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Virtual Health and Nutrition Coaching

Meet one on one with our Registered Dietitian, Heather Casey! From our secure online platform, Doxy.me, Heather is here for you and your nutrition needs. She can tailor-make a meal plan specifically for you, de-mystify “nutrition” and how to do it well, and help you build it into your life so that it becomes a lifestyle. In addition, she is a certified Health Coach, and can work with you, where you are at, to overcome any obstacles or barriers you may be facing due to current circumstances. If you are interested in meeting with her, you can email her at hcasey@apprhs.org, or sign up via this link: Virtual PT / Health Coach Sign Up. Here is the breakdown for her services:

  • 30 Minute Session: $30
  • 60 Minute Session: $50
  • 3-30 Minute Sessions: $75

Free Facebook Live Classes

Join us every day of the week for live classes from our Aerobic and Yoga Instructors! We have something for everyone, from low intensity Stretch & Flex with Horton, to dance with Gwen, and Strength with Trish. To access any of these classes, simply follow these steps:

1. Go to the “Paul H. Broyhill Wellness Center” Facebook Page

2. Scroll down to the “Posts” section

3. If a video is “Live,” you will see it there, and it will have red letters that say “Live” in the top left corner of the video.

4. Simply click on the video, and it will get larger.

5. To do a workout outside of our “Live” times (which are always posted on our Facebook page as well), simply scroll to the “Videos” section.

6. In the “Videos” section, find the video you want to do, click on it, and enjoy!

If you do not have Facebook you can access all our classes here: https://wellness.apprhs.org/wc-group-exercise-classes/. 

Classes viewed on our website will be posted a couple hours after the live class.

 

Our Virtual Class Schedule

 

Monday

9:30 – Strength with Trish
10:30 – Dance with Gwen
12:00 – Stretch-N-Flex with Horton

Tuesday

8:30 – Cardio Kickboxing with Lara 
9:30 – Barre with Trish 
10:30 – Yoga Level 1 with Betsy 
11:30 – Stability with Estyn 
12:00- Chair Yoga with Estyn 

Wednesday

8:00 – Cycling with Tiffany 
9:30 – Strength with Trish
10:30 – Dance with Gwen
12:00 – Stretch-N-Flex with Horton
1:00 – Tai Chi with Estyn 

Thursday

8:30 – Cardio Kickboxing with Lara 
9:30 – Barre with Trish 
10:30 – Yoga Level 2 with Betsy 
11:30 – Stability with Estyn 
12:00- Chair Yoga with Estyn 

Friday 
9:30 – Strength with Trish
10:30 – Dance with Gwen
12:00 – Stretch-N-Flex with Horton

*class schedule is subjext to change 

Online Programs

The Wellness Center is here for you with our Virtual Programs.

Let us remove any potential obstacles to your commitment to health and wellness in a time when we need it most. As you scroll the some of the options below, please reach out to wellness@apprhs.org if you have any questions, or call (828) 266-1060 between the hours of 9am – 12pm

Free Facebook Live Classes

Join us every day of the week for live classes from our Aerobic and Yoga Instructors! We have something for everyone, from low intensity Stretch & Flex with Horton, to dance with Gwen, and Strength with Trish. Click here for information on how to access these classes. 

Health and Nutrition Coaching

Meet one on one with our Registered Dietitian, Heather Casey!  Heather is here for you and your nutrition needs. She can tailor-make a meal plan specifically for you, de-mystify “nutrition” and how to do it well, and help you build it into your life so that it becomes a lifestyle.

Virtual Personal Training!

Still need that extra guidance and encouragement for your workouts? Missing the one on one relationship and accountability with your Personal Trainer? Need help figuring out creative ways to program workouts using what you have around the house? We’ve got your covered! Our Personal Trainer’s miss you just about as much as you miss them, and we are happy to re-introduce our Virtual Personal Training platform, Trainerize

There are two different options you can select with this, and we’re offering both of them at discounted price. 

Virtual Personal Training

What: Initial consult with Trainer, then detailed and personalized  workouts crafted specifically for you. All workouts are delivered through Trainerize, our online training platform.
Price: $75/month

Catalyst - 8 Week Program

Initial Consult with Trainer and Registered Dietitian, personalized workouts and meal plans created specifically for you. Workouts will be delivered through Trainerize and Dietitain meetings will be through Doxy.me
Price: $350 for all 8 weeks.

