WE’LL TAKE YOU THERE | Winter 2015

WHAT CAN PERSONAL TRAINING DO FOR YOU

Personal Training is an investment in your health.

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FEATURES

UNC Wellness News

Carolyn Langston, Nursery Attendant at Meadowmont & Michelle Taylor, Massage Therapist at NW Cary are

our Employees of the Quarter!

Carolyn has been a part of our Wellness Center family since 2010 and over the last four years has provided outstanding care for the children that visit our Stay-n-Play. She also works incredi-bly hard at maintaining a safe and clean environment at all times. Her passion for children shows in the quality of care she provides day in and day out. Carolyn embodies what it means to be a role model of our Wellness Center core values and is an absolute pleasure to work with.

Michelle Taylor, Massage Therapist, provides amazing body-work, tailoring each session to the needs of the client. She can address issues from migraines to insomnia and poor posture to diabetic foot care. What really makes Michelle stand out is that she goes above and beyond the call of duty to educate our staff and members about what massage can do for a person, and she takes that message out into our community. Not only is Michelle a talented massage therapist, but she is also a gifted artist. We are very fortunate to have Michelle on the UNC Wellness Centers team!

The Burden of Waiting

Waiting on equipment and machines on the fitness floor can be avoided.

If you love outdoor exercise year round, stay healthy and safe by managing your exposure to the changing elements.

2 wellness minutes|WINTER 2015

Create and Plan and

Exercise in the Cold

Setting goals that are specific, measur-able, attainable, realistic, and timely.

8 Personal TrainingInvest in your health and get on the right track in 2015 with the help of a Personal Trainer.

5 Multisport Success Tips to help you make 2015 your best season yet

EMPLOYEEof the quarter

Staying Warm and Well

on Our Health

S.M.A.R.T Goals

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The Burden Of Waiting On Our Health

Did you know the average commuter spends 38 hours per year waiting at stop lights? We waste nearly 6 months of our lives waiting in lines. Waiting for a machine on the fitness floor only adds to the frustration. It seems ironic to wait to improve health, but what if we didn’t have to wait at all? We all hate waiting for the patron on the chest press looking at their phone to notice as we calmly and quietly wait for our turn on the equipment. Inevitably, they look up just in time to start their next set. Claiming the machine without realiz-ing it is very common. We all take rest breaks and rightly so. Fittingly however, rest breaks should be be-tween 1-3 minutes which just so happens to be similar to the length of time a typical set takes to complete. That is more than enough time for another individual to complete their set while you rest and conversely, they rest while you finish your next set. If another member is waiting patiently or pacing around that area, throw out a helpful hand and ask if they want to get a quick set in while you rest. If trying to ‘work in’ with another member, it is ok to politely tap them on the shoulder and ask if they wouldn’t mind you working in or completing a quick set before they begin their next set. Suggest alternating sets so you both can work and rest concurrently. The more we work together the happier and healthier we’ll be.

Create a Plan and S.M.A.R.T. GoalsWhat are S.M.A.R.T. Goals? SpecificMeasurableAttainableRealisticTimely

Specific - A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal you must answer the six “W” questions: *Who: Who is involved? *What: What do I want to accomplish? *Where: Identify a location. *When: Establish a time frame. *Which: Identify requirements and constraints. *Why: Specific reasons, purpose or benefits of accomplishing the goal.

EXAMPLE: A general goal would be, “Get healthier.” But a specific goal would say, “Join the UNC Wellness Centers and take a group fitness class once a week, do cardiovascular fitness 3 days a week, and body weight exer-cises 2 times per week.”

Measurable - Establish concrete crite-ria for measuring progress toward the attainment of each goal you set. When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achieve-ment that spurs you on to continued effort required to reach your goal.

To determine if your goal is measurable, ask questions such as: How much? How many? How will I know when it is accomplished?

Attainable - When you identify goals that are most important to you, you begin to figure out ways you can make them come true. You develop the at-titudes, abilities, skills, and financial capacity to reach them. You begin seeing previously overlooked oppor-tunities to bring yourself closer to the achievement of your goals.

