Ways to Wellness

Ways to Wellness: Contact us at 651-232-1926

Ways to Wellness - Adult

The Ways to Wellness - Adult 12-week program includes:

Two wellness assessments with Polar BodyAge - Sample report (pdf)

metabolic testing
body composition (body fat, BMI, waist/hip ratio)
fitness evaluations (strength, flexibility, cardio-respiratory, endurance)

Individualized visits with your Wellness Coach
Wellness plan with personalized goals, including diet and exercise plan
Workbook and food and activity log
Complimentary two-week pass to area fitness club
Nutrition counseling
Personal training

Cost: $549

Ways to Wellness - Parent & Child 12-Week Program

This family-focused weight management program is designed for at least one adult and one child, ages 8 to 17. The family program is a non-diet approach that focuses on making healthy food and activity cherries decisions. The Family 12-Week Program includes:

Adult 12-week program (each adult)
Child wellness assessments
Comprehensive wellness plan
Workbook and food and activity log
Family visits
Nutrition counseling
Personal training

Cost: $649 (one adult and one child)
$125 each additional family member

Ways to Wellness - Wellness Coach Visits

Whether you want to lose weight, tone your body, reduce your cholesterol or improve your nutrition, our Wellness Coaches offer comprehensive personal training and nutrition consultations.

Personal Training

Personal training can include:

Resistance training
Yoga
Pilates
Kettle Bells
Kickboxing
Boot Camp style
Suspension training

Nutrition Consultations

Nutition consultations can include:

Prenatal nutrition
Cholesterol management
Sports nutrition

Costs:

30-minute session - $50
1-hour session - $85
5-session package (30 minutes) - $210
12-session package (30 minutes) - $480
12-session package (60 minutes) - $765
Duo 12-session package (30 minutes) - $765 ($382 each)

Ways to Wellness

carrots If you don’t want to commit to the 12-week program but would like support to learn more about your nutrition and fitness needs, we have a variety of choices. Our Wellness Coaches can support you in a many areas, such as maintaining weight loss, gaining weight or sports nutrition.

Comprehensive POLAR BodyAge Assessment Visit

Evaluate your health and fitness level without committing to the 12-week program. This two-hour visit includes:

Metabolic testing
Body composition (body fat, BMI, waist/hip ratio)
Fitness evaluation (strength, flexibility, cardio-respiratory, endurance)
Nutrition evaluation
Comprehensive wellness plan

Sample report (pdf)

Cost: $199

Basic POLAR BodyAge Visit

The POLAR BodyAge System helps us assess your chronological age versus biological age. This gives us a starting point for you to begin a training program as well as helps us track your progress. This is a 30-minute session.

Sample report (pdf)

Cost: $50

Metabolic Testing

This state-of-the-art breathing test determines how many calories you are burning in a day at rest; or resting metabolic rate (RMR).

Your metabolic rate will be used to calculate your target caloric zones, which will help you lose, maintain or gain weight.

Costs:

Metabolic testing only (30 minutes) - $85
Metabolic testing plus 30-minute nutrition session - $125

Sports nutrition

For the sports enthusiast or competitive athlete: Evaluate your fitness level and focus on specific nutrition to maximize your training and performance. Our Wellness Coaches can help you achieve a competitive edge. Customize a plan that is right for you.

Cost: varies

Balance assesment

A Balance Assessment can help you determine your risk for falling. You will have a one-hour individual consultation with a Wellness Coach who will guide you through several standard balance tools to assess your balance strengths and weaknesses. You’ll also learn exercises to improve your balance and what you can do to prevent a fall.

Cost: $85

Ways to Wellness - Group Fitness

Featured class: Boot Camp - Burn it Up! Sign up now.

Do your muscles feel soft? Want to increase your strength? Then it’s time to get started with Ways to Wellness - Group Fitness. Join our experienced certified personal trainers at Woodwinds' Oak Center for Sunrise Yoga, Total Strength, Cardio Kickboxing and more.

Classes begin June 1.

View Group Fitness schedule (pdf).

Download liability waiver (pdf).

For more information or to register by phone, call 651-232-1926.

Group Fitness Fees & Registration

Monthly Membership
$40 per month
2-month commitment with automatic debit requried
Membership form (pdf)

One Month Membership
$60 for one month
Expires 30 days from date of purchase
Registration form (pdf).

