Monday, January 23, 2017

Courthouse Walking Group

Wednesday looks like its going to be a gorgeous day!  Let's walk, run, jog or combo. I will be there from 4:30-5:30pm.  Please join me at Courthouse Park!  If you are starting a group at a different location, please let me know.  Mechanicsville Elementary is walking on their track Monday/Wednesday weather permitting from 3:30pm-4:30pm.

Retreats with Annette


Come join us for a class and stay warm!

Monday Jan 23rd 10:30AM Gentle Yoga (Yin Yoga) (NON heated class)This 60 minute class is great for stretching your muscles. Yin yoga is a slow-paced style of yoga with poses, or asanas, that are held for longer periods of time—2 to 5 minutes per pose. This is a quiet and simple practice to calm the mind and stretch the body.  Meditation pillow rentals $2 or bring your own pillow. Bring a mat and water.  FREE rentals for first timers!  

 

Tuesday Jan 24th 5:30PM - Gentle Yoga Yin Yoga (NON heated class)This 60 minute class is great for stretching your muscles. Yin yoga is a slow-paced style of yoga with poses, or asanas, that are held for longer periods of time—2 to 5 minutes per pose. This is a quiet and simple practice to calm the mind and stretch the body.  Meditation pillow rentals $2 or bring your own pillow. Bring a mat and water.  FREE rentals for first timers! 

Tuesday Jan 24th 7:00PM - HOT YOGA Class This 60-minute hot yoga class (105 degrees) is perfect for beginners or those with an advanced practice. Your body becomes more flexible in the heat which allows you to get into a pose that you never imagined you can do. It also reduces the risk of injuries, promotes sweating and helps you release toxins in your body. Bring a mat, towel and water and change of clothes if you like.  *NOTE This class duration changed from 90 to 60 minutes!*

 

Wednesday Jan 25th 10:30AM - YogiBarre Class This 75-minute class (NON heated) will combine Basic Barre techniques, Pilates, and Yoga postures to create a unique and balanced class for cardio, toning, flexibility, and strengthening. Great for all levels. No experience required! You stay within your individual challenge. Bring a mat and water.  Bring a mat and water.

Wednesday Jan 25th 12:30PM -HOT YOGA Class This 60-minute hot yoga class (105 degrees) is perfect for beginners or those with an advanced practice. Your body becomes more flexible in the heat which allows you to get into a pose that you never imagined you can do. It also reduces the risk of injuries, promotes sweating and helps you release toxins in your body. Bring a mat, towel and water and change of clothes if you like.  *NOTE This class duration changed from 90 to 60 minutes!*

 

Wednesday Jan 25th 5:30PM - Hot Inferno Pilates Class - This 60-minute HOT class (95 degrees) combines Pilates principles with High Intensive Interval Training and is performed in a heated room. This intense, full body workout is designed to strengthen muscles, burn calories and boost your metabolism. It is a great complement to your regular fitness routine whether you enjoy running, weight lifting, aerobic classes, cross fit or yoga.  Bring a mat, towel and water and change of clothes if you like.  Bring a mat, towel and water and change of clothes if you like.

 

Wednesday Jan 25th 7PM - Pilates and Yoga Class (NON heated class) This 60-minute beginner class blends Pilates and Yoga together for an amazing workout. Pilates exercises develop a strong "core," or center of the body. Yoga increases flexibility, muscle tone and strength. By popular demand, we will be adding some Barre work too!  Bring a mat and water.

 

Thursday, Jan 26th 5:30PM - Gentle Yoga (Yin Yoga) (NON heated class) This 60 minute class is great for stretching your muscles. Yin yoga is a slow-paced style of yoga with poses, or asanas, that are held for longer periods of time—2 to 5 minutes per pose. This is a quiet and simple practice to calm the mind and stretch the body.  Meditation pillow rentals $2 or bring your own pillow. Bring a mat and water.  FREE rentals for first timers! 

 

Thursday Jan 26th 7PM - HOT YOGA Class This 60-minute hot yoga class (105 degrees) is perfect for beginners or those with an advanced practice. Your body becomes more flexible in the heat which allows you to get into a pose that you never imagined you can do. It also reduces the risk of injuries, promotes sweating and helps you release toxins in your body. Bring a mat, towel and water and change of clothes if you like.  *NOTE This class duration changed from 90 to 60 minutes!*

 

Friday Jan 27th 10:30AM - YogiBarre Class This 75-minute class (NON heated) will combine Basic Barre techniques, Pilates, and Yoga postures to create a unique and balanced class for cardio, toning, flexibility, and strengthening. Great for all levels. No experience required! You stay within your individual challenge.  Bring a mat and water.