Realistic - To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress. A high goal is fre-quently easier to reach than a low one because a low goal exerts low motiva-tional force. Some of the hardest jobs you ever accomplished actually seem easy because they were a labor of love.

Your goal is probably realistic if you truly believe that it can be accom-plished. Additional ways to know if your goal is realistic is to determine if you have accomplished anything similar in the past or ask yourself what conditions would have to exist to accomplish this goal.

Timely - A goal should be set within

a time frame. With no time frame tied to it there’s no sense of urgency. If you want to reduce your car loan debt, when do you want to do it by? “Some-day” won’t work. But if you anchor it within a timeframe, “by June 1st”, then you’ve set your unconscious mind into motion to begin working on the goal.

T can also stand for Tangible - A goal is tangible when you can experience it with one of the senses, that is, taste, touch, smell, sight or hearing. When your goal is tangible you have a better chance of making it specific and mea-surable and thus attainable.

Other thoughts to consider; do I have the resources already available in my community, workplace, or the UNC Wellness Centers? Should I consult a physician, health care provider, or specialist, before beginning any health change? What are my support sys-tems to help me stay on track with my S.M.A.R.T. goals? What are some other well-being incentives I can reward myself as I attain these short and long-term goals? Do I have a partner or friend to work with as I set out on these goals to help keep me account-able?

After you ask yourself these questions, and answer them honestly, go forth and set that plan in action!

4 wellness minutes|WINTER 2015

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Tips for the Off Season – What’s a Triathlete to do? By Kari Wilkinson, CPT, USA Triathlon level 2 CoachFirst, reflect on your season : What were the high points, great race experiences, such as a distance you had not been able to successfully complete before, an open water swim where you finally found your groove, traveling to beautiful new venues, new friends and connections made? What were your accomplishments over the last season? Fastest transition time on record? Strongest bike you ever had? Became comfortable with clipless pedals? Second, rate your limiting factors. For example, which of the three sports do you feel the least comfort-able with? Does training time take time away from family and other obligations? Does work gets in the way of training ? Third, set goals for the next season. For instance, “I want to race an international distance race”, “I would like to be able to bike the course at XYZ race 10% faster than last year”, “I would like to improve my swim stroke and feel confident to do an open water swim”. Since most athletes are not Olympians or elites it is best to continue some training during the off season. If you are currently devoting 9 hours per week to training keeping 70 % of the training volume is a good idea. That amounts to 6.3 hours per week. You do not have to do the same three sports, but you do want to keep your strength, fitness and mental toughness. Some alternatives would be: mountain biking instead of road biking- improves your bike handling skills and strength, functional strength training, roller blading or playing hockey, or boot camps.Take care of the aches and pains: Off season is the time of the year to heal the nagging injuries that have been plaguing you for part of the season. Take the time see the people that can diagnose and treat the problem. Do your part to make the healing take place: If your foot hurts when you are running and the physical therapist tell you it is ok to bike and not run, don’t run, just bike. Do you need to ice regularly, rather than once a week? Let this off season set you up for a successful and healthy 2015 triathlon season!

Proper planning will help you have a splendid race season! Here are some tips to help you make 2015 your best season yet:Setting realistic goals: Look at your family schedule, work schedule, race results from last year, and length of race sea-son. North Carolina is a great weather state for athletes, but that also entices us to have long race seasons( March - Oct). Think about focusing on one end of the year or the other and not spreading your race season out for 8 months. Review last year’s strengths and weaknesses: Swim, bike, run, strength, transitions, or recovery got you down? Find resources( coaches, forums, recommended blogs, personal trainers, massage therapists, run gait ,swim stroke ,cycle or spin scan analysis, metabolic testing) to help you identify deficits, so you can address them over the off sea-son months.

Sign up for races: Are you a “participant” or a person that “races”? Over the years my goals have changed. I now sign up for races to motivate me to stay fit, whereas in the past it was for PR’s. What is your motivation? Have several friends doing Augusta 70.3? Maybe you should sign up! Sign up for a training program. Some of us are very motivat-ed and create our own schedule, while others need a plan. Some need accountability. Where do you fit in? Find what suits you best and plan ahead.

