1. health and fitness

Dan Abraham
Healthy Living Center
April 2015
Open Registration
All registrations begin at 7am—please call 507266-4688 or stop by front desk. Must be a DAHLC
member to register unless otherwise noted.
Open
Basics: Cardio, Cable, Strength, Stretch
Body Weight Workshop
Chaturanga Workshop
Core Workshop
Creative Techniques (4/29)
Cycle Foundations
Fit and Flavorful (4/22)
Get Cooking
Living Well with Chronic Conditions
Nutrition Corner
Nutrition and Fitness
Remodeling Your Time and Space Museum
Stretching Basics
Tasting Meditation
Why Weight?
Wielding a Knife (4/22)
Women’s Studio Basics
Up & Coming
April 1: Mayo Clinic Healthy Back Workshop
April 3: Menu Creations Supermarket Savvy
April 3: Weight Management Revive and Thrive
April 6: Alexander Technique Burnout Blues
April 7: Fit and Flavorful (5/6)
April 8: Yoga Foundations
April 14: Active Older Adults Fitness Day
April 14: Creative Techniques (5/14)
April 14: Fit and Flavorful (5/13)
April 17: Wielding a Knife (5/20)
April 21: Pilates Group Reformer
April 23: May Swim Lessons
April 28: Creative Techniques (5/27)
April 28: Mindfulness Based Stress Reduction
Leadership Message
Did you know that there is a kinder, gentler way to improve your
posture rather than “sitting up straight” or “straightening up?”
Well, there is, and it’s called the Alexander Technique!
What is the Alexander Technique? The Alexander Technique is a
method for supporting optimal health by improving the postural
health of the body. This safe and effective technique has been used
world-wide for 125 years to reduce stress and improve functioning,
performance, and productivity.
Why practice the Alexander Technique? Human beings are
creatures of habit with a tendency to fall into habits of thought,
perception, and posture. Over a lifetime, these habits can cause
tension and strain throughout the body, often interfering with
the body’s full height, optimal coordination, and ability to move
and breathe freely. Learning the Alexander Technique offers you
the opportunity to prevent harmful habits, and adopt new and
improved ways of moving and breathing.
What are some of the most common reasons people practice the
Alexander Technique? Improve posture; reduce musculoskeletal
pain; improve athletic performance; reduce stress; improve
performing arts and public speaking skills.
Getting started is easy. DAHLC offers drop-in Mind in Motion
(MIM) group classes, Specialty AT Programs, as well as Private
Instruction. Please refer to the DAHLC website for the current
schedule. Or call the front desk to sign up for a private AT session.
In health,
Kerry Olsen, M.D., Medical Director,
and Beth Riley, Director
maintain
New Class Schedule
No Classes Easter Sunday
The new class schedule takes effect on Monday, May
4. New schedules will be available on the website and
kiosks on Monday, April 27.
The DAHLC will be open regular business hours on
Sunday, April 5, but there will be no drop-in classes
that day.
Generose Floor Refinishing Project
Mayo Clinic Healthy Back Workshop
The Multipurpose Studio at the DAHLC Generose
Facility will be refinished on Friday, April 17. The
studio will be closed for all use from Friday, April
17 through Monday, April 20 at Noon to allow the
new finish on the floor to completely dry. All prescheduled Wellbeats classes during this time will be
canceled. Thank you for your understanding!
New offering! Do you have sporadic back pain or
soreness? Does back pain affect your ability to do
activities that you enjoy? This 90-minute workshop uses
an educational and hands-on approach to illustrate
various exercises and proper lifting techniques to assist
you in obtaining and maintaining a healthy back. This
workshop is designed to assist those who have had issues
with back pain in the last six months, however, issues are
currently asymptomatic.
Registration begins: April 1
Direct questions to: soyring.jason@mayo.edu
Workshop date: April 29
Living Well With Chronic Conditions
Put Life Back into Your Life! Are you an adult with an
ongoing health condition? Consider the Living Well With
Chronic Conditions program. You’ll get the support you
need, find practical ways to deal with pain and fatigue,
discover better nutrition and exercise choices, understand
new treatment choices, and learn better ways to talk
with your doctor and family about your health. If you
have conditions such as diabetes, arthritis, high blood
pressure, heart disease, chronic pain, anxiety, depression
or others, Living Well With Chronic Conditions can help
you take charge of your life.
