2024 Wellness Guidebook

2024 WELLNESS SEASON

Welcome to the 2024 Season at Cullasaja Club! We hope you had a nice winter, and we look forward to welcoming you back to the mountains. On your return, we hope you will stop by the Activity Center and say hello. We want to introduce you to a few new fitness instructors, show you the planned 2024 fitness class schedule, and discuss some of the new ideas we have to help you start, or continue your wellness journey. We have some new classes and other exciting updates to show you! These include a new state-of-the-art Pilates Reformer, which offers a multitude of exercise benefits such as improved coordination, balance, and posture. The reformer is located in the previous Tennis Pro Shop and is available for use with an instructor. Also, we have added a cold plunge tub in the pool area for you to try. Cold water therapy is growing in popularity as a means to soothe inflammation in joints and muscles, boost energy levels, and increase metabolism. In addition, the Hyperice Vyper Roller and Hyperice Massage Gun are placed at the front entrance to the Activity Center, these are available for personal use by sign-out sheet and are to be used in the Activity Center only. Lastly, we have added an extra massage treatment room at the 1785 house. We are excited to showcase what is possible should you decide to make 1785 a space for massage and wellness in the future; and we know the quiet nature of the new massage space will be a welcomed addition to our regular massage rooms in the Activity Center. After a remarkably picturesque winter, with occasional white landscapes and chilly temperatures, we are excited that you will be returning to your mountain oasis in the near future. We are busy getting ready for your arrival and ensuring that everything is set for the upcoming season. We eagerly await your return to this special mountain community that holds a special place in your heart. If I can be of assistance prior to or after your arrival, please reach out to me at wellness@cullasaja-club.com or 828-482-0614. Safe travels!!! Sincerely,

Elizabeth Holt, CPT, LMT, TPI2 Director of Wellness Trainer & Massage Therapist w ellness@cullasaja-club.com Cell Phone (561) 762-0910

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MEET OUR STAFF

Elizabeth Holt

I am currently certified through The National Academy of Sports Medicine, and have completed specialty certifications including NASM Corrective Exercise Specialist, NASM Senior Fitness Specialist, American Red Cross Swim Certification, Mad Dog Spin, Titleist Performance Institute Golf Fitness, TPI 1 & TPI 2, Kinesiology Taping, Yin Yoga and Balance Body Pilates Reformer certification. Functional training is my passion. It’s great to balance while exercising to engage the body proprioceptively. I have my MyoZen & Thai Yoga Massage certifications along with massage licenses in North Carolina and Florida. My specialty in this discipline is a slow soothing Swedish, MyoZen, or a Medium to Deep Sports Massage with or without an added Sport Specific Stretch. I am happy to be a part of the Cullasaja Club family!

Elizabeth Holt Director of Wellness

Trainer & Massage Therapist w ellness@cullasaja-club.com Cell Phone (561) 762-0910

Manuela Luebeck

I joined Cullasaja Club in 2009 as a Board Certified and NC Licensed Massage Therapist. My services include Swedish/Relaxation Massage, Deep Tissue, Ashiatsu, Thai Yoga, Pregnancy Massage, Cupping, and Hot Stones. I recently added Reflexology and Kinesiology Taping to my toolbox, as well as NASM’s Golf Fitness Specialist. Additionally, I am a Yoga Alliance registered Yoga Instructor and offer Personal Training and Group Fitness Classes. During my tenure at Cullasaja Club, I earned my Bachelor’s and Master’s Degree in Health Education. When I’m not at Cullasaja, I love to travel and explore the outdoors. I periodically teach at Western Carolina University and Southwestern Community College. I was born and raised in Germany, but have been calling Western NC my home for more than 20 years. I live with my husband and two cats in Cullowhee.