Friday Jan 27th 6:00pm - Hot Inferno Pilates Class  - This 60-minute HOT class (95 degrees) combines Pilates principles with High Intensive Interval Training and is performed in a heated room. This intense, full body workout is designed to strengthen muscles, burn calories and boost your metabolism. It is a great complement to your regular fitness routine whether you enjoy running, weight lifting, aerobic classes, cross fit or yoga. Bring a mat, towel, water and change of clothes if you like.**NOTE THIS CLASS TIME CHANGED FROM 5:30PM TO 6:00PM**

 

Remember to register! We limit the class size so make sure you register either online or by contacting me via email, text or phone call!

 


 

$10 for your first class!

$15 drop in

$100 for package of 8 classes (*Packages expire in 60 days*)

$125 for package of 10 classes (*Packages expire in 90 days*)

$80 unlimited classes for the month (Expires at the end of the month)

The unlimited package will be available for 1st quarter 2017

 

You don't see a schedule that works for you and you have 4 people who will confirm a booking?  Let me know!

--

Annette Webb
804 683 7330

RetreatsWithAnnette.com

Friday, January 20, 2017

Conditioning Class at Hanover High School

Updates and reminders:

We will not meet this coming week Tuesday 1/24 and Thursday 1/26 related to the secondary schools schedule.

We will resume on Tuesday 1/31 at 4pm  and 5:15pm.

It's not too late to join us.  My personal experience is this work out is great! It pushes me. I get toning and a great cardio workout in one hour.  Rob is a great motivator.  I have lost 2 lbs and have slept like a rock, giving me more energy during the day!! 

Our remaining dates are: 1/31, 2/2, 2/9, 2/14, 2/16, 2/21, 2/28, 3/2, 3/7, 3/9, 3,14, 3,16, and 3/21.
13 more sessions
Your cost would be $104 for 2 days a week or $52 for 1 day a week - 50% reimbursement with attendance requirements met.   Or you could pay a $10 drop in fee and just check it out.

This class is a combo of toning stations with a high intensity cardio between each toning station.  This workout can be done with or without weights - you make it your own!

Hanover Yoga

"If you can't pronounce it, don't eat it!" 
Join Hanover Yoga Instructor and Master of Food Science, Rachel Jenkins for 21-Days of Clean Eating to KICK START your clean eating lifestyle and make life-long changes to your eating habits! This program officially starts on Monday, Jan. 23rd.  Start NOW with Rachel's 3-Day Prep Session.   Learn more here!
CTCT-20170113_063932_4
Friday Night Yoga Nidra Meditation
Relax and escape into deep meditation, a sleep-like state of mind while still maintaining full consciousness.  This is very nourishing for the mind. The next session is Friday, Jan. 27th from 5:30-6:45pm.  Please register in advance as space fills up quickly.
Sign up!
Essential Oils Workshop:
Soaps
Make different soaps, lotions, and rollerballs with essential oils at Hanover Yoga on Saturday, Jan. 28th from 1-2pm!  $15/person includes all supplies, two bars of soap, one jar of lotion, and one rollerball; including your choice of essential oils. 
Sign up!
Mindfulness Workshop
Buddhist wisdom meets your cell phone! Join RYT, Sherry Klauer and learn simple tools and techniques to help us become more aware of what is causing the stress in our lives and not just how to manage it, but actually embrace it and use it as a tool to become a happier and healthier YOU.  This workshop will be held on Saturday, Feb. 4th from 1-3pm.  Please register in advance for this workshop!
Sign up!
Mindfully Inverting Workshop
Curious about inversions? Then this workshop is for you!! Inversions can be beneficial if done correctly and properly. Join E-RYT, Sarah Bunger and explore how to prepare and work with preparatory poses that will help improve alignment while building a strong foundation in Forward Fold, Downward Dog, Headstand, Forearm Balance, Handstand and Shoulder-Stand.  This workshop will be held on Sunday, Feb. 26th from 2-4pm.  Please register in advance for this workshop!   Sign up!
Prenatal Yoga Workshop
Find comfort for you and your baby in this intimate Prenatal Yoga Workshop with 500-Hr Prenatal Yoga Instructor, Rachel Jenkins! Expectant moms learn tools that can help them prepare for childbirth and postpartum recovery, including breathing practices, relaxation techniques, and mind and body awareness. This workshop will be held on Sunday, March 19th from 3-5pm.  Please register in advance for this workshop!   Sign up!
Whatever you do in life, Yoga gives you the tools to do it BETTER!
Come join us for yoga classes and

