hi this is are my grego from senior perspective and today we're here at the keystone fitness and wellness center and to interview kind of the people that work here  hi this is are my grego from seeing your perspective today we have some very important information not only for seniors but for anyone that is interested in learning good health and fitness habits with the help offered from keystone fitness center today my guests are joyce richards matt becker stacy edwards tracy iseman and joe said skandia any try these people have something very ok everyone needs nutrition counseling that's a good one well and the answer is yes and no to that most people don't need an intensive nutrition counseling the people who might need more intensive nutrition counseling or those who have high blood pressure high cholesterol diabetes or other things where their physician might refer them to a dietitian also people who are ready to begin a weight loss journey would benefit from intensive nutrition counseling but i also think everybody should have a nutritional checkup so to speak as part of their preventive wellness screening i thought of something about somebody that's on the verge like i just over for diabetes is there something they should do they're only people who are prediabetic or if somebody's soldier you're pre hypertensive things like that it's a really good time to come see a dietician because very often through small changes in how you're eating and how you're your lifestyle you can prevent ever getting full blown diabetes or maybe reduce or prevent having to go on medications ok i don't know if you that's just later or not but get a phone number where people can reach you of course if anytime you're interested in reaching me if you contact any of the management staff they have my business cards which has my cell phone number on it they can give them to you and give me a call will set up an appointment he right here keystone and we can get together and develop your plan ok so it can be done right here at the center think healthy eating all those things it's part of what just one part of leading a healthy lifestyle so it's important when when we get together and talk we're going to talk about not only the foods that you might be buying  eating but all sorts of things how your schedule for your day is to see what what kind of things you might be able to do as far as activity or changing your eating habits so not everybody is the same then  everybody is there's a different absolutely there is no one really and it works for everybody ok what is the best thing a person can do to improve their nutrition now if there was one thing that i would tell everybody without without having met you before knowing anything about you and it's simply that is much as we might not want to admit it our moms were right and we should eat our vegetables every day there's most americans and most people that i've met don't eat nearly enough vegetables and when you do there are so many good things that would help prevent or offset your risk for developing obesity and disease and  just having a good life overall is a truly eat more fish and chicken than red meat absolutely fish and chicken are lower in fat than red meat while you do write me is part of a healthy diet it's all in moderation well i thank you very much and i'll be calling you thank you what is your job at keystone fitness and wellness center my title is assistant manager here at the the center so i do a little bit of everything so i'm assistant manager personal trainer group exercise instructor i do training here on the floor with everybody not just personal training but i will set up your programs for you here at the center you know when a new person comes in and that when you show them what has to be done i will do an orientation on the equipment with them will give you a program not a cookie cutter program a program just for you a program that meets your needs for whatever's ailing you when you put it that way or whatever  whatever need you have as far save maybe any issue hip issue back issue so we're very careful to program you for the right exercises to improve your health and i heard you right and it's just not the same for everybody  memberships we have a basic membership which should be for an individual it runs about forty three dollars a month that laci is the jam and the pole locker rooms and tao that would be the regular fee and then there's we have no senior fees now it's all the same it's all the same and then we have a couple's membership which runs seventy five dollars a couple and that still gives you access to everything we have a student membership which runs twenty five dollars a month and that gives you access to pull and all the equipment here and then we also have just a pool membership so if you just want to use our therapy pole and our world pole still got locker room privileges is twenty five dollars a month it sounds like a good deal do you have an health going good idea do you have a minimum contract no minimum contract at all you can pay monthly and when you decide that you no longer want your membership if you notify us by the twenty fifth a month we can cancel your membership for you and you and i longer be charged very good what does a membership and their willingness to include i think you pretty much yeah i did and it includes a regular membership includes all the cardio equipment here the way to equipment the weight rooms we have free weights the pole and locker room facilities plus when you start you get your trainers to set up your program for you and we like to catch you guys about every month or so and help you update your program and switch it around so your body keeps responding to your workouts so you don't keep doing the same thing all the time then now you've done about anywhere from thirty to sixty days your body decides it's too used to and it still helps you but the body says oh i'm really tired of this and i'm not going to do anything else i'm just going to stay the same by switching your exercises up switching your cardio routine up we can get your body to keep moving forward because you do build up certificates from the women for the next services oh yes in everything in the saw in the nutritional department personal training you can even get some of our instructors even do personal touchy classes personal yoga classes personal meditation classes so just about anything we offer can you can buy get certificate for and i me tell you what there's no more perfect health gift you can give and then help for the christmas season can and that makes us really unique from some of the other centers that you go to you can contain your exercises here with the fitness personnel at the wellness center but we will have access to your records and your therapist to make sure that we're doing everything possible to keep you going towards your health goals that's very important right but as i said we'll get really hurt yourself by doing so writing do you think is right but is right and like i said we can always go over as your fitness trainers and talk to the staff on the other side in the rehab center and find out you know what you are doing and how to keep progressing your long hair in your exercise is this very good step aerobics with absolutely and and peak physique which is a body sculpting class wow all those oh wait i forgot one whole lot is class in the here is we have now the laws please don't let me forget that that's a