Manuela Luebeck Trainer & Massage Therapist manuelaluebeck@yahoo.com Cell Phone (828) 331-8444

As a student of the universe always willing to learn, Erica invites you to the mat to discover the lessons of life and how the practice of conscious breathing, yoga and meditation can bring about a whole new sense of being! Erica has a Bachelor of Science in Education, a certification in stress reduction, breathing and meditation, and is an editor and researcher in the area of health and wellness. Erica completed her 200 hour Ashtanga training at Surya Yoga Hawaii in 2010 and has been sharing the importance of breath, movement and meditation with her students ever since. Erica Burt

Erica Burt Group Class Instructor Cell Phone (808) 780-9599

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Brian Grace

Brian Grace is a beach volleyball player, personal trainer and massage therapist from Florida. Originally from St. Pete, Brian’s fitness journey and enthusiasm for wellness has continued to grow. He enjoys helping people reach their goals and is passionate to help people improve their health, whether reducing pain, weight loss or muscle gain. Brian also is a licensed massage therapist, a CES (Corrective Exercise Specialist) certified by NASM (National Academy of Sports Medicine, ACE CPT and has Stretch Therapy and extensive Medical Massage background.

Brian Grace Trainer & Massage Therapist Cell Phone (727) 403-6151

Robert Malone

Robert John Malone is the Founder of Sacred Sound Services, his journey into yoga and the healing arts began in his 20’s after a life-altering experience with western medicine. Through this, he began studying the philosophies, principles, and practices of the East such as Yoga, Ayurveda, Reiki, Qi-Gong & Meditation. Learning about the neurological benefits of music and movement, Robert immersed himself in these healing fields and became certified in many. Over the last Decade he has worked with a wide range of individuals across the country to help them relieve stress from our modern lifestyles using the principles Yoga and Sound Therapy. Robert is a Certified Yoga Instructor, Certified 2nd Degree Reiki Practitioner, Training Transformational Breathwork Practitioner and Certified Audio Engineer, SAE - NL.

Robert Malone Yoga Instructor Cell Phone (828) 808-4164

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Dive into unparalleled benefits: Accelerate muscle recovery Immerse yourself in the next level of recovery with our brand-new cold plunge pool. Designed for peak performance and ultimate rejuvenation, cold plunges have become increasingly popular, and for a good reason. Check out the health benefits of this dynamic therapy. Reduce inflammation and soreness Boost circulation for faster healing Enhance overall well-being, energy and vitality

The Pilates Reformer is a traditional piece of Pilates equipment which looks like a bed with springs, a sliding carriage, ropes, and pulleys. Reformer Pilates is similar yet very different to Mat Pilates. It is done using the Pilates Reformer machine and is generally more intense and a more dynamic, targeted workout. booking, simply contact the Wellness Department to schedule a workout! Private Sessions are available for

The benefits of torso rotational exercises include increased mobility, toned abdominal muscles and strengthened obliques. This machine is a new addition to the gym.

How does vibration technology benefit muscle warm-up recovery & flexibility? Percussion Therapy can significantly enhance muscle recovery and flexibility. The high-intensity vibrations stimulate blood flow, loosen muscle knots, and break down lactic acid build-up. This not only speeds up the recovery process but also improves flexibility and range of motion, making it a game-changer in physical therapy and sports recovery.

The vibration gun and roller will be available for checkout in the Wellness Center.

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PERSONAL TRAINING Working out with a personal trainer offers numerous benefits. Members who train with a personal trainer experience notable improvements in lean body mass and overall fitness. Additionally, they enjoy increased energy levels, better health, enhanced self-confidence in exercising, and improved life satisfaction. The primary advantages of hiring a personal trainer lie in the areas of accountability and motivation. Ultimately, the main objective is to effectively achieve a healthier life and live the life one deserves.

STRETCHING Stretching is important because it keeps the muscles flexible, strong and healthy, allowing us to maintain a range of motion in our joints. Without stretching, the muscles can shorten and become tight, resulting in weakness and limited extension during physical activity. Stretching offers several benefits, including improved performance in physical activities, decreased risk of injuries, enhanced joint mobility, increased muscle blood flow, and improved ability to perform daily activities. Doctors suggest that each one of us should stretch one day a week for every decade of life. To ensure safe stretching, it is important to remember not to consider it a warm-up, strive for symmetry, focus on major muscle groups, avoid bouncing, hold stretches for 30 to 60 seconds, avoid aiming for pain, make stretches sports-specific and maintain a consistent stretching routine. Additionally, individuals with chronic conditions or injuries may need to adjust their stretching techniques accordingly.

