November Member Spotlight. Exciting News. Welcome Back. Listen Live

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1 November 2018 Holiday Hours Thursday, November 22nd Closed Friday, November 23rd 7:00am-2:00pm Member Spotlight Russ & Chrissy Emanuel have been members of The Center for Health + Wellness for just 3 months now, but are already seeing the benefits because of their consistent exercise routine. Before joining TCHW, it was hit or miss but we now have incorporated it into our daily activities. Since becoming a member of The Center for Health + Wellness, they have both seen a noticeable difference in weight and inches. The Emanuels enjoy using the cardio and strength training machines, along with participating in Spin and Zumba classes. They even find time to add in a pool workout to their routine. The variety of activities and support from staff is what they feel has made them successful so far, and think others would benefit as well. The staff of The Center for Health + Wellness have really helped us in working toward our goals. With exercise plans written by the Fitness staff to help us reach our goals and the overall friendly atmosphere, TCHW is definitely a facility we would recommend others try out. Do you have a success story that you would like to share with others? Let us hear it! Stop by the Fitness Desk the next time you re in and let us know how your membership has benefited you. You never know who you may inspire to lead a healthier lifestyle! Welcome Back Familiar faces are back on the fitness floor! Tawanda Outlaw is back in the role that she loves most, Fitness Specialist, and is eager to refocus her passion for fitness in the area of training, coaching, and teaching. Get ready to burn calories and reach your goals with Tawanda. With her new role it opens up time for her to offer one-on-one personal training, as well as group training sessions. Sign up today! We would also like to welcome back Robin Palmer as Group Fitness Coordinator. This is an area that she groomed and shaped from the beginning, so she is ready to get everyone excited about group fitness. Robin will merge this role into her current role as Community Wellness Coordinator offering wellness opportunities to both members and the community. This is a perfect fit! We are happy to have both of you in your new roles! Exciting News Welcome to the TEAM Jared Barrier will be joining TCHW staff as the Center s new Director by mid-november. We are excited to have his leadership and passion for fitness added to our team. Jared most recently worked in the corporate world as a Sales Engineer, but is most passionate about his time spent in the U.S. Army as an Airborne Infantry Squad Leader and Weight Control Officer. Jared is married to Jessica and is the father of two wonderful children, Tori and Ben. Join us in welcoming Jared to the team! Listen Live Listen Live to WCLN 1170AM Join our Journey to Health series! Learn how to make real and lasting changes so you can EAT SMARTER and MOVE MORE. Wednesday, November 9:30am Holiday Challenge! Maintain, don t gain this holiday season. Sydney Johnson, NC Cooperative Extension Agent joins us and shares how we can do it! Be a part of the Eat smart, Move More NC movement. Wednesday, November 9:30am Health Chat #3 RETHINK YOUR DRINK Get Social Center Hours Monday- Thursday 5:00am-9:30pm Friday 5:00am-8:00pm Saturday 7:00am-2:00pm Sunday 1:00pm-5:00pm

2 Programs KIDS & Family Fitness Kid Fit Children ages 5-13 will learn new skills while working with certified Fitness Specialists. Thursdays, 5:30-6:30pm Swim Lessons Adult swim lessons now available! Stop by to find a time that fits your schedule. Adult SPLASH Kid Fit Fitness in the pool just for kids! Children ages 5-13 will have fun playing group games in the pool led by Fitness Specialists. **Children must be able to swim unassisted before joining SPLASH Kid Fit.** Mondays, 5:30-6:30pm Child Beginner (Ages 6-12 years old) Preschool (Ages 3-5 years old) Stop by the Front Desk to register or for more information. AFTER BLACK FRIDAY SALE Special offer Nov new and current members can take advantage of this limited time special! Be on the lookout for special advance notice. Are you looking for a great cardio workout to spice up your routine? Join our Swim Challenge 2018! Participants will be rewarded for reaching certain milestones. See staff for more information. You have the Will. We have the Way! Family Time Thursday Friday Saturday Sunday 7:15pm-8:30pm (Lap Pool only) 5:30pm-7:30pm (Lap Pool only) 12pm-1:45pm 1pm-4pm Family time allows access to pool, basketball and racquetball courts for members children and grandchildren ages birth to 13 years old. Attention Swimmers Swim Team practices & meets are starting back in November. Exercise with JD Time waits for no one. You shouldn t either LesMills Virtual = more classes, more often. #NeverMissAClassAgain Find out the classes for the week on the Who s Teaching What schedule. Join JD, our intern, this month on our social media pages to find out exercise tips, workouts, and inspirational quotes to keep you moving.

