EMPLOYEE WELLNESS CLASSES-WINTER 2012

Take time to care for your most valuable resource – your health. LIFE events are open to all LCC employees, their spouses/domestic partners and their dependents, along with retirees. To sign up for a class, use the corresponding CRN. To sign up for a special event or program, contact Wendy Simmons at ext. 5551 or simmonsws@lanecc.edu or Layne King at ext. 5245 or kinglm@lanecc.edu

PROGRAMS & UPCOMING EVENTS

Undress The Stress With Activeness
To help you breathe easier, think more clearly, move more regularly and feel better overall, join the Undress the Stress with Activeness program today.  If you were part of the Undress the Stress with Playfulness program last year, you will automatically be signed up again this year.  If you weren’t signed up, contact Wendy Simmons or Layne King today.  We will contact you to get your stress-reducing goal(s) and start sending you the Undress the Stress Wellness Newsletter which you will receive twice monthly.  At the end of each quarter, those who have attained their goals will have a chance to win fabulous stress reducing prizes. Five names will be drawn each quarter.

The 2012 Health and Wellness Fair is Tuesday, January 31st, from 10:30 – 3:30 PM in the Center for Meeting and Learning (Building 19).  The health fair is for all LCC employees and their family members. Come for a health screening, a chair massage, get your gait analyzed, watch a healthy cooking demo and obtain useful information from booths in various areas of health and wellness. Lots of freebies, goodies, and door prizes will be given out to fair attendees. We hope to see you there!

CLASSES

Awakening the Heart of Yoga (Intermediate) Thursdays
Deepen your practice through breath and postures designed to improve strength and flexibility while relieving stress, promoting calm and expanding the heart. Traditional yoga postures are carefully sequenced to optimize the flow of breath through movement and proper alignment in a safe and effective manner that honors individuals' abilities and promotes wellness. Postures range from prone, supine and seated stretches to standing and balancing poses, all of which can be modified to meet the needs of each student. Classes are lively and fun while opening the heart to the experience of yoga on and off the mat. (Free)
Instructor: Grace Bullock, Certified Viniyoga therapist
Thursdays only, 1/19 – 3/15, 12:00  – 12:50 PM
Building 18, Room 105, CRN 34249

Beginning/Gentle Yoga Mondays
Participants will be introduced to the practice of yoga.  We will emphasize proper alignment and breathing, and practice simple traditional yoga postures, including various spinal twists, forward bends, leg and hip openers and shoulder openers.  Some classes may include simple meditation techniques or (optional) chanting in Sanskrit, and you will also learn the Sanskrit names of certain postures. (Free)
Instructor: Shivraj Khalsa, ACSM Certified
Mondays only, 1/16 – 3/19, 1:00 – 1:50 PM
Building 18, Room 105, CRN 34250

Beginning/Gentle Yoga Tuesdays
This class offers a gentle approach into exploring yoga postures.  With the creative use of a variety of props, students will be able to work with the postures while accommodating any limitations or special needs they might have.  Pranayama (breathing) is included to facilitate relaxation and stress reduction. Whether you are recovering from injury, coping with a chronic condition, have been inactive for an extended period of time, or prefer a slower approach, this class may suit your yoga needs. (Free)
Instructor: Kelley Pearce, ACSM Certified
Tuesdays only, 1/17 –3/20, 1:00 – 1:50 PM
Building 18, Room 105, CRN 34261

Boot Camp for Champs M/W
An ever-changing, age-friendly, higher intensity class where you can work according to your current fitness level. Improve your balance, stamina, agility, coordination, and overall strength while strengthening your core muscles at the same time. Learn a variety of cardio and weight workouts, with class focus changing every two to three weeks. Challenge yourself and improve your over-all functionality and fitness. Stretch and relax session at the end of each class. (Free)
Instructor: Layne King, ACE Certified Personal Trainer
Mondays and Wednesdays, 1/16 – 3/19, 4:05 - 5:00 PM
Building 30, Room 135, CRN 34251

Exercise for Non-Exercisers and Restorative Health M/W
Have you always wanted to be more active, but were not sure how to go about it or how to fit it in? This class may be for you! Begin by learning about breathing and why it is important to exercise form. Learn how to use the correct muscles and techniques to make exercise more effective, and how to engage your core to protect your spine.  You'll practice self myofascial massage to help you feel better and learn about the importance of good posture to maintain strength in daily activities. This class can also help those with low back, shoulder, knee and other joint-related injuries and/or those with disabilities or chronic conditions such as heart disease, diabetes and fibromyalgia.  You will receive individualize exercise programs designed to help you meet your health and fitness goals. (Free)
Instructor: Lori Havas, ACSM Certified
Mondays and Wednesdays, 1/16 – 3/19, 6:00 – 6:55 PM
Building 30, Room 135, CRN 34262

