This year we have asked employees of Total Health Systems to voluntarily publish their fitness goals for our patients, followers, and the public to view. On regular intervals, we will update each employee’s goals. This is a great way to hold yourself accountable for what you would like to achieve in this coming year. Please spend some time reading over these goals. Please make comments or post your own goals that we may track and update over the course of the year. As these employees reach these goals, we will highlight ways in which they reached their goals, including programs, nutrition plans, services, etc. Good luck with your fitness goals in the new year and please help hold our employees accountable throughout the process! Thank you – Dr. Lundgaard
Laurie Nuyens, ATC NASM: Fitness Program Director:
New PR at half marathon distance, under 1:50:30
Complete at least one bike tour of approximately 60 miles
Complete 1 sprint triathlon
Add more flexibility to my weekly fitness routine by participating in a Yoga class, or complete flexibility workout with TRX once a week
Try Pilates
Get adjusted on a more regular basis
Continue with taking my supplements daily
Do resistance training 2x week
Piotr Kasprzyk, PT, Director of Physical Therapy Services:
Be faster than last year in New Baltimore Triathlon (Under 1:12:00)
Participate in my first 5K run
If I decide to run half marathon to do it under 1:55:00
If I decide to do Olympic triathlon to be under 2:40:00
To be able to do 20 pull ups
To touch ground with palms of my hands standing with straight legs.
Diane Delf, RN, Director of Wellness Services:
Drink 8-10 glasses water per day
Track food intake and exercise daily
Take Ultra Meal shake & Supplements daily
Three meals and 2-3 healthy snacks daily
Pray/Meditate daily
7-8 hours sleep daily
Diaphragmatic Breathing 5-6x daily
Spend prime time with loved ones daily
Bike/Run/walk 1x week
Swim 2x week
Resistance training 2x week
Physical Therapy Exercises 3x week
Try Pilates this year
Belly Dance class this year
Complete one bike tour this year
Complete two competitive sport events this year
Chiropractic adjustment regularly
Get massage on more regular basis
Smile, dance, stretch, play, laugh every day!
Marisa Hubinger, LMT, Staff Massage Therapist:
Lose 7% bodyfat ( Goal 23%)
Run 3 half marathons
Run a half marathon in under 2 hours
Aaron Lundgaard, DC, CSCS, Director of Clinical Services:
Get to and Maintain under 15% bodyfat (Currently 18%)
Maintain current lean body mass (currently 196 lbs)
Run a 5K in 25 minutes or under
Get my 3 lift total to 1400lbs ( 1 rep maximum of bench press, deadlift, and squat added together)
Foam roll 3 times per week
Static stretching 7 days per week
Get adjusted 2-4 times per month
Get massage 1-2 times per month
Get to 20 pull ups before Piotr…(currently can do 12)
Rose Minkiewicz, DC, Staff Chiropractic Physician:
Complete the BIA and both Resting and Exercise Metabolic tests before the end of January
Complete 21 day SP Purification Program beginning Feb. 1st.
Run the 5k in the MC Festival of Races on April 28th and improve on my time from last year of 31 minutes.
Do flexibility, resistance, and cardio training each 2x/wk.
Continue taking my nutritional supplements regularly.
Repeat BIA with Diane in July.
Gain 6 pounds and maintain it throughout the year.
