Wellspring: Summer 2023 Issue

Wellspring

Practicing Practical Self-Care

Read more on page 6

Five Ways to Make This Your Summer of

Read more on page 18

ABOUT OUR COVER

Located directly across Perth Lane in Winter Park, the Center for Health & Wellbeing (CHWB) considers neighboring Ward Park its backyard. In fact, the Winter Park Health Foundation, co-owners of CHWB, supported the park’s beautification project during construction of CHWB with a grant to the City of Winter Park. The cover imagery for this edition of Wellspring was shot in Ward Park and in CHWB’s Meditation Grove, both locations providing dedicated spaces for tranquility and contemplation.

Featuring breathtaking mature Live Oak trees, CHWB’s Meditation Grove was designed as an open space to encourage active contemplation. In Ward Park, a walking labyrinth offers opportunities for simultaneous contemplation and movement, an ideal combination to bring your mind to peace and find an overall improved state of wellbeing. This summer, make plans to grab a refreshing iced tea from Nourish Coffee Bar + Kitchen and find a moment of solace among peaceful surroundings.

INSIDE THIS ISSUE

TABLE OF CONTENTS

04

ReCenter Yourself: Finding Your Healthy Place

Learn about our Wholeness, Fitness, and Medicine programs and services that inspire your healthiest you.

06

Summer 2023 Special Section: Practicing Practical Self-Care

Taking care of ourselves has never been more important. Learn more from Dr. Shainna Ali, Licensed Mental Health Counselor, author, and upcoming CHWB Community Education presenter.

10

Summer 2023 Community Education Programs

Browse our upcoming slate of Wholeness, Fitness, and Medicine programs – all open to the public, and many of them free.

14

Summer 2023 CHWB

Cooking Classes

Hone your healthy cooking skills and have fun while doing so in an upcoming CHWB Cooking Class.

18

Fitness: Five Ways to Make This Your Summer of Fitness

Maintaining a fitness routine during the summer can be a challenge. Read our top five tips for staying committed.

21

Medicine: Are Those Aches Arthritis?

How do you know if the soreness you are feeling is from overdoing it the day before or a sign of a more chronic condition like arthritis?

The Center for Health & Wellbeing is a partnership between the Winter Park Health Foundation and AdventHealth.

ReCenter Yourself

Life is busy. Between your many obligations, you need a place to center yourself and find community. You need a place where you can nourish your body, mind and spirit in new ways, every day.

The Center for Health & Wellbeing is where wholeness, fitness and medicine come together to help you achieve your optimal state of wellbeing. At CHWB, you’ll find the tools to live a healthier, more gratifying life. Best of all, it’s a beautifully designed and accessible place where you are invited to relax, learn, re-energize and center yourself.

The Center for Health & Wellbeing was born from many years of collaboration between the Winter Park Health Foundation and AdventHealth, and the desire from both organizations to make a more significant, longer-lasting impact on the whole-person health of our communities.

The Center for Health & Wellbeing is open to the public –no membership is required to be a part of our community.

WHOLENESS

• Health and wellness programs designed to give you the tools to improve your quality of life

• Cooking classes and tastings that showcase food as preventive medicine

• Nourish Coffee Bar + Kitchen, serving healthy and delicious selections, plus coffee, smoothies and snacks

• Public spaces for work and play

• A variety of lush, tranquil gardens

FITNESS

The Crosby Wellness Center at the Center for Health & Wellbeing is the only Certified Medical Fitness Facility in Central Florida. Membership includes:

• Two pools and the latest weight and cardio equipment

• Group exercise classes, and private and group lessons in the Pilates Reformer Studio

• Active medical oversight of facility programming

• Personal training from certified and licensed staff

• Health-risk reduction and therapeutic- lifestyle programs

Additionally, an indoor walking track, an outdoor walking path and fitness-focused CHWB Community Education Programs are free and available to the public.

MEDICINE

Renowned AdventHealth physicians offer a full range of health services, including:

• Chronic condition management

• Medically assisted weight-loss programs

• Sports medicine and rehab, and more

Discover your personalized path to whole-person health.

When you book a tour of the Center for Health & Wellbeing, you’ll uncover your personalized path to whole-person health, supported by our world-class programs and amenities.