3 The Center for Health + Wellness Group Fitness Schedule November 2018 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 5:30AM-6:00AM 5:30AM-6:15AM 5:15AM-6:00AM 5:30AM-6:15AM 5:30AM-6:00AM 7:15AM-7:45AM 1:15PM-1:45PM Boot Camp Spin Spin 6:15AM-6:45AM 5:30AM-6:00AM 6:15AM-6:45AM 5:30AM-6:00AM 6:15AM-6:45AM 8:00AM-8:30AM 2:00PM-2:30PM 7:00AM-7:45AM 6:15AM-6:45AM 7:00AM-7:45AM 6:15AM-6:45AM 7:00AM-7:30AM 8:45AM-9:45AM 2:45PM-3:15PM 7:00AM-7:30AM 7:00AM-7:45AM 7:45AM-8:30AM 10:00AM-11:00AM 3:30PM-4:00PM Low Impact Starter Strength Member's Choice 9:00AM-9:45AM 7:45AM-8:15AM 9:00AM-9:45AM 11:15AM-11:45AM 4:15PM-4:45PM Yoga Balance & Core Step Spin 9:15AM-10:00AM 9:15AM-10:00AM 9:00AM-9:45AM 9:00AM-10:00AM 12:00PM-12:45PM Power Plunge Spin Power Plunge Yoga Line Dancing 10:00AM-11:00AM 8:30AM-9:00AM 10:00AM-11:00AM 10:15AM-11:00AM 9:15AM-10:00AM 1:00PM-1:30PM Zumba Zumba Power Plunge 10:15AM-11:00AM 9:05AM-10:05AM 10:15AM-11:00AM 11:15AM-11:45AM 10:00-11:00AM Gentle Waves Line Dancing Gentle Waves Sit & Be Fit Zumba 11:30AM-12:00PM 10:15AM-11:00AM 11:30AM-12:15PM 12:15PM-12:45PM 10:15AM-11:00AM Fall Prevention Tai Chi Gentle Waves 12:15PM-12:45PM 11:15AM-11:45AM 12:30PM-1:00PM 1:00PM-1:30PM 11:30AM-12:15PM Sit & Be Fit Tai Chi 1:00PM-1:30PM 12:15PM-12:45PM 1:15PM-1:45PM 1:45PM-2:15PM 12:30PM-1:00PM 1:45PM-2:15PM 1:00PM-1:45PM 2:00PM-2:30PM 2:30PM-3:00PM 1:15PM-1:45PM Member's Choice 2:30PM-3:30PM 2:00PM-2:45PM 2:45PM-3:15PM 3:15PM-4:00PM 2:00PM-2:30PM Member's Choice Member's Choice 3:45PM-4:15PM 3:00PM-3:45PM Class Locations: Spin Classes - Spin Studio Power Plunge - Lap Pool Gentle Waves/Water Mobility-Therapy Pool Splash Kid - Lap Pool Kid Fit - Gym All other classes - Group Fitness room es: Equipment needs/set-up instructions are posted in equipment room. Page 1 of 4

4 The Center for Health + Wellness Group Fitness Schedule November 2018 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 4:30PM-5:15PM 4:30PM-5:15PM 3:20PM-4:20PM 4:30PM-5:00PM 2:45PM-3:15PM Cardio Fit Fat Blaster Member's Choice 5:15PM-6:10PM 4:30PM-5:00PM 5:15PM-6:00PM 3:30PM-4:00PM Spin Strength & Tone Yoga 5:30PM-6:15PM virtual 5:30PM-6:15PM 4:15PM-5:15PM Zumba Spin Kid Fit 6:00PM-6:45PM 6:00PM-6:45PM 5:30PM-6:00PM Splash Kid Fit H 2 O Mobility H 2 O Mobility 6:30PM-7:30PM 6:15PM-7:15PM 6:30PM-7:15PM 6:15PM-7:00PM 6:15PM-6:45PM Yoga Zumba Strength & Tone 7:35PM-8:35PM 7:30PM-8:00PM 7:30PM-8:30PM 7:15PM-8:00PM 7:00PM-7:30PM Line Dancing Choosing the right class - Are you: *Just beginning your exercise program? *A regular gym-goer ready to take it to the next level? *A conditioned athlete seeking high-energy, high performance workouts? Speak with one of our Fitness Specialists to discuss your goals and help choose the class that's right for you. Most of our classes are designed so that people of all fitness levels can enjoy them. Instructors will recommend modifications to decrease intensity for beginners or to challenge more advanced participants. FREE TO THE COMMUNITY Fall Prevention Mondays 11:30am - 12:00pm Line Dancing Mondays 7:30pm - 8:30pm Sit and Be Fit Tuesdays & Thursdays 11:00am - 11:30am Tai Chi Wednesdays & Fridays 11:30am-12:15pm Walk and Talk Mon - Fri 12:00pm - 1:00pm Wed - Fri 6:30pm - 7:30pm Mon - Fri 6:30am-7:30am All classes are taught by certified fitness specialist and group fitness instructors. They all complete continuing education and training to ensure they deliver quality classes that keep participants safe. Page 2 of 4