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PRICING

*Manu, Elizabeth or Brian can be contacted for Personal Training and/or Stretching

Personal Training/Therapeutic Stretching/ Individual Yoga *55 minutes $80 *40 minutes $65 *25 minutes $50 Duet + $25 (Personal Training)

Pilates Reformer *55 minutes $85 Percussion Therapy (Vibration on a Stretch Table)

*55 minutes $80 *25 minutes $50 Specialty Class

(5 or more people) *60 minutes $150 Private Hikes Pricing will be case by case based on hike duration, amount of travel, number of participants, etc.

*24 HOUR CANCELLATION POLICY*

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MASSAGE

Swedish Massage - uses light to medium pressure to relax the body and mind. Long, gliding strokes are used in the direction of the blood returning to the heart. This relaxation massage helps relax muscles and increase circulation. (All our therapists) Custom Medium to Deep Tissue Massage - uses medium or firm pressure to relieve muscle tension in the deeper layers of connective tissue. Forearms, elbows, and thumbs are used to apply deeper pressure in areas of focus. (All our therapists) Ashiatsu Barefoot Massage - uses light to deep pressure. Ashiatsu stems from the Japanese meaning “foot pressure”. Feet are used to massage the neck, back, arms and legs with the client lying face down & the massage therapist either seated or standing holding onto mounted bars. (Manu, Eric) Reflexology Massage (Hand and/or Foot) - Reflexology aims to improve circulation, promote relaxation, and restore balance to the body by applying pressure to specific points on the feet and hands that correspond to different organs and systems to stimulate the body’s natural healing processes. It is a non-invasive and natural therapy that can be used to alleviate stress, reduce pain, & enhance overall well-being. (Manu) Sports Massage - combines various massages into a single session to relieve pain, ease tension, and promote healing. We will use techniques like Effleurage, Petrissage, Friction, and Vibration to relieve pain and to improve an injury. (Elizabeth, Eric, Brian) Trigger Point Massage - will help work out knots and reduce the pain associated with them. Your therapist will be releasing and softening muscle knots with various levels of pressure and then stretching the affected area. (Eric, Brian) Thai Yoga Massage - combines stretching techniques and massage strokes with the client fully relaxed. The client wears loosely fitted clothes on a massage table or Thai Yoga Mat. Thai Yoga massage sometimes includes client-assisted stretches. (Manu, Eric) Pregnancy Massage - is performed sideling when the client is past the first trimester. Pillows and bolsters are used to keep the client comfortable. Pressure is applied to the level of the client’s comfort. (Manu, Eric) Hot Stone Massage - incorporates warm stones into a Swedish or Medium to Deep Tissue Massage. Stones are placed on the back, palms, and under the neck with the localized heat and weight of stones aiding in muscle relaxation. Warm stones can be utilized to apply deeper pressure in areas of focus. (Manu, Elizabeth, Eric) Body Scrub - exfoliates and softens your skin. We focus on the back, hands, and feet. A body scrub to these areas can be applied to any massage treatment. (Manu, Elizabeth) MyoZen Massage - MyoZen massage therapy is based on aspects of medical massage incorporating components of neuromuscular, myofascial, and trigger point therapy. (Elizabeth) If you have any questions or you would like to schedule a massage treatment, please contact the specific therapist or Cullasaja Wellness at 828-482-0614 or wellness@cullasaja-club.com.

