Fitness Challenge Fall 2019

Join with three Inver Hills Community College friends to make a team for the IHCC Fitness Challenge 2019.

The challenge, which begins Monday, September 16th, is a ten-week wellness incentive program designed to motivate IHCC students, staff and faculty to achieve a healthier lifestyle.

Teams of four gain points weekly for healthy activities such as:

  • Exercising
  • Eating well
  • Stress management
  • Not using tobacco
  • Dental hygiene
  • Attending Health Services Sponsored Events

The challenge to individual participants is to recognize and record healthy behaviors while working to improve weaker habits.

As the weeks progress, team and individual points will be tallied and posted in the Wellness Center to keep everyone informed on how their team is “shaping up”. At the conclusion of the challenge, awards will be given to the top teams and individuals. If a tie occurs, a drawing will award prizes.

The Fitness Challenge is a great opportunity to get in shape with the encouragement from your teammates and other teams. Registration is $5 for staff/faculty and FREE for students. Sign up by September 16th, with Sandy George in Health Services. The challenge ends November 25th, with prizes being awarded on December 2ndContact Sandy at 651-450-3525 or

if you need teammates or have any questions.

The Stress Awakens!

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December can be a stressful time as you head into Final Exams. 

Do it Now! Don’t Procrastinate – 85-90% of college students procrastinate on their school work.  Putting things off, even if you believe you do your best work under pressure, can lead to feelings of being overwhelmed and giving up.  Procrastination not only lowers your quality of work (imagine how good that assignment would be had you given it more time) but the stress related to procrastination can cause you to lose sleep, be irritable or avoid other relationships, it cuts into your personal time and exercise/healthy habits.  All the things that help create a good life balance are thrown off because of procrastination.

Tips to overcoming procrastination:

  • Have a plan and set goals for yourself.
  • Motivate yourself. Give yourself reasons why getting it done now or early is beneficial and remind yourself of those reasons.
  • Schedule your time for completing tasks and stick to them.
  • Learn to say “no”. There are always a million things you could be doing instead but right now you need to stay focused.
  • Identify reasons or excuses that arise that contribute to your procrastination and address them. Learn to redirect yourself and your attention.
  • Realize that overcoming procrastination will take time. Habits take time to make and to break, reward yourself with the positive habit you are developing.

Get Organized – Creating a balance in your life with school, work, hobbies and family & friends gives a feeling of control which helps with stress.

  • Record assignments as they are given in a planner. Address them right away, don’t put it off.
  • Work on large projects over time, not at the last minute. A semester spreadsheet will aid in keeping track of things that seem to be far away.
  • Keep track of your syllabi for classes. Immediately record big assignments in your planner.
  • Record appointments and tasks that are scheduled. (Make sure you see your doctor and dentist regularly)
  • Mark off assignments and tasks as they are completed.
  • Color code your life. Use one color for each class.  Red=English, Blue=Math, etc…
  • Use your cell phone calendar, reminder alarms, quick notes. Put it to work for you.
  • Schedule time for yourself, your friends and family, work and studying.

Take Breaks – You need to balance your work and play! 

  • Plan activities for fun. Going out with friends, go for a walk, watching a football game, volunteering, take an art class that isn’t graded, go to meditation… the possibilities are endless but necessary.
  • Exercise! Not only are you helping your health physically you are releasing endorphins that help with pain and are “feel good” chemicals.
  • Call a friend and talk for few minutes. It gets you mind on something else other than the stresses of school.
  • Take a quick shower or bath. Not only will your peers appreciate the fresh smell you share but water is a therapeutic way to relax and gather your thoughts.

Set Goals – Goals are a great way to keep you on track.  When setting goals use the SMART method. 

  • S-Specific (Be as specific as possible when setting a goal, you may need to divide one goal into several goals)
  • M-Measurable (A goal needs to be able to be measured as to achieving the goal, you may need to think specifics here)
  • A-Achievable (Know your limits but remember to push yourself a bit)
  • R-Realistic (Be realistic, if you are 4 feet tall you are probably not going to suddenly grow 2 feet to dunk in basketball)
  • T-Timely (It is better to have goals broken down from long term to short them, even day to day so you don’t lose track of the goal over time. Think of short term goals as steps to achieving your long term goals.)

Positive Self Talk – Words hurt and can have negative consequences.  Even if the words are out of our own minds!

  • Challenge negative beliefs or thoughts about yourself.
  • Identify and replace negative thoughts…

o   Situation: Wake up in the morning.

o   Negative thought: I have too much to do today and will never get it all done.

o   Feelings: Hopeless, anxious

o   Distortion: All or nothing thinking

o   Response: Stay in bed and not go to any classes

  • Change the negative thoughts (once you have identified them)

o   Situation: Wake up in the morning

o   Rational thought: Today is going to be very busy.  I’ll do what I can and get the most important tasks done first.  The rest can wait until tomorrow.

o   Feeling: Hopeful with a little anxiousness but a sense of accomplishment later

o   Response: Get out of bed and make a list of prioritizing tasks for the day

Manage Your Time, Don’t Let It Manage You!

