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

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 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

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.

• Campus Map (pdf)
• Oak Center Map (pdf)

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.

The 7 Keys to Longevity*
by Ways to Wellness

Learn the tools and strategies to reclaim your health and ignite your motivation to lead a fit and balanced life.

During this interactive and motivational seminar, you’ll learn how to move beyond the pyramid, define fit beyond the basics with heart rate training and focus on unlocking your internal code for better health so you can reclaim your time and happiness.

Saturday, September 26
8 am to 2:30 pm
Woodwinds Health Campus Auditorium
$99** (includes light breakfast and healthy lunch)

#1: Moving beyond the Pyramid ~ Beth Dierkhising, RD, certified personal training
We all know fruits, vegetables, and whole grains are healthy but what are the super foods and nutrients we should be eating?  What about organic foods?  Learn what you should be eating for optimal health.

#2: Good things come in 3’s ~ Brenda Navin, RD, certified personal training
Boost disease prevention and manage chronic illnesses with an anti-inflammatory diet.  Learn what all the latest research is showing.

#3: Food for Thought ~ Sara Bernstein, RD, certified personal training
Hormones, brain chemicals, and food; oh my!  Sounds complicated but what you eat affects your mood.  Learn how to make food choices to improve your mood and food cravings.

#5 Be FIT… Are you in the Zone?

• Part 1: What does “FIT” really mean? ~ Rachel Larsen, RD, certified personal training
  Find out what being fit is all about.  Move beyond the basics of cardio and strength training.  Put some muscle into your plan and get results!
  
  
• Part 2:  What does your heart have to do with it? ~ Brenda Navin, RD, certified personal training
  Learn how to use your heart rate to make serious progress in cardiovascular training.  Figure out your personal training zones to reach your goals.

#6: Reducing Stress from the Inside Out ~ Rachel Larson, RD, certified personal training
Is stress consuming you?  Learn solid strategies to relax and find balance in your life.

How to register

Phone
Call 651-232-1926. Credit card required.

Fax
Fax completed form to 651-326-8729. Credit card required.

In person
Drop off registration form and check or cash at the Woodwinds Resource Center. Mark envelope: ATTN: Ways to Wellness. Make checks payable to Woodwinds; exact cash only.

There is a $10 processing fee for cancellations. We cannot make refunds after Septemeber 18. You will not be registered until fee is received. Registration is done on a first come, first serve basis, and space is limited.

Questions?

Call Ways to Wellness at 651-232-1926 for more information.

*4.5 continuing education contact hours available

**$10 discount for Ways to Wellness clients, HealthEast employees, Seasons of a Woman members and Metro Business Connection members

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 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 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 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

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