Creative corner: Well & fit fun

Looking for more ways to get connected with wellness and fitness? These apps and resources offer a unique way to engage with new wellness habits!

General wellness resources for trainees

ACGME

Meditation

Fitness apps

WeWard: Get rewards and collect cards based on the steps you take
StepUp: Challenge friends and coworkers to see who gets the most movement in a week (our neuro intern group is called “Status Stepilepticus”)
Evidation: Take part in research, track your mood, sleep and more, plus, earn rewards

Games

Pokémon Go – Catch Pokémon, walk, enjoy nature and make new friends with this fun interactive game based on a childhood classic

Aromatherapy, PRN

Created by MacKenzie Smelley, MS, OMS II, and Amber Shirley, DO

A soothing, hands-on wellness activity for medical professionals. Bring some balance back to your busy work and holiday schedule with this quick, evidence‑based candle‑making break. Perfect for white‑coat weary moments, resident wellness days, pre‑round mindfulness or self‑care nights after clinic.

Clinical materials (aka candle supplies)

Small cooking pot/saucepan
Wax melting pot (i.e., medium sized glass or metal bowl, tall measuring cup or candle pourer)
2x 8‑oz heat‑safe jars (mason jars work great)
2 clothespins or mechanical pencils (for wick stabilization)
Optional: 2 small washcloths or small towels (prevents post‑procedure cracking)
Skewer or chopstick for stirring in fragrance or essential oil
4 cups of wax, either soy wax flakes or beeswax pellets
2 candle wicks with metal base
Up to 60 drops of essential oil or fragrance oils (for stronger smells, follow instructions on pack)
Optional: dried herbs (lavender, rose, rosemary, coffee beans)

Procedure (sterile technique not required)

Step 1: Set up the double boiler
Add water to the saucepan/pot, about ½ way full. Place your heat‑safe bowl, tall glass measuring cup or candle pourer in the water (sit on top of the water; don’t let it touch the pot bottom). This keeps the wax out of direct contact with the heat source and avoids burning the wax.

Step 2: Melt the wax
Add the soy flakes or beeswax pellets to the bowl and then turn heat to medium‑high. Bring the water in the pot/saucepan to a lively simmer. Simmer until fully liquefied (~15 min). Optional: use two waxes to get a different texture; beeswax pellets can slow burn time.

Step 3: Secure the Wick
Place the wicks in the candle jars on a towel (to protect your countertop) and dip the metal part of each candle wick into the melted wax. Stick the metal end to the bottom of each jar. Use a clothespin or mechanical pencil (placed horizontally) to rest the wick upright in the center of the jar.

Step 4: Pour & fragrance
Carefully pour the melted wax into each jar. Add essential oils (up to 60 total drops) and optional herbs. Stir gently. Prevent air bubbles by avoiding drafts as wax cools and comes into contact with the jar.

Step 5: Prevent cracks (optional)
Wrap jars lightly with small towels as they cool to decrease temperature fluctuations.

Step 6: Cure time
Let candles set for 30 minutes, but full cure for 24 hours for the highest “therapeutic effect.”

Preventing post-op complications

Candles technically need to “cure” for 24 hours before use. Let the candle rest before use, which allows the wax to fully harden. However, if you want to burn it right away, you are welcome to do so.

Troubleshooting

Wet spots: areas where wax pulls away from the glass. Not harmful; just melt a bit more wax and fill in the gaps.
Tunneling: wick burns downward, leaving wax unused on the sides. Causes: wick too small or not enough burn time. Make the candle diameter smaller or use a thicker wick.
Soot: ensure the candle has fully cured, trim the wick before burning, and ensure enough air circulation.
Wax residue after burning: when you burn the candles, burn long enough so the melted wax reaches the entire jar opening.

Adapted from Kristen Marr at livesimply.me.