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A Yearly Publication | 2024Not Your Typical Gym; By DesignA medically integrated fitnesscommunityE x e r c i s e i s M e d i c i n eAHMEDFIT YEARLY2 0 2 4
Table ofcontentsM E D I C A L F I T N E S SMission & VisionCardiac Rehab & Fit For LifeFrom The Director2023 Improvements2023 Facility Highlights 2023 Staff Highlights2023 Programming & Group FitnessHighlights2023 Aquatics HighlightsBenefits of Exercise As We Age2024 Focused Group Training10 Benefits of Group ExerciseWhat We Offer Scholarship FundMembership1 | Table of Contents23 - 678910 - 1415 - 232425 - 2829 - 43 44 - 4950 - 515253
MISSION VISIONFacilityOur Mission is to be a leader in thedelivery of health and wellness programsto our community. Adirondack HealthMedical Fitness Center will provideunparalleled delivery of healthcare,wellness, fitness, and education tomembers of the MFC, and to the generalpopulation. The goal will be to have alasting impact on the health andwellness of our communities, throughlifestyle changes and behaviormodification. We provide a customer-centered and clinically integratedapproach to health and wellnessservices.Group FitnessAdirondack Health Medical FitnessCenter’s group fitness classes arean important part of membership.We value our instructors and so doour members. It is our mission toprovide state-of-the-artprogramming that is well-rounded,creative, inspiring, educational,professional, and engaging.Classes bring to the fitness centera sense of belonging andcommunity. We foster the bestinstructors with like-mindedphilosophies around groupexercise. Our instructors arepassionate about what they do andit shows. Many members dependon group exercise to keep themmotivated and to achieve a senseof belonging and connection. We provide a customer-centeredand clinically integrated approachto health and wellness services.Our group fitness classes are acrucial part of our culture. Our Team We strive to foster a healthy happy workenvironment that will overflow into themembership. Our team is dedicated tothe mission of creating lasting healthand wellness change within thecommunity. We value the individualstrengths of those we work with whilecollectively coming together to supporteach other's weaknesses so that we willalways shine together. Keeping thisphilosophy at the heart of everything wedo, allows us to effectively provide ourmembers with the expertise theydeserve. We believe in teamwork andbuilding strong relationships. We arededicated to you, and to each other.2 | Mission & Vision
THE PIONEERPROGRAMS FOREXERCISE ASMEDICINEF i t f o r L i f e o p e r a t e s a sp a r t o f t h e M e d i c a lF i t n e s s C e n t e r ’ sm e d i c a l l y o r i e n t e dp r o g r a m m i n g t o s u p p o r tt h o s e i n n e e d o fs u p e r v i s e d e x e r c i s e .3 | Fit for Life & Cardiac Rehab
Cardiac Rehabilitation and Fit for Life are two medically integratedfitness programs that are staples of the medical fitness conceptthat the Medical Fitness Center was built upon. Cardiac Rehabilitation is a customized outpatient programcomprised of exercise and education. The program is designed tohelp improve health and aid recovery from a heart attack, or otherforms of heart disease or surgery to treat heart disease. Thisprogram impacts so many lives in the area, providing supervisedand proper guidance for those who truly need it most when itcomes to learning how to start exercising again safely after anevent associated with the heart. Cardiac Rehabilitation often involves exercise training, emotionalsupport, and education about lifestyle changes to reduce heartdisease risk. The goal of the program is to include establishing aplan to help regain strength, prevent the condition fromworsening, and reduce the risk of future heart problems, all whileimproving overall health and quality of life. Research has found that a cardiac rehabilitation program canreduce the risk of death from heart disease and reduce the risk offuture heart problems. The American Heart Association andAmerican College of Cardiology recommend cardiac rehabilitationprograms and that is where the Adirondack Health Medical FitnessCardiac Rehabilitation program comes in. Individuals who attend36 sessions have a 47% lower risk of death and 31% lower risk ofheart attack. Participation also reduces hospital readmissions. This program was born in 2016 and has helped over 600 variouspatients in its time who are recovering from a wide range of heartissues.Fit for Life & Cardiac rehabilitation4 | Fit for Life & Cardiac Rehab
A patient’s medical history may include heart attack, coronaryartery disease, heart failure, peripheral artery disease, chestpain, cardiomyopathy, certain congenital heart diseases,coronary artery bypass surgery, angioplasty and stents, heart orlung transplant, heart valve repair or replacement, and/orpulmonary hypertension. During Cardiac Rehabilitation, the first stages of the programgenerally last about three months, but some people will followthe program longer. The program will include a medicalevaluation, physical activity, lifestyle education, and support.Over the long term, patients will be able to improve strength,adopt heart-healthy behaviors, cut bad health habits, manageweight, find ways to manage stress, learn to cope with heartdisease, and decrease their risk of future events. Once patientsprogress through the full Cardiac Rehabilitation program, manycontinue on to Fit for Life, another supervised exercise programthat allows people who have had a cardiac event to continue onwith guidance until they are fully cleared and ready to exerciseon their own. Fit for Life was developed originally as an advanced stage ofCardiac Rehabilitation, but it has now evolved further into manyother areas of health-related issues that can improve fromproper exercise guidance. Fit for Life has been around for manyyears. This program pioneered the establishment of the "exerciseis medicine" philosophy here in the Adirondacks. This programis a physician-advised supervised exercise program, designedand run by professional exercise physiologists. This team workswith individuals for as long as they need, guiding them towardbetter health for their unique conditions, which can range fromheart health to diabetes, osteoporosis, arthritis, weight loss, andmore. This program is a vital part of the communities’ wellnessand has had a huge impact on many lives.5 | Fit for Life & Cardiac Rehab