Find a coach to help you manage your training, so you can train smarter, not harder. Asking for help can be difficult. A coach is the voice of reason and help you peak for your A race and tell you to lay off when appropriate. They will answer your questions, listen to your feedback and adjust your training to meet your schedule, time constraints and goals. Find balance: Think of your life as a square where your workouts are side 1, your job is side 2 , nutrition and rest is side 3 and spiritual is side 4 . Spiritual being whatever keeps you well-grounded and connected to the people around you. Keeping all four sides in balance is essential. Pre-hab before rehab: Develop a program that will pre-vent injury and keep you healthy year in and year out. As a competitive age grouper, I have to keep a focus on balance, strength and flexibility. Listening to what my muscles are telling me has given me a race career that has lasted for over 12 years, injury free. Identifying weaknesses, such as weak glutes, hip inflexibility and pelvic misalignment, early will help you for years to come. Massage therapists, per-sonal trainers and physical therapists can help you fix the problem areas.

Start your 2015 season now and set yourself up for success!

Overcoming Obstacles to Find Multisport Success in 2015

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wellness minutes| WINTER 20156

Exercise in the Cold Staying Warm and WellNorth Carolina winter weather is famously changeable – one day it’s balmy and freezing the next. If you have been diagnosed with heart problems, asthma, or circulation problems, talk with your health care pro-vider before starting an outdoor exercise program in cold weather. If you love outdoor exercise year round, stay healthy and safe by managing your exposure to the changing elements.

On chilly days, dress in layers which allow you to add or subtract clothing as you warm up. Remember that a vigorous workout can leave you sweaty, and wet clothing will make you cold! Start your layers with a synthet-ic, wicking material next to your skin. Next add a layer of wool or fleece to trap warm air close to your body. Last, put on a waterproof, breathable outer layer. Your scalp contains many blood vessels which release body heat – great in the summer, but not so helpful in the winter. Make sure a warm hat is a part of your workout plan. If you are lean, you may need more insulating layers to keep you warm. Varying the intensity of your workout is great – interval training get results – but keep in mind that you may get chilled if you work up a sweat and then cool down repeatedly. Similarly, exercising in wet weather can be hazardous. Wind adds to the risk of hypothermia, in which you are unable to maintain your core body temperature. If you experience numbness in your hands and feet, intense shivering, loss of coordination, or slurred speech, you should get help immediately.

Don’t let bad weather stand in the way of your healthy activity habits. When the great outdoors is cold and drippy, take advantage of the Wellness Centers’ awesome indoor exercise options!

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We can all most likely attest to the fact that at one time or another during our history of exercising, we have hit a wall or have fallen short of what we origi-nally set out to do. For some of us, when it comes to our physical fitness, we get side-tracked or delayed more frequently than we care to admit out loud. We put off until tomorrow or next week or next Monday what we can start as early as today, especially since our bodies really have no idea what calendar day it is. The question is, will we seize that opportunity or will we repeat history and look into our big bag of excuses and pull out another reason to not start again? What I would like to encourage you to do, is put that bag away. Dispose of it somewhere you cannot go back and retrieve it and that no one else is likely to find it and return it you. Instead of talking yourself out of it, talk yourself through it and commit to action. Suggestions to overcome the typical obstacles that derail our physical fitness efforts are as follows: (1) Find an activity or activities that you enjoy that simultaneously allow you to expend energy and stay healthy and conditioned. That might involve some outdoor activity like bike riding or walking or running a local trail. Perhaps rock climbing or experi-menting with a new group fitness class might peak your curiosity and give you the incentive you need.(2) Instead of committing to extended workouts, start with shorter sessions of 20-30 minutes in the beginning and focus on maximizing your effort within that shorter time period.(3) Make a conscious effort to change your workout every few weeks to avoid losing interest or encountering the frustrations that come with reach-ing a plateau. Every week try exercising with differ-ent equipment. If you normally restrict yourself to machines, learn to effectively use free weights or the TRX or medicine balls and/or resistance bands. Try the stair master every now and again, if you generally use the elliptical. Nothing increases the potential to grow like variety.(4) Don’t let excuses be your first option. When things come up, make an earnest effort to get a work-out in, despite what’s going on. Just because you

