The Way to Wellness Center

Happy Mother's Day to all the incredible moms out there! Your love, strength, and endless sacrifices make the world a brighter place. Today, let's celebrate the extraordinary women who shape our lives with their kindness, wisdom, and unwavering support. You are the heart and soul of our families, and we are forever grateful for everything you do. Wishing you a day filled with love, laughter, and precious moments with your loved ones. Cheers to you, super moms! 🌸💕

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Our annual tradition of the Toys For Tots donation box is back! It’s never too early to start giving!

What is Toys For Tots?

Toys For Tots is a program run by the United States Marines Corps reserve which distributes toys to children whose parents cannot afford to buy them presents for Christmas. Therefore, the mission of the U. S. Marine Corps Reserve Toys for Tots Program is to collect new, unwrapped toys during October, November and December each year, and distribute those toys as Christmas gifts to less fortunate children in the community in which the campaign is conducted. Their support helps million of less fortunate kids share in the magic of the holidays.

So if you are driving past or stopping by, please be sure to bring an unwrapped toy for the less fortunate kids.

All information belongs to ToysForTots.org and is not representative of The Way to Wellness Center.

We wanted to take a moment to share with you the mission and goals of our business.

At our fitness center, we have a passion for helping older clients maintain their quality of life through strength training and working on their balance, stability, and overall mobility. We believe that staying active and engaged in physical activity is essential for older adults to lead a healthy and fulfilling life.

Our trainers specialize in developing personalized programs that cater to the unique needs and abilities of each individual. We understand that every client is different, and we take pride in creating tailored workout plans that are both challenging and enjoyable.

We are committed to creating a welcoming and supportive environment for all of our clients, regardless of their fitness level or experience. We believe that everyone deserves to live their best life, and we are here to help make that a reality.

If you or someone you know is interested in improving their quality of life through strength training and mobility work, we encourage you to reach out to us today. Let's work together to achieve your fitness goals and live your best life!

Strength training is an important component of fitness that can have numerous benefits for women over 50. As we age, our muscle mass decreases, our bones become more brittle, and our metabolism slows down, which can make it harder to maintain a healthy weight and perform daily activities. However, strength training can help mitigate these effects and improve overall health and quality of life.

Here are some of the key benefits of strength training for women over 50:

1. Increased muscle mass and strength: Strength training can help build and maintain muscle mass, which can help improve balance, stability, and mobility. This can reduce the risk of falls and improve overall physical function. A study published in the Journal of the American Geriatrics Society found that women over 65 who participated in strength training programs saw significant improvements in muscle strength and physical function.

2. Improved bone density: As women age, their bones can become more fragile and prone to fractures. However, strength training can help improve bone density and reduce the risk of osteoporosis. A study published in the Journal of Bone and Mineral Research found that strength training can significantly increase bone density in postmenopausal women.

3. Increased metabolism: As we age, our metabolism naturally slows down, which can make it harder to maintain a healthy weight. However, strength training can help increase muscle mass, which can boost metabolism and help burn more calories. A study published in the journal Obesity found that older women who participated in a strength training program for six months experienced significant increases in resting metabolic rate.

4. Improved cardiovascular health: Strength training can also have cardiovascular benefits, such as lowering blood pressure and reducing the risk of heart disease. A study published in the Journal of Strength and Conditioning Research found that older women who participated in a strength training program saw significant improvements in cardiovascular fitness.

5. Improved mental health: Strength training has been shown to have positive effects on mental health, including reducing symptoms of anxiety and depression. A study published in the Journal of Gerontology found that older women who participated in a strength training program experienced significant improvements in mood and self-esteem.

In addition to these benefits, strength training can also help women over 50 maintain their independence and improve their quality of life. It is important to note that proper technique and progression are key to avoiding injury and getting the most out of a strength training program.

