The Wellness Word

May 2017

RPE Scale

What is the RPE Scale?

RPE stands for Rate of Perceived Exertion and is used as a way to measure your physical activity intensity level. Perceived exertion is how hard you feel that your body is working.

When do you use the RPE Scale?

You may refer to this scale during exercise, or even when you are doing activities that aren't as strenuous. You might see this scale posted in gyms for people to use as a reference guide!

Why are there two different scales for RPE?

The Borg RPE scale goes from 6-20. This measures the same thing as the RPE scale that goes from 1-10. However, the Borg scale makes it easier to monitor your heart rate, because the levels correspond to what heart rate you are at in that moment in time. For example, if you are sitting down, not exercising, your heart rate should be around 60 beats per minute (bpm) and you would be at a 6 on the scale. To figure out where you are on the scale based on heart rate, simply add a zero to the end of the scale and match it with your current heart rate.

What are some examples of activities that might be in each level?

For light activity, which is levels 2-3 (equivalent of 9-12 on the Borg scale), you might be slow walking or doing household chores.

For moderate activity, which is levels 4-6 (equivalent to 13-14 on the Borg scale), you might be pushing a lawn mower, or going for a slow easy jog. Your breathing will increase, but you can still hold a conversation.

For vigorous activity, which is levels 7-8 (equivalent to 15-16 on the Borg scale), you should be working pretty hard, and on the borderline of uncomfortable. You should be able to speak in short sentences while exercising.

How much aerobic exercise should I get per week?

Adults should aim for getting 150 minutes of moderate aerobic activity, or 75 minutes of vigorous activity a week. You can also do a combination of moderate and vigorous activity. Children should aim for 60 minutes a day of moderate to vigorous physical activity.

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Cheat Sheet Portion Sizes Using Your Hands

If you don't have a scale, or even want to take the time to measure out your food, remember these tips when serving up a snack!

Fist - Equivalent to 1 Cup and used for rice, pasta, fruit, and veggies

Palm - Equivalent to 3 Ounces and used for meat, fish, and poultry

Handful - Equivalent to 1 Ounce and used for nuts and raisins

2 Handfuls - Equivalent to 2 Ounces and used for popcorn, chips, and pretzels

Thumb - Equivalent to 1 Ounce and used for peanut butter or hard cheese

Thumb Tip - Equivalent to 1 teaspoon and used for cooking oil, mayonnaise, butter, and sugar


This article is submitted by Ella Francis, a 7th grade student at EJHS

As the year goes on, every day when you come home from school, you probably get bored of eating the same snack over and over again. It’s always nice to have a Nutter Butter, or pudding when you get home. It will usually do the trick to make you feel better mentally. Even though they do taste really good, they may not be the best for you. What about healthy snacks? I think they taste just as good as pudding, and a healthy snack makes you feel better physically. When you eat a healthy snack, you are helping yourself be a better you. The healthier you are, the better you will feel.

There are many enjoyable snacks you can make, but I narrowed it down to one of my favorites: Homemade Lunchables, a smoothie, and cream cheese muffins. My mom makes these all of the time for me and my sisters in my lunch, and I think they are the best healthy snacks in the whole world. When my mom and I make pumpkin cream cheese muffins, we have a blast! Cooking with my mom brings us closer together, even though we are already really close!

Many people likely have all of the supplies to make this delicious snack. I really hope you enjoy making this, because you can have a great time making healthy snacks that are good for you. The ingredients you will need are listed below. You will need cheese, because it is a great source of calcium and protein. It also provides you with vitamin A. I prefer to use colby jack cheese, because it makes my tastebuds delighted. I use ham, because it is a great protein and contains iron. The crackers are used as a delicious filler. The next item I will be making is a smoothie. All of the berries in the smoothie are great for your health, because of the antioxidants and polyphenols in the berries that can help fight diseases like cancer. You will use greek yogurt, or a yogurt that you like. Yogurt provides you with a good germ, aka probiotics, that is really good for your gut. When you eat yogurt, you will most likely have less bloating, and gas. You will add some honey, because the honey helps your body maintain your blood sugar levels. The spinach is good for you, because it has many benefits for your life, and it will make you feel better. It is high in zinc, protein, fiber, vitamins A, C, E, and K, and calcium. The milk in the smoothie can help keep your bones strong, it contains carbohydrates, other vitamins and minerals and fat that is good for you.


