Counselor's Newsletter

September 2021


WELCOME 2021-2022!

Hi Corvallis Bulldogs! The Corvallis Counselors want to welcome you to the 2021-2022 school year. We are so excited to connect and provide support to all of you. As we kick off this new school year, we want to make sure you know that your counselors are available if you have any questions, concerns, or want to chat!

This month we are focusing on Growth Mindset.


Growth Mindset is the belief that you can grow your talents and intelligence by putting in hard work, persistence, and determination.

Example of a Growth Mindset Student Mentality: “Mistakes help me grow. I can choose success, I can improve, I can’t do this…. YET”

Fixed Mindset is the belief that you are born with a certain level of talent and intelligence that cannot increase because success is based on your current abilities.

Example of a Fixed Mindset Student Mentality: “I’m not good at science. I can’t be successful, I can’t improve, I can’t do this”

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Meet your Corvallis Counselors


  • Get help solving conflicts with friends. Sometimes it’s hard to manage conflicts on your own. Your school counselor can help you brainstorm solutions to your conflicts.
  • Get help managing your busy schedule. Life can get really hectic between school, sports, friends and other extracurricular activities. Your counselor can give you tools to help you manage your time wisely.
  • Help you develop skills to improve organization, study habits and time management.
  • You want to do better in school and improve your grades.
  • You are feeling overwhelmed, scared or worried about a situation.
  • You just want to talk to someone. Many things happen throughout the day, some positive, some negative and some in between. Your counselor is available to listen.
  • Talk about planning for high school, college or career choices.
  • Share and celebrate success!


Parents/Guardians: To speak with your student’s counselor, please email us and we will be in contact with you as soon as possible.

Students: To speak with your counselor, please send us a direct message through Schoology or fill out the student self-referral form (can be found under the counseling tab on website)


1. Attend school events and parent conferences

2. Visit the school and the Corvallis Website (

3. Support homework expectations

4. Send your child ready to school to learn

5. Instill organization skills

6. Teach study skills

7. Know the BARK expectations

8. Get involved

9. Take attendance seriously

10. Make time to talk about school


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Youth Counseling Group and Parenting

Fall Session Classes are on Monday Nights

6:00 PM to 8:00 PM

Classes are held at:

Norwalk Arts & Sports Complex

1300 Clarkdale Avenue

Classes Start:

Monday, September 27

Registration starts now until full

For more information, please call:

Norwalk Social Services Department (562) 929-5544

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September is Suicide Prevention Month

9/7: More Than Sad: Parent Workshop

9:00 AM English

6:00 PM Spanish

9/10: End of first grading period

9/21: Transition to Middle School Workshop (first session)

9/28: Transition to Middle School Workshop (second session)

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Let’s take a moment to laugh!

Q: What did the ground say to the earthquake?

Q: Why did the music teacher need a ladder?

Q: How do you get straight eyes?

Q: What do elves learn in school?

*Answers down below*

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A: You crack me up!

A: To reach the high notes.

A: By using a ruler!

A: The elf-abet!

Take a look at our other news letters!


Counselor's Note

It is now May 2021- the fifth month of the school year and less than 1 month of school left. It also happens to be Mental Health Awareness Month. This 2020-21 school year has been memorable and is definitely one that we will remember. We are excited to welcome students back on campus and also continue missing those who are home.

Let's spend some time focusing on our mental health to help us wrap up the school year.

Mental health is our state of well-being that allows us to cope with whatever comes our way.

Module 1.3a What is mental health?

Risk Factors vs. Protective Factors

Just like the video above mentioned, we all may have risk factors but we ALSO ALL have protective factors. Protective factors can be strengthened and added to so that we can have ways to deal with anything that comes our way in a healthy and positive manner. Spend some time thinking about what your protective you currently have and which ones you would like to develop/strengthen.
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Warning Signs

We all have challenging moments in our lives that can get us feeling down, upset, confused. It's important to recognize when it would be best to reach out for support. Remember that your safety and well-being is IMPORTANT.

