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Add This to Your Routine and You’ll Be Shocked!!! SMR

Add This to Your Routine and You’ll Be Shocked!!! SMR

Hi everyone!!

If you’veSMR ever had the pleasure of receiving a massage you know how refreshed and loose your body feels after.  Wouldn’t it be fantastic if you could give your muscles that kind of relief daily? You can with self-myofascial release (SMR)!  Most people will identify with this technique as “rolling out” or” foam rolling” even though the foam roller is just one of the tools that can be used for SMR.

Self-myofascial release is a method used to alleviate muscle tension, improve blood flow and accelerate the recovery process.  There are several videos and routines you can follow (see below) to learn how to achieve SMR but here is a quick example to give you an idea.

  • Using a foam roller to alleviate muscle soreness in your quadricep, you would slowly start moving your quad up and down the foam roller until you found the “sore” or “sensitive” spot. Once you’ve found the spot you would either hold your position or make a tiny rocking motion (1” range of motion) forward and back for 30 – 60 seconds.

Self-myofascial release tools:

Here are a few examples of how to videos:

Whether you need to relive sore muscles from a tough workout or just need to relieve tension from your shoulders after a hard day, I think you’ll find SMR can really help.  Enjoy the rest of your day!

Yours in Health and Wellness,


2018 McKinley Wellness Challenge

2018 McKinley Wellness Challenge

Hi Everyone!

Are you ready to start rockin’ the 2018 McKinley Wellness Challenge?!?! If you’re new to McKinley or just need a MWC refresher, here is a quick explanation. For this challenge, you will have the opportunity to complete whole being wellness activities that focus on financial, emotional, physical and social well-being to earn points. Once you reach your first 100 points, you will receive a $50 gift card of your choice and your name will be placed into the end of the year drawing for a Grand Prize!!!

Below you will find links to the spreadsheet with the list of activities and their point values (**we added a few more activities) and to the MWC point tracker spreadsheet to help you track your progress. This year, to help keep you accountable, I will be sending an email out at the end of every month with a request for you to submit your point totals for that month. Starting January 1st, 2018, you will have the entire year to earn your 100 points. However, I realize we have some go-getters out there that will earn 100pts by the end of the month!! Remember, to help keep you motivated throughout the year, your name will be entered in to the end of the year drawing for EVERY 100 points you earn!!!

2018 MWC Tracker

2018 McKinley Wellness Challenge

As always, email or call me with any questions 🙂

Yours in Health and Wellness,

Meredith Mitchell


Success Story-Chris Cargill

Success Story-Chris Cargill

Throwback Thursday is at it again! Remember when Chris Cargill made the leap to go tobacco free?!?!?!?

I love sharing success stories with you all, so here’s another one about Chris Cargill from our team in Taylor, Michigan!! Chris quit tobacco in 30 days and used a pretty cool app “Smoke Free” that helps you keep tack of your progress and calculates the money you start saving when you quit!!! So cool!!

“Hello, Meredith!

I thought you would like to know that I have made it 30 days (and then some) without tobacco, not a single puff! I have to say that the Wellness Challenge really influenced and motivated me to quit. Thank you, so much!”

Healthy Happy Thanksgiving 2016

Healthy Happy Thanksgiving 2016

Hi Everybody!!

We wanted to arm all of you with an arsenal of healthy Thanksgiving recipes to help you survive this upcoming holiday!! Feel free to scroll through some of these yummy recipes below to view some “healthified” common Thanksgiving dishes, and a few alternatives!!

Happy Eating and Happy Thanksgiving!!

Turkey Breast Recipe

Turkey 2


Sweet Potato Casserole

Sweet Potato Cass


Green Bean Casserole

Green Bean


Mashed Turnips

Mashed Turnips

Mashed Turnips


Butternut Squash


Butternut Squash


Mashed Potatoes

Mashed Potatoes


Cranberry Sauce






Chocolate Cake

Chocolate cake


Pumpkin Pie

pumpkin pie


Apple Pie

apple pie


Pecan Pie

pecan pie

Sweet Potato Pie

sweet potato pie

Happy Eating!!!












































































































SOLE-Food Check It Out

SOLE-Food Check It Out

Hello All,

This past Tuesday we had the pleasure of having Liza Baker as the leader of the Lunch N’ Learn . Liza is a certified Health Coach and chef that likes to place great emphasis on SOLE food: Seasonal, Organic, Local and Ethical and “from scratch” cooking.