½ cup of strawberries

1 frozen banana

¼ cup of blueberries

¼ cup of blackberries

1 cup of spinach

1 container of greek yogurt. (any flavor)

1 tablespoon of honey

3 ice cubes

Make sure you have a food blender to make this smoothie. Once you blend the smoothie, pour a reasonable amount into a cup, and enjoy your homemade healthy smoothie!

-Cheese, ham, and crackers:

2 pieces of (Sara Lee Honey Ham) ham

2 pieces of (colby jack) cheese

1 box of (Ritz) crackers.

Tak the two pieces of ham and put on on top of each other. After you have aligned them, you will cut circles with them (or any other shape) with a cookie cutter or a knife. One you have done that, you will do the same with the cheese. After that is done, you will take one Ritz cracker, put it down, lay one slice of ham on the cracker, and then following that, lay a piece of cheese on there. After you have done that, you can put another cracker on the top, or you can just leave it.

Homemade snacks are often healthier and cheaper than prepackaged smoothies or Lunchables. Thanks for the article, Ella!

Ways To Be Active And Healthy Without Going To The Gym

Not all of us like exercising, and I don't know anyone that enjoys "that guy" at the gym who struts around with his big arms and grunts while he's doing bench press! Here's some ideas on ways to get out and be active, without having to go to the gym.

  1. Hiking
  2. Ride a bike
  3. Rock climbing
  4. Go swimming
  5. Dancing
  6. Zumba
  7. Playing with kids or grandkids
  8. Jump rope
  9. Walk the dog
  10. Build something
  11. Play Frisbee or disc golf
  12. Clean or do yard work
  13. Take the stairs
  14. Yoga
  15. Meditate
  16. Walk at the park
  17. Park further away
  18. Join a recreational sports league
  19. Walk during your lunch break
  20. Zumba

The Staff Spotlight for May is Rebecca Murphy from EHS!

"When asked to write a paragraph about incorporating wellness into my life, I’ll admit it...I really did not know where to begin. I have always eaten somewhat healthy and been active. At one time I put the emphasis of “wellness” on just the physical aspect of my life; however, there is so much more to it. It wasn’t until I was diagnosed with breast cancer in 2016, that I truly saw the connection between the physical, mental and spiritual wellness of me. Of course going through treatments a person needs to be mindful of what they eat, medications they take, exercises they do, etc. The physical part of one’s body is under attack, so I ate nutritious foods, drank a lot of water, walked when I could, and got a lot of needed rest. I was blessed to have caught my cancer in time and have wonderful doctors who were able to remove the cancer so that I can now say I am cancer free! I did not realize though the impact my mental and spiritual wellness would have on my treatment and recovery. I truly believe without the support I received from family, friends and even complete strangers, I would have struggled more than I did. My journey with cancer isn’t over, but I am thankful for that. I continue to eat healthy, stay physically active, be mindful of my mental well-being and strive for spiritual growth. I am so thankful for my RBBCSC family and the support they have given and continue to give me- it has meant more than you know!"

Thank you for sharing your story, Becky!

CHAMPPS Team Spotlight - Counseling, Psychological, and Social Work Services

CHAMPPS stands for Coordinated Health Advisory Members Providing Positive Solutions. CHAMPPS meets four times during the school year, and the last meeting for this year is on May 9th at the high school from 3-3:45 in C115A.

Counseling, Psychological, and Social Work Services: We decided to focus on substance abuse prevention and mental health services. After a thorough vetting process, we have determined that the evidence based practice “Say It Straight”, which has a specific focus on ameliorating participant’s communication/assertiveness skills, will equip students with the tools needed to prevent them from developing a substance use disorder. The reason being is the statistical correlation between one’s assertiveness and their resisting peer pressure. This training will be offered by our community partner, the Community Capacity for Prevention and Education (CCPE) Grant that operates out of Centerstone, this fall in health classes ad Edgewood Junior High School and Edgewood High School.

If you are interested in helping out with these initiatives, or would like more information, please contact Carlee LaRue at Our current members serving on this team are Callie Schlemmer, Matthew Clay and team, Beth Perney, and Kathy Hewitt.

Resources for FREE physical activity in Bloomington

Anytime Fitness - First 7 day pass FREE! Open 24/7 with a variety of equipment and fitness classes. Located at 889 S. College Mall Rd.

Bloomington Body Bar - First week of unlimited classes FREE! Classes range from yoga and pilates to strength and interval training. Located at 1543 S. Piazza Dr.

Bloomington Walking Club - Meets every Thursday evening at Olcott Park shelter house. Walkers choose their own pace and all ability levels are welcome. The trail is paved, and dogs are welcome. Located at Olcott Park near Jackson Creek Middle School. Email Alison Miller at for more information.

