Community Health and Wellness Guide Winter 2016

Community Health and Wellness GuideWinter 2016

2 spectrumhealth.org/gerber

Letter From the President

Staying healthy and well in the winter offers unique opportunities to enjoy the outdoors. Newaygo County has an abundance of options to help you stay well this winter: hiking on beautiful trails, cross-country skiing, sledding, snow-shoeing and ice-skating, to name a few.

While being active is a part of staying healthy, screenings for early disease are also important—they can keep you informed of your health. Here at Gerber Memorial, you can get free blood pressure and cardiac screenings; plus, we have invested in the health of our community through new technologies, such as our 3-D mammography and low-dose computed tomography (CT).

We now have a telemedicine program called MedNow available for certain specialty services; this means you can stay right here in Newaygo County while receiving the services of Spectrum Health specialists in Grand Rapids. We will continue to work on growing the number of specialists you can see through this new type of visit. Initial patient reports are very positive. Patients reported excellent experiences plus reduced travel time and time away from work and families.

Thank you for the continuing support of Gerber Memorial.

In This Issue

What’s New?

5 Tips for Reducing Screen Time page 3

Reducing Screen Time

My Access. My Life. MyHealth. page 8

Access

Tamarac – Here for Your Health pages 4-5

Health

The Shadow of Cancer page 6

Rehabilitation

Randy Stasik, PresidentSpectrum Health Gerber Memorial

Healthy Minds, Healthy Bodies Presented by the Spectrum Health Gerber Memorial Community Health TeamJoin us on the second Thursday of every month from 6 p.m. to 7:30 p.m. at Tamarac as we discuss ways to keep your mind and body healthy. Food and refreshments are included. This is a free event, and the community is welcome. To register, call 231.924.3073. Space is limited.

Jan. 14, 2016 The Eight Dimensions of Wellness

Feb. 11, 2016 Living With Heart Disease

March 10, 2016 Mediterranean Diet

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5 Tips for Reducing Screen Time Winter means more time indoors and in front of the television and computer. It starts with a simple question. By Lucie Smith, spectrumhealthbeat.org

What is screen time?Q:

A: Sedentary or inactive time spent in front of a smartphone, computer, tablet, video game, etc.

As fall transitions to winter, it becomes dark outside earlier, it becomes chillier and families begin to stay inside. It is important, however, to manage screen time so you and your children can get the recommended amounts of physical activity and exercise each day. How can you do it? Here are some quick tips:

1 Know the recommendations. Less than two hours per day of all media/screens. Talk about this with your family.

2 Set screen time limits. More importantly, enforce these limits. Talk to your family about the importance of these limits. Use a timer to help children know when their time is up. Most importantly, have alternative activities ready to go so that you and your children aren’t just sitting around!

3 Remove all screens and media from the bedroom. These are a distraction for children and adolescents, and although it may be tough at first, they Will sleep (eventually) without a screen. Try not to get them started with this habit; if you do, slowly push back the amount of screen time allowed before bed, with a goal to remove screens altogether from the bedroom.

4 Make screen time active. Do exercises such as jumping jacks, lunges or squats during commercial breaks. Challenge each other to get up and move around during TV shows. Place treadmills or exercise equipment in front of screens so you can do both!

5 Encourage each other. Parents should hold their children accountable, but they also need to be involved. Provide structured activities for your children in place of screen time. Don’t expect them to do other things while you sit on the couch! Get moving together and work together!

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Tamarac – Here for Your Health Tamarac employees believe fitness is just one of the factors contributing to a healthier you. They will help you improve your health while empowering and educating you in your journey. Looking for a place to work out? Want to relax in the spa? Attend a fitness class, swim, gain knowledge on health topics or just meet new people while enjoying food at the cafe. Tamarac has it all.

Month-to-Month Membership• No annual or long-term contracts

• Free group fitness and health education classes

• Discounted personal training and wellness coaching

• Full-service locker rooms with towel service, steam rooms, saunas

• The Tree House child watch

• Full-service medical spa including laser treatment, skincare, massage therapy

• Discounts for businesses, veterans, family members

• Free Wi-Fi throughout, and at the cafe

Premium Membership For $15 per month,* enjoy a premium benefit customized for your needs. Choose from five premium options:

• Family child watch visits for two children daily

• Two 30-minute swim lessons monthly

• Six smoothies or lattes from the cafe every month

• One 30-minute massage or facial per month

• Two 30-minute personal training sessions every month


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Medically Supervised Weight Loss OPTIFAST® is not just another diet plan— it’s a comprehensive weight management program to help you lose weight and keep it off. OPTIFAST includes medical supervision from a board-certified physician, access to a variety of meal replacement products, comprehensive lifestyle education, regular consulting with a weight loss coach and ongoing personal support.

