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| Greetings! | |
This month is all about recognizing successes, setting new goals and overcoming challenges. With the next approaching session of the Make One Change Challenge, the upcoming 5K race, and a busy summer around the corner, now is the perfect time to try something new! Who said resolutions are just for January? |
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Getting Personal |
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Joyce uses yoga to
alleviate stress. |
Make One Change: From Heart Attack to Health
Just over a year ago, Joyce Kaminski was an active woman, but she was overweight. One pretty fall day, Joyce and her husband took an afternoon hike in the Shenandoah Mountains. They were on the last leg of the hike when Joyce suddenly felt the first chest pains of a heart attack. Luckily, the heart attack was mild and served as a warning.
At Fauquier Hospital, Joyce's doctor steered her toward Fauquier Health's Cardiac Rehabilitation Program at the Wellness Center. During those months of rehabilitation, she saw the difference the Wellness Center could make in her health and in her life. It was just the inspiration she needed to become a member. Since then, Joyce has lost 60 pounds and become more fit. (Click here to read full story) |
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| Ask the Experts |
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LeAnn McCusker, Wellness Center director and certified strength and conditioning specialist |
Q: I want to extend the time and distance of my walk/run. How should I approach it so I reach my goal without injury?
LeAnn McCusker, Wellness Center director and certified
strength and conditioning specialist, offers these suggestions:
While there are many ways to reach your goal, here are some key tips to keep in mind before ramping up your workout.
1. Stretching is one of the most important factors when it comes to exercising. When done properly, before and after your workout, it decreases injury and keeps muscles loose. Take your time and make sure you spend enough time focusing on each muscle thoroughly.
2. In the beginning, decrease your running or walking speed, but increase your time. By decreasing your speed, you conserve your body's energy to increase your time.
3. As you begin to push your limits, you might find that your body needs a little more attention. If a muscle is cramping, take a moment to stretch that particular muscle before continuing.
4. Set small goals in order to reach the larger objective. Every week make a new, small goal for yourself. Try writing down your weekly goal and tracking your progress to see what is and isn't working for you.
5. If you find you have pushed too hard, back off a bit and allow your body to recover. Pushing too hard too soon can increase your chances of injury. To achieve the best long-term results, be driven, but be patient.
Exercise physiologists, physical therapists, and personal trainers can help you reach your personal best safely. They can provide important tips, tools, suggestions, analyze your movement, and insure that you are getting the most out of every step.
*To ask your own questions, click Ask the Experts. |
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Receive an Additional Month Absolutely Free! |
 For those who are about to finish the current Make One Change program, now is the time to upgrade to a one-year membership and receive the 13th month for free! Anyone who joins for a year or upgrades their membership to one-year receives the free month benefit.
To sign up or to learn more, call 540.316.2640. |
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Fauquier Free Clinic Pacemakers 5K/10K | |
 The Fauquier Free Clinic will host the Pacemakers 5K/10K and Kids Fun Run on Sunday, June 12, at Airlie Conference Center in Warrenton. Pre-registered adults: $25, Children under 12: $10. All proceeds will benefit the uninsured families of the Fauquier Free Clinic.
Prepare for the 5K with the Fauquier Health Wellness Center. Members who sign up will receive weekly workouts to get them ready for the race. Mark your calendars! The program kicks off on April 11 at 5:30 p.m. at the Wellness Center when director and certified strength and conditioning specialist LeAnn McCusker will demonstrate proper running technique, form, warm-ups and stretches. This is free to members, but please call 540.316.2640 or stop by to sign up. |
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New, Member-Requested Walking Club |
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Carrie Blair, Wellness Walk leader |
"Warrenton Wellness Walks" will be led by Carrie Blair starting Wednesday, April 6, at 10:30 a.m. Carrie is an experienced naturalist and hike leader for Parks and Recreation, Piedmont Environmental Council, State Arboretum of Virginia, and Virginia Native Plant Society. These moderately paced walks will last from 60-90 minutes. The first walk will begin at the Wellness Center and is free to members. To sign up and get details please call the Wellness Center at 540.316.2640. |
| Evening Tai Chi Now Available! | |
Tai Chi will be offered in Studio 1 every Monday from 5:30 to 6:45 p.m. beginning April 11. |
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Healthy Eating, Healthy Living |
 Try this protein-packed, delicious Spinach and Mushroom Frittata for breakfast or lunch! Zach Erickson, director of food and nutrition at Fauquier Health, says, "Always start with the freshest ingredients possible using local items whenever they are available."
*Only 3 Weight Watchers points per serving!
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Member Survey | | To answer the question below, please click HERE
In last month's survey, many expressed an interest in a Wellness Center Excursion Club for members. Please share what kinds of activities would interest you. (Please check and write in all that apply.)
a. Attending area festivals, museums or events
b. Going out for healthy dining experiences
c. Day hikes through local mountains
d. Other active adventures like canoeing or biking
e: Other:
View last month's survey results
*Please check next month for the results of the survey |
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For more information, call 540.316.2640. |
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Fauquier Health Wellness Center
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