June2011
In This Issue
Education - The Key to Success
Nutritional Preparation for a 5K
Massage Therapy for Cancer Patients
Make One Change Results
'Like' Us on Facebook
Visit to Win It
Two Fresh Summer Recipes
Fauquier Free Clinic 5K/10K
Are you achieving your workout goals?
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Greetings!

"Motivation gets you going, commitment keeps you going," believes Sara Freeman, Wellness Center exercise physiologist. Let our staff members help you turn that motivation into commitment today!

Getting Personal

Sara Freeman

Sara Freeman, exercise physiologist, works with a member on achieving her personal goals. 

Education - The Key

to Success

Is exercise physiologist just another name for personal trainer? In a word, "no." Fauquier Health's Wellness Center exercise physiologists want you to know that the difference can be important.

 

An exercise physiologist is a fitness professional with a specialized knowledge of body mechanics and how exercise positively affects one's health. Laurie O'Conner, exercise physiologist, says, "It is important to know your clients' medical history and to understand their musculoskeletal movement. Based on that and other lifestyle issues I create a fitness plan for each client and educate him or her on how to achieve personal goals."

(Click here to read full story)

Ask the Experts

Aren Dodge

Aren Dodge,

Registered Dietician 

 

Q: I am preparing for a 5K Run. How should I adjust my diet to finish the run successfully?

 

It is important to be aware of what you eat through the days leading up to the race, including what you eat before and after workouts, and the morning of the race. Food is the crucial fuel for your body when you exercise. Knowing what to eat can make the difference in your endurance and performance.

 

Aren Dodge, Registered Dietician with Fauquier Health, offers these tips when it comes to nutrition in relation to exercise.

 

1. As you increase your time and/or distance, your body burns more energy and therefore requires you to produce more energy. It is important to fill your nutritional needs without overcompensating. Fruits, vegetables, nuts and lean meat are all great food options to incorporate while training. They are protein-rich foods that provide your body extra energy.

 

2. Hydration is fundamental. Caffeinated beverages such as soda, tea or coffee can dehydrate your body and need to be supplemented with water. Keeping your body hydrated helps to keep it healthy and water should be your number one hydration tool. Drink plenty of water regularly. This is especially important the day of the 5K.

 

3. In the days leading up to the 5K, make sure to test meals as if it were the big day. Find the ones that work best for your body. For example, whole wheat pasta can be a good dinner of choice the night before. Protein and carbohydrate-packed foods such as bananas, peanut butter, protein bars and eggs can be great options a few hours before the event.

 

4. After completing the 5K your body needs to be re-fueled. You should drink plenty of water or electrolyte-packed sports beverages and enjoy some small snacks like fruit or nuts.

 

Keeping these simple modification tips will help you to stay motivated and focused in preparation for the 5K as well as on the big day! Good luck on your 5K!

 

Massage Therapy for Cancer Patients

Certified Massage Therapist, Heidi Allen recently completed intensive training in massage for clients who have, or are recovering from cancer. Heidi says, "This excellent class increased my knowledge of working effectively with those receiving chemotherapy and/or radiation and also with cancer survivors who are still dealing with the side effects from their treatments." Heidi intends to take even more continuing education classes on working with massage clients with specialized medical needs. This is another example of the advanced training of the Wellness Center staff. Our members benefit every day from their many areas of expertise.

Make One Change Results

The Fauquier Health Wellness Center's 12-week Make One Change Challenge that ended in April was a huge success. There were 155 participants in the five programs. Many agreed to complete a pre and post-test in order to qualify for some nice prizes. A few highlights from the testing after just 12 weeks include:

- Average weight lost - 5.8 lbs
- Average body fat lost - 2.33%
- Average inches lost - 1.25 inches
- Average increase in strength - 13%
- Average increase in flexibility - 12.8%
- Average improvement in cardiovascular fitness - 18% 


Congratulations to everyone who participated. You are all winners!

 

MOC-ipod Winner

Susan Webster showing off the new IPod Shuffle she just won for completing the Make One Change, 12-week program. 

Make One Change Challenge participant, Susan Webster, was pleased with what she learned through the program. She says, "I participated in the stress management program option and came away with lots of strategies to reduce the stress in my life. I realized that the only one who can reduce my stress is me. Now I am making changes that help me cope. Throwing away all the pills that were supposed to help me reduce my stress was the best thing that I learned.* Now I sleep better, eat healthier and exercise to reduce my stress. Yoga, Tai Chi and deep breathing have all helped." As an added bonus, Susan was one of the winners of an IPod Shuffle engraved with Make One Change on the back as a reminder. Everyone who completed Make One Change was eligible for the prize drawing. 

 

Image compliments of Larry Webster Photography 

 

* Talk with your doctor before discontinuing prescription medications.  


'Like' Us on Facebook

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During June, 'Like' our Facebook page to receive a free bottle of water at the Wellness Center.

 

Visit to Win It

Congratulations to Marge Meyer, our April winner of the Visit to Win It program. Remember, the more often you visit the Wellness Center, the more chances you have to win! Marge has selected a free, half-hour massage as her prize. 

Healthy Eating, Healthy Living

With the summer season upon us, fresh local produce is always available, seafood is fresh, and people make good use of their grill. Enjoy all of the above with these two fresh and healthy recipes.

 Strawberry-Orange Melange

 

Packed with vitamins, this Strawberry-Orange Melange is just the right combination of cold ice cream and warm fruit. It is light enough to not leave you feeling guilty indulging in an after dinner dessert.  

  

Lime Shrimp Kebobs

 

 

 

Fresh off the grill, Lime Shrimp Kebobs. The combination of the lime marinated shrimp and the cherry tomatoes offers a mix of sweet and tangy for the palate. Many of these fresh ingredients can be purchased at the Farmers Market this summer. The Farmers Market is located outside of the Bistro Wednesdays from 7a.m.- 1p.m.

 

 

Submit your own favorite recipes for a chance to win a prize.

Fauquier Free Clinic Pacemakers 5K/10K

Free Clinic

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.

Member Survey

To answer the questions below, please click here.

 

1. On average how long does your workout usually last?

a. Under 20 minutes

b. 20-30 minutes
c. 30-45 minutes
d. 45-60 minutes
e. Over 60 minutes

 

2. And how often do you exercise? 

a. Daily

b. 1 or 2 times a week

c. 3 times a week

d. 4 or 5 times a week

e. More than 5 times a week 

f. Other

 

3. Generally do you reach your workout goal for the week?

a. Mostly yes

b. About half the time

c. Mostly no

d. Other

 

 

View last month's survey results

 

*Please check back next month for the results of the survey.

For more information, call 540.316.2640. 
Fauquier Health Wellness Center

2weeks(March23)