fbpx
Internet Explorer no longer supports some features of our website. For best results, use Microsoft Edge, Google Chrome, Firefox, or Safari.

Wellness Center COVID-Safe Plan

COVID-safeWe thank you for your continued patience and understanding while we follow State and County regulations for your safety. We know you have many questions about what to expect! This communication should prepare you for your return to the gym. As always, please don’t hesitate to contact us with any additional questions or concerns. You will find all necessary contact information at the conclusion of this communication.

Our goal is to make the Wellness Center a safe place that is in compliance with state and local healthcare officials. We will follow guidelines and policies outlined by Appalachian Regional Healthcare System and the Governor’s office. 

Locker Rooms

  • MASKS MUST BE WORN AT ALL TIMES IN THE LOCKER ROOMS, except while in the shower stall. This includes TO & FROM the shower, and TO & FROM the pool.
  • Social distancing is required in the locker room space. 
  • Each member must assume this risk: The locker rooms are the most dangerous part of the Wellness Center as it relates to Covid-19, due to a higher humidity, limited amount of air flow, and historic difficulty in the ability to maintain social distancing. You enter the locker rooms at your own risk. If you are worried about the risk associated with the locker room, we invite you to use one of the other lockers on the 2nd floor to store your belongings.

Group Exercise Classes and Weight Room 

  • Masks must be worn at all times in our facility. 
  • You can remove your mask while actively engaged in exercise if you can maintain a social distance of at least 10 feet in all directions. This includes while in a group class, using cardio equipment, and while actively exercising in the weight room. 
  • Group exercise classes have capacities set so that each participant can maintain social distance. 
  • Reservations for classes can be made online, via our member app, or by calling the Front Desk.

Available for Members

  • Weight Room
  • Cardiovascular Equipment 
  • CrossFit Gym / Basketball Court
  • Therapy Pool (Physical Therapy Referral)
  • Aqua Arthritis Classes (Provider Referral)
  • Lap Pool Swimming (Lane Reservation Required)
  • Locker Room
  • Massage Therapy
  • Virtual and Indoor Group Exercise Classes
  • Personal Training
  • Virtual & In Person Nutrition and Health Coaching
  • Indoor walking track

Wellness Center Committment

  • A safe, clean and disinfected environment
  • Additional Hand Sanitizing Stations
  • Additional Disinfectant Wipe Dispensers
  • Cardiovascular Equipment spaced 10-15 feet apart
  • Plexiglass placed inbetween equipment that can’t be spaced
  • Employees required to wear a mask while working
  • Increased sanitation and disinfecting protocols

t

What if I'm high risk?

  • We completely understand your concern, and are encouraging all people who are higher risk to come to the facility Monday – Friday 1:00pm – 4:00pm. These times have historically been lower volume. These times will be constantly monitored, and will be updated here once a week.
  • Continue to take advantage of our virtual options.

Temporarily Suspended or Closed

  • Racquetball reservations
  • Towel service
  • Cooking classes
  • Birthday parties

Member Responsibilities

 

  • Sign electronic liability waiver once, or daily in person waiver (REQUIRED)
  • Wear a mask over nose and mouth in the building unless actively exercising. 
  • Respect capacity limit for group exercise classes. 
  • Scan in when you come into the facility.
  • Bring your own hydration, or purchase from the Front Desk. (Bottle filling station is available)
  • Maintain appropriate distance of at least 6 feet, or 10-15 feet while exercising
  • Wipe down machines and equipment before and after use
Image: Front_Desk_plexiglass
Image: sanitizing
Image: touchless_thermometer_temp_checks
Image: cardio_equipment_spaced_15ft_2
Image: additional_hand_sanitation
Image: cardio_equipment_spaced_15ft_2

Donate to ARHS COVID-19 Response Fund

The Wellness Center staff have joined our healthcare system co-workers in giving back to the community.  If you are financially able and would like to join us, we invite you to donate your April membership dues to the ARHS COVID-19 Relief Fund.

Together, we will recover!

Yoga

Wellness Center Yoga

The Wellness Center offers a variety of yoga classes that are free for our members to attend. In order to meet the needs of our members we’ve labeled the classes according to levels. This will allow members to choose classes that are suitable for their current fitness levels.

Our Instructors

Devin Treger

I believe that we all have an inner guide, and the breath is the tool to unlock it. By linking our physical movements to our breath in a fluid flow, we allow ourselves to connect and foster our relationship with the Self. My teaching style is highly intuitive, meaning that each class is catered to the people and energies that show up. I’m passionate about creating a welcoming space for breath and movement for every student. We all have something to teach each other!