To sign up for any of these programs, call the Front Desk at (828) 266-1060, or email us.

WC Group Exercise Classes

Wednesday, March 25th, 2020

Thursday, March 26th, 2020

Friday, March 27th, 2020

Monday, March 30th, 2020

Tuesday, March 31st, 2020

Wednesday, April 1st, 2020

Thursday, April 2nd, 2020

Friday, April 3rd, 2020

Monday, April 6th, 2020

Tuesday, April 7th, 2020 

Wednesday, April 8th, 2020

Thursday, April 9th, 2020

Friday, April 10th, 2020 

Monday, April 13th, 2020 

Tuesday, April 14th, 2020

Wednesday, April 15, 2020

Thursday, April 16th, 2020

Thursday, April 16th, 2020

Friday, April 17, 2020 

Monday, April 20, 2020 

Tuesday, April 21st, 2020

Wednesday, April 22, 2020

Thursday, April 23, 2020 

Friday, April 24, 2020 

Monday, April 27, 2020

Tuesday, April 28th, 2020 

Wednesday, April 29, 2020 

Thursday, April 30, 2020 

Friday, May 1, 2020 

Monday, May 4, 2020 

Tuesday, May 5, 2020 

Wednesday, May 6, 2020 

Thursday, May 7, 2020 

Friday, May 8, 2020 

Monday, May 11, 2020

Tuesday, May 12, 2020 

Wednesday, May 13, 2020 

Thursday, May 14, 2020 

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Friday, May 15, 2020 

Monday, May, 18, 2020 

Tuesday, May 19, 2020 

Wednesday, May, 20, 2020

Thursday, May 21, 2020

Friday, May 22, 2020

Check-In Challenge – March.2020

In Honor of Member Appreciation Month, we are hosting a check-in challenge with the opportunity to win great prizes based on your # of visits.

  • 12+ Visits: Entered in to win a free month of membership
  • 15+ Visits: Entered in to win a free 60 minute massage
  • Most Visits: Wins a free PT package of 3-60 min sessions

*Check Ins will be counted only from 3/1/20-3/ 31/20

In order to be eligible to win, a minimum of ONE donation item must be brought in for the Hunger & Health Coalition! Some of the most requested items include:

Oatmeal Rice Cold Cereal
Canned Fruit Canned Vegetables Crackers
Peanut Butter Jelly Soup
Tuna Canned Chicken Dried Beans
Canned Beans Canned Tomatoes Juices
Macaroni & Cheese Pasta Pasta Sauces
Tortillas Corn Husks Chili

 

 

 

 

 

 

**Donation items will be tracked at the Front Desk. If you have any questions please see the Front Desk for information or call 828-266-1060

The True Effects of a “Beer” Run

There is a growing trend of athletes consuming alcohol after exercise. Whether it is to celebrate a win, nurse a loss, or just to let loose with teammates or friends, athletes are consuming more alcohol after exercise on a more regular basis. But it’s not only elite athletes enjoying a celebratory beverage after a game or practice, all kinds of athletes, even those who only run a couple of times a week, are indulging, and, usually, without knowing the risks.

One of the most important resources we have is glycogen. Glycogen is the stored form of glucose found in the muscle tissue and other areas of the body that is broken down into sugar and then ATP to provide the energy for our muscles to contract and for us to move. Without sufficient stores of glycogen in the muscle tissue, performance and endurance suffer. During exercise, glycogen is depleted, and the intensity of the exercise determines how quickly muscle stores are utilized. In other words, sprinting will deplete muscle glycogen much faster than jogging will. Once glycogen stores have been depleted, they need to be replenished. The most efficient way to do this is to consume a carbohydrate rich meal after exercise, when muscles absorb sugar more quickly and easily, focusing mainly on high glycemic carbohydrates which enter the bloodstream more rapidly.

While this may seem easy to do, many people struggle, sometimes because of alcohol consumption. Some studies have shown that the consumption of alcohol after exercise inhibits the muscle’s ability to take in and use sugar while also decreasing the rate at which the sugar is absorbed. Another study showed that consuming alcohol may also increase the body’s insulin response, causing the sugar to leave the blood before it can reach the muscle tissue. Overall, however, it seems that these effects are mainly short-term, as all of the studies found that the subjects’ glycogen stores were fully replenished after a 24-hour recovery period regardless of alcohol consumption.

