OFFERINGS CATALOG - Dan Abraham Healthy Living Center September - December 2019
←
→
Page content transcription
If your browser does not render page correctly, please read the page content below
Dan Abraham Healthy Living Center
September - December 2019
OFFERINGS CATALOG
TABLE OF CONTENTS
ADVANCED AT............................................1 AT FOUNDATIONS................................... 4
AT FOUNDATIONS....................................1 COOKING DEMO...................................... 4
NOV
CHATURANGA WORKSHOP................ 2 CYCLE BEAT.............................................. 4
COOKING DEMO..................................... 2 GRATITUDE IN MOTION........................ 4
CYCLE BEAT............................................. 2 MISSION MOTHERHOOD...................... 4
MISSION MOTHERHOOD......................1 NUTRITION CORNER............................. 4
MENU CREATIONS & PILATES FOR A HEALTHIER BACK.... 4
SEP
SUPERMARKET SAVVY........................ 2 SMART WORKSHOP............................... 4
NUTRITION CORNER............................ 2 SWIM LESSONS....................................... 4
PILATES FOUNDATIONS.......................1
PILATES FOR THE AOA........................ 2
PILATES GROUP REFORMER.............1
POWERFUL MEN.....................................2
POWERFUL WOMEN..............................1
DEC
SMART PROGRAM................................. 2
SWIM LESSONS.......................................1 COOKING DEMO.......................................5
WOMEN’S MIDLIFE TRANSITION.......2 CYLE BEAT..................................................5
NUTRITION CORNER.............................. 5
RESTORATIVE YOGA..............................5
SLEEP MORE, STRESS LESS...............5
COOKING DEMO.......................................3 BASICS CLASSES.................................. 6
OCT
CYCLE BEAT..............................................3 EVALUATION SERVICES...................... 7
OFFERINGS
GET YOUR DIET IN GEAR....................3 EX4.............................................................. 8
ONGOING
HALLOWEEN ZUMBA.............................3 GETTING STARTED WITH GROUP
PILATES FOUNDATIONS.......................3 FITNESS.................................................... 6
PILATES GROUP REFORMER.............3 INTRO TO GROUP FITNESS
PREGNANCY PROGRAM......................3 CLASSES................................................... 6
SWIM LESSONS.......................................3 LAUGHTER YOGA.................................. 6
WOMEN’S SELF DEFENSE...................3 ONE-ON-ONE NUTRITION
CONSULTATIONS................................... 9
PRIVATE CLASSES................................ 9
RELAXATION SERVICES.................... 9
Stop by the front desk to register SMALL GROUP TRAINING...................8
WELLNESS COACHING........................ 9
or call 507-266-4688
SWIM LESSONS
SEPTEMBER
This program helps participants gain confidence and
improve your swimming technique. Offered on a monthly
basis with the following options: Gaining Comfort, Beginner
and Advanced Beginner. $40 for 4 sessions
Registration Period Lessons Run Meets
Aug 19 - Sep 1 Sep 2 - Sep 29 See website
PILATES FOUNDATIONS
This prerequisite course teaches students the fundamentals
of a Pilates practice which include learning principles, mat
work, and some basic exercises on the Reformer machine.
Once completed, the student is eligible to register for Pilates
Group Reformer Essential. $15
Registration Period Program Runs Meets
Aug 19 - Sep 1 Sep 3 - Oct 12 See website
AT FOUNDATIONS
PILATES GROUP REFORMER This 6-week foundational program is open to all DAHLC
Strengthen your core by practicing Pilates on a Pilates members. It is specifically designed for members brand
Reformer machine. Core strength plus joint flexibility are new to the Alexander Technique who are looking to build a
achieved through the use of the machine’s resistance foundation for learning, understanding and practice. $20
springs. Prerequisite: Pilates Foundations. $15 Registration Period Program Runs Meets
Registration Period Lessons Run Meets Aug 26 - Sep 9 Sep 9 - Oct 14 Mondays 8-9am
Aug 19 - Sep 1 Sep 3 - Oct 12 See website
NUTRITION CORNER WORKSHOP
Interact with a dietitian to learn how to eat well for a healthy
ADVANCED ALEXANDER TECHNIQUE (AT) lifestyle. Topic: Overcoming Nutritional Roadblocks. Free
This is available to students with significant AT experience.
