Corporate Wellness Program

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1 Corporate Wellness Program Why Corporate Wellness? Corporate fitness programs are an inexpensive way to boost productivity, lower healthcare costs, and increase employees morale. o Exercise helps employees achieve higher mental concentration and feel more alert o Employees get in better shape, leading to higher self-confidence o Exercise reduces Stress, reducing absenteeism and other obstacles o Fit employees tend to enjoy work more than non-participants o Fit employees tend to show improved teamwork and communication o Improved health leads to increased productivity and better problem solving o Increasing fitness reduces healthcare costs and increases employee retention rates o Happier, healthier employees create a "fun working environment" Club Amenities Personal Training o For individuals of any age or fitness level, including those with health conditions that may improve with exercise under the guidance of a personal trainer o One complimentary session with each membership which includes a tour of the facility, body fat analysis, goal setting and nutritional guidance along with a fitness assessment to create a fitness program Sauna o Finish your workout with a good sweat in our sauna Free Weights and Strength Machines o A variety of free weights for members to improve overall strength and physique o A variety of weight machines to isolate and improve specific muscle groups Cardio Equipment o According to the American Heart Association, heart disease is the leading cause of death among men and women in the United States o A wide selection of bikes, treadmills, steppers and elliptical machines Group Exercise Classes o Get motivated and inspired by participating in a group exercise class o Over 140 scheduled fitness classes to choose from per month o Including Zumba, Yoga, cycling, Cardio-striking and more

2 o Most classes are free with membership Bag Room o Equipped with a variety of punching bags Grappling Room o With safety mats from floor to walls Air-Conditioned o Upper level is air-conditioned for clients comfort Parking o Ample parking across the street next to HFS Federal Credit Union

3 Cardiovascular Exercise Weight loss Stronger heart and lungs Increased bone density Reduced stress Reduced risk of heart disease and some types of cancer Temporary relief from depression and anxiety More confidence about how you feel and how you look Better sleep More energy Setting a good example for your kids to stay active as they get older

4

5 Sauna Benefits 1. Detoxification One of the ways the body flushes out toxins is by expelling sweat. In the span of just one day, some humans may come into contact with more than 10 different types of chemicals. Using most soaps, driving to work, eating processed foods, and using cleaning products are just a few examples of actions that bring about chemical exposure. The body converts these toxins into substances that are water soluble, which pass through the skin's pores in sweat. If a person sits in a sauna long enough to sweat, this is a good way to get rid of harmful toxins. 2. Improving Circulation When heat comes into contact with muscle fibers, it increases blood flow to the muscles. Better circulation of the blood means more oxygen will reach the tissues. The body also uses oxygen to help push toxins out of deeper areas of the muscles. Optimal circulation is important for good cardiovascular health. In addition to these benefits, increased circulation also helps the body create more energy. A person with more energy and less muscular toxins will feel refreshed after stepping out of a sauna.

6 3. Stronger Immune System Another benefit of heat is that it helps the body create more white blood cells. These cells are responsible for attacking infections and diseases that infiltrate the body. A person with a higher count of white blood cells will stay healthier and heal faster from illnesses. 4. Weight Loss

7 Diet and exercise are certainly important components to pair with sauna usage for a successful weight loss plan. However, the heat from a sauna produces one effect that is similar to what happens when a person exercises. The heat increases a person's basal metabolic rate by a considerable amount, which helps the body burn calories better throughout the day. It is important for people using a sauna as a weight loss aid to discuss health concerns and diet plans with a physician before using the unit regularly. 5. Stress Relief If left untreated, stress will take a negative toll on the body. Although it is something that nearly every person faces, some people handle stress better than others. People who find it difficult to cope with the effects of stress may benefit from using a sauna. The muscles often tense up when a person feels stressed, and the heat from a sauna can help relax tight muscles. 6. Better Sleep When the muscles have been relaxed and blood is circulating optimally, it is easier to sleep at night. Many people who are tense or have poor circulation snore, jerk, toss, and turn while sleeping. They may also wake up frequently, which disrupts sleep and results in tiredness after waking. People who are relaxed while they are asleep enjoy a better quality of sleep that leaves them feeling rested after waking. Heat also helps many people feel sleepy, so a visit to a sauna shortly before bedtime may be helpful to people who find it difficult to fall asleep. 7. Pain Relief A sauna may help relieve pain with three natural actions: Dilating blood vessels, easing muscle tension, and improving circulation. When these three actions are combined, certain types of pain may lessen considerably. Arthritic pains, muscle aches, shoulder stiffness, neck pain, back pain, and headaches can all be reduced or eliminated in some cases. Many people use saunas regularly to enjoy continuous pain relief. When using a sauna for extended pain relief, it is important to ask a personal physician about time and temperature recommendations for optimal results. 8. Skin Cleansing Saunas cause the pores to open up. When sweat starts coming out, it will flush out oil, bacteria, dirt, makeup, or any other residue that has collected in the pores. People who flush out their pores regularly will notice an improved complexion. Another cosmetic

