community health and wellness guide spring 2017...made the decision to quit many times in your life....

Community Health and Wellness GuideSpring 2017

2 spectrumhealth.org/gerber

Heather Grantz, NP

Heather Grantz, NP, is a nurse practitioner who cares for people who are unable to leave their homes. She provides specialized care that helps make homebound patients’ daily lives less stressful, including routine care visits and blood draws for lab screenings. She also delivers prescription medications, so her patients don’t have to worry about how they will get their medicine. These services are available to Priority Health members only.

Grantz received a Master of Science and an adult-gerontology primary care nurse practitioner licensure from the University of Michigan in Ann Arbor. She earned a Bachelor of Science in Nursing at Grand Valley State University in Allendale.

For more information about Spectrum Health’s home-based services, call 855.773.5956.

Meet Your Spectrum Health Gerber Memorial Providers

From the President

Spring is a season of renewal.

For many of us, spring is also a time for fresh starts, and that means setting some personal health goals.

In this issue of our Wellness Guide, you’ll learn about a program at Spectrum Health Gerber Memorial to help you kick the tobacco habit and get back on the road to health and wellness. Though Newaygo County has among the highest rates of smoking in Michigan, we are slowly starting to make progress in reducing that rate. Together, we can help build a healthier, smoke-free community, one person at a time.

You’ll also read about an exciting upgrade at Tamarac—new state-of-the-art spin bikes that are providing participants in Tamarac’s spin classes with a rewarding and challenging workout.

Spring also means that plants and flowers will start to emerge from their winter sleep—and for some people, that could lead to sniffles and sneezing. In this issue, you’ll get some quick tips about coping with spring allergies and what you can do for short-term relief for adults and kids in your household.

Our team in outpatient rehabilitation is gearing up to help more people get to their best health. In this issue, you’ll read about the importance of pelvic health and how our therapists are helping women and men address a wide range of conditions that can affect people of all ages.

We’re grateful we can continue to be your partner in health and wellness. On behalf of Gerber Memorial, I hope you and your family enjoy the outdoors and warmer weather as we step into spring!

Randy Stasik, PresidentSpectrum Health Gerber Memorial

Daniel Pierce, PA-C

Daniel Pierce, PA-C, has joined Spectrum Health Gerber Memorial Multispecialty Clinic as a primary care provider. A certified physician assistant, he is accepting new patients.

Pierce earned a Bachelor of Science in human nutrition, summa cum laude, and a Master of Physician Assistant Studies, both from the University of Kentucky College of Agriculture, School of Human Environmental Sciences in Lexington.

To schedule an appointment, call the Gerber Memorial Multispecialty Clinic, 230 W. Oak Street in Fremont, at 231.924.4200.

Editor: Azlan Ibrahim Contributor: Emily Folkema

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Make This Time Your Last

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SOURCE: https://www.cdc.gov/tobacco/data_statistics/fact_sheets/fast_facts/

You know the risks of smoking.

You’ve been told time and time again from doctors, family and friends: tobacco in all its forms—cigarettes, chew, e-cigarettes—is harmful to your health. It is linked to many preventable diseases, including lung cancer, emphysema and heart disease. In addition to being an expensive habit, tobacco use kills hundreds of thousands of people across the United States each year. The “cost” can be just as high for people exposed to secondhand smoke.

Kicking a tobacco habit is not easy, and chances are you’ve made the decision to quit many times in your life.

Now is the time to make this your last, through Spectrum Health Gerber Memorial’s Quit 101: Smoking Cessation class. This free, four-week series focuses on tips to help you develop a quit plan and strategies that are tailored to your needs.

“You will have the best quitting success when you attend quit smoking classes or coaching sessions, like Quit 101. Every person is different, and what you need to quit tobacco may not be the same as how Uncle Bob quit,” said Sally Wagoner, RN, tobacco treatment specialist at Gerber Memorial. “As a trained and certified tobacco treatment specialist, I can help you create your own quitting plan that is just right for you.”

In Quit 101, participants will learn:

• That tobacco use is not a “bad habit,” but rather a strong addiction to nicotine that changes your brain

• What your smoking triggers and patterns are and how to change the way you deal with them

• Which medications or nicotine replacements can work the best for you and when to use them

• How to create your quit plan with the help of your tobacco treatment specialist

According to a large meta-analysis conducted by the U.S. Public Health Service (a division of the U.S. Department of Health and Human Services), group counseling and support increase a person’s chances of successfully quitting by about 30 percent.

A free one-month pass to Tamarac will be given out to participants to increase their likelihood of quitting. Research shows that increasing physical activity can help decrease cravings and put you on the path to a healthy lifestyle. Quitting tobacco is a challenge, and every person is unique, with different triggers and reasons for smoking.

Gerber Memorial’s Quit 101 will prepare you with proven strategies, appropriate tools, guidance and support for success. Register now by calling 231.924.3073.