Personal Training Our nationally certified personal trainers are available to help increase strength and flexibility. Choose packages that fit your schedule, including 30- or 60-minute sessions.

Health Coaching At Tamarac, your health is the focus. Wellness coaches can provide the motivation and tools you need to achieve your wellness goals and make wellness choices that fit within your lifestyle.

Group Fitness Jump into one of many group fitness classes. Certified and experienced fitness instructors teach Zumba®, Spinning®, aquatic fitness, yoga, boot camp and more every week.

Free Monthly SeminarsImprove your knowledge about total health and well-being by attending any of our monthly Healthy Minds, Healthy Bodies seminars. Each seminar will focus on providing you with information on one of the eight aspects of wellness: emotional, environmental, financial, intellectual, occupational, physical, social and spiritual. Seminars are held the first Thursday of each month. Food and refreshments are provided. For details, visit us online at tamaracwellness.org.

The Skincare Center & Spa at Tamarac At The Skincare Center & Spa at Tamarac, specially trained clinicians offer advanced aesthetic treatments and body renewal services. They focus on education so you can make the best decision about your skincare needs. The Spa’s expertise is in treating fine lines and wrinkles, sun damage, acne and acne scars, rosacea, crow’s-feet, facial veins and more.

Life PerformanceNo matter what your activity level, completing a life performance assessment can enhance your well-being. Your assessment will be conducted by doctors of physical therapy with 3-D Movement Analysis Performance System (MAPS), which assesses strength, stability, mobility and dynamic balance. In addition, you have the option of having a certified personal trainer collaborate with doctors of physical therapy to develop individualized exercise prescriptions for a sports-performance and injury-prevention program.

Tamarac – Here for Your Health

*12-month obligation applies for premium membership options. Separate terms, conditions and limits for premium membership options apply. Details outlined in the Tamarac Rules and Regulations handbook in each department.

6 spectrumhealth.org/gerber6 spectrumhealth.org/gerber

Susan LaVigne was diagnosed with stage 4 breast cancer and given a poor prognosis. She decided to undergo chemotherapy, which was very successful.

The side effects of Susan’s cancer treatments caused changes in the way she moved and left her with back pain, poor muscle control and unsteady balance. With a couple of bucket list trips planned for the upcoming summer, Susan began working with Gerber Memorial physical therapists, through the new STAR Program (see sidebar), to begin correcting her nagging problems.

“An advantage of the program,” Susan says, “was being able to discern the difference between muscle pain and the bone pain from cancer. It made recognizing what was the bone pain in a more rational way, and I didn’t feel so guilty when I had days I just couldn’t push for that extra mile.”

She noted that when she was aware of muscle aches, she knew a few relaxing exercises would make all the difference.

Working with Beth VanTreese, PT, DPT, Amie Delantar, PT, DPT, Cert. MDT and Jeanne Weiden, PTA, at Tamarac, The Center for Health and Well-Being, she significantly increased her stamina, moving from a half-mile walk to “cruising” for four miles. Her balance was terrible before starting the program, and now she can stand on either foot for more than 30 seconds without crashing!

Susan states, in a letter to her oncologist. “The STAR Program was valuable in reestablishing my confidence of movement and helping to manage my pain. I highly recommend it to all long-term cancer survivors.”

And that bucket list? Last summer (2015) she hiked Yellowstone Park for a week, at a clip of six to nine miles a day! Now she’s on to the next experience on the list.

The Shadow of Cancer“The shadow of cancer changed not only how I, as a cancer survivor, live my life, but also affected my freedom and range of movement.”

The Survivor Training and Rehabilitation (STAR) Program® has been created to help cancer survivors function at the highest levels possible. Our goal is to minimize side effects and encourage cancer survivors to have the best quality of life possible. STAR provides patients with coordinated cancer rehabilitation supported by STAR-certified clinicians and the patient’s physician.

For appointments or more information, go to spectrumhealth.org/cancer or call 231.924.3195.

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Spectrum Health RehabilitationOne System. Multiple Locations. More Specialties.

