OCTOBER 2018Balance

EVENTS HAPPENINGREMINDERS:

– Staff & faculty from the University of Notre Dame can schedule their annual health screening at either our South Bend (647-2660) or Granger (647-8418) location. Typically takes less than 15 minutes, conveniently scheduled to meet your needs. – Be sure to schedule your quarterly “Quick Look” appointment at the fitness desk to measure your progress towards your goals.– Want to know the latest information related to our pools, including closure announcements? Sign up for the Pool Email List at the Information Desk.

PREPARING FOR CHILDBIRTHDates: 10/13, 11/3, 12/1 • 9 a.m. - 3 p.m.Beacon Health & Fitness Granger, $25 fee Our expert team of childbirth educators uses the latest animation technology, discussion, 3D models, stories, and activities to help guide you in your birth experience. Learn about pregnancy including 3rd trimester anatomy and common discomforts, the labor and delivery process, stages & signs of labor, comfort measures & techniques, pain management, medical procedures, and the supportive role of the coach. Enjoy learning relaxation techniques in our Beacon Health & Fitness Mind Body room.

AFTER BABY COMES (Newborn Care)Dates: 10/10, 11/14, 12/12 • 6 p.m. - 8 p.m.Beacon Health & Fitness Granger, $10 feeThis class explores the first few weeks at home with a new baby. Come spend a fun and interactive evening with a baby expert. You will learn what to expect life will be like, during the first couple of weeks after birth. Learn how to care for your newborn, soothing your newborn, normal baby appearance, and infant safety. This class will give a great start to parenting.

UNDERSTANDING THE FLOOR OF YOUR CORE

Date: 10/23 • 6 p.m. - 7 p.m.Beacon Health & Fitness Granger, FREEThe class will educate participants on the anatomy of the pelvic floor, how to perform a kegel, understanding “normal healing” of the pelvic floor related to pregnancy, delivery, and postpartum, and discuss a variety of pelvic floor dysfunctions including urinary incontinence, fecal incontinence, pelvic pain, and sexual dysfunction. This class is being led by a certified pelvic floor physical therapist.

REGISTER ONLINE AT HTTPS://BIT.LY/2OG1ADL

PRE-NATAL CLASSES OFFERED THIS MONTH

Join Jack at Beacon Health & Fitness

Granger on Thursday, October 25 from 5:30

to 6:15 p.m. for a specialty Halloween

cycling class.

Beacon Children’s Hospital

TEDDY BEAR DRIVEBeacon Children’s Hospital needs YOUR help! Their teddy bear supply is running low and they are in desperate need of bears.

Every child admitted to the Beacon Children’s Hospital is given a teddy bear to provide comfort and support during what can be a scary moment for anyone, especially a child.

Beacon Health & Fitness will serve as a drop-off location for new teddy bears from October 8 – October 22. Look for the purple bin in the lobby.

Please register at

https://bit.ly/ 2zLtLgY

The age old fitness question: which is better for weight loss, cardio or resistance training? Like many answers in the fitness world, it depends. While both burn calories, they burn calories differently. Consider how each system works:

CARDIO Each pound of fat in your body is roughly equivalent to 3,500 calories. So, if you’re trying to lose a pound of fat, say in a week, you would have to burn 3,500 calories, or about 500 calories per day.

Cardio burns those calories through sustained work. Running or jogging for thirty minutes can burn 300+ calories. Your body draws on its reserves (your stored fat) and converts it to fuel that helps you during the run. Everyone can see that this is great because the work done translates to an immediate caloric deficit. If you are going for that golden 500 calorie a day burn, you can run for an hour and there you go!

RESISTANCE TRAINING During an hour-long session of strength training, you might burn somewhere between 150 and 300 calories. It’s easy to say that cardio gives you more burn for your buck, but resistance training works differently. It’s

better than cardio for building muscle, and muscle burns fat. Building muscle can boost your resting metabolic rate (RMR), or, how many calories you burn at rest. According to a study (1), in a 24-week training block, participants had their RMR boosted by up to 9%. For someone who burns 2,000 calories a day just with natural processes like breathing, heart rate, and digestion, this is an extra 200 calories burned while at rest!

There are advantages to both types of workouts. Cardio is better during the workout at burning calories, but resistance training builds muscle, which translates to a higher resting metabolic rate. I highly recommend a combination of both for sustained weight loss. Plus, doing both as you slim down will translate to building a more toned, athletic body.

Cardio vs. Resistance for Weight LossTyler LamoreauxPersonal Fitness TrainerTLamoreaux@beaconhealthsystem.org

“Effect of strength training on resting metabolic rate and physical activity: age and gender comparisons.” https://www.ncbi.nlm.nih.gov/pubmed/11283427

SOUTH BEND | 574.647.2653

GRANGER | 574.647.2597BeaconHealthAndFitness.org

OCTOBER 2018

NEW HIRES & STAFF PROMOTIONS

Nearly 40 percent of women and 25 percent of men suffer from lower extremity venous insufficiency and varicose veins.

Beacon Medical Group Vein Specialists provide non-surgical treatments that are safe, virtually painless and have you back to your normal, daily activities sooner than you think.

Varicose veins develop through a combination of weakened vein walls and faulty valves. Normally toned, elastic vein walls can become weak and cause backward blood flow, known as venous reflux or venous insufficiency. Reversal of blood flow allows blood to pool and pressure to build up, which further weakens and damages the veins, causing them to become twisted, enlarged and painful (varicose and spider veins.)

Varicose veins are most commonly found in the legs and ankles because standing and walking increase pressure in the legs. Spider veins are similar to varicose veins, but smaller and found closer to the skin's surface. They are usually red or blue in color and vary in size.