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Physical Therapy Can Help Boost Pelvic Health

Spectrum Health Gerber Memorial physical therapist, Ethel Lobrigas, increases awareness of pelvic health and teaches patients how to coordinate movement so they use their pelvic floor correctly through physical therapy.

Are you taking more than two minutes to empty your bowels?

Are you accidently leaking urine when you exercise, laugh or cough?

Does your child go to the toilet multiple times in two hours?

If these scenarios sound familiar, you might be dealing with pelvic floor dysfunction, which can affect women and men.

The pelvic floor—appropriately named, as it is situated at the bottom of the pelvis—is composed of muscle fibers and connective tissue that run from the front of the pubic bone to the tailbone.

“Your pelvic floor is like a shelf that stabilizes your core and supports your bladder, bowel and rectum,” said Ethel Lobrigas,

Spectrum Health Gerber Memorial physical therapist. Lobrigas has 25 years of experience and specializes in pelvic floor rehabilitation.

Having strong pelvic floor muscles gives us control over the bladder and bowel. Weakened pelvic floor muscles mean the internal organs are not fully supported and you may have difficulty controlling them.

Pelvic health problems can occur when the pelvic floor muscles are stretched, weakened or too tight. Some people have weak pelvic floor muscles from an early age, and others notice problems after certain life stages, such as pregnancy, childbirth or menopause.

Anyone can experience pelvic floor dysfunction, and it’s important to maintain positive pelvic health.

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Restore Your Pelvic FloorPhysical therapy can help:

• Improve bladder and bowel control

• Reduce the risk of prolapse (the descent of organs such as the bladder or rectum)

− In women, this may be felt as a bulge in the vagina or a feeling of heaviness, discomfort, pulling, dragging or dropping

− In men, this may be felt as a bulge in the rectum or a feeling of needing to use their bowels but not actually needing to go

• Improve a woman’s recovery from childbirth or gynecological surgery

• Improve a man’s recovery after prostate surgery

In addition to her standard therapy regime, Lobrigas is the only physical therapist in Newaygo County who is trained in hypopressive abdominal gymnastics, which incorporates a breathing exercise that is used to intensely activate the postural muscles.

An Uncomfortable FactMore than 25 million people in the United States suffer from incontinence. This general inability to fully control bladder functions, resulting in leaking or dribbling of urine, is not an insignificant complaint.

The good news is, most cases of incontinence can be managed and even treated. The first step is getting informed.

LOCATIONS AND CONTACTSSpectrum Health Gerber Memorial outpatient rehabilitation is available in two convenient locations, Fremont and Newaygo.

Tamarac, a member of Spectrum Health 1401 West Main Street, Fremont 231.924.3195 Fax: 231.924.3197

Newaygo 211 West Pine Lake Drive, Newaygo 231.652.5079 Fax: 231.652.5385

SOURCE: http://www.nafc.org/home National Association for Continence

Spectrum Health Gerber Memorial physical therapist Ethel Lobrigas demonstrates biofeedback testing, which helps patients learn to strengthen or relax their pelvic floor muscles to improve bowel or bladder function.

According to Lobrigas, “One of the keys to keeping your pelvic floor strong is learning how to isolate it so you can give it a workout. It’s important to learn how to restore and strengthen the coordination of how the pelvic floor functions.”

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Sniffles of Spring

Spring is here.

The chirping of birds can be heard everywhere.

So can the sneezing and the sniffles.

Welcome to spring, the time of year when new plants appear and allergies come back with a vengeance.

The most common allergies health providers see in Newaygo County are allergic rhinitis (or the runny nose) followed by allergic conjunctivitis (itchy eyes with drainage). People with allergies also frequently have asthma and eczema, and these can flare up in spring, said Mike DeWeerd, MD, a family physician at Spectrum Health Gerber Memorial Multispecialty Clinic in Fremont.

DeWeerd recommends a few simple steps to his patients to help minimize spring sniffles:

• Get tested to learn what you’re allergic to, and then avoid the source.

• Pay attention to weather reports that provide a pollen index. If the pollen index is high, avoid outdoor activities.

• Keep over-the-counter antihistamine medications handy and use as needed.

For families with young children, short-term relief is available. Some old standbys, such as Benadryl®, can be found in many medicine cabinets, although DeWeerd notes that it may cause sedation and in some cases, hyperactivity or irritability. Newer antihistamines have fewer side effects and work just as well. Nasal sprays are effective, although it takes a week for the full benefits to kick in. Also, some young children dislike the spray.

Parents of infants should watch for runny noses; red and itchy eyes; discharge around the eyes, especially at night; and eczema flare-ups.

Allergies and the ERSpring allergies almost never cause a severe reaction that would require a trip to the emergency department.

However, Mike DeWeerd, MD, recommends being more vigilant in regard to allergic reactions to certain foods, such as peanuts, fish and others, or insect stings, such as bee or wasp stings.

