LIFESTYLES OF THE FIT AND HEALTHY Issue 4 1

Happy & Healthy Holidays

Lifestyles of the FIT and HEALTHY

October 2014

NO EGOS. NO PRESSURE. NO GUILT.

We know that the holiday seasons are just around the corner when our stores have become filled with a mixture of Halloween, Thanksgiving, Hannukah, Christmas, and New Years decore. While we prepare for all of the festivities it is important to remember that choices we make during these last few months are going to set us up for 2015. We want to make sure we put our best foot forward. Here are just a few easy tips to guide you through the revelry.

Let’s first look at things to help get us

prepared for the big meal.

Drink a glass or two of water- it helps trigger the brain to think that you’re fuller.

Don’t go in hungry- walking into a big meal hungry is a recipe for overeating. Instead, eat a high-nutrient snack with protein like a ¼ cup of almonds 60-90 minutes before you dine, they will help you feel fuller faster.

Pin it! - Apps like Pintrest are great for sharing recipes. Look for low calorie words like “seasoned, roasted, light,

and marinated” while avoiding lables such as “loaded, fried, buttery, and smothered.” As an added bonus, people who look at pictures of food are less likely to overindulge.

Get active- the traditional football game against your cousins is great but don’t discredit the benefits of a 10-30 minute walk. Both help stimulate endorphins which could keep you from overeating and you will be more in tune with your body when your brain cues for fullness.

The big day has arrived and the dinner bell has been rung. Make good choices and follow the guide below to keep

yourself from overeating.

Scout ahead- scan the spread and only take your favorites rather than taking a little of everything.

Keep your distance- sit as far away from the food as possible. Even better, don’t face it. Not having the food readily accessible will reduce the likelihood of you returning for seconds (or thirds).

Give your plate some color- literally. Set yourself up for success by using smaller plates; 10” or less and in a color that contrasts from your food, darker plates can help cut the carbs even more since most are white. You will trick your brain into thinking you’ve taken much more.

Get up & move!

LIFESTYLES OF THE FIT AND HEALTHY 2

Pile on the protein- the leaner the better (20-25g per meal). Lean protein, like white turkey meat, is high in nurtrients and helps to satisfy your appetite better than the high calorie carbs (pasta, mashed potatoes, and breads). Don’t forget those almonds you ate before the meal!

Fabulous fiber- like that in fruits and vegetables are lower in calories and fill you up faster due to their higher water content. They also help your body rid itself of toxins and waste allowing it to function more effectively.

Now that you’ve stuffed yourself with healthier choices and didn’t overeat, what do you do with all of those leftovers?

Ship ‘em out- send them home with someone else. What college student is going to turn down free food? If it isn’t available, you can’t eat it.

Clearly a better choice- package healthy food in clear containers. The easier it is to see in the fridge or on the counter, the more likely you will eat it.

Hard to see, let it be- wrap your cookies, pies, and other less healthy leftovers in aluminum foil and place them in a less prominent spot in the kitchen. You won’t frequent these

goodies as much.

Look for more healthy eating tips like these from the American Council on Exercise, Health Management Resources, Shape

magazine, healthcare providers, and your trainer.

Get to know these dedicated individuals! Top row, left to right: Rick Fleming -55lbs and Susan Bracey -115lbs. Second row,

left to right: Mike Janz -114lbs and Vivian Meyer -5olbs. Third row: top Marty Adams -90lbs, bottom Lynne Brown -65lbs, picture center Kathy Schirtzinger -165lbs, and

right Susanne Anderson -170lbs. Bottom row, left to right: Rosalie Lowe -62lbs, Mary Roberts -60lbs, and Terry Hatcher -120lbs.

LIFESTYLES OF THE FIT AND HEALTHY 3

If you plan to work out with a trainer, you MUST schedule an appointment in advance.

Members of the Fitness & Wellness Center receive a FREE Guest Pass each month, so you can share fitness with a friend.

Is your favorite student coming

home from school soon? Share the gift of fitness with them by purchasing a Student Monthly Membership. At $25+tax a month, you can pre-purchase memberships at the front desk and surprise your student when they return home over break.

O1 Fitness & Wellness Center tee-shirts are available for purchase @ $10 each. See a front desk staff member if interested.

NO EGOS. NO PRESSURE. NO GUILT.

Member Referral Program- If you refer someone and they

join, earn a FREE O1 Fitness

& Wellness Center tee-shirt.