Take a look at some warning signs to look out for in yourself and in your friends. Remember that our campus is full of staff who are here for you and your friends.

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Time to get our laughs in for the day. To the bottom are reasons why laughter is healthy.

Here are some jokes to get us started:

1. What do you call an alligator in a vest?

An investigator

2. What animal needs to wear a wig?

A bald eagle

3. Why do bees have sticky hair?

Because they use honeycombs!

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Take a look of NLM Virtual Calming Corner for resources ranging from sounds, music and visual relaxation to animal webcams to textlines and hotlines.
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Art Contest

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Take a look at our other Newsletters


Counselor's Notes

Welcome back to the last 7 weeks of the 2020-21 school year. We hope that you were able to enjoy Spring Break and are prepared to finish the year strong.

April is Stress Awareness Month so we will dive into the topic because it is normal to experience stress at some point in our lives. Stress can impact how we feel, think and behave and we want you to be able to tell when you are stressed and what you can do to deal with it.

Stress Management Tips for Kids and Teens!
Stress 101 - Understanding Stress and How to Manage It - HealthTexas Medical Group

How Stress Can Impact Us

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Common Stressors for Teens

What stresses you out? The list below names a few of the common teen stressors, but which ones do you experience? Maybe there are some stressors that we can add to the list like: Distance Learning and COVID.

Anything else you would add or remove?

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Add some Humor to Your Life

Need Help Dealing with Stress?

Counselors are here to support you. No matter what it is (stress, anger, school), we will be there for you so just send us a message on Schoology

Take a look at our other Newsletters


Counselor's Note

We are now in the third month of 2021! This month we will focus on finding balance between school and home. Being "at school" when we are at home can be a challenge because it might not feel like school. We don't have our desk, we don't walk to our next class, we don't see our friends. Because of this we might find we get more distracted or lose motivation.

While most of us want to return to school, let us really try to make the most of distance learning. Finding the balance between school and home takes time to achieve, but let's try!

Healthy Habits

Did you know that how we think, feel and behave are all connected? When we can recognize what our thoughts and feelings are, it can help us to make better and healthier choices. Doing things on a regular basis that are good for us can become healthy habits. These healthy habits lead us to live a more positive and happy life.

2 Types of Activities

Short-Term: Activities that make us feel good right away

    • Playing video games

    • Being on our phones

    • Watching tv/movies

    • Eating comfort food

Long-term: Activities that help us feel better with time and help us to become better and better every time we do them

    • Completing assignments daily

    • Exercising

    • Eating and cooking healthy

Physical Activities that can become Healthy Habits

Physical Health- consistently making positive choices with and for our body can help us develop healthy habits.

Here are some things to consider:

  • Meal Choices- what do you put into your body?

  • Exercise- how often and how much effort?

  • Sleep- do you feel rested?

Healthy Social Connections

Healthy Social Relationship- surrounding yourself with positive people and being able to be yourself help us develop healthy connections with others.

Here are some things to consider:

  • Communication- how and what you say to each other?
  • Expressing needs/thoughts/feelings in a positive way
  • Boundaries- respecting each other's space/thoughts

Virtual School Activities

We have several opportunities to connect with other students.

  • Lunch Bunch: Every Tuesday, Thursday and Friday @ 12pm
  • Garden Club: 1st and 3rd Wednesday of the Month @ 2pm
  • Lunch Meet-Up: first Wednesday of the Month @ 12pm

Come Join Us!

Check Schoology for more info. or contact Ms. Rizo by sending a message on Schoology;; Call/Text (562) 356-8191.

Balance School and Relaxing Time: Manage Your Time

School Time

  • Use Schoology Calendar / Make a weekly to-do list

    • Prioritize your work

    • Go to tutoring/Ask for help

  • Break large tasks into their smaller components

  • Focus on Effort not Perfection

  • Honestly assess the amount of time you waste

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How to Prioritize Tasks Effectively: GET THINGS DONE ✔

Relaxing Time

  • Give yourself a brain break during work time

    • Moderation- be realistic with your break time (not too long and not too short).

  • Try new activities (besides electronics)- See a list below.