5 Group Fitness Classes at The Center for Health + Wellness Fitness Studio Classes Balance & Core Improve overall balance, core control, and strength with functional exercises designed to improve your movement in daily life. These gentle, Pilates-like movements are low impact and great for all ages and skill levels. Get fast and strong using non-contact martial arts-inspired exercises to fuel cardio fitness and train the whole body. Aquatic Classes Gentle Waves Gentle moves in the warm water allow you to gain strength and flexibility without putting excess strain on your joints. This is a great option for those with arthritis and achy joints. H2O Mobility This class in the warm water combines low-intensity cardio, muscle strengthening, and stretching to help increase your overall mobility. Yoga-based workout with elements of Tai Chi and Pilates set to music. It will improve your mind, body, and life. BODYPUMP TM is the original barbell workout for absolutely everyone. Using light to moderate weights with lots of repetition (reps) BODYPUMP TM gives you a total body workout that burns calories, strengthens, and tones. Boot Camp Kick start your morning with this 30-minute, high-intensity workout. Taught by one of our certified fitness specialists, this class is designed to incorporate new and highly popular exercise trends (Tabata, circuit training, AMRAP, etc.) while maintaining a safe environment that promotes proper form and recovery. Cardio FIT Take your workout to the next level with this highly effective strength and conditioning workout combining weight training and plyometric movements. Interval and circuit training intervals will keep your heart rate up to burn the calories. 30-minute core conditioning workout targeting all the muscles around the core. A strong core makes us better at everything we do. Fall Prevention A combination of standing and seated exercises, this class will strengthen your mind and body to help you reduce your risk of falling. Led by one of our certified fitness specialists, participants can be active in a safe, supervised, and encouraging environment. Fat Blaster With a mixture of aerobic and weight-bearing intervals, you ll be sure to get the most out of your time with this quick and efficient total-body session. Workout on water with a floating mat! This workout focuses on core muscle groups while improving balance and coordination. Call in advance of class to reserve your mat! Power Plunge This high energy water class is designed to help you improve cardiovascular fitness and muscle tone without the impact. It is safer for all fitness levels and swimming skills are not required. Warm Water Pool Schedule Members may use the warm water pool for free swim during these times. Monday 5:00am-10:00am 11:00am-1:00pm 4:00pm-9:00pm Tuesday Wednesday Thursday Friday Saturday 5:00am-9:00pm 5:00am-10:00am 11:00am-11:00pm 4:00pm-9:00pm 5:00am-9:00pm 5:00am-10:00am 11:00am-1:00pm 4:00pm-5:30pm 7:00am-11:00am Fitness Studio Class Descriptions Continued on Next Page Page 1 of 2 Not sure where to begin? Let our Fitness Specialists guide you in choosing the class that s right for you!

6 Group Fitness Classes at The Center for Health + Wellness High-intensity interval training that improves cardiovascular fitness. High-intensity interval training designed to make you perform like an athlete. High-intensity interval training designed to improve strength and build lean muscle. Low Impact This class will help you strengthen and tone your body from head to toe in a gentle way. Movements are easy to follow and easy on the joints but can always be modified if you need more of a challenge. Strength & Tone Strengthen and sculpt your entire body with weights, bands, bars, body weight, and much more! Tai Chi Sun Style. Movements are smooth, gentle, loose and naturally brisk. Characterized by lively steps forward and backward. Yoga Be a part of a class that is good for your body and mind. Improve balance, increase strength, and soothe your soul in a calming, relaxing workout. Zumba High-energy music and unique Latin-type dance moves make for a fun and addicting combination that is great for all ages. You ll have so much fun, you won t even realize you re working out! Fun-loving and insanely addictive dance workout. No dance experience required! Member s Choice First come, first serve. Members may use our fitness studio to play their agreed upon choice from our Les Mills Virtual programming collection. Sit & Be Fit Move, strengthen, and stretch your major muscle groups in a safe, supervised environment. Exercises are designed to improve joint range of motion, increase muscular strength, and refine skills needed for daily life. Spin A low-impact, high-energy indoor bicycle ride that integrates music, camaraderie, and fun. This class is self-paced and perfect for all skill levels! If you re new to spin, we recommend showing up a few minutes early so the instructor can ensure you re comfortable with operating the bike. Starter Strength Go back to the basics with free weight exercises that tighten and tone your body. Exercises can be modified for each fitness level (beginner, intermediate, and challenging), making this class a great choice for all! Choosing the right class Just beginning your exercise program? Regular gym-goer ready to take it to the next level? Conditioned athlete seeking high-energy, highperformance workouts? Speak with one of our Fitness Specialists to discuss your goals and help choose the class that s right for your fitness level. Most of our classes are designed so that people of all fitness levels can enjoy them. Instructors will recommend modifications to decrease intensity for beginners or to challenge more advanced participants. All classes are taught by certified fitness specialists or instructors who are certified in group fitness and/or hold additional certifications for specialized programming. They all complete continuing education and training to ensure they deliver quality classes that keep participants safe and reduce risk of injury. Step A classic! You'll burn calories and shape your body with varied, choreographed moves on the step. If you re looking for a class that can help increase your strength, lose body fat, and gain cardiovascular endurance, this class is for you! Not comfortable with the step? No problem. All moves can be modified and executed without a step. Page 2 of 2 Not sure where to begin? Let our Fitness Specialists guide you in choosing the class that s right for you!