Volume 1 / Issue 11 March 2014 WILLIAMSON WELLNESS CENTER

Is a private studio for all people, especially those who are recovering from injury and illness. We specialize in musculo-skeletal conditions, orthopedic issues, neurological conditions and lower back pain.

WHATS GOING ON AT WWC: Happy National Nutrition Month! Nutrition is so important for the body. Our body is a temple and we should take care of it! Come take care of your body here at WWC. We will work with you and help you achieve the healthiest version of you.

WWC IN THE COMMUNITY

The Gray Institute: Assessment and Solutions for the Hip Educational class at Excel Wellness Studio Overland Park, KS (Jackie and Wendy attending).
March 29th 7:30 3:30 pm

Photo credit: google images

Classes:
Adventurous Babes Class
Tues: March 11th 6:30 7:45 pm Balance Class Wednesdays at noon

We have been featured in the Wichita Eagle in the month of February and March. Our first feature was the Balance Orientation class February 22nd. The second was a publication in the March 2nd 2014 edition of the Eagle Progress which is about our Standardize Exercise Testing. Jackie and Kristina have developed a new testing protocol here at the center. This protocol consists of screening and assessment tests to help us design an exercise program for you. Each of these tests are able to show progress gained at WWC. We are currently applying this to our existing clients but any new clientele or those that want to be tested to see where they measure up to the rest of certain age groups, are more than welcome to make an appointment. WWC has joined forces with Adventurous Babes Society! The Adventurous Babes Society is an Adventure-Based social network for women ages 21 and up. This private, members-only community is where women can connect, create and join in on adventures (an exciting activity that is participatory in nature or offers a new experience), and manage their adventures and teams (a group of women with a common interest) with ease. Williamson Wellness Center is offering an event with ABS. Come explore physical activity without the heavy iron. Hit the main floor with elongating and strengthening moves to define your curves. YOUR friends, music and the gym to YOURselves! We will be working the TRX, core, bands, weighted balls, and boxing. NO TKOs just a bunch of Knock Outs around here! Our first and foremost concern throughout your awesome experience at WWC will be your safety and fun. Come enjoy an hour designed just for you with years of experience and babes like yourselves. This event is on Tuesday, March 11th at 6:30 to 7:45 pm. If you are interested please sign up for ABS at adventurousbabessocity.com

Parkinsons and Other Neurological Diseases Exercise and Support Group

Tuesday/Thursday 1:45 2:45

Photo credit: google images

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As mentioned, we have started our Balance class at the center. We are meeting at WWC every Wednesday at noon. This class is designed for those that have any sort of balance issue and conquering stepping, walking, unstable surfaces etc. Please contact us if you are interested.

Photo credit: google images

IS EXERCISE THE BEST MEDICINE? STUDIES SHOW BIG BENEFIT

Exercise may be as effective as medication in preventing early death in people whove had heart attacks or strokes, a new study suggests. Doctors should give their patients advice about the lifesaving benefits of exercise, and when possible they should refer patients to rehabilitation programs with exercise programs, says the studys lead author, Huseyin Naci, a fellow at Harvard Medical School and a graduate student at the London School of Economics. This adds to a large volume of research on the benefits of regular physical activity. Exercise has been shown to lower the risk of early death, help control weight and reduce the risk of heart disease, stroke, type 2 diabetes, depression, some types of cancer and a host of other conditions. It lowers the risk of cognitive decline and hip fractures. But only about 21% of adults in the USA meet the governments recommendations for aerobic and muscle-strengthening exercise, recent data show. Some findings reported: Among stroke patients, exercise was more effective than drugs. However, stroke patients who are capable of exercising may have been healthier to begin with than those who couldnt exercise, Naci says. For patients who had had heart attacks, exercise appeared to be as effective as drugs in preventing early deaths, Naci says. New York cardiologist Richard Stein, a spokesman for the American Heart Association, says, We are left with the same message we had before: Exercise therapy works. Drug therapy works. The combination of the two is the most reasonable approach.
Photo credit: google images

Timothy Church, a physician and director of preventive medicine research at the Pennington Biomedical Research Center in Baton Rouge, says the latest findings make sense to me when you consider that exercise strengthens all parts of the human machine the heart, the liver, the brain, the blood vessels, the muscles. The most powerful thing you can do for your health is become active, he says. The governments physical activity guidelines recommend getting at least 2.5 hours a week of moderate-intensity aerobic activity or one hour and 15 minutes a week of vigorous-intensity aerobic activity. The guidelines also recommend that adults do muscle-strengthening activities, such as push-ups, sit-ups or exercises using resistance bands or weights. These activities should involve all major muscle groups and be done on two or more days a week, the guidelines say.
Source: USA Today 2013 Author:Nanci Hellmich

REMINDER- REFERRAL PROGRAM REMINDER

We have a new referral program at Williamson Wellness Center. This is to help benefit our existing clients and help those in the community. A free hour session for every 5 training sessions purchased will be rewarded to the person who referred the new client. Please contact us for cards!!!