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Get Your Laugh In!

What did the left eye say to the right eye?

- Between us, something smells!

What kind of tree fits in your hand?

- A palm tree!

Why did the cookie go to the hospital?

- Because he felt crummy.

Take a look at our other Newsletters (see below)


Counselor's Note

There are 28 days in February. Although it is a shorter month, we have a lot going on. This month we celebrate Black History Month, National School Counseling Week (Feb. 1- 5) and National Kindness Week (Feb. 14-19).

In addition, at Corvallis, we are focusing on College and Careers. It is never too early to start thinking about your future. Every decision you make can influence your tomorrow. So, let's get started.

What are your dreams for the future?

  • A nice car and house?

  • An exciting career?

  • Your own business?

What obstacles will you overcome and how will you make college happen?

A caring adult can help you…

  • Find the right fit (explore career/college options)

  • Push yourself (take tough classes and get involved)

Your possibilities are endless, so keep reading to discover some options.

What's Your Path After High School?

Life After High School?

Let's keep moving on... when you were younger did you ever think: "When I grow up, I want to be a ____." Now that you are older you may still find the answer to this question is the same or it may have changed to something else or even an I don't know. Whatever your answer is, it is completely normal!

How about you check out some options that exist after you graduate from high school. Which one of these interests you? If you don't really know, that's ok. Check out the video Preparing After High School to get some ideas. Also, explore California CareerZone, and Jobs of the Future to find different pathways, degree options and careers. There’s a bunch of tools that will help you get closer to finding out what you would like to do in the future. You can reach out to your counselors to start brainstorming options and talk about what interests you.

Though there is no one way to explore your future academic and career options, you can first start by knowing what you can do in middle school. Click on the link below to see a checklist and learn what you will need to do in middle school that will prepare you in high school and after high school. Preparing starts now!

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Vocational Programs and Career Opportunities

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College Jokes

1. Why did the sun skip college?

It already has a million degrees.

2. What's the easiest way to get straight As?

Use a ruler

Take a look at our previous Newsletters


Counselor's Note

Welcome back to school. We hope that you enjoyed your Winter Break and stayed safe and well. As we welcome 2021, let's stay positive and motivated. We have a chance to start the semester doing well and finishing strong. Learn from first semester to do better this semester. Below are some ways to help you not only set your goals, but also how to accomplish them.

If you want help creating goals and/or achieving them, Counselors are here to support you so reach out to us.

Self-Efficacy with Positive Affirmations

What is self-efficacy?

Self-Efficacy: the belief that you can successfully meet your goals.

What are Positive Affirmations?

Positive Affirmations: positive phrases which you repeat to yourself which describe how you want to be.

Setting SMART Goals

We can set goals in different areas in our lives, such as physical, emotional and academic. One way to achieve our goals is by creating SMART Goals.

SMART Goals are:

Specific: What do you want to achieve?

Measureable: How will you know you have reached it? Can you compare the change/improvement?

Attainable: Is it in your power to accomplish it?

Relevant: Is the goal something that we really want and can it lead to a healthier, happier, successful life?

Timely: When do you exactly want to accomplish it?

An example of a SMART Goal: I want to get a 2.0 GPA or better by end of Quarter 3 (March 12) and will do it by completing at least 8 out of 10 assignments and homework, studying for tests and getting Cs.

Watch the video below to learn more about SMART Goals and remember Counselors are available to support you with setting goals and reaching them.

Setting SMART Goals for Kids
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Positive Affirmations can help accomplish goals

When we practice positive affirmations, we can begin to feel capable and more motivated to work towards our goals. We may have some obstacles that come our way or we may find ourselves not really doing anything to achieve our goals. Below is a list of positive affirmations. Check to see which ones you believe about yourself. Start by saying positive affirmations and then you will see how it can improve how you feel and see yourself.

When we realize that we are stuck and not moving forward, reach out to someone like your parent, teacher or a counselor for support.

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Check out this video to see that success is possible with hard work...

Stephen Curry - Success Is Not an Accident (Original)

Let's get our Laughs

What do you say when saying goodbye on New Year’s Eve?