really important class but we do have a map class today's week in the evenings to you know good once you get down on them man how do you get back up you build strength up oh yeah are they included in the membership no they are not our memberships are very low as it is now so we just have separate charges for classes you will contact the wellness center here and we can set you up in the classes or put you in contact with the instructors who are teaching them and get you into the class and most instructors to i want to let you know what it will teach the classes multilevel so if you're just a beginner and you're in a class you don't have to worry about whether or not you're going to be able to keep up because the instructors were geared for you you know we can modify and modify and modify and modify and make sure that you're getting your workout in  do you have to be a member to participate in the classes it's a good question no you do not you can also purchase the classes and just take the classes here and again you will call the wellness center one of our fitness staff will get you in contact with the instructors who are teaching the classes and get to set up and our classes are small they run five to six people maybe eight at the most so you're actually getting kind of a semi personal training session for that amount of money thank you very much  first we have to decide what their goals are in i come put together a program and to attain those goals and everything is written down on paper for them to follow so when they're not here they can slip up so everything that we decide or i decide to do with them which is the best to achieve their goals it's on paper so when they're not in my presence i can keep their attain in let's do that when they acquire you is a personal trainer and i tell them the quickest way to achieve those goals and based on that we come up with a program that best suits them maybe they mate have an injury or things like that so we work around that just so they can be in the best help that that they can be and does that mean that if someone like has knee surgery or something to get then you were to round them as long as they've gone through all their rehab and things of that nature since this is a physical therapy clinic on the other side we have access to all their documents in the exercises they have been doing before they were cleared so it shouldn't be a good spot massage but if you have any kind of aches and pains that are bothering you i feel pretty confident that after i'm done with you you'll feel a lot better and what does a massage session consist of normally when you come in for a massage we sit down for a minute talk about what might be paying you or bothering you i assess the  problem and normally what i specialize in is is neck and back pain i normally don't do extremities but if you have a shoulder injury or a foot's bothering you i'll be more than a month that's great but come on in whenever you feel like you need it my goal is to try to get everyone to be pain free for at least a month and see me once a month whether you need it or not well thank you very much and effective functional exercise protocol an exercise prescription so that people are safe and comfortable and feel like they have a good or poor thoughts of staff here when they get their fitness routine every single one is the same everybody is different depending on how your body and apps and your health history ok what services do you have fitness professional provide here me i can provide personal training exercise prescription appraisal instruction make sure someone knows i use machines they all come in here feel like it's a foreign object me intimidated people go into gyms feeling like they have to compete with everybody else everybody has a different body type and different needs and health histories and backgrounds so it's whatever we can build to make you feel comfortable in the report you see you feel safe and that you're going to be able to meet your health goals and these over the long term you help people with a different machines that met them here and it gets them out like w day and you just want to relax do the reiki session or do massage with joe after you've had a real stressful week and just want to get everything out of you whatever works for you make you comfortable casey you're the guy that smooth things all over here well unfortunately tracy emailed me this morning and said that her son was ill and she couldn't make the interview but she did send me some the answer certain questions i'm going to have asked me and i'm going to let you know how she would have answered the questions for tracey is are tight she and meditation and reiki person here at the wellness center the classes teach earl forums of art is that true yes both tied she and south the fence are consider martial arts they are considered an art form because when the body is made in a specific way the movements are graceful and still extremely strong just one part of the plays that will not work this gives us a reason to practice to reach perfection in the movements oh ok how can our be a good workout for the body when the body is moving in a precise way each muscle stretch the children under sixteen did not have the capacity to focus their minds persons over sixteen have no excuse not to focus our minds tracy we work on mental focus physical strength and balance the interesting aspect of she is that the people of all levels come work out of the same time and everyone gets the workout that they are looking for the depth of your stance will offer different workout all that all that you're ready for it it's wonderful it's just so relaxing the first time it did i remember building the energy on there were going to feel this in felt the energy was wonderful really you build an energy ball in your hands yeah child in the car when a strange man asked for money and she did not know what to do the story ended with a happy ending but this woman went through panic was fighting for the life of her child there's no need for any woman to have to fill this way i can teach women simple moves w bring an attacker to his knees no woman needs to feel like a victim in six weeks and a woman can practice so that she will know what to do in the case of an in town in today's world for sure right  relief is different massage in many ways the client is fully clothed they can sit down or lay on a massage table as they begin to relax the practitioner will move their hands over the body or perhaps lightly lay their hands on the head or chest or legs of the patient as the energy starts to move the current will feel great relaxation when a person is relaxed a pain may go away and blood pressure drops and the balance of the natural state will return it's a wonderful experience and i can vouch for that  the interview is ok that takes care of our guests and then i want to thank them all for all their helpful information and i hope this will help you all to a better health and fitness program and have a great day this is a mcgregor very special program of do it by with an organ and a piano and we'll have jerry chapman on the organ and elizabeth jeffries on the piano and i hope you enjoy it all and see you celebrate a ninety seventh birthday ok this is our very special surprise today we have members here as i said is ninety seven years old i should say ninety seven years young ye but i just want to say that's the end of our program today we will not have