“ I h a v e b e e np a r t i c i p a t i n g i n t h eB o n e B u i l d e r sp r o g r a m f o ra p p r o x i m a t e l y 1 7m o n t h s . D u r i n g t h i st i m e , I h a v e s e e ni n c r e a s e s i n m yo v e r a l l s t r e n g t h a n dm y b a l a n c e h a si m p r o v e d a s w e l l . Ie s p e c i a l l y l i k e t h a tt h i s p r o g r a m i sr e a l l y h e l p i n g t oe d u c a t e m er e g a r d i n g t h ev a r i o u s w a y s t o u s es t r e n g t h a n dr e s i s t a n c e t r a i n i n gs a f e l y t o p r e v e n ts e l f - i n j u r y w h i l e Iw o r k t o w a r d m yp e r s o n a l g o a l o fr e v e r s i n go s t e o p o r o s i sw i t h o u t t h e u s e o fp h a r m a c e u t i c a l s .T h e B o n e B u i l d e r sp r o g r a m h a s t r u l yb e e n a p o s i t i v ef o r c e a n d a g r e a tm o t i v a t o r f o r m e !~ P a t r i c i aV a n d e r w a l k e r | B o n eB u i l d e r s P a r t i c i p a n t6 | Fit for Life & Cardiac Rehab
From theDirectorTraci Marie Wagner, MS, CMFD Medical Fitness Director2023 was all about our membersand our team. With much focusgoing into the team, we succeeded inproviding the membership withoutstanding service, new offerings,and more! One of my greatest joys issupporting and watching our teamand facility grow, seeing thesatisfaction in everyone offering theirbest to our membership and ourmembers accomplishing their healthgoals that they never thoughtpossible. I am the not-so-often-seen-face,behind the scenes that is everythingMedical Fitness at Adirondack Health- but I have to give credit wherecredit is due, and that is to all of ourcoaches, group instructors,lifeguards, front desk team, andmanagers here. We could not do itwithout this team! I look forward to 2024 - bringing toyou a great year full of health andwellness guidance and offerings!7 | From The Director
2023ImprovementsThis year we added our new KinotekMobility assessment to our list ofofferings! It is also included in youryearly fitness consultation. Learnmore on page 20.Our new storage shed arrived in theearly spring just in time for all of ouroutdoor group fitness classes! Thank you to a very generous donorwe were able to get a brand new poolchair for our members who rely onthis to use the pool!8 | 2023 Improvements
2023FacilityHighlightsWe offered grant-fundedswim lessons to theSaranac Lake CentralSchool District this year.Resulting in 40 studentswho wouldn't otherwisehave had the opportunityto learn to swim! Readmore on page 22.We had A LOT of waterexercise classes & newinstructors that have beena huge hit!We designed new t-shirtsto support our scholarshipfund! All proceeds fromour t-shirt sales helpsomeone else who can'totherwise afford wellnessservices - like amembership. 9 | Facility Highlights
2023 StaffHighlightsMike Leggett, and KendraPalmieri as our newest Fit forLife Coaches. Mike Kreho and Rebecca Sell ournewest front desk MemberLiaisons. Nikki Warren, Kim McGowen, andSteve Wyle our new group fitnessinstructors. This year we added a lot of newfaces to our team. Nikki, Yoga InstructorSteve, Tai Chi Instructor10 | Staff Highlights Kim, Group Fitness InstructorMike, Member LiaisonMike, Fitness CoachKendra, Fitness Coach Rebecca, Member Liaison
AHMFC's New Programming CoordinatorMeet TishI started working at Adirondack Health MedicalFitness Center within the first few months after thefacility opened. I primarily taught spinning twice aweek. When COVID hit and classes were not beingheld, I was looking at other areas of fitness Iwould like to pursue. ZOOM made it very easy toattend online fitness classes and certifications. Itwas then that I became certified in Barre, SeniorFitness, Water Aerobics, and later on in basicPilates. As I was spending more time at AHMFC, I knewthis would be my second career. Working with themembers and making fitness fun was something Iwanted to pursue and turn into a part-timeposition. At the end of August, I will be the new groupfitness coordinator. Working with the fitnessinstructors and collaborating with new ideas willdefinitely be part of the plan. Saranac Lake classes will be offered at the Noonhour beginning in September providing anopportunity for the employees to work out within a30-minute time period twice a week. I am reallyexcited about this opportunity and hope it willbring more awareness of the Fitness Center andother classes available.I am really looking forward and excited to be apart of the winning team here!11 | Staff Highlights
A Lot Can Happen In A Year!12 | Staff Highlights Bella I completed my firstsolo overnightbackpacking tripthis summer.Rekindling of mylove for Tai Chi andsharing the joy itbrings with peopleliving in the Northcountry.SteveNikki I completed the105-mile Tour duMont Blanc trek withan accumulatedelevation gain of32,800 feet. TraciFound my way backto my creative sideof life.DinoPlayed in a hockeytournament withmy son, brother andnephew.DianeWading in theCaribbean in Haiti VickiDancing with somany members!MarciThis past year I wasproud to complete aQigong mentorshipand incorporate thiswonderful practiceinto my yoga classes.I was also thrilled tobe able to travel tomeaningful andinteresting places,Peru and India.Learn what our team says their favorite accomplishment was for 2023.
MariettaTo have served morethan 100 kids withswimming lessons.13 | Staff Highlights Being sober for onefull year. Nothing incomparison canmatch this.JaredMike L.Moving fromSyracuse to SaranacLake, purchasing ahouse and startingmy new career withADK Health.JustinPurchasing my firsthome!After completing afull year as the newAquatic Manager, Ilook back inretrospect with ahuge feeling ofaccomplishment.2023 has been awonderfulexperience for meat Medical Fitness. Mike N.Mike KI started to workwith a fitness coachon my own physicalhealth.Hiking with myfamily into MarcyDam. It was the firsttime my husband &son had been there!Heidi Tish Starting my secondcareer as the GroupFitness Coordinatorand studying for myPersonal TrainingCertificate. Alsobringing a groupfitness program toAH employees inSeptember.