🔸Be YOU🔸Be FREE🔸Be LOVED🔸



Hanover Virginia Yoga, LLC
located in the Hanover Air Park
10962 Richardson Rd. Suite E
Ashland VA, 23005

Wednesday, January 18, 2017

Happy Wellness Wednesday 1/18/17


 
Happy Wellness Wednesday and thank you for your commitment to a culture of wellness.

Remember to check http://hanovercountywellness.blogspot.com on a regular basis. 

County employees: if you are having trouble opening a link, go to https://sp.hanoverva.gov/sites/wellness.

 
 


Tip of the Week:

Don’t shop when you are hungry – statistics show that you are more likely to make bad choices when hungry.

               

 





 

 

Walking Groups – Let’s start walk, jog, run groups.  We have our parks – Pole Green, Courthouse and Poor Farm 4pm – 5:30pm (no lights yet).  Or perhaps your school’s track.  Let me know if your group forms and what you are doing!  I would love to recognize your efforts here! 


I am willing to lead a group at Courthouse park 4:30pm -5:30pm Monday and/or Wednesday.  Please contact me if interested – elallen@hanovercounty.gov


New Nutritional Opportunities:

Ready for your LAST New Year's Resolution?  Join the Healthy Lifestyles Group for 6 weeks of life-changing activities, knowledge and encouragement.  Not only will you change your eating habits, but you'll change the way you think about food!  This group will meet once a week for hands-on sessions to curb cravings and establish healthy habits both mentally and physically.  Topics include:

  • Brain Prep- Prepare your mental side for the journey ahead
  • Healthy Lifestyles 101- No fad diets, just the basics
  • Grocery Store Tour- Learn to read the label and leave the junk in the store
  • Food Prep- Learn shortcuts to have a week's worth of meals ready in 1 day
  • Good Guts- No pills, no supplements, but easy at-home ways to repair yours 
  • Obstacles- How to overcome setbacks, eating out and cravings

In between sessions there will be constant communication to reinforce and encourage!
When:  Mondays: After school hours or office hours; modify to 45 mins for lunchtime class  
Where: At a school or Department
Cost:  $140 (Price includes food/most materials for food prep and kefir class) $40 employee wellness reimbursement with attendance of 5 of 6 classes.
Minimum of 5 participants


Fermentation Workshop
Learn how to avoid supplements and flood your body with GOOD bugs!  This workshop will focus on making and flavoring water kefir.  You will receive your very own water kefir grains (that last indefinitely), a 34 oz. swing top bottle, flavoring options, cheesecloth for straining and a step by step tutorial so you know exactly what to do at home.  All you will need to bring is a quart-sized, wide-mouth mason jar and yourself!

When: Afternoon or Lunch
Where: School or Department
Cost: $40

Fermentation Workshop – Information on Fermentation:
Water Kefir is a probiotic beverage made with water kefir grains or a powdered kefir starter culture. Water kefir grains consist of bacteria and yeast existing in a symbiotic relationship. This drink is a healthier alternative to sodas because it gives you the fizz and a shot of gut-friendly probiotics without the junk!

The term kefir grains describes the look of the culture only. Water kefir grains contain no actual "grains" such as wheat or rye.  Water kefir contains fewer strains of bacteria and yeasts than milk kefir. On the other hand, water kefir contains far more than other cultured products, like yogurt or buttermilk.

BACTERIA
Species Lactobacillus
L. brevis
L. casei
L. hilgardii
L. hordei
L. nagelii

Species Leuconostoc
L. citreum
L. mesenteroides

Species Acetobacter
A. fabarum
A. orientalis

Species Streptococcus
S. lactis

YEASTS
Hanseniaospora valbyensis
Lachancea fermentati
Saccharomyces cerevisiae
Zygotorulaspora florentin
During this workshop, you will learn how to make and flavor your own water kefir, which can costs up to $4 a bottle in health food stores.  You will leave with a bottle of flavored water kefir, your own kefir grains (which last indefinitely) along with a 34 oz. swing top bottle to make your water kefir extra bubbly!