MANU: 828-331-8444 ELIZABETH: 561-762-0910 ERIC: 415-300-5258 BRIAN : 727-403-6151

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PRICING

Custom Swedish Massage: This relaxation massage targets muscles with a combination of friction, gliding strokes and kneading. *90 minutes $150 *60 minutes $100 Custom Medium to Deep Tissue/Ashiatsu/Sports/Thai Yoga/Trigger Point Neuromuscular/MyoZen Massages: *90 minutes $165 *60 minutes $110 Reflexology Foot Massage: *60 minutes (Hands & Feet) $110 *30 minutes (Feet Only) $70 ADD ONS: $15 (Hot Stones) $10 per area (Kinesiology Taping) EmerginC Organics Luxurious Add-ons Full Body Scrub $85 3 Steps: 1. Organic Almond-Orange Fruit + Nut Scrub or Ginger-Lime Scrub 2. Organic Firming Serum 3. Organic Grape Stemcell White Tea Seaweed Body Butter Hands and Feet Scrub $25 2 Steps: EmerginC Organic Ginger-Lime Scrub finished with Organic Grape Stemcell White Tea Seaweed Body Butter. *Products are on sale in the Activity Center*

*24 HOUR CANCELLATION POLICY*

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JOIN US FOR

MONDAYS, WEDNESDAYS & FRIDAYS

M a n u

w i t h

Dive into 45 minutes of invigorating water aerobics that combines the resistance of weights and the buoyancy of noodles for a full-body workout. Enhance your strength, flexibility, and cardiovascular fitness in a fun and supportive aquatic environment. This low-impact, full-body workout is suitable for all fitness levels.

NO REGISTRATION REQUIRED | EACH CLASS IS 45 MINUTES

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FUNCTIONAL

FITNESS

with Brian

This class is to gain strength, improve balance and posture for work, sport, and for everyday movement to avoid injury. We will use bands, dumbbells, and stretch straps. at 10 A.M. NO REGISTRATION REQUIRED | EACH CLASS IS 45 MINUTES

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PILATES & BARRE

We will combine strength-style movements with Pilates and Barre techniques in a fusion 45-minute class that challenges you. We will flow through exercises with optional bands, weights, leg weights, small Pilates balls or a Pilates ring while focusing on form, balance & posture.

NO REGISTRATION REQUIRED | EACH CLASS IS 45 MINUTES

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Class incorporates breath and body awareness and is designed to assist clients with various back and body injuries. Combining breathing techniques with active and passive stretching and somatic healing movements. With the aide of props like foam rollers, bands, yoga blocks and blankets the focus is on releasing stored tension and tightness in the fascia or the connective tissue of the body. NO REGISTRATION REQUIRED | EACH CLASS IS 45 MINUTES

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Yin Yoga with Elizabeth

RESTORATIVE

THURSDAYS at 11 A.M.

Bring on the Bliss! This Restorative & Yin Yoga class will be a gentle, slow, meditative form of yoga that emphasizes Prana breathing and mindfully holding poses on a mat. You will melt into your mat with lots of props like blocks, bolsters, and blankets. While most forms of yoga focus on building muscle strength, Restorative & Yin Yoga encourages physical, mental and emotional relaxation with a stretch of deeper connective tissue such as ligaments, tendons, and deep fascia. This yoga is called yoga of the joints and is a 45 minute class.

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NO REGISTRATION REQUIRED | EACH CLASS IS 45 MINUTES

This class is designed to improve flexibility, mobility, and relaxation. We will incorporate foam rollers to release tension, lengthen fascia and to detox your muscles. We will incorporate other stretching tools occasionally. This class is suitable for all fitness levels and can be particularly beneficial for those recovering from an injury or looking to reduce stress and improve overall wellbeing. TUESDAYS & SATURDAYS at 11 A.M.

NO REGISTRATION REQUIRED | EACH CLASS IS 45 MINUTES

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MONDAYS & WEDNESDAYS

Pedal your way to fitness in our dynamic cycling class. Burn calories, boost your cardiovascular endurance, and strengthen your lower body as you ride to energizing music. We will climb hills together and sprint through the challenges of the day. This low-impact, high-intensity class is suitable for all fitness levels. (Class will be 40 minutes if located inside.)