can’t get to the “gym” doesn’t mean you cannot do a workout. The gym is merely a venue; a workout can happen almost anywhere: At your desk, in the kitchen while you’re preparing dinner, on the family room floor while you’re helping the kids with their home-work or on the floor while you ‘re watching the game. Every time the opposing team scores a touchdown or a free throw, “get down and give me 20 push-ups or twenty squats.” By the time the game is over, you are bound to get a good pump in your pecs or your glutes and quads, especially if the game is high scoring! Al-ways take the stairs at work or park far away from the door in the grocery store parking lot.(5) Change your attitude towards physical activity and don’t be so quick to look at it in a negative light. If it isn’t your favorite thing to do, try focusing on the benefits instead. Remember, good quality of life is something you preserve on purpose. Good health is the crux of life.With that said, I encourage you to live on purpose and recognize that exercise may add more than days to your life, it may add life to your days!

No More EXCUSES!

8 wellness minutes| WINTER 2015

ersonal training is an investment in your health. If you would spend $65 for dinner out with your part-ner, why not invest that money into a training session that will yield benefits for months! Each person utilizes personal training in different ways. Some meet with a trainer 1-3 times per week on a regular

basis. Others may meet with a trainer for 1-3 sessions to get started, then continue on their own. There are also members that choose to meet once, proceed on their own, then meet again a few weeks or months down the road to reassess and modify their program as they progress. Each individual can choose what works best for their schedule, budget and lifestyle. We are here to help in whatever way we can.

With personal training, clients will gain the custom program that will enable them to improve strength and endurance, lose weight, train for that first race, lower blood pressure and blood sugar and most impor-tantly, feel great! There are several tiers of training to try. One-on-one sessions are $65 per session for members (or check out our packages to save some money), share a session with your friend or partner for $80 (just $40 per person) or take part in a small group training program, where the classes are led by a personal trainer. You will get individualized feedback and most cost $10-20 per class. Contact Kathy De-Blasio, Lifestyle Enhancement Director, at kdeblasi@unch.unc.edu or (919) 957-5930 to learn more about training or to get started!

What Can Personal Taining Do for You?

Want to save some bucks? Share a session with your friend or partner for $80 (just $40 per person) or take part in a small group training program such as Basic Training (Meadowmont), Learn to Exercise to Get Results (Cary), and Beginner Boot-camp (Cary).

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Black Bean SoupSERVES 6 | ABOUT 1 CUP EACH

INGREDIENTS• 2 tablespoon olive oil• 1 small onion, chopped• 1 small carrot, chopped• 4 garlic cloves, chopped• 2 teaspoon ground cumin• 1-2 teaspoons chopped jalapeno chile with seeds, divided• 2 - 15-ounce cans black beans, undrained• 1- 15-ounce can petite diced tomatoes in juice• 1 1/2 cups low-sodium chicken broth• chopped green onion (optional)• crumbled feta (optional)• 2 tablespoons chopped fresh cilantro (optional)

DIRECTIONS:1. Heat oil in heavy large pot over medium-high heat. Add onion, carrot, and garlic; sauté until vegetables begin to soften, about 6 minutes. Mix in cumin and 1 tsp jalapeno. Add beans, tomatoes with juice, and broth; bring soup to boil.

2. Reduce heat to medium, cover and cook until carrots are tender, about 15 minutes. Transfer 3 cups of soup to blender and puree until smooth. Return puree to pot. Simmer soup until slightly thickened, about 15 minutes. Season to taste with salt, pepper, and remaining 1 tsp. jalapeno, if desired.