- See you next year!

Why are frogs always so happy?

- Because they eat whatever bugs them!

What's bigger than an elephant but doesn't weigh anything?

- The elephant's shadow

Check out previous newsletters below.


Counselor's Note

Kindness in December

Considering all our responsibilities, the changes brought on by the pandemic, holidays coming up, let's focus on kindness to help us keep a positive perspective.

What is Kindness and Why it Matters

Kindness is the quality of being friendly, generous, and considerate.

Kindness is important because it:

  • Reduces stress

  • Increases sense of self-worth

  • Increases emotional resilience

  • Improves immunity system

  • A more optimistic and happier outlook on life

  • An increase in energy

  • A feeling of being healthy

  • Decreased feelings of loneliness, depression and helplessness

The Science of Kindness
What kindness can look like during this time...

  • Checking in with someone

  • Sending a thoughtful message

  • Facetiming with someone

  • Posting an appreciation post

  • Donating to charity/philanthropy

  • Listening to others

  • Forgiving others

What kindness can look like at home...

  • Helping someone with chores

  • Praising someone for their accomplishments and effort

  • Cooking for or with someone

  • Watching a movie/show together

What kindness can look like for yourself...

  • Self care/”Me Time”

  • Take a break/sleep

  • Exercise

  • Drink water

  • Express yourself

  • Ask for help

  • Be emotionally honest

  • Upcoming Dates:

    • WED. DEC. 9th:

      • Student of the Month Pick Up

      • Norwalk HS 8th Grade Student and Parent Orientation

        • 12:00 pm and 6:00 pm

    • THURS. DEC. 10th:

      • Norwalk HS 8th Grade Student and Parent Orientation

        • 8:00 am and 6:00 pm

    • THURS. DEC. 17: Minimum Day | End of Quarter 2 - Semester 1

    • FRI. DEC. 18: Teacher Non-Contract-Student Free Day

    • DEC. 21 - JAN. 1: Winter Break

    • MON. JAN. 4: Student-Free Day




November is Gratitude Month. It gives us a time to stop and be grateful for what we have instead of focusing on what we don't have. In the times that we are currently living, it is important to take a step back and find gratitude on a daily basis.


The ability to recognize and acknowledge the positive things, people and places in our lives.

There are many benefits of having an Attitude of Gratitude. Just take a look at the chart below.


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The Science of Gratitude


Sometimes we might not be focused on reasons to be grateful. We might ignore or disregard all the positive in our lives. Here are some of the most common barriers to having an Attitude of Gratitude:

  • Negativity: looking at what is not going "right" or going good. Looking a a challenge as a negative instead of an opportunity for growth makes it difficult to be grateful.

  • Materialism: wanting things as a way to make us feel happy. Be careful because new things bring temporary happiness. They eventually get old and often it loses it specialness.

  • Comparing Yourself: instead of appreciating difference, we may compare ourselves and be envious of others. We can begin to feel less than, which make it harder to be grateful.

“If you haven’t all the things you want, be grateful for the things you don’t have that you wouldn’t want.”

— Unknown


  • Notice the Good Things in Your Life

  • Gratitude Journal

  • Find gratitude in your challenges

HOW TO: Gratitude Practice


Complete following sentences:

  • I’m grateful for two things I hear:

  • I’m grateful for two things I see:

  • I’m grateful for two things I smell:

  • I’m grateful for two things I touch/feel:

  • I’m grateful for these two things I taste:

  • I’m grateful for these two friends:

  • I’m grateful for these two teachers:

  • I’m grateful for these two family members:

  • I’m grateful for these two things in my home:


Biff: Why did the turkey cross the road?
Bob: I don’t know.
Biff: It was Thanksgiving Day, and he wanted people to think he was a chicken!

Joke by Rachy Y., Waianae, Hawaii


Counselor's Note

Did you know that October is Bullying Prevention Month?

When we each do our part, we ensure that our campus to be closer, connected and inclusive. The decisions that each of us make impact our campus, so let's spend some time thinking of our choices.

