The fitness floor at Crosby Wellness Center, the fitness facility inside CHWB, is home to more than 30 fitness machines designed to help you crush your workout for any exercise – leg, arm, back, chest, core, and more. While starting these machines may be intimidating, we encourage all Crosby members to step out of their comfort zone and try the state-of-the-art fitness equipment spanning across the fitness floor. The images below feature Jair, the Fitness Supervisor at Crosby Wellness Center!  

Here are four machines that you can use to help crush your workout.  

Abdominal/Crunch Machine 

When you first approach the abdominal machine, adjust the seat so your abdominal muscles line up with the circular piece on the side of the machine where your elbows lay on the pads. When your seat is in the perfect position, adjust the weight (exhibit A). Adding weight creates tension in the machine and increases the weight you’re crunching. Place your elbows on the cushions and have your hands grasp the handles (exhibit B), then crunch forward while engaging your core and keeping your back on the cushion (exhibit C).  

Breathing technique: Breath in when back at the starting position and exhale as you crunch.  

Tips: Keep the weight in tension. When you go back to the main starting position after you complete a crunch, don’t release the weight.   

Row Machine 

The rowing machine works your back and latissimus dorsi (lats) muscles. Before beginning the workout, adjust the seat (exhibit D) so it’s in a position where your chest aligns with the pad. Your feet can be placed on either the floor or small bars attached to the machine (exhibit E). Adjust the weight to your liking and place your hands on the handles. Keep your chest proud and out, and against the pad while you pull the handles back towards you and squeeze your shoulder blades together (exhibit F). 

Breathing technique: Breath out when you pull back and squeeze your shoulder blades together. Keeping the resistance in the handles, breath in when you return the handles to just before starting position.  

Tips: Keep your chest on the pad throughout the entirety of the exercise. Squeeze your shoulder blades together when you pull the handles back and keep your elbows close to your sides.  

Seated Leg Press 

After you step up to the seated leg press, adjust the seat so that your lower back and glutes remain touching the seat and cushion. If any part of your lower back or glutes is not touching the seat, adjust the lever so the chair moves up or down. Adjust the weight to your liking. Your feet can be placed in different locations depending on what muscles you’d like to work. To work your hamstrings, place your feet higher on the platform (exhibit G), and to work your quadriceps (quads), place your feet lower on the platform (exhibit H). Keeping heels flush and toes pointed forward, push through your heels so the seat starts to move upward. Extend your legs fully while keeping a slight bend to the knees (exhibit I). When continuing repetitions, do not fully release the weight back at the starting position – keep tension in the seat.  

Breathing technique: When you push your legs and the chair starts to move up, breathe out. When you bring your legs back to the starting position (keeping tension in the weight and not releasing it), breathe in. 

Tips: Keep your core engaged for extra stability and don’t lock your knees.  

Chest Press

When you sit in the seat, make sure that the handles line up with your chest. If your chest is not in line with the handles, stand up and adjust the seat height. This machine has three arm/handle settings. Number 1 is the farthest back and the most challenging setting, number 2 is the average setting, and number 3 is the farthest forward setting and the easiest (exhibit J). Keep your chest out and proud, hands on the handles, and looking forward (exhibit K), begin to push the handles forward.  

Breathing technique: Breathe out when you push the handles forward and breathe in when you come back to the starting position.  

Tips: Keep your elbows at a 45-degree angle to protect your shoulders and have the handles in line with your chest.  

Memberships at Crosby Wellness Center 

Crosby Wellness Center, the state-of-the-art fitness facility inside the Center for Health & Wellbeing, features the latest equipment, two indoor pools – a dedicated lap pool and a warmer pool for aquatics exercise and therapy, group fitness classes like Pilates and Zumba – plus a variety of modern amenities, including calming ceiling lights that simulate the night sky on Winter Solstice for a truly unique indoor swim experience. In addition to its many fitness offerings, the Crosby is certified by the Medical Fitness Association as a Medical Fitness Facility – the first MFA-certified facility in Central Florida. Learn more about the Crosby Wellness Center HERE. 

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Packing a gym bag doesn’t need to be a stressful experience. Whether you’re getting your sweat session in early before work, during your lunch hour, after work, or even late at night, we have the perfect guide to help athletes of all fitness levels pack a gym bag.  