If you choose to indulge in alcohol after you exercise, it is not likely to have any significant negative impacts on your performance or glycogen stores so long as you consume it responsibly. Some researchers have theorized that people engaging in binge drinking after exercise could suffer from depleted glycogen stores because the alcohol would replace the necessary carbohydrates they would otherwise consume. Therefore, consuming a moderate amount of alcohol, one drink per day for women and two for men, with adequate amounts of carbohydrates following a workout should have no negative effect on your performance and recovery.

Meghan Dempsey – ASU Dietetic Intern
Heather Casey MS, RD, LDN – Clinical Registered Dietitian

Burke, L. M., Collier, G. R., Broad, E. M., Davis, P. G., Martin, D. T., Sanigorski, A. J., & Hargreaves, M. (2003). Effect of alcohol intake on muscle glycogen storage after prolonged exercise. Journal of Applied Physiology, 95(3), 983–990. doi: 10.1152/japplphysiol.00115.2003

Murray, B., & Rosenbloom, C. (2018). Fundamentals of glycogen metabolism for coaches and athletes. Nutrition Reviews, 76(4), 243–259. doi: 10.1093/nutrit/nuy001

Vella, L. D., & Cameron-Smith, D. (2010). Alcohol, Athletic Performance and Recovery. Nutrients, 2(8), 781–789. doi: 10.3390/nu2080781

Blood Pressure Clinic

Blood Pressure Clinic

The Blood Pressure Clinic is a service provided by the Wellness Center to educate individuals about their blood pressure numbers and the importance of checking for changes in their resting blood pressure. Blood pressures will be taken by an exercise specialist with knowledge on how to help you better understand factors that play a role in blood pressure changes. The Wellness Center will help keep track of not only your resting blood pressure numbers but your resting heart rate and oxygen saturation levels. If at any time you would like to communicate your resting numbers to your primary physician, we can provide you with a printed copy or fax your recorded numbers.

Monday and Wednesday – 10:30am – 11:45am

Located in Classroom 2

Starts March 2nd.

 

See the front desk or call (828) 266-1060 for more info.

Have questions? Use the form below to contact us or request more information.

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Cooking with Casey

Cooking with Casey

MARCH 16 – APRIL 6

Learn basic cooking skills, try tasty snacks, and learn about the basics of nutrition!

Our Goal 

Throughout this class your child will learn basic kitchen safety skills and increase their confidence in helping prepare meals in the kitchen. They will also learn the basics of nutrition focusing on sugar, healthy carbohydrates and protein, and how to build a balanced plate. Your child will leave the class feeling accomplished and excited about cooking healthy meals, snacks and desserts.

Basic Information

  • For children ages 8-10
  • The class will be held every Monday evening from 4:00 – 6:30 from March 16, 2020 to April 3, 2020
  • There will be 10 spots available
  • Cost is $125 per child
  • Sign up at the front desk
  • Call (828) 266-1060 for more info

Let your child get comfortable in the kitchen, make new friends, and explore the world of nutrition.

Week 1

  • tie dye aprons
  • learn basic kitchen safety skills
  • prepare fun, healthy snacks focused on fruits and veggies

Week 2

  •  Learn about sugar, its sources, and why we should limit it
  • Prepare healthy desserts to learn about and try alternatives to traditional favorites 

Week 3

  • Learn about MyPlate, what it is and how to use it to build a healthy, balanced plate
  • Prepare healthy, packable lunches and talk about how they fit

Week 4

  • Prepare a homemade, family style Italian meal
  • Each child is encouraged to invite up to two family members to join them on the final night of class at 6:30 to enjoy a handmade Italian meal and discuss their favorite parts of the class

About Your Instructor 

Meet Heather Casey

Meet Heather Casey

Registered Dietitian

Heather has a Bachelor’s Degree in Nutrition and Dietetics and a Master’s Degree in Nutrition. Over the last 8 years, Heather has worked at Appalachian Regional Healthcare System as a Clinical Dietitian. Heather is also the Director of the Adolescent Fitness Program (Ad-Fit) and teaches Nutrition Counseling and Nutrition Assessment classes at Appalachian State University.

When Heather isn’t working, she enjoys being active through hiking and running, and enjoys participating in and watching sports. Her desire as a Registered Dietitian is to help teach, encourage and motivate each individual on his or her journey towards wellness.

Have questions? Use the form below to contact us or request more information.

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