These allergic reactions can be more serious, resulting in anaphylaxis, which includes shortness of breath, wheezing, swelling, reduced activity and even loss of consciousness.

Anyone showing signs of anaphylaxis should call 911 or go immediately to the closest emergency department for an evaluation.

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Benefits of Indoor Cycling

Build your coreWith correct posture, your abs also receive a workout

Feel the endorphin rushExercise releases natural, happy-mood inducing brain chemicals

Work those musclesExpect nonstop leg work that results in toned legs

Improve heart healthThe combination of anaerobic and aerobic exercise is great for your heart, may lower your blood pressure, resting heart rate and your risk of heart disease

Well-oiled joints High-intensity, low-impact cycling keeps your hips and knees flexibleBurn calories

Burn between 400 and 800 calories in a 45-minute class

More beautiful skinSweating is part of your skin’s detox process and means clearer skin.

Make friendsWhether a beginner or an experienced rider, the class rides together

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Indoor workouts at Tamarac are getting a new spin.

In January, 19 new state-of-the-art indoor bikes were installed at our Tamarac wellness center. The new Stages SC3 bikes feature wireless connectivity to personal technology such as heart rate monitors. They are also equipped with a power meter display to track your performance, magnetic resistance for a smooth ride—meaning no pads—and SprintShift™ for jumping gears.

The USA cycling team and many other professional top-tier athletes use Stages products, and Tamarac trainers and members are thrilled to have them.

Tracey Crowley, Tamarac spin class instructor, said, “These bikes help riders focus on form and technique while engaging important muscle groups. During our classes, I’ve noticed that people are having more fun and enjoying themselves, and that motivates people to exercise. When people work out on good equipment like these new spin bikes, they can feel the difference, and that’s encouraging.”

In addition to the new spin bikes, Tamarac also added two new step mills.

A New Spin


From the time he walks into Spectrum Health Gerber Memorial at 7 a.m., Michael Havens, PA, spends a lot of time on his feet, talking to patients and just about everyone else at the hospital.

“I’m the guy new patients see when they’re admitted, and I’m often also the last one they see because my role is to make sure the patient gets a good handoff as they’re discharged,” said Havens, a Cass City native and physician assistant who graduated from the University of North Texas Health Science Center in Dallas. “I’m responsible for interacting with everyone who touches every patient in the hospital—lab, radiology, physical therapy, you name it.”

For that reason, physicians and advanced practice providers, including physician assistants like Havens, are appropriately called hospitalists. Hospitalists, who specialize in internal medicine in a hospital-based setting, began emerging as a more visible presence at hospitals about a dozen years ago, Havens said.

“Primary care physicians would be the ones seeing patients in hospitals—they were responsible for their clinics, as well as for their patients’ hospital stays,” Havens said. “Then professionals specializing in hospital-based medicine began

coming up. With greater specialization, it just made more sense for primary care physicians to keep their office hours and see their patients in their clinics, and for hospitalists to focus on those patients who did end up getting admitted into a hospital. That helped reduce the burden for primary care physicians while providing patients with specialists whose expertise is medicine in a hospital setting.”

Hospitalists Help Bridge Patients’ Care

Michael Havens, PA, is a hospitalist at Spectrum Health Gerber Memorial.

Hospitalists offer an advantage because we help bridge the gap in communications so primary care physicians are up to speed and can get a good recap. For patients, it means a good handoff, and that’s vital for quality care.

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Michael Havens discusses an issue with physical therapist assistant Amy Gardner.

Havens said he sees the same patient three or four times a day, compared with a few minutes that a primary care physician could squeeze into his or her already busy days.

“Hospitalists are here on-site, and we’re trained for hospital care,” Havens said. “Hospitalists offer an advantage because we help bridge the gap in communications so primary care physicians are up to speed and can get a good recap. For patients, it means a good hand-off, and that’s vital for quality care.”

Before graduating from the University of North Texas, Havens was a dietitian and found that he was more comfortable in a hospital.

Havens’ day starts with a report from the evening physician or physician assistant. He checks on new admissions, and he addresses issues that may have arisen overnight with some patients. He reviews charts, he studies morning lab results and he reads radiography reports. He sees patients and performs physical exams. Havens also goes over care plans and discusses discharge strategies with the patient and others, from therapists to primary care providers to registered dietitians.

At around 1 p.m., Havens goes on interdisciplinary rounds with the attending physician, social workers, nurses and pharmacists, among others. He touches base with patients and answers any questions they or their family may have. Sometimes, the emergency department will call him for a patient admission to the hospital.

“My job then is to take the report from the emergency physician, assess the findings and make sure we’re all on the same page,” Havens said.

On average, he sees about 10 patients a day—and two of those are typically admitted before he ends his 12-hour

shift in the evening. Havens typically works a shift with a physician, who is also on call overnight. When Havens leaves Gerber Memorial, another physician assistant takes the overnight shift. The hospitalists work seven straight days, then take a week off.