Hybrid Healthy You, Healthy Lane Community Weight Loss Challenge Thursdays
Join this Challenge Winter Term meeting both online and in person. The goal of this program is for participants to sustain healthy behaviors for life. Participants weigh-in twice monthly.  Awards will be given in four categories to the most improved fitness level, most improved diet, greatest percentage of weight loss and most pounds lost. We’ll meet the 1st and 3rd Thursdays of the month to check in and do activities such as walking, strength training, balance and flexibility exercises. You don't need to dress down, but wear comfortable clothes and shoes. You are encouraged to participate online also or if you cannot make the meetings. (Free)
Instructor: Wendy Simmons, ACSM Certified
1st/3rd Thursdays of the month, 1/19 – 3/15, 1:05 - 1:50 PM
Building 4, Room 106, CRN 34265

Intermediate Hatha Yoga Mondays
In this class we will practice traditional breathing techniques (pranayama) and postures (asanas) that promote strength, flexibility, stamina and cardiovascular health.  Emphasis will be placed on proper alignment and injury prevention by using aids such as blocks and straps to facilitate the asanas.  The types of asanas we will practice include spinal twists, leg and shoulder openings, forward bends, inversions and back bends.  Strength-building postures will focus on upper/lower body and core strengthening.  Students will also learn the Sanskrit names of certain postures. (Free)
Instructor: Stephen Gladfelter, Certified Yoga Instructor
Mondays only, 1/16 – 3/19, 11:50– 12:40 PM
Building 18, Room 105, CRN 34252

Lovely Bones & Balance Too M/W
Improve your balance and enjoy an increase in muscle tone, strength and overall body fitness. This will immediately impact your risk for falling, condition your cardiovascular system, increase your flexibility, and help to prevent osteoporosis. This class uses hand weights, resistance bands, and your own body weight to strengthen the bones and muscles, and improve balance, coordination and posture. (Free)
Instructor: Lori Havas, Certified Better Bones and Balance Teacher
Mondays and Wednesdays, 1/16 – 3/19, 5:05 – 5:55 PM
Building 30, Room 135, CRN 34253

Move It & Lose It T/TH
Improve your balance, strength, stamina and agility.  You’ll skip, lift, flex, jump and shuffle your way to a stronger you.  This class is for all beginners to advanced exercisers as you can work at your own intensity level.  With upbeat music and coworkers by your side you’ll have fun learning exercises that will improve your overall well-being and make every day activities easier. (Free)
Instructor: Wendy Simmons, ACSM Certified
Tuesdays and Thursdays, 1/17 – 3/20, 4:05 - 5:00 PM
Building 30, Room 135, CRN 34254

Nia Thursdays
Nia is a joy-based movement practice that invites people of all shapes and ages to discover their own movement potential. Drawing from the disciplines of the Martial Arts, Dance Arts and Healing arts, every Nia experience offers a unique combination of moves, expression and sensations that lead to healing and fitness. Nia is adaptable to all levels, so stiff beginners and highly fit athletes can dance joyfully side-by-side without a trace of competition or judgment. Come see for yourself! (Free)
Instructor: Amy Palatnick, Certified Black Belt Nia Instructor
Thursdays only, 1/19 – 3/15, 5:00 - 5:50 PM
Building 30, Room 135, CRN 34255

Open Gym: Employees Only
Pump it up and get your sweat on! Let your friendly Wellness staff give you workout ideas, equipment instruction, tips on effective exercises to reach your goals, stretching suggestions and more! Come independently to do your own thing or get individual assistance from Layne King, ACE-Certified Personal Trainer (Mondays/Wednesdays, 3:00 – 3:30 PM) or Wendy Simmons, ACSM Exercise Specialist (Mondays, 11:30 AM – 12:50 PM).
1/16 – 3/19, Mondays, 11:30 AM – 12:50 PM
Mondays and Wednesdays, 3:00 – 3:30 PM
Building 30, Room 135, No CRN Needed