Emma Moyer Farm Over Pharm

 
Vendor Spotlight

New Class: BIG GUNS L.L.C.


FULL BODY CONDITIONING

8 WEEKS OF LOW IMPACT CIRCUIT TRAINING. 60 MINUTES OF STRENGTH, CORE, AGILITY, AND CARDIO TRAINING.USE OF LIGHT WEIGHTS, BARS, DUMBBELLS, KETTLEBELLS, OR JUST USE YOUR OWN BODY WEIGHT. PUSH YOURSELF TO THE MAX OR JUST WORKUP A GOOD SWEAT.

This class offers cardio conditioning and toning.  A great class to start off the NEW YEAR.  Don’t miss this opportunity!  Great price, great location, great trainer!!

****NEW TIME ADDED***

Class details:

Tuesday and Thursday 4:00pm-5:00pm & 5:15pm -6:15pm

Location: Hanover High School - upstairs

Dates: January 12, 17, 19, 31

             February 2, 9, 14, 16, 21, 28

             March 2, 7, 9, 14, 16, 21

Cost $64/1 class per week; $128 2 classes per week

50% reimbursement through payroll with attendance requirements met.

Contract Elisa Allen at elallen@hanovercounty.gov or 365-7118 to reserve your spot – Space is available!

We are having a great time and a great work out with this class.  Please come and join us – will prorate the cost based on sessions left. 

           

Monument 10K registration is just around the corner.  NEW PROMO CODE  - Click here for details!


 

NEW VENDOR:  Bon Secours Sports Performance Center – located at Memorial Regional in the Ortho VA building.  They offer Physiological Testing, World Class Training, Fitness Programs, Nutritional Programs and Massage Therapy.  Hanover employees can take advantage of a 10% discount. Also, incentives reimbursements may apply with attendance requirements met. Check them out by clicking on flyers below.




Nutritional Programs – this may be covered by insurance. Check with your provider.

Here’s a tip from Abby Forman, MS RD

4 Easy Ways to Eat Vegetables for Breakfast

                Nutrition experts are always reminding people to eat their vegetables.  Three or more servings (1/2 cup cooked or 1 cup raw) per day is the general recommendation and typically it’s directed at lunch and dinner.  Why not add them to breakfast and get a jumpstart on your servings for the day? Try these 4 ways to make vegetables a delicious and nutritious part of your breakfast:

1.       Added to eggs

a.       If you are making an omelet, try adding mushrooms, or leftover roasted vegetables like tomatoes, peppers, or onions.

b.      If you are microwaving a scrambled egg for a breakfast sandwich, sprinkle in some frozen spinach or scoop in some salsa.

2.       Smoothie

a.       Green smoothies are pretty famous. Just add frozen or fresh spinach to some fruit and milk or greek yogurt. Blend with ice.

b.      Carrot cake breakfast smoothie: ½ apple sliced with skin, 1 large carrot peeled and diced, ½ banana, 1/2 cup plain Greek yogurt, 1/2tsp cinnamon, pinch of ginger, and ½-1 cup liquid of choice (milk, soy milk, water, etc.) depending on how thick you like it.

3.       Morning Glory Muffins

a.       Try adding these different mix-ins to your basic oatmeal or bran muffin recipe: shredded carrots, shredded zucchini, shredded yellow squash, raisins, dried cranberries, dried or drained pineapples, coconut, any nuts/seeds, and chopped apples.  The sky’s the limit.


4.       Sweet potato toast

a.       Slice a large sweet potato into ¼ inch sheets and slip them into the toaster for 2 rounds.  Then simply use them as if it were toast and top with anything from avocado and egg to almond butter and bananas. 


 
NEW VENDOR:   CRUNCH is offering special pricing to Hanover employees. See Vendor List

NEW YEAR SCHEDULE FOR DANCE FITNESS CONNECTION:

 
    
DFC 2017 NEW TIMES AND NEW LOCATIONS!!!

 

NEW VENDOR: 

Jenn Wayne  - SPECIALIZING IN OCR/5K FUNCTIONAL/BODYWEIGHT MOVEMENT PATTERNS/PRIVATE SESSIONS AVAILABLE.  Click on Jenn’s name for details!

Want to get physically active - Participate in the Governor's Physical Activity Award Program:

Click Here for Details:  Governor's Physical Activity Program
Send me your name if you have taken the Governor’s challenge!