Fee of $50 (includes a book) is due upon
registration and is non-transferrable. A minimum
24-hour advance notice of program start date
required for a refund.
Registration: Currently open
Direct questions to: burow.nicole1@mayo.edu
Program runs: April 11 to May 16
Day
Time
Saturdays
9-11:30am
Day
Time
Wednesday
7-8:30am
Why Weight? - Get Unstuck!
Do you feel stuck trying to reach your wellness goals
to lose weight, decrease your stress or increase your
physical activity? Why Weight? - Get unstuck by
attending a Saturday and/or Wednesday session. Why
Weight? is a wellness program created to support and
encourage you to achieve your wellness goals.
Direct questions to: berkland.bridget@mayo.edu or
burow.nicole1@mayo.edu
Program is open to Mayo Clinic employees and
anyone eligible for DAHLC membership
Date
Time
Saturdays
Cycle Studio
April 4, 11, 18, 25;
Last session April 25
Why Weight - #getmoved
7:25-7:55am - Weigh-in &
education
8:15-9am - Get moved - join
an 8:15 group fitness class
($10 non-member)
Wednesday
SL 118
April 1, 8, 15, 22, 29
Continues in May
Why Weight - Wednesdays
12:10-12:45pm - Weigh-in &
education. Optional workout
before after, or come as you
are (business attire.)
discover
Remodeling Your Time and Space Museum
May Swim Lessons
Summer is right around the corner. Consider
registering for swim lessons!
Registration begins: April 23
Direct questions to: mayer.margaret1@mayo.edu
Program runs: May 4 to 28
Weight Management: Revive and Thrive
Revive and Thrive is a ten-week intensive, results
driven weight loss program. This program provides
participants with the tools, strategies, and techniques
necessary in developing a plan for sustainable
change. Participants will meet three days per week for
nutrition education, progressive workouts, and small
group wellness coaching. *A BMI of 25-40 is required
to participate. Fee of $100 is non-transferable and due
at registration. A minimum 24-hour advance notice
of program start date required for a refund.
*Please call 266-4688 or email dahlcwellnesscoach@
mayo.edu to schedule a Wellness Consult if you do not
meet the BMI requirement.
Informational session: April 13 at 6am, DA SL 124
Registration begins: April 3
Direct questions to: sorum.brian@mayo.edu
Program runs: April 27 to July 3
Day
Time
Monday
5:15-7am
Tuesday
6-7am
*Must attend a one hour coaching session on either
Wednesday or Thursday. Time of the coaching session
is to be determined.
Spring into Wellness
Consider what brings you energy, joy, and meaning
in life. A 60-minute wellness consult can help you
plan the action steps to bring your wellness into
focus this spring. Call 266-4688 to register for your
complimentary consultation today.
Direct questions to: DAHLCwellnesscoach@mayo.edu
Day
Time
Tuesdays
12pm
Wednesdays
8am
Thursdays
1:30pm
Fridays
11am
Saturdays
10am
Are your efforts to manage your time and organize
your space no longer having the success they once
did? Do you still use old methods to try to solve new
problems? This series will introduce you to some
options for remodeling these two elements of your
life. Lively discussion and activities with others facing
similar challenges will aid you in finding solutions to
your own time and space dilemmas.
Registration: currently open
Direct questions to: larson.brent@mayo.edu
Program runs: April 21 to May 19
Day
Time
Tuesdays
5:30-7pm
February Fitness Challenge Results
Congratulations to the participants of the February
Fitness Challenge! The combined total yards for the 22
participants was 497,575 yards for 301.5 miles! That is like
swimming from Rochester, MN to St. Cloud, MN and
back! Nice job, Team DAHLC - we’d love to have even
more participants next year!
Direct questions to: mayer.margaret1@mayo.edu
Pilates Day!