3. Ladle soup into bowls. Pass cilantro, green onions, and feta cheese separately.

NUTRITIONAL INFORMATION PER SERVING:Calories 221; Protein 11g; Carbohydrate 33g; Fiber 12g; Fat 5.5g; Sat Fat 0.8g; Sodium 767mg; Cholesterol 0mg

***You may lower the sodium content by using no salt added canned black beans and canned tomatoes.

Setting a goal, such as losing weight, and implementing steps to achieve it are two different things. How we eat is influenced by many factors such as the environment, how much is served and how hungry we are, how mind-ful we are about eating, our emotional state and so on. You can control these factors by bringing them to your attention until they become habits.

There are several different tips to keep off the pounds:

1 Enjoy every bite – Chew your food slowly. Aim for each meal to take 20 minutes. Eat sitting at the table and don’t watch TV.

2 Use smaller plates, cups and bowls. Research has found that when people use larger bowls, plates and serving utensils, they serve themselves more and con-sume more food.

3 Pre-portion your foods into a smaller container so you know how much you are eating. If you eat directly from the bag or box it is hard to keep track of your intake.

4 Know what your “challenging” foods are. These are foods you can’t resist. Keep these foods out of the house. They will call your name until they are gone. Healthiest foods are on the perimeter of the grocery store.

5 Keep a food journal. Studies have shown that dieters who kept track of their food lost twice as much as those who did not. Writing it down helps limit mindless eating.

6 Use the plate method. Most plates at restaurants, or even at home, are backwards – big portions of meat and carbohydrates with very few (if any) vegetables. Fill half of your plate with disease-fighting vegetables, a quarter with lean protein and a quarter with whole grains.

7 Pack in the protein. Studies have shown that protein plays a key role in regulating food intake and appetite. Protein helps increase feelings of fullness because it takes longer to digest. (Stick to lean sources of protein: beans, hummus, eggs, fish, lean meats and low-fat dairy products)

8 Eat breakfast. Studies have found that people who eat breakfast have a lower BMI (body mass index) and consume fewer total calories each day than people who skip breakfast.

9 Doggy bag it. Portions served at most restau-rants set you up to overeat. Ask your server to box up half of your meal before it comes to the table.

Simple Ways to Eat Less

10 wellness minutes| WINTER 2015

CALENDARMeadowmont

To register for Meadowmont classes, stop by the front desk or call 966-5500. Classes are FREE unless noted otherwise.---------------------------

Health Education

Myths and Truths About Hydration (MAPP) Ms. Marquez & Ms. Kline will talk about the importance of hydration for healthy bodies. They will share tips about how much hydration we need, how often we need it, and the negative consequences of hy-drating too much or too little. . January 16, 3:00-4:00 pm.

Portals to Prevention: CholesterolFats circulating in your bloodstream are called lipids. How do these lipids impact your risk of heart disease? What are treatment plans if you might be at risk for heart disease, or if you have already been diagnosed with heart disease? What lifestyle changes and medications can help you manage your lipid profileandloweryourrisk?January 20,12:00-1:00pm

Long-term Care PlanningPlease join us for an edu-cational presentation on long-term care planning. This lecture will cover key areas in-cluding, the consequences of a long-term care event on the familyandfinances,currenttrends in the industry, the cost of long-term care services and options for funding a plan. January 26, 6:30-8:00 pm.

Portals to Prevention: HypertensionYour blood pressure can be influencedbymanyfactors,including stress, obesity, lack of physical activity, poor diet,

and your family health history. What are the complications of high blood pressure? What organ systems are affected? What medications and lifestyle changes can help you manage or avoid hypertension? January 27, 12:00-1:00 pm.

4th Annual Listen to Your Heart Celebrate American Heart Month by learning about your risk factors for cardiovascular disease. Start with a risk factor assessment and light break-fast. Then, listen to 3 lectures on various heart health topics. February 21, 7:30 am-12:30 pm.

M.A.P.P. Educational Lecture - Forgive for GoodDr. Brenda Hunter, PhD, psychotherapist and author of 12 books, will talk about the positive impact that forgive-ness has on health and mental health. She will share strategies to use to help overcome barriers to forgiveness and that will help ushaveamorefulfillinglife.Sponsored by the Meadowmont Aging in Place Program. Fri-day, February 20, 2015 from 3-4 pm.