Our rehabilitation team has the expertise to treat a wide range of injuries and complex conditions. As part of Spectrum Health, we provide the full continuum of care and coordinate services to ensure a seamless, uninterrupted experience.

18 Therapeutic Specialties

60Service Locations

500+Team Members

66,733+Patients Served1

150Hosted Students and Volunteers

40 Gyms

17 Types of Specialized Equipment

432,391 Therapy Visits3

For All AgesPatient Age4

0-1819-3031-50 51-7071-90+

Amputation ProgramAquatic TherapyBalance CenterBrain Injury ProgramHand TherapyJoint Success ProgramLaryngectomy TherapyLymphedema ProgramMusic Therapy

Neuro RehabilitationOccupational TherapyPediatric RehabilitationPelvic RehabilitationPhysical TherapyRecreational TherapySpeech & Language PathologySpine TherapyStroke Program

To learn more, visit spectrumhealth.org/rehab

2. Reflects rehab & nursing centers, adult foster care and Center for Acute Rehabilitation.1. Reflects hospitals, outpatient and Center for Acute Rehabilitation.

3. Reflects hospitals, outpatient and home care.4. Reflects outpatient only.5. Commission on Accreditation of Rehabilitation Facilities (CARF) is an international accrediting body.

FY16.60.7 © Spectrum Health 12.2015

CARF-accredited programs with specialties in brain injury, stroke and amputation5

Higher Level of Standards

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14%

10%

26%

36%

14%

84,168Therapy Hours2

212 S Sullivan AvenueFremont, MI 49412 Nonprofit Org.

U.S. Postage PaidFremont, MI

Permit No. 18

My Access. My Life. MyHealth.

Take control of your health information with MyHealth—a tool that makes it easy to manage and track your health information using a secure online account. MyHealth provides access to your Spectrum Health-related health information and lets you:• View test results• Renew prescriptions• Request appointments• Message your provider• Manage a loved one’s medical information• View health videos• Access and pay medical bills• Export information to others

Activate your account today at myhealth.spectrumhealth.org. It’s easy.

Customer SupportEmail: [email protected]: 877.308.5083

Messaging, appointment, prescription and billing features not available for all providers.

Mark Your Calendars!Heart-beating, feet-tapping, finger-snapping, song-singing, fun-loving, laughter-filled day to kick up your health.

Saturday, February 27, 201610 a.m. to 1 p.m.A free event at Newaygo Middle School.

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We are pleased to offer programs, classes and events at Tamarac to everyone. Tamarac members and nonmembers are welcome. Tamarac is located at 1401 W Main Street in Fremont.

Community Classes and EventsCommunity Education and Screenings

Healthy Minds, Healthy Bodies Presented by the Spectrum Health Gerber Memorial Community Health TeamJoin us, the second Thursday of every month, as we discuss ways to keep your mind and body healthy.Date Time Program

January 14, 2016 6 p.m. to The Eight Dimensions 7:30 p.m. of Wellness

February 11, 2016 6 p.m. to Living with 7:30 p.m. Heart Disease

March 10, 2016 6 p.m. to Mediterranean Diet 7:30 p.m.

Fee: Free; includes food and refreshments. Community welcome.Location: TamaracRegister by going to tamaracwellness.org or by calling 231.924.3073. Space is limited.

Free Vascular ScreeningsSpectrum Health is offering free vascular screenings, close to home, for high-risk patients! To qualify for a free vascular screening, you must have at least two of the following:• Diabetes• Age 60 or older• Hypertension/high blood pressure• History of smoking• High cholesterol• Family history of abdominal aortic aneurysm• Family history of hardening of the arteries before age 60

To schedule at Gerber Memorial Hospital, call 877.495.2626, option 4.Day Date TimeWednesday January 6, 2016 By appointment Wednesday February 3, 2016 By appointmentWednesday March 2, 2016 By appointment

Life PerformanceNo matter what your activity, completing an assessment can enhance your season.