What’s the importance of having a packed gym bag ready before your workout? When you pack a gym bag the night before, you’re more likely to stick with your fitness routine, because there’s no excuse not to go – your bag is packed with all your workout essentials. By packing a gym bag, you’re also setting a routine for yourself. All you have to do is grab it and go, it makes the routine easier. The first step to ensuring you have all your workout essentials with you is to pick out the perfect gym bag that aligns with your needs.  

Picking the Right Gym Bag 

When choosing the perfect gym bag, you first need to think about the style bag you like. A backpack, over-the-shoulder, hand-held – these are all examples of different bag types you can use as a gym bag. When you have your preferred style down, next think about what functions you want your gym bag to have.  Do you want one with an under-compartment for gym shoes? A headphone clip or pocket? A spot for a laptop or tablet?  Once you have your functions decided, then you can research the perfect bag for you. Our perfect gym bag is over-the-shoulder, with a shoe compartment, designated headphone spot, and a separate pocket for work clothes. Here are some examples of a gym bag that aligns with our needs. Now that you have your gym bag picked out, it’s time to pack it! 

Gym Necessities 

There are lots of different necessities to pack in a gym bag depending on when you’re working out, what exercise class or routine you’re doing that day, and what you plan to do after your workout. Here are our top ten essentials to always pack in your gym bag: 

1. Water Bottle – Staying hydrated during your workout is a must! Pack a Liquid IV or other electrolyte drink to ensure you’re staying hydrated.   

2. Gym Shoes – It’s essential to make sure you have the appropriate set of gym shoes that align with your workout. Running shoes are great for cardio exercises like the treadmill or performing sprints because they are designed with shock absorption and are meant to support forward movement. Training shoes are versatile and built to support a wide range of movements making these perfect for other types of exercises.  

3. Extra Clothes – It’s best to bring an extra set of clothes to change into after a workout. The type of clothing depends on your plans after the gym, but if you’re going for breakfast or heading back home, it can be uncomfortable to sit in sweaty gym clothes. If you’re heading to work after the gym – bring a set of work clothes. No matter your post-gym activities, it’s best to bring a change of clothes for your comfortability to continue your day.  

4. Headphones – Music can drastically impact your workout. Music stimulates the part of the brain that controls movement, so it helps your body complete exercises more efficiently. Create a workout playlist with your favorite hits to increase the productivity of your workout.  

5. Phone Charger – Always have an extra phone charger in your bag so you can stay connected throughout the day after using your phone for music during your workout.  

6. Dry Shampoo – If you’re planning to complete a workout before the workday, having dry shampoo on hand can be a lifesaver for getting ready for work at the gym. If you’re uncomfortable showering at the gym, using a dry shampoo is a must for perfecting your post-workout, workday fit.  

7. Toiletries – Pack an extra toothbrush, toothpaste, hairbrush, and a bag of hair ties if you have longer hair that needs to be pulled back during your workout.  

8. Post-workout Snack – Having a protein-packed post-workout snack helps in recovery for the muscles worked during an exercise.   

9. Workout Tracker – Using a Fitbit, apple watch, or another electronic fitness tracker is a great way to see your progress during your fitness journey.  

10. A Lock for a Locker at the Gym – Make sure to secure your bag in a locker at the gym.  

Ready to Go!

Now that your bag is packed to help you crush your workout, you’re ready for the gym! The Center for Health & Wellbeing is home to the Crosby Wellness Center, a state-of-the-art fitness facility featuring the latest equipment, two indoor pools – a dedicated lap pool and a warmer pool for aquatics exercise and therapy, and group fitness classes like Yoga and Cycling. CHWB hosts free, open-to-the-public (no membership required) Fitness-focused Community Education Programs designed to inspire and educate participants about how fitness is a pillar in overall wellbeing. Learn more about the Fitness offerings at the Center for Health & Wellbeing HERE. 

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1. Utilize equipment around the house when you can’t make it to the gym.  

While lifting and using the fitness equipment at your gym might be your go-to routine, sometimes your schedule doesn’t allow you to make it there during the summer.  Here are some great alternatives to using weights in the gym that you can do at home with easy household items! 

If you like to do deadlifts in the gym with a barbell, grab a towel and use it for a leg curl to activate your hamstrings. When doing a deadlift, your hamstrings and glute muscles are challenged, similar to the towel leg curl variation. To do this, first lay on your back and place your heels feet flexed on a towel placed on a hard floor. Next, use resistance to bring your heels (still on the towel) to your glutes to activate your hamstrings. Another great alternative for dumbbell weights is using a milk carton to get in a lift session.  