Registration Period Workshop Meets
A minimum of six months of consistent “Mind in Motion”
attendance is a prerequisite. This program is an opportunity Aug 26 - Sep 8 Monday, Sep 9 9-9:45am
to deepen, refine, and clarify your AT practice and move into
the most transformational, enlightening and lasting effects of MISSION MOTHERHOOD
the work. $80 Connect with other moms to discuss the joys and challenges
Registration Period Program Runs Meets of life with a new baby. In this six-week program, participants
learn gentle exercises aimed at safely and effectively healing
Aug 20 - Sep 2 Sep 3 - Oct 29 Tuesdays
the core and pelvic floor. The topics will be geared towards
(skips Sep 24) 1:15-2:15pm
mothers 2-12 weeks postpartum; however, all mothers with
babies are welcome. $10
Registration Period Program Runs Meets
Aug 27 - Sep 9 Sep 10 - Oct 15 Tuesdays 2-3pm
POWERFUL WOMEN
Ladies, get ready to build total body strength while learning
correct form and technique in this 12-week program.
Sessions include hands-on experience, education and
workouts. $40
Information Session: Wednesday, Aug 14 at noon
Registration Period Program Runs Meets
Aug 14 - Sep 16 Sep 16 - Dec 4 Mondays &
Wednesdays
12-1pm
1
SEPTEMBER
MENU CREATIONS & SUPERMARKET SAVVY
Do you have food in the cupboards, but nothing to put
together for a meal? Join DAHLC dietitians for a 6-week
nutrition-focused program to pick up the tools you need for
successful meal planning and grocery shopping. $15
Registration Period Program Runs Meets
Sep 2 - Sep 15 Sep 16 - Oct 28 Mondays
12-1pm
POWERFUL MEN
Gentlemen, are you interested in learning more about the
free weight area? Build confidence, improve your strength,
and find a routine that works best for you during this 12- COOKING DEMO
week program of guided instruction. Prior experience with In these 45-minute cooking demos, participants learn
basic strength training is required. $40 how to use new and familiar foods in tasty and nutritious
Information Session: Wednesday, Aug 14 at 6pm recipes. Watch and interact with our chef and dietitian to
Registration Period Program Runs Meets pick up tips on how to make new recipes at home. Samples
provided. Theme: Apples $5
Aug 14 - Sep 16 Sep 16 - Dec 4 Mondays &
Wednesdays Registration Period Class Meets
6-7pm Sep 5 - Sep 18 Thursday, Sep 19 5:15-6pm
SMART PROGRAM CYCLE BEAT
This 12-week program teaches Stress Management and Join us for a fun 60-minute indoor cycle class with funky
Resiliency Training (SMART) strategies. It utilizes the work lighting, loud music, and a beat driven ride! $5
of Dr. Amit Sood and explores how your life can be changed Registration Period Class Meets
by implementing the principles of gratitude, acceptance,
forgiveness and more. Book and journal are provided as Sep 5 - Sep 19 Thursday, Sep 19 5:30-6:30pm
part of the course. $100
Information Session: Tuesday, Aug 27 at 5pm PILATES FOR THE ACTIVE OLDER ADULT
Registration Period Program Runs Meets This Pilates workshop teaches specific exercises to help
the older adult gain core strength, increase flexibility, and