“I like taking care of people who are acutely ill and watching them get better over time,” Havens said. “I get to see rapid changes in many of my patients. The best thing about being a hospitalist is I get to bring in a patient, see them get better and develop a discharge plan to keep them out of the hospital, and see how they respond to physical therapy, to the medicine I prescribe.”

Gerber Memorial hospitalist, Michael Havens, consults with Autumn McDaniel, a Central Michigan University physical therapy intern; Gerber Memorial rehab tech, Meranda Troyer; and Gerber Memorial physical therapist, Leah Bartolameolli.

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Massage. It’s more than just sore muscles and stress relief.

The benefits of massage include both physical and psychological effects. Physical benefits include relieving muscle tension and stiffness, reducing muscle spasms, increasing joint flexibility and range of motion, reducing blood pressure, and improving circulation. Psychological benefits include reducing stress, anxiety, depression, insomnia and worry, by decreasing cortisol levels and increasing serotonin and dopamine levels.

Amanda Sackett, massage therapist, at The Skincare Center & Spa at Tamarac.


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Improve quality of life in hospice and palliative care. Whether it’s end-of-life care or managing a terminal illness, massage can help enhance a patient’s quality of life. Hospice massage is not focused on fixing a specific physical issue but providing relaxation, pain relief and emotional support.

Reduce chemotherapy-related nausea. Nausea and vomiting are the most common side-effects of chemotherapy and while anti-nausea medicine can help, so can massage. Studies show the relaxation response caused by a foot massage is effective for treating nausea in patients.1

Reduce and relieve stress. Many people carry stress in their shoulders, neck and head, and massage can help loosen and relax these muscles. Research shows massages can lower your heart rate and blood pressure and increase your body’s production of endorphins—a natural “mood improving” chemical.

1. L. Grealish, A. Lomasney, and B. Whiteman, “Foot Massage. A Nursing Intervention to Modify the Distressing Symptoms of Pain and Nausea in Patients Hospitalized with Cancer,” Cancer nursing. 23, no. 3 (June 14, 2000), accessed February 6, 2017, https://www.ncbi.nlm.nih.gov/pubmed/10851775.

2. “Sleep Home Page - Sleep and Sleep Disorders,” March 12, 2015, accessed February 6, 2017, https://www.cdc.gov/sleep/index.html.

3. American Massage Therapy Association

Improve sleep. More than 25 percent of Americans are not getting enough sleep.2

While the chemistry of sleep is complex, the evidence shows that massage promotes the release of serotonin, which regulates mood, hunger and sleep.

Additional benefits of massage include:3 • Reduces anxiety • Relieves pain after surgery• Manages low-back pain • Helps minimize fibromyalgia pain • Reduces muscle tension • Enhances exercise performance • Relieves tension headaches • Eases symptoms of depression • Improves heart health • Reduces arthritis pain • Improves balance • Dampens effects of dementia • Decreases symptoms of carpal

tunnel syndrome • Helps minimize chronic neck pain • Reduces joint replacement pain • Increases range of motion • Decreases migraine frequency

DermaplaningYour skin can be brighter, smoother and more youthful.

It’s not just the tweenage boy in your life who has peach fuzz. It’s something we all have. This fine facial hair can trap bacteria and oils, giving your skin a dull look. Removing it can help refresh your skin.

Dermaplaning is a safe, effective and painless way to remove your unwanted vellus hair—or peach fuzz. Using a sterile dermaplaning tool, our skin care specialists gently “shave” the skin’s surface, removing the top-most layer of dead skin along with your fine, vellus hair. It takes less than 30 minutes and can be repeated monthly as needed. The benefits include:

• A face free of excess fine hairs that accumulate dirt and oil

• Makeup and skin care products can work better

• Exfoliated skin

• Minimized superficial acne scarring or uneven skin tones

• Reduced pore size and appearance

To find out if dermaplaning is right for you or to schedule an appointment, call the Spa at 231.924.7800.

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212 S. Sullivan AvenueFremont, MI 49412 Nonprofit Org.

U.S. Postage PaidFremont, MI

Permit No. 18

Join our community-wide Health and Safety Day!

Spectrum Health Gerber Memorial is pleased to partner with our community as we host a fun-filled, family friendly celebration of good health and greater safety, through fun activities, safety demonstrations and useful information.

Saturday, May 1311 a.m. to 2 p.m.

Get car seats checked. Learn how to prevent injuries. Get tips from police, fire and emergency professionals and enjoy free giveaways.

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Community Classes and EventsCommunity Educationand Screenings

Healthy Minds, Healthy Bodies Presented by Spectrum Health Gerber Memorial Join us the second Thursday of every month as we discuss ways to keep your mind and body healthy.Date Time ProgramApril 13 6:30 p.m. to Five Ways to Improve 7:30 p.m. Your Financial Health

May 11 6:30 p.m. to Use Your Mind to Build 7:30 p.m. a Better You

June 8 6:30 p.m. to Elder Care, Estate 7:30 p.m. Planning and You: Know Your Options

Healthy Minds, Healthy Bodies is free and open to the community. Light refreshments will be provided, and free Child Watch is available with an appointment.