Punch Cards
$50 for 5 sessions
Expires 90 days from date of purchase

$70 for 10 sessions
Expires 90 days from date of purchase
Registration form (pdf).

Drop-in
$15 per class
First visit is free
Registration form (pdf).

Group Fitness classes

All-in-One
This fast paced class will work your muscle groups in progressive movements intermixed with cardio blasts. This class will build muscular endurance and cardiovascular fitness with a high calorie burn. Heart rate monitors are encouraged. Modifications will be given for all levels.

Boot Camp – Burn It Up*
This heart pounding workout will have you melting fat, burning calories, and sculpting muscles while having FUN. All abilities from the beginner to the advanced exerciser will be challenged in a safe and effective outdoor class. This class is held at Carver Park, Woodbury. Learn more.
* Additional fees apply and pre-registration is required.

Cardio Kickboxing
Get ready to improve your speed and enhance your agility at this cardiovascular fitness enhancing workout. The class will combine different punches and kicks to a fun and challenging class. Modifications will be given for all levels.

Power Core
At this class you will focus on your core muscle groups including abdomen, back and gluts through a variety of exercises designed to increase strength. You will feel stronger and look leaner. May include a variety of equipment. Modifications will be given for all levels.

Sunrise Yoga
This Yoga class will focus on physical and mental relaxation through a progressive series of yoga stretches and poses. You will build strength and flexibility, reduce stress and increase energy and vitality. This class will be offered in the beautiful Woodwinds Gazebo located in the Healing Gardens. Modifications will be given for all levels.

Total Strength
In this full body workout you’ll challenge all major muscle groups. You will do a variety of exercises using your own body weight, such as push-ups, squats, and lunges. Classes will vary and may use equipment including the TRX suspension training system. You will tone and define your entire body. Modifications will be given for all levels.

Yoga for People Who Don’t Bend
Can’t touch your toes? This is the class for you. All bodies will be able to stretch and flex in a non-judgmental and safe environment. We will also learn to clear away stress and mental clutter with guided breathing and relaxation techniques. Modifications will be given for all levels.

Ways to Wellness - Get Started

1. Call Ways to Wellness to schedule your first appointment: 651-232-1926.

2. Fill out Registration Packet (pdf). Bring your completed packet to your first appointment.

Physician approval

Your participation in the program may require physician approval. Determine if you need physician approval by completing the registration packet pages 5 through 7. If physician approval is needed, take the Medical Release (page 9) to your clinic to complete and fax to Ways to Wellness.

If physician approval is needed, we must receive your medical release before your first appointment.

Location

Ways to Wellness is located in the Woodwinds Oak Center on Woodwinds Health Campus, across from the main hospital entrance. The Ways to Wellness Studio is in the center of the building.

Metabolic testing requirements

Four hours before your appointment, please DO NOT:

Have anything to eat or drink. You may drink water.
Do any type of exercise
Drink any beverages with caffeine
Take any herbals or drugs, like ephedra or pseudoephrine
You may take your medications

One hour before your appointment, please DO NOT:

Use nicotine proucts (cigarettes, cigars, chewing tobacco or nicotine
replacement products)

Please note: Metaboic testing is not for those age 12 or younger.

Body composition and fitness evaluation instructions

Wear comfortable clothing and tennis shoes
A changing room is available for you to use

Payment/health insurance policy

Payment is required at your first appointment. Payment options include:

Credit card - VISA, Master Card, Discover
Check - payable to Woodwinds
Cash

Please note: Ways to Wellness does not accept health insurance. It is your responsibility to determine if your health plan or pre-tax spending account will reimburse you. Ways to Wellness can provide receipt of payment and program completion.

Cancellation and refund policy

At least a 24-hour notice of cancellation, made during business hours, is required if you need to cancel your scheduled initial appointment for the Adult and Family 12-week programs and Special Services.

If cancellation is made less than 24 hours before the appointment, you will be billed $199. It is your responsibility to reschedule your appointment. The $199 cannot be applied to future appointments.

If you do not show up for a scheduled appointment and have not given proper cancellation notice, you will be billed the cost of the service.

Refunds are not given if you choose to discontinue the program or cancel any additional services purchased. The Adult and Family 12-week programs must be completed in 12 weeks.

If you have questions

For more information, call Ways to Wellness at 651-232-1926.