Also, remember to continue to practice developing and strengthening your Growth Mindset and practicing healthy coping strategies. Feel free to revisit these themes below.

Appreciate Diversity

When you are in your zoom classrooms, have you noticed the wide range of differences in opinions, thoughts, feelings and appearance? These differences is what we refer to as diversity. Having differences is okay. What’s not okay is treating others in a negative or mean way simply because you think they are different.

Although our time together is virtual, eventually we will return back to campus. When we return to campus, we want to create positive memories like the ones below.

Happy Campus Memories

What is Bullying?

When someone repeatedly and on purpose says or does hurtful things to another person who has a hard time defending themselves.

Types of Bullying:

-Physical involves hurting a person’s body or possessions.

-Verbal is saying or writing mean things.

-Social/relational involves hurting someone’s reputation or relationships.

-Cyber is bullying that takes place over digital devices like cell phones, computers, and tablets.

For more information, go to

What's Cyberbullying?

Dealing with Bullying

At Corvallis, bullying behavior is taken very seriously. If you or someone you know is experiencing bullying or behaving in a bullying manner, please Speak Up. You can reach out to any staff or trusted adult. You can also click on the link here to report bullying.

Thank you for helping us make sure we have a safe campus for everyone.

Let's Connect

We have different events and activities going on, so check your Counseling Schoology Course for more info.

We have a Garden Club and have already planted tomatoes (check out the picture below). We are moving on to plant jalapeno seeds. So if you are interested, please contact Ms. Rizo.

Jokes for Fun

What is the smartest insect?

A Spelling Bee

What did the paper say to the pencil?

Write On!

Just in case you missed it, take a look at our previous Newsletters.


Counselor's Note

We just want to remind you to keep using a Growth Mindset. This month we will focus on Building Resilience with Healthy Coping.

Stay connected and participate in the events happening this month. Check out our Counselor's Corner Schoology for more info.

Building Resilience with Healthy Coping

Have you ever gone through a difficult moment or experience? Sometimes things may go wrong in our lives, but it's how we deal (aka cope) with these situations that make a difference.

Resilience is being able to cope with difficult moments in a healthy way.

Click on the link below to learn more about resilience and bouncing back from difficult times by practicing healthy coping.

Got Feelings?

Of course everyone has feelings! We experience all sorts of feelings each and every day.

Become aware of what you are feelings by paying attention to your body and thoughts.

Learn what makes you feel this way. Take a look at what might be making you feel this way. Is it one or more of the following?:

  • Thoughts
  • Images
  • Moods
  • Situations
  • Behaviors

Remember, you can always reach out to one of your counselors or a trusted adult if you want to talk.

Benefits of Healthy Coping!

When we face a challenge by using a healthy coping strategy, we are gaining the following:

  • Ability to deal with stress
  • Adapt to changes
  • Self-confidence
  • Brighter outlook on life
  • Increase of positive/ growth mindset
  • Lower levels of stress, anxiety and depression

Practice Healthy Coping

Take a look at the healthy coping strategies. Which ones do you already use? Which ones would you like to try?

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Coping with Setbacks

We all have setbacks, even celebrities, professional athletes, our parents, friends, teachers, counselors and so on. When are faced with tough situations, having a growth mindset and healthy coping are the way to go. Why? Because bouncing back from that tough situation builds our Resilience and the next time we are faced with something hard, we know we can face it!

Check out the video below to see how some famous people have dealt with difficult experiences.

Famous Failures


Distance Learning Humor


Reach Out!

Counselors are here for you. We can talk about what's going on or drop in to say hello.

Visit our Counselor's Corner Course on Schoology for our contact information, office hours, lunch bunch and more. If you are not in the course, please let us know so we can add you.

Always remember that your safety is most important. See below for some resources.


Stay tuned or take a look at our August Newsletters! (See below)

Make sure you are following us on Instagram


August 2020

Welcome 2020-2021!

We are very happy to be starting the school year and look forward to connecting with you. As we continue distance learning, we want to make sure you know that your counselors are available if you have any questions, concerns or simply want to say hello. Make sure that you are in our Counseling course. If you are not, please let us know.

