Welcome to Physical Wellness

Keeping Macros Simple Part 1: Introducing Macros and Macro Tracking with Alexia Lewis

Monday, October 17th 11am-11:45am

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.

Fitness Class: Yoga with Susan Hundt

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

In this class, the basic, foundational yoga postures are practiced to align, strengthen and promote flexibility in the body. Breathing techniques and meditation are also integrated. You can expect an emphasis on simplicity, repetition, and ease of movement.

Motivation Monday: Motivation Alliance Orientation with Kelsey Fogler

Monday, October 17th 12:45pm-1:45pm

Join us to learn more about Motivation Alliance! Motivation Alliance is a health and wellness platform at no cost to the DFAS workforce. It is an empowerment tool for you to take control of your future health by leveraging the resources and tools available.

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

Tuesday, October 18th 11am-11:45am

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.

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

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

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.

Fitness Class: Body Sculpt with Roxie Hinton

Tuesday, October 18th 12pm-12:45pm

This class focuses on strengthening all major muscle groups using body weight and equipment you can find at home including soup cans, water jugs and other household items!

Fitness Class: Core Without The Floor with Heidi Currier

Wednesday, October 19th 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. No equipment necessary

Keeping Macros Simple Part 4: Confusing Carbohydrates with Alexia Lewis

Thursday, October 20th 11am-11:45am

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.

Fitness Class: Power Step with Roxie Hinton

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

Power Step will push your cardio edge into high gear and attack the legs in every plane of motion. This incredible 30 minute to 60-minute workout features a up to 12-track class design catering to all fitness levels.

If you do not have a step, we suggest you bring painters tape to make a square to use as your step.

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

Friday October 21th 11am-11:45am

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.

Fitness Class: Soul Line Dancing with Charita Moore

Friday, October 21th 12pm-12:30pm

No knowledge of line dancing is needed to participate. All dances will be taught step by step at your own pace during the session. Similar to country line dancing, soul line dancing includes choregraphed, repetitive dance moves that are done without a partner. The Electric Slide and The Wobble are classic examples. The "soul" part comes from the music used - hip hop, soul, and contemporary hits.

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Millennium Health and Fitness