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January 2018 www.HealthPlexOnline.com swim lessons Registration for February swim lessons is open. Classes are available to full-time HealthPlex members and their children. Fees are $50 for the first child, $40 per additional child. See a lifeguard for a complete list of classes being offered. According to the American Heart Association, about 85 million Americans (one out of every three adults over age 20) have high blood pressure. Of those, one out of six don’t even know it. Your blood pressure deserves your attention. Uncontrolled hypertension can be fatal. Here are some simple steps that will help you take control of your health. play center hours Mon. – Thurs., 8 a.m. – 8 p.m. Friday, 8 a.m. – 7 p.m. Saturday, 8:45 a.m. – 1 p.m. Sunday, noon – 4 p.m. healthplex hours Mon. – Thurs., 5 a.m. – 10 p.m. Friday, 5 a.m. – 9 p.m. Saturday, 7 a.m. – 7 p.m. Sunday, 11 a.m. – 6 p.m. ( 910 ) 615-plex ( 7539 ) Health Tips for 2018 Use these four tips to improve your health in 2018. These suggestions are simple, realistic, effective and easy for everyone to follow. 1. Make Sleep a Priority. Getting 7-9 hours of sleep at night helps you stay focused and more productive the following day. 2. Eat Breakfast. A healthy breakfast improves focus and concentration, as well as aids in maintaining a healthy weight. 3. Include More Variety. Eat a variety of colored fruits and vegetables to maintain health and prevent chronic diseases. 4. Eat Smaller Portions. Reducing the size of your portions by 25 percent can slash up to 250 calories per day and help you lose one-half pound per week. Stay full during the day by eating healthy. Coming next month… RPM – A journey of hill climbs, sprints and flat riding. Get ready for an exhilarating cycling workout that will build up your sense of personal achievement. It’s a journey, not a race! take control Get ready for intense, motivating workouts that will give you the fitness results you’re looking for (i.e., weight loss, muscular strength, stamina/energy). Small Group Training consists of intense, high-energy workouts that utilize a variety of fitness equipment. SGT workouts are led by fitness staff who inspire participants in groups of four to six people, all working towards personal fitness goals. Small Group Training is offered monthly (two workouts per week) for only $35. HealthPlex members can sign up for one of the following SGT sessions at the front desk: Mondays & Wednesdays 9-10 a.m. and 7-8 p.m. Tuesdays & Thursdays 8-9 a.m. and 6-7 p.m. Nutrition Education Events All classes are FREE and take place in Classroom C. For questions, contact Hannah Kovarik, RD, at 615-6778 or [email protected]. Carb Counting and Diabetes Thursday, January 11 11 a.m. and 5 p.m. Heart Healthy Pasta (cooking class) Friday, January 12 11a.m. Macronutrients: What they are, Where they come from and Why we need them. Thursday, January 18 5 p.m. iRest Meditation We will be offering a new pilates class on Mondays and Wednesdays at 9 a.m. in Classroom A. Know your numbers : Maintaining a blood pressure that is below 140/90 mm Hg is important (120/80 mm Hg or below is ideal). Work with professionals : Ask your healthcare provider for a specific plan as to what you should do to lower your blood pressure. Seek out other professionals, such as a dietitian or exercise physiologist, in addition to your doctor. Make lifestyle changes : Maintain a healthy weight by eating healthier and exercising regularly (30 minutes or more, most days a week). Take your blood pressure medication : Discontinuing taking your meds without consulting with your doctor may contribute to other medical problems, such as heart attack or stroke. Check your blood pressure regularly : Use a public blood pressure machine or ask an exercise physiologist or nurse to check it for you. Keep a record of your readings. Avoid all tobacco products : Not only does smoking or chewing tobacco immediately raise your blood pressure, but the chemicals in tobacco can damage the lining of your artery walls. Lower your stress levels : Find healthy ways to de-stress every day. Say no to extra tasks, release negative thoughts, maintain good relationships and be optimistic. Cut back on caffeine : For people who are caffeine-sensitive, caffeinated beverages may raise their blood pressure. Get support : Supportive family and friends can help improve your health by encouraging you to work out, accompanying you to doctors’ appointments, etc. Sleep well : Not getting enough good sleep can negatively affect your blood pressure. Try setting up a regular sleep schedule where you can get 7-8 hours of sleep every night. The HealthPlex will be open from 8 a.m. to 10 p.m. on Monday, January 1. from the HealthPlex! Happy New Year During January, family members and friends can join the HealthPlex for only $10! Sign up by January 31 and save up to $65. 2018 membership special tis holiday season there’s something for everyone! • • • • • new class alert! Small Group Training (SGT) Follow the path to health, healing and awakening. Relax in a comfortable position while a trained iRest instructor guides you through a mindful meditation experience. Tap into a place that is calm – even when life is not. Experience true health, resiliency and well-being. Exploring the practice of iRest will help you cope with the everyday stresses of life, as well as serious trauma or pain. This evidence-based meditation practice leads to enhanced psychological, physical and spiritual well-being. It teaches you to welcome life as it is happening and respond positively to challenging situations. Tuesdays at 8:30 a.m. in Classroom A and 6 p.m. in the Multipurpose Room Blood Pressure of your