Laura Price

Laura Price has been practicing yoga for five years. She is certified with over 200 hours of teacher training from the Asheville Yoga Center. She is also a trained dancer and choreographer and loves to incorporate yoga is all aspects of her life.

Besty Harris

I teach a Vinyasa flow style of yoga. This means that the various poses (asanas) are connected in a fluid manner, almost as a dance. I emphasize breath, flexibility, strength, and balance. My classes are accessible to all through modifications and the use of props such as blocks, straps, and blankets. I am especially sensitive to the needs of those with specific challenges to mobility, endurance, and balance.

.

Brad Ratay

I really enjoy connecting with the community & sharing a collective movement practice. My classes are a playful and lighthearted vinyasa flow. You may hear cues such as “move & groove,” “give it a lil wiggle,” and “gyrate the hips.” I also teach a restorative yoga class, which is intended to make yoga accessible for all ability levels. Here are some fun facts about myself:
Biggest inspiration – Richard Simmons  
Favorite food – Fancy toast  
Favorite yoga pose – Happy baby

Massage

Massage Therapy

Everyone needs relaxation, rejuvenation, and relief from the daily grind – find it with the healing powers of skillful massage work!

Meet Your Therapist!

Our resident massage therapist offers a wide variety of both clinical and nonclinical bodywork modalities. Whether you want to relax and rejuvenate, loosen up after a workout, or get relief from an injury or illness, we’re here to help. Our therapists are available at a wide variety of times, and are trained in several different styles of Massage in order to help meet whatever your needs may be. Give us a try today, and take care of your body – after all, you only get one!

Caden Dillard, LMBT

Caden Dillard, LMBT

Massage Therapist

Email: Caden Dillard

Certifications: Graduated from Forsyth Technical Community College 2020
Focus in Asian Cupping, Prenatal Massage, Reiki, Myofascial Release, and Hot Stone Massage

Caden was born and raised in neighboring Ashe county. She has been practicing massage therapy since July of 2019, as she worked part time to obtain her Associates degree in Therapeutic Massage from Forsyth Technical Community College in Winston-Salem. Graduating in May of 2020, she went back to work full time as soon as she was able.

During her second year of college Caden found a passion for medically based therapeutic massage. Through an internship, she was able to practice massage at Wake Forest Baptist Hospital, Winston-Salem State University, and Wake Forest University. All of this served to give her valuable skills, and to fuel her love for massage even more!

She is certified in Asian Cupping, Prenatal Massage, Reiki, Myofascial Release and Hot Stone Massage.

In her free time, Caden loves shopping, spending time with her family, gardening and cooking. She also enjoys caring for her pac man frog (Snoop Frogg), chubby white tree frog (Kermit) and her pastel ball python (Clyde), along with her massive 50-gallon fish tank filled with all type of freshwater fish.

What Is Cupping Therapy?:

Cupping, or Myofascial Decompression, is a therapy that has been around for many hundreds of years, and has been used across the world. It is most notably employed in Traditional Chinese Medicine, but has also been implemented from Egypt to ancient Greece, and by a number of other civilizations for various purposes.

Cupping is a form of deep tissue massage that instead of using deep pressure to the tissue, utilizes a negative pressure or vacuum to decompress muscles and the surrounding fascia, and to increase blood flow to affected areas. This can be used to break up adhesions, or “muscle knots,” and to stretch the fibers of muscles, thus freeing up range of motion and alleviating pain from tight muscles.

One of the hallmark effects of cupping is the circular marks left on the treated area. Some may remember seeing these marks on swimmer Michael Phelps during his domineering performance at the 2016 Rio Olympics. Technically these marks are bruises, as blood has been pulled to the surface of the skin,  however in most cases these bruises are painless to the touch.

This type of Myofascial work can also be used to break up scar tissue, so it’s just as good for post surgery/injury clients as it is for athletes or anyone who is just up for an interesting yet very effective treatment.

“The Therapists at the Wellness Center are amazing! Cannot recommend enough. Kind, professional, talented – really, the whole package!” 

-Wellness Center Member

“Massage Therapy at the Wellness Center truly makes all the difference in the world. It’s now part of my regular wellness regimen!” 

-Wellness Center Member

“For the past 18 mos, the therapies have helped me w/ surgical recovery and rehab. Modalities I receive decrease my pain, inflammation and fatigue! I value immensely her capabilities, and her personalization of her skills and modalities to my presenting symptoms. I accomplish more with every session!”