Aug 27 - Sep 16 Sep 17 - Dec 10 Tuesdays 5-6pm improve balance $10
Registration Period Meets
Sep 7 - Sep 21 Saturday, Sep 21 1-2:30pm
WOMEN’S MIDLIFE TRANSITION
This is a 5-week program will discuss changes at midlife
in women, and will provide resources to support a healthy
lifestyle from experts in the areas of nutrition, physical
activity and stress management. $15
Registration Period Program Runs Meets
Sep 11 - Sep 24 Sep 25 - Oct 23 Wednesdays
12-1pm
CHATURANGA WORKSHOP
Explore the yoga push up known as chaturanga
dandasana. Variations and modifications will be shared to
accommodate all fitness needs. Learn how to perform this
tricky pose and keep your body safe from injury. $10
Registration Period Workshop Meets
Sep 14 - Sep 27 Saturday, Sep 28 1-3pm
2
SWIM LESSONS
OCTOBER
This program will help you gain confidence in your stroke
and refine your swimming technique. Offered on a monthly
basis with the following options: Gaining Comfort, Beginner
and Advanced Beginner $40 for 4 sessions
Registration Period Lessons Run Meets
Sep 23 - Oct 6 Oct 7 - Oct 31 See website
PREGNANCY PROGRAM
Learn the benefits of exercise during pregnancy and other
pregnancy specific topics. The program meets twice a
week; one day for education and one day for activity for 10
weeks. $40
Information Session: Monday, Sep 16 at 5:30pm
Registration Period Program Runs Meets
PILATES GROUP REFORMER
Sep 16 - Oct 6 Oct 7 - Dec 9 Mondays Strengthen your core by practicing Pilates on a Pilates
5:30-6:30pm Reformer machine. Core strength plus joint flexibility are
achieved through the use of the machine’s resistance
COOKING DEMO springs. Prerequisite: Pilates Foundations. $15
In these 45-minute cooking demos, participants learn how
to use new and familiar foods in tasty and nutritious recipes. Registration Period Program Run Meets
Watch and interact with our chef and dietitian to pick up tips Oct 14 - Oct 20 Oct 21 - Nov 30 See website
on how to make new recipes at home. Samples provided.
Theme: Pumpkin $5 GET YOUR DIET IN GEAR
Registration Period Class Meets Join the dietitian and group fitness instructor in the
Multipurpose B Studio for a four-week program focusing on
Oct 3 - Oct 16 Thursday, Oct 17 12-12:45pm healthy dietary and lifestyle habits for weight control. The
dietitian will discuss material from the Mayo Clinic Diet and
CYCLE BEAT the cycle instructor will lead you through a workout. $20
Join us for a fun 60-minute indoor cycle class with funky
lighting, loud music, and a beat driven ride! $5 Registration Period Program Runs Meets
Registration Period Class Meets Oct 7 - Oct 20 Oct 21 - Nov 11 Mondays
1:15-2:15pm
Oct 3 - Oct 17 Thursday, Oct 17 5:30-6:30pm
WOMEN’S SELF DEFENSE
PILATES FOUNDATIONS A beginners class where you will learn and practice the
This prerequisite course teaches students the fundamentals
basics of women’s self-defense. Practice and develop skills
of a Pilates practice which include learning principles, mat
which will include: increased awareness of reaction time,
work, and some basic exercises on the Reformer machine.
