Welcome Amy Ulmer / Free AQUA Stand Up / Stress Awareness Month...and more!
Welcome Amy Ulmer / Free AQUA Stand Up / Stress Awareness Month...and more!
April 2021
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Welcome Amy Ulmer!

We are happy to have Amy Ulmer on our team - and she is accepting new clients!

"I received my 200-hour yoga teacher training certification from Southern Star Yoga in Oxford, MS in May 2018. I am currently working toward the 300-hour advanced Yoga teacher certification. The Pilates and Tai Chi/Qi Gong certifications are through SCW Fitness, which I received in December 2020. I finished my personal training from the National Academy of Sports Medicine in January 2021.

The love of Yoga and learning about different modes of movement inspired me. I am also a certified Yoga, Pilates, and Tai Chi instructor.

What I enjoy most about being a personal trainer is helping make exercise fun and accessible. Exercise and mindfulness has helped me reduce my anxiety, along with a host of other benefits, and I love sharing the tools I’ve learned with others. My goal as a trainer is to help people feel better and get stronger by developing exercise programs they can enjoy and stick to."

"Master your breath, let the self be in bliss, contemplate on the sublime within you."
-Shri T. Krishnamacharya tive
From your Group Fitness Department:
This year is zooming by quickly (pun intended as we continue to deal with pandemic social distancing, zoom meetings and virtual trainings)!! Some good news however, as herd immunity seems to be becoming reality, we have seen several states loosen up on mandates and restrictions.  Our own Governor Asa Hutchinson has announced that our “mandates” are now “suggested guidelines” in the state of Arkansas. Here at HFC, we have been able to add a couple of spots to our class capacity limits, FOR SOME LOW IMPACT CLASSES!  Tuesday and Thursday noon YOGA can now accommodate up to 12 members,  as well as our Sr. Strength and Chair Yoga classes on Monday and Wednesday mornings (these are lower impact classes that take place in our largest studio on the third floor).  So as quickly as the year seems to be zooming by, slowly we progress towards our new normal in the gym….baby steps. 

April is packed with opportunity and we don’t want you to miss anything….see below:
  • April is Stress Awareness Month - in observance of this and to promote awareness of stress and the negative effect it has on your health, we will be hosting a couple of stress reducing classes!  
  • EVERY TUESDAY IN APRIL from 12:45pm – 1:00pm we will have NIDRA YOGA or Guided relaxation/meditation.  This is immediately following noon YOGA and is free to members and guests. You will need to bring a YOGA mat.
  • EVERY SATURDAY IN APRIL (weather permitting)  we will offer Qigong and Tai Chi for beginners at 9:30 am.  This will take place outside on the grassy lawn.  No equipment is needed but you are encouraged to bring water and a towel.
    In observance of this and to promote awareness of our program for Parkinson’s patients, ROCK STEADY BOXING, we will host an event on April 7th at Memorial Stadium.  We will meet at the Stadium at 10:30am and walk 8 laps together (2 miles).  Friends, family, HFC members and guests are welcome to participate or to just  come and cheer us on!  An opportunity to donate to our ROCK STEADY BOXING at HealthWorks will be made available.
  • APRIL 17th is Quarterly Launch XPRESS and Open Gym! “Time For Spring Training”
    Join us for LAUNCH XPRESS April 17th!  Get a glimpse of all new Les Mills chore and music, starts at 815am with RPM FOLLOWED BY BODYPUMP AND LES MILLS CORE. Sign up is a must via our HFC app! Launch and Open Gym are always free to members and guests! Open Gym and Swim 8am - 12pm (COVID restrictions may apply)
    If you are interested in volunteering with our Parkinson’s Group, ROCK STEADY BOXING, please contact Rhonda Sayers, Jackie Fuller or Jimmy Massey!

    Keep Moving, 
    Rhonda Sayers

16 Simple Ways to Relieve Stress and Anxiety 

Stress and anxiety are common experiences for most people. 
Here are 16 simple ways to relieve stress and anxiety: 
  • Exercise- Regular exercise can help lower stress and anxiety by releasing endorphins and improving your sleep and self-image.  
  • Take a yoga class- Yoga is widely used for stress reduction. It may help lower stress hormone levels and blood pressure. 
  • Consider supplements- Some supplements can interact with medications or have side effects, so you may want to consult with a doctor if you have a medical condition. Certain supplements can reduce stress and anxiety, including ashwagandha, omega-3 fatty acids, green tea and lemon balm. 
  • Light a candle- Aromatherapy can help lower anxiety and stress. Light a candle or use essential oils to benefit from calming scents.
  • Reduce your caffeine intake- High quantities of caffeine can increase stress and anxiety. However, people’s sensitivity to caffeine can vary greatly.
  • Write it down- Keeping a journal can help relieve stress and anxiety, especially if you focus on the positive.  
  • Chew gum- According to several studies, chewing gum my help you relax. It may also promote wellbeing and reduce stress.
  • Spend time with friends and family- Having strong social ties may help you get through stressful times and lower your risk of anxiety. 
  • Laugh- Find the humor in everyday life, spend time with funny friends or watch a comedy show to help relieve stress.
  • Learn to say no- Try not to take on more than you can handle. Saying no is one way to control your stressors. 
  • Learn to avoid procrastination- Prioritize what needs to get done and make time for it. Staying on top of your to do list can help ward off procrastination related stress.
  • Practice mindfulness- Mindfulness practices can help lower symptoms of anxiety and depression.
  • Positive touch- Positive touch may help lower stress by releasing oxytocin and lowering blood pressure.
  • Listen to soothing music- Listening to music you like can be a good way to relieve stress.
  • Deep breathing- Deep breathing activates the relaxation response. Multiple methods can help you learn how to breathe deeply.
  • Spend time with your pet- Spending time with your pet is relaxing, enjoyable way to reduce stress. 
The bottom line 
Although stress and anxiety may arise in your workplace and personal life, there are many simple ways to reduce the pressure you feel. 
These tips often involve getting your mind away from the source of stress. 
Exercise, mindfulness, music and positive touch can all work to relieve anxiety — and they will improve your overall work-life balance as well. 
Join Our Team
FREE AQUA Stand Up! 
For a LIMITED time, AQUA Stand Up classes are FREE TO MEMBERS! The classes are limited in size (8) so get on the HFC app and reserve your spot!! If you are unable to make the class, please be sure to go back into the app and cancel your reservation at least one hour prior to class time.
JuiceBar Special
Don’t know where to start? Feeling Stuck? Bored with your routine? Try our routine! 
No one is expected to walk in and know how to use every piece of equipment, so as part of your membership, we include 1 FREE orientation sessions with a HFC trainer. The orientation sessions introduce you to the gym and increase your comfort level with the equipment. They are designed to teach you how to use and set up each machine while using proper weight lifting form and technique. If you are still undecided on how our team of trainers can assist you in achieving your fitness goals, we at HFC want to ensure that we have provided you with a basic, safe and effective workout designed your fitness program. This board is a workout designed by our trainers for you! 

How it works:
  • Each workout includes a warm up, strength training, and cool down 
  • Number of Repetitions are GENERAL. 
  • They may be modified to accommodate your individual needs (i.e.: fitness levels, schedules, etc.)
  • Each machine has a number or letter that corresponds with the line in the routine
    (K) Chest Press 
    (P) Seated Row 
    (W) Lat Pull Down 
    Follow the routine at your level of comfort  
Recommendations for Safe Resistance Training 
The following is a list of general guidelines to help you get the most out of your weight-training program. 
  • Make all adjustments on each machine before using. 
  • DO NOT try to 'max out' or go to muscular failure during your first few workouts.
  • Gradually progress in weights and repetitions as the routine becomes easier.
  • Do all exercises in a controlled manner.
  • Keep good form and posture when performing exercises. 
  • Breathe as normally as possible, exhaling while exerting force.  If unsure how to do an exercise, please ask the staff. 
  • Make sure to do a cool down and stretch before leaving the gym
Start seeing Results! 
Member Testimonial:
Zack Frazier

On August 20, 2020, Zack Frazier, age 43, was diagnosed with COVID-19. Having one of the worst strands, it took him down very quickly. He spent 4 days in Medical Center of South Arkansas in El Dorado. After calling code blue on him and kidneys failing, he was transported to St. Vincent/ Cornerstone in Little Rock where he received care. Having a tracheotomy, he was on a ventilator for 29 days straight. 
He lost strength and body started to shut done. He was now fighting for life!! No visitors were allowed at the time, which made it hard for the family to process. His family was told they were not able to wake him and he had no body movement. His wife, Tameka, thought to herself “don’t give up!” He had to learn how to walk, talk, and write all over again. He lost two fingers while battling COVID! Zack is truly a fighter! We just want other families to know, Never lose the Faith!! Help kick COVID! Wear your mask! Stay 6 feet apart!! We thank the man up above for keeping Zack safe!
Massage Therapy at HealthWorks
If you would like to schedule a time with Beth, you can reach her directly by calling 870-866-0377 or contacting her on Facebook Messenger. Follow her on Facebook at Pure Bliss Salon & Massage. Beth is located on the Fitness Floor. 
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