Strength & Conditioning M/W
Start your day with an invigorating workout! Fast-paced and focusing on a shorter, but higher intensity work outs, this class will help you wake up for work. We will use multiple muscle groups at once, moving quickly from one exercise to the next, elevating heart rate and intensity level. Learn good form using free weights, machines, and body weight to improve your muscle strength, endurance and conditioning. Both strength and conditioning workouts, as well as individualized and group instruction. (Free)
Instructor: Layne King, ACE Certified Personal Trainer
Mondays and Wednesdays, 1/16 – 3/19, 7:05 – 7:45 AM
Building 5, Room 130, CRN 34256

Stretch & Meditate T/TH
Join us for a class that will relax your body and your mind.  Perform stretches and muscle relaxation techniques using a variety of equipment such as the foam roller and stretching straps. Close out the session with various mediation and visualization practices for your mind.  All in just 30 minutes. (Free)
Instructor: Layne King, ACE Certified Personal Trainer
Tuesdays and Thursdays, 1/17 – 3/20, 11:30 – 12:00 PM
Building 18, Room 105, CRN 34263

Stretch & Strengthen M/W
Join us for part of your lunch hour for a workout that will both relax and invigorate you.  There’s no need to change out of your work clothes for this low intensity workout and relaxing stretch session. We will do mat, theraband, medicine ball, and foam roller activities to increase balance, muscular endurance, strength and flexibility.  All in just 30 minutes. (Free)
Instructor: Layne King, ACE Certified Personal Trainer
Tuesdays and Thursdays, 1/17 – 3/20, 3:30 – 4:00 PM 
Building 30, Room 135, CRN 34257

Stretch & Strengthen Wednesdays
Join us for part a workout that will both relax and invigorate you.  There’s no need to change out of your work clothes for this low intensity workout and relaxing stretch session. We will do mat, resistant band, medicine ball, and foam roller activities to increase balance, muscular endurance, strength and flexibility.  All in just 30 minutes. (Free)
Instructor: Wendy Simmons, ACSM Certified
Wednesdays only, 1/18 – 3/21, 12:30 – 1:00 PM
Building 18, Room 105, CRN 34264

Tai Chi Tuesdays
Using soft, open postures in the fashion of Yang-style, Tai Chi is an ancient Chinese martial art that is part of qigong Tai Chi. It is a mind-body, self-healing system that uses movement, meditation, and breathing to improve health and well-being. Come to this class to relieve your stress and re-arrange your chi! (Free)
Instructor: Greg Wilson, Tai Chi Master
Tuesdays only, 1/17 – 3/20, 5:00 – 5:50 PM
Building 30, Room 135, CRN 34258

Yoga for Balance and Stress Relief Thursdays
Gentle progressive integration of breath and movement to relieve stress, calm the mind, refresh the body and enliven the spirit. The practice of yoga is accessible to everyone regardless of age, ability or fitness level. Movement and breath practices are designed using the principles of Viniyoga Therapy, a 5,000 therapeutic yoga tradition in which each posture can modified to suit the physical and psychological needs of the student from rigorous to very gentle. Classes emphasize stress relief and restoration of energy through movement and breath for healthy individuals as well as those with chronic pain and/or illness. (Free)
Instructor: Grace Bullock, Certified Viniyoga therapist
Thursdays only, 1/19 – 3/15, 1:00 – 1:50 PM
Building 18, Room 105, CRN 34259

Zumba W/F
ZUMBA Fitness is a Latin dance inspired cardiovascular workout sweeping the nation, which focuses on dance as a means for exercise. No dance experience is necessary, just a desire to move your body and have fun. By leading easy to follow steps with motivating, mostly Latin music, you are encouraged to let go and have fun. The result is a workout that feels like a dance party in which the time flies by, leaving you with a desire for more. (Free) Instructor: Kara Churchill, Certified Zumba Instructor
Wednesdays and Fridays, 1/20 – 3/16, 12:00 – 12:45 PM
Building 30, Room 135, CRN 34260

Weight Watchers at Work?
OEBB benefits include Weight Watchers At Work if enough faculty members are interested.  We can bring Weight Watchers to Lane if we can get enough faculty together at the right time and place. Please contact Wendy Simmons if you would like to be added to the list of interested employees.  Managers and classified employees also include weight loss benefits through PacificSource in the form of partial reimbursement. 

ON-GOING

Blood Pressure “Office-Calls”
Have you had your blood pressure checked lately? If you would like us to come to your office to measure your blood pressure, contact Layne at ext. 5245.