Life Performance Assessment—$75• Assessment conducted by doctors of physical therapy with

3-D Movement Analysis Performance System (MAPS)• 3-D MAPS is an assessment for strength, stability, mobility

and dynamic balance• Printout is complete with assessment results, assessment

score and takeaway exercises

Additional Life Performance support is available. Certified personal trainers will collaborate with doctors of physical therapy to develop an individualized exercise prescription for a sports-performance and injury-prevention program.• Six 45-minute personal training sessions conducted by

certified personal trainers—$170• Individual personal training sessions at Tamarac (only with

Sport Performance Assessment purchase)—$30 each

Life Performance Reassessment (conducted by doctors of physical therapy)—$25

Evening and Saturday appointments are available.To register, call 231.924.3262.Location: Tamarac

Cardiopulmonary Resuscitation (CPR)Heart Saver classes are open to the public and taught by our certified CPR instructors. Registration is required, and space is limited. Call 231.924.1192.Day Date TimeTuesday January 12, 2016 8:15 a.m. to noonTuesday February 9, 2016 8:15 a.m. to noonTuesday March 8, 2016 8:15 a.m. to noon

Fee: Free. Community welcome.Location: Tamarac

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Stroke Support GroupListen to an iHope—National Stroke Association series of webinars and question-and-answer sessions led by health care professionals on stroke recovery issues. Call 231.924.3073.Day Date TimeThursday January 7, 2016 3:30 p.m. to 5 p.m.Thursday February 4, 2016 3:30 p.m. to 5 p.m.Thursday March 3, 2016 3:30 p.m. to 5 p.m.

Fee: Free. Community welcome.Location: Tamarac

Parkinson’s Support GroupSessions include a National Parkinson’s Foundation series of webinars and question-and-answer sessions led by health care professionals on Parkinson’s disease and related issues. Call 231.924.3073.Day Date TimeThursday January 21, 2016 3:30 p.m. to 5 p.m.Thursday February 18, 2016 3:30 p.m. to 5 p.m.Thursday March 17, 2016 3:30 p.m. to 5 p.m.Fee: Free. Community welcome.Location: Tamarac

TEAM (Together Everyone Achieves More) Weight Management Support GroupJoin others in your weight loss or weight management journey for an encouraging time of group coaching and support, weekly weight-tracking and more.Call 231.924.3073.Day Time LocationTuesdays 5:30 p.m. TamaracThursdays 11 a.m. Tamarac

OPTIFAST® Weight Management ProgramInformational meeting. Call 231.924.3073.Day Date TimeTuesday January 26, 2016 5:30 p.m.

Body Composition AnalysisThis analysis includes a number of measurements that provide an in-depth look at your body composition. You and your health provider can use this analysis to assess your current health and develop a fitness and nutrition program that will maximize it. By appointment only. Registration required, space is limited. Call 231.924.3073.

Fee: Tamarac members $10; nonmembers $15. Location: Tamarac

Blood Pressure Screening ClinicsGet your blood pressure checked often. Call 231.924.2810.Day Date TimeWednesday January 13, 2016 8 a.m. to noonWednesday February 10, 2016 8 a.m. to noonWednesday March 9, 2016 8 a.m. to noon

Fee: Free. Public welcome.Location: Gerber Memorial Radiology Department

MyLife Care PlanningJoin the Spectrum Health Gerber Memorial Community Health Team for an informational session on advance care planning. For more information or to register, call 231.924.3073. Space is limited.Location Date TimeHesperia January 20 6 p.m. to 7 p.m. Community LibraryFremont Area February 23 6 p.m. to 7 p.m. District Library

Fee: Free; includes food and refreshments.

Alzheimer’s SupportKnow the 10 Signs: Early Detection MattersJoin the Alzheimer’s Association for a workshop on the difference between aging and Alzheimer’s disease, the benefits of early detection and discussion on caring for yourself or a loved one with Alzheimer’s. Day Date TimeTuesday February 9 1 p.m. to 2:30 p.m.

Fee: Free. Community Welcome.

Location: Tamarac

Answers to Alzheimer’sDo you have questions related to memory loss and providing care for a person with Alzheimer’s disease? Meet one-on-one with an Alzheimer’s Association Community Outreach Coordinator to discuss your concerns, create a care plan and find resources in your community. Walk-ins welcome. To ensure your spot please call 231.924.6185 to reserve your appointment.Day Date TimeWednesday February 24 9 a.m. to NoonWednesday March 23 9 a.m. to Noon

Fee: Free. Community welcome.

Location: Tamarac

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EventsCommunity RacesKeep moving with these great races throughout West Michigan.Event Day DateFremont Frostbite Saturday January 30, 2016Groundhog Marathon Saturday February 6, 2016 and Half MarathonIrish Jig Saturday March 19, 2016Kent City Ridge Run Saturday March 26, 2016

Join Tamarac’s Running Club

Fee: Free. Community welcome. All distances and abilities welcome.Location: Meet us at 8 a.m. in the Tamarac lobby.Day: Saturday morningsFor more information, call 231.924.1788.

