2025 Wellness Guidebook

2025 Wellness GUIDEBOOK

2025 WELLNESS SEASON

The Wellness Team is anxiously awaiting your return to the mountains of Western North Carolina. We are excited about the variety of activities ahead for the upcoming season. Upon your return, we encourage you to drop by the Activities Center to meet the newest team members and reacquaint yourself with our returning staff. For individuals who are interested in exercise in a group setting, we have a large selection of classes to choose from this season. Yoga, Spin & Strength, Spin & Stretch, FUNctional Fitness, Aqua Fit, BeMoved, Roll You Pain Away, and Ball, Balance, & Beyond will be available. Advance registration is not required for any of our group classes. Massage therapy, Pilates reformer, and personal training services will continue to be available by appointment. Please be sure to book your appointments before the season gets busy, as provider schedules do fill quickly! Our experienced wellness professionals are excited to help you achieve your personal goals. If you are new to wellness, or maybe it’s been a while since you were last active, please consider scheduling a fitness consultation with one of our certified personal trainers before embarking on your fitness journey alone. A fitness consultation can give you the outline for a routine that is best suited for you, as well as ensuring a safe exercise experience. In advance of the completion of the 1785 House, you will notice the addition of three new pieces of cardio equipment: two treadmills and one elliptical. These new pieces will provide an upgraded exercise experience in our current facility. Please ask any of our wellness staff for assistance if you have any questions about these new items, or with any other equipment. Our team is looking forward to an exciting and busy summer season with you. If we can be of assistance, please contact the Activities Center at wellness@cullasaja-club.com or 828.482.0614

Onifer Wilmoth, CCM Director of Wellness Personal Trainer & Group Instructor w ellness@cullasaja-club.com (828) 482-0614

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2025 Group Fitness Classes Group Classes begin the week of May 5th Aqua Classes begin June 2nd

MONDAY

(begins May 12th)

9:00 a.m. 10:00 a.m. 10:15 a.m. 8:30 a.m. 9:00 a.m. 10:00 a.m. 11:00 a.m. 9:00 a.m. 10:00 a.m. 10:15 a.m. 8:30 a.m. 9:00 a.m. 10:00 a.m. 11:00 a.m. 9:00 a.m. 10:00 a.m. 10:15 a.m. 9:00 a.m. 10:00 a.m.

Roll Your Pain Away with Erica Yin Yoga with Robert Aqua Mix with Carol Spin & Strength with Onifer FUNctional Fitness with Brian BeMoved with Gay Ball, Balance, & Beyond with Onifer Roll Your Pain Away with Erica Yoga Fit with Robert Aqua Mix with Carol Spin & Stretch with Onifer FUNctional Fitness with Brian BeMoved with Gay Ball, Balance, & Beyond with Onifer Roll Your Pain Away with Erica (begins May 5th) (begins June 2nd) (begins May 13th)

TUESDAY

(begins May 13th)

(begins May 13th)

(begins May 6th)

WEDNESDAY

THURSDAY

FRIDAY

Yin Yoga with Robert Aqua Mix with Carol

SATURDAY

FUNctional Fitness with Brian Flexibility Basics with Brian

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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

Personal Training/Therapeutic Stretching/ Individual Yoga *55 minutes $80 *40 minutes $65 *25 minutes $50 Duet + $25 (Personal Training) *Onifer, Manu, Kristin and Brian can be contacted for Personal Training and/or Stretching

Pilates Reformer *55 minutes $85 *25 minutes $55 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. 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. 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. 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. 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. 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. 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. 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. 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. 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.

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 | Brian : 727-403-6151 5

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/ 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)

*24 HOUR CANCELLATION POLICY*

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MEET OUR STAFF

Onifer Wilmoth, Director of Wellness I am thrilled to re-join the Cullasaja Club team for the 2025 season! Wellness has been my passion for many years. Like so many, it began early in life with a love of sport. Having participated in many sports as a child, I have been able to transfer that love into a career. As Wellness Director, I am excited to lead a team of dedicated health professionals to best serve the Club membership. In addition to leading the Wellness team, I am also a certified personal trainer and group exercise instructor of 23 years. I have proudly called Western North Carolina home since 1999, when I moved to Cullowhee, NC to pursue my Bachelor of Science and Master of Business Administration degrees. My wife, Meagan, and I have been married for 16 years, and have two wonderful daughters, Carmen and Ansley. When I’m away from the office, I love to spend time outdoors fishing, playing croquet, riding ATV’s, and watching college football.

Onifer Wilmoth Director of Wellness w ellness@cullasaja-club.com (828) 482-0614

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

Kristin Bowen

A well-known fitness and wellness teacher for 8 seasons in Highlands, Kristin is now offering Pilates Reformer sessions at Cullasaja Club for the first time this season. She received her Pilates Reformer certification through second generation (from Joseph Pilates) Master Instructor Patricia Welter at Balanced Body in Palm Harbor, FL. Kristin is also a Bikram certified yoga and Kelly Kane mat Pilates trained instructor, and has been teaching for eleven years. Kristin takes a holistic approach to her instruction emphasizing body alignment and mobility, muscle lengthening, strengthening, breath and flow. She aims to spark joy in the practice and improve your daily functionality & longevity. Appointments are available Wednesday afternoons from 12:30 to 4:30 pm. Manuela Luebeck

Kristin Bowen Yoga Instructor & Personal Trainer Cell Phone (678) 467-4776

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) 331-844 4

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Carol Taylor MEET OUR CLASS INSTRUCTORS

Carol J Taylor is a native of Atlanta and has lived in Highlands full time for 16 years. She loves to workout, and water aerobics is her favorite way to move and keep her body toned and limber. She has a nutrition counseling degree and also enjoys teaching people how to eat clean for optimum health. She is a big believer that your strