May 2018 Newsletter

Engage Wellness is the medically-based way to get and stay healthier

A warm welcome to new participants that joined our Engage Wellness

family in the month of April: Marion and Steve P., Janet C., Kathryn S.,

Corkie and John N., Lisa B., Mary P., Merryellen T., Suzanne B.

Thank-you for choosing us to be part of your wellness journey!

In honor of Memorial Day,

Engage Wellness will be

CLOSED Monday, May 28th

! Enjoy the holiday!

Friday, May 18th

1:00 p.m. — 3:00 p.m.

Engage Wellness — 730 South 38th

Avenue

Multi-Purpose Room

What if there was one medicine so powerful in maintaining and improving health that it could treat

dozens of diseases, such as diabetes, hypertension, heart disease, and obesity? There is, and we

can help! Please join us for a program overview, live interactive class demo, and a tour of the facility.

Attendees that join Engage Wellness on the day of the event will receive half off the one-time

enrollment fee, the balance of May, and the month of June free. Seating is limited. Act now to

reserve your seat. Call 402-552-7210 by Wednesday, May 16th

! We look forward to seeing you.

REFER ONE, GET ONE!

Participants if you refer an individual that joins in the month May, you will get one month FREE!!!

Congratulations to Lyn and Joe P. and Mollie and Terry F., who earned a free month of participation by

referring a new member. Thank you!

Tell your friends about our May special, half off the one-time enrollment fee or invite them in for a tour.

Better yet, have them register for the May 18th

program preview.

Congratulations to the following participants who have achieved

special attendance milestones at Engage Wellness (as of April 21st, 2018).

Barb P. — 900 Lynette P. — 700 Bernadette B. — 400 Maureen B. — 200

Nancy M. — 700 Dana T. — 700 Susan H. — 300 Bob B. — 200

Lou Ann A. — 700 Joe N. — 500 Mollie F. — 200 Bill P. — 100

John A. — 700 Bob W. — 500 Mary Beth B. — 200 Shan J. — 100

Andy K. — 100

The Nu-Step is a seated, cross training machine that provides benefits for individuals of all fitness levels,

and chronic condition types. The Nu-step involves total body movement, working on cardiovascular

endurance and lower & upper body strength using both legs and arms.

Often times, if an individual is suffering from pain and stiffness associated with arthritis, fibromyalgia, or

other musculoskeletal condition, standing and moving for long periods of time can be very painful, making

exercise uncomfortable. The Nu-step is non-impact movement, providing these individuals with the ability

to exercise while seated, taking their body weight, therefore, pressure, off their joints. These individuals

may be able to tolerate movement, from an endurance standpoint, but their joints may start to ache, forcing

them to stop prematurely. The Nu-step allows them to work their cardiovascular system (heart and lungs),

while protecting their joints.

In addition to a good cardiovascular workout, the Nu-step also helps to build strength, in individuals who

are very weak, all the way up to individuals who may be very fit. This is done through the versatility of the

machine, to be able to change levels, making the resistance harder.

The Nu-step is also extremely easy to get on to and off of, for people who may experience mobility or balance issues. The seat and arm settings are easy to maneuver, and the screen is easy to read and understand. Our Wellness Specialists feel as though the Nu-step is a good fit for everyone! If you have never tried the Nu-Step, and think it would be a good fit for you, or are just looking to switch up your program, please let Heather or Sara know!

PARTICIPANT TESTIMONIALS

“I love the Nu-Step! It’s easy to use. I just started using it again after being gone for a

few months. So easy to transition back into exercising with the Nu-Step. I’m looking

forward to stepping up to higher levels.” Lisa B.

“Easy to maneuver and start your exercise routine. Quiet, so you can talk to people around you.” Julie K.

“This is the machine I started using, when I began cardio-rehab. I appreciate the variety of levels allowing

you to easily progress your program.” Chick M.

QIGONG

Qigong is a practice of coordinated movements and breathing done in repetition for cleaning, cultivating

and balancing energy within the body while also building strength and stability. It can be thought of as a

moving meditation. There are many different sets of Qigong, the ones I teach can be categorized either

for overall health and wellbeing - Energy Qigong, Shibashi 18 part 1, and Incense Qigong, or are targeted

for specific energy systems of the body - Qigong for the Cardiovascular System, Qigong for the Liver and

Gallbladder System, Qigong for the Respiratory System (coming soon in June), and Qigong for the

Digestive System (coming later in September).

BEGINNING TAI CHI

In this class we warm up with Qigong and then focus on the 8-form Tai Chi set for better balance.