The Skincare Center & Spa at TamaracJoin us for this special event in the Spa to help pamper, rejuvenate and invigorate yourself and your family.Event Date TimeLove Your Skin Demo Day March 24 5:30 p.m. to 7 p.m.

Call 231.924.7800 for more information.

ClassesChildbirth and ParentingTo register, call 231.924.1344. All classes are held at Gerber Memorial Hospital or Tamarac (where noted).

Early Pregnancy (first trimester to 20 weeks)This free class is designed to help you have a healthy pregnancy.

Preparation for Childbirth (second or third trimester)This class helps you prepare for labor and delivery. The five-week session includes relaxation and pain-management techniques, infant massage, CPR, breastfeeding, and new mom and baby care. Classes are taught by certified childbirth educators and registered nurses (RNs).Day TimeMondays 6:30 p.m. to 9 p.m.

Fee: Covered by most insurance plans. Location: Tamarac

HypnoBirthingThis five-week childbirth class teaches that severe discomfort doesn’t need to be a natural accompaniment of birth when a woman is properly prepared and trusts her body.

Fee: Covered by most insurance plans.

Big Kids’ ClassThis free class is designed for kids 3 to 10 years old and teaches them about becoming a big brother or sister. They will learn about their new role and how to help care for the new baby. Class includes a DVD, information about babies and a tour of the Gerber Memorial Birth Center.

Infant CPRThis free class teaches you how to take action if an infant begins to choke or stops breathing. Class is taught by an American Heart Association–certified instructor. Grandparents are welcome.

Breastfeeding: One of the Best Gifts You Can Give Your New Baby!Join this free class for up-to-date breastfeeding information and the tools to be successful. Class is taught by a certified lactation consultant. Call 231.924.7155.

Childbirth ReviewThis class reviews labor, delivery, relaxation and breathing for those who have previously taken childbirth classes.

Fee: Covered by most insurance plans.

Health and FitnessWe are pleased to offer programs, classes and events at Tamarac to everyone. Tamarac members and nonmembers are welcome. Tamarac is located at 1401 W Main Street in Fremont. For more information, call 231.924.1788 or visit tamaracwellness.org.

Tamarac HoursDay TimeMondays through Thursdays 5 a.m. to 9 p.m.Fridays 5 a.m. to 8 p.m.Saturdays 6 a.m. to 5 p.m.Sundays Noon to 5 p.m.

Holiday HoursDay Date TimeEaster March 27 Closed

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Childwatch HoursDay TimeMondays through Thursdays 8 a.m. to 8 p.m.Fridays 8 a.m. to 1 p.m.Saturdays 8 a.m. to noonSundays Noon to 4 p.m.

Group Fitness ClassesFee: Free for Tamarac members; nonmembers $25 for five classes (may mix and match).Location: Tamarac

Visit tamaracwellness.org for the most up-to-date offerings.SF = Senior-friendly classesPE = Safe for expectant mothers

Cardio Blast Heart-pumping cardio class uses track work and weight lifting. No two classes are the same! For intermediate to advanced.Day TimeMondays 8:30 a.m. to 9:45 a.m.Wednesdays 8:30 a.m. to 9:45 a.m.Fridays 8:30 a.m. to 9:45 a.m.

Pilates and More This class focuses on your midsection, which helps you reach your goals of improving balance and strength. This low-impact class is perfect for people who are looking to improve their strength, reduce lower back pain, or improve their posture and stability! For beginner to advanced.Day TimeMondays 10 a.m. to 10:40 a.m.Wednesdays 10 a.m. to 10:40 a.m.Fridays 10 a.m. to 10:40 a.m.

Energize PE SF We all want more energy, which is why Tamarac has created Energize! This low-impact cardio, strength and stretching class was designed for just about anyone, regardless of physical ability. It doesn’t always take a high-impact, fast-paced class to get results. Come try Energize, and let us show you the difference! For beginner to intermediate. Day TimeMondays 8 a.m. to 8:40 a.m.Wednesdays 8 a.m. to 8:40 a.m.Fridays 8 a.m. to 8:40 a.m.

Pilates PE SF Improve your core strength and posture while practicing proper breathing techniques. For beginner to advanced. Day TimeTuesdays 8:30 a.m. to 9:30 a.m.Thursdays 8:30 a.m. to 9:30 a.m.