KimIt was a big year. Myhusband and I aremaking the leapfrom NJ topermanently live inLake Placid! Startedand hopefully willcomplete my 500hour yogacertification andlastly overcomingand rehabbingmyself back to MEafter 5 surgeries!14 | Staff Highlights KendraThis past year Igraduated with mymasters in Fitnessand Wellness,started an amazingnew job and movedto one of my mostfavorite locationsthat I had lovedsince I was a child.AndiThis year, one of mybiggestaccomplishments wastaking time for myself.And always, my BESTaccomplishment eachyear is raising my girls. My biggestaccomplishment thispast year, wassurviving one day ata time after losingmy dear husband,Brad, to cancer. Bradwas my love, bestfriend and constantsupporter. ColleenMy biggestaccomplishment last yearwas hiking part of theNapali Coast in Kauai,Hawaii.ErikJoanIn 2023 I completedanother 200 hours ofyoga and ayurvedatraining. I was blessedto be able to do thistraining in person withGretchen Mills. Inaddition to that, Iearned my Yoga Sculpttraining certificate.
2023Programming &Group FitnessHighlightsWe Love What We Do and it ShowsLearn what we did this year!15 | Programming Highlights
Coach Erik kicked off our inauguralpickleball prep program with sixparticipants! In the program, everyonestarts with pickleball/tennis-specificmobility, then we work into agility andplyometrics, then the focus is onfootwork. Following that there is abouta 30-minute strength circuit focusingon arm strength, abdominal rotationalstrength/power, lateral movementstrength, hip strength, and rotator cuffpre-hab. Following this program, theparticipants will be ready to go forpickleball season!Med-Fit member Heather Perkinsappreciates how the program hasimproved her arm strength while HolliLynch finds the footwork has benefitedher agility on the court.Great job Coach Erik!P i c k l e b a l l P r e pPickleball /Tennis Prep16 | Programming Highlights
MeditationWorkshopThroughout themonth of June, eachWednesday at 6:30a.m. a sleepy, yeteager, group ofindividuals arrived atthe group fitnessstudio to experiencethe potential ofmeditation firsthand.The early morning isconsidered to bepeaceful in natureand best-suitable formeditation. Eachsession consisted of adiscussion, practice,and reflection. Wediscussed howmeditation is aPRACTICE! If we arepracticing, we cannotbe good or bad wecan merely be in theexperience. M e d i t a t i o n17 | Programming Highlights
MechanismsOf Mobility Coach Justin Kellett designedthe Mechanics of Mobilityprogram to develop members'understanding of how toincorporate mobility into theirroutine by taking the muscles,tendons, and joints throughtheir full range of motion. Theintention is to increaseefficiency and quality of motionwhile improving posture, form,and technique. Potentialoutcomes are injury reduction,and increased strength andpower during exercise, andeveryday activities.Mobility is defined as the abilityto move in one’s environmentwith ease and withoutrestriction. It is the base onwhich everything else has to bebuilt. Mobility impairment mostfrequently stems from a lack ordecreased range of motion andinsufficient joint stability. Theability to have full control ofyour movement not only ensureshealthy joints but also allowsone to strengthen and stabilizethem effectively. When intendedmuscles are targeted withspecific exercises; mobility isable to improve.Mechanics ofMobility is afive-weekprogramintended toimprove overallmobility of theshoulder,thoracic spine,hips, and ankle:all critical jointsin everydaymovement.M o b i l i t y 18 | Programming Highlights
Kinotek MobilitySoftwareKinotek took body movement and assessment tothe next level!This advanced technology was developed fromthe desire to reimagine how to access bodymovement and teach any human to understandtheir body movement better. The incorporationof Kinotek enhances your understanding of yourown individual dynamic movements. Thetechnology uses a single camera to recordimmersive 360° analyses, providing 3Dinteractive visuals of your body and itsmovements. The result is a full body assessmentand Movement Health Report. The reportmeasures: distinct movements, discrete metrics,and data points per visual on a number ofpopular movements from a variety of squats toshoulder mobility, spinal flexion, extension, androtation as well as forward, reverse, and splitlunges. Kinotek aids the coach and client inobjectively measuring and evaluating theindividual’s current movement and trackingprogress over time. Coach Erik and Coach Justin attended theNational Strength and ConditioningAssociation’s annual conference in New Orleanslast year and brought Kinotek back to theAdirondacks. Since then they have worked withthe technology to learn all aspects of its useand benefits. They are excited to launch thisnew service at Adirondack Health MedicalFitness Center to help you achieve your nextlevel!K i n o t e k M o b i l i t y 19 | Programming Highlights
G r o u p F i t n e s s H i g h l i g h t s - 2 0 2 3Weekend MorningYoga with NikkiNikki’s new Saturdaymeditation and vinyasa flowclasses have students gettingall the benefits of a well-rounded hour-and-a-half-sessionof yoga. When both classes aredone together, students receivethe grounding and calmingbenefits of breath work andmeditation, as well as thestrength and mobility workfrom a vinyasa flow class.Students from our firstSaturday sessions marveled atthe combined effort and easeof pairing these two classestogether.FitnessWellnessYoga20 | Programming Highlights
TRX TRX class was a huge hit! TRX uses a combination of body weight andgravity paired with heavy-duty adjustablestraps to provide Total Resistance Exercises(TRX). Coach Justin Kellett runs bi-weeklyTRX group training classes; his mission is toeducate more people on how to use this veryvaluable piece of equipment. TRX wasoriginally designed by a former Navy Seal,Randy Hetrick, to “provide access to trainingfor anyone, anytime, anywhere, regardless oftheir fitness level or goals.” The classeducates members on how to safely andeffectively use the TRX equipment to workon mobility, strength, and balance.Participants gain confidence and progress inthe ability to do more each time! "I am always looking to expandmy fitness activity options, andJustin’s TRX class has done justthat. This class provides a full-body workout that not onlyincreases your strength but yourbalance and flexibility as well.Justin provides explicitinstructions and modificationsthroughout the class, which hasmade me feel more comfortablewith the equipment."- Vicki KirchnerT o t a l B o d y R e s i s t a n c e E x e r c i s e21 | Programming Highlights