2. Add in different fitness activities during the summer months to make it more convenient. 

Use the summer months to teach your family the benefits of staying active and participating in a fitness routine. While the sun stays out longer, incorporate family walks after dinner or go to a playground nearby and play a game of soccer or baseball. This is also a great time to hit the pool and have a family lap swim competition.  

3. Make exercise a social event by joining or starting a fitness group. 

A great way to keep up with a fitness routine is doing it with others and making it a social event. Members in the fitness group can also act as accountability partners to ensure that everyone is participating and staying true to their fitness goals.  

4. Shorten your regular fitness routine by completing a HIIT workout.  

HIIT (High Intensity Interval Training) is a great way to still get in a workout if you only have a short window to do so. Whether it’s between picking up a little one from summer camp or before you get ready for a friend’s wedding, completing a higher-intensity workout in a shorter period is perfect for fitting exercise into a busy summer schedule. 

5. Utilize on-demand Technology, like MOVE for Crosby Wellness Center Members! 

There are multiple smartphone apps, on-demand classes, and other tech-focused fitness programs that help you keep a fitness routine while on the go. Crosby Wellness Center members can utilize MOVE, an on-demand fitness app with hundreds of programs that allows you to get in a workout while on the go. Now, members can also utilize VOLT, a virtual coaching program that’s perfect for members who enjoy having a personal trainer to help them achieve their fitness goals.    

Let the Center for Health & Wellbeing assist you in continuing your Fitness routine this summer and year-round. At the Center, we host multiple free and open-to-the-public Fitness-focused Community Education Programs the entire family can enjoy. Or visit our indoor Walking Track open year-round to the community (no membership required). 

Discover how CHWB can support your health and wellbeing by scheduling a tour of our state-of-the-art facility that includes the membership-based Crosby Wellness Center fitness facility, HERE. 

Community Education Programs are scheduled from August through June. 

The post Five Ways to Make This Your Summer of Fitness appeared first on Center for Health & Wellbeing.

Starting a fitness routine can be a challenging activity. Between finding the right gym, an exercise you enjoy, comfortable workout gear, and creating and maintaining this healthy habit – it’s not an easy task. It can take a while to see the results you’re working towards and ultimately be defeating. But everyone must start somewhere. Here at CHWB, we have the amenities and support staff, including our Crosby Wellness Center, designed to help you start a fitness routine that leads to a healthier lifestyle. If you’re looking to start a fitness routine, use this as your beginner’s guide:

Step 1: Set your Goals

Using a journal and writing down your fitness goals helps give you a place to start, it allows you to understand your wants and needs when it comes to fitness, and ultimately, holds yourself accountable throughout your journey. Whether you have a specific weight loss goal, want to build muscle, help maintain stress and anxiety – write it down in your fitness journal. Once you set your goals and objectives, then it’s time to find a gym and exercise you enjoy. 

Step 2: Find the Gym or Fitness Center for You

While looking for the right gym think about your goals and objectives. Do you want a facility with a pool? Personal trainers and dietary support staff? Or maybe just a large free-weight option, fitness machines, and equipment. It’s important to know what you’re looking for in a gym and how it aligns with your goals and budget. After you have a list of two to three gyms you are interested in joining, visit for a tour and ask for a guest pass. That way, you can work out in the gym before you move forward with a membership to see if its amenities are the right fit for you.

Step 3: Sign up for a Gym Membership 

After you tour the different gyms and test out the equipment, join the facility that is the perfect fit for you. Once you have your gym membership, start participating in group fitness classes. This is a great way to find a workout you enjoy. When you have your favorite classes, add those to your list and schedule your day around them. Forming a workout schedule that fits with your day-to-day activities helps you maintain your fitness routine.  

Step 4: Create your Fitness Schedule

Once you have your classes and workout routine you enjoy, schedule it into your day-to-day. If you have a 9 to 5, test to see if working out in the morning or evening works best for you. Are you an early riser? Night owl? Start there and schedule your workout session accordingly. If there are specific times that the group fitness classes are scheduled for, work them into your schedule during a lunch break, or pack a gym bag and participate while you’re on your way home from work or on your way to the office. 