Extreme Kickboxing Circuit Train like athletes in this high-intensity strength circuit and kickboxing combination workout that increases strength, boosts metabolism and builds lean muscle. For intermediate to advanced.Day TimeMondays 5:15 p.m. to 6:20 p.m. Wednesdays 5:15 p.m. to 6:20 p.m.

Functional Agility and Strength Training (FAST) If a high-energy exercise class is what you are looking for, then you definitely need to check out FAST! This circuit-training class will not only teach you a variety of full-body exercises but will also help you maximize your calorie burn by combining short bursts of cardiovascular exercise with form-perfect strength-training exercises. You’ll use your own body weight and lightweight accessory equipment! For intermediate to advanced. Day TimeMondays 6 a.m. to 7 a.m.Tuesdays 5:15 a.m. to 6:15 a.m.Wednesdays 6 a.m. to 7 a.m.Thursdays 5:15 a.m. to 6:15 a.m.Fridays 6 a.m. to 7 a.m.

Running ClubMeet us in the Tamarac lobby. All distances and abilities welcome. For beginner to advanced.Day TimeSaturdays 8 a.m.

January Snowshoe Day Time January 9 10 a.m.

PiYo PE SF PiYo is a blend of Pilates and yoga designed to strengthen the core and create long, lean lines using resistance bands, balls and rings. This class brings together stretching and isometric exercises to increase your range of motion and circulation, reduce your risk of falls or injuries, and gain the best results from your workouts. For beginner to advanced. Day TimeMondays 8:45 a.m. to 9:30 a.m.Wednesdays 8:45 a.m. to 9:30 a.m.

SF = Senior-friendly classes PE = Safe for expectant mothers

5SF = Senior-friendly classes PE = Safe for expectant mothers

Addictive This is a 45-minute total body workout that always changes. “Add” some new exercises to your routine. For intermediate to advanced. Day TimeTuesdays 6:45 p.m. to 7:30 p.m.Thursdays 6:45 p.m. to 7:30 p.m.

Body PowerThis 30-minute low-impact, strength training workout uses nothing but the power of your body. For intermediate to advanced. Day TimeTuesdays 12:15 p.m. to 12:45 p.m.Thursdays 12:15 p.m. to 12:45 p.m.

Maxed OutThis combination of strength training and high-intensity cardio will push you to your limits. For advanced.Day TimeTuesdays 5:30 p.m. to 6:30 p.m.Thursdays 5:30 p.m. to 6:30 p.m.

Yoga PE SF Our yoga classes focus on all aspects of the body, including posture, breathing techniques, relaxation, strength and balance.

The first 20 minutes of class are dedicated to pose breakdown, then the class transitions to working through a series of poses. For beginner to advanced.Day TimeMondays 6:10 p.m. to 6:55 p.m.Wednesdays 6:10 p.m. to 6:55 p.m.

Power Yoga This one hour class offers a vigorous, fitness based approach to a vinyasa-style yoga.Day TimeMondays 7:00 p.m. to 8:00 p.m.Wednesdays 7:00 p.m. to 8:00 p.m.

Extreme CircuitTrain like athletes in this high-intensity circuit-style workout. Our instructor creates a full-body program that builds strength and lean muscle mass to increase your metabolism all day long. For moderate to advanced. Day TimeTuesdays 8:30 a.m. to 9:45 a.m.Thursdays 8:30 a.m. to 9:45 a.m.

Spinning® PE If you’re tired of programs that promise the world and don’t deliver results, then this class is just what you need. Regardless of your age, weight or skill level, Tamarac’s Spinning class is a great way to work on your fitness goals. Reserve your seat by calling 231.924.1884. For beginner to advanced.Day TimeMondays ............................................... 5:30 a.m. to 6:15 a.m. 9:30 a.m. to 10:15 a.m. 6 p.m. to 6:45 p.m.Tuesdays ............................................... 6:15 a.m. to 7 a.m. 9:30 a.m. to 10:15 a.m. 6 p.m. to 6:45 p.m.Wednesdays ........................................ 5:30 a.m. to 6:15 a.m. 9:30 a.m. to 10:15 a.m. 6 p.m. to 6:45 p.m.Thursdays ............................................. 6:15 a.m. to 7 a.m. 9:30 a.m. to 10:15 a.m. 6 p.m. to 6:45 p.m.Fridays ................................................... 5:30 a.m. to 6:15 a.m. 9:30 a.m. to 10:15 a.m.Saturdays .............................................. 8 a.m. to 8:45 a.m.