Practicing Practical Self-Care

If you’re reading this, it’s likely that you’re guilty of putting everyone and everything in your life before your own needs and priorities. But between the everyday stressors of family, jobs and social obligations, and the extra-stressful times we are living in, taking care of ourselves has never been more important.

It’s important to remember that self-care goes far beyond an hour in a Barca lounger with cucumber slices on our eyes and a green juice in hand. Self-care encompasses the intentional practice of learning, supporting and fostering total wellbeing so that we can live our happiest, best and most productive lives.

To learn more, we sat down with Dr. Shainna Ali, mental health counselor, author, and upcoming presenter of Community Education Programs at the Center for Health & Wellbeing (CHWB). Keep reading for more on her approach to practical self-care, her advice on how we become better at practicing it, and her insights on how gratitude and optimism fit into a self-care routine.

CHWB: When some of us consider self-care, we have thoughts of spa days with cucumbers on our eyes while we sip green juice. But that image isn’t necessarily accurate. What is your definition of self-care?

DR. SHAINNA: I encourage folks to think about what self-care means to them, because it does vary from person to person and knowing our personal definitions are key to the practice. The definition that I use is that self-care is recognizing and tending to your needs in the current context. So, you use some examples – cucumbers on the eyes and green juice – and there are some moments when those things can fit into self-care practice. But self-care isn’t that for everyone, and for folks who may have those as part of their practice, it isn’t just that all the time. There are lots of different needs that we might have, and paying attention to where our needs are, and how we can meet them is more of the engaged practice of self-care.

CHWB: Let’s talk about the benefits of prioritizing selfcare. We know we should do it but…why?

DR. SHAINNA: It really should be “what doesn’t self-care benefit?” The truth is that sometimes we are misled to think that self-care is solely for the self. So that means that if you are investing in self-care, your loved ones, your coworkers, and your community suffer, and that couldn’t be further from the truth. When you are investing in yourself, you’re better able to show up in different spaces for yourself and others. The benefits are so broad. Self-care can better regulate your blood pressure, improve your mood, and reduce stress, just to name a few. Again, it’s really hard to think about what doesn’t get better when we commit to practical self-care practice. Unfortunately, many of us learn how essential self-care is when we are living with the consequence of not having it.

CHWB: Does practicing self-care take just that…. practicing? And if so, how do we become better self-care advocates for ourselves?

DR. SHAINNA: There’s a reason why I use that word, practice. First, it requires engaged action, not just the thought of “I should sleep more” or “I should use my phone less.” The thought is a great start, but true self-care happens with action. Framing it as a practice allows us to take a humble approach to the process. There is no echelon we can reach where we don’t need self-care. We all need it, and it needs to be practiced, no matter who you are.

I think people approach self-care in bulk, “I took this class, and I ate this way today, I’m good for some time.” I wish it were that simple! In reality, we need to continue to invest in our self-care over time. Something that can help us over the course of our lives is developing our self-care kit. For some people, it’s something literal. And for some people, it’s a little bit more like a list so that when we recognize a need in a certain dimension of our wellbeing, we have a strategy ready that we can go to.

CHWB: Is there a magic formula for how and how much we prioritize each of the things in our life that matter to us – our jobs, our families, our social connectivity, our self-care?

DR. SHAINNA: I love this question because it’s one

that we are diving into deep in the series we’re doing in September at the Center for Health & Wellbeing. I do believe there’s a formula. I also believe that as we change and the world changes, that formula changes. Part of our self-care practice is looking at this recipe and asking, “Is it the same today as it was last year? Is it the same as it will be next year?”

I use an example of someone who just got a new diagnosis that causes their priority to be really spotlighted on their physical health. Sure, it doesn’t mean that your social wellbeing, your spiritual wellbeing or your vocational wellbeing doesn’t matter to you anymore. Based on this context, your formula requires that physical wellbeing is going to take a lot of your time and energy. But that’s appropriate, and that’s really the underpinning to this formula framework.

CHWB: We talk a lot here at CHWB about the principles and attitudes of gratitude and optimism. How do those play into practicing practical self-care?