Recently, we have been learning a modified 24-form set where we are predominantly forward-facing

rather than turning with the forms making it easier to learn and have support of a chair if needed. Tai Chi

differs from Qigong in that we flow from one form to the next rather than repeat each form. We do not

coordinate the breath with the movements although this happens naturally as we develop the practice

and warm up with Qigong. The two are very similar in look as we move slowly and smoothly and

maintain upright posture and flexibility for elbows and knees.

HERE’S WHAT PARTICIPANTS HAVE TO SAY

“Rick and I enjoy how Julie has been able to keep Tai Chi interesting by introducing other disciplines like

Qigong to her class. She always has a good attitude and tries to adjust the routine whenever a new

person joins the group. We always look forward to our Tuesday and Thursday class.” Maria B.

“I love Tai Chi-Qigong! It is a great warm up and cool down exercise. My fibromyalgia is improved

because of this. Been doing the class for 3 years twice a week, and now do this at home daily. Really

helps balance. My Mother’s doctor said she can do this and now I bring my 98-year-old Mother and her

friend with me. Balance has improved and no falls. We sit and stand. Come join the fun and feel better

by engaging in wellness with Julie.” Judy E.

“I am a firm believer in moving & exercise. I started with 2 canes and 6 months later had hip replacement.

I was back in class in 5 weeks and did not require rehab. My balance is so much better.” Lyn P.

INSTRUCTOR BIO - JULIE J.

Almost 4 years ago, after a 16 year career as a graphic designer, and then a 10

year stint as a stay-at-home Mom, I began teaching Beginning Tai Chi at

Engage Wellness, the threshold of my Tai Chi/Qigong teaching adventure.

Building upon the modified 8-form Yang style Tai Chi set for balance, I

continued certification trainings to add the 24-form Tai Chi set and several

different sets of Qigong. This has created a holistic ground for my other life as

a multi-medial artist and I am beginning to see the beauty of this interconnection

play out in the classes I teach and the artwork I make. Through teaching at

Engage I’ve met some warm and wonderful people, and have received much

support and encouragement in the development of my teaching practice. I am

blessed to a to be a part of the Engage community!

Q&A Session with Katherine Holian:

Q: How long have you been coming to Engage Wellness?

A: Since December 2014.

Q: What activities do you participate in?

A: Cardio machines, weight lifting, Tai-Chi/Qigong, and Vigor and

Tone.

Q: What is your favorite aspect of Engage Wellness?

A: I love that I can do all the activities in one place, back to back,

and most of all, with people I really enjoy.

Q: How has your motivation to exercise changed, since you

started coming here?

A: It is now part of my daily life. I know when I get up 3 days a week that I will go to Engage before I’m

really even awake. And then it’s done and I can enjoy the rest of the day and the days I don’t come

in because I know I’m getting great exercise and feeling better because of it.

Q: What advice would you give other EngAge participants, to help them achieve their fitness

goals?

A: Work hard when you are at Engage. If I take the time to come in, I want to make sure I am getting

the maximum benefits from it. And hang in there; even when it seems like hard work or boring. It’s

worth the effort.

Q: How has exercise helped manage any chronic conditions?

A: Yes, it certainly has. I have been able to cut way back and get off several medications I was taking.

Plus I haven’t had any asthma problems since starting the exercise programs at Engage.

Q: Any tips for successful aging you would like to share?

A: Keep moving - both your body and your mind. Not only do I work out at Engage, I also spend about

an hour a day walking my dog and swim almost daily when the weather is warm. I also read a lot,

travel, participate in political discussions/demonstrations, and have been part of research about

forecasting future developments in the world.

A few facts about me:

I worked at Metro Community College, as an administrator, for almost 30

years and it has been exciting watching it grow and expand. But I love now

having time to travel and to visit my sons and their families more often. Two

of my grandchildren live just north of Boston and the other two live in

Brussels, Belgium for another 15 months. Then they will move back to San

Francisco. Not bad places to visit! I also have a cockapoo, Scout, who

keeps me busy and demands walks at least

3 times a day.

MAY IS EXERCISE IS MEDICINE MONTH

Regular aerobic activity, such as walking, bicycling or swimming, can help you live longer and healthier. Need motivation? See how aerobic exercise affects your heart, lungs and blood flow. Then get moving and start reaping the rewards.

During aerobic activity, you repeatedly move large muscles in your arms, legs and hips. You'll notice your body's responses quickly.