-Wellness Center Member

Take Care of Yourself with Massage Therapy

7

30 Minute Massage

1 Session

Members: $50.00
Non-Members: $60.00

3 Sessions

Members: $142.50
Non-Members: $171.00

7

60 Minute Massage

1 Session

Members: $75.00
Non-Members: $85.00

3 Sessions

Members: $213.75
Non-Members: $242.25

7

90 Minute Massage

1 Session

Members: $105.00
Non-Members: $120.00

3 Sessions

Members: $299.25
Non-Members: $342.00

7

Chair Massage

15 Minutes

Members: $20.00

Please use the form below if you're interested in scheduling a massage or have questions.

  • This field is for validation purposes and should be left unchanged.

Kilograms for Mammograms

 

CrossFit Boone, Seven Seals CrossFit, Ashe CrossFit and CrossFit Postal are working together to support the Breast Cancer cause through a program called Kilograms for Mammograms. This fitness oriented fundraiser will celebrate survivors and help remove the cost barrier for those in need of a mammogram – all proceeds will go to the Wilma Redmond Mammography Fund.

 

CrossFit Activities:

  • Scaled WOD
  • Rx WOD
  • Kids’ WOD

We would love for you to participate in the CrossFit activities, but there will be plenty of fun for everyone, even if they don’t do CrossFit! Bring the whole family and all your friends! Other activities and entertainment include silent auction, photo booth, a balloon artist, and refreshments.

 

Special thanks to our sponsors:

  • Ashe Crossfit
  • Critcher Brothers Produce, Inc.
  • Enterline and Russell Builders, Inc,
  • Hollar and Greene Produce, Inc.
  • M-Prints, Inc.
  • Train4Life

Sign up

You can sign up as a team or as an individual. The suggested donation for CrossFit participation is $25, and any gift of $25 and above will receive an event t-shirt.

Registration will also be available on-site the morning of the event.  All participants are encouraged to sign up early as registrant and t-shirts will be limited and first come first serve.  We look forward to seeing you all there!

 

 

Moving Forward With Diabetes

Moving Forward with Diabetes

Diabetes? Now what?

 

If you have been diagnosed with Type 1 diabetes, Type 2 diabetes, gestational diabetes, or glucose intolerance, this program is for you! 

You don’t have to do it alone! Let us help you live at your highest possible quality of life and avoid more costly healthcare with our Moving Forward with Diabetes program. You will receive:

  • Education about your condition
  • One-on-one assessments with our Certified Diabetes Educator (CDE)
  • Group educational classes and support
  • Coordination with your medical provider

If you would like more information on our Diabetes program please use the form below. 

  • This field is for validation purposes and should be left unchanged.

Healthier Employees, Fewer Sick Days

Invest in Your Employee’s Wellness

The CDC estimates that full time workers in the U.S that suffer from chronic disease (such as obesity, heart disease, diabetes, cancer, stroke, arthritis) miss about 450 million MORE days of work each year than healthy workers. The estimated cost of loss of productivity is more than $153 billion dollars a year – but don’t worry, there is a simple solution. 

Healthier Employees

Exercising regularly can help you maintain your health as well as improve it. It can lower blood pressure, reduce body fat, improve bone density, reduce cholesterol, regulate blood sugar, improve lung capacity, reduce your risk of chronic illness, and so much more!

Affordable & Accessible

Making it as easy as possible for your employees to exercise in their community is an important first step towards reaping the benefits of exercise. Our corporate membership offers just such an opportunity by granting access to our fitness facility at a reduced rate. For a healthier, happier, and more capable workforce, look no further than the Paul H. Broyhill Wellness Center!

Sick Days, Stress & Healthcare Costs

It can help you increase your speed, strength, and endurance, and overall make you more capable of handling the rigors and exertions of life. It can also help improve your quality of life, by helping to reduce stress, improve mood, and boost the immune system. A healthier immune system, body and brain mean fewer missed days at work, and a higher quality of work. 

Z

There's Something For Everyone

Whether you enjoy lifting weights, using the Cardio Vascular equipment, swimming, CrossFit or Group Exercise classes, we’ve got something for everyone! And don’t worry, if you like a little bit of everything, it’s all included with your membership. 

Sit to Stands

Feeling tired? Take a break from your work and wake up your legs by standing up from your chair and then sitting back down again. Try this for ten or more repetitions and you can really get some great training, and the increased blood flow can even help you feel more alert.

Walk and Talk

Need to make a phone call that may take a while? Try walking and talking. Whether plodding in place or exploring the depths of the office, getting in some extra movement can really add up.

Stand Tall

One can accomplish a lot of work while sitting down and focusing on a task. However, the seated position is not the best for facilitating blood flow. Try taking a standing break and do some calf raises. Those will really help with improving circulation to and from your lower leg.

How do I sign up?