Indoor Cycling This short, high-intensity cycling class will get you fitter and faster. Indoor Cycling is a science-based class with an emphasis on proper technique and exercise intensity. Get ready to learn and burn. For moderate to advanced.Day TimeMondays 12:15 p.m. to 12:45 p.m. Tuesdays 8:15 a.m. to 8:45 a.m.Wednesdays 12:15 p.m. to 12:45 p.m. Thursdays 8:15 a.m. to 8:45 a.m.

ZUMBA® PE Are you looking to spice up your workout with a high-energy exercise class? Zumba is an exhilarating, effective and easy-to-follow Latin-inspired calorie-burning activity that moves you toward optimal health. For beginner to advanced.Day TimeMondays ............................................... 10:45 a.m. to 11:30 a.m. 6:30 p.m. to 7:30 p.m.Tuesdays ............................................... 9:50 a.m. to 10:50 a.m.Wednesdays ........................................ 10:45 a.m. to 11:30 a.m. 6:30 p.m. to 7:30 p.m.Thursdays ............................................ 9:50 a.m. to 10:50 a.m.Fridays ................................................... 10:45 a.m. to 11:30 a.m.Saturdays .............................................. 9 a.m. to 10 a.m.

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Short and Sweet PE SF Short on time? No problem. This is a quick low-impact aerobic workout. For beginner to intermediate. Day TimeTuesdays 8 a.m. to 8:25 a.m.Thursdays 8 a.m. to 8:25 a.m.

PickleballPickleball is one of the fastest-growing sports in the United States. It’s a combination of table tennis, badminton, tennis and racquetball. It’s fast-paced, easy to learn, great exercise and fun for all ages. All are welcome.Day TimeTuesdays 5:30 p.m. to 7:30 p.m.Thursdays 5:30 p.m. to 7:30 p.m.

Fee: $5 for drop-in pickleball; punch cards available for $65 Location: Fremont Rec Center

Tai Chi Tai Chi for Health: BeginnerLearn the 12 basic movements of the sun style, with gentle, agile and powerful qigong exercises to improve breathing, facilitate relaxation and promote healing. The Centers for Disease Control and Prevention recognizes the use of tai chi for arthritis and fall prevention. Seven-week series. Call 231.924.1788.Day Dates TimeThursdays January 7 to 5 p.m. to 6 p.m. February 18, 2016 No class November 5

Fee: Tamarac members $20; nonmembers $30.Location: Tamarac

Tai Chi for Health: IntermediateStudents learn to do nine new movements. Learning and practicing tai chi can improve overall health and help with arthritis and fibromyalgia symptoms. The benefits are cumulative and compound over time. Seven-week series. Call 231.924.1788.Day Dates TimeTuesdays January 5 to 5 p.m. to 6 p.m. February 16, 2016


Tai Chi for Health: Continuing PracticeThis class is for students who have reached comfortable levels of practice with the 12 basic movements, reverse of the 12 movements, the nine intermediate movements and the reverse of the nine movements. Seven-week series. Call 231.924.1788.Day Dates TimeMondays January 4 to 5 p.m. to 6 p.m. February 15, 2016


Aqua Tai ChiThe supportive properties of water can accommodate individuals who are balance challenged and who are in chronic pain. Tai chi is a gentle form of martial arts in the “internal” style. In the water it becomes even more gentle on the body. The water can also provide added resistance, which improves strength. The benefits are cumulative and compound over time. Call 231.924.1788.Day Dates TimeFridays January 8 to Noon to 12:45 p.m. February 26, 2016


Aquatic ClassesAquatic ClassesFee: Free for Tamarac members, nonmembers $25 for five classes (may mix and match).Location: TamaracVisit tamaracwellness.org for the most up-to-date offerings.

Hydro Blast PE SF Get everything from deep-water exercises to kickboxing while challenging yourself against the waves! For beginner to advanced. Day TimeFridays 8:30 a.m. to 9:15 a.m. 9:30 a.m. to 10:15 a.m.

Aqua Fitness PE SF Improve your endurance and core strength while splashing around in the pool during a total-body workout! This is a low-impact cardiovascular class designed for all ages and levels. Day TimeMondays 8:30 a.m. to 9:15 a.m.Wednesdays 9:30 a.m. to 10:15 a.m.