Looking for an Exercise Partner?
Do you like to walk, jog, lift weights, work out in the Fitness Education Center, swim, kayak, play sports, line dance, etc.? Exercising is much more fun when done with another person. Statistics have shown that those who exercise with at least one other person are 85% more likely to exercise regularly and will stay committed to being active more so than if they had exercised on their own. If you would like to find an exercise buddy, go to: http://2011sitearchive.lanecc.edu/wellness/partner.htm

Fitness Education Center Usage and Express Orientation
The FEC is available to employees each quarter at a very low cost. Register for the FEC via the Employee ExpressLane. You may pick the credit or the lower cost, non-credit/audit option. If you are new to the FEC, please contact Layne King to schedule an Express Orientation. Please get registered before setting an appointment for the orientation. NOTE: The listed CRN is to be used by employees only. Spouses, partners, and their dependents should register via the Community Education CRN. Call 541-463-5252 for more information on registration.

Nordic Walking Poles Available for Independent Use
Please note: If you have never used Nordic Walking poles before, contact Layne to set up a brief orientation on how to use the poles and for sizing. The Nordic walking poles are available for LCC employees to check out for use outside of class times at the Clothing and Equipment Issue Window. The Issue Window is located in Building 5, Room 114. To check out poles, you must turn in a photo ID. Contact Layne if you have questions at ext. 5245.

Tobacco Cessation Options
Both OEBB and PacificSource provide cessation support.  For those with PacificSource insurance, you may sign up for the Free & Clear Quit for Life Program and be eligible for free, doctor prescribed nicotine replacement products and other smoking cessation products such as Chantix.  For more information, call 1-888-977-9299 or email cs@pacificsource.com.   

All employees can also get support through the LCC Health Clinic at 541-463-5665 or the Oregon Tobacco Quit Line at 1-800-QUIT-NOW.  Visit www.quitnow.net/oregon/ to learn more about Quit Line services, read testimonials, assess where you are in the quitting process and if ready, register online for help with quitting tobacco. Upon registering, tobacco users will receive a welcome email to Web Coach, and a trained Quit Coach will call the tobacco user within 24 hours to start talking about a plan to quit. 

ON-GOING

Blood Pressure “Office-Calls”
Have you had your blood pressure checked lately? If you would like us to come to your office to measure your blood pressure, contact Layne at ext. 5245.

Looking for an Exercise Partner?
Do you like to walk, jog, lift weights, work out in the Fitness Education Center, swim, kayak, play sports, line dance, etc.? Exercising is much more fun when done with another person. Statistics have shown that those who exercise with at least one other person are 85% more likely to exercise regularly and will stay committed to being active more so than if they had exercised on their own. If you would like to find an exercise buddy, go to: http://2011sitearchive.lanecc.edu/wellness/partner.htm

Fitness Education Center Usage and Express Orientation
The FEC is available to employees each quarter at a very low cost. Register for the FEC via the Employee ExpressLane. You may pick the credit or the lower cost, non-credit/audit option. If you are new to the FEC, please contact Layne King to schedule an Express Orientation. Please get registered before setting an appointment for the orientation. NOTE: The listed CRN is to be used by employees only. Spouses, partners, and their dependents should register via the Community Education CRN. Call 541-463-5252 for more information on registration.

Nordic Walking Poles Available for Independent Use
Please note: If you have never used Nordic Walking poles before, contact Layne to set up a brief orientation on how to use the poles and for sizing. The Nordic walking poles are available for LCC employees to check out for use outside of class times at the Clothing and Equipment Issue Window. The Issue Window is located in Building 5, Room 114. To check out poles, you must turn in a photo ID. Contact Layne if you have questions at ext. 5245.

Tobacco Cessation Options
Both OEBB and PacificSource provide cessation support.  For those with PacificSource insurance, you may sign up for the Free & Clear Quit for Life Program and be eligible for free, doctor prescribed nicotine replacement products and other smoking cessation products such as Chantix.  For more information, call 1-888-977-9299 or email cs@pacificsource.com.   

All employees can also get support through the LCC Health Clinic at 541-463-5665 or the Oregon Tobacco Quit Line at 1-800-QUIT-NOW.  Visit www.quitnow.net/oregon/ to learn more about Quit Line services, read testimonials, assess where you are in the quitting process and if ready, register online for help with quitting tobacco. Upon registering, tobacco users will receive a welcome email to Web Coach, and a trained Quit Coach will call the tobacco user within 24 hours to start talking about a plan to quit.