Modern LineDancing In 2023 we offered our firstModern Line Dancing Class and itwas a huge hit with 20participants!Modern Line Dancing issynchronized, choreographeddancing in non-facing lines. Musicgenres include Country, Pop, andR&B suitable for beginners andimproving dancers.G r o u p F i t n e s s H i g h l i g h t s C o n t i n u e d - 2 0 2 322 | Programming Highlights
- Steve "The classes have beenin that early stagewhere curious peopleare trying on somethingnew and unfamiliar tothem. It is gratifying tosee those with thedeeper interest whohave taken to it and Ibelieve that they will bethe ones who reap thebenefits by acquiringbetter balance, moreself confidence,increased vitality andoverall better health. Itruly hope theparticipants see theclasses as fun, fulfillingand inspirational".Group Fitness Highlights Continued - 2023Tai ChiwithSteve23 | Programming Highlights
Aquatics Lap swimming seven daysa week. Four mornings of waterexercise classes s week. Afternoon youth swimlessons two days a week. Community family swimon Sundays from Noon to2 p.m.Specialty adult swimprograms led by TomKilroy throughout the yearAn American Red Crosslifeguard certificationclass.The pool abounds with activityat Medical Fitness. The pooloffers: This Spring grant-funded swimlessons were provided to theSaranac Lake ElementarySchool for six weeks. Ourcertified swim instructorsprovided instruction to 40beginner and intermediate-level participants fromKindergarten to fifth grade. Itwas a very positive andsuccessful program for all ofus that were involved. Ourplan is to provide these grant-funded lessons once againnext Spring.24 | Programming Highlights
BENEFITS OFEXERCISE ASWE AGESourced From The National Council on Aging25 | Exercise As We Age
Benefits of Exercise AsWe AgeSourced From The National Council on AgingYour treadmill may not be a time machine, butresearch shows that regular exercise can help slowthe body’s aging process.“Exercise is the closest thing we’ve found toa magic pill for combating the effects ofaging,” says Dr. Linda Fried, Dean ofColumbia University's Mailman School ofPublic Health, in an interview with ColumbiaMagazine.That’s because it works on every physiologicalsystem and keeps your entire body fine-tuned. Iteven stimulates your brain and helps to preventcognitive decline.”What are the benefits of exercise and howdoes it impact aging?The benefits of exercise in preventing or managingchronic conditions that can influence longevity arewell-documented. However, researchers have foundthat it goes much further than that. Here is someof what they have discovered about aging andexercise so far:Exercise bolsters immunityIn a study of adults ages 55-79 with longstandingexercise routines, researchers at the U.K.’s King’sCollege London and the University of Birminghamfound they had the immune systems of muchyounger adults. All the participants wererecreational cyclists.Experts say the best wayto slow physiologicalchanges is throughconsistent exercise. In one study, researchersfound that older adultswho were vigorouscyclists had immunesystems resemblingthose of much youngerindividuals.Brains may also benefitfrom regular exercise atan intense or moderatelevel. Research shows itmay slow brain aging byup to 10 years.26 | Exercise As We Age
Studies show that aging can diminish the body’simmune response, making older adults more vulnerableto respiratory infections and other diseases. So, forthese cyclists and others who engage in high-intensityworkouts, this is hopeful aging and exercise news.Exercise slows ‘biological clock’After examining data from more than 5,800 adultsages 20-84, a Brigham Young University exercisescience professor discovered that adults who ran aminimum of 30-40 minutes, five days a week, had analmost nine-year “biological aging advantage.” Thatadvantage is tied to something called telomeres.“Telomeres are the nucleotide endcaps of ourchromosomes,” explains a BYU news report on ProfessorLarry Tucker’s research. “They’re like our biologicalclock and they’re extremely correlated with age; eachtime a cell replicates, we lose a tiny bit of the endcaps.Therefore, the older we get, the shorter our telomeres.”The high-octane exercisers had “significantly longer”telomeres than sedentary adults, conferring that almostnine-year biologic advantage. They had a seven-yearadvantage over adults who were moderately active.“We know that regular physical activity helps to reducemortality and prolong life, and now we know part ofthat advantage may be due to the preservation oftelomeres,” says Tucker, whose research was publishedin Preventive Medicine, in the release.Exercise keeps brains young“Better mood, better energy, better memory, betterattention.” That’s what neuroscientist and authorWendy Suzuki experienced after becoming a regular atthe gym. In her TEDWomen talk, The Brain-ChangingBenefits of Exercise, Suzuki calls exercise “the mosttransformative thing you can do for your brain today."“An organ calledthe thymus,which makesimmune cellscalled T cells,starts to shrinkfrom the age of20 and makesfewer T cells. Inthis study,however, thecyclists’ thymuseswere making asmany T cells asthose of ayounger person,”a University ofBirminghammedia releasereports.27 | Exercise As We Age