A WORD FROM WENDY

March always reminds me of my years coaching track... We would get the girls running consistently outside and in SHAPE, and then 'ole man winter would have one more "blast of cold" weather. Then, running indoor in the halls of the school would lead to injuries and we would start all over. As it is this winter, we have to prepare for the weather conditions when I know all we want is SPRING. Williamson Wellness Center has lots going on and we are preparing and planning and growing. Like a garden, you never know when you plant flowers or shrubs what will "bloom and grow". However, we continue to plant, sow, and fertilize and pray (with planning) that the fruits of our labor will "take-off". We do know that Exercise is the Best Medicine, and Gardening is a great way to exercise and be in the out-of-doors when spring decides to come about. Keep us in mind for these incredible assessments that have been compiled for existing and new clients. We are using them in our Parkinson's Exercise Class, for our Balance Class, and for walk-ins. With the assessments, we are targeted to YOUR specific needs and better exercise programming. Finally, we continue to study, read and attend workshops to better serve you. I love it when clients say, "oh no, you are going to another workshop", because they know new and exciting knowledge will be applied : ) . I also will be in San Diego later this month with the American Council on Exercise preparing testing materials for prospective personal trainers. It is a lot of work but the rewards of rewriting tests is very rewarding. Keep referring people are way, WWC is more prepared than ever to address new clients. Thanks to all of you for your continued support, loyalty, and your drive to be WELL.

GARDENING CAN HELP OLDER ADULTS STAY FIT

Photo credit: google images

Gardening can be a great workout and boost for body and soul if you do it right. Sharon Lovejoy, author of Country Living Gardener states that the key is to see gardening not as a punishment but a joy. You should feel lucky to be outside in the garden, she says. And maybe healthier, too. And not just from eating veggies you grew yourself.

Aerobic Gardening
Gardening provides all three types of exercise: endurance, flexibility, and strength. Jeff Restuccio, author of Fitness the Dynamic Gardening Way, making your gardening into a structured exercise routine, alternating light activities with heavier ones, then a light one, and so on. Exercise 30 to 60 minutes, said Restuccio. It is also recommended that concentrating on deep breathing while you work and increasing your range of motion, exaggerating the raking motion or the digging motion. You can use up 500 calories on hour that way, he says (official counts put gardening activities at the 100- to 200- per hour calorie- burning level).

Gardening is something parents and kids can do together. Never make cutting the grass or helping a punishment, said Lovejoy. Researchers from Kansas State University studied the gardening habits of 14 men and women ages 63 to 86. They noted how much time the participants spent on tasks such as watering, walking, cleaning tools, weeding and harvesting. Heart rates and oxygen uptake were measured to determine how hard they worked. Standard measures that rate the intensity of physical activities were used to evaluate the work. Activities such as digging, raking and mulching used upper and lower body muscles and scored as moderate-intensity exercise. Mixing soil and hand weeding engaged only the upper body and were scored as lower intensity.

Gardening as Therapy
The American Horticulture Therapy Association concentrates on the cleansing, calming benefits of being in the natural world.

Getting Started and Keeping It Up

Start small. Be realistic. Dont do one activity each time you go out there. Take regular breaks. Lift heavy bags carefully. Remember the old saw: Lift with your legs. Use your biggest, strongest, muscles for the heavy Photo credit: google images stuff, said Sandra Mason educator in horticulture at University of Illinois. She also says to watch the twisting. We tend to lift a shovel of dirt, then twist to the side to dump it. Move your feet instead. If you have allergies, talk to your doctor about it. If you are heaving off the couch to garden, take it slowly. Take a nice hot bath after gardening. Youve earned it! Finally, dont forget to enjoy your work, Mason says. Garden benches are meant to be sat on.
Besides Offering Moderate Physical Activity, Gardening gives Older Adults Benefits like Hand Strength and Strength and Self Esteem-Kansas State Feb. 3, 2009. Web/MD Feature by: Star Lawrence

QUOTE OF THE MONTH:

Every time you eat is an opportunity to nourish your body. - Shutterstock

Contact US
Williamson Wellness Center 8340 E 21st N, Ste 900 316.295.4366 wmsonwa@gmail.com williamsonwc.com