DR. SHAINNA: Holding both gratitude and optimism are absolutely practices of self-care. Giving yourself space to reflect on what you are grateful for or giving yourself space and grace around any pessimistic thought – those are practices of self-care. Giving yourself time to do that, whether it’s through journaling, whether it’s a meditation, prayer, community, a support group and chatting together, I think that that’s the key to make both gratitude and optimism a priority in your life.

Dr. Shainna is a Licensed Mental Health Counselor, educator, and advocate who is passionate about destigmatizing mental health counseling and helping individuals worldwide recognize the importance of fostering mental wellness. She is the creator of The Self-Love Workbook, The Self-Love Workbook for Teens, Luna Finds Love Everywhere: A Self-Love Book for Kids, The SelfLove Planner, and Designing Healthy Boundaries. She has been featured through outlets such as ABC, CBS, NPR Washington

Post, and Insider. Dr. Shainna is the host of The Mental Wellness Practice Podcast and owns a mental health counseling and consulting practice in Central Florida. You can learn more about her on her website, www.DrShainna.com or reach out on Instagram @DrShainna.

This September, Dr. Shainna will present a free four-part series at the Center for Health & Wellbeing designed to help you dig deeply into self-care and learn actionable, research-based steps to prioritize your wellbeing. Learn more and register at YourHealthandWellbeing.org/events.

Self-Care Programs SUMMER 2023

This Summer, the Center for Health & Wellbeing is proud to offer a slate of special programs focused on our most important relationship – the one we have with ourselves. To learn more and register for any of the following upcoming programs, please visit YourHealthandWellbeing.org/ Events.

Resilient Heart

Tuesday, August 1, 11 AM – Noon

Life tests us every day, and, in the process, it puts our overall health and wellbeing at risk. Learn how to tap into your heart’s intelligence to build your own resilience with HeartMath® Resilience Trainer Stephanie Veraghen.

Exercise Your Creativity

Wednesdays, August 2 and September 6, 1 – 3 PM

Join us for our monthly free-flowing Exercise Your Creativity art “happy hours.” There are no rules, no specific plans to follow and coloring outside the lines is encouraged! See how getting creative can improve your overall wellbeing.

Crystal Bowl Sound Meditation for Community + Connection

Mondays, August 14 & 28, and September 18 & 25 , 7 - 8 PM

Join Certified Meditation Instructor Camille Sacco for community + connection, and to learn the basics of meditation and to experience a crystal bowl sound bath.

Connect, Repair and Recharge Your Relationships for Better Mental and Physical Health

Wednesday, August 16, 6 – 7 PM

Humans are social animals; we need each other. Join Licensed Mental Health Counselor Jill Hamilton Buss for an evening of connection, fun, learning and laughter. You’ll learn and experience evidence-based strategies to build and strengthen relationships to improve your overall mental and physical wellbeing -- and you’ll get to laugh, too.

Expressive Art Journaling

Tuesday, August 22, 11 AM – 12:30 PM

The goal of art journaling is to reduce stress and promote relaxation by increasing participants’ ability to play, experiment and gain self-guided insight and understanding of one’s own emotions. In this workshop, led by artist Bethany Bennett of the Atlantic Center for the Arts, you’ll learn tips and techniques for incorporating an art journal into your wellbeing journey.

Aromatherapy for the Nervous System

Tuesday, August 29, 11 AM – Noon

The essential oils market is booming, and it can feel overwhelming to know where to begin. In this class, the efficacy of essential oils will be explained by their complex aromatics. Under the guidance of Judy Minear, a retired RN certified in aromatherapy, you will experience scent samples for a wide spectrum of common issues.

Self-Care Series

Tuesdays, September 5, 12, 19 and 26, 6 – 8 PM

When we are well, the benefits extend far beyond ourselves. In honor of Self-Care September, join us for this four-week workshop, led by Licensed Mental Health Counselor Dr. Shainna Ali, designed to help you dig deeply into self-care and learn actionable, research-based steps to prioritize your wellbeing.

Haiku for Mindfulness

Friday, September 8, 11 AM – Noon

A haiku is three simple lines, and traditionally, a syllable count of 5-7-5. In this workshop, led by Licensed Mental Health Counselor Alison C. Issen, you’ll explore using the reading and the writing of these short poems as a way to practice mindfulness.

