The KEY to WELLNESS is to accept personal responsibility

for your health and wellbeing.

2017

Words from Wellness

January Weight Loss Challenge

Congratulations to our

three winners!

Susan Collins,

Steve Crawford and

Carol Kiser!

Each of our winners lost 4-5% of their body weight during the

month of January and between 8 -11 pounds!

Healthiest Loser Competition Results!

Cat #1:Biggest change in body fat percentage:

The winner is STEVE CRAWFORD who lost

7.5% of his body fat!

Cat #2: Biggest % of body weight lost:

The winner is MARSHA MCNAMARA who lost

5.55% of her body weight!

The Early Morning team (Steve Crawford and

Dawn Griffin with trainer Jason Lloyd) wins the

TEAM COMPETITION with an average of 3.4%

body weight lost and 4.7% body fat lost!

Congratulations to all 12 participants!

Complimentary appointments are available with one of our fitness staff to discuss how small lifestyle changes can make a huge impact on your health. Email Jennifer.Wrigley@associa.us to make an appointment.

Small Group Personal Training

Choose you time and day!

Tuesday/Thursday/Friday 10:00 AM w/ Jennifer

Wednesday 5:45 PM, Saturday 10:00 AM

Precertification and SUG required.

Email Jennifer.Wrigley@Associa.us

Thoughtful Thursdays

Fitness Center Orientations

Every Thursday!

New Member and Refresher

courses also available.

4 members per time slot SUG required

Fibro Fitness - New Training Group forming!!

Melt away myofacial pain with low-impact cardio and toning exercises

specifically geared to strengthen weak muscles, improve cardiovascular

endurance while minimizing muscular pain.

Perfect fitness series for those diagnosed with Fibromyalgia,

Rheumatoid Arthritis and/or experiencing Diabetic-induced nerve pain.

This is a four week commitment for Tuesdays in March at 4pm. Fee $12.50 for each of the

4 classes ($50 total) Must have a minimum 6 attendees.

Sign up by emailing the instructor: Lyndada1@yahoo.com.

Checks are made out to Carolina Arbors HOA and must be received by Friday, March 3rd

Fibromyalgia and Fitness

Seminar

Tuesday, February 28th 4:00pm

Certified Group and Personal Trainer,

Lyndada Harding was diagnosed

with Fibromyalgia in 2003. She made

a crucial decision to transform her

stressful lifestyle as well as her body

(over 100 lbs. lost) into a passion-filled

lifestyle of helping many clients over-

come nerve pain with diet and exercise

coaching. Let Lyndada teach you how

to exercise with less pain and

more success! SUG Required.

Common Conditions

of the Arm:

From Shoulder to Finger!

Join Dr. Marshall Kuremsky of

Emerge Ortho for this

important conversation!

March 30th at 5:00pm

SUG Required

Dr. Kuremsky is a Board Certified Orthopaedic Surgeon, subspecialty

trained and certified in Hand and Upper Extremity Surgery, as well as Sports Medicine and Arthroscopy. He has a

particular interest in elbow, hand, wrist, shoulder and knee problems. He is the only orthopaedic surgeon in North Carolina who

holds double Board Certification for both Hand Surgery and Sports Medicine.

GROUP FITNESS NEWS!

Tai Chi for Arthritis

to begin in March!

Learn the basics of gentle Sun Style Tai Chi, which is an evidence-based exercise class for relief from arthritis pain and fall prevention. You will learn a progression of 12 moves from Dr. Paul Lam’s Tai Chi for Health series. This class is appropriate for all levels, and can be done seated or standing. As this class builds each week on the previous week's lesson, please sign up only if you can attend a majority of the weeks. There is no separate fee for this class aside from a fitness pass, which can be purchased at the front desk. Monthly, 20-class, and single use pass options are available.

Class meets Thursdays at 6pm

March 2 through May 25 (13 weeks).

Complimentary Classes for March

All Cardio Fit &

Dance Fit Classes

One week of each month

we feature a different class format!

The week of March 13-17 all of our

Dance and Cardio fit classes are free,

no pass required.

It's a good chance to bring a

friend or neighbor!

The complimentary classes are as follows:

Monday 9:30 am Zumba w/ Seema

Tuesday/Thursdays 9:00 AM Cardio Fit w/ Kathy

Friday 9:30 AM Dance It Off w/ Lyndada

Class changes for March

CORE and MORE with

Jennifer has moved to

Tuesdays 11am

Swim lessons at CA! Give yourself the gift of

learning to swim!

Group Lesson for Beg/Intermediate Mondays 11:00-11:30 am

(use your group fitness pass)

OR

Learn privately or make

your own group!

Email Jennifer.Wrigley@Associa.us or visit www.swimschoolraleigh.com

Member Success Stories! Each month we will highlight a member who has changed their health for the better,

someone who overcame obstacles or adversity to achieve a healthy lifestyle. You can submit your own story or suggest a fellow member (with their approval) by emailing Jenn W. with a

brief outline of their story.

Meet Jane Green! I have lived in CA since its inception and as soon as exercise classes began I decided to participate. I just made it my business to show up no matter how ambivalent I was about exerting myself that day. Cardio, Pilates, strength and balance and yoga have given me everything I need for a varied and well-balanced fitness routine. I gradually found that I have ALOT more energy. I also work with a personal trainer and a private Pilates instructor now. After 2 years of enjoying the classes and training, I finally decided to go off the “see food” diet that I had been enjoying in our very social community and started to eat only healthy whole foods, guided by the free app MyFitnessPal. I religiously record what I eat, including only healthy carbs (usually!), lean protein, healthy fats and other nutrients. It definitely keeps me on track. I am probably the leanest I have ever been and I’m much stronger now than 3 years ago. Best of all, I now really miss working out if a couple of days pass without it. I have found that the fitness and wellness offerings of our community are a great way to get started and keep motivated. CONGRATULATIONS JANE!!!

It's that time again for the 4th Annual Sola

Hot Mini 5K!!

Walk, run/walk, or run with neighbors and friends in support of disabled Vets of NC.

Race starts at 8:30am Saturday, March 11th Sola Coffee House,

Sawmill and Leadmine Roads

If you know of an event that is for a worthy cause and gets us moving

please let Jenn W. know so it can be highlighted in the fitness newsletter.

How to Do the Shortest Workout Possible:

Martin Gibala is the scientist we most have to thank for the popularity of very brief, very hard exercise he and his colleagues asked sedentary men and women to complete three 20-second intervals on a stationary bicycle, pedaling as hard as they could manage, with two minutes of gentle, slow pedaling between each interval. This was the one-minute workout. with improved blood pressure numbers and mark-ers of muscular health. After six weeks of performing three of these sessions per week, for a of 18 minutes of intense exercise tucked in to slightly longer periods of less intense exercise, the volunteers were significantly more aerobically fit and healthier. (Thanks to Jim Scott for sending us this article!)

https://www.nytimes.com/2017/02/01/well/move/how-to-do-the-shortest-workout-possible.html?_r=0

Wellness Center Information Concierge Desk: 919-701-3043

Jennifer Wrigley, Wellness Director:

Jennifer.Wrigley@Associa.us

Kathy Cassidy, Fitness Director:

Kathy.Cassidy@Associa.us

Hours of Operation:

Monday-Saturday: 6:00 am -10:00 pm

Sunday:10:00 am—6:00 pm