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The Power of Positive Thinking

By Paige Holtan
Every once and a while we all have a day that seems down in the dumps, but how do we bounce back to feeling happy, productive, and successful?  This is where I truly believe in the power of positive thinking. There is one quote that has stuck with me over the years, “I am in charge of how I feel and today I choose happiness.” (Unknown) This one repeats in my mind throughout each day because although we may not be able to control the weather, our workload, or the traffic around us, we can always choose how we react to each situation.  Some of you may be more familiar with another common quote, “Life is 10% what happens to us and 90% how we react to it.” (Dennis P. Kimbro)

What I Learned from A Three Day Juice Cleanse

By: Jacqui Bosquez

(Photo credit:

I eat a balanced diet of fruit, vegetables, complete proteins, the whole nine-grain yards. I don’t believe in quick fixes or loading up on one super food to reach optimal health. When a friend of mine mentioned doing a juice cleanse to detox, maybe shed a few pounds and feel better overall, I surprised myself by saying “yes” and following her to Whole Foods to stock up on the fluid fuel.

Exercise Smarter, Not Harder

By: Crystal Miller, Director or Fitness Center Services 

As a student in college, I had the opportunity to conduct exercise metabolic assessments on students and faculty, but never did one myself. I now am the director of the Exercise Metabolic Assessment services we offer to our clients at HealthSource Solutions and when learning to administer them several years ago, I was fortunate enough to go through one myself. I found it to be a huge benefit in reaching my goals! Being in the fitness industry, I feel confident instructing clients on a proper workout plan, allowing for a variety of exercises and intensity levels. However, after going through the assessment, I realized I needed to start practicing what I was preaching. As much as I was doing outside of my classes at work, I soon realized it’s not the intensity at which I exercise; it’s how efficient I can be doing it. Not only was I doing too much above and beyond my exercise at work, I was working out at a very high intensity each time…burning more carbohydrates for fuel, rather than fats.

The Return of YOUR Sun!


(photo credit: ChengI

By: Karin Junge

While reading about those celebrating the winter solstice today, the meaning of it jumped right off the page and smacked me in the face – “the beginning of the return of the sun” – YES!

Philanthropy & Fitness: Team Smith & Nephew


by Anna Langston, Fitness Specialist, Smith & Nephew


At Smith & Nephew, Fitness Specialists Anna Moore & Anna Langston (a.k.a. “The Anna’s”) help mix philanthropy & fitness by supporting the St. Jude Memphis Marathon, one of St. Jude Children’s Research Hospital’s largest fundraising events.

St. Jude Hospital is known around the globe for its advances and treatment in childhood cancer. The hospital was opened in Memphis, Tennessee, by actor and founder, Danny Thomas in 1962. St. Jude operates on a budget of about $1 million per day. However, once a patient is admitted to St. Jude, they never see a bill. This unique and frankly, amazing, hospital policy is why the hospital relies heavily on fundraisers around the city and nation.

The St. Jude Memphis Marathon takes place on the first weekend of December. Participants can race various distances from the 1 mile family fun run to the full marathon. For the past 4 years, Team Smith & Nephew has laced up their tennis shoes and pounded the Memphis pavement in support of the amazing doctors, staff, researchers, and children of St. Jude. And while the races take place on one Saturday, the preparation, training, and fundraising begins long before that.

To help prepare Team Smith & Nephew runners for the race, the Anna’s offer a variety of supportive programming and resources. They create individual training plans specific to each runner’s needs and goals, offer weekly running conditioning classes, coordinate Saturday morning running groups, and host local running stores to discuss proper shoe fit and dressing for race day.

In addition to the hours of training, members of Team Smith & Nephew each pledged a monetary amount. In the months ahead, members will fundraise by sending emails, organizing yard sales, contributing to bake sales, and hosting Jeans Days in an effort to raise money for this worthy cause.

In a traditional marathon typically runners are focused on themselves, their training and their goal time, but St. Jude marathon participants are running for so much more. This unselfish purpose can help runners better adhere to their training, and keep a positive attitude and drive, especially on race day. This mixing of philanthropy and fitness has produced many wellness success stories within Smith & Nephew, like Greg who got hooked on running after participating in his first half marathon and his first St. Jude race in 2011. He has run 7 half marathons and numerous other races in the past four years. He has lost weight through the process, but most importantly he has stuck with it. He currently is beginning to train for his first full marathon!