Building and Sustaining Resilience

Wednesday, September 13, 1 – 2:30 PM

Resiliency is crucial for surviving and thriving during unprecedented times. Bad things are going to happen to all of us, but it’s how we respond to these challenging experiences that will shape the rest of our lives. In this program, led by HeartMath® Resilience Trainer Stephanie Veraghen, you’ll learn three strategies for building and sustaining resilience.

Kickstart 30: A Proven Mental Wellness Workshop

Tuesdays, Sept. 26 – October 24, Noon – 1 PM

Finish your year off on a positive note by joining Licensed Mental Health Counselor Jill Hamilton Buss for this fiveweek series focused on achieving a healthier, happier you. Program fee of $10 includes the Kickstart 30 workbook.

Community Education PROGRAMS

AUGUST - SEPTEMBER

Center for Health & Wellbeing Community Education Programs inspire your healthiest self. With diverse topics in the categories of Wholeness, Fitness, and Medicine, our dynamic programs are open to the public – no membership required – are free or low-cost and are presented in-person or via webinar. Please note the in-person programs listed here are just a sample of our full calendar. For our full calendar, to learn more and register for an upcoming program, please visit YourHealthandWellbeing.org/ Events. Pre-registration for all programs is required.

3 Movement as Medicine Dance Class

Tuesdays, August 1 (In-person) & 15 (Virtual), September 5 (In-person) & 19 (Virtual), 2 – 3 PM

This class incorporates dance and creative movement to address balance, flexibility, and spatial awareness for people living with Parkinson’s disease. This AdventHealth class is offered once a month in person and once a month virtually. Email to register: ORL.Parkinson@adventhealth.com

3 Infant/Child CPR

Thursdays, August 3 & September 14, 6 – 7 PM

You’ve covered all the basics about caring for your baby. Now, learn how to save your baby’s life should she suddenly stop breathing, experience cardiac arrest or begin choking. This class, led by a certified instructor, will teach you how to handle these emergencies.

3 AdventHealth Baby Bunch

Every Monday in August & September, 10:30 AM – Noon

Baby Bunch provides a space for moms to connect with other moms postpartum so they can discuss highs and lows of their breastfeeding journey and share any challenges that they are experiencing. This group is for moms with babies age newborn to 12 months old.

0 From Page to Performance: Monologue Writing for Stage or Fiction

Tuesday, August 8, 11 AM - Noon

In our latest writing program, led by teaching artist Chris Hicks of Central Florida Community Arts, it’s time to fulfill your playwright dreams! In this workshop, participants will learn a few simple techniques for writing a solid monologue. No prior writing experience is necessary.

0 CHWB Book Club: What I Read This Summer

Tuesday, August 8, 1 – 2 PM

What’s the best book you’ve read this year? Do you tell your friends they “really should read this one?” Bring your favorite books (or the titles/authors) and join in the sharing of other

great reads! Dr. Annette Kelly, an avid reader, will lead you through our spoiler-free discussion of CHWB Book Club attendees’ book recommendations and introduce you to your next favorite book.

3 Dementia Caregiver Connection

Tuesdays, August 15 & September 19, 2 – 3:30 PM

When it comes to caregiving, knowledge is power. Don’t miss your opportunity to gain insight on topics every caregiver should know. This program will cover the topic of longdistance caregiving. Walk-ins welcome. Limited respite available during programs. Must pre-register for respite care 407-236-9997.

3 Stroke Support Group

Thursdays, August 17 & September 21, 3:30 – 4:30 PM

The stroke support group meets once a month to provide support, socialization and education to all stroke survivors, family and caregivers with guidance from the AdventHealth Winter Park Inpatient Rehab team. RSVP by emailing inpatientrehabcflsupportgroups@adventhealth.com.

4 Kettlebells 101

Wednesday, August 23, 11 AM – Noon

Have you ever worked out with a kettlebell? Are you wondering what the heck one is and how to use it? We’re here to help! Crosby Wellness Center group exercise instructor Julie Rooth will introduce the kettlebell and demonstrate how to use it as part of your regular fitness routine. You may just discover your new favorite way to work out!

