UWM FitWell February Newsletter - Heart Month

🙏 Habit Stacking🍃Sign-up for Spring Midterm Courses

What is Habit Stacking?

The idea behind habit stacking is simple: add a new behavior to your daily schedule by “stacking it” on top of an existing habit.

Habit stacking was coined by author S. J. Scott in his 2014 and 2017 books Habit Stacking. James Clear popularized the idea in Atomic Habits.

Why is it effective?

Cue: This is the trigger that initiates the behavior/ habit.
Routine: This is the behavior itself. Action taken in response to the cue.
Reward: This reinforces the habit, making it repeatable in the future. (That hit of dopamine!)

How to get started?

Define goals with outcomes that are important to YOU.
Make a list of a few of your current habits.
Make a list of a few NEW habits you want to add.
Create your habit "stack" combination of activities (that make sense and are achievable.)
Habit Framework: After / Before / While [Current Habit], I will [New Habit]

Remember: Start small and build up gradually.
Don't give up. Struggling is often part of the process.
Be patient and consistent with your practice. Celebrate your successes!

If it's working, try adding more habits to the stack. If it's NOT working, consider reinforcing the behavior with a tangible reward.

Be kind, it can take anywhere from 18 to 254 days to build a habit.
Tiny changes make for remarkable results.

Learn more about Habit Stacking from S.J. Scott and James Clear.

Cheers to the Fitwell Monthly Contest Winners!
Thank you to everyone who participated. 🥳

Each month, we randomly draw 3 lucky winners. You need to enter EACH month for a chance to win. Watch your email and follow us on socials for the contest dates.

January Contest Winners
Charles M. - PantherShop $25 Gift Card
Camille K. - Pom Knit Hat
TBD - Scarf

February Contest Dates: 2/15 - 2/20
$25 Gift Card, Pom Knit Hat and Blanket.
Entry form only accepts submissions during contest dates. Save this link for this and future contests!

Hurry! Course are filling up FAST.
Register EARLY on PAWS or STELLIC to save your seat.

Check the Schedule of Classes for an up-to-date list of courses.

Which FitWell Courses will you take after Spring Break?

Get the FitWell SPRING Midterm Course Catalog!
We have helpful charts showing when the courses are offered AND how they are offered in-person, online or hybrid.

🍀March 24 - May 8🍀
MIDTERM Half Semester 7-weeks // 43 courses
Sign-up before March 3.
Enrollment closes March 26.

Undergraduates can add a full or half-semester class at no additional tuition cost* (if total credits are 12-18).

Show your UWM and FitWell pride!

Purchase your FitWell T-shirt from the UWM PantherShop in-store or online. #goPanthers

SHOP NOW

UREC is Hiring!
Fitness Instructors, Personal Trainers, Water Safety Instructors and more.

Check and Apply on Handshake.

Thurs., 2/6 & 2/20: 30 Minute Leadership Hacks - Student Involvement
UWM Union 119 from 11:30 - 12:45 pm

Thurs., 2/6: Sleep On It
Student Health and Wellness Center – Rm 8990 from 12:00 - 12:50 pm

Fri., 2/7: National Wear Red Day

Fri., 2/7: Rooftop Stargazing
UWM Manfred Olson Planetarium from 8 - 9 pm

Sun., 2/9: Super Bowl Party
UWM Union Gasthaus from 5 - 9 pm

UWM Indoor Triathlon
2/10 - 2/21 at Klotsche Center

Wed., 2/12: SMART Goals Workshop - Student Health and Wellness
Klotsche Center, Room 112 from 9 - 9:45 am

Wed., 2/12: Panther Tee Party
Union Concourse from 1 - 3 pm

Thurs., 2/13: Welcoming Well-Being: A Chancellor Chat Event
Student Health and Wellness Center from 5 - 6:45 pm

Thurs., 2/13: Valentine's Artist Fair
UWM Union Concourse from 10 am - 4 pm

Thurs., 2/13: Crochet Hats
Union Studio Arts & Craft Centre from 6 - 8 pm / Tickets

2/13 & 2/19: Night Cross Country Ski (Intermediate) / $25
Klotsche 131A to Lapham Peak from 6 - 10 pm
Transportation, equipment, trail pass, and Outdoor Pursuits staff are included.

Fri., 2/14: De-stress, Not Distress
Northwest Quad-D – RM 1921 from 11:00 am - 12:00 pm

Sat., 2/15: Anti-Valentine's Day
Union Rec Center from 7 - 9:30 pm

INTRAMURAL LEAGUE SPORTS
Register before 2/6. Captain Meetings 2/7.
2/16 - 4/20: 5v5 Indoor Soccer League - Open Competitive
2/17 - 4/21: 6v6 Volleyball League - Open Competitive
2/17 - 4/21: 5v5 Basketball League
2/18 - 4/24: 6v6 Volleyball League - Co-Rec
2/20 - 4/24: 5v5 Indoor Soccer League - Co-Rec

Tues., 2/18: Courageous Conversations - Seasonal Affective Disorder
UWM Student Union EG39 / First-Generation+ Resource Center from 2 - 3 pm

Thurs., 2/27: Outdoor Ice Skating with Outdoor Pursuits / $15
Red Arrow Park from 3 - 5:30 pm. Previous experience preferred.
Registration closes 1 day before the trip!

Fri., 2/28: Learn to Cross-Country Ski with Outdoor Pursuits / $25
From 1 - 6 pm. Transportation, equipment, trail pass and instruction included.
Registration closes 2 days before the trip!

CHECK OUT MORE EVENTS
UWM Events Calendar | Student Involvement Events | Panther Presence Events
Outdoor Pursuits Calendar | UREC Intramural Schedule | Milwaukee Athletics

MILWAUKEE FREE DAYS

Milwaukee Zoo - Saturdays
3/1 from 9:30 am - 4:30 pm

Milwaukee Public Museum - First Thursday of month
2/6, 3/6, 4/3, 5/1, 6/5, 7/3, 8/7
From 10 am to 5 pm. Reservations preferred to guarantee admission.

Milwaukee County Free Day: First Thursday of month
2/6, 3/6, 4/3, 5/1, 6/5, 7/3, 8/7
Villa Terrace Decorative Arts Museum from 10 am - 5 pm
Charles Allis Museum from 10 am - 5 pm

Milwaukee Art Museum: pay-what-you-wish
Every Thursday night from 4 - 8 pm

FitWell offers in-person, online, and hybrid 1-and 2-credit elective courses. Find a variety of activities to maintain wellness or fitness while earning credit. No additional undergrad tuition cost if total credits are 12-18 (Fall and Spring). In-person classes will follow UWM policies as well as location-specific policies. If you have questions or would like a copy of a syllabus from a previous class, email us or visit our Frequently Asked Questions.

1. Discover. Learn about all courses available. Read descriptions and find course locations.

2. Get Course Numbers. Visit Schedule of Classes and search "FITWELL". Find a Class and Time best for YOU!

3. Register in PAWS or Register in Stellic. Select "FitWell" under the subject. Search Course Title under keyword.