Step 5: Follow Through

Now that you have a basic fitness routine down, the hardest part is to follow through. Stick to your plan and create a healthy habit that your future self will thank you for. The best way to follow through with your plan is to schedule your workout as part of your daily schedule, exercise with a buddy so you have an accountability partner, and find a routine you enjoy. You are more likely to continue your fitness journey if you enjoy the routine you set in place.    

Week-Long Fitness Planner

Below is a week-long, sample fitness schedule you can use to build your own!

Tips & Tricks

• 1 – Ask for help. While figuring out the best workout routine for you, ask a fitness specialist at the gym to show you how to use the machines, equipment, and best ways to use them for your goals.  
• 2 – Talk to your doctor. Before starting a fitness routine, talk to your doctor about existing health concerns that would limit your exercise and discuss your plan with them.  
• 3 – Don’t stop at just fitness. Learn more about how you can create healthy habits that will transform your lifestyle through other ways like nutrition, education programs, and classes. 
• 4 – Find a health and wellness community. Join a Facebook group where you can learn different workouts, recipes for healthy cooking, and even meet new fitness friends!  
• 5 – Prioritize you. Put your health and wellness at the forefront of everything you do.  

At the Center for Health & Wellbeing, we support your healthiest you by creating world-class, free, and open-to-the-public Community Education programs that support every dimension of your wellbeing. Participating in a fitness-focused program allows you to test out different activities that could be right for you. Discover how CHWB can support your health and wellbeing by scheduling a tour of our state-of-the-art facility that includes the membership-based Crosby Wellness Center fitness facility, HERE. 

The post A Beginner’s Guide to Starting a Fitness Routine appeared first on Center for Health & Wellbeing.

This new year, the Crosby Wellness Center at the Center for Health & Wellbeing is not offering you just another gym membership. When you start your membership with the Crosby Center, you join a community of support backed by fitness experts and medical oversight. The Crosby team’s goal is to help you reach your goals and discover your definition of a healthier lifestyle. 

The team at the Crosby Wellness Center wants to help you get there. Join today and take advantage of these January offers: 

BEST OFFER 

? January 1 – 10: $0 Enrollment and $100 in FitFunds  

SAVINGS THROUGHOUT THE MONTH 

? January 11 – 22: $0 Enrollment and $50 in FitFunds 
? January 23 – 31: $0 Enrollment 

How is my membership enhanced with FitFunds? 

All new members will receive $50 in BONUS FitFunds after your first 3 months of membership! FitFunds are earned during qualifying promotions and events throughout the year at the center and can be used toward eligible center programs and services. You can Redeem for personal training, Pilates Reformer, special programs and more! Learn more about FitFunds here. 

For additional information or to schedule a tour, please call (407) 644-3606 or complete a new member inquiry the form here. 

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Having a healthy brain is the first step to being happier, more productive, and more optimistic about life. Beside the occasional crossword puzzle, what activities can improve your decision making, help you solve problems, interact successfully with others and enjoy — or keep —an emotionally stable heart and mind? The answer could be found in cycling. 

In particular, cycling has been proven to help create a healthy brain, which ultimately supports your mental health. In this article, we share the top five brain health benefits you can reap from cycling: 

1. Cycling boosts your memory and reasoning. 

This is why you never forget how to ride a bike! Just as exercise does with your muscles, cycling increases blood flow to the brain, bringing in more oxygen and nutrients that can improve its performance. According to the U.S. National Library of Medicine at the National Institute of Health, cycling increases the production of proteins used for creating new brain cells by two or three times, boosting your cognitive memory. 

2. It affects your mood.

Use cycling to “zone out,” or as a form of meditation. One thing’s for sure: Cycling has been shown to significantly boost the neurotransmitters dopamine and serotonin. This means your happiness reaches an all-time high during or after your exercise. These neurotransmitters also play a key part in your body’s relaxation. At the end of the day, whether you’re relaxed or happy, you’re more likely to feel a strong urge to smile, laugh or socialize with others with increased levels of dopamine and serotonin.  

3. Cycling offers an avenue for making new friends, which positively impacts your neurotransmitters 

Joining a cycling group exercise class is a great opportunity for making new friends, which can improve your self-perception and sense of self-worth. According to VeryWellMind, your neurotransmitters like Oxytocin have a role to play in social recognition and bonding, which impacts your brain functionality. Group cycling offers a safe space to make new friends while also having fun. Pedal to the rhythm of a catchy tune during your class,. Or mingle with your peers before and after your program. 