  • Seasonal: Try to eat food that is in season—and with hoop houses, that variety has increased, even in the winter in Michigan!
  • Organic (and/or sustainably grown). Food should be raised in a way that is most beneficial (or at a minimum, the least harmful) to the environment.
  • Local: you can get at least 80% of your food—vegetables, some fruit, milk, meat, poultry, and eggs—directly from local farms.
  • Ethical: Try to purchase food that is grown/picked/transported in such a way that all the human beings who touch it along the food chain earn enough to feed themselves and their families and have other basic needs of stable work, shelter, clean air, and water taken care of.

Liza follows the belief of food being “healthful, “green”, fair and affordable for all”. She also takes the approach of simple, easy steps for at home cooking. Through fulfilling many roles in her life (one of the few being a busy parent), Liza identified a system to decrease the burden of from-scratch-at-home-cooking. Fl!P Your Kitchen is a system (and cookbook) that follows 4 basic steps:

  1. create a whole foods pantry
  2. learn some basic recipes and techniques
  3. plan your meals for the week
  4. ALWAYS cook for more than 1 meal

Liza applied these to the cooking demonstrations here at 320.

For example, during our lunch n’ learn, she created 4 meals using the main staple of rice and beans. Notice that these 2 ingredients are “whole” foods (no preservatives or other additives) that were cooked ahead of time and in bulk (several servings). Utilizing this method allowed Liza to quickly put together 4 meals: Southwest Rice & Beans Casserole, Black Bean Rollups, Tortilla Soup and Rice Fritters -all within an hour!

Liza’s goal is to “bring a deep mindfulness to cooking—not only by teaching people how to get back into the kitchen cooking from scratch on a regular basis but also by helping them see how our food can connect us to our own health, the health of the environment, and the health of our local community and economy”.

Liza’s recommendation for local sourcing (eating SOLE-fully):

*right click the links

You can always search for local sources by ZIP code at

If you are interested in getting her cookbook right-click HERE!

For a copy of the recipes cooked during the Lunch N’ Learn right-click

Plus, a bonus recipe for her Mexican Spice Blend:

(combine in these proportions and keep in a tightly covered container at room temperature):

  • 1 T chili powder (or use 1/2 tsp pure ground chile + 2.5 tsp paprika)
  • 1 tsp dried cumin
  • 1 tsp dried coriander
  • 1 tsp dried oregano
  • (salt + pepper to taste—start with 1/2 tsp salt, 1/4 tsp pepper, or add to final seasoning of dish)

Please feel free to connect with myself or Meredith!

Happy Eating!!

October Challenge

October Challenge


Hello All,

It’s a very exciting time of year! The cool weather is slowly creeping its way to our neighborhood (at least for those of us in the northern regions), and with that comes the changing of the leaves. Mother nature is providing us great timing to transition into our October Health Challenge!!

Like the colors of the leaves we too are changing. How are we changing? We are reaching beyond typical, physical health goals (i.e. eat more fruits and veggies, reach “X” number of miles, etc.) through the introduction of money saving goals, stress management goals and socializing goals.  We will use this challenge to incorporate financial, work, social and physical well-being allowing us to create a great environment for whole-being-wellness.

Stefanie did a fantastic job putting together the attached spreadsheet (see link below) with several resources for each topic.  Each week you will get the chance to earn 5 points by doing one or more of the suggested activities within the spreadsheet. For example, week 1 is associated with stress management. There will be several stress-management tools/activities to participate in, do one or more 5 days out of the week and you will earn 1 point. The goal is to reach 5 points for each individual week.

In week 5, we will combine all of the previous weekly topics. During this week the goal will be to achieve 5 points (1 per day) by doing 3 of the 4 weekly topics in one day. It can be any combination of 3. For example, you can choose any activity from weeks 1, 2 & 3 or perhaps weeks 2, 3 & 4. Whatever works for you!

The challenge will begin Monday October, 3rd and the final week will end on Sunday November, 6th.  To enter the challenge, simply email me or Stefanie to let us know and then start tracking your progress on the spreadsheet. The first 5 participants that reach 25 points will receive a $25 gift card!!!

If you have any questions about the challenge feel free to contact me or Stefanie!

Meredith and Stefanie