All members are offered a free Basic Fitness Orientation upon joining. Schedule a time with one of our trainers to learn how to safely and effectively use our fitness equipment.

Training Sessions are available for $20 an hour and

are purchased in packages of five. Schedule each appointment with your favorite trainer(s) at a time that is convenient for you.

Healthways (SilverSneakers and Prime) members, please remember to bring both your key tag and your Healthways identification cards each time you visit the Fitness and Wellness Center. We are able to reissue both cards in the

event that either is lost.

Starting November 3rd, we will require 6 participants in any SilverSneakers class or that day’s class will be cancelled. Members who have signed up will be notified of the cancelation.

QUESTIONS? CALL (614) 545-7999

Do you have any questions about your membership? Want to get schedule for a session with a trainer? Give us a call!

Our Fitness and Wellness Center is open

Monday-Friday from 7am-7pm.

Member Reminders

LIFESTYLES OF THE FIT AND HEALTHY Issue 4 1

LIFESTYLE SUPPORT

401 Fitness:

An Investment in You Join Garry Benford, personal fitness & wellness director, as he presents the 401 Fitness: An Investment in YOU seminar the first Thursday of each month at 5:30pm. This is a wonderful introduction to fitness as well as nutrition. Come learn about the three factors of exercise, the importance of strength training, and why nutrition is the foundation of any fitness program. Upcoming class dates are: November 6th and December 4th. This seminar is free but registration is requested. To receive a call reminder, please register with a member of the front desk staff by stopping in or calling the front desk at (614) 545-7999.

Advocare: 24 Day Challenge

We are proud suppliers of the Advocare: 24-Day Challenge- whether it’s the first few pounds or the last few inches, this program is designed to jumpstart your weight loss. The first 10 days cleanse your body of toxins while the last 14 gives your

body the tools it needs to achieve your next goal. Through the use of natural supplements and a structured meal plan combined with

regular exercise our members have averaged a weight loss of 18 pounds each. We have sold over 200 kits since we’ve opened at our location alone, some to repeat challengers. This could be the answer you’ve been looking for. Ask a staff member for more details.

Fitness & Wellness Center Happenings

SilverSneakers members visited Blacklick Woods Metro Park for a wonderful nature walk and picnic lunch. As a special added bonus, we got to celebrate the recent marriage of our friends Richard and Cathy Watters.

Congratulations you two!!

Suburban Steel is celebrating their 1 year anniversary with the O1 Fitness & Wellness Center. Their employees have worked out with Garry Tuesdays and Thursdays during their lunch hour as part of a commitment to wellbeing. Way to inspire others to make wellness a must! Keep up the great work!!!

This could be YOU! Share your wellness story with us and help inspire others to make the

commitment to their health.

Terry and Linda Zeik regularly work out with their trainer Barb. They are both excited about the strength they’ve gained and particularly enjoy the variety of exercises that Barb presents them with. Barb gives the couple modifications that help them with their orthopedic issues.

Keep up the great work Terry and Linda!!!

Andy and Patty participated in the Get Going Gahanna Health Fair at the Y in Gahanna and even presented a walk in demo of our SilverSneakers classes. Several of our members came out to get great information from the providers and participate in one of the many live demos. Thank you for showing your support and enjoying the day with us!

LIFESTYLES OF THE FIT AND HEALTHY 5

SilverSneakers is the nation’s leading

exercise program designed exclusively

for Medicare-eligible adults and for

Group Retirees. SilverSneakers offers

physical activity, health education and

social events, helping to reduce health

care costs driven by the physical and

mental effects of aging and physician

and hospital visits. Our Fitness &

Wellness Center offers amenities such

as fitness equipment, treadmills, free

weights, and signature SilverSneakers

classes, which are designed specifically

for older adults and taught by certified

instructors.

CLASSES SilverSneakers® Classic- Have fun

and move to the music through a

variety of exercises designed to

increase muscular strength, range of

movement and activities for daily

living. Hand-held weights, elastic

tubing with handles and a

SilverSneakers ball are offered for

resistance. A chair is available if needed

for seated or standing support.

Classic classes are offered on

Mon/Wed~1:45pm,

Tues/Thurs~9:45am,

and on Fri~11:30am.

SilverSneakers® Circuit- Combine

fun with fitness to increase your

cardiovascular and muscular endurance

power with a standing circuit workout.