Cost: FreeLocation: TamaracFor more information or to register, call 231.924.3073. Space is limited.

Vascular ScreeningsSpectrum Health is offering free vascular screenings, close to home, for high-risk patients. To qualify for a free vascular screening, you must be 60 or older and have at least two of the following:• Diabetes• 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

Day Date TimeWednesday April 5 By appointment Wednesday May 3 By appointmentWednesday June 7 By appointment

Cost: FreeLocation: Gerber Memorial HospitalTo schedule your vascular screening, call 877.495.2626, option 4.

Fall Prevention/Balance Screening Falls are the leading cause of accidental injury in older adults, but most falls can be prevented. Learn your fall risk and how you can reduce your risk by participating in a free screening the third Thursday of every month. Day Date TimeThursday April 20 11:30 a.m. to 12:30 p.m. Thursday May 18 11:30 a.m. to 12:30 p.m.Thursday June 15 11:30 a.m. to 12:30 p.m.

Cost: FreeLocation: Tamarac For more information, call 231.924.2193.

Blood Pressure Screening ClinicsGet your blood pressure checked often. Free blood pressure screenings are offered at Gerber Memorial the second Wednesday of every month and at Tamarac on the fourth Wednesday of every month.Day Date TimeWednesday April 12 8 a.m. to noonWednesday May 10 8 a.m. to noonWednesday June 14 8 a.m. to noon

Cost: FreeLocation: Gerber Memorial Radiology Department

Day Date TimeWednesday April 26 8 a.m. to 10 a.m.Wednesday May 24 8 a.m. to 10 a.m.Wednesday June 28 8 a.m. to 10 a.m.

Cost: Free Location: Tamarac

Diabetes Self-Management EducationGerber Memorial’s Diabetes Self-Management Education program provides group and individual education to people with diabetes and helps participants understand how simple choices can make a big difference in their health. The program is certified by the State of Michigan and recognized by the American Diabetes Association.

A primary care physician referral is required.Location: Tamarac For more information and a class schedule, call 231.924.1866.

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Cardiopulmonary Resuscitation (CPR)Heart Saver classes are free, open to the public and taught by our certified CPR instructors.Day Date Time Tuesday April 11 8:15 a.m. to noonTuesday May 9 8:15 a.m. to noonTuesday June 13 8:15 a.m. to noon

Cost: FreeLocation: TamaracRegistration is required, and space is limited. Call 231.924.1192.

Stroke Support GroupJoin us the first Thursday of every month for free information, inspiration and support as we discuss various topics regarding strokes and related issues. Patients, survivors, families and caregivers are welcome. Day Date TimeThursday April 6 3:30 p.m. to 5 p.m.Thursday May 4 3:30 p.m. to 5 p.m.Thursday June 1 3:30 p.m. to 5 p.m.

Cost: FreeLocation: TamaracFor more information, call 231.924.3073.

Parkinson’s Support GroupJoin us the third Thursday of every month for free information, inspiration and support as we discuss various topics regarding Parkinson’s disease. Patients, families and caregivers are welcome.Day Date Time Thursday April 20 3:30 p.m. to 5 p.m.Thursday May 18 3:30 p.m. to 5 p.m.Thursday June 15 3:30 p.m. to 5 p.m.


Alzheimer’s Support GroupJoin us the fourth Thursday of every month for free information, inspiration and support as we discuss various topics regarding Alzheimer’s disease and other forms of dementia and memory loss. Patients, families and caregivers are welcome.Day Date Time Thursday April 27 3:30 p.m. to 5 p.m.Thursday May 25 3:30 p.m. to 5 p.m.Thursday June 22 3:30 p.m. to 5 p.m.


Answers on Alzheimer’sMeet one-on-one with an Alzheimer’s Association community outreach coordinator to discuss your concerns and get your questions answered on the third Thursday of every month. Appointments are recommended, but walk-ins are welcome. Day Date Time Thursday April 20 9 a.m. to noonThursday May 18 9 a.m. to noonThursday June 15 9 a.m. to noon


Alzheimer’s and Dementia Quarterly Program—Understanding and Responding to Dementia-Related BehaviorAlzheimer’s disease and other dementias can cause people to act in anxious, aggressive or unpredictable ways. These reactions can be difficult for the caregiver and dangerous for the person with the memory loss. Learn why these behaviors may occur and how to respond in a way that can be both safe and effective. This program is open to the public.Day Date Time Wednesday June 28 1 p.m. to 2:30 p.m.


Tobacco and Nicotine Quit InformationQuitting tobacco and nicotine use is the single most important thing you can do for your health. Talk with Spectrum Health’s tobacco treatment specialist (TTS) for information about group classes, one-on-one coaching and family quit programs. Special counseling is available for pregnant women, new moms and youth.