4. It helps treat Parkinson’s disease.

Researchers found that the brain learns to use dopamine in a more efficient way when cycling that can also reduce Parkinson’s symptoms. The Crosby Wellness Center’s Pedaling for Parkinson’s program uses high cadence cycling (80 to 90 rpm) to forestall the progression of the disease, alleviate many symptoms and even reduce medication. Results vary due to the broad range of Parkinson’s symptoms, but it is clear that extended periods of forced exercise have positive effects. This class is led by a cycling instructor with Parkinson’s knowledge. Care partner participation is encouraged but not required.

5. Cycling slows your brain’s aging, which increases your chances of longevity 

Want to know the secret to living a longer life? According to Medical News Today, cycling helps your brain become more efficient by building neurons and growing the hippocampus, which increases your chances for a longer lifespan. Your brain is like a muscle — if you don’t use it, you lose it! 

Get Your Brain in Gear

By attending four cycling classes at the Crosby Wellness Center from August 1 to August 31, you have a chance to win a FREE Brain Boost smoothie from the Center for Health & Wellbeing’s (CHWB) café, Nourish Coffee Bar + Kitchen.  
 
For more information or to become a Crosby Wellness Center member, please visit the Member Services Desk inside CHWB or call (407) 644-3606.  

The post Biking for Brain Health: The Benefits of Cycling at the Crosby Wellness Center appeared first on Center for Health & Wellbeing.

1. Experience a Joint-Friendly Aerobic Activity.

The top benefit of joining an aquatic group exercise class is experiencing a joint-friendly aerobic activity. Aqua exercises can be performed for a longer period since there is less stress on joints and muscles. According to Eva Ruiz, Crosby Group Exercise Coordinator, the buoyancy factor of aquatic group exercise classes allows a person to engage in activities that may not be possible on land. In waist deep water, the body handles only 50 percent of its weight.

“The thing about our aqua classes at the Crosby Wellness Center is that exercises in our classes like Aqua Yoga take more coordination and stability than exercises you would on land,” Ruiz says. “You have the stability of the water holding you, but also the motion of the water can sway you.”

2. Become More Physically Fit.

Studies have continuously shown that swimming improves flexibility, muscle tone, muscular balance, endurance, and the body’s circulation. A consistent swimming regiment also helps the heart muscle to become stronger and aids in the ability to main your weight.

“One of the good things about taking an aquatics class or doing Aqua Yoga, our classes help members with their balance and coordination,” Ruiz says. “But we have aqua classes where you’re also getting more strength and cardio.”

3. Decrease your Risk of Illness, or Rehab from Injury and Illness.

If you’re recovering from an injury or illness, another benefit of joining an aquatics group exercise class is not only the buoyancy factor, but the warmth of a therapeutic pool like one that is found at the Crosby Wellness Center. The two provide a great environment for an exercise program focused on your rehab.

“Our water lap activity pool is heated, which is warm enough for people who have arthritis, muscle joint or stiffness, and people who have had accidents and done rehab at [AdventHealth] Sports Med & Rehab [at the Center for Health & Wellbeing],” Ruiz said. “So, you can do your physical therapy and then come here at Crosby and do aqua classes here to improve your strength and cardio. Our members do the same number of movements on land that they would do in our aqua classes.”

According to recent studies, water offers a 12 to 14 percent resistance factor compared to land-based exercises. This level of resistance prevents sudden body movements that could cause an additional injury. Exercising aerobically for two to three hours or more a week has been proven to lower the risk of chronic medical issues like diabetes and heart disease.

4. Build Relationships with Other Gym Members.

Group exercise classes in the water provide a great avenue for you to make friends with other gym members. “Our aquatic group exercise classes are the most popular classes we have, especially in the morning,” Ruiz says. “You just start building relationships because you let down your guard.”

5. Unwind and Have Fun!

Group exercise in the water can be an excellent way to reach your personal fitness goals, but it can also be fun! Aqua fitness classes can improve your mood, anxiety, and stress, which increases the brain’s ability to think more efficiently. Many aqua classes will play music or share thoughtful sentiments like poems to relax swimmers during class. “We’ll have 60s, 70’s, 80s music. We’ll put on a variety of music and pool noodles,” Ruiz says. “And it’s such a positive interaction.”

So, cool off this summer by splashing into an aquatics group exercise class!