Whatever the reason for participating in the Memphis Marathon races, whether it’s a personal connection to the hospital or a fitness goal, experiencing this philanthropy firsthand can contribute to the overall wellness of the employee, which is a valuable priority within Smith & Nephew.


Brand Yourself!

By Crystal Miller
Director of Fitness Center Services


I had the great privilege to take part in the Good Leadership Certification program last fall. During this 4.5 month commitment, I was presented the challenge of identifying my core values and creating a personal mission statement. I found this to be extremely insightful! I believe a personal mission statement provides clarity and gives you a sense of purpose. It defines who you are and how you will live. It gives you focus, intention and conviction…a call to ACTION!

Use these steps to create your own personal mission statement:

  1. Identify successes – list of personal successes in recent years (work, community, home, etc.)
  2. Identify core values – list of attributes that you believe identify who you are and what your priorities are
  3. Identify contributions – list of ways you could make a difference (family, friends, employer, community, the world)
  4. Identify goals – list of things you wish to achieve

Based on the steps above and an understanding of yourself, write your mission statement. Then use your mission statement to guide you in creating your personal branding billboard. Gather various magazines and search for words and pictures that resonate with you, your values and your goals. Cut and paste. My personal leadership branding billboard is posted in my office (see below), to remind me each day of what is important to me and the goals I wish to achieve in both my personal and professional life. 


Whether it is leadership driven or not, I challenge you to create your own brand and let your values guide you!


Show Your Caring Heart

By Karin Junge, Director of Marketing and Product Management

In February we focus on our heart health and the preventative measures we can take to reduce our heart disease risk. We also celebrate love. After watching the Super Bowl ads Sunday night, I was drawn to the emotion and heart that was put into them. I literally teared up at the #LikeAGirl ad addressing self esteem. In the commercial they asked several teens, adults and boys to demonstrate what it looks like to run, fight, and throw “like a girl” If you didn’t see it, I’m sure you can imagine what they looked like (slow, uncoordinated and weak). Then they asked young girls the same questions and you see a very different visual of girls running as fast as they can, punching as hard as they can and throwing a ball that would have made it from the outfield to home base! Finishing with a question to a ~5 year old girl, “What does it mean to run like a girl?” Her answer, “It means, run fast as you can!” Although some commercials addressed more serious topics like domestic violence and preventing childhood accidents, which created some intense emotions, there were plenty of feel good commercials about love, friendship, kindness, celebrating dads, and a few funny ones as well.

We discussed the Super Bowl commercials at our Monday morning staff meeting and it got me thinking about the five pillars of well-being that we promote, and the importance of our emotional well-being. These commercials were inspiring and promoted spreading kindness, something that we all could easily do more of. At my son’s elementary school there is a school-wide initiative called “Caring Heart” that teaches students to be kind to each other and feel compassion towards one another. I thought that would be a great challenge to promote throughout February. Show your caring heart and spread as much kindness as possible. Here are some of my plans to show my caring heart this month:


  • Reach out to coworkers that are doing a great job and tell them privately as well as publicly through our company-wide, “Shout Out,” recognition program.
  • Offer to babysit for friends/family so the parents can have a date night.
  • Bring a treat for the office staff.
  • Invite some neighbors over for dinner.
  • Call friends/family and ask how they are doing, and just listen.
  • When in public hold doors for people, let them go first, give a stranger a complement.

If you want to join in, please share your Caring Heart activity with us at HealthSource Solutions on Facebook, Twitter or Instagram (@HealthSourceUSA ).


Making a Difference: Midwest Health Promotion Conference Bucket of Good Will

Each year we select a conference charity to highlight and support. Last year we had great success through a giving concept we learned through Paul Batz at his Good Leadership breakfasts. Paul Batz uses Handy Paint Pails and we use fall themed paperboard containers, but both serve the purpose of the Bucket of Good Will (read a story here). Once again this year we will have containers at each table for your cash donations. Everyone who contributes will be put into a drawing. The “winner(s)” of the drawing will get to choose a charity to receive the donations. Last year we collected over $600 and split the donations along with a matching gift from HealthSource Solutions between: Can do Canines, University of Minnesota Amplatz and Second Harvest Heartland.