0 All About Moringa

Thursday, August 24, 11 AM – Noon

Moringa is one of the hottest new superfoods, but what is it and how can it benefit your health? Melissa Golterman of Momma G Farms will explain the health benefits of moringa and teach you everything you need to know to nurture and harvest your own moringa leaves. In addition to all the tips and tricks you’ll learn, your program fee also includes a moringa seedling to take home with you. Program fee: $5.

0 Music for a Joyful Life

Thursdays, August 24 - October 26, 1 – 2 PM

Join Central Florida Vocal Arts Executive Director Theresa Smith-Levin as we explore the role music can play in creating a joyful life for everyone. Following an introductory program on August 24, the classes will be held biweekly beginning in September. You are welcome to stop in for just one class or each time we meet. Classes will explore music-making, listening and understanding. No previous musical experience is needed.

4 Deep Stretch

Tuesday, August 29, 7 – 8 PM

Join Studio K dance instructor Laura Breece for a class that focuses on deep, focused stretching while blending additional principles from Yoga, Pilates, and Meditation. This class is perfect for all ages and all fitness levels to help you let go of the stresses of the day.

4 HIPS: Move Your Body the Hawaiian Way

Thursday, August 31, 3 – 4 PM

Say “aloha” to a connected body, mind and spirit in this dance-style fitness class hosted by Studio K focused on celebrating the music and movements of the Polynesian islands. This program is low impact and for all fitness levels.

0 No Sweat Improv 101

Tuesday, September 5, 1 –2 PM

If laughter is the best medicine, you’ll feel terrific after attending this comedy and improvisation workshop. No performing experience is necessary; just come prepared to get on your feet and play theatre games. This class, taught by CFCArts Teaching Artist Chris Hicks, comes with a guarantee of having a good time, so sign up and come join in on the fun!

4 Line Dancing

Wednesday, September 6, 7 –8 PM

There’s a reason line dancing has endured as one of the most popular dance styles. It’s a great workout and it’s a great time! With Crosby Wellness Center group exercise instructor

Bethany Mikesell leading the way, you’ll be challenged as you learn basic steps and put them together to form patterns that will have you dancing to great music in the company of friends.

4 Core Strengthening Exercises for Injury Prevention

Thursday, September 7, 11 AM – Noon

Building a strong core is key to injury prevention! Your core muscles provide support and stability to your body. Join Crosby Wellness Center group exercise instructor KK Swanson to learn core exercises that are safe and effective. Please bring your own exercise mat.

4 Broadway Burn

Wednesday, September 13, 7 – 8 PM

Love Broadway show tunes? Love to dance? This is the fitness class for you! Join Liz DeMarco of Studio K for this super fun cardio hour dancing and singing to all your favorite Broadway hits.

0 Slowing Aging Through Nutrition and Lifestyle

Thursday, September 14, 11 AM - Noon

Extensive research shows nutrition and lifestyle are two of the most important factors for healthy aging. In this class, led by Dr. Laura Varich, a certified lifestyle medicine physician, we will discover how to apply lessons in nutrition and lifestyle to slow the aging process. We will explore the specific foods, food groups, and beverages that have been found to affect aging while also creating an “anti-aging” recipe to sample. Program fee: $5.

0 Easy to Grow and Eat Edible Plants

Thursday, September 21, 11 AM - Noon

In Florida, we are able to grow many edible plants that have nutritional value and are good for your overall health. In this program, led by Melissa Goltermann of Momma G Farms, we will introduce you to a selection of easy-to-grow plants and explain how you can add them to your daily meals.

COOKING CLASSES

The Center for Health & Wellbeing offers regular small-group cooking classes perfect for all levels of at-home chefs. We work with a roster of professional chefs to help you uncover new skills, discover different flavors and expand your repertoire of healthy cuisine, all in a fun and social environment. Please note that program fees cover the cost of materials. Join us in the CHWB Nutrition Theatre for these upcoming cooking classes:

NOW, LET’S GET COOKING!

Cooking with Collette: Mediterranean Lunch Ideas

Wednesday, August 9, 11 AM - 12:30 PM

Chef Collette Haw is back with one of her popular Mediterranean Diet cooking programs, to teach you how to health up your lunch routine! She’ll be preparing (and you’ll be sampling) three recipes: Couscous Tuna Niçoise Salad; 10-Minute Mezze Plate; and Salmon Power Bowl. Program fee: $30.

