Spartan Strong - April 2026
Thank you for participating in the Spartan Strong Staff Wellness Fair! It was great to see so many staff members taking time to focus on their health and well-being, and we hope you found the activities meaningful and worthwhile.
Additional giveaway winners
With two prizes going unclaimed, additional winners were randomly selected following the Wellness Fair. Congratulations to Timothy Beairsto, winner of the Gates Chili stadium blanket, and Pauline Cantella, winner of the $25 Fleet Feet gift card! Your prizes will be sent to you via interoffice mail this week.
Team Spartan Strong wants you for 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)
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
- Typically lasts 8-9 weeks
- 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:
Join us for another improv comedy class designed to boost your mood, reduce stress and spark creativity!
Improv is more than fun and games. It builds confidence, strengthens social connections and supports mental well-being. This is a great opportunity to laugh, play and recharge — but don't just take our word for it. Here's what some of our fall improvisers had to say:
"The improv class was a delight, always keeping you thinking on your feet (sometimes literally) and encouraging play. Improv is a great way to let loose and a fantastic excuse to play and be silly in a judgement free space. If you're a fan of Dropout or 'Whose Line is it Anyways,' these improv sessions are a must!"
"Improv was a wonderful way to connect with colleagues and share some laughs, bringing together people who might not otherwise interact. It created a supportive space for authentic creativity, where everyone, regardless of experience, could participate and even step outside their comfort zone. I especially loved seeing colleagues shine in new ways and watching quieter peers grow more confident while we all released stress in a fun, positive environment."
📆Thursday, April 23
⏰ Session 1: 3 p.m. | Session 2: 4:15 p.m.
📍 Gates Chili Performing Arts Center
Did you know?
Laughter is a great form of stress relief, and that’s no joke. Data is mounting about the beneficial things that laughing can do for us. When you start to laugh, it doesn’t just lighten your load mentally, it actually induces positive changes:
- Increases your intake of oxygen-rich air, stimulates your heart, lungs and muscles, and releases endorphins (feel-good hormones) in your brain.
- Improves your stress response and can increase and then decrease your heart rate and blood pressure. The result? A good, relaxed feeling.
- Stimulates circulation and muscle relaxation, both of which help to reduce physical symptoms of stress.
- Stimulates the release of neuropeptides, which fight against serious illnesses.
- Proven to ease pain by causing the body to produce its own natural painkillers.
- Helps you connect with other people and can make it easier to cope with difficult situations.
- Laughter lessens depression and anxiety and can boost your mood and self-esteem.
Watch a comedy, listen to a comedian, laugh with friends and family, or find your own ways to add some laughter into your life!
Each month, we share healthy recipes you are encouraged to try at home!
This month, our recipe is sheet pan balsamic salmon and asparagus, an easy, flavor-packed dinner that comes together quickly.
Sheet pan balsamic salmon and asparagus
Prep time: 10 minutes
Cook time: 15 minutes
Servings:
Ingredients
- 4 salmon filets (about 6 ounces each)
- 1 pound fresh asparagus, woody ends trimmed
- 1 pint cherry tomatoes or baby potatoes (optional)
- 2 tablespoons balsamic vinegar
- 2 tablespoons olive oil
- 1 tablespoon honey
- 2 cloves garlic, minced
- Lemon slices/juice
- Fresh parsley
- Salt and pepper to taste
Directions
- Preheat your oven to 400 F. Line a large baking sheet with parchment paper for easy cleanup
- In a small bowl, whisk together the balsamic vinegar, olive oil, honey, garlic, salt and pepper
- Place the salmon fillets in the center of the baking sheet and spread the asparagus around them
- Drizzle the balsamic mixture over both the salmon and the asparagus, tossing the asparagus to coat
- Roast for 12-15 minutes or until the salmon is cooked through and flakes easily with a fork and the asparagus is tender
- Optional: Broil on high for 2-3 minutes at the end for extra caramelization
Notes
- Ensure the vegetables are in a single layer so they roast rather than steam
- Use thinner asparagus spears for quicker cooking or thicker ones if you prefer a more roasted finish
- Additions: Cherry tomatoes pair well with balsamic and burst while cooking
- Refrigerate in an airtight container for up to two days
Nutrition information per serving
Serving size: 1 1/2 cups
Calories: 279
Fat: 13 grams
Saturated fat: 2 grams
Cholesterol: 78 milligrams
Carbohydrates: 9 grams
Total sugars 4 grams
Added sugars: 0 grams
Protein: 31 grams
Fiber: 3 grams
Sodium: 387 milligrams
Potassium: 994 milligrams