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Aqua Power PE SF Get body tone and strength using only aquatic weights and the water’s natural resistive properties. For beginner to moderate.Day TimeMondays 9:30 a.m. to 10:15 a.m.Wednesdays 8:30 a.m. to 9:15 a.m.

Hydro Boot CampThis no-nonsense workout is designed to target fitness components of agility, balance, coordination and speed in addition to cardio capacity. Training tactics may be modified for beginning members. Day TimeTuesdays 11:45 a.m. to 12:30 p.m.Thursdays 11:45 a.m. to 12:30 p.m.

Aqua Fusion PE Dive into a class that has it all: cardio, toning, games and aqua toys! No two classes are alike. For beginner to advanced.Day TimeMondays 4 p.m. to 4:45 p.m.Tuesdays 5:30 p.m. to 6:15 p.m.Wednesday 4 p.m. to 4:45 p.m.Thursdays 5:30 p.m. to 6:15 p.m.Saturdays* 8:30 a.m. to 9:15 a.m.

*First and third Saturday of the month. Subject to change, watch the pool white board.

Arthritis Aquatic Program SF Gentle activities in our warm-water therapy pool will help you gain strength and flexibility and help decrease pain and stiffness in your joints and muscles. For beginner and medical populations. Day TimeMondays 10:30 a.m. to 11:15 a.m.Wednesdays 10:30 a.m. to 11:15 a.m.Fridays 10:30 a.m. to 11:15 a.m.

Deep-Water Challenge With the use of buoyancy tools, challenge your core and limbs to move against the resistive properties of the water. For moderate to advanced.Day TimeTuesdays 6 a.m. to 6:45 a.m.Thursdays 6 a.m. to 6:45 a.m.

Private Swim LessonsAdults and ChildrenLearn to swim or improve your strokes with one-on-one instruction for adults and children. We welcome all swim abilities and will go through each level at your desired pace. Call 231.924.1788.Fee: Tamarac members Nonmembers $20, 30-minute session $35, 30-minute session $40, 60-minute session $55, 60-minute session

Location: Tamarac

Kids ZoneFamily SwimEnjoy open family swim hours at Tamarac.Day TimeMondays 6 p.m. to 8 p.m.Fridays 4 p.m. to 7 p.m.Saturdays Noon to 4 p.m.Sundays Noon to 4 p.m.

Fee: Free for Tamarac members; $10 for adult nonmembers; free for children up to 12 years of age. There must be an adult in the pool area for each child at all times.Location: Tamarac

Children’s Swim ClassesBeginners—6 weeks to 3 yearsClasses are six weeks, 30 minutes, with a maximum of 10 participants and parents in the pool with child. Call 231.924.1788.Day Dates Time Saturdays February 13 to 9:30 a.m. to 10 a.m. March 19, 2016


Beginners/Tadpoles—according to ability levelClasses are six weeks, 30 minutes, with a maximum of 10 participants and parents in the pool with child. Call 231.924.1788.Day Dates Time Saturdays February 13 to 10 a.m. to 10:30 a.m. March 19, 2016



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Tadpoles/Frogs—according to ability levelClasses are six weeks, 45 minutes, with a maximum of 10 participants and parents in the pool with child. Call 231.924.1788.Day Dates Time Saturdays February 13 to 10:30 a.m. to 11 a.m. March 19, 2016


Sharks—according to ability levelClasses are six weeks, 30 minutes, with a maximum of 10 participants. Call 231.924.1788.Day Dates Time Saturdays February 13 to 11 a.m. to 11:45 a.m. March 19, 2016


* Swim class times are subject to change based on enrollment.

District Health Department #10 Programs

Diabetes PreventionParticipants in the diabetes prevention program, a nationally recognized evidenced-based program, will be given tools to make real lifestyle changes like eating healthier, increasing physical activity and improving problem-solving and coping skills. This class will meet weekly for 16 weeks and then monthly for the remainder of a year. Registration is required. To sign up, contact Megan Miller at 231.689.7300 (x7531). Day TimeMondays 3 p.m. to 4:30 p.m.

Location: Vera’s House, NewaygoCost: $80 per person. Scholarships are available.

Freedom From Smoking®Do you want to quit smoking but you’re not sure where to start? The American Lung Association’s Freedom From Smoking® program can help. For more information, call District Health Department #10 at 231.689.7300 (x7531).

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Community Health and Wellness Guide Winter 2016

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Transcript of Community Health and Wellness Guide Winter 2016