DAHLC is having a Pilates Day Open House! If you have
ever wondered what Pilates is about, ever wanted to see
Pilates exercises machines up close, then this is the day
for you! Meet DAHLC’s certified Pilates instructors, ask
questions, find out how to start a practice, and learn the
benefits of this wonderful method.
Direct questions to: casey.lori@mayo.edu
Event date: May 9; 9am to Noon
move
Strength Basics
Did you know that some of the many benefits of
strength training include increased metabolism, better
sleep, and reduced risk of osteoporosis? Register
for a one-hour, hands-on strength basics session
to get started on your strength training program
today. Choose from Linear Equipment, Freemotion
Equipment, Cable Column or Free Weights.
Registration: Open (select modality/day/time)
Direct questions to: ahrens.desiree@mayo.edu
Linear Basics
Day/Time
Day/Time
Day/Time
Women’s Studio Basics
April 6; 3pm
April 16; 4pm
April 20; 6:30pm
Learn basic strength and cardiovascular guidelines
and experience a full body exercise program in a
one-hour, hands-on session. Classes are limited to 2
women to allow for individualized sessions.
Direct questions to: ahrens.desiree@mayo.edu
April 22; 5:30pm
April 24; 2pm
April 28; 1pm
Day/Time
Day/Time
Day/Time
April 9; 4pm
April 13; 6:30pm April 17; 2pm
April 21; 1pm
April 27; 9am
Day/Time
Day/Time
Day/Time
April 7; 6pm
April 8; 11:30am
April 15; 5:30pm
April 21; 6pm
April 27; 6:30pm April 30; 4pm
Freemotion Basics
April 29; 11:30am
April 29; 5:30pm
Cable Basics
Core Workshop
Come and learn the fundamentals of comprehensive
core training to increase strength and endurance. Go
beyond your basic crunches and leave feeling stronger!
Class involves spinal rotation; no limiting back injuries.
Please wear workout attire.
Registration: Open
Direct questions to: burow.nicole1@mayo.edu
Program date: April 16; 1-2pm
Day/Time
Day/Time
Day/Time
April 1; 5:30pm
April 6; 9am
April 15; 11:30am
April 16; 7am
April 20; 3pm
Free Weight Basics
Day/Time
Day/Time
Day/Time
April 2; 4pm
April 6; 6:30pm
April 9; 7am
Stretching Basics
April 10; 2pm
April 14; 1pm
April 20; 9am
Feeling tight? Learn to incorporate static stretching
from head to toe in this one-hour, hands-on session.
Registration: Open
Direct questions to: ahrens.desiree@mayo.edu
April 22; 11:30am
April 28; 6pm
Day/Time
Day/Time
Day/Time
April 1; 11:30am
April 13; 3pm
April 23; 4pm
April 30; 7am
Body Weight Workshop
This one time, 60-minute workshop will teach
participants basic body weight exercises that can be
done anywhere to improve overall fitness. Participants
should come dressed in workout clothes and should
not have any major limiting injuries.
Registration: Open
Direct questions to: sorum.brian@mayo.edu
Program date: April 20; 7:30-8:30am
Cardio Basics
Learn to use multiple pieces of cardio equipment and
experience what machines feel best for your body in a
one-hour, hands-on session.
Registration: Open
Direct questions to: ahrens.desiree@mayo.edu
Day/Time
Day/Time
Day/Time
April 2; 7am
April 3; 2pm
April 7; 1pm
April 8; 5:30pm
April 13; 9am
April 27; 3pm
move
2nd Annual Remembering Boston
Marathon Victims
Water Volleyball
In memory of the Victims of the 2013 Boston Marathon
bombing, track miles walked or ran on Monday, April
20, and record them on the banner at the DAHLC or
share them on any of our media outlets.
Direct questions to: fritsche.chad@mayo.edu
Hurry in and join the fun before Water Volleyball goes
“on break” for the summer months! Our final two
games of water volleyball will be on Sunday, April 12
and 26 from 5:30 to 7pm. No sign up is required, just a
willingness to have a great time!
