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Welcome to Physical Wellness

Fitness Class: HIIT

Monday, October 16th 12pm-12:30pm

Get ready to torch calories with this HARD-CORE HIIT workout! You’ll challenge your muscles and get seriously sweaty, take water breaks so you can replenish and get ready to take on the next set of moves! During this workout, you’ll need to dig deep and check in with your core to gather the strength to push through these challenging moves. Trust yourself and know that you got this!
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Stretch Break: Introduction to Isometric Stretching with Dr. Ali

Tuesday, October 17th 12-12:30pm

Isometric stretching is a type of static stretching (does not use motion) which involves the resistance of muscle groups through tensing of the stretched muscles. One of most effective methods for improving static passive flexibility is through the use of isometric stretching. It is demanding on the muscle tendons and joints and should not be performed more than once per day on a given group of muscles. Join us for an online stretch session. This twenty-minute session includes desk stretches and a breathing exercise. Refresh, improve flexibility and posture!
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Fitness Class: Yoga with Breathwork

Tuesday, October 17th 12pm-12:30pm

This class combines traditional yoga practice with breathwork and meditation. This practice also helps strengthen and tone the abdominal muscles, lung clearing and aids in digestion.
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Fitness Class: Total Body Conditioning

Wednesday, October 18th 12pm-12:30pm

This challenging, dynamic class with energetic music is designed to work your entire body through cardiovascular conditioning, strength training, and functional training. It is a hardcore class to get you sweating and burning calories. All levels are welcome.

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Ask The RD with Jean Daniello

Wednesday, October 18th 12:45pm-1:45pm
A registered and licensed dietitian nutritionist leads open question-and-answer sessions. Participants may ask any questions related to nutrition, food, and aspects of a heart-healthy lifestyle including managing chronic conditions and lifestyle habits that impact heart health. The dietitian will prepare 2-3 questions or talking points to get conversations started.

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Ask The RD with Kathy Berger

Friday, October 19th 11am-11:45am

A registered and licensed dietitian nutritionist leads open question-and-answer sessions. Participants may ask any questions related to nutrition, food, and aspects of a heart-healthy lifestyle including managing chronic conditions and lifestyle habits that impact heart health. The dietitian will prepare 2-3 questions or talking points to get conversations started.

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Fitness Class: TurboKick

Thursday, October 19th 12pm-12:30pm

This high-energy kickboxing workout challenges the beginner and elite athlete alike. Build stamina, improve coordination and flexibility, and burn calories as you build lean muscle with this cardio kickboxing class! Jam to music while launching into rapid boxing punches! No equipment necessary!

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Stretch Break: Office Stretches with Dr. Ali

Thursday, October 19th 12-12:30pm

Working at a desk, office or at home, your muscles can become tired, stiff, and sore at the end of the day. Daily wear and tear combined with back, neck, and shoulder pain can significantly decrease productivity and maybe even job satisfaction. Fortunately, one of the simplest, quickest ways to avoid pain and stiffness from a long day at work is to take a break during the day to stretch. Stretching can be a beneficial habit to add to your daily routine and can reduce the risk of soft tissue injuries, increase your energy levels, and even improve your body’s range of motion. Join us for an online stretch session. This twenty-minute session includes desk stretches and a breathing exercise. Refresh, improve flexibility and posture!
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Fitness Class: Core Without The Floor

Friday, October 20th 12pm-12:30pm

Strengthening the core can be done in many ways and doesn't require lying down. There are plenty of standing and sitting exercises that can help build a strong and stable core. This class builds a strong core by working the muscles of the abdomen, hips, and legs.
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Keeping Macros Simple Part 1: Introducing Macros and Macro Tracking with Alexia Lewis


During the first session of Keeping Macros Simple, we will define macros and how they can be used to help you meet your goals. Review the differences between macro tracking and restrictive dieting. Explore options for tracking your macros and tips to make tracking easier. Your Goal: Build the habit of tracking by starting with a water/hydration goal.
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Click Here Keeping Macros Simple References

Click Here DFAS-Macros-Session-1-Workbook

Keeping Macros Simple Part 2: Food as Energy and the Importance of Calories with Alexia Lewis


During the second session of Keeping Macros Simple, we will define calories and how they can impact your metabolism.Estimate your body's needs for calories.Explore how to listen to your body for cues you need to adjust your calorie target. Determine your meal timing preference for stable energy levels. Review ways to adjust your food choices to increase or decrease your total calories. Your Goal: Begin tracking calories for information only. This means you track without making changes to your typical choices to see how close you are to your estimated target.

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DFAS-Macros-Calculations-Page-TUESWorkbook

Click Here DFAS-Macros-Session-2-Workbook

Keeping Macros Simple Part 3: Protein is Primary with Alexia Lewis


During the third session of Keeping Macros Simple, we will explore the facts about protein's role in your body, with muscle building, and for weight management. Estimate your body's needs for protein. Review ways to adjust your food choices to increase or decrease your protein intake and maximize absorption. Your Goal: Add tracking protein for information only. Adjust foods choices to move towards your calorie target.
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Click Here Keeping Macros Simple References

Click Here DFAS-Macros-Session-3-Workbook

Keeping Macros Simple Part 4: Confusing Carbohydrates with Alexia Lewis


During the fourth session of Keeping Macros Simple, we will explore the facts about carbohydrate's role in your body and with weight management. Estimate your body's needs for carbohydrates. Explore the importance of having a long-term perspective with your carbohydrate target. Review ways to adjust your food choices to increase or decrease your carbohydrate intake. Your Goal: Add tracking carbohydrates for information only. Adjust food choices to move towards your calorie and protein targets.
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Click Here Keeping Macros Simple References

Click Here DFAS-Macros-Session-4-Workbook

Keeping Macros Simple Part 5: Finally, the Fats with Alexia Lewis


During the fifth session of Keeping Macros Simple, we will explore the facts about the role of dietary fats in your body and with weight management. Estimate your body's needs for dietary fats. Review ways to adjust food choices to increase or decrease your dietary fat intake. Revisit the purpose of macro tracking and ensuring you keep your metabolism at its best. Your Goal: Add tracking fats for information only. Adjust foods choices to move towards your calorie, protein, and carbohydrate targets.
Click Here to View On-Demand

Click Here Keeping Macros Simple References

Click Here DFAS-Macros-Session-5-Workbook

DISCLAIMER NOTICE: THIS INFORMATION IS PROVIDED ONLY FOR AWARENESS AND NO OFFICIAL DFAS OR DOD ENDORSEMENT OR SANCTION OF THESE RESOURCES IS STATED OR IMPLIED. VIEWING OF THESE RESOURCES IS STRICTLY VOLUNTARY.

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Millennium Health and Fitness