Spartan Strong - May 2026

Welcome to the May edition of our Spartan Strong staff wellness newsletter!

As the pace picks up during this busy and exciting time of year, let's continue to focus on staying active and connected — whether you’re preparing for the Corporate Challenge or exploring other ways to support your well-being, like our improv comedy class.

In this issue, you’ll find upcoming opportunities and resources to help you keep moving, recharge and finish the year strong.

Improv is more than fun and games. It builds confidence, strengthens social connections and supports mental well-being.

Here's why GC staff love improv :

"Improv is a great way to let loose and a fantastic excuse to play and be silly in a judgement free space."

"Improv was a wonderful way to connect with colleagues and share some laughs, bringing together people who might not otherwise interact."

📆Thursday, April 23

⏰ Session 1: 3 p.m. | Session 2: 4:15 p.m.
📍 Gates Chili Performing Arts Center

Team Spartan Strong wants you for the JP MorganChase Corporate Challenge! Join your colleagues on a 3.5-mile walk, jog or run through downtown Rochester. All experience levels are welcome.

📅Thursday, May 21

⌚7:15 p.m.
📍Innovative Field
🎫 $20 (cost offset by GCCSD and three+one)

With the Corporate Challenge right around the corner, we've slightly adjusted the Couch to 5K program we shared in last month's newsletter to help you build endurance, confidence and momentum — no matter where you’re starting.

A Couch to 5K (C25K) program is a beginner-friendly training plan designed to prepare someone with little or no running experience to run a 5K (3.1 miles).

How it works

• Combines walking and running intervals
• Gradually increases running time while decreasing walking time
• Usually done 3 days per week, with rest days in between

You can download the free C25K app — available on iOS or Android — or follow this no-frills Couch to 5K plan:

Schedule: 3 days per week

Each workout: ~20-30 minutes

Goal: Work up to 30 minutes of continuous movement

Week 1: Run 1 minute / Walk 2 minutes (repeat 7-8 times)

Week 2: Run 2 minutes / Walk 2 minutes (repeat 6 times)

Week 3: Run 5 minutes / Walk 2 minutes (repeat 4 times)

Week 4: Run 8-10 minutes / Walk 2 minutes (repeat 2-3 times)

Week 5: Run 20-30 minutes continuously 🎉

Helpful tips

Everyone needs some sun exposure to produce vitamin D, which supports calcium absorption and helps keep bones strong. However, unprotected exposure to the sun’s ultraviolet (UV) rays can damage the skin, eyes, and immune system and increase the risk of skin cancer. While factors like heredity and environment also play a role, sunburn and excessive UV exposure are major contributors to skin damage, which can lead to cancer and premature aging. Tanning or having a naturally darker complexion does not eliminate this risk.

😎 Here are some tips to stay safe in the sun:

• Generously apply sunscreen with an SPF of at least 30 to exposed skin, and re-apply every 2 hours.
• Wear protective clothing like wide-brimmed hats and sunglasses whenever possible.
• Seek shade whenever possible, and remember that the sun’s rays are strongest between 10 a.m. and 4 p.m.
• Use caution near water, snow and sand. The reflect the sun’s rays and increase your chances of sunburn.

Remember to examine your skin on a regular basis and see a healthcare provider if you notice any changes.

Source: cdc.gov/skin-cancer/sun-safety/index.html

Each month, we share healthy recipes you are encouraged to try at home!

This month, our recipe is sub in a tub. A take on Jersey Mike's chopped sub salad, this dish has all the flavors of an Italian sub sandwich packed into a hearty salad. It's a perfect quick and easy dinner that's great for meal prep too!

Prep time: 20 minutes

Servings: 4

Ingredients

Salad:

• 1 small head iceberg or romaine lettuce, outer leaves and core removed, chopped (about 3-4 cups)
• 1 small tomato or 10-12 cherry tomatoes, chopped (about ½ cup)
• ½ medium sweet yellow or red onion, sliced or chopped (about ⅓ cup)
• ¼ cup sliced pepperoncini or banana peppers, chopped
• 4 slices provolone cheese, chopped
• 4 slices deli ham, chopped
• 4 slices deli turkey, chopped
• 4 slices deli salami, chopped
• Optional: 1-2 small soft Italian rolls, chopped

Dressing:

• 3 tablespoons extra-virgin olive oil
• 3 tablespoons red wine vinegar
• 1 teaspoon dried oregano
• ½ teaspoon fine sea salt
• ¼ teaspoon black pepper

Directions

1. Using a knife or a vegetable chopper, chop all of the salad ingredients and add them to a large bowl.
2. In a small bowl or a jar with a lid, whisk or shake the dressing ingredients together.
3. Before serving, pour the dressing over the chopped salad ingredients and toss until well mixed. Add the chopped Italian roll, if using, and toss again.
4. Serve immediately. Store leftovers in an airtight container in the refrigerator for up to one day.

Notes

• Dressing can be made up to two days in advance. Store at room temperature and re-whisk or shake before serving.
• Salad ingredients can be chopped up to two hours before serving and refrigerated to chill. Toss with dressing and chopped Italian roll, if using, right before serving.
• For a low-carb and gluten-free version, omit the Italian roll and serve as a salad.
• For dairy-free, omit the cheese or use a plant-based cheese.

Nutrition information per serving

Serving size: ¼ of salad without roll

Calories: 280

Fat: 19 grams

Saturated fat: 7 grams

Sodium: 960 milligrams

Carbohydrates: 9 grams

Sugar: 4 grams

Fiber: 2 grams
Protein: 16 grams

Cholesterol: 48 mg