Direct questions to: mayer.margaret1@mayo.edu
Pilates Group Reformer
Cycle Foundations
Pilates is an exercise method that strengthens the
body’s core. It can be performed on a specialized
piece of equipment called the Reformer. Prior to
enrolling in the Pilates Reformer program, the
member must complete the Pilates Foundations
program. If a member has prior Pilates experience,
then he/she should contact Lori Casey to determine if
the Foundations program is necessary.
Registration: April 21 to 24
Foundations: April 21
Challenge Level: April 22
Experienced Level: April 23
Essential & Adaptive Levels: April 24
Direct questions to: casey.lori@mayo.edu
Program runs: May 11 to July 2
Schedule available: April 15
Care Package for Nurses
In recognition of National Nurses Week, DAHLC
is offering a special group fitness care package for
nurses. This 3-hour event includes a variety of classes
ranging from invigorating to calming, designed to
nurture and care for the people who have dedicated
their lives to caring for others. The evening will
include a wholesome snack. See DAHLC website for
program details. Fee of $15.
Registration begins: April 24
Direct questions to: podulke-smith.laurel@mayo.edu
Day
Time/Location
Friday, May 8
6-9pm
Learn to cycle in this four-week introductory program.
This program is for individuals who have never
participated in a cycle class but would like to gradually
add indoor cycling to their workout repertoire. Cycle
classes are ideal low-impact, cardiovascular workouts.
The Cycle Foundations program will cover the basics of
bike set-up and include short workouts on the bike each
week. At the end of the program, participants will have
an understanding of what to expect in a cycle class
and will be prepared to transition into existing drop-in
cycle classes.
Registration: currently open
Direct questions to: schultz.amy@mayo.edu
Program runs: April 7 to 28; Tuesdays, 4:15-5pm
Mayo Clinic Laughter Club
Experience a fun combination of stretching, breathing,
and laughter exercises through laughter yoga.
Rekindle the child-like playfulness within you and
reap the many health benefits that laughter has to
offer. Open to all Mayo Clinic employees and DAHLC
eligible members. This is a drop-in offering, no
registration required.
Direct questions to: heath.amy@mayo.edu
Day
Time/Location
Friday, April 3
12:15-12:45pm; SL 124
Friday, May 1
12:15-12:45pm; SL 200
Active Older Adults (AOA) Fitness Day
This workshop offers DAHLC members 60 or older
an opportunity to have an assessment to determine
their level of functional fitness. All fitness levels are
encouraged to attend. Assessment results can be used
as a tool by the DAHLC staff to develop or improve
members’ fitness programs.
Registration: April 14 (select session)
Direct questions to: sorum.brian@mayo.edu
Program date: May 20
Session
Time
Session 1
8-9:30am
Session 2
9:30-11am
relax
Yoga Chaturanga Workshop
Chaturanga Dandasana, aka, the yoga push-up, is
an often repeated pose in many yoga classes and
alignment is the key to success. This workshop will
teach you the proper mechanics of the Chaturanga and
how to find the variation for your body that will build
strength and increase body awareness.
Registration: Open
Direct questions to: casey.lori@mayo.edu
Program date: Sunday, April 19; 12-1pm
DAHLC Mind/Body Package Lessons
The DAHLC now offers packages for private Alexander
Technique, private Yoga, and private Pilates lessons.
You can purchase a package of five 60 minute lessons
for $225 (a savings of $25) and five 30 minute lessons
for $112.50 (a savings of $12.50). The lessons can be used
for just one of the modalities or a combination. Fees are
non-transferable and non-refundable. A schedule of these
offerings is now available on the DAHLC website and in
the facility kiosks.
Direct questions to: casey.lori@mayo.edu
Mindfulness Based Stress Reduction
(MBSR) Program
Mindfulness is a particular way of paying attention,
on purpose and without judgment. MBSR is an eight
week program that assists in creating a personal,
mindful experience through the use of many different
meditative techniques. Stillness and meaningful
presence found in the middle of our daily lives can
open the door to a path of healing. Jon Kabat–Zinn’s
MBSR program offers a way to practice facing life’s
stressors with ease, balance, and less reactivity. The
book and meditation CD will be provided as part of the
course. Fee of $100 (includes book/CD) is due upon
registration and is non-transferrable. A minimum 24hour advance notice of program start date required for
a refund.