Upper-body strength work with hand-

held weights, elastic tubing with

handles, and a SilverSneakers ball is

alternated with low-impact aerobic

choreography. A chair is used for

standing support, stretching and

relaxation exercises. Circuit classes

are offered Tues~2:15pm and

Fri~9:45am.

SilverSneakers® Yoga- Move your

whole body through a complete series

of seated and standing yoga poses.

Chair support is offered to safely

perform a variety of seated and

standing postures designed to increase

flexibility, balance and range of

movement. Restorative breathing

exercises and final relaxation will

promote stress reduction and mental

clarity. Yoga is offered

Tues/Thurs~12:45pm.

Zumba Gold®- The easy-to-follow

program, that lets you move to the

beat at your own speed. It's an

invigorating, community-oriented

dance-fitness class that feels fresh, and

most of all, exhilarating! While this is

not a SilverSneakers offering, Zumba

Gold classes provide modified, low-

impact moves for active older adults.

INSIDER TIPS

Participants are required by

SilverSneakers to have water at their

chair and are strongly encouraged to

wear supportive shoes. Registration is

HIGHLY recommended as class space

is limited. You can register for classes

in the Fitness and Wellness Center or

by calling the front desk at

(614)545-7999.

Starting November 3rd, we will require 6 participants in any SilverSneakers class or that day’s class will be cancelled. Members who have signed up will be notified of the cancelation.

SilverSneakers recommends not participating in the same exercise class two days in a row, so we ask our members to attend classes with the same name with one day break in between. Adding to these workouts with a regular cardio and strength training program can greatly enhance your physical well-being.

SilverSneakers at Orthopedic ONE

“I can tell that the SilverSneakers classes help me. I feel stronger

and have a lot more energy! It’s great!”

LIFESTYLES OF THE FIT AND HEALTHY 6

Meet Our SilverSneakers

Instructors

Patty Geiger became our first SilverSneakers instructor in April 2013. A fitness and nutrition

enthusiast for most of her life, Patty loves sharing fitness tips and stories of her hiking adventures with her classes. Patty

guides our SilverSneakers members

through the SilverSneakers-Classic classes Tuesdays and Thursdays at 9:45am and Fridays at 11:30am. Patty also leads the SilverSneakers-Circuit classes on Tuesdays at 2:15pm and Fridays at 9:45am. Patty is available for Basic Fitness Orientations by scheduling with her directly.

Judy Ballenger has been a wonderful addition to our SilverSneakers program. Judy has taught classes for several years at various locations and is currently offering

SilverSneakers- Yoga classes Tuesdays and Thursdays at 12:45pm for our members. Judy

truly loves sharing her joy of fitness with her class. The only things she loves more are her family and maybe Mickey Mouse. In addition to her SilverSneakers offerings, Judy also instructs Zumba Gold®

Mondays and Wednesdays at 3:45pm. While Zumba Gold is NOT a SilverSneakers offering, it is still FREE for our members.

Andy Moyer, as the Office

Coordinator, is the first point of contact for many visitors of the Fitness and Wellness

Center - giving tours, scheduling appointments, and helping the trainers in whatever way he can. Andy can be found at or around the front desk Monday through Friday, offers SilverSneakers-Classic class on Mondays at 1:45pm, and is now available for Personal Training. He is excited to share fitness with others as he continues on his adventure.

Barbara Murdock is a retired principal and has also been a group aquatic exercise instructor. Barb is very enthusiastic

about fitness and always meets clients with a warm

smile. In addition leading the SilverSneakers-Classic class on

Wednesdays at 1:45pm, Barb is also available for Personal Training.

SilverSneakers- Schedules

Current class schedules can be picked up at the front desk or downloaded from the Fitness & Wellness Center page on

www.cardinalortho.com

Stay tuned for more exciting SilverSneakers news!!!

Join our SilverSneakers instructors, for awesome class specially designed for SENIORS! Get fit! Have Fun! Make Friends!

LIFESTYLES OF THE FIT AND HEALTHY 7

Our Director

Everyone who is a member more than likely knows our director, Garry Benford. Garry is a rock;

with his encouragement countless members have been able to achieve and surpass their fitness and weight loss goals. Garry is no stranger to our orthopedic doctors, not only has he been a bilateral shoulder and

bilateral hip replacement patient but he also consults our physicians regularly about member programs. Garry is available for

Personal Training Monday, Wednesday, and Friday morning as well as Tuesday and Thursday afternoon/evening. Along with his training schedule, Garry is also available for nutrition counseling by appointment. Let Garry help lay the foundation to your fitness and wellness journey!