Weight Watchers – Meeting at LMS started Monday 10/10/16 at 4pm – Join us or sign up at a Weight Watcher center. $60 reimbursement incentive applies to attendance on 10 of 12 meetings. 
Contact me at elallen@hanovercounty.gov for information.

YOGA at MES, KCES, HCES, and CMS – contact elallen@hanovercounty.gov if you are interested in details

New class at CHES: We will meet in the music room from 3:15-4:15 on Tuesdays.  If we have a bigger turnout, we may go to the gym. Dates: Jan. 3, 10, 17, 24, 31 Feb. 7, 21, 28 Instructor: Sherry Klauer

New class at MES: Yoga every Tuesday here at MES. It will start on Tuesday January 10th at from 3:30-4:30 in the music room.  Instructor:  Michele Nierle.


FREE for all employees…..Staying healthy can be easy and free with 7 different programs and support items from Optima Health and Sentara.  My Life My Plan offers:

Healthy Heart • Yoga DVD • Guided Mediation DVD • Eating for Life • Tobacco Cessation •

WalkAbout with Health Edge • Tai Chi DVD

Simply call the toll free number and request one program or all of them – Call 1-800-736-8272.  See flyer for details: My Life My Plan

 

Visit the US Preventive Medicine website@ https://bonsecours-hanover.uspm.com January 1st for a new monthly challenge under “My Health

Under “My Education” you can find videos, the “Daily Dose”, learning programs and more to increase your Preventive Score!

Download over 100 different wearable devices and track you steps while improving your Preventive Score.

 

Click here for an updated vendor list:  Vendor List

Click here for our Incentive Reimbursement Program:  Incentive Information

 County employees: if you are having trouble opening a link, go to https://sp.hanoverva.gov/sites/wellness

 
Recipes:

Healthy Recipes from SkinnyTaste…..Recipes and meal plans


Wellness Newsletters from our business partners:

From Emma Moyer - 20 Minute Meal Prep Video:







The Beat of an Active Community: PULSE

Bon Secours Workforce Wellness:   January Newsletter

Weight Watchers - January:             Quick Bites

American Heart Association:            Bye Bye Holiday Weight

Hanover Community Resources:      January/February Newsletter

Anthem January Newsletter:            Inside My Plan

 

Are you a First Year Employee:  Click here to see what the YMCA has to offer: YMCA Summer Offer

County employees: if you are having trouble opening a link, go to https://sp.hanoverva.gov/sites/wellness

 

Information from our providers:


Time well spent from Anthem:

Are you expecting?  Contact Anthem and enroll in this FREE program: Future Moms
Provides moms-to-be with telephone access to nurses to discuss pregnancy-related concerns. This program provides the education and tools to help track the pregnancy and prepare for the baby, including breastfeeding support through LiveHealth Online.

 Anthem has a 24/7 NurseLine.  Contact Anthem for more information.
Provides anytime, toll-free access to nurses for answers to general health questions and guidance with health concerns. Callers can also access confidential, recorded messages about hundreds of health topics

 

Optima Health:

Optima Health – Employee Assistant Program
Available to all full and part-time Hanover Employees and their dependents.
www.optimaEAP.com 1-800-899-8174
If you have any questions, please contact the Benefits Department in Human Resources

Are you aware that ALL FULL TIME AND PERMANENT PART TIME HANOVER COUNTY EMPLOYEES, DEPENDANTS AND ANY INDIVIDUAL LIVING IN YOUR HOUSEHOLD are eligible for Optima Health benefits?  And...You are all eligible for FIVE visits per issue, not per year. Look for the Webinar Series and Training, Development and General Wellness Courses available.  Check out the Work/Life Link.  You will find information on parenting, aging, balancing, thriving, working, living and international information.  This flyer may help you navigate the site:  Work/Life Flyer

From Optima:  Thought of the Week       Online Seminar Series:  2017 Webinar Schedule

 
 

Additional Resources:

Virginia Navigator – Senior Navigator and disAbility Navigator is a statewide non-profit service offering free health and community support information and guidance to older adults, family caregivers, and health care professionals – supporting independence, dignity, and quality of life.  All information can be found at www.virginianavigator.org. 

 

 

Elisa Allen, BSN, RN, Wellness Coordinator

Hanover County Government, Jail, Library, and Schools

804-365-7118