March brings daylight savings time (Sunday, March 9 ), the Spring Season officially begins (20 )… & here at Carillon Wellness Center, March brings new workout ideas & nutrition tips to help you stay healthy & motivated! Please see below for more details on special lectures & classes taking place this month, & thank you for choosing us to help you with your health & wellness goals.
Workout Tip: A common question is how often, how long & what type of workouts should I be doing. Unfortunately, there is not just one correct answer, rather the what, when & how much depends on your goals. In general, your exercise regimen should include cardio, strength & flexibility. Unless you are an athlete training for a specific sport, the reason we exercise is for health benefits: improves cardiorespiratory health & function; helps build & maintain bones, muscles & joints; enhances flexibility & posture; improves balance; helps you lose weight & keep it off; reduces risk of future medical complications (diabetes, heart disease, etc.). To promote & maintain health, all healthy adults need to engage in moderate‐intensity (exertion level of 6‐8 on a scale of 1‐10; should be able to talk but not sing) aerobic physical activity for a minimum of 30 min/day on 5 days/week. Or, vigorous‐intensity (intervals where fluctuate between low (4‐6) & high (8‐10) intensity levels) aerobic activity for a minimum of 20 min/day on 3 days/week. You can break‐up the days doing cardio some days & strength other days such as MWF Cardio & TTH Strength or combine Cardio & Strength into a circuit or group exercise class MWF. To get more workout ideas tailored to your specific goals, schedule limitations, etc. you can schedule an appointment with one of our certified personal trainers. ‐Cardiovascular Activity (3‐5 days): Jogging, Cycling, Elliptical, Stepmill, etc. You can do 30 min of one or for a better workout try 3 different options for 10 minutes each ‐Strength Training (2‐3 non‐consecutive days): Weights, Bodyweight exercises,
Workout Tip continued: Pilates, Yoga, Plyometrics (explosive) ‐Circuit Training (3 non‐consecutive days): Series of exercises performed with minimal rest time in between.
Nutrition Tip: Strawberries are at their peak & fresh from right here in Florida! Strawberries are an excellent source of minerals & vitamins that are important to boost the immune system. Some of the vitamins that people can get from this fruit are vitamin C, vitamin B2, vitamin B5, vitamin B6 & vitamin K. Aside from these, strawberry is also rich in manganese, dietary fiber as well as iodine. If you need potassium & folate, you can get these from eating strawberries. Next Nutrition 101 FREE Class: th Tuesday, March 18 5:30‐6:30pm: Supplements‐ how much should you really be taking & are they really working? Receive nutritional information from a Registered Dietician, the most qualified nutrition professional available. Learn practical information that will help you improve your personal wellness & nutritional status. Please see the front desk to sign‐up!
Personal Training Small Group Class Schedule: Hybrid Training, Calorie Killer Workout, Kettlebell, Kettlebell Conditioning, TRX & TRX+ With a class size of 3‐8 individuals, you will be provided expertise & supervision by your certified Personal Trainer while also experiencing the energy & motivation that comes with working with a group. $25 single session or 12‐pack for $240. Sessions can be used for any of the classes. The schedule is available on the Personal Training Flyer Board at the center & at www.stanthonys.com/wellnesscenter
Specialty Group Fitness Classes in March: Muay Thai Kickboxing w/Dave Mondays th st March 10 ‐31 6:30‐7:30pm Cost: $25 Members/$35 Guests. Muay Thai is also known as the “Art of 8 limbs” – utilizing punches, kicks, knees & elbow strikes. You will perform conditioning, techniques, drills, pad work, clinch work & more. LIGHT sparring with proper protective gear will be added (for those interested) once they are ready. Space is limited to 10 participants. Please sign‐up at the front desk or call (727) 502‐4444. FREE Screening Event: To celebrate Heart Month, the BayCare wellness buses are providing Healthy Heart Screenings which include Blood Pressure, Body Mass Index, A1C & Lipid Profile with Glucose. The bus will be here at the St. Anthony’s Outpatient Center on Saturday, March 8 8am‐2pm. Preregistration is required; please call (855)546‐6304. Upcoming Free Lectures: Yoga Basics, Wednesday, March 19, 5:30pm Presenter: Sara Dobbie, Licensed Massage Therapist & Yoga Instructor. Learn about the history of yoga, types, benefits & who can do yoga. Runners – Recognize & Treat Injuries Before it’s a Serious Problem, Wednesday, April 16, 5:30pm Presenters: 5:30pm – Bryan Thomas, licensed Massage Therapist & specializes in Sports Massage 6pm ‐Koco Eaton, MD, Orthopedic Surgeon. First 20 minutes learn about how the appropriate LMT can keep you in your active lifestyle. Then join Dr. Koco Eaton to learn how to prevent common running injuries including: stress fractures; hamstring strains; shin splints; plantar fasciitis; & Achilles tendonitis. To register for these free events please call (727) 953‐9127.
Manager: Penny Hays Penny.email@example.com Business Office Coordinator: Peggy Ezzo Peggy.firstname.lastname@example.org Group Fitness Coordinator: Courtney O’Loughlin Courtney.OLoughlin@baycare.org