obtaining a sense of balance, developing a plan of action
Once completed, the student is eligible to register for
as well as learning distraction techniques. A women’s only
Pilates Group Reformer Essential. $15
class where you will feel safe to explore your personal
Registration Period Program Runs Meets strengths and how to avoid panic reaction.. $15
Oct 14 - Oct 20 Oct 21 - Nov 30 See website Registration Period Program Runs Meets
Oct 4 - Oct 16 Oct 18 - Nov 22 Fridays
5:15-7:15pm
HALLOWEEN ZUMBA
Join the Zumba instructors for a fun-filled evening of
Halloween music and dancing! Costumes are encouraged,
however, please adhere to the dress guidelines. Only 50
spaces are available - registration is required. $5
Registration Period Workshop Meets
Oct 11 - Oct 25 Friday, Oct 25 5:30-6:30pm
3
GRATITUDE IN MOTION
NOVEMBER
Join us as we combine a 30 minute cycle ride and a 45
minutue yoga class. Move, reflect and appreciate those
moments that fill each day. $5
Registration Period Meets
Oct 18 - Nov 1 Friday, Nov 1 5:30-7pm
SWIM LESSONS
This program will help you gain confidence in your stroke
and refine your swimming technique. Offered on a monthly
basis with the following options: Gaining Comfort, Beginner
and Advanced Beginner. $40 for 4 sessions
Registration Period Lessons Run Meets
Oct 21 - Nov 3 Nov 4 - Nov 28 See website
AT FOUNDATIONS
This 6-week foundational program is open to all DAHLC
members. It is specifically designed for members brand SMART WORKSHOP
new to the Alexander Technique who are looking to build a This workshop teaches Stress Management and Resiliency
foundation for learning, understanding and practice. $20 Training (SMART) strategies. It utilizes the work of Dr. Amit
Registration Period Program Runs Meets Sood and explores the lifechanging principles of gratitude,
acceptance, forgiveness and more. $10
Oct 21 - Nov 4 Nov 4 - Dec 9 Mondays 8-9am
Registration Period Workshop Meets
MISSION MOTHERHOOD Oct 29 - Nov 11 Tuesday, Nov 12 4-5:30pm
Connect with other moms to discuss the joys and
challenges of life with a new baby. In this six-week program, NUTRITION CORNER WORKSHOP
participants learn gentle exercises aimed at safely and Interact with a dietitian to learn how to eat well for a healthy
effectively healing the core and pelvic floor. The topics lifestyle. Topic: Eating well and enjoying the holidays. Free
will be geared towards mothers 2-12 weeks postpartum; Registration Period Workshop Meets
however, all mothers with babies are welcome. $10
Oct 30 - Nov 12 Wednesday, Nov 13 12-12:45pm
Registration Period Program Runs Meets
Oct 22 - Nov 4 Nov 5 - Dec 10 Tuesdays 2-3pm COOKING DEMO
In these 45-minute cooking demos, participants learn how
to use new and familiar foods in tasty and nutritious recipes.
Watch and interact with our chef and dietitian to pick up tips
on how to make new recipes at home. Samples provided.
Theme: Cranberries $5
Registration Period Class Meets
Oct 31 - Nov 13 Thursday, Nov 14 12-12:45pm
PILATES FOR A HEALTHIER BACK
Learn specific exercises to safely increase the body’s core
strength and improve overall back health. $10
Registration Period Meets
Nov 2 - Nov 16 Saturday, Nov 16 1-2:30pm
CYCLE BEAT
Join us for a fun 60-minute indoor cycle class with funky
lighting, loud music, and a beat driven ride! $5
Registration Period Class Meets
Nov 7 - Nov 21 Thursday, Nov 21 5:30-6:30pm
4
SLEEP MORE, STRESS LESS
DECEMBER
Learn what it takes to get the best rest possible. In this
MEMBER MOMENTS
“Feeling good about my progress and learning about
workshop, you will begin to understand sleep and the myself has had a positive impact on my happiness. I’m
lifestyle effects on sleep. You will learn the stages of sleep, not so focused on weight where I can focus more on my
how to create a healthy sleep environment, and general self-awareness which is bringing me happiness and self-
coping strategies to help improve sleep. $10 care!.”
Registration Period Workshop Meets -Gina B.
Nov 27 - Dec 10 Wednesday, Dec 11 5:30-7pm
NUTRITION CORNER WORKSHOP
Interact with a dietitian to learn how to eat well for a healthy
lifestyle. Topic: Mindful Eating. Free
Registration Period Workshop Meets
Nov 28 - Dec 11 Thursday, Dec 12 11:15-12pm
RESTORATIVE YOGA
Take some of the season’s stress away with this relaxing
yoga practice. No previous experience necessary. $5
Registration Period Workshop Meets
Nov 30 - Dec 13 Saturday, Dec 14 1-2pm
COOKING DEMO
In these 45-minute cooking demos, participants learn how
to use new and familiar foods in tasty and nutritious recipes.