Goal: This year our goal is to collect over $1000. That would amount to ~$2.50/person, which can easily be acquired by grabbing a handful of coins from your change jar!

Assignment for attendees:

  1. Take the next few days to brainstorm a charity in case your name is drawn (there will be a list of charities in the conference syllabus if you need ideas).
  2. Put some money in your wallet. If you are forgetful, create a little reminder on your calendar or smart phone.


5 Exciting Things About The 2014 Midwest Health Promotion Conference:

By Karin Junge, Director of Marketing

  1. More opportunities to network, including a facilitated networking session with leadership coach Paul Batz.
  2. Breakout sessions and keynote presentations that focus on both professional and personal growth.
  3. Lots of NEW exhibitors. Repeat conference goers will be excited to see that over half of our exhibitors are new this year!
  4. The post conference happy hour is back! Plan to stay for this additional networking opportunity. There will be light appetizers, a cash bar, and a grand prize drawing (must be present to win).
  5. ‘Choose your Charity’ returns again this year! We will be collecting cash donations at each table in the ballroom. Everyone who contributes will be put into a drawing. The winner of the drawing gets to choose a charity to receive the donations.

Join the conversation on Twitter: #MidwestHealth


A Top Notch Internship Program!

By Karin Junge, Director of Marketing and Product Management

For over 20 years HealthSource Solutions has had one of the most sought-after internship programs for students studying exercise science and health promotion. As a former intern myself (now a 14 year employee), I can attest to the well-rounded internship experience I received and how helpful it was in preparing me for the workforce. 

We host interns at our corporate headquarters and at our onsite corporate fitness centers year-round. Our goal is for our interns to leave with knowledge, skills and experiences to better prepare them for a career in health promotion. We have our interns sit in on sales calls, attend screenings/health fairs/seminars, create and edit products/programs, participate in professional development trainings, and interview with all of our staff to learn all aspects of our business. Our fitness center interns also learn how to instruct group fitness classes, conduct fitness assessments, create personal exercise plans, and so much more!

We had several interns this summer and all are just about done. We always hope they leave feeling good about their internship experience, and luckily this year we were able to capture their unsolicited feedback through our “Shout Outs” (employee/peer-to-peer recognition platform). See their testimonials written during and upon completion of their internship below:

Intern: Paige Athmann 
Location: Ceridian Fitness Center
Supervisors: Shannon Cox & Jacqui Bosquez

I want to thank Shannon for welcoming me to Ceridian with open arms. She is always available for advice or help whenever I need it and is a great role model and teacher! Also, I want to give a huge shout out to Jacqui and thank her for all she has done in welcoming me and making my start at Ceridian as comfortable as possible! I have finished my first month as a full-time intern and it has been a lot of change but Jacqui has been great at making the transition as smooth as possible. I have learned so many things from her in a short month and I can't wait to see what the rest of my internship has in store.

Intern: Chelsea Banken 
Location: EcoLab Fitness Center
Supervisor: Greta Belanus

Greta, words cannot express how thankful I am to have interned under your supervision at Ecolab. You are an incredible mentor! The passion you have for fitness and lifelong wellness is contagious and outstanding to say the least. Thank you for the trust and honest feedback as I grew not only as a fitness specialist but also as a person. Above all, thank you for expanding my personal boundaries. I could not have gained the skills and experiences I have now without your encouragement and instruction. Thank you Greta! Thank you also to all HealthSource staff; my internship experience has been special and memorable because of YOU. I will keep in touch and I hope to someday work for HealthSource Solutions!

Intern: Ashley Slyter
Location: HealthSource Solutions Corporate Office
Supervisor: Annie Ketcher

A big THANK YOU goes out to the worksite team! The past two months have been great, to say the least. Your guidance and patience with me during my internship is much appreciated. I am thankful to have been a part of such a positive and welcoming team/environment. Not once did I feel discouraged or that my work was less important than anyone else’s. It has truly been a valuable experience and a pleasure interning with HealthSource. Thanks again for everything! Keep in touch.