Signing up for a Corporate Membership with the Wellness Center is a very simple process, which we can customize to fit your needs. We know every business is unique, and we are determined to work with you to set your account up in a way that will be exactly how you need it. Here’s a few of examples of what we can for you! 

Come to us!

Schedule a group tour for your employees, and see all the reasons that we are “more than a gym.” One of our New Member Navigators can walk you through all our different amenities, group exercise class locations, and even introduce you to some of our staff. We can also have any of our Providers, including our Massage Therapist or Clinical Exercise Specialists share during this time.

Let us come to you!

Can’t get everyone away from work for a lunch trip? Let us come to your worksite, and sign everyone up at the same time! We will share about all the amenities of the gym, the benefits of exercise, answer questions about billing, and bring membership agreements for people to sign. We can even plan to bring one of our Personal Trainers, or our Registered Dietitian to come and speak to your employees about healthy lifestyle tips!

 

Image: Front_Desk_plexiglass

Customize Your Billing!

We can work with you to set up your accounts to meet your financial needs. Offering a membership as a benefit for your employees? We’ve got your covered. Are you opting for a price share option, where you pay 50%, and the employee covers the rest? No problem. Click the link below, or email Erick Thompson  to get signed up today!

Training the Brain and Body Together

When you go to exercise you are probably thinking about some of the ways you would like your body to adapt: lose fat, gain speed, gain strength, become more flexible…When you consider these things, have you ever stopped to think about how you adapt? If your thoughts immediately go to your muscles, then you are only halfway there. It is actually your brain and nervous system that adapt first. Let’s dive into this a little deeper.

All of our movement actions are linked to our nerves, specifically groups of them referred to as motor units. Motor units extend throughout our body and send the signal to move from our brains to our muscles. From a twitch in the eye to a long jump, movement is only achieved through motor unit action. It only makes sense that as we push ourselves to move in new and challenging ways, the nerves that enable us to move would adapt.

You may have noticed that when you first perform a new movement, such as a new type of lift, the movement may feel awkward and heavy, but over time it becomes more comfortable. This is due to adaptations in your nervous system. Your motor units begin to coordinate their actions better to allow for smoother movement, and your nervous system starts to recruit larger motor units at a faster pace in order to more readily handle heavier loads. This lets your muscles work together far more efficiently and enables you to work out harder. If these coordination adaptations never happened, then getting any kind of rigorous exercise would be very difficult, because your body would always be awkwardly navigating the movement pattern as if it were the first time.

The body helps in another way during exercise: it is constantly pumping the brakes in the nervous system to prevent us from going too fast or too hard, which serves to keep us from hurting ourselves when doing basic movements. Whenever you move a muscle, there is another muscle that acts to slow down your moving muscle. As we train, the opposing action of our muscles is reduced, and we are able to perform stronger actions. Similarly, the strength with which a motor unit activates also increases. This means we are capable of more because not only is the signal from our brain stronger, but our muscles oppose the movement action to a lesser degree.

You may think to yourself, “Why does this matter?” That is a fair question, so let’s dig into it. We need to understand how the body adapts so that we can have reasonable expectations of the changes we can expect from our exercise. Neural changes occur first, and we may not see any changes to muscle size until six weeks or so. In addition, we need to be aware that this element of neural adaptation is critical for us to learn how to smoothly perform new actions. If we only train the chest by doing the bench press, then we only have a movement pattern learned for the bench press. Instead, it is better for us to try many different kinds of exercises for the same muscle group, as this leads to increased variability in our movement patterns. Basically, this means that our brain learns many different ways to accomplish the same kind of training. This diversity in movement is extremely beneficial if for some reason we have to try a new movement for our exercises. This could happen because the bench press is full, the treadmill is out of order, or due to a knee injury you need to get your cardio training on the Upper Body Ergometer.

What does this mean for us when it comes to movement in our daily lives? Training the brain and central nervous system to accomplish new tasks is just as important as training our muscles. We need a nervous system that has been exposed to many different ways to move so that we can move more efficiently in many different scenarios outside of the gym. Lifting furniture, climbing a ladder, taking the stairs, getting a heavy dish out of the top cabinet – these are all activities that use muscular strength, and having worked those muscles in various ways helps you be ready for anything. I encourage you to change up your workout, try new machines, and try new kinds of movements that you have not before. Train your brain, and you have a lot to gain!

©Horton Doughton 2018

Bibliography
Needle, Alan. “Motor Units.” Appalachian State University, Feb. 2018, Boone, NC. Speech.
Needle, Alan. “Motor Variability.” Appalachian State University, Mar. 2018, Boone, NC. Lecture.
Baechle, Thomas R., and Roger W. Earle, editors. Essentials of Strength Training and Conditioning.
3rd ed., Human Kinetics, 2008.