But what about aging? Can exercise delay agingin the brain? Research suggests not only that itcan, but that moderate to intense exercise mayslow aging by 10 years.A study of 876 people with an average age of 71showed that over time, participants who exercisedminimally, or not at all, experienced a greatermental decline than those who engaged inmoderate or intense workouts.The American Academy of Neurology writes:“When looking at people who had no signs ofmemory and thinking problems at the start of thestudy, researchers found that those reporting lowactivity levels showed a greater decline over fiveyears compared to those with high activity levelson tests of how fast they could perform simpletasks and how many words they could rememberfrom a list. The difference was equal to that of 10years of aging.” How to enjoy (and reap) the benefits of exercisewhile agingWhile much of the research into aging andexercise focuses on adults with long-term fitnesshabits, experts say it’s never too late to reap thebenefits of physical fitness. What is the best exercise for aging? Want to learnmore about exercise for older adults? Check outThe Life-Changing Benefits of Exercise After 60 tolearn about recommended workouts and evidence-based exercise programs that are suited to allability levels. If you’re just starting a fitnessroutine, or thinking about taking your workouts ina new direction, be sure to talk with your doctorabout what’s appropriate for you.You can also find exercise tips and helpfulinformation on maximizing your physical andmental health at our Health for Older Adultsinformation hub.“Aging is a physiologicalprocess that can beinfluenced for the better(delaying it) or worse(accelerating it),” writethe authors of theresearch study Anti-Aging Through FitnessEnhancement. “The most recentscientific evidence showsthat regularly andappropriately practicedphysical exercise, inorder to improvephysical fitness, iscurrently the best way todelay or even preventthe consequences ofaging. Such exercisealways brings benefits,irrespective of the age,sex, health, or thephysical condition of theperson who undertakesit.” 28 | Exercise As We Age
2024ProgrammingJanuary 3 - 31 | Wednesdays 4-5 p.m.With Justin KellettA new year brings about new goals andnew ambitions for many. This program isfor anyone looking for a switch up oftheir normal routine whatever that maybe. Winter program build is just that. Aprogram build that includes: one dietarycounseling session and five groupsessions that will be utilized to fine-tuneand adapt your routine, and set you onthe right track to best help accomplishyour goals for the upcoming year.Winter Program Build29 | 2024 Programming
January 2 - 25 | Tuesdays/Thursdays5 - 6 p.m.With Tish BiesmeyerThis four-week program (twice a week)will begin its tour in the OlympicVillage biking through the Adirondacksand end the tour in Washington Stateat the Olympic National Park. As wecycle through the National Parks, wewill learn the terrain and how tonavigate the Park with effective cyclingtechniques. We will do pedal strokedrills strengthening our legs andfocusing our attention on our cadenceand biking style. With each ride, therewill be a ten to fifteen-minutefunctional movement and strengthsession off the bike. Each class will be60 minutes and will have a briefintroduction to each National Park wecycle through.Let's Cycle EightNational State Parks!January 2 - 30 | Tuesdays 6 - 7p.m.With Nikki WarrenA New Year reset to bring renewalinto stuck patterns. Created to helpyou ring in the new year with anew set of healthy habits. Thisseries includes weekly yoga anddiscussion sessions, as well as aworkbook filled with mindfulnesspractices, home habits, andreflection questions30 - Day Challenge30 | 2024 Programming
February 4 - 25 | Sundays9 - 10 a.m.With Nikki WarrenThis course is designed forthose who have neverdone yoga, or who havetried a class but feel likethey are missing a solidbase and want to learnmore. This month-longseries is divided into foursessions where each weekwe focus on a differentaspect of yoga. We willcover the basics ofpranayama (breath work),and coordination ofmovement with breath,and learn over 30 differentyoga postures (and theirmodifications) that areneeded to create a strongfoundation. By the timethis course finishes youwill feel confident to joinour other yoga sessions atMedical Fitness Center.Intro toYoga &Breathing31 | 2024 ProgrammingFoundation| Breath| Yoga
Create| Mind| Wellbeing32 | 2024 ProgrammingJanuary 6 - February 10 | Saturdays 10 a.m. With Marci WennCome and experience a six-weekjournaling/expressive writingworkshop where the newerfindings in neuroscience meet theancient art of creating andkeeping a journal. Did you knowour brains can and do changeand that we can use thatknowledge to create or reinforcepathways that lead to greaterresilience, vitality, peace of mind,and improved well-being? Learnhow to use your pen and journaland gentle exercise in service ofintention, attention, and actionfor your greater good. Pleaseknow you are not asked to shareyour journal writing. this classteaches a sharing process thatpreserves privacy within a like-minded group. Marci Wennteaches this exciting process andwould love to share it with you. Your Brainon Ink
Learn| Engage| MoveFit inFebruaryFebruary 6 - 29 | Tuesdays/Thursdays 5 – 6 p.m. With Erik LewishKeep your New Year’s resolution goingwith Fit in February! During "Fit inFebruary," participants engage in adynamic combination of cardiovascularexercises, strength training, andflexibility routines. The programincorporates a variety of workout styles,including high-intensity intervaltraining (HIIT), bodyweight exercises,and resistance training, to keepparticipants challenged and motivated.The program features a structuredweekly schedule meeting two times perweek, with each week becomingprogressively more challenging. By theend of "Fit in February," participantscan expect to experience improvedstrength, endurance, and flexibility.They will also gain a betterunderstanding of fitness principles,enabling them to continue their NewYear’s resolution and healthy lifestylebeyond the program.33 | 2024 Programming
March 4 - 25 | Monday’s 3 - 4 p.m.With Justin KellettMany people face mobility issues andhave trouble regarding lack of range ofmotion or joint stability. Being able tohave full control of your movement notonly ensures healthy joints but alsoallows you to effectively strengthen andstabilize. This means the intendedmuscles can be targeted with specificexercises. Mobility is the base on whicheverything else has to be built. This four-week program is intended to improveoverall mobility of the shoulder, thoracicspine, hips, and ankle all critical joints ineveryday movement.Mechanisms OfMobilityFebruary 19 - March 13 | Mondays/Wednesdays6 – 7 p.m.With Tom Kilroy The emphasis of these classes is to provide theadvanced recreational swimmer with somecoaching tips for stroke efficiency and gainexperience with a formal workout. The frontcrawl and backstroke are the focal point.Breaststroke may also be covered.Swim Coaching / Workout34 | 2024 Programming