NO REGISTRATION REQUIRED | EACH CLASS IS 45 MINUTES

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with Pamela

at 10:15 A.M.

Pamela is the founder of Smoky Mountain Chi. She is a certified ISSA Personal Trainer, Tai Chi for Health Practitioner with Taijifit International and a student of NIA. Pamela brings over thirty years experience in Health and Wellness field to her practice, along with a passion for movement that is fun, safe yet effective for everyone.

Join us for the fun, gentle, effective movements of Tai Chi Flow. All experience levels welcome! No prior experience necessary. Enjoy 45 minutes of easy, follow along flow followed by a 15 minute discussion afterwards about Tai Chi. Tai Chi Flow will be followed by a brief overview of Tai Chi’s rich history and present day mind-body benefits. Questions are welcome during this time together!

SIGN-UP ON THE CULLASAJA MEMBER APP | CLASS IS 45 MINUTES 16

Yin Yang

YOGA with Robert

MONDAYS

at 11:15 A.M.

A gentle yet engaging yoga class that is designed for all levels of students to gain deeper insights into the function of the mind-body connection. Here we go through a series of gentle movement practices followed by a set of deeper asanas that are designed to help relieve stress by helping open and strengthen the connective tissue and fascia.

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NO REGISTRATION REQUIRED | EACH CLASS IS 60* MINUTES

YOGA FIT

with Robert

WEDNESDAYS at 11: 15 A.M.

This is an all levels exercise class focused on balancing the whole body while focusing the mind. Here we use a wide range of props in a series of various routines that include yoga poses, qi-gong practices and light cardio exercises. This class targets strengthening the stabilizer muscles that are key for better balance, overall strength and stamina.

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NO REGISTRATION REQUIRED | EACH CLASS IS 60* MINUTES

July 4th Cullasaja’s

5K FUN-RUN & WALK THURSDAY, JULY 4TH MEET AT THE DRIVING RANGE BY 6:45 A.M. | NO CART PARKING All Participants must sign a waiver upon arrival to the Driving Range. Please arrive no later than 6:45 a.m. Course will largely consist of the front 9 golf course cart path with course Finish located at the Fairway Cafe. There will be an hour and a half time limit to complete the 5k Run/Walk. REGISTER ON THE CULLASAJA MEMBER APP BY JUNE 15TH FOR GUARANTEED SHIRT 19 7 A.M.

A MINIMUM OF 6 PARTICIPANTS FOR HIKES TO OCCUR. 2024 LOCAL GUIDED HIKES

POTHOLES

Saturday, June 29th

9 a.m.

Drive Time: 10-15 minutes Trail Length: 5 miles total Difficulty: Flat

You may bring a swimsuit and lunch

We will meet at 9 a.m. at the Activity Center and return by 2:30 p.m.

YELLOW MOUNTAIN

Saturday, July 27th

9 a.m.

Drive Time: 15 minutes Trail Length: 2 miles total Difficulty: Light, Uphill Hike

BRING YOUR WATER, SNACKS & LUNCH IF NEEDED.

Sign-up on the Cullasaja Member App or by calling 828-482-0614. meet at the Activity Center & Be Ready to caravan to trailhead

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AT THE BARN Cooking Class & Luncheon

with Kristin

Being a “Farm to Table” theme, this class truly highlights beautiful, local, fresh ingredients from the farmer’s market. Classes are always really fun, intimate, and hands on. Your experience includes three hours or so of casual instruction, centered around a big island in the open kitchen - while we nibble on some of our creations - and then a seated meal of what we've prepared in the sun-filled Barn dining room. You will be welcomed with a seasonal cocktail and then it is BYOB. Most folks like to bring bubbly or wine to sip during the class and with the meal, although beer or even cocktails are always fun.

$160 PER PERSON

Sign-up starting July 1st using the Cullasaja Club Member App or call 828-526-3531 Cancellation Policy in effect - requires at least 14 day cancellation notice.

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