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Nutrition

The Weigh to Wellness This is an 8-week weight loss program that combines nutri-tion education with exercise. Food journaling, weekly goal setting, and weekly sessions with a coach are included in the program. Thursdays, January 22-March 12, 6:00-8:00pm.. $260 members,

$400 non-members.

Farm to Fork Chef SeriesThis chef series, featuring Christy Quirk, chef at Pizzeria Toro in Downtown Durham, will show you how to cook quick and healthy foods while using what’s in season. Classes include instruction in the principles of a healthy diet as well as how to prepare and eat meals designed with good living in mind. Participants are given the opportunity to taste samples of the dishes after the demonstration. January 27, 6:30-8:00 pm.

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FitnessBasic TrainingIn this 6 week small group training class, Sabrina Baker, MS,CPT, will help participants findtheirinnerstrengthwhilerunning, jumping sprinting, and stretching to their limits! Tuesdays and Thursdays, October 21-December 2, 6:00-7:00am. $120 mem-bers, $150 non-members.

Lose to Win Maintain your New Year’s Resolution with a little help from UNC Wellness Centers. This program will include handouts, 4 educational lec-tures, body composition mea-surements and prizes! Sign up by January 25 at 8:00pm. $20 for members.

Pilates Fusion In this small group training class, Pilates will be the main focus, with the addition of a mixofspecificYogaposesand whole body strengthening movements. Please join us for this challenging and innova-tive class in the multi-purpose room. Tuesdays, January 20-February 24, 5:55-6:55pm. $75 members, $95 non-mem-bers.

Strong Bones This 6 week program focuses on weight bearing exercises to build and maintain strong bones. April Beaty, CPT, will provide education about the disease and its process and lead workouts to build strong bones. February 3-March 10, 11:00am-12:00pm. $120 mem-bers, $145 non-members.

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Massage

Homecare Facial MassageCome learn how to do a short, simple and effective facial massage routine for use at home, using some of the strokes from the Facial Wellness Massage. This will improve the health and vitality of your skin and will comple-ment the Facial Fitness exercises and Facial Wellness Massage treatment. January 20, February 17, and March 17, 5:30-6:30pm.

Facial Fitness ClassJoin Nancy Turland, LMBT, and learn easy, fun andeffective facial exercises that improve muscle tone and the appearance of your face! Turn back the clock, erase years and give your face a workout. January 13, February 10, and March 10, 5:30-6:30pm Love you Skin! Class Join Nancy Turland, LMBT, to learn the basics of the skin’s anatomy as it relates to taking the best possible care of the skin. Also, learn natural, simple, yet effective self-care practices which take little time, but have big results when maintained as a part of a wellness routine. February 11, 6:30-7:30 pm.

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CALENDARNorthwest Cary

To register for NW Cary classes, stop by the front desk or call 957-5900. Classes are FREE unless noted otherwise.---------------------------

Health Education

UNC Weight Loss Support GroupA healthy lifestyle is easier to achieve when you’ve got sup-port.Losingweightisdifficultand keeping it off even harder. Research shows that support from family, friends, and oth-ers make it easier to continue on the path to wellness. Join others for this monthly support grouptofindnewideas,ventyour frustrations and meet people with similar concerns when trying to lose weight and keep it off. February 26, & March 26, 6:30-7:30 pm

Safe SitterSafe Sitter is a medically ac-curate babysitting preparation program designed for boys and girls ages 11 to 13. This nationally recognized program teaches sitters how to rec-ognize a medical emergency and know the appropriate ac-tion to take. It teaches sitters howtohandlespecificages,injury prevention techniques, care of the choking child, pre-venting problem behavior, and the business of babysitting. This program is for children ages 11 to 13, NO EXCEP-TIONS. Student needs to bring a lunch. Registration is required. Space is limited. March 23, 9:00 am-4:00 pm.

$45 for members and $55 for non-members.