Food as Medicine: Anti-inflammatory Cooking

Wednesday, August 16, 11 AM –12:30 PM

One of the best ways to reduce inflammation lies not in the medicine cabinet, but in the refrigerator. Join us in-person or watch along live online for a special Food as Medicine cooking program, focused on anti-inflammatory cooking, featuring certified lifestyle medicine physician Dr. Laura Varich and registered dietitian nutritionist Allison Harrell. Program fee of $30 to attend in-person; webinar free.

Cooking with Collette: Plant-Based Cooking

Wednesday, August 23, 6 - 7:30 PM

If you’re interested in incorporating more plant-based meals into your diet but you aren’t sure where to start, this is the cooking class for you! Join Chef Collette Haw, a classically trained Culinary Institute of America graduate with a passion for seasonal, sustainable cooking, in the CHWB Nutrition Theatre where she’ll be preparing (and you’ll be sampling) three recipes: Watermelon Quinoa Salad, Lentil and Mushroom Loaf with Cashew Gravy and Chocolate and Peanut Butter Mousse. Program fee: $30.

In the Kitchen with Katie: Gluten-Free and Vegan

Wednesday, August 30, 11 AM – 12:30 PM

Join cookbook author Katie Farmand in the CHWB Nutrition Theatre for a fun class that will prove gluten-free, vegan dishes are not only delicious, they just could become your new favorites. She’ll be making (and you’ll be sampling) the following dishes: Thai butternut squash bisque with crispy quinoa; veggie enchilada casserole with creamy jalapeno sauce; and vegan amaretti cookies. Program fee: $30.

Food as Medicine: Fuel Your Workouts

Monday, September 11, 11 AM –12:30 PM

From protein to carbs, learn how to boost your workouts by fueling your body the way athletes do. Join Orthopedic Surgeon Dr. Tara Moncman of Rothman Orthopaedics and Registered Dietitian Allison Harrell in our Nutrition Theatre to discuss how to properly eat to fuel your body. You have two options to attend: join us in-person or watch along live online. Program fee of $30 to attend in-person; webinar free.

Cooking with Collette: Cooking Techniques

Wednesday, September 13, 11 AM – 12:30 PM

It’s back to school time and class is in session! This is a rare opportunity to learn some kitchen fundamentals from a pro. Join Chef Collette Haw, a classically trained Culinary Institute of America graduate, in the CHWB Nutrition Theatre, where she will guide you through a list of the top 20 things every home cook should be able to do. You will leave armed with information to elevate your cooking game and gain confidence to take on new techniques and new recipes. Program fee: $30.

In the Kitchen with Katie: Quick Weeknight Meals

Wednesday, September 20, 6 – 7:30 PM

School is back in session and weeknights are busier than ever. Join cookbook author Katie Farmand in the CHWB Nutrition Theatre and you’ll leave with inspiration (and new recipes!) to shake up your dinner routines with tasty, healthy dinners sure to please even the pickiest eaters in your family. She’ll be making (and you’ll be sampling) the following dishes: Beef and Broccoli Calzones; One Skillet Chicken and Orzo; Sheet Pan Gnocchi and Sausage. Program fee: $30.

Cooking with Collette: Mediterranean Pantry Staples

Wednesday, September 27, 6 – 7:30 PM

Chef Collette Haw is back with one of her popular Mediterranean Diet cooking programs, and this time, you’ll learn how to keep a well-stocked Mediterranean Diet pantry! She’ll be preparing (and you’ll be sampling) three recipes: Quinoa, Feta and Pistachio Stuffed Acorn Squash; Spaghetti with Greek olives; and Beet and Carrot Salad. Program fee: $30.

“The chef was very personable and friendly, she provided great information and delicious recipes. All four of the recipes she presented were easy to follow and tasted wonderful - I plan on making one of them for a family cookout this weekend and will definitely be making all of them together for dinner next week!”