Registration: April 28
Direct questions to: heath.amy@mayo.edu or
sutherland.stephanie@mayo.edu
Orientation Meeting: Tuesday, May 26; 5-6pm
Saturday retreat: July 11
Program runs: June 2 to July 21
Day
Time
Tuesday
5-7pm
Alexander Technique
Beat the “Burnout” Blues
“Burnout” is a state of vital exhaustion, specifically at
the work place. The very good news, however, is that
a calm, attentive, and self-possessed quality of nervous
system is available to you. In fact, these qualities are
your very nature, they may simply be buried under
habits of stress, fatigue and overwhelm. The Alexander
Technique is a powerful tool for unlearning harmful
habits and adopting beneficial ones. Sign up for
this 5-week program and learn to cultivate skillful
attention, tranquil body states, and presence of mind,
especially in response to stressful conditions. Fee of
$50 is due upon registration and is non-transferrable.
A minimum 24-hour advance notice of program start
date required for a refund.
Registration begins: April 6
Direct questions to: podulke-smith.laurel@mayo.edu
Program runs: April 23 to May 21
Day
Time
Thursdays
4:30-5:30pm
Tasting Meditation
Tasting Meditation introduces students to the practice
of meditation, with each session focusing on a different
meditation tradition. This session will focus on Giving
and Receiving Meditation (Tonglen). Tonglen meditation
develops our compassion and ability to be present for our
own suffering and the suffering of others. Come as you
are and taste what meditation has to offer!
Registration: Currently open
Direct questions to: heath.amy@mayo.edu
Date/Time
Session
April 28;
5:15-6pm
Giving and Receiving Meditation Tonglen
Yoga Foundations
This is an 8-week program for new students that will
introduce several styles of yoga taught at DAHLC.
Participants must be injury free with no physical or
medical restrictions and able to get up and down from
the floor. There are many weight bearing poses on the
wrists. Participants are expected to attend one to two
additional yoga classes per week.
Registration begins: April 8
Direct questions to: casey.lori@mayo.edu
Program runs: May 2 to June 27; 1:30-2:30pm
No class May 23
eat well
Creative Techniques
Get Cooking
Our Executive Chef will showcase various cooking
methods while the dietitian provides insight into how the
technique and foods can support eating well. You will
receive expert tips for home preparation as well as a food
sample. **Fee of $4.
Direct questions to: rstdahlcdietitians@mayo.edu
Empower yourself to eat better! Learn basic knife skills
and cooking methods using whole, fresh foods that
are recommended for disease prevention and overall
good health. You will cut, chop, and eat the food you
prepare. **Fee of $20 per class or $50 for 3 classes
Direct questions to: rstdahlcdietitians@mayo.edu
Registration
Program Date/Time & Topic
Registration
Program Date and Time
Currently
open
Wed, April 29; Noon-1pm
Tip to Tail - Reducing food waste
Currently open
Mon, April 20; 11am-1pm
Fabulous Fruits
April 14
Thurs, May 14; Noon-1pm
Herbs - planting and use
Currently open
Mon, April 27; 11am-1pm
Brunch
April 28
Wed, May 27; 11am-Noon
Vinaigrettes
Currently open
Mon, May 11; 11am-1pm
Salad and Vinaigrettes
Currently open
Mon, May 18; 11am-1pm
Fish
Fit and Flavorful
Want to prepare quick, nutritious, and flavorful meals?
Throughout class, you will have the opportunity to
interact with the chef and dietitian and take home expert
tips on how to prepare featured recipes. You also receive
a food sample sure to please your palette! **Fee of $4.
Direct questions to: rstdahlcdietitians@mayo.edu
Registration
Program Date/Time & Topic
Currently open Wed, April 22; 5:15-6:15pm
Sports Nutrition
April 7
April 14
Wed, May 6; Noon-1pm
Cinco de Mayo
Wed, May 13; 11am-Noon
Cinco de Mayo
Nutrition Corner - Eating Well on a Budget
A Registered Dietitian will lead discussion on tips and
strategies for eating healthy while being money conscious.