Aquatic Exercise Classes and Lap Swimming at Crosby Wellness Center

Regardless of ability level and experience, people of all ages can swim laps or join an aquatic exercise class. It is important to include low-impact, aerobic exercise in your fitness routine. Lap swimming also provides a unique total-body cardiovascular workout. For more information on lap swimming or aquatic exercise classes, please contact the Crosby Wellness Center Member Services Desk at (407) 644-3606.

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So, as vaccinations increase, COVID-19 infection rates decrease and we’ve grown accustomed to and comfortable with the safety measures implemented, it’s time to find a workout buddy willing to hop on the treadmill beside yours. But where to look? Who to search for?

To mark June’s Healthy Homes and Communities Month at the Center for Health & Wellbeing (CHWB), our personal trainers at the Crosby Wellness Center, the state-of-the-art fitness facility inside CHWB, are sharing their recommendations on finding a workout partner you can count on, rain or shine:

Recruit from the gym.

This is a no-brainer. You’ve probably noticed others who typically workout around the same time of day as you do. If you see someone who is around the same fitness level as yourself, introduce yourself, offer to spot them, or ask if they would like to exercise together. 

Invite a coworker.

Instead of arranging to get a cup of coffee with a coworker, try inviting your colleague to join you for a workout. You already support each other’s work projects— why not support each other in healthy endeavors, too? The endorphins released during exercise are likely to make you and your coworker feel happy and more comfortable around each other – two feelings that are powerful to bring back to the office.

Involve your significant other.

Working out with that special someone is a safe way to practice vulnerability with each other. Tackling new physical challenges together can be hard, but the rewards of working together towards a better quality of life and health can extend beyond the gym. Also, if your significant other is on board with your health and fitness goals, you’ll be more likely to achieve them with your healthy habits better aligned.

Join your four-legged friend. 

Humans. Who needs ‘em? A dog is an excellent workout partner, especially for walks or runs that help you meet your weekly cardio goal. One study found that on average, dog walkers boosted their active time per week from 10 minutes to 80. Besides, who can say no to a sweet, fluffy face? 

Friends Who Train Together, Make Gains Together

Exercising with a friend or workout buddy can make you more willing to try new forms of exercise. It is always easier to try something new with the support of a friend. In trying something new, you might just discover something that you love.

Perhaps the best benefit of having a workout buddy is that it will make you more consistent. When your friend is counting on you, you are more likely to show up because we are inclined not to let our friends down. Your fit friend’s healthy habits are likely to rub off on you too. Research has shown that a partner’s influence can inspire us to reach higher levels of conditioning. And the effect is not small: researchers found that having a more-fit buddy could increase your workout time and intensity by as much as 200 percent.

Finding A Potential Workout Buddy at the Crosby Wellness Center

Ready to try something new? If you are interested in being matched up with another member at the Crosby Wellness Center and train with one of Crosby’s Certified Personal Trainers, this program is for you! For more information, visit the Member Services Desk at the Crosby Wellness Center inside the Center for Health & Wellbeing or contact us here.

Group exercise classes like those we offer at Crosby are also great avenues for meeting people. Take a step class or yoga class to find potential exercise friends.

The Crosby Wellness Center offers more than 50 group fitness classes designed to meet the needs of both fitness enthusiasts and those new to exercise classes. Each class is taught by a certified instructor trained to provide an excellent, motivating class that is sure to make you want to come back again. Participants can feel comfortable jumping right into any of our classes, including yoga, arthritis therapy, Pilates, aquatics exercise and more.

To view the new Group Exercise schedule, click here; to make a reservation, please use the CWC Member App or visit the Membership Services desk.

During our continued COVID-19 safety measures, class sizes are limited, and instructors may modify activities to always ensure at least six feet of social distancing.

Group Exercise class participants are required to provide their own mats and towels. If you do not have one, an exercise mat can be purchased at the Crosby Membership Services Desk.

The post Finding A Workout Buddy: Recommendations from the Crosby Wellness Center appeared first on Center for Health & Wellbeing.

• Relieves muscle tension
• Relieves stress on tendons
• Helps prepare muscle tissue for exercise
• May reduce joint pain
• May reduce the risk of injury

Depending on the type of stretching you do, you can gain access to the above listed benefits. Generally there are three types of stretching: ballistic, dynamic, and static. They all serve a purpose and can aid a warmup. In honor of Physical and Mental Fitness Month at the Center for Health & Wellbeing, we’re diving into types of stretching you can do at home or at your local gym to keep you on your best health yet.

