Before beginning any exercise program consult your physician and then ease into your routine slowly. The essential components to any exercise program include; five to ten minute warm up, stretching of all the major muscle groups then progressing through your routine; and ending with stretching.

Tips to get you started:
1. Make small lifestyle changes such as parking farther away and taking the stairs.
2. Add one to two minutes more of activity each week to build up endurance.
3. Minimal equipment is needed; comfortable clothing, a good pair of shoes and a desire to be more active.
4. Variety is essential to any fitness program to ensure continued success.
5. Find an exercise buddy to encourage you and help keep you on track.
6. Keep an exercise and nutrition log.
7. Be flexible.
8. Make an appointment with yourself for physical activity. 9. If you get off track start fresh the next day, avoid negative self talk.
10. Remember 80 percent of physical activity is mental the other 20 percent is physical.

The quarterly winner of the birthday postcards is Bonnie S. from Brunswick. She won a $100 Visa gift card!


Did You Know?

  • Approximately 13 million Americans suffer from incontinence? 200 million worldwide are affected.
  • 85 percent are women.
  • 80 percent can be improved or cured.
  • One third of men and women erroneously believe that incontinence is a normal part of ageing.
  • It is under reported, under diagnosed and under treated.
  • Medications and surgery are not your only option. Pelvic physical therapy is another viable option.
  • Southwest General offers a pelvic physical therapy program to help end your suffering.

    • To learn more or to schedule an appointment call 440-816-8010.



Exercise Tip:

Can’t make it to the gym? Make your own mini circuit. March in place for one minute, then do 30 seconds of push-ups, sit-ups and squats with no rest in between. Rest for one minute. Do this circuit three to four times.

Nutrition Tip:

Focus your meal around the vegetables instead of the meat or starch. Tell yourself that you are having asparagus with a side of fish.

“Ouch My Aching Feet”
Instructed by Amy Winkleman, MD
Strongsville Library
18700 Westwood Dr., Strongsville
Wed., Feb. 15, 7-8 p.m.

"Menopause & Osteoporosis
Discussion with Ob/GYN, William Hahn, Jr., MD
Strongsville Library
18700 Westwood
Thurs., March 22, 2012
Free Osteoporosis screening, from 6-7 p.m.
Dr.Hahn’s presentation,
from 7-8 p.m.

“Can You Control the Ups and Downs of Menopause?”
A six-part discussion group series presented by Val Tate, CNP
Sessions include three Tuesdays in March and three Tuesdays in April
Middleburg Hts., Library
15600 Bagley Rd., Middleburg Hts
Find more details here

To sign up for all or any of these free talks, contact Nanette Hodermarsky at
440-816-4186 or nhodermarsky@
swgeneral.com

• “Zumba for Go Red” Fundraiser
Saturday, Feb. 11, 9:30-11:30 a.m.
LifeWorks of Southwest General
$10 donation required
To register call Karen at 440-816-4210 or visit the LifeWorks Service Desk at 7390 Old Oak Blvd., Middleburg Hts. E-mail for more details: kraisch-siegel@swgeneral.com

• Fight Like a Girl - Wine Tasting Event
March 1, 2012, 6-9 p.m.
Buehler’s Fresh Foods, in Brunswick.
Bring your friends, and come to this fun event that benefits Fitness is Power … Fight Like a Girl! exercise program for breast cancer patients. Sample wonderful wine and handcrafted beer paired with great food. Chinese raffle.
$30 per person, reservations required. Space is limited.
To sign up contact Nanette Hodermarsky at 440-816-4186 or at nhodermarsky@swgeneral.com.
                       
• Fancy Nancy Tea Party
Saturday, March 31, 2012, 11:30 a.m. - 1:30 p.m.
Clementine’s in Olmsted Falls for the fun and popular Fancy Nancy Tea Party. Lunch, tea, Fancy Nancy children’s activities and story time. For children, aged 4 to 8 years, accompanied by an adult. $15 per person, reservations required. Space is limited.
To sign up contact Nanette Hodermarsky at 440-816-4186 or at
nhodermarsky@swgeneral.com

• Celebrate "Go Red" with Southwest General
In honor of American Heart Association, and February being Heart Health Awareness Month, come celebrate with Southwest General. See our events schedule.

• Women’s Health Fair
Save the Date! Monday, May 14, 2012. Held at LifeWorks.

• Third Annual Woman’s Golf Outing
Save the Date! Saturday, Sept. 8, 2012.

• Seasons of a Woman’s Life
Save the Date! Thursday, Oct. 18, 2012.
Keynote speaker: Emmy Award Winner and Breast Cancer advocate, Marcia Wallace!

For more information on Save the Date events contact Nanette Hodermarsky at
440-816-4186 or at nhodermarsky@swgeneral.com

For all of the free health screening offerings listed below, please check the dates, times and locations on our events page.

• “Pelvic Floor Therapy”
The National Institutes of Health estimates that nearly one-third of women in the U.S. are affected by a pelvic floor disorder, such as urinary incontinence. Physical Medicine and Rehabilitation offers  comprehensive pelvic physical therapy. Come to an informative talk given by one of Southwest General’s experienced and specially trained therapists.

• “Screenings as You Age”
Presented by Shannon Finkovich, RN, BSN
Shannon discusses important screenings you need as you age and what you can do to lower your risks for heart disease. Held at various locations and times in February.

• Total Cholesterol Screening
Screening will provide you with two numbers; total cholesterol and glucose. No fasting required. $10 cash or check.  Call 440-816-4037 for an appointment.

• Preventing Back Pain
Back pain can be prevented! Come listen to Ray Shijo, PT and  Southwest General’s Orthopedic Joint Center Program manager as he discusses healthy lifestyle choices, easy exercise ideas and ways to prevent injury.

• “Free Women’s Health Assessment”
Schedule your 15-minute appointment with Shannon Finkovich, nurse navigator.  During your assessment you’ll learn about your current health and how to improve or maintain it.   Your assessment also will review:

  • Breast cancer risks
  • Hip fracture risks
  • Visual fitness assessment
  • Blood pressure

Contact Shannon to schedule your free appointment  440-816-5395 or sfinkovich@swgeneral.com

Should you have any questions or need more information on the above events, please contact Shannon Finkovich, RN, BSN, at 440-816-5395 or sfinkovich@swgeneral.com.