You'll breathe faster and more deeply. This maximizes the amount of oxygen in your blood. Your heart will beat faster, which increases blood flow to your muscles and back to your lungs.

Your small blood vessels (capillaries) will widen to deliver more oxygen to your muscles and carry away waste products, such as carbon dioxide and lactic acid.

Your body will even release endorphins, natural painkillers that promote an increased sense of well-being.

Regardless of age, weight or athletic ability, aerobic activity is good for you. As your body adapts to regular aerobic exercise, you'll get stronger and fitter.

Consider the following ways that aerobic activity can help you feel better and enjoy life to the fullest.

Aerobic activity can help you:

Keep excess pounds at bay - Combined with a healthy diet, aerobic exercise helps you lose weight and keep it off.

Increase your stamina - You may feel tired when you first start regular aerobic exercise. But over the long term, you'll enjoy increased stamina and reduced fatigue.

Ward off viral illnesses - Aerobic exercise activates your immune system in a good way. This may leave you less susceptible to minor viral illnesses, such as colds and flu.

Reduce your health risks - Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, metabolic syndrome, stroke and certain types of cancer. Weight-bearing aerobic exercises, such as walking, help decrease the risk of osteoporosis.

Manage chronic conditions - Aerobic exercise may help lower blood pressure and control blood sugar. If you have coronary artery disease, aerobic exercise may help you manage your condition.

Strengthen your heart - A stronger heart doesn't need to beat as fast. A stronger heart also pumps blood more efficiently, which improves blood flow to all parts of your body.

Keep your arteries clear - Aerobic exercise boosts your high-density lipoprotein (HDL), the "good," cholesterol, and lowers your low-density lipoprotein (LDL), the "bad," cholesterol. This may result in less buildup of plaques in your arteries.

Boost your mood - Aerobic exercise may ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation.

Stay active and independent as you age - Aerobic exercise keeps your muscles strong, which can help you maintain mobility as you get older. Aerobic exercise also keeps your mind sharp. Studies have found that regular physical activity may help protect memory, reasoning, judgment and thinking skills (cognitive function) in older adults, and may improve cognitive function in young adults. Some studies suggest that it can even help prevent the onset of dementia.

Live longer - Studies show that people who participate in regular aerobic exercise live longer than those who don't exercise regularly.

Source: www.mayoclinic.org/healthy-lifestyle/fitness

Visit us online!

www.unmc.edu/engage

Volume 7, Issue 4 | April 2018

Engage Wellness Staff

Jeannie Hannan - PhD, ACSM-HFD

Wellness Manager

402-552-7227

Heather Shafer - M.S.

Wellness Specialist

402-552-7229

Sara Huebert - B.S.

Wellness Specialist

402-552-7229

Chris Kocol

Operations Assistant

402-552-7210

Tanner Dewey

P.T. Student/Work Study Employee

Kristina Hedum

P.T. Student/Work Study Employee

Marissa Knott

P.T. Student/Work Study Employee

Emily Williams

P.T. Student/Work Study Employee

Engage Wellness Hours:

Monday thru Friday — 6:00 a.m. to 8:00 p.m.

Saturdays — 8:00 a.m. to 2:00 p.m.

FRIENDLY REMINDERS!

Please arrive to Group Movement classes on time. Be respectful of your fellow classmates &

instructor, and help reduce distractions. It’s important for you to warm up properly, to get the most out

of class.

If you utilize the coffee and water on a regular basis, please make a donation to the

coffee/water fund at the front desk, in order for us to continue the program. Thank you to those who

continue to donate! It is very much appreciated!

To help conserve the amount of water bottles that we go through each day, please refrain from taking

more than one bottle of water per visit! You many REFILL your water bottle, either at the

drinking fountain or pantry sink.

Please recycle your empty water bottle (or any other plastic items) in the green recycle bins!

Make sure your Engage parking pass is hanging from the rearview mirror of your vehicle, and don’t

forget to check in at the front desk every time you come to exercise!

Appropriate shoe wear for usage of the equipment in the Fitness Room include those with a closed

toe and closed heel. No sandals or open back shoes are allowed. This is for your safety.

LAST CALL FOR SHIRT ORDERS!!

Update your exercise wardrobe with the new “Exercise is

my Medicine” t-shirt. New logo, bright colors. Please add

your name to the order form across from the front desk.

You will have until the end of this month to place your

order!

You may select :

Size

Color

Short Sleeve t-shirt

Long Sleeve t-shirt

Sweatshirt (Crewneck, Hooded, or Full-Zip Hooded)