Spartan Strong - January 2026

As 2025 comes to a close and we prepare for the fun and excitement that ahead, we want to take this opportunity to award some more prizes to staff members who participated in wellness offerings this fall.

Congratulations to improv class participant Carmen DelCorvo (Middle School) and mindfulness class participant Kasongo Lwanza (Walt Disney)! Your prizes will be sent to you via interoffice mail this week.

Take part in wellness activities this winter and spring for your chance to win a wellness prize!

As we step into 2026, it is a great time to hit the reset button on the small daily choices that add up to better health. This month, we are focusing on one of the simplest habits with the biggest payoff: hydration. Our January Hydration Challenge is designed to help you build steady, realistic water habits that support your energy, focus and overall well-being all year long.

We are also excited to introduce a new offering, the Body Reset class. This session is all about slowing down, tuning in and giving yourself space to recharge. Think of it as a guided reset button for your muscular and nervous systems as you start the new year.

Inside this issue, you will also find practical tips for setting healthy habits and making them stick, long after the “new year” feeling fades. Part of our new habits as a wellness team will include sharing these Spartan Strong e-newsletters with you earlier in the month so you can plan ahead. Look out for future issues on or about the 15th of each month.

Help your body feel more balanced and at ease, one touch at a time. Designed for all fitness and activity levels, this class will guide you through simple self-massage techniques to help ease muscle tension and improve the way you move.

📆Tuesday, Jan. 20 or Tuesday, Jan. 27

⏰4-5:30 p.m.

📍Neil Armstrong Elementary School, Gymnasium

Learn more about Body Reset by watching the video below or reading Performance enhancement specialist amazes Wellness Day audience with science-based self-help therapy

We're excited to kick off the new year with another hydration challenge! Your body needs to be hydrated to perform at its best, so let’s see how much water we can drink.

💧From Jan. 1-31, join your colleagues in tracking daily hydration levels. It's easy as 1-2-3:

1. Get ready to track: You will soon receive a hydration challenge tracker in your mailbox.

2. Set a goal: A general rule is to drink one ounce of water for every two pounds of body weight. For example, if you weigh 150 pounds, your goal would be to drink 75 ounces of water each day.

3. Track daily: Jot down your daily water (or other fluid) intake. If you miss a day, that's OK!

Tips for a successful challenge:

• Keep your tracker somewhere you can see it so it reminds you to drink water.
• Set reminders on your phone or smart watch to remember to drink more water.
• Pair up with a buddy and encourage each other to meet your goals.
• Don’t get discouraged if you miss a day! The point is to have fun and stay hydrated!

Developing healthy habits can significantly improve your physical and mental well-being. Here are some effective strategies to incorporate healthy habits into your daily routine:

Set specific, achievable goals and make it convenient. Start with small, manageable changes instead of drastic overhauls. For example, instead of aiming for an hour of exercise daily, begin with 10-15 minutes of physical activity. Place healthy snacks and workout equipment in visible and accessible areas. Set reminders on your phone or calendar to prompt you to engage in healthy behaviors.

Choose habits you enjoy and start gradually. Select habits that align with your interests and preferences. This makes it more likely that you'll stick with them in the long run. If you don't enjoy running, try swimming, dancing or yoga instead. Introduce new habits incrementally over time. For instance, begin by adding a few minutes of meditation to your morning routine and gradually increase the duration as you become comfortable.

Find a Support System. Share your goals with friends, family or a support group. Join a fitness class, volunteer for a health-related organization or connect with others who are also working on healthy habits.

Track your progress and reward yourself. Monitor your habits using a journal, app or fitness tracker. This helps you stay accountable and identify areas for improvement. Celebrate your achievements, no matter how small. Reward yourself with non-food incentives, such as a new book, a spa day or a weekend getaway.

Prioritize sleep, spend time in nature and practice mindfulness. Aim for seven to nine hours of quality sleep each night. Establish a relaxing bedtime routine and create a sleep-conducive environment. Engage in outdoor activities, such as walking, hiking or gardening. Spending time in nature reduces stress and improves mood. Incorporate mindfulness techniques, such as meditation or deep breathing exercises. These practices help reduce anxiety and promote emotional well-being.

Remember, developing healthy habits takes time and effort!

Each month, we'll be sharing healthy recipes you are encouraged to try at home!

This month, our recipe is sheet pan mini meatloaf with roasted vegetables. Individual meatloaves with roasted Brussels sprouts and sweet potatoes are all cooked together on a single sheet pan, making a flavorful comfort food meal that is easy to clean up.

Prep time: 20 minutes

Cook time: 30 minutes

Servings: 4

Ingredients

• 1 pound lean ground beef
• ⅓ cup BBQ sauce, divided
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ¼ teaspoon dried thyme
• ½ teaspoon salt
• 1 pinch black pepper
• 1 pound Brussels sprouts, trimmed (halved if large, quartered if really large)
• 1 large sweet potato, cut into ½-inch pieces (peeled, if desired)
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• Salt and pepper
• Optional: fresh parsley, chopped

Directions

1. Preheat the oven to 400 F.
2. Line a large baking sheet with parchment paper or a silicone baking mat. Place the sweet potato cubes, Brussels sprouts and minced garlic on the baking sheet. Drizzle oil over vegetables then gently toss to coat and sprinkle with salt and pepper before spreading them out so that they’re in a single layer.
3. Place the baking sheet in the oven and roast the vegetables for 15 minutes.
4. While the vegetables are roasting, mix the ground beef with ¼ cup BBQ sauce, garlic and onion powders, thyme, salt and pepper. Divide the meat mixture into 4 portions and shape each into a football shape about ¾-inch thick. Set aside.
5. After the vegetables have been in the oven for 15 minutes, remove the baking sheet from the oven. Stir vegetables then make a space between them for the meatloaves.
6. Place the meatloaves on the pan and spread the remaining BBQ sauce over each one.
7. Return the baking sheet to the oven and bake for an additional 12-15 minutes or until an instant-read thermometer inserted into the thickest part of the meatloaves registers 165 F.
8. Remove the baking sheet from the oven, sprinkle with chopped parsley (if desired) and serve immediately.

Nutrition information per serving

Calories: 380

Fat: 17 g

Sat Fat: 6 g

Sodium: 645 mg

Carbohydrate: 32 g

Fiber: 6 g

Sugar: 13 g

Protein: 29 g

The Spartan Strong Staff Wellness Fair will take place on Friday, March 20 from 1-3 p.m. in the Gates Chili Middle School cafeteria and gym. Stay tuned for more details on fun games and activities, vendors and even some prizes!