Self| Insight | Wellness Hit the Gym, Hitthe JournalMarch 2 - April 6 | Saturdays 10 a.m. With Marci WennThis is a six-week journaling/movementclass for wellness: The focus is onexpressive writing and exercise forphysical and mental health. This classis based on the best-selling book,"Journal to the Self" and is adapted forpeople who like to journal and exerciseand for those who want to journal andexercise. We start with the basics, thenjump in practicing a series of 18different journal techniques - ways towrite that bring insight, and variety toyour writing and exercise program.Movement patterns will be gentle withattention to the many ways we can behealthy through exercise. Discussionsbring rich engagement with fellowgroup members and your seasonedguide, Marci Wenn, a Certified Journalto the Self Instructor. If you're a brandnew journal writer and gym user orhave been doing both for years there issomething for everyone here. This is afun and easy class where exploringourselves through writing and exercisekeeps us moving on.35 | 2024 Programming
March 5 – 28 | Tuesdays/Thursdays4:30 - 5:30 p.m.With Dino AngelopoulosGolf season is right around thecorner, so get your body ready. Thesport of golf requires a greatamount of mobility, strength, andbalance to allow for the precisionneeded to strike a golf ball. If youlook around the gym, one of theaspects not being addressed ismobility and balance. This programwill address both of thesecomponents, along with strengthand power, to get you prepared fora long and successful golf season. Tune Up to Tee Up36 | 2024 ProgrammingMarch 7 – 28 | Thursdays 5 - 6 p.m. With Vicki KirchnerLine dancing is a group dance donein unison that involves repeatedmoves that follow a pattern. Thismodern version of line dancing iseasy to learn and will include R&B,Pop, and Country music. Thisprogram is designed to learn thedance from the start of class to thefinish; participants will have theopportunity to learn a different linedance each week and finish theseries with a strong set of modernline dancing skills. Plus it is aGREAT workout and a lot of fun.Modern Line Dancing
PickleBall Prep37 | 2024 ProgrammingMay 7 – 30 | Tuesdays/Thursdays 5 - 6 p.m. With Erik LewishGet ready to dominate the pickleball court thisspring and summer with this four-weekpickleball strength and conditioning program!This comprehensive training regimen isspecifically designed to fine-tune your agility,maximize your arm strength, reduce yourchance of injury, and enhance your rotationalpower, giving you the edge in every game. Over the course of four weeks, you will work onexercises that target key areas crucial to yourPickleball performance. Our program combinesdynamic agility drills, specialized arm exercises,and rotational power training to optimize yourphysical capabilities on the court.Lifeguard CourseMay 25, 26, and June 1 | Fridays / Saturdays (8-hour days)With Jim GrantThe American Red Cross WaterfrontLifeguarding class is designed to teachcandidates not only the basics of water safetybut also the proper protocols when dealingwith emergencies around water. The Red Crossblends both traditional lecture styles alongwith crucial hands-on training to teach effectivetechniques to deliver prompt care to those inneed. The course is held over three days, andupon completion, certification is valid for twoyears.
Safe Steps:InjuryPreventionEssentials forLow Spine,Hip and KneeHealth May 6 - 29 | Mondays / Wednesdays| 10 - 11 a.m.With Tish BeisemeyerIntroducing our comprehensive lowspine, hip, and knee health andinjury prevention program. Thisprogram is specifically designed toaddress and mitigate the risk ofcommon lower limb injuries, pain,and discomfort as we age or fromdoing all the activities and sports welove! This program will give you thetools and strength to continue to dothe things you love outside of thegym with less risk of pain and injury. 38 | 2024 ProgrammingP r e v e n t i o n | W e l l n e s s | S t r e n g t h
June 7 - July 26 | Fridays | 8 a.m. With Kendra Palmieri “Hiking has always been aspecial activity for me. There’ssomething about being outside,breathing in the fresh air, takingin the scenery, and knowing thatyou traveled that distance onyour own, relying on nothing butyour own physical strengths. It’ssomething that I hope anyone,and everyone, can enjoy,especially since we live in themost beautiful hiking area inNew York. Whether you are newto hiking, a trail regular, gettingback into it after some time off,or you want to get stronger sothat you can tackle morechallenging hikes this eight-weekgroup program will get youthere! The program will combineexercises that target strengthand balance so that you havethe strength and the skillsneeded to hike with confidence!Elevate your strengths to hikethat elevation!”SummitShape-upS t r e n g t h | M o u n t a i n s | F i t n e s s39 | 2024 Programming
Keep up with your kids,grandchildren, or any youngermembers of your family.Self-rescue in the unfortunateevent that you do fall.Conquer any flight of stairs oruneven surfaces.Get in and out of your vehicle,bed, or chairs with ease.Increase your energy levels foryour everyday life.May 21 - June 27 | Tuesdays /Thursdays | 1 p.m. With Mike LeggettAn exercise program designed forpeople of all fitness levels thatfocuses on fall prevention. This six-week program will meet twice a weekand focus on building fundamentalstrength, balance, and flexibility tobuild confidence and reduce your riskof falling. We will also focus onbuilding the flexibility, endurance,and strength needed to walk strongerand safer. This program will help you:NOT TODAY,GRAVITY!40 | 2024 ProgrammingC o n f i d e n c e | B a l a n c e | S t r e n g t h “Don’t letgravity getyou down,arm yourselfwith thestrength youneed to liveyour bestlife.”