- MADISON, RECENT CHWB COOKING CLASS ATTENDEE

FIVE WAYS TO Make This Your Summer of Fitness

Maintaining a fitness routine during the summer can be a challenge. It’s easy to get distracted during the summer months when our routines are sporadic, kids are out of school and our priorities change. Between the summer pool parties and vacations that lead to less time for fitness to the hot weather making it more challenging to cool off while our muscles work overtime, it’s easy to let fitness fall to the wayside. But we have these easy tips and tricks shared with us by our expert Fitness staff at the Crosby Wellness Center that can help you stay motivated during the summer months:

Utilize equipment around the house when you can’t make it to the gym.

While lifting and using the fitness equipment at your gym might be your go-to routine, sometimes your schedule doesn’t allow you to make it there during the summer. Here are some great alternatives to using weights in the gym that you can do at home with easy household items!

If you like to do deadlifts in the gym with a barbell, grab a towel and use it for a leg curl to activate your hamstrings. When doing a deadlift, your hamstrings and glute muscles are challenged, similar to the towel leg curl variation. To do this, first lay on your back and place your heels feet flexed on a towel placed on a hard floor. Next, use resistance to bring your heels (still on the towel) to your glutes to activate your hamstrings. Another great alternative for dumbbell weights is using a milk carton to get in a lift session.

Add in different fitness activities during the summer months to make it more convenient.

Use the summer months to teach your family the benefits of staying active and participating in a fitness routine. While the sun stays out longer, incorporate family walks after dinner or go to a playground nearby and play a game of soccer or baseball. This is also a great time to hit the pool and have a family lap swim competition.

1 2 3

Make exercise a social event by joining or starting a fitness group.

A great way to keep up with a fitness routine is doing it with others and making it a social event. Members in the fitness group can also act as accountability partners to ensure that everyone is participating and staying true to their fitness goals.

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Shorten your regular fitness routine by completing a HIIT workout.

HIIT (High Intensity Interval Training) is a great way to still get in a workout if you only have a short window to do so. Whether it’s between picking up a little one from summer camp or before you get ready for a friend’s wedding, completing a higher-intensity workout in a shorter period is perfect for fitting exercise into a busy summer schedule.

Utilize on-demand technology, like MOVE for Crosby Wellness Center Members!

There are multiple smartphone apps, on-demand classes, and other tech-focused fitness programs that can help you keep a fitness routine while on the go. Crosby Wellness Center members can utilize MOVE, an on-demand fitness app with hundreds of programs that allows you to get in a workout while on the go. Now, members can also utilize VOLT, a virtual coaching program that’s perfect for members who enjoy having a personal trainer to help them achieve their fitness goals.

Let the Center for Health & Wellbeing assist you in continuing your Fitness routine this summer and year-round. Each month, we host a calendar full of fitness-focused community education programs that can help you stay on track. Or, get in your steps and stay out of the summer heat on our indoor Walking Track. No membership is required for either.

Discover how CHWB can support your health and wellbeing by scheduling a tour of our state-of-the-art facility that includes the membership-based Crosby Wellness Center.

Mention this ad to receive a FREE ONE-DAY GUEST PASS. Tour and explore all the premium o erings at Crosby Wellness Center.

Crosby Wellness Center

Located at the Center for Health & Wellbeing, we invite you to stop by today to learn how we can support your health and fitness goals.

Best of Winter Park Winner

Crosby Wellness Center is the proud recipient of the Winter Park Chamber of Commerce’s 2022 “Best Place to Sweat” Award. This honor was the result of votes from members of the community we serve.

Fitness at Your Fingertips

Experience a comprehensive membership focused on your needs on and o the fitness floor.

Crosby Wellness Center Mobile App

Quickly access membership tools at any time – Crosby Wellness Center check-in, class schedule and reservations, events and more.

Virtual Programming

Featuring MOVE Virtual Fitness Classes and Volt Virtual Guided Fitness included with membership.

BodyScript™ Body Composition Analyzer

Test any time at the center using near-infrared technology that provides accurate Gold Standard body measurements for muscle, fat, and water.

Are Those Aches Arthritis?

We all know the feeling — we climb out of bed one morning and feel stiff all over. Our joints ache and, in some places, feel especially tender and sore. Joint pain is a common complaint. But, how do you know if the soreness you are feeling is from overdoing it the day before or a sign of a more chronic condition like arthritis?

