Join us June 8th as we celebrate Father’s Day! We’re going to read some “dad” stories and make some awesome crafts for dad!! As always we’ll enjoy 2 hrs of surf’s up and play some fantastic games! Then we’ll end the night just right with a kid friendly movie.

May is Employee Health and Wellness Month

 Join us to hear how to stay healthy at work and play!

FREE  to the Public!

Bring a Friend! 

Thursday, May 9^th  - 12pm to 1pm 

4521 Highwoods Pkwy

Sam Markel Room

on the second floor

 RSVP to:

rburns@vaphysicians.com

 Innsbrook Wellness Committee provides an avenue of information by promoting fitness, nutrition and educational opportunities.

About 10 years ago I started going to the gym with the idea that I could go in and workout for a couple of months and lose 100 lbs. I never succeeded. Then about 4 years ago I started at American Family Fitness and that’s when the members and staff stressed to me that I could actually reach my goal with diet and working out on a regular basis. The AFF staff taught me that to be successful I needed to readjust my thinking about my goal. Instead of setting a long term goal, I started to set short term goals. I started with a goal of 10 lbs. and have never adjusted each new goal beyond 10 lbs. I also attended some of the classes that AFF offers on nutrition, health and fitness. When I started at AFF I was 302 lbs. In the past 4 years I have lost 91 lbs. to 211 lbs. I have gone from a 48-50 to a 38-40 waist. I won’t describe myself as a gym rat but I do go as often as I can and I have changed my eating habits, not in what I eat but watching the portions of my servings. Eating and not exercising is what got me in trouble and it takes a lot to change both habits. It wasn’t easy kicking 60+ years of habit but it has been easier than I thought.

When I exercise I mix up my routine with cardio, weight equipment and walking in the pool. I spend an hour on cardio, and mix up the weights and pool on alternate days. One valuable lesson I learned is to alternate the type of weight equipment on different days to ensure my body gets a good workout. I will work on the upper body one day and the lower body the next time I use the weight equipment. When I use the pool I alternate between walking and taking one of the water aerobics classes.

There are some very definite side benefits. I know I can depend on the staff to answer my questions and show me how to use the equipment correctly. I have also made it a personal goal of mine to meet at least one member a week. I definitely get a lot of inner strength from talking to people of all ages, listening their successes, sharing my successes and getting to know a great group of people that attend the gym for numerous reasons. At 70 I my health is better than I was at 40. It is never too late to start but it does require some lifestyle changes to make it work for you. Make the changes slow and steady and it will become a habit.

Group Swim Lessons
Parent/Tot-this class helps parents familiarize their young children ages 6 months to 3 years to the water and prepares them to swim in the Preschool Aquatics or Learn to Swim courses. This class also gives parents safety information and teaches techniques to help orient their children to the water. Prerequisites: child must be at least 6 months old to enroll.

Preschool Aquatics (Levels 1-3): promotes the developmentally appropriate learning of fundamental water safety and aquatic skills for children recommended ages 4 and 5 years old. Appropriate personal safety and rescue skills are included to help children meet safety goals in all Preschool Levels.

Level 1: orients preschool children to the aquatic environment and to help them gain basic aquatic skills. It also helps children develop comfort in, on and around the water.

Level 2: preschool children gain greater independence in the skills from Level 1 and develop more comfort in and around the water.

Level 3: helps preschool children start to gain basic swimming propulsive skills to be comfortable in and around the water.

Learn to Swim (Levels 1-4): teaches aquatic and personal water safety skills in a logical progression. Participants will learn to be safe in, on and around the water. Recommended minimum age for entry to the program is 6 years old.

Level 1: Introduction to Water Skills: participants learn basic personal safety information and elementary aquatic skills, to help them feel comfortable in the water and to enjoy the water safely.

Level 2: Fundamental Aquatic Skills: participants begin to have success with fundamental skills. They also learn to float without support and to recover to a vertical position. This level marks the beginning of true locomotion skills that lay the foundation for future strokes.

Level 3: Stroke Development: builds on previous learned skills by learning the front crawl and elementary backstroke. They are introduced to scissors and dolphin kicks. They also build on the fundamentals of treading water.

Level 4: Stroke Improvement: develop participants’ confidence in the strokes learned thus far and to improve other aquatic skills. Participants will increase their endurance for front crawl and elementary backstroke. They will learn side stroke, back crawl, breaststroke and butterfly as well as the basics of turning at the wall.

AVAILABLE TO NON-MEMBERS AT SELECT LOCATIONS

Swim Club-for the advanced child who has an interest in swim team activities. The swim club is run with highly trained and qualified coaches and are one-hour workouts designed to mimic swim team practice. These sessions increase stroke refinement and endurance utilizing swimming drills. Swimmers will work on improving strokes, learning/improving turns and gaining endurance and speed. The program is limited to boys and girls, ages 5 and up who meet the following swimming prerequisites:
Beginner-child must be able to swim front and back crawl for 25 yards.
Intermediate-child must be able to swim 100 yard individual medley.
Advanced-child must be able to swim 200 yard individual medley.

PRIVATE LESSONS are available year round with no age restrictions. They are generally 30 minutes each although two lessons can be scheduled back to back for a full hour for older children and adults. Semi-private lessons are also available and are conducted the same as a private lesson with no more than three participants for the 30 minutes.

All registrations must be made at the front desk at least 3 days prior to the first day of session. Payment is required at the time of registration.

For more information about the Midlothian American Family Swim Lesson Schedule please contact:
Brenda Krieger at bkrieger@amfamfit.com or call her at 804-378-7667

Basic Swim Lesson Information:
Registration: Registration will be accepted at the Midlothian AFF front desk three weeks prior and up until 72 hours to the first scheduled class
Payment: Payment must be made at time of registration. Classes are available year-round; therefore, payments for sessions are non-refundable. You may apply your payment towards another group or private session throughout the year.
Session Length: Each session consists of four 45 minute classes one day a week or six 30 minute classes two days a week (total of three weeks).  Swim club is 45-60 minutes per day for 4 weeks.
Class Size Policy: A minimum of 4 participants is required for group classes. If less than 4 registrations are received, we can offer semi-private (2/3 swimmers) or private (1 swimmer) lessons. The maximum number of participants per class is 8. Swim Club does not have a maximum number of participants.
Inclement Weather Policy: Please note that pools close due to inclement weather conditions. However, not all swim lesson classes are canceled. We ask that you do show up for your regularly scheduled class. Instructors are able to conduct their “Safety” class in a classroom situation. Should this occur a second time the class may be rescheduled.
Cancellation/Rescheduling Policy: All registrations for group lessons and swim club become final once the registration period is closed. Cancellations or rescheduling will not be allowed after this date. We do not provide make-up classes in the event a student happens to miss a scheduled lesson.

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