Matter of BalanceAugust 5 – September 23 |Mondays 11 a.m. With Justin KellettAs adults age the fear offalling becomes more andmore prevalent. This eight-week program is designed toreduce fears, effectivelymanage concerns aboutfalling, and increase olderadults’ activity levels.Members will learn theimportance of variousstrength agility and balanceexercises and the role eachplays in preventing falls. August 12 – October 7 | Mondays 5 - 6 p.m. With Erik LewishThis program offers a comprehensive andsupportive environment for runners of alllevels who want to challenge themselves,improve their endurance, and achievetheir 10K race goals. The training groupmeets once a week for a dynamic groupsession. These sessions are designed toenhance running performance through aholistic approach. In addition to groupruns, these sessions focus on runningtechniques, pacing strategies, mentaltoughness, and recovery. Coach Erik willprovide individualized feedback and drillsto help you optimize your runningefficiency, reduce the risk of injury, andincrease your overall speed and agility.In addition to the weekly group sessions,you'll have two prescribed runs tocomplete on your own, allowing forflexibility in scheduling. 10K Training Group41 | 2024 Programming
October 17 – November 26 |Tuesdays/Thursdays 5 - 6 p.m.With Erik Lewish Get ready to conquer the slopes with thisintensive six-week alpine skiing strength andconditioning program! This specializedtraining regimen is designed to enhance yourlower body strength, stability, power, corestrength, and cardio endurance, providing youwith the physical foundation needed to excelin alpine skiing. Meeting twice a week, ourprogram offers a comprehensive andstructured approach to elevate your skiingperformance. Each session is carefully craftedto target key areas specific to alpine skiing,ensuring that you build the necessary strengthand endurance to tackle the demands of thesport.Alpine Ski Strength &ConditioningOctober 21 – November 13 |Mondays/Wednesdays 6 – 7 p.m.With Tom KilroyImprove the efficiency of the recreationalswimmer. The focus is on the front crawl. Imageryand drills constitute the basis of skill development.These classes have a sequence to them.The sequence of skills: Kicking, Breathing,Rotation, Stroke Mechanics, TimingImproving Swimming ThroughImagery and Drills42 | 2024 Programming
Flexibility Fundamentals(Bend, Don’t Break)November 5 – 19 | Tuesdays 11 a.m. With Justin KellettFlexibility is the amount of stretch that each given muscle allows. Manyface challenges regarding flexibility in certain muscle groups or the wholebody that over time affect the way we function. This three-week workshopis focused on highlighting different methods and stretching techniqueswith an overall focus on improving and maintaining flexibility.43 | 2024 Programming
November 25 – December 18 | Mondays/Wednesdays 5 - 6 p.m.With Erik LewishThe average American gains 1.3 pounds of fat betweenThanksgiving and Christmas - that’s an excess of 4,550 calories! Fit through the Holidays is a program designed to help you stayfit and healthy during the holidays, a time when food isplentiful and highly caloric. Each week you’ll be working onmuscular strength, cardiovascular endurance, metabolicconditioning, core strength and stability, and joint mobility. Thegroup setting will help you stay accountable and push yourselfwhile learning new exercises under careful guidance.Fit Through the Holidays44 | 2024 ProgrammingTo Learn More About Programming
Sourced From American Coun cil on Exer cise (ACE)10 BENEFITSOF GROUPEXERCISE45 | Benefits of Group Exercise
Group fitness workouts have the power to not only helpindividuals achieve well-known benefits likemaintaining healthy body weight or increasing leanmuscle mass, but they also can be a powerful stimulusfor enhancing emotional wellness. After all, exerciseserves to elevate levels of neurotransmitters likedopamine and cannabinoids, which help to increasefeelings of pleasure while also reducing sensations ofphysical discomfort. And exercising in a group settingoffers that increasingly important social aspect thathelps to foster community and connection. Whether it’sthe words of encouragement from an instructor orsimply being caught up in the music and energy ofother participants, here are 10 ways that group fitnesscan contribute to emotional wellness. 1. Music can have an immediate positiveimpact on emotions and feelings.Lauren George, a Mississippi-based ACE CertifiedPersonal Trainer and co-creator of the Barre Abovegroup fitness program, knows that music can be thekey to creating a positive emotional experience. “Musicis extremely powerful when it comes to evokingemotion! It can transport us back in time, remind us ofa loved one, lift our mood, increase our determination,and help us establish connections through sharedexperiences. It’s my experience that my participantsmay not remember what exercises we did, but they willremember a great playlist,” she says.10 Benefits of GroupExercise“theenergyfrom agroup ofpeopleallworkingtowardsthesamegoal [ina class]can becontagious.”Sourced From American Council on Exercise (ACE)46 | Benefits of Group Exercise
Lifestyle142. Challenging exercise can help producehormones and neurotransmitters that areessential for optimal emotional health.Dr. Steve Durant, a Boston-based sportspsychologist, and exercise enthusiast whoattends weekly workouts with former rugbyteammates, believes that group fitness plays animportant role in changing body chemistry. “OnSaturdays, I look forward to a boot campworkout that I do with many other older rugbyplayers. We may look and move like the WalkingDead but it’s a huge oxytocin boost anddopamine rush that also elevates testosterone,”says Durant, “all which help us to feel like we’reour younger selves as we’re working our [tails]off.”3. A group fitness class becomes animportant social group.Megan Rodham, a pediatric nurse located inNorthern Virginia, didn’t realize how much sheappreciated the emotional component of groupworkouts until she stopped going to them. “I’ddone group workouts for years until my husbandgot sick—that’s when I stopped going,” sheexplains. “I miss the camaraderie, the stretching,and the team effort. I now realize what animportant part of my life it was. It was morethan exercise; it was a team. It was family.”“I did group workouts for years until my husband got sick—that’s when I stopped going,” she explains. “I miss thecamaraderie, the stretching, and the team effort. I nowrealize what an important part of my life it was. It was morethan exercise; it was a team. It was family.”47 | Benefits of Group Exercise