References:

1. Liu, C. J., Latham, N. K., & Progressive Resistance Exercise and Activities of Daily Living Disability in Older Adults: A Systematic Review with Meta-Analysis. Archives of Physical Medicine and Rehabilitation, 95(2), 439-450. doi: 10.1016/j.apmr.2013.10.026

2. Kerr, D., Ackland, T. R., Maslen, B. A., Morton, A. R., & Prince, R. L. Resistance training over 2 years increases bone mass in calcium-replete postmenopausal women. Journal of Bone and Mineral Research, 14(2), 209-215. doi: 10.1359/jbmr.1999.14.2.209

3. Hunter, G. R., McCarthy, J. P., & Bamman, M. M. Effects of resistance training on older adults. Sports Medicine, 34(5), 329-348. doi: 10.2165/00007256-200434050-00005

4. Prado, C. M., Siervo, M., Mire, E., Heymsfield, S. B., & Stephan, B. C. Impact of resistance training on the resting metabolic rate of older adults: A meta-analysis. Journal of the American Medical Directors Association, 15(11), 779-784. doi:

🎄🎁 Happy Holidays from all of us here at TWtWC!
We wish you and your family a very safe and happy holiday season!

THANK YOU to all who have donated to our Toy Drive to support Toys for Tots this holiday season!
🎅 🤶 🎄 🎁 ❤️

We are so thankful for our TWtWC family!

As we reflect back now on our 15 years of building The Way to Wellness Center, it really is about the relationships and people we have met over these years.

Wishing you all a harvest of blessings, great health, and wellness! Happy Thanksgiving! 🦃

May 2022 bring happiness, health, and wellness! We are grateful and thankful for our committed teams and supportive clients and looking forward to welcoming you in this New Year!

Merry Christmas & Happy Holidays! 🎄

We hope you have a wonderful festive season! 🎁

Thank You for All of your Toys for Tots Donations!!

We would like to express our sincere gratitude to all who donated during our Toys for Tots drive. Your generous donations will help bring the joy of Christmas to less fortunate children in our community.

Our office would also like to thank the Toys for Tots organization for being so wonderful and helping so many children, not just in our area, but all over the country. You have brought hope to so many through the gift of toys, exhibiting what Christmas spirit truly means.

Thank you all, again, and may you have a Merry Christmas, Happy Holidays, and Happy New Year!

Today is the LAST DAY for Toys for Tots donations! 🎁🎁🎁
We are very thankful of all the donations that we have received so far. Thank you for partnering with us to help makes the holiday season magical for families in need. We are open until 4:00pm.

This Thanksgiving, we're grateful for our guests, team, and the opportunity to gather with friends and family once again. Thank you to all who support us and we look forward to seeing you this holiday season.

Happy Veterans Day to all those who have served this country. Thank you for your commitment and dedication to our safety, and for the sacrifice you made in doing so. We see you and appreciate you.

Our annual tradition of the Toys For Tots donation box is back! It’s never too early to start giving!

What is Toys For Tots?

Toys For Tots is a program run by the United States Marines Corps reserve which distributes toys to children whose parents cannot afford to buy them presents for Christmas. Therefore, the mission of the U. S. Marine Corps Reserve Toys for Tots Program is to collect new, unwrapped toys during October, November and December each year, and distribute those toys as Christmas gifts to less fortunate children in the community in which the campaign is conducted. Their support helps million of less fortunate kids share in the magic of the holidays.

So if you are driving past or stopping by, please be sure to bring an unwrapped toy for the less fortunate kids.

All information belongs to ToysForTots.org and is not representative of The Way to Wellness Center.

Chest Opener Stretch

This is a great at-your-desk stretch when you need a quick release. This stretch promotes proper posture and releases tension through your chest to maximize oxygen and circulation.

How to Do It:

Clasp your hands behind your back, squeeze your upper shoulder blades toward each other behind you, and push out through your chest.

Wide-Legged Forward Fold With Chest Expansion

This stretch targets your upper and lower body, making it a perfect do-it-all move. It’s especially great for tight hamstrings (common in walkers and runners), as well as tight chest and shoulder muscles (common if you often sit at a desk typing).

How to Do It:

Stand with your feet 3 to 4 feet apart.

Softly bend your knees. Hold one end of a small towel in one hand with your palm facing behind you, then reach your opposite hand back to grab the other end of the towel.

Inhale and roll your shoulders back and down.

Exhale and slowly fold forward (focus on hinging at your hips).

Move your arms forward to draw your knuckles toward the ceiling (and downward toward the floor if you can).

For more stability, keep your hands at your hips as you bend forward.