Cost: Free consultation and programsLocation: Tamarac and Spectrum Health Gerber Memorial Hospital

For more information, call Sally Wagoner, RN, TTS, 231.924.7589.Participants will be eligible for a free month’s membership at Tamarac.

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Quit 101: Smoking Cessation Class—Four-Week Series Are you fed up with the impact tobacco is having on your wallet and your health? Have you struggled to stop using tobacco, only to remain caught in the web of addiction? Quit 101 focuses on tips to help you develop a quit plan and strategies that will work for you.Day Date TimeWednesdays June 7 to 6 p.m. to 7:30 p.m. June 28 Cost: FreeLocation: The Stream, NewaygoTo register, call 231.924.7589.Participants will be eligible for a free month’s membership at Tamarac.

Freedom From Smoking®—Eight-Week Series Join the American Lung Association’s successful tobacco and nicotine quit program. You will get a workbook, a DVD and the support you need to quit for good. Day Date Time Saturdays April 1 to 6 p.m. to 7:30 p.m. May 13 Monday April 24 6 p.m. to 7:30 p.m.

Cost: $25; financial assistance available Location: TamaracFor more information or to register, call 231.924.7589.Participants will be eligible for a free month’s membership at Tamarac.

Hope and Healing Support GroupSpectrum Health Hospice offers the following sessions to provide information about the grief experience. Sessions are open to the community and geared toward adults who have had a loss within the past year. A minimum of four participants is needed to hold the group. Day Date Time Wednesday May 24 10 a.m. to 11 a.m.Wednesday June 28 10 a.m. to 11 a.m.Wednesday July 26 10 a.m. to 11 a.m.

Cost: FreeLocation: TamaracRegistration is required; call Kelly at 616.486.2833.

Weight Empowered (formerly TEAM)Join others in your weight loss or weight management journey for an encouraging time of group coaching and support, weekly weight tracking and more. Day Time Location Tuesdays 5:30 p.m. to Tamarac 6:15 p.m.Wednesdays 11 a.m. to Tamarac 11:45 a.m.Wednesdays 3:45 p.m. to The Stream, Newaygo 4:30 p.m.

Cost: $10 a month for Tamarac members or $20 a month for nonmembers.For more information or to sign up, call 231.924.3073.

OPTIFAST® Weight Management ProgramOPTIFAST is a comprehensive weight management program that combines lifestyle education with medical monitoring and meal replacements. This program includes:• Meal replacement products • Lifestyle education • Expert counseling • Medical supervision • Weekly support with health coach • One year of weekly classes covering behavioral, nutrition

and physical activity topics

Free OPTIFAST Information SessionDay Date Time Wednesday April 26 5:30 p.m.

Location: TamaracFor more information or to register for the information session, please call 231.924.3073.

Grocery Store ToursLed by a registered dietitian, you’ll learn how to read nutrition labels and make healthy food choices. The grocery store tours are free and include healthy shopping information and lists.Date Time StoreApril 4 5:30 p.m. Ed’s Orchard Market, Hesperia April 21 9 a.m. Ed’s Orchard Market, HesperiaMay 10 9 a.m. Houseman’s Foods, White CloudMay 23 5:30 p.m. Houseman’s Foods, White CloudJune 8 9 a.m. Gene’s Family Market, GrantJune 22 5:30 p.m. Gene’s Family Market, Grant

Cost: FreeRegistration is required. Must be 13 years or older to participate. For more information or to sign up, call 231.924.3073.

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

MyLife Care PlanningIs your living will enough? Who will speak for you when you cannot speak for yourself? Make your wishes known, and be involved in the decision-making process while you are able, giving yourself peace of mind and lifting the burden from your loved ones.

MyLife Care Planning is an internationally recognized care model that helps you put the kind of end-of-life care you want in writing. Spectrum Health Advance Directive Services are free and do not require an attorney.


Michigan Blood Saves Lives—Be a DonorDonating blood is the simplest way to help save lives. Giving blood with Michigan Blood helps ensure that your donation stays local. Day Date TimeFriday April 7 7 a.m. to 1 p.m.Friday June 2 7 a.m. to 1 p.m.

Location: Tamarac

Day Date TimeFriday, May 5 7 a.m. to 1 p.m. Location: Gerber Memorial Hospital

Childbirth Education Early Pregnancy (first trimester to 20 weeks)This free class is designed to help you have a healthy pregnancy.For more information, call 231.924.1344.

Preparation for Childbirth (second or third trimester)This five-week class will help you prepare for labor and delivery, and will cover 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.

Cost: Covered by most insurance plans.Location: TamaracFor more information, call 231.924.1344.

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.

Cost: Covered by most insurance plans.Location: TamaracFor more information, call 231.924.1344.

Big Kids’ ClassThis free class is designed for kids ages 3 to 10 years old and teaches them about becoming big brothers or sisters. 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.For more information, call 231.924.1344.