4. The group experience is beneficial for studentsand instructors.Purnima Aiyar, a group fitness instructor in Bangalore,India, has experienced benefits as both a participant andan instructor. “As someone who has been on both sides, asan instructor and participant, some of the emotionalbenefits I’ve experienced include feeling seen, valued, andless alone on one’s fitness journey.” Plus, she says, “theenergy from a group of people all working towards thesame goal [in a class] can be contagious.”5. Challenging workouts build self-confidence.A challenging group workout isn’t just good for your body,but it can also give you the confidence to overcome otherchallenging aspects of life. “There is an important mentalstrength component to exercise,” explains Kelly Moore, anACE Certified Group Fitness Instructor and CEO of Fit TechUniversity. “Once participants experience themselvesbecoming stronger and more capable of completing toughworkouts, it gives them the ability to apply that experienceto other life events.”6. Exercise provides a break from screen time.Cori Parks, an ACE Certified Group Fitness Instructor andPersonal Trainer who lives in Vienna, Va., feels that groupfitness offers a literal and emotional break from ourscreens and devices. “A group workout is a much-neededbreak from tech and screen time; many participants havementioned that they love disconnecting from tech whileconnecting with others in real life.”“As someone who has been on both sides, as an instructor andparticipant, some of the emotional benefits I’ve experiencedinclude feeling seen, valued, and less alone on one’s fitnessjourney.” 48 | Benefits of Group Exercise
14“I’ve witnessed participants walking into class not feeling theirbest emotionally, [but] once the workout is complete, they’resmiling and chatting with friends, and it is easy to see they havecompletely changed their mindset. Even though participants maynot know each other before coming into the studio, during classthere is a feeling that we are all in this together and they lifteach other up so everyone has a successful workout.”7. Exercise can make other aspects of life easier.Life can be hectic and trying to find good serviceproviders such as contractors, babysitters or mechanicscan only add to overall stress. David Mesirow is an ACECertified Group Fitness Instructor based in Palm Springsand has been teaching group workouts for more than 40years. He has observed that once group fitnessparticipants become friends, they share recommendationsfor professional service providers, which is a great stressreliever. “I’ve seen group participants sharerecommendations for professionals like hairdressers, realestate agents, or babysitters; finding the right serviceprovider who does great work can help make life a littleeasier,” he said. In addition, he believes that groupworkouts are especially important for the emotionalwellness of his older participants. “For many older adults,their daily trip to the gym to take a class is the only timethey get out of their house to interact and converse withtheir peers.”8. Group fitness builds a strong community.Amy Connell, a Houston, Texas-based ACE CertifiedGroup Fitness Instructor, thrives off of the communityelement of group fitness, “The community aspect of groupfitness is an enormous benefit that can be hard toquantify,” says Connell, who is the author of Your WorthyBody: Find Freedom in Health by Breaking All of theRules. 49 | Benefits of Group Exercise
9. The group fitness experience can be life-changing.Tasha LaShay Moody is an ACE Certified GroupFitness Instructor who lives in Alabama and believesthat group exercise has changed her life in multipleways. “As a mom who works full time, I had no ‘metime.’ I became depressed, gained weight, and justdidn't care about much,” she explains. “Everythingsuffered, including my loved ones because I was justvery depressed. When I found a group fitness classthat I enjoyed, my whole life changed. I was happierand more energetic in everyday life. I looked forwardto going to class and was excited again! My classended when my instructor had to stop teachingbecause of personal reasons, and it was like a rug hadbeen ripped from beneath me. In talking to my friends(friends that I made in that class and now talk toevery day), I learned they also needed the class forthe very same reasons. I made the decision to becomea group fitness instructor because of this. I neverwould've gotten the push I needed without it. Itliterally changed my life and I've never felt moreexcited or blessed.”10. Group exercise participants becomeextended members of your family.“When I was diagnosed with breast cancer, my groupfitness participants came together to support me,”says Lori Ann Vance, an ACE Certified Group FitnessInstructor from Vancouver, Wash. “The day after I met with my surgeon, I walked into class, andeveryone was wearing pink shirts! Not only that, but they also lovedand supported me through the entire journey. Whether you are theinstructor or a participant, seeing the same people in class weekafter week creates a real sense of community.”50 | Benefits of Group Exercise
Our ServicesFitness CoachingWork one-on-one with a highlyeducated and certified exercisespecialist to reach your goals.Body Composition TestingWork one-on-one with a highlydegreed and certified exercisespecialist to reach your goals.Dietary CounselingThe guidance you need to helpimprove your overall health. Lactate Threshold TestingGain the benefits of havingmore accurate and precisemeasurements.Lipid ScreeningTo help guide you inpreventative measures forbetter health and wellbeing.Kinotek Mobility AssessmentTo help guide you inpreventative measures forbetter health and wellbeing.51 | Our Services
Certified Yoga Therapy Private specialized yogasessions to promote healthand well-being that includepersonalized assessment, goalsetting, and lifestylemanagement.Yoga 4 CancerPrivate Y4C sessions withCertified Yoga For CancerInstructor, Marci Wenn. Prenatal YogaPrivate Prenatal Yogasessions with CertifiedInstructors, Nikki Warren &Marci Wenn.ToLearnMoreWellness PackageTo help guide you inpreventative measures forbetter health and well-being.52 | Our Services
The Adirondack Health Medical Fitness Center's mission is to create lastinglifestyle change and a healthier community by means of exercise, and otherwellness measures. But these services aren’t affordable for all. Our focus is affordability for all,medical integration, and providing expert education and assistance in‘exercise as medicine’ to promote prevention and recovery from illness orinjury. The scholarship fund was established to allow for equal opportunity for all inthe surrounding communities to access The Medical Fitness Center, Fit forLife, and the Bariatrics Fitness program. We run various fundraisers throughout the year to support this scholarshipfund. You can help too!Scholarship Fund53 | DonateHelp Support Community-WideWellness Donate Today
MEMBERSHIPBec ominga m emberis joining alif elongcom munityof supportandwel lness | We areher e foryou !Membership OptionsSingle | Couple | Family Membership IncludesPool | Group Fitness | Gym |Discounted Pricing on Coachingand ProgrammingGuest OptionsDay Pass | 30-Day |90-Day | Group FitnessDrop InGuest Access AddOn OptionsGroup Fitness |Member Portal AccessLearn MoreHours:Saturday & Sunday 8 a.m. - 4 p.m. Monday - Friday 6 a.m. - 7 p.m. Holiday Hours:New Year's Day: 8 a.m. – NoonMemorial Day: 8 a.m. – NoonJuly Fourth: 8 a.m. – NoonLabor Day: 8 a.m. – NoonThanksgiving: 8 a.m. - NoonChristmas Eve: ClosedChristmas Day: Closed