Watch and interact with our chef and dietitian to pick up tips “Through this experience my one constant in my life was
on how to make new recipes at home. Samples provided. group fitness classes at DAHLC. It was the single thing
Theme: Herbs & Spices $5 I looked forward to each day. I knew that for about 60
Registration Period Class Meets minutes I would feel better. I have a new way of looking at
life challenges. My favorite statement is: “If it is not going
Dec 2 - Dec 15 Monday, Dec 16 12-12:45pm
to matter in 5 years, do not spend more than 5 minutes
CYCLE BEAT being upset about it”..”
Join us for a fun 60-minute indoor cycle class with funky -Amy K.
lighting, loud music, and a beat driven ride! $5
Registration Period Class Meets
Dec 5 - Dec 19 Thursday, Dec 19 5:30-6:30pm
“My overall sense of wellness has improved. I can truly
say that my experience with the AOA Program at the
DAHLC has improved my muscle tone, flexibility and
balance, and increased my cardiovascular endurance.”
-Barbara
5
ONGOING OFFERINGS GETTING STARTED WELLNESS CONSULTATION Need help getting started with your membership or creating healthy living goals? Try our free wellness consultation. You will set the foundation to your health and wellness journey with one of our Well-Being Specialists. In this meeting, you will talk one-on-one and discuss your current lifestyle habits and behaviors. Set up a free consultation at the front desk! BASICS CLASSES Our free basics classes introduce participants to the proper form and technique of the exercise and/or equipment. GETTING STARTED WITH GROUP FITNESS Learn about the types of group fitness classes that would appeal to you. Offered weekly: Tuesdays 3:30-4:30pm and Wednesdays 11am-12pm. LAUGHTER YOGA Take a break from your day and enjoy a fun combination of stretching, breathing, and laughter exercises! Rekindle the childlike playfulness within you and reap the many health benefits that laughter has to offer. Open to all DAHLC eligible members. This is a drop-in offering, no registration required. 6
ONGOING OFFERINGS
KNOW YOUR NUMBERS
EVALUATION SERVICES
Interested in learning more about your fitness profile? Try one of our evaluation services to get
baseline measurements as a way to strategize next steps with the help of our team of experts.
Services available include:
• WELLNESS EVALUATION:
This two-hour appointment includes
a comprehensive look at your overall
health & wellness with resting vitals, body
composition, cardiorespiratory system,
upper and lower body strength, and
flexibility testing. Cost: $40 / $100*
• BODY COMPOSITION:
This 30-minute appointment includes the
iDEXA body composition scan and waist
circumference. Cost: $12 / $24*
• EXERCISE PRESCRIPTION:
This 60-minute appointment includes a
movement assessment and personalized
exercise prescription based on your
interests and goals. Cost: $25 / $50*
• BODY COMPOSITION & EXERCISE
PRESCRIPTION:
This 90-minute appointment includes
an iDEXA body composition scan, waist
circumference measurement, movement
assessment and personalized exercise
prescription based on your interests and
goals. Cost: $35 / $70*
Stop by the front desk to register or call 507-266-4688.
*Cost varies for individual insurance company
7
ONGOING OFFERINGS GROUP TRAINING SMALL GROUP TRAINING Small group training is similar to personal training, but is in a group setting of typically six or less participants. It is a great way to help you work towards your fitness goals. This six-week service, provides participants with support, motivation and accountability. Each session focuses on strength, cardio and flexibility. To register, participants start with a 30-minute group training placement consultation with a coach to discuss fitness goals and to perform a functional movement screen. Please wear workout attire. Cost: $15-$30* EX4 A flexible, progressive training that includes a combination of metabolic and strength-focused workouts. Class times vary throughout the day and will be available Monday - Friday. Pricing options: Single session: $5 5 class package: $25 10 class package: $47.50 15 class package: $67.50 20 class package: $85.00 Register at the front desk for a 30-minute group training consult to discuss training options for you. Join at any time! 8
ONGOING OFFERINGS
PERSONALIZED SERVICES
ONE-ON-ONE NUTRITION CONSULTATIONS
Make positive changes in what you eat to compliment your hard work in
the gym! Dietitians are available for a 45 minute appointment to discuss
the following topics: Sports Nutrition, Weight Management or Wellness
Nutrition.