Infant CPRThis free class teaches you how to take action if an infant begins to choke or stops breathing. The class is taught by an American Heart Association certified instructor. Grandparents are welcome. For more information, call 231.924.1344.

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. The class is taught by a certified lactation consultant. For more information, call 231.924.1344.

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

Cost: Covered by most insurance plans.For more information, call 231.924.1344.

Tamarac, a member of Spectrum Health

At Tamarac you’ll find certified trainers, a café, a swimming pool, an exercise facility, a full-service spa, community events and fitness classes for every level. Tamarac also offers a range of affordable membership options that fit your needs. For more information about membership, call 231.924.1600.

Holiday HoursEaster, April 16: Closed Memorial Day, May 29: 7 a.m. to 1 p.m. (no Child Watch or classes)

TamaracMonday through Thursday: 5 a.m. to 9 p.m. Friday: 5 a.m. to 8 p.m. Saturday: 6 a.m. to 5 p.m. Sunday: Noon to 5 p.m.

For more information, call 231.924.1788 or visit tamaracwellness.org.

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

Euchre Tournament Enjoy a progressive-style Euchre tournament the third Wednesday of every month.

Wednesday, March 15, noon to 3 p.m. Wednesday, April 19, noon to 3 p.m.Wednesday, May 17, noon to 3 p.m.

Cost: Free Location: Tamarac

Tamarac’s Running Club

Cost: Free for members and nonmembers; all distances and abilities welcome.Day: Saturday morningsLocation: Tamarac lobby, 8 a.m.

Group Fitness Classes All group fitness classes are free for Tamarac members. Nonmembers may purchase class passes, five classes for $25 (may mix and match). For more information, call 231.924.1600.

For a complete group fitness schedule, visit tamaracwellness.org.SF = Senior-friendly classesPE = Safe for expectant mothers

Barre FusionIntensity: moderateToning exercises fuse Pilates, yoga and weight training.

Body SculptIntensity: low to moderate This low-intensity workout is designed to systematically strengthen each muscle group in the body.

Cardio Blast Intensity: moderate to highHeart-pumping cardio class uses track work and weight lifting. No two classes are the same!

Core ’n’ StretchIntensity: low to moderateIncrease your flexibility and strengthen your core and spine in a class open to all abilities and limitations.

CycleFit Intensity: highThis class is a unique combination of cycling and strength training for a solid conditioning workout.

Tree House Child Watch*Monday through Thursday: 8 a.m. to 8 p.m.Friday: 8 a.m. to 1 p.m.Saturday: 8 a.m. to noon Sunday: Noon to 4 p.m.

Note: If you have a baby under 18 months of age, a reservation is required before dropping your child off. Infant reservations may be made up to seven days in advance.*Child Watch is now free with a Tamarac membership.

The Skincare Center & Spa at TamaracSunday: ClosedMonday to Thursday: 9 a.m. to 7 p.m.Friday: 9 a.m. to 5 p.m.Saturday: By appointment only

To make an appointment or for more information, call the Spa at 231.924.7800 or visit tamaracwellness.org/thespa.

Family Swim at TamaracMonday: 6 p.m. to 8 p.m.Friday: 4 p.m. to 7 p.m.Saturday: 11:45 a.m. to 2:30 p.m. Sunday: Noon to 2 p.m.

Spring Break Family Swim Hours Tuesday, April 4, 3 p.m. to 5 p.m. Thursday, April 6, 3 p.m. to 5 p.m.

Family swim is free for Tamarac members. For nonmembers, it is free for children up to age 12 and $10 for adult nonmembers. Note: There must be an adult in the pool area for each child at all times.

Special Events at TamaracA Spring Event at The Skincare Center & Spa Thursday, April 20 5:30 p.m. to 7 p.m.

Bring a friend and join us for hors d’oeuvres and refreshments, sample industry-leading skincare products, experience our medical aesthetic services and more at The Skincare Center & Spa at Tamarac. The first 100 people registered for this event will receive a beauty gift bag. To RSVP, call the Spa at 231.924.7800.

Community Sand Volleyball Join Tamarac this summer for 3x3 sand volleyball. The registration deadline is Wednesday, May 31. Call 231.924.1788 for more information or to register. Dates and times will be based on registration.

Cost: $25 per team Location: Tamarac

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

Energize PE SF Intensity: low to moderate

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!

Extreme CircuitIntensity: moderate to high

Train 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.

FAST (Functional Agility and Strength Training) Intensity: moderate to high

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. NEW! Evening classes offered in 2017.

Kidding Around Yoga®Intensity: low

Kids will experience creative instruction in meditation, breathing, relaxation, fitness, games and activities, and stress management. (Recommended for children 6 to 12.)

Pilates PE SF Intensity: low to moderate

Improve your core strength and posture while practicing proper breathing techniques.

PiYo PE SF Intensity: low to moderate

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.