Types of stretching

Ballistic stretching is the very rapid lengthening and shortening of a muscle. This style of stretching uses the momentum of your body to force the muscle beyond its normal range of warmup. In my opinion, regardless if it’s being used as a warmup or not, ballistic stretching should never be done. This type of stretching puts a lot of stress on the muscle very quickly and is dangerous because it can lead to tears. Reaching down and touching your toes and standing up repeatedly, very quickly, would be a ballistic stretch.

Dynamic stretching are controlled movements that allow the muscles to warmup by releasing and contracting them. It can be thought of as active stretching. It is traditionally done in a slow to moderate pace. This type of stretching is best used as a warmup just before a workout. They prepare the body by mimicking similar movements that will be done during your workout and safely heat up the muscle tissue to prepare for loading. Walking and jogging can be dynamic stretching as well as neck and shoulder rolls.

Static stretching is lengthening a muscle to its end range of motion and holding that position. This is the type of stretching many people think of when stretching is mentioned. I personally wouldn’t use static stretching as a warmup for the most part as it will reduce the output of the muscle. Static stretching is most useful after a workout or at home when no exercise is being done at the moment. This will help the tissue from being too tight and help you achieve your ideal range of motion. A simple standing quadriceps (front of thigh) or hamstring (back of thigh) stretch are classic examples of static stretching.

How do I warmup before a workout?

Before you work out you must warmup the muscle tissues and begin working your joints through their range of motion. A good way to do this is by:

1. Starting with a light or brisk walk.

2. Doing dynamic stretching.

3. Working on balance which can be done by practicing single leg standing.

4. Completing body weight movements like squats and jumping jacks.

These four done in order can certainly prepare you for your workout. This warmup should last between 10 to 15 minutes and include nearly all body parts.

Guided options

The Crosby Wellness Center offers several options to guide you when it comes to stretching. Group stretch and yoga classes are offered with varying difficulties. Slow deep stretch, Gentle Yoga, and Chair Yoga are beginner classes for those who are just starting or who prefer staying on the lighter side of stretching. Pilates, Piyo, and Intermediate Tai Chi, can be for those who are looking for challenge or are more experienced.

Crosby also offers safe and socially distanced personal training. Stretching techniques and warmup routines can be customized and specifically tailored to you with a personal trainer. Each of our trainers have degrees and certifications and are knowledgeable on the capacities of muscles and joints and how to properly stretch. To learn more about personal training you can speak with a membership associate on the first floor desk or a personal trainer on the second floor desk.

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Your gut is lined with more than 100 million neurons meaning that stress can affect your digestive health along with your mental health. Stress can cause ongoing digestive problems, such as constipation or (at the other end of the scale) diarrhea.

Try these foods during stressful times in your life to combat stress.

Soothing Drinks

Take a calming, warm drink, such as a cup of tea, for a soothing effect. Certain herbs have been shown to have a relaxing effect on their own. One study published in March 2013 in the Journal of Psychopharmacology suggests chamomile may reduce anxiety by helping rewire the body’s stress response, and increasing production of the feel-good hormones serotonin and dopamine.

Dark Chocolate

Chocolate feels like such an indulgence and can treat stress in two ways. It can be a real treat to simply savor a piece of it, and that feeling alone can help reduce stress. It is is also rich in antioxidants, can also lower levels of stress hormones in the body. Keep serving size in mind with dark chocolate, as the calories can add up quickly. Stick to a 1-oz serving or less of at least 60 percent cacao dark chocolate daily.

Whole-Grain Carbohydrates

The right carbs can increase levels of serotonin, a chemical in the body that helps boost mood and reduce stress. More serotonin means more concentration and a more productive workday. Complex carbs, digest more slowly and keep blood sugar levels more even. Complex carbs include sweet potatoes and whole grains (such as whole-grain bread, quinoa, brown rice, and steel-cut or old-fashioned oats).

Bananas

The potassium-rich fruit contains the mood-boosting chemical dopamine, along with magnesium, levels of which plummet during stressful times. Bananas are furthermore a rich source of certain B vitamins, such as vitamin B6, which helps the nervous system run correctly, and can decrease stress and fatigue.

Water

Even mild dehydration can increase cortisol levels, which contributes to increased stress. The average woman needs about 2.7 liters of water per day, while the average man needs about 3.7. (About 80 percent of that hydration should come from beverages, whereas the remaining 20 percent can come from food.)