For many Americans, managing arthritis is part of daily life. More than fifty-four million people have been diagnosed with a chronic condition, and this number is expected to climb: an estimated seventy-eight million Americans are expected to be diagnosed with arthritis by 2040. But there is hope on the horizon.

Understanding arthritis, and its signs and symptoms, is the first step toward getting the relief you need to start feeling your best.

What Is Arthritis?

The term arthritis refers to inflammation in your joints. Only one joint may be affected, or you could have several joints with arthritis. Not all forms of arthritis are the same. In fact, there are more than one hundred different types of arthritis and related diseases. The most common arthritis diagnoses include osteoarthritis, rheumatoid arthritis, and psoriatic arthritis.

Osteoarthritis

Osteoarthritis most commonly affects joints in the hands, hips, and knees. It is a degenerative joint disease, which refers to the natural wear and tear of the cartilage that connects and cushions your bones.

Common symptoms of osteoarthritis include:

• Gradually worsening of symptoms over time

• Pain, stiffness and swelling at the joint

• Reduced range of motion or function

Several factors may increase your risk of developing osteoarthritis, including:

• Age

• Family history

• Gender

• Injury or overuse

• Obesity

• Race

Rheumatoid

Arthritis

Rheumatoid arthritis (RA) is an autoimmune disease that causes your immune system to attack healthy cells in your body. This causes painful inflammation in affected parts of the body. This kind of arthritis most commonly impacts joints in the hands, wrists, and knees.

Symptoms of RA include:

• Fatigue

• Fever

• Pain, stiffness, and tenderness in more than one joint

• Symptoms affect joints on both sides of the body

• Weakness

• Weight loss

Risk factors of RA include:

• Age

• Gender (women are more likely to be diagnosed with RA)

• Genetics

• Obesity

• Smoking

Psoriatic Arthritis

Psoriatic arthritis mostly affects people who have psoriasis. It is an autoimmune disorder that causes the immune system to attack healthy cartilage, causing pain and swelling in the joints.

Symptoms of psoriatic arthritis include:

• Foot pain

• Lower back pain

• Swollen fingers and toes

Risk factors of psoriatic arthritis include:

• Age

• Family history

• History of psoriasis

Is It Arthritis or Just Achy Joints?

It can still be difficult to know if the pain you are experiencing is from arthritis, an awkward move or overdoing it around the house. Keep in mind arthritis is a chronic condition and will not go away after a few days or weeks.

If you are experiencing joint pain that is interfering with your daily activities and does not go away with rest or at-home care, you should see an orthopedic specialist. Rothman Orthopedics’ physician, Eric Pettyjohn, MD, sees patients in Winter Park.

About Dr. Pettyjohn

Dr. Pettyjohn is a fellowship trained sports medicine physician, specializing in the treatment of musculoskeletal conditions and injuries of athletes and non-athletes. He provides his patients with non-operative treatment options including musculoskeletal diagnostic and procedural ultrasound, Platelet-Rich Plasma injections (PRP), viscosupplementation, trigger point injections, as well as concussion management.

To schedule a next-day appointment with Dr. Pettyjohn or one of Rothman Orthopaedics’ fellowship-trained specialists, call 844-407-4070 or visit TransformingOrtho.com.

Next-Day Orthopedic Appointments to Keep You in Action

8 LOCATIONS ACROSS CENTRAL FLORIDA

Unmatched Orthopedic Expertise Close to You

Together, as national leaders, AdventHealth and Rothman Orthopaedics are transforming orthopedic care. Access individualized, state-of-the-art treatment for the most complex hip and knee conditions, sports injuries and repairs of the elbow, shoulder, spine, hand and wrist. We use innovation, research and dedicated expertise to ensure better outcomes that don’t always mean surgery.

Request your next-day appointment at TransformingOrtho.com.

AdventHealth Orlando is the only National Leader in Orthopedics for the Greater Orlando area.

CONTACT

2005 Mizell Avenue, Winter Park, FL 32792

Just Two Blocks South of Aloma Avenue

YourHealthandWellbeing.org

(407) 644-2492

HOURS

Monday - Thursday: 5 AM - 9 PM

Friday: 5 AM - 8 PM

Saturday & Sunday: 7 AM - 5 PM