POUND® Intensity: moderateUsing Ripstix®, lightly weighted drumsticks engineered specifically for exercising, POUND transforms drumming into an incredibly effective way of working out. Become the music in this exhilarating full-body workout that combines cardio, conditioning and strength training with yoga and Pilates-inspired movements. Designed for all fitness levels, POUND provides the perfect atmosphere for letting loose, getting energized, toning up and rockin’ out!

Power Yoga Intensity: moderate to highThis one-hour class offers a vigorous fitness-based approach to Vinyasa-style yoga.

Quick HIIT Intensity: highIt’s a short, high-intensity interval workout to turn up the metabolic heat for long-lasting effect.

Restorative YogaIntensity: low Soothe the nervous system with the use of props and a few simple poses to achieve a deep level of relaxation.

Slow Flow YogaIntensity: low to moderate This class teaches yoga fundamentals in a traditional format with Pranayama (breath control), Asana (postures) and meditation.

Spinning® PE Intensity: moderate to highRegardless 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.

Weekend WarriorIntensity: moderate to highThis yoga class is specifically targeted to athletes and focuses on shoulder and hip mobility and strength.

YogaIntensity: moderateThis is a 60-minute yoga class focused on pose breakdowns and transitions as you work through a series of poses.

Zumba® Intensity: moderate to highZumba is an exhilarating, effective and easy-to-follow Latin-inspired calorie-burning activity that moves you toward optimal health.

7SF = Senior-friendly classes PE = Safe for expectant mothers

Specialty Fitness ClassesFor more information about Tamarac’s specialty fitness classes, call 231.924.1600 or visit tamaracwellness.org.

Intro to Weight Training Break out of your cardio comfort zone. In this six-week weight lifting class, you’ll learn basic weight training techniques to help you improve your overall strength and expand your exercise program. The class size is small—two to three people per class, taught by one of our fitness specialists.

Cost: $50

KnockoutThis is an intense 60-minute workout with kicking, punching and lifting to test your stamina and build strength. It’s a small class environment with tailored programming and multiple options each week.

Cost: $75 for members; $99 for nonmembers (12 class passes)

Suspension TrainingTrain every muscle group in your body with a workout that utilizes gravity and body weight to emphasize muscular balance, control and strength.


NEW! Outdoor Bootcamp This high-intensity class will push your functional strength, endurance and agility to the limit. Outdoor Bootcamp will meet in the parking lot behind Tamarac.


NEW! Strong and Stable Falls are the leading cause of accidental injury in older adults, but most falls can be prevented. This class will help you improve your posture and increase your stability, giving you increased confidence as you move.


*A fall prevention/balance screening is required for participation in this class. Call 231.924.1788 for more information.

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.

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

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. For dates and times or to register, call 231.924.1788.Day Date TimeWednesdays April 12 to May 24 5 p.m. to 6 p.m.

Cost: Tamarac members $20; nonmembers $30Location: 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. It’s a seven-week series. For dates and times or to register, call 231.924.1788.Day Date TimeThursdays April 13 to May 25 5 p.m. to 6 p.m.


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 basic movements, the nine intermediate movements and the reverse of the nine intermediate movements. Seven-week series. For dates and times, or to register, call 231.924.1788.Day Date TimeMondays April 10 to May 22 5 p.m. to 6 p.m.


Aquatic Classes Tabata Bootcamp Intensity: low to high

This intense workout is designed around intervals of work and rest to keep the heart pumping, burn calories and challenge your muscles.

Hydro Blast PE SF Intensity: low to high

Get everything from deep-water exercises to kickboxing while challenging yourself against the waves!

8

Aqua Fitness PE SF Intensity: low to high

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.

Aqua Power PE SF Intensity: low to moderate

Get body tone and strength using only aquatic weights and the water’s natural resistive properties.

Aqua Fusion PE Intensity: low to high

Dive into a class that has it all: cardio, toning, games and aqua toys! No two classes are alike.

Arthritis Aquatic Program SF Intensity: low

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.

Deep-Water Challenge Intensity: moderate to high

With the use of buoyancy tools, challenge your core and limbs to move against the resistive properties of the water.

Swim LessonsAdults and Children Private Swim LessonsLearn 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. Cost: Tamarac members Nonmembers $20, 30-minute session $35, 30-minute session $40, 60-minute session $55, 60-minute sessionLocation: Tamarac

Group Swim Lessons All group swim lessons are offered Saturday mornings. Class times will be decided by enrollment.

Beginners—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 Saturdays May 6 to June 17*


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 Saturdays May 6 to June 17*


Tadpoles/Frogs—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 Saturdays May 6 to June 17*


Sharks—According to Ability LevelClasses are six weeks, 45 minutes, with a maximum of 10 participants. Call 231.924.1788.Day Dates Saturdays May 6 to June 17*


*Swim lessons will not be held on Saturday, May 27.

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community health and wellness guide spring 2017...made the decision to quit many times in your life....

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