  • Make a “To Do” list daily and cross of items as they are completed. If you need to carry something over, make sure to add it to the top of the next day’s list.  Be sure to reward yourself with completion of all tasks!
  • Don’t be afraid to say “NO”. You might need to make some adjustments to times or locations.  Don’t be afraid to let your friends know.
  • Determine your most productive time. Are you a morning or night person?  Use that time to be the most efficient.
  • Schedule time for yourself. Play time is just as important as work/study time.
  • Schedule time for dedicated studying. Stick to it and make sure you don’t keep putting it off.
  • Not sure where to get started? Record your time spent over a couple of weeks.  Be honest, if you watched TV for 3 hours while studying… were you really studying? Or, did you sleep 12 hours?  You were just going out for dinner and it turned into a 5-hour social hour… Make sure to record that.  Look back and see where your time is going.
  • Get a good night’s sleep! 6-8 hours is what you need for the brain to reset and be ready for the next day.  Alcohol, electronics and stress can all effect the quality of your sleep.  Know how you are affected.

Student Nurses Club Info

Stop by Health Services (CC109) to pick up registration.  Meeting times TBD by the club members.   You can email if you have any questions or would like an emailed copy of the registration form.  There is no cost associated with this club.

Health Services events for January

Fitness Challenge Registration – Free for students.  Teams up to 4.  Stop by Health Services to register and enter to win prizes at the end.

Health Services – Know Your Numbers!

Free to students:  Doctor Physicals (Work? School? Insurance?), Lipid Panel (Cholesterol levels) in January

Cost to staff/faculty: Doctor Physicals $20, Lipid Panel $10

Doctor is on campus Wednesday’s 1:00-4:00 p.m.

Normal Hours M-Th 8:00-4:00


Jan. 16th Deep Breathing Meditation CC117 9-10:15


Jan. 24th Free Lunch n’ Learn CC117 11:00 & 12:15 Know Your Numbers

Health Services Information

There is still a limited supply of the Flu-shot for students! Come get yours in the Health Services  in CC!

Student Nurses Club (open to pre-nursing and current nursing students, registration forms in Health Services, Student Life or on Health Services Bulletin Board, return registration to Health Services) Upcoming informational meetings: Nov. 2nd  9-9:30 in CC117. Email questions to or stop by Health Services.

Free Physicals and Doctor Visits on campus.  Appointments Wednesdays 1-4. (You can stop by Health Services CC109, email or call 651-450-3525 for more information or to set up an appointment.)

Art Therapy

Need a way to distress for midterms ? Want to relax? Join the Health Department for Art Therapy. Be an artist and come to the room CC117 on Thursday October 12th from 9am to 10:15am. Your paint brush awaits!

Art Therapy

Come join us for a stress-reliever art session with Health Services and Student Life!

When: October 12th from 9:00 am to 10:15 am

Where: CC 117

Student Lunch Box Collection Drive

In collaboration with Student Success Day, the Student Resource and Resiliency Committee is collecting donations for the Student Lunch Box Program at the registration desks.

The Student Lunch Box program provides basic meals for students spending long hours on campus who don’t have the financial resources to purchase food on campus or bring it from home. The program includes both lunch and breakfast items. To access this service, students should visit the Health Services office (CC109) and our staff will assist you in accessing the lunch box program. No appointment or registration is required.

  • The program is in need of:
  • Juice Boxes/Pouches and other individual packaged drinks
  • Hot Tea Bags
  • Sugar/Stevia Packs
  • Lunch Paper/Plastic Bags
  • Popcorn Packs
  • Individual Dark Chocolate Pieces
  • Packs of Tuna salad w/crackers or Chicken salad w/crackers. (Not refrigerated)
  • Oatmeal Cups
  • Soup to Go Cups
  • Granola Bars
  • Instant Noodle Cups/Trays (Like ramen)
  • Forks/Spoons/Stir Sticks
  • Disposable Cups (for hot drinks)
  • Individual Packs of Nuts, Fruits, Crackers, Cookies, Trail Mix, Fruit Snacks, etc.


If you are able to donate, please bring your items to the Student Success Day check in tables. Thank you for your kind donation to our program.


Fitness Challenge registration is coming up! 

Stop by Health Services in CC109 to get a registration form.  Individual or team (up to 4) forms are due by August 28th.  This is FREE for students, sponsored by Health Services.  Earn points over the semester for healthy life choices and at the end of the challenge the top team and individuals will have prizes awarded.