This month we are starting the year focusing on Growth Mindset.


Growth Mindset vs. Fixed Mindset

Growth mindset is believing that you can grow your intelligence and talents with effort and persistence and you can achieve success with hard work.

Fixed Mindset is believing that you are born with a certain amount of intelligence and success is based on your current abilities.

Growth Mindset vs. Fixed Mindset

Counselors' Office Hours


Lunch Bunch

Bring your lunch and friends for a lunchtime brain break on Tuesdays, Thursdays and Fridays from 12:00-12:30pm. For zoom link information, see our Counseling Course in Schoology.


Virtual Garden Club

Be among the first Corvallis students to grow some veggies.

Join us for some fun in planting seeds and watching our seedlings grow. Hands on activities to do at home! Contact Ms. Rizo for more information.

Coffee with the Counselors

Parents/Guardians were invited to join us for virtual coffee. In case your parent/guardian missed it, here is what we went over. Feel free to reach out to us for more information and stay tuned for the next Coffee with the Counselors. We would like to meet your parents/guardians!

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Hello Corvallis Students!

We miss you and we hope that you are well and safe. There's a lot going on with developing news with COVID-19, adapting to online learning and coping with having to stay home. It is normal to feel overwhelmed, frustrated, stressed and bored about all these changes. We want you to know that your counselors are here to support you!

Just for Fun

Let's take a moment to laugh or chuckle!

Joe: What’s the king of all school supplies?
Moe: I don’t know. What?
Joe: The ruler.

Submitted by Connor B., Metairie, La.

Teacher: Donald, what is the chemical formula for water?
Donald: H-I-J-K-L-M-N-O.
Teacher: What are you talking about?
Donald: Yesterday you said it was H to O.

Submitted by Caleb R., Jackson, Mich.

Peter: What’s the difference between a teacher and a train?
Ted: What?
Peter: A teacher says, “Spit out that gum!” and a train says, “Chew! Chew!”

Submitted by Ted S., Lisle, Ill.

Click here for more jokes.


We Count Los Angeles

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Follow us on Instagram

Stay tuned or take a look at our previous Newsletters! (See below)


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Corvallis Counselors

How to Contact Your Counselor

Counselors are available even if we are not on campus.

You can: Email, Text, Phone and or use Schoology

If we miss your call, please leave your name, a short message and the best number to call you back.

Zoom available with appointment by request

We hope to hear how you have been up to!


A Quote to Consider

Jokes for Fun

  • What do computers eat for a snack?
  • Why can’t you trust an atom?
  • Why couldn’t Cinderella play soccer?
  • What do you call bears with no ears?

Answers down below...


Check out these Coping Resources

Wellness Apps

Exercise at Home

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Some More Coping Skills

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Care for Coronavirus Anxiety through Meditation

Tips for Traumatic Events and Disasters


Take a Break to Explore

  • Anne Frank House – Take a 360-degree tour of Anne Frank’s home in Amsterdam.
  • Buckingham Palace – Tour the famous London palace virtually.
  • Farm Tours – Learn about agriculture through these virtual tours of farms in Canada.
  • Great Wall of China – This panoramic virtual tour allows you to walk the Great Wall.
  • Holy Land Tour – Virtually visit Bethlehem, Jerusalem, and more.
  • Houston Zoo – Watch animals in several of their exhibits via live webcam.
  • International Space Station – Take a video tour of the space station.
  • The Louvre Museum – Explore exhibits at this famous art museum in Paris, France.
  • Mars – Explore the surface of Mars in a 360-degree view while learning about the planet and space exploration.
  • Monterey Bay Aquarium – Watch sea creatures in this California aquarium with the live animal cam.
Joke Answers:

  • What do computers eat for a snack? Microchips!
  • Why can’t you trust an atom? Because they make up everything.
  • Why couldn’t Cinderella play soccer? She kept running away from the ball.
  • What do you call bears with no ears? B

Stay Safe and Strong Corvallis!