Cost: $30 / $60*
PRIVATE CLASSES
Want to get a one-on-one lesson with one of our group fitness
instructors to focus on bettering your skills in Pilates, yoga, the
Alexander Technique (AT) or swimming? Treat yourself and sign up for
a private lesson. Cost for Pilates, Yoga, AT, and swimming: $25 for 30
minutes or $50 for 60 minutes
Pilates: Ideal for Pilates students who are looking for an individualized
lesson. Lessons take place in the Pilates Reformer Studio.
Yoga: Private yoga sessions are a gift to yourself and a great way
to begin a practice or deepen your yoga journey. During one-to-one
sessions, the instructor will customize your practice to highlight poses,
meditation, breath study, philosophy, or all components combined.
Alexander Technique (AT): Private AT instruction is helpful for
addressing specific mobility, flexibility and postural concerns. It is
appropriate for members of all experience levels - from beginner to
advanced.
Swimming: Private lessons are offered for all levels and our instructors can tailor lessons to meet the specific needs and
goals of the individual. Cost is $25 for 30 minutes or purchase a package of 5 lessons for $112.50.
RELAXATION SERVICES
Members have access to three relaxation services: HydroMassage, Massage Therapy, and Reiki. HydroMassage
combines massage, heat and whirlpool therapies while remaining fully clothed. Massage Therapy is offered seven days a
week and members can choose from a variety of techniques. Cost: 30 min: $35; 45 min: $41.25; 60 min: $55; 90 min: $85
WELLNESS COACHING
Wellness Coaching helps you define and work toward your optimal
wellness by means of collaborative thinking, drawing from past
experience and defining future goals. A coaching approach allows you
room to grow as you experiment with different strategies for personal
wellness.
1:1 Wellness Coaching:
1-12 sessions in 14 weeks; cost: $100 / $200*
1-6 sessions in 8 weeks; cost: $60 / $120*
Stop by the front desk to register or call 507-266-4688.
*Cost varies for individual insurance company
9FACILITY DETAILS
The Dan Abraham Healthy Living Center’s mission is to improve the health and well-being of Mayo
Clinic employees, retirees, volunteers and their spouses by implementing effective wellness, practice,
education and research strategies. To support our vision as a global leader in wellness, we promise to
provide a welcoming experience through quality service in a safe and supportive manner.
To uphold our mission and to best align with Mayo Clinic’s culture of values, we have four principles
to support a welcoming environment for all members:
I use COMPASSION and am courteous by considering the needs of others before my own.
I RESPECT this facility by taking pride in, and caring for, the provided amenities.
I consider SAFETY at all times and avoid unsafe or unhygienic practices.
I honor PRIVACY and confidentiality through mindful use of technology.
Child Care Information
On-site child care is available for members’ children while using the facility. Children attending Club
Kids experience a variety of learning opportunities including physical movement, social interaction and
educational play. Cost: $20/month/child or $5/2 hours/child
Serving children 6-weeks old - 8 years old. See times below:
HOURS OF OPERATIONS AGES
Mon-Fri: 8:30am - 3:30pm 16 months - 8 years
Mon, Wed, Fri: 1:15 - 3:15pm 6 weeks - 3 years
Saturday: 8am - 2pm 16 months - 8 years
Reservations are taken up to 48 hours in advance. You can make a reservation by calling 507-538-
6952. Walk-ins welcome, but reservations are encouraged due to limited space. No shows and late
cancellations (24 hours or less) will be charged for the reservation.
Facility Information
Downtown Location
Open: 7 days per week
Monday – Friday: 4:30am – 11:00pm
Saturday – Sunday: 5:00am – 9:00pm
Saint Marys Campus Location
Open: 24 hours a day, 7 days a week (self-service)
Mayo Clinic Hospital
Generose Building M-100 Rochester, MN 55905
507-266-4688 | dahlc.mayoclinic.orgYou can also read