Direct questions to: rstdahlcdietitians@mayo.edu
Registration
Program Date and Time
Currently open
Thurs, April 23; 12:15-1pm
Menu Creations and Supermarket Savvy
Do you have food in the cupboards, but nothing to put
together for a meal? If this sounds like you, come join
DAHLC dietitians for a six-week nutrition-focused
program that will help you pick up the tools you need
for successful meal planning and grocery shopping.
Registration begins: April 3
Direct questions to: rstdahlcdietitians@mayo.edu
Program runs: May 7 to June 11
Day
Time
Thursdays
9-10am
Wielding a Knife
Make preparing healthy meals easier! You will learn
about knife types, sharpening, and how to use a chef’s
knife safely and effectively. You will have hands on
experience practicing various knife cuts (e.g., chopping,
dicing, mincing) using fresh produce. **Fee of $4.
Direct questions to: rstdahlcdietitians@mayo.edu
Registration
Program Date & Time
Currently open
Wed, April 22; 11am-Noon
April 17
Wed, May 20; 6-7pm
Nutrition and Fitness
Many active people exercise to improve their health,
but they may fall short of their goals. Nutrition
might be the missing link. Learn how to fuel your
body when exercising while improving your overall
nutrition. This class is intended for the average
exerciser (not those training for endurance events
such as a 1/2 or full marathon).
Direct questions to: rstdahlcdietitians@mayo.edu
Registration
Program Date and Time
Currently open
Tues, April 21; 4-5pm
Currently open
Thurs, April 23; 7-8am
Tasty Tuesday-Salmon Florentine
Salmon Florentine with Fresh Pea Risotto served with
a beverage for $5.75.
**Fees for nutrition classes are due upon
registration and are non-transferrable. A
minimum 24-hour notice of program start date
required for refund.
Dan and Holly Fifield: “Success is out there!”
A year ago, if someone would have told Dan Fifield he’d be a
regular at the Dan Abraham Healthy Living Center, he would
have told them they were crazy.
But now?
“I’m addicted,” he says. “I never thought I’d be where I am
today.”
Fifield, a nurse in the Emergency Department in Rochester,
had lived with debilitating knee pain for years. Last summer
he tried steroid injections, which brought relief. He then joined
the DAHLC, determined to lose some of the excess weight he’d
gained over the years. But he was overwhelmed by the facility.
“There are so many machines and so much equipment, and I had no idea how to use most of them,” he says.
So he signed up for a 12-week wellness coaching package.
“Best $100 I ever spent,” he says.
Each week, Fifield met for an hour with coach Nicole Burow. They discussed his goals and plans for reaching
them. Burow also showed Fifield how to use the machines and equipment he was interested in.
“I can’t say enough wonderful things about the DAHLC staff,” says Fifield. “They are above and beyond
encouraging and supportive.”
Today, Fifield lifts weights and is a regular in cycling and indo-row classes. He’s lost weight, his stamina and
energy have increased, and he no longer experiences the shortness of breath that had become a regular part of
life. He believes that if he can make changes like these, so can anyone.
“People need to know that success is out there,” he says. “It’s not easy, and it’s not overnight. But people talk
themselves out of success. It’s easier to believe you’re going to fail.”
Fifield’s wife, Holly, recently began a wellness journey of her own and echoes her husband’s advice to those just
beginning to make healthy changes in their lives.
“Don’t sell yourself short,” she says. “You’ll be amazed at how much you are capable of doing and how quickly
those abilities will increase. Be consistent with doing something on most days no matter how small. It’s always
better than doing nothing. Some days you’ll be ready to tackle the world and some days you’ll be proud of
yourself for just showing up. Celebrate them all!”
To submit a success story, contact: rstwellnesschampion@mayo.edu
For more information or to register for programs, call 266-4688 or stop by the DAHLC front desk.
Visit our website at: dahlc.mayoclinic.org
DAHLC drop-in class schedule: http://bit.ly/4dahlc
Questions or concern, contact us at: dahlc@mayo.edu
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