Trainers

As our member numbers have climbed, we have added additional

trainers to our staff. All of our trainers have been hand selected by Garry for the unique expertise they bring to the Fitness and Wellness Center. A few of our trainers also work at the front desk when they are not working directly with our

members.

Beth Boystel was the first trainer

that Garry brought into the Fitness and Wellness Center. Beth

has been a wonderful addition to our staff; she uses her knowledge of fitness and body mechanics to tailor her

workouts for the needs of her clients. Beth likes to implement traditional forms of training into her routines. Beth’s gentle encouragement has led many members to uncover a newfound love for fitness. She helps give members their Basic Fitness

Orientations and also offers Personal Training hours Monday and Wednesday afternoon/evening as well as Tuesday and Thursday mornings. Beth also pitches in at the front desk whenever she is needed. Join Beth for a workout to start or finish your day off on a high note!

Suzanne Petrella is always eager to learn new

exercises and improve herself. She is frequently in the fitness center on her own trying out new workouts and blending them into her own training style. Suzanne is available for Basic Fitness Orientations and Personal Training Tuesday and Thursday evenings. Join Suzanne

to for a fun workout!

Alexa Robinson-O’Neill has been training personal clients for many years and is now lending her own

style and expertise to our members. Having also

been an orthopedic patient at the Cardinal Orthopaedic Institute, she

understands the importance of continued rehabilitation. Currently, she is enrolled at OSU in the Medical Dietetics program and will be able to offer yet another service to her clients as a registered dietitian. Alexa guides her clients through their basic fitness orientations and is available for training. Allow Alexa to be your guide to a happier, healthier you.

Meet the Staff

“THE THING I LIKE MOST

ABOUT THE ORTHOPEDIC ONE FITNESS &

WELLNESS CENTER IS

THAT THE OTHER MEMBERS ARE JUST LIKE

ME. I’VE HAD A KNEE REPLACEMENT, HE’S

TORN HER SHOULDER,

AND WE ALL HAVE ARTHRITIS.”

-ANONYMOUS

-

LIFESTYLES OF THE FIT AND HEALTHY Issue 4 1

Front Desk Staff

Terry Hatcher has worked out with

Garry for several

years and has been

extremely successful

with both her exercise

and nutrition

plan. Terry has begun to motivate those around her to do the same. She shares her story with members as

she shows them around our Fitness & Wellness Center. Terry works at

our front desk part time and would love to meet you.

Mary Murtha joined our staff at the

end of 2013. She always greets members with a genuine smile and

welcomes them to the

Fitness & Wellness

Center. Mary works out

twice a week with one of

our trainers and is always

ready for a new challenge. Mary’s welcoming

personality makes our members feel at ease when they come to work out,

like their visiting an old friend. She is always eager to help and loves

showing visitors around the Fitness & Wellness Center.

Sue Murphy has worked out with Garry for many years and frequently

works out in the gym on

her own. She has seen

several of our physicians and

worked with Katherine in

our Physical Therapy

department as part of her orthopedic treatment. Since Sue joined our staff

on an as needed basis she excitedly shares the joy of fitness with others.

Sandi Lopper joined our staff

recently, rounding out our number of front desk staff members. Sandi is

always cheerful and eager to help. Sandi and her husband have been

members of the Fitness & Wellness Center since it opened and have

trained with Garry in

addition to coming in on their

own each week.

When Sandi welcomes

new members to the Fitness & Wellness

Center, it is apparent that she wants them to feel at home and that she

takes pride in our offerings. Join us in welcoming our newest fitness

friend.

LIKE Orthopedic ONE on Facebook and

share your fitness journey with your friends!

“Working with a trainer can give you the extra push to

challenge yourself.” Please cut out and complete this form for your chance to

win…

5 FREE Training Sessions!!!

Please cut out and complete this

form for your chance to win…

5 FREE Training Sessions!!!

Name:

Phone:

All entries must be turned into

the front desk by 10/31/2014.

Winner will be notified on

11/03/2014. Keep a look out for new staff members

joining us in the Fitness & Wellness Center.

LIFESTYLES OF THE FIT AND HEALTHY Issue 4 1

Lifestyles of the FIT and HEALTHY

Orthopedic ONE

Fitness & Wellness Center

170 Taylor Station Road Columbus, Ohio 43213

(614)545-7999