Ways to Wellness Classes

Classes are an in important part of Ways to Wellness. They're a time to connect with others and reconnect with yourself.

All classes are included in the cost of the Ways to Wellness program. If you are not a program participant, you are still welcome to attend.

Click here for upcoming class dates and times.

Mind Body Wellness - This class focuses on holistic therapies and how they can help improve your well-being. We discuss healing touch, aromatherapy, guided imagery, acupressure, Ways to Wellness Classes acupuncture, Tai Chi and yoga.

Confidence: Inside & Out This class focuses on building self confidence and an awareness of a healthy body image. Learn to see yourself with new eyes, increase your confidence and focus on your inner strength to portray who you want to be.

Food and Mood - This class focuses on understanding brain chemicals and how they affect food cravings and mood. Learn how to reduce stress, sleep better and nurture your spirit.

Shop with a Dietitian - This grocery store tour at Kowalski's Market in Woodbury answers your questions to help you better understand food labels and shop healthier.

To register or get more information

Call HealthEast Care Connection at 651-326-CARE (2273) to register for classes.

Wellness Coaches

Our Wellness Coaches are Registered Dietitians and Certified Personal Trainers. All have over 10 years experience working in the fields of clinical nutrition therapy and weight management, as well as outpatient wellness programs.

Their experience encompasses a broad range of issues including weight management, heart health, prenatal nutrition, sports nutrition and childhood obesity. They all specialize in strength, flexibility and cardio-respiratory fitness training.

Brenda Navin, RD, LD
Certified Personal Trainer, Wellness Coach

Brenda Navin, RD, LD

Brenda Navin has been working in the field of nutrition for more than 14 years. She graduated from the University of North Dakota with a B.S. in Dietetics. She was instrumental in creating the Ways to Wellness program and is currently the lead Wellness Coach.

Brenda is an avid fitness enthusiast and has a special interest in sports nutrition. She specializes in kickboxing, balance training and cardio boot camp. She enjoys teaching beginners.

Sara Bernstein, RD, LD
Certified Personal Trainer, Wellness Coach

Sara Bernstein, RD, LD Sara Bernstein has more than 12 years of practical experience in nutrition education. She received her B.A. in Psychology from the University of Minnesota, and then went on to complete the Dietetics program from Loyola University in Chicago.

Sara has invaluable experience working in the fields of clinical and corporate nutrition management as well as outpatient wellness programs. Sara currently teaches nutrition and wellness classes, dealing with a broad range of issues including weight management, heart health, prenatal nutrition, sports nutrition and childhood obesity.

Beth Dierkhising, RD, LD
Certified Personal Trainer, Wellness Coach

Beth Dierkhising, RD, LD

Beth Dierkhising has been working in the field of nutrition for 10 years. She received her B.S. in Dietetics from South Dakota State University. Her experience focuses in the area of outpatient and inpatient nutrition therapy and education. Beth has a special interest in wellness, heart health and childhood nutrition and fitness.

Rachel Larson, RD, LD
Certified Personal Trainer, Wellness Coach

Rachel has over 10 years of practical experience in the nutrition and fitness field. She graduated from Concordia College in Moorhead with a B.A. in Food, Nutrition and Dietetics andPhysical Education Studies. She completed her dietetic internship at the University of Arkansas for Medical Sciences.

Rachel has a passion for wellness and a genuine interest to help others achieve their goals. Her personable and energetic style makes each workout fun and effective. She specializes in fitness training with an emphasisin yoga, total body core training, flexibility improvement and boxing fitness. Rachel is a certified group fitness instructor, certified personal trainer, certified boxing fitness instructor and has completed Yogafit levels 1 - 4.

Ways to Wellness Medical Director
Dr. Mathew Rolando
Medical Director of Ways to Wellness, Mathew Rolando, MD, is board certified in family medicine and practices as a hospitalist at Woodwinds Health Campus. Dr. Rolando graduated from the University of Minnesota School of Medicine and completed the family medicine residency program at St. John’s Hospital in Maplewood.

Ways to Wellness Team

Back row: Kathy Grovum, Scheduler; Rachel Larson, Wellness Coach; Ashlee Murray, Program Lead

Front row: Brenda Navin, Wellness Coach; Sara Bernstein, Wellness Coach and Beth Dierkhising, Wellness Coach

Ways to Wellness: Contact us at 651-232-1926