Twin Lakes Recreation Center - FREE programs for those over 50 years of age. Steady Steppers on Monday Wednesday and Friday from 9am-10am. Tai Chi Qigong on Wednesday at 11:45am. Located at 1700 W. Bloomfield Rd.

YMCA - FREE one week trial membership to either branch! Variety of equipment, pools, basketball courts, track, and fitness classes. SE YMCA is located at 2125 S. Highland Ave.

NE YMCA is located at 1375 N. Wellness Way

9RoundsFitness - First time FREE! 30 minute full body kickboxing workout. The workouts change daily. Located at 119 S. Indiana Ave.


Tuesday, May 9th, 3-3:45pm

601 Edgewood Drive

Ellettsville, IN

Our final wellness council meeting will be held in room C115A at Edgewood High School. All are encouraged to attend!

FREE cooking demonstration

Tuesday, May 9th, 5-7pm

7700 West Reeves Road

Bloomington, IN

This is a free cooking demonstration for RBB staff. Christina Kempf from the Health Dept. and Jacob Leaf from Goods for Cooks will be presenting on ways to add wellness to your day, and how to tune in your knife skills. This is held in EPS kitchen from 5-7pm.

Results 1 Nutrition consultation

Friday, May 12th, 5-7pm

501 North Rogers Street

Bloomington, IN

Jesse Dale and Erika Hanaway from Resultz1 nutrition will be here Friday May 12 between 5-7pm for Nutrition consultations and InBody assesments!

Consultations: FREE
15 min session with Erika Hanaway to discuss nutrition needs and a helpful gameplan for getting started!

InBody Assesment: $30
10 min session with Jesse Dale to get full details on your current rundown on how much fat and muscle you have, but also measures your Total Body Water and divides it into Intracellular Water and Extracellular Water, values important for understanding a user’s fluid distribution in medical, wellness, or fitness contexts.

Contact for more info and details!

Active Living Coalition Health Fair

Saturday, May 20th, 9am-12pm

401 North Morton Street

Bloomington, IN

Get up, get out, and get active at the Active Living Coalition's 10th annual Health Fair! Visit more than 20 health-and wellness- related booths, watch exercise demonstrations, take home some special giveaways, and gather all the info you need to live a healthy lifestyle! The Active Living Coalition Health Fair takes place next to the Bloomington Community Farmers' Market, the ideal place to purchase fresh, healthy, locally grown food.

Yoga at Oliver Winery

Sunday, May 21st, 11am-1pm

200 East Winery Road

Bloomington, IN

Sunday May 21
11am - 1pm

Capture the Rejuvenation of Spring with Yoga and Live Music at Oliver Winery

Feel rejuvenated from the inside out with a detoxifying yoga sequence to gently give a "spring clean" the body. We will combine yoga postures with select essential oils to assist the mind, body and spirit to trust in the process and support healing. Special guest, Prajna Vieira, will join us from California as musical accompaniment, singing sweet melodies to usher us into deep relaxation.

Come unwind in nature this summer with yoga at Oliver Winery. Join Matece Skow of Nourishing Heart Yoga select Sundays for a special 75 minute yoga class followed by a wine tasting with delicious noshes and nibbles. Each uniquely themed class will provide gentle strengthening and stretching, meditation and deep relaxation.

Cost: $35

Beginners are encouraged to join! Please bring a yoga mat, water bottle and wear comfortable clothing. Light snacks will be provided along with the wine tasting. If you would like to enjoy lunch on the beautiful grounds of the winery, please bring your own. Register below or for more information call (408) 797-5656. NO REFUNDS. In case of inclement weather, we will move the class inside.

We suggest arriving at least 10 minutes before the class to check in and prepare for class. Class will begin promptly at 11:00am

Bloomington Summer Sampler

Friday, May 26th, 5-10pm

Bryan Park playground, Bloomington, IN, United States

Bloomington, IN

Celebrate the official start of summer! Visit with a whole slew of community organizations about fabulous events they have cooked up for the community to enjoy!

Bryan Park
5-8:30 p.m. Live music, tasty food, and lots of start-
of- summer fun!
Kid Kazooey and the Ballroom Roustabouts 5:30 p.m.
Active games at Play Day 6-8 p.m.
Cari Ray 7:15 p.m.

Bryan Park Pool
Finding Dory 9 p.m. ($2 admission per person, sponsored by Southern Indiana Scuba)
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