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NutritionSupper in a SnapQuick and easy meals are perfect for when you’re short on time but still want a deli-cious home cooked dinner. Don’t give up on having a home cooked meal because you don’t want to spend hours in the kitchen. This chef series will show you how to cook quick yet, healthy foods. Classes include instruction in the principles of a healthy diet as well as how to prepare and eat meals designed with good living in mind. Participants are given the opportunity to taste samples of the dishes after the demonstration. Janu-ary’s chef series will feature Cherisse Byers from The Durham Spirits Company in Durham. Monday, January 12, 6:00pm - 8:00pm

Fun with Food for KidsIt is well known that getting kids involved in the kitchen gives them more of an aware-ness of nutrition and can promote healthy food choices. This program is designed for 8-12 year olds to try cooking with new foods and discuss healthy choices. January’s class will feature Pizza! Join us while we create homemade dough and toppings that kid’s can bring home and bake. January 31, 10:00-11:00am. $15 members, $20 non-members.---------------------------

FitnessLearn How to Exercise Correctly to Get Results This is a 6-week (3-days a week) exercise class led by Personal Trainer, Patrick Service, for people who would

liketolearnthemostefficientway to execute their exercise program. Upon completeing the class, participants will be comfortable designing their own exercise program which includesbalance,flexibility,cardiovascular endurance, and strength training using the Life Fitness Machines. M/W/F, January 12-February 6, 9:00-10:00am. $120 members, $150 non-members.

FitRanx FitRanx is a comprehensive and standardized ranking sys-tem used for gauging a child’s fitnesslevel.Thereare8lev-els and in order for your child to progress from one level to the next, they must partici-pateinafitnesstestthatusesspecificexercisestodeterminestrength within the exercises’ respective muscle groups. Throughscientifictestingandyears of development, these exercises have been proven to allow your child to demonstrate personalfitnessgrowthineachmajor muscle group, as well as cardiovascular condition-ing. Ages 7-10, Mondays and Wednesdays, 4:45-5:45pm. Ages 11-15. Tuesdays/Thursdays, 4:45-5:45 pm.

Rock Climbing Birthday PartiesBook your party today! The Rock Climbing Wall offers a fun and exciting time for kids celebrating their birth-days (ages 4 and up). Parties include 1 hour and 15 minutes of climbing followed by 45 min-utes in our private classroom. Sat: 1-3pm & 3:30-5:30pmSun: 1-3pm & 3:30-5:30pmCost: $199 for 2 hours

I guess it’s no surprise that January and February are the busiest months for us in the fitness busi-ness: New Year’s resolutions plus cold temps equals high utilization in our warm, cozy facility! This perfect storm causes quite a dilemma for nursery attendant Claire Ackerson. “Hey MO’, as you know it’s crazy busy between 8:30 and 11:30am here, and since I’m such a wonderful employee I always give my spot up to members [yeah, Claire that’s actually a policy but continue] so I cannot usually take the class I want. Do you have any suggestions on when I should come in or what to do??!! Well Claire Bear, you could come in between noon and three when it’s slow here and we could show you a workout on the fitness floor comparable to one you’d get in a class. Oh, and if you can’t come in to work out because of blizzard like conditions (well, a trace to an inch constitutes that here in North Cackalacky) you can, that’s right…make snow an-gels! Did you know that you can burn over 100 calories in a half hour doing that? I’d even let you come to my house and shovel my drive way (you’ll burn 250 calories in thirty minutes) and you don’t even have to pay me. There are plenty of options for getting your exercise on so don’t let Old Man Winter keep you down! Good luck Claire and I’ll keep my snow shovel by the garage door so you’ll easily find it.

Ask MO

THE UNC WELLNESS CENTER AT MEADOWMONT

100 Sprunt Street , Chapel Hill, NC 27517

Phone: (919) 966-5500

www.UNCWELLNESS.com

THE UNC WELLNESS CENTER AT NORTHWEST CARY

350 Stonecroft Ln, Cary, NC 27519

Phone: (919) 957-5900

www.UNCWELLNESS.com