Team Franciscan Center: Spinning!

This a great advanced workout to improve your endurance and strength. In addition, in just 40 minutes you can burn as many as 800 calories in a single workout session!

Team Dance: Ballet Students Log in 60 Minutes!

Team Ballet has joined the Social Dance Program to show the world that dance enhances fitness and memory! 

Team Fitness Gurus No 32: Taking Time Off When you have a Cold

Have you ever been on a roll with your fitness program and suddenly came down with a cold or other short-term illness? It is a tough decision to temporarily scale back, but the Mayo Clinic advises to let your body be your guide and to take a break if you feel miserable. If you are concerned that you may lose your motivation to get going again after a brief pause in programming, don’t worry, start slow and ramp up to your baseline using your previous successes as your motivation.

Team Assisted Care: Mini Olympics!

Team Fitness Gurus No.29 : Muscles and More Muscles!

When you plan your exercise program, do you have specific goals in mind, such as strength, flexibility, and endurance? These are common goals for athletes of all ages, and these goals will support activities from sports to the activities of daily living. Many people do not realize that they need to also strengthen supporting muscles and antagonist muscles as well. Additionally, it is beneficial to consider setting goals for range of motion and the smaller muscles that you have throughout your body.


Some fun facts about muscles are that we have about 700 named skeletal muscles in the body. 200 of these muscles are well known in the gym, and another 100 or so are essential to massage therapy. All in all, if we group categories together there are over 50 million muscles in our body, which include the little muscles that move our hairs on our arms, to the muscles that allow our eyes to move, to the larger skeletal muscles, and more….

Life Trail and Labyrinth Construction: Phase 1

This is the first part in phase 1 of the constructing of a fitness and spiritual labyrinth. This will offer opportunities for exercise and spiritual reflection in an enriching environment.
~photos by Denise

Team Fitness Gurus No. 26: The Connection to the Brain

There is a connection between cognitive health and physical fitness. According to researchers the act of introducing change into your life through different exercise movements and patterns can increase your mental attention and allow your brain to make new associations and increase neurotrophins, which signal brain cells to grow, differentiate, and survive. In addition, exercise indirectly impacts brain health because it improves well-being, self-image, your quality of sleep, and tends to reduce the symptoms and progress of many diseases.

Team Fitness Gurus: Bocce Ball!

The team is preparing to challenge a team from the community! It is all about teamwork and strategy!

Team Fitness Gurus No. 25: Resistance Training

Resistance training has been found to improve balance, strength, and cognitive function. In addition, research finds that over the course of resistance training executive control is improved in the brain, and students reports less depression and anxiety. From recent research, improved self-esteem and quality of sleep are also benefits of resistance training. There are three types of resistance training: Isotonic resistance or lengthening of muscles as when using kettle bells or free weights Isometric resistance or moving against immovable resistance that does not lengthen the muscle or involve the joint such as when lifting your own body weight or when doing some types of crunches Isokinetic resistance or movement that allows a person to workout using a constant weight or resistance such as when using some gym machinery. Variety is important in your training to reduce boredom and to avoid overuse of muscles and joints. Since the brain thrives on variety this might be a great exercise group to add to your workouts. It is recommended that you discuss your goals and special fitness needs with a physician or personal trainer before you begin.

Team Fitness Gurus: Corn Hole!

Team Fitness Gurus No. 23: Dizziness!

Dizziness is a common complaint of all age groups and while it is often associated with co-morbidity, light-exercise has been reported to improve symptoms and reported outcomes. Recent research reported in the clinical section of Gerontology found that even light exercise can reduce dizziness in older adults. In fact, short walks were considered beneficial in reducing dizziness and improving quality of life. This might be something to consider, and to discuss with your physician before you decide to engage in light exercise. If your doctor believes that you are healthy enough for light exercise, consider walking for short distances with a friend or social walking group to reduce risks concerning the uncertainty of reoccurring dizziness. Remember to avoid taking unnecessary risks and train safely.

Fitness Room Facts from Jon Dolph—Fitness Supervisor

January’s equipment introduction is the Precor Treadmill

A superior, low-impact workout : With Precor’s patented Ground Effects Impact Control (GFX®), they have one-up other treadmills by striking the perfect balance between absorption and support, inducing a smooth, natural running motion that reduces joint stress and minimizes fatigue. Shock absorbers at the front of the deck offer extra cushioning that absorb impact based on your height and weight. At the same time, a solid surface at the rear of the deck makes it easy to push off, reducing fatigue while helping to prevent injury.

Heart Rate Monitoring: Maximize your workout results whether you walk or run with touch heart rate monitoring.

Smart-Rate: Easily stay in your fat burn, cardio or peak target heart rate zone with Smart-Rate.

Preset Programs: Tailor your workouts to your fitness goals, stay challenged and add variety, with preset programs. Our Precor treadmills have runner/walking specific programs such as 1 mile, 5K, 10K and Heart Rate Control.

The Precor’s powerful motor runs cool and quiet, providing plenty of power and torque when you want it.

Social Walking Update! 428 Walkers and Over 406,165 miles

Click to enlarge

Team Franciscan Center: Implementing a Plan

To maintain health and vitality, every individual should implement a plan for exercise. Regular physical activity helps prevent a broad range of health problems and diseases. Older people can safely begin low level exercise on their own and should contact their health care provider if they are contemplating moderate or strenuous exercise. Types of exercise that older adults should do include aerobic activity for at least 30 minutes on most days of the week. Examples are walking, swimming, and bicycling. Resistance training should be incorporated as well for at least 2 days per week. Warm-up and cool down for at least 5 minutes before and after each exercise session. Walking slowly and then stretching are good warm-up/cool down activities. With any exercise program be sure to start slowly and be patient. ~John Dolph Exercise Supervisor~

Fitness Gurus No. 19: Self-Control

Researchers have found that even small bouts of exercise such as a 15-minute walk can strengthen self-control. Researchers in England found through their studies that mini-stressors that cause the urge to eat a high calorie snack or to smoke a cigarette can be reduced with just a short exercise plan. This plan works best when these stress-related urges occur or when they are tough to control. Why does this work? After exercise, the brain changes its perceived rewards systems from an unhealthy habit to a healthy choice. However, until you are successful in changing your lifestyle and stress responses, it will take a self-prescribed bout of exercise everytime these events occur.

The Franciscan Center Team: Jon Dolph!

Jon Dolph Exercise Physiologist and Fitness Supervisor

Everyone regardless of age, physical condition, mental health, and emotional well being deserves to experience and enjoy exercise. Exercise not only feels good but also reduces the risk of developing lifestyle related diseases. Regular exercise is also vital to ensuring that our bodies perform their best at any age. Exercise enhances every aspect of physical and mental well being. I strive to encourage, support, and challenge individuals to feel strong, confident and to find fitness programs they truly enjoy. Whether someone wants to lose weight, get stronger, or improve overall fitness, it is important to keep challenging yourself with safe and enjoyable exercises that always incorporate good posture, balance, flexibility, and core strength.