Avocados

Avocados are packed with healthy monounsaturated fats, vitamin C, vitamin B6, potassium, and fiber, making for a perfect stress-fighting snack. The healthy fat and fiber in avocados can help contribute to satiety, discouraging you from unhealthy snacking when you’re stressed.

Leafy Greens

Leafy-green vegetables, such as spinach and kale, as well as other raw fruits are a rich source of magnesium–regulating cortisol and blood pressure levels. Plus, green leafy veggies contain folate, which plays a key role in the production of the feel-good chemical dopamine.

Stress-Fighting Pantry Staples:

Olive oil
Whole grains (brown rice, whole-grain pasta, quinoa, barley, farro, etc.)
Oats (old-fashioned or steel-cut)
Dark chocolate (60% cacao or greater)
Unsalted nuts (especially almonds, walnuts, cashews, and pistachios)
Seeds (pumpkin seeds, sunflower seeds, flaxseed, chia seeds, etc.)
Decaf tea (especially black, green, and chamomile)

The post Foods to Eat When Stressed appeared first on Center for Health & Wellbeing.

Did you know that research has found that working out in a group significantly improves quality of life? Take full advantage of your Crosby Wellness Center membership by trying a group exercise class! Additionally, pairing a group along with your independent training will add variety to your workout routine. Providing you with a fulfilling gym experience. Here are four reasons you should give group exercise a try:

Motivation to Reach Your Goals

Working out with a group will naturally inspire you to keep moving. Scheduled classes can encourage consistency to come to the gym each week. Go one step further and find an accountability buddy, a friend or family member you can support and who can support you, in turn.

Positive Perspective on Exercise

The positivity of your instructor and group members can create a fun and social atmosphere that makes your workout more enjoyable. Moreover, at the center enjoy laughing, sweating and socializing in a group.

An Option for Every Fitness Level

Furthermore, if you’re interested in HIIT, Pilates, cycling, boot camp, aquatic classes or yoga. Classes are available for your needs and your fitness level at Crosby Wellness Center. At the Center, you have the opportunity to choose a class you love and stick to it. Alternatively, try as many classes as you like. Either way, you’re being active and working toward your fitness goals.

Expert Instructors for Supervised Guidance

Group exercise provides specific exercises you can follow that are safe and effective. This eliminates trying to create a workout on your own. Plus, get your questions answered regarding form and technique. Even better yet, our Crosby instructors are welcoming, engaging and love forming personal relationships with their regular members, giving our gym even more of a ‘home’ feeling.

To find out more about the Crosby Wellness Center’s offerings and membership options, click here.

The post Four Reasons to Try a Group Exercise Class at Crosby appeared first on Center for Health & Wellbeing.

Matt started his career as a personal trainer and advanced into a variety of roles within the industry, such as Assistant Club Manager, Membership Sales Representative, Member Relations Manager and Center Director. Most recently, Matt and his team at Mercy HealthPlex won the 2020 MFA Program Innovation of the Year Award for a medically integrated diabetes program created with Mercy Health physicians.   

Matt graduated with a B.S. in Sports Management from Eastern Kentucky University in 2007 and holds seven Nationally Accredited Certifications in the fitness industry. He is also a successful entrepreneur, business owner, consultant and spokesperson in the health and wellness industry.    

Matt has a passion for serving others, leading people and being involved in the local community and local church. He will be moving to Florida with his wife and two young daughters. Matt’s wife, Anne, is currently a weight loss Nurse Practitioner with Mercy Health and shares with Matt the passion of helping others achieve their optimal level of health and wellbeing. In his free time, Matt enjoys camping with his family, playing sports, hiking, biking and getting lost in a good book or documentary.  

The Crosby Wellness Center will be hosting Meet the Director events on: 

• Wednesday, March 24, from 5 – 7 PM with iced tea and snacks 
• Thursday, March 25, from 9 – 11 AM with coffee and snacks 

The Crosby Wellness Center at the Center for Health & Wellbeing invites you to stop by and introduce yourself to its dynamic new leader and looks forward to seeing you there! Please note these Meet the Director events are for Crosby Wellness Center members only. 

UPDATE

We’d like to thank all of our Crosby members for a safe, socially distance CWC ‘Meet the Director’ event, and we enjoyed seeing you. 

The post Crosby Wellness Center Announces New Center Director appeared first on Center for Health & Wellbeing.