Lying Glute Stretch

This stretch is good for putting some movement into your lower back, especially if you’ve been sitting still. You will have to get up and find a spot to lie down. (Remember taking a brief break from whatever you’re doing can help relieve stress too) What’s more, the stretch releases tight hamstrings. It helps externally rotate the hip and provide a stretch to the outer glutes to target the lower back.

How to Do It:

Lie on your back and bend your knees so your feet are flat on the floor. Cross your right foot to your left knee, keeping your left leg bent, to create a figure four. Bring your hands behind your right knee and pull both legs toward your chest. Repeat on the other side.

We encourage getting up and active throughout your entire life, but for those who feel like they’ve neglected their fitness in the past, we’re here to tell you it’s never too late!

The European Society of Cardiology suggests that it is possible for someone to overcome prior years of inactivity and reap the benefits of exercise later in life.

https://www.escardio.org/The-ESC/Press-Office/Press-releases/It-s-never-too-late-to-get-active

Spinal Reach With Clasped Hands

What It Stretches: As you switch from side to side, you'll feel the stretch deeply in the sides of your body near your ribs and stomach.

Why It's Important: Not only does this move release the tension that's formed in your shoulders and back, but it also helps lengthen your spine, which prevents hunching and bad posture.

Standing Knee Hugs

Here's how to do a standing knee hug — make sure you keep your core tight while you balance on one leg at a time. Stand tall and alternate pulling one knee at a time to your chest, and hold the hug for a few seconds before switching legs. Repeat for 30 to 60 seconds.

Standing Knee Hugs will be stretching your lower back, hips, hamstrings, and your inner and outer thighs. This stretch can be performed either standing up or lying down.

Standing Knees to Chest

What It Stretches: Gently pulling your bent knee towards your chest and target your lower back, pelvis, and legs.

Why It's Important: Even if your knee doesn't come all the way to your chest, you'll target several areas of your body at once, leaving you less tense afterward.

Side Bend

What It Stretches:This move lengthens your torso and relieves some of the pressure placed on your back.

Why It's Important: As you hunch over your computer and get your work done, your torso can feel squashed and uncomfortable. Therefore, it's important to stretch it out every hour or so.

Standing Hip Flexor Stretch

What It Stretches: While using your desk for support, you can try this move whenever your legs and back start to feel stiff. You should feel the stretch predominantly in your hips and thighs.

Why It's Important: Sitting puts a great deal of pressure on your lower back, but opening up your hips and combating the tension can prevent you from feeling the pain later.

Standing Forward Bend

What It Stretches: Bending over and reaching for your toes helps loosen your hamstrings, which are probably extremely tight after hours of sitting in a firm chair.

Why It's Important: Standing Forward Bend calms the brain and helps relieve stress. This pose also stimulates the liver and kidneys, and stretches the hamstrings, calves and hips.

Neck Rotations

What It Stretches: As you twist your neck and move it around, you'll target the muscles that get achy from supporting your head all day.

Why It's Important: Staring a computer screen can be really hard on your neck muscles, but by rotating them and giving them a nice stretch, you can prevent annoying stiffness.

How to stretch:

Gently rotate your neck to the left and look over your shoulder.

Hold this position for 20–30 seconds.

Perform on the opposite side.

Do each side 2–4 times.

Standing Desk Back Stretch

What It Stretches: As you brace your hands on the desk and extend your back to form an upside down L, you'll find that some of the tension gathered in your lower back disperses.

Why It's Important: The way you sit at your desk places an enormous amount of stress on your lower back, this move can help alleviate some of that discomfort.

How to stretch:

Place both hands on top of the standing desk

Bring your feet together

Bend at the hips and lower the upper body between your arms

Keep your hands on the desk

Hold this stretch for 30 seconds

Standing Side Stretch

Side stretch bring balance to your entire body. They lengthen the abdominal muscles, hips, and thigh muscles, while improving flexibility in the spine. Side stretch also stretch the muscles between the ribs (the intercostal muscles).

Seated Spinal Twist

Sit in your chair with your feet flat and parallel to each other.

Keep your knees directly above your ankles.

Lift your chin parallel to the floor, inhale and lengthen your spine — as you exhale, draw your navel toward your spine and twist to your right.

Hold onto the arm or back of your chair. Lengthen your spine with each inhalation.

Draw your navel towards your spine and deepen your twist as you exhale.

Hold for three to five breaths.

Maintain the length of your spine, gently unwind and repeat to the left side.