8 health benefit of regular sauna usage is the possibility of reducing cellulite. This condition comes from subcutaneous fat erupting through fibrous connective tissue, which gives the skin a dimpled appearance. Since fat becomes water soluble at 110 degrees Fahrenheit, some reports show that some of it may pass through the skin with sweat. However, not all people will experience the same results. 9. Feeling Revitalized In addition to the health benefits saunas provide, they also help people feel better overall. After leaving the sauna and resting, the majority of users report feeling refreshed and revitalized. People who use saunas regularly do not complain of feeling unwell as often as people who do not use them.

9 Weight Training Increases physical work capacity Improves bone density Promotes fat-free body mass Increases the strength of connective tissue, muscles, and tendons. Improves quality of life

10 Punching Bag Heavy bags are tried-and-true pieces of equipment that have helped many professionals. This is a fun and surprisingly fast way to improve conditioning and coordination. Benefits of Training with a Punching Bag Strength Training Resistance is the key to building strength; the body develops new muscle fibers in an attempt to overcome the resistance that it faces, and the new muscle fiber increases strength and muscle mass. While resistance training often includes equipment such as weights or resistance bands, punching or kicking a heavy bag provides resistance as well. The ongoing training you receive from bag workouts also increases the overall power of your punches and kicks since the muscular development you receive relates directly to the specific muscles you use during strikes. Cardiovascular Exercise Training with a heavy bag provides a cardio-intense aerobic workout that strengthens the heart and improves the health of the circulatory system. The intensity of the workout can be varied by incorporating additional movement such as footwork into your routine. Improved Balance While it's possible to use a punching bag without incorporating a significant amount of movement into your workout, heavy bag routines are more effective when you move around and incorporate your entire body into the routine. This helps to develop coordination and balance, firming and toning the core muscles so they can better support your body and keep you from losing your balance as a result of sudden movements.

11 Faster Reaction Time The weight of the bag you use determines how much it moves each time you punch or kick it; lighter bags move significantly more than heavier bags and you may find yourself having to move out of its way as it starts to swing. By using a bag that swings as you hit it or purposely starting the bag swinging before you begin your workout, you incorporate a random element into your workout that you must react to, allowing you to hone your reaction times as you get out of the bag's way. Weight Loss and Toning Sustained aerobic exercise burns calories, helping you to lose weight while working out with the punching bag. Boxing training can burn up to 400 calories in 30 minutes depending on your weight. At the same time, the resistance you encounter from the bag and the activity of your other muscles tones and firms muscles all over the body to improve your overall lean muscle mass.

12 Jiu-Jitsu and Grappling Brazilian Jiu-Jitsu (BJJ) is a martial art, combat sport, and a self-defense system that focuses on grappling and wrestling. BJJ promotes the concept that a smaller, weaker person can successfully defend against a bigger, stronger assailant by using proper technique, leverage, and most notably, taking the fight to the ground, and then applying joint-locks and chokeholds to defeat the other person. BJJ training can be used for sport grappling tournaments (gi and no-gi) and mixed martial arts (MMA) competition or self-defense.sparring (commonly referred to as "rolling") and live drilling play a major role in training, and a premium is placed on performance, especially in competition, in relation to progress and ascension through its ranking system.

13 Restrooms Restrooms are equipped with handicap-accessible showers and toilets.

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