CAUSES – Primary risk factors include heredity, female gender, pregnancy and age. Any condition that puts more pressure on leg veins – including standing for long periods of time, being overweight, or pregnancy increases risk of varicose veins. Women are at greater risk than men due to hormonal changes that relax vein walls during pregnancy, pre-menstruation or menopause. Birth control pills and hormone replacement therapy may also

increase the risk, as do a history of blood clots

and conditions that increase pressure in the abdomen, such as tumors, constipation and tight garments

like girdles.

SYMPTOMS

• Visual appearance of varicose/spidery veins

• Heavy, tired, or achy legs

• Burning or throbbing of the lower legs

• Skin color changes

• Dry, flaky, or thin skin

• Inflamed skin or open sores

TREATMENT – Varicose and spider veins are not usually considered a serious medical problem. However, varicose veins may indicate a critical blockage in deeper veins, a life threatening condition called deep vein thrombosis. Proper medical evaluation and treatment of varicose veins is important. Because chronic venous insufficiency is a progressive disease, symptoms will worsen if left untreated.

The evaluation includes a visual and physical examination of the legs and feet by a physician, who checks for inflammation, areas that are tender to the touch, changes in skin color, ulcerations and other signs of skin breakdown. In most cases, an ultrasound test is ordered to determine if the valves in the veins are functioning properly and to check for evidence of a blood clot.

Beacon Medical Group accepts insurance and prior authorizations. We also can offer payment plans for those wanting to pay by cash.

To learn more or to arrange a consultation, call Beacon Medical Group Vein Specialists at 574.647.3990 or www.beaconveins.com

Dr. Wiarda will host a Health Talk about varicose and spider veins on October 25 at 5:30 p.m. at Beacon Health & Fitness Granger.

Suffering from varicose veins? You’re not alone.Beacon Medical Group Vein Specialists

Do you know a successful, engaging

group exercise instructor and/or personal trainer

that’s interested in working for our

members?

Our next Casting Call is October 17

Noon – 5 p.m. Email Del at EStukel@

beaconhealthsystem.org to schedule an

audition!

Paul SharbaughBeacon Health & Fitness Director – Elkhart

Paul is the new director of our Elkhart location, opening in 2019.

Paul has more than 20 years of experience in the fitness industry. His past positions include vice president of operations, general manager, fitness director, and senior fitness specialist.Paul is excited to be joining the Beacon Health & Fitness staff and looks forward to relocating to the Elkhart area this November.

Emily MannenFitness CoordinatorEMannen@beaconhealthsystem.org

Emily has been promoted to Fitness Coordinator of the Beacon Health &

Fitness South Bend location. In her new position, she will oversee the entire South Bend fitness staff. Although Emily has taken on more management responsibility, she is still available for personal training.Feel free to contact Emily for any South Bend fitness related questions.

Christopher ComoMembership RepresentativeCComo@beaconhealthsystem.org

Chris is excited to announce his promotion to Membership Representative of the

Beacon Health & Fitness South Bend location.In his new position, he is in the third floor office ready to answer any questions you have about membership.Because of his transition to the Membership team, Chris is no longer taking clients or available for personal training.

Jessica WorkmanFitness Specialist

Jessica has joined the Beacon Health & Fitness team as one of our newest

Fitness Specialists.She is passionate about helping clients

achieve their best self and helping them realize that fitness is about baby steps rather than the bigger picture.

Zach BenkoFitness Coordinator

Zach is the new Fitness Coordinator of Beacon Health & Fitness Granger.

Zach advanced his education and professional development at the University of

Tennessee Athletic Department, and earned a master degree in Kinesiology- Sport Psychology and Motor Behavior.Zach has a passion for integrating the mental and physical performance arenas to develop people holistically, and for the long-term, through effective behavior change and motivation.

SOUTH BEND | 574.647.2653

GRANGER | 574.647.2597BeaconHealthAndFitness.org

OCTOBER 2018Calendar of Events

1. 2. 3. 4. 5. 6.

8. 9. 10. 11. 12. 13.7.

15. 16. 17. 18. 19. 20.14.

22. 23. 24. 25. 26. 27.21.

29. 30. 31.28.

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

Specialty Cycling: Halloween Class5:30 - 6:15 p.m. | Granger

Parenting Tips Lecture6 - 7 p.m. | Granger

*Biggest Gainer BEGINS

*Smoking Cessation BEGINS

*After Baby Comes (Newborn Care)6 - 8 p.m. | Granger

*Pelvic Floor Lecture6:30 p.m. | Granger

*Preparing for Childbirth9 a.m. - 3 p.m. | Granger

Casting Call Auditions12 - 5 p.m. | Granger

Full Fork Information Session6:30 p.m. | Granger

Beacon Children’s Hospital Teddy Bear Drive BEGINS

Beacon Children’s Hospital Teddy Bear Drive ENDS

*Women & Weights BEGINS6 - 7 a.m. | Sports Performance Granger

Peak Performance Speaker Series: Women & Weight Training w. Kathleen Kavanagh & Sarah Witmoyer5:30 p.m. | Granger

* Requires Online Registration at https://bit.ly/2QFN9T7 Email fitness@beaconhealthsystem.org for more information on any of these events

Some events require an additional fee

Health Talk: Got Veins?5:30 p.m. | Granger

1.*Mom-To-Be H2O

11 a.m. - 12 p.m. | Granger

2. 3.*Mom-To-Be Yoga

7 - 8 p.m. | Granger*Mom-To-Be Yoga

7 - 8 p.m. | Granger

*Full Fork BEGINS6:30 p.m. | Granger