July is Fireworks Safety Month!

July is the month to remember fireworks safety. The National Council on Firework Safety is in place to promote safe and responsible use of consumer fireworks to eliminate injuries. Here are some quick recommended safety tips for those celebrating with Fireworks this season:

• Obey all local laws regarding the use of fireworks. • Light ONE firework at a time. • Always have a bucket of water and water hose

ready. • Alcohol and fireworks do not mix; for safety

reasons, save your alcohol for after the show. For more information on how to responsibly use & dispose of fireworks, please visit: www.fireworksafety.com

Healthy Habits

July 2017

Recreation and Wellness 1207 Student Rec Center 4700 Powhatan Ave, Ste. 1207 Norfolk, VA 23529 (757) 683-3384 (office) Summer SRC Hours of Operation Monday-Friday 6am-9pm Saturday-Sunday 10am-4pm Summer UFC Hours of Operation Monday-Friday 8:30am-7:30pm Saturday/Sunday Closed Tamara Morgan Assistant Director for Fitness & Wellness tmorgan@odu.edu Wellness Institute and Research Center 1006 Student Rec Center (757) 693-6407 Kim Baskette Director, Wellness Institute & Research Center kbaskett@odu.edu

Fitness and Wellness Programs Fitness Assessments

REC & Well Trek Online Programming

Wellness Coaching Faculty and Staff only Group

Exercise classes Drop- In Faculty/Staff Workouts

Activity Breaks (Library)

ODU EMPLOYEE WELLNESS

Our goal is to provide a supportive environment that

encourages employees to adopt and maintain healthy

behaviors and overall lifestyle.

SRC HOURS OF OPERATION, FIREWORKS SAFETY MONTH……....…….1 UV SAFETY, SUN SAFETY………2 HEALTHY RECIPE AND DON’T SIT GET FIT…………3 EMPLOYEE EVENTS CALENDAR…………4

Russian Twist

1. Start by sitting on the floor with hips and knees flexed to approximately 90 degree angles. 2. Grasp a medicine ball or small dumbbell and swing it to the right and left as you keep the hips from rotating with the shoulders. 3. The arms are not perpendicular to the torso, but instead, kept low, near the thighs, as the medicine ball is swung to each side. 3. Repeat for the prescribed repetitions.

Heat Safety With July typically being the hottest month of the year globally,

remembering safety precautions for a safe and enjoyable summer is necessary. Most will experience little to no effect from being out in

the sun but here’s a few situations to look out for: Heat cramps Dehydration can cause heat cramps, which are painful muscle spasms — usually in the legs and abdomen. Try to massage the muscle and start slowly consuming more liquid. If the person feels sick to his or her stomach or vomits, phone a medical provider immediately. Heat exhaustion Heat exhaustion is a serious condition caused by overexposure to hot weather conditions. A person with heat exhaustion usually feels weak and is perspiring heavily, while the skin tends to be cold and clammy. It's important to get a person experiencing heat exhaustion out of the heat and preferably to an air conditioned area. You can give him or her sips of water to start the rehydration process, but if the person has fainted or vomited, seek immediate medical help. Heatstroke (or sunstroke) Unlike with heat exhaustion, people experiencing heatstroke have hot dry skin and a high body temperature — and they often have stopped sweating. Heatstroke requires immediate medical attention. You should phone emergency medical services by calling 9-1-1 and following the instructions that they give you. Do not give a person you suspect of having heatstroke any fluids.

Exercise of the Month

The skin is the largest organ on your body! It fights to protect YOU from heat, sunlight, injury, and infection. Ironically, your skin also needs protection. UV radiation from the sun can impact your skin negatively causing redness, irritation, and pain. Always remember:

• The sun is strongest between 10am & 4pm.

• Apply sunscreen (SPF 15 or higher) before going out doors and reapply often.

• Apply sunscreen after swimming, and toweling off.

• Stay hydrated! Drink water to reduce the chance of dehydration

• Infants 6 months and younger should stay out of the sun.

• Remember to stay in the shade whenever possible!

Community Event of the Month 35th Annual 4th of July Great American Picnic &

Fireworks Free entertainment and fireworks located at Town Point

Park in Norfolk from 5pm-10pm! Hot dogs, burgers, barbecue, seafood, watermelon, lemonade and much

more available for purchase!

The average American consumes a whopping 24 pounds of tomatoes each year! Because of how it is grown, the Supreme Court ruled the tomato to technically be considered a fruit instead of a vegetable. Outside of its identity crisis, tomatoes are a yummy source of vitamin A, C, potassium and are perfect in the summer!

Don’t Sit Get Fit • Please consult your doctor before starting

this of any other exercise activities. • Go at your own pace and stop if any

exercises cause pain. • All exercises are followed by 10 seconds

of rest. Make sure to include a proper cool down and stretch. Warm-up

• 10 squat jumps • 10 arm circles • 10 jumping jacks

Workout • 2 sets of 20 side step lunges • 2 sets of 20 walking lunges with

weight (whichever is challenging but doable.)

• 2 sets of 20 ankle bounces with weight (whatever is challenging but doable.)

• 2 sets of 20 leg raises. (each leg) • 3 sets of 15 sit-ups • 15 minutes of walking or cycling.

Cool Down • Slow down your pace on the

treadmill or bike until heart rate has gone down.

• Make sure to stretch out your legs by doing a quick quad stretch and calf stretch.

Pineapple Tomato Salsa Prep time: 10 minutes. Serves: 2-3 people 1 ½ cup fresh pineapple, chopped 2 plum tomatoes, chopped ½ cup red onion, chopped ¼ cup red bell pepper, chopped 1 chili pepper, roasted with stems and seeds removed. 1 lime, juiced 1 tbsp. olive oil ¼ cup cilantro, chopped Salt and pepper to taste METHOD Combine all of the ingredients in a medium sized bowl. Be sure to take care when handling hot chili peppers. Wash hands thoroughly with soap and how water.

*Pro tip: mix in ½ chopped avocado to reduce heat from the chili pepper* http://www.simplyrecipes.com/recipes/pineapple_tomato_salsa/

Take time to RELAX July 16th-22nd is National EveryBODY Deserves a Massage Week! Massage therapy is a great way to help relieve pain in the neck shoulders arms and back. The University Fitness Center located on the main campus offers massage therapy for including deep tissue massages, aroma therapy, and hot stones. The service is offered daily for students and Student Recreation Center Members only.

Student Member 30 min $28 $35 60 min $45 $55

Contact Tamara Morgan at tmorgan@odu.edu to schedule a massage!

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

For more information on Employee Wellness Programming and Events contact:

Tamara Morgan at tmorgan@odu.edu

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