Details for Wellness in the Park

Be A Wellness Hero...with Wellness in the Park presented by Fitness 4 Life.

What is Wellness in the Park?

It's 30 minute sessions of physical activity in a outdoor setting that combines cardio, strength, endurance, and flexibility. Different stations utilize Medicine Balls, Kettlebells, Battle Rope, Jump Rope, Dumbbells, Physio-balls, and BODY WEIGHT movements too!

Every station can be modified to your ability and personal goal(s).  This style of training is about YOU and getting the support, education and motivation from a Wellness Professional.

The purpose of each 30 minute session is for for the complete spectrum of human ability and the improvement of your Body & Mind through physical exercises developed around Cardiovascular, Flexibility, Muscular Endurance and Muscular Strength (4 out of 5 COMPONENTS OF A PERSON’S HEALTH-RELATED FITNESS).

All exercise levels welcome from novice to weekend warrior to elite athletes.
It's time to focus on YOU, improve your physical appearance and performance while increasing your daily energy levels and live a more fulfilling life! 

When is Wellness in the Park?

Mondays @ Ellison Park 5:30, 6, & 6:30 Start times

               Meet @ Dog Park Parking Lot Located on Blossom Rd

Tuesdays @ Cobbs Hill 5:30, 6, 6:30 Start times

               Meet @ Tennis Courts Parking Lot located near the playground & basketball courts

Each day and time is unique to that session, people in attendance and abilities.  No two training experiences will be alike and the diversity of training options is limitless.  Participate in as many sessions as you like! Your performance and ability will improve from session to session.  

How much is Wellness

in the Park?  

First two weeks FREE (6.10.13 through 6.18.13) 

Then just $10 for each 30 minute session of Fitness in the Park Zero obligation, just show up for a session when you can, at the location that's convenient, and stay for one, two or three sessions. Your commitment level is designed with a pay-as-you go approach. 

The EASY WAY to move that body and ingnite that metabolism!

Metabolism and Physical Activity, I can do what to increase my metabolism?!!!


Every time a person moves their body they increase the output or burning of calories for energy which is a result of the metabolic rate of the metabolism.   Not to get to complicated, but the energy systems of the body label aerobic and anaerobic.  The use of oxygen output are a results of different types of physical activity and the body will use either Carbs or Fat as energy sources to support metabolic output. 

The way a person exercises will fall into 1 of 3 categories to either maintain or improve a part of the body/function.

 MUSCLES         2.  JOINTS          3.  HEART/LUNGS (Cardio)

Our Components of Health-Related Fitness create sub categories to apply exercise training principles.

Muscles are worked on by practicing muscular strength and endurance exercises


Joints are worked on by practicing flexibility through stretching exercises


Heart/Lungs are worked on by practicing aerobic activity such as walk/run/bike/swim.


What does all this mean?  Well, it is simple to place any type of exercise into one of the components of health related fitness becomes health enhancing.  If a person would like to tone the body (which is increasing muscle and decreasing fat), then they would be told by a personal trainer to work on Muscular Strength and Endurance, with Cardio and some flexibility too.  All the things a person should be doing anyway to maintain their health. 

Every exercise a person can do will help increase their metabolism, but sequencing exercises to fall into an specific intensity level and order can change everything.  I will post in my last two blogs some specific ways to exercise to fire up your furnace we call a metabolism that will be burning calories for hours post workout and allow the fat burning process to be moving exponentially faster then you could have ever imagined, but only if you apply it....

Can your brain handle this simple concept?

Mental Toughness your guide to your brain...                2.7.12

Attitude is everything!  The one thing a person completely controls is the way they choose to think.  No matter where a person stands on Earth, they control their thoughts, truly an internalization of what we choose to think about...Also known as mental strength, well it makes up 25% of our health (Physical, Emotional, Social are the other 75%) and how a person feels daily.
Often the responsibility of a person’s actions is placed into the “blame” category for someone else, doing something to US!  I found this very typical with my high school students, but really adults do it as well, but in a more conviecing way to get others compassion on their side.   Well, no matter how others react around me, I have trained myself (yes, you can actually train yourself to think differently) to place ALL responsibility to my actions/reactions on my own shoulders.  I am free to think how I want!  So is everyone else too, but many don’t take advantage of the power of EVERYTHING.  Because really, who is in control of our bodies?  I tend to think the MIND is?......Who controls your brain again?  Yep, you do silly!
The jist is that I hear a tremendous amount of complaining about what has happened or what is happening by someone else. But when I listen closely to what “they” are saying, well it seems very clear that the main issue is the complainer has a “weak” brain.  I know that is a crazy concept, but quality mental health is the ability to adapt to a new concept, learn something new, or basically accept new habits.  Really, what is happening inside to the brain in these situations is it is rewiring itself, but we just say we are making new choices, have set a goal, or changing our old habits.  This all falls under Mental Health, how we think, then respond to what we are thinking through actions and body language. 
I’m not trying to solve a problem here, just make others more aware that they are direct result of their unhappiness/complaining/or situation.  Of course our environment will play a major role into how we think and even those around you directly impact thought, but then again we choose those choices too. 
The concept of taking FULL responsibility for how a person thinks is a simple concept, but much more challenging to manifest if you have bad habits of blaming someone else for the way YOU CHOOSE TO THINK...

That helps my HEART feel better...

What you NEED to know about your Heart... and getting a Target Heart Rate Zone                  11.7.11


Fat burning Zone, Training Zone, Aerobic Zone, well they are all the same and make up a person’s specific Target Heart Rate Zone. I should also mention it is the most effective way to train the body during aerobic physical activity.  Your heart matters and should be monitored to maximize your workout so you know when to kick in the intensity and when to pull back & allow your beats per minute to slow down (yeah, its ok to walk & be training effectively).

How can you calculate yours?  Its a couple simple math equations......

 Subtract your age from 220 to get your Maximum Heart Rate:
          Example             220 - 34 = 186 (beats per minute)

Take your Max HR and multiply by both 60% & 80%, this gives you your Target HR Zone for training.
                        Example            186 X .6 = 112
                                                  186 X .8 = 149

3. Target Heart Rate Training Zone Range is for a 34 year old   is 115-150 bpm


Its all about the numbers here, keep that in mind when training for anything (just maintaing a healthy life, running a 5K, or when trying to lose weight).  I train my clients to be smarter and move more effectively.  The first lesson is to use a heart rate monitor for training, especially for burning body fat because it provides immediate feedback for results driven training.

A simple HR Monitor (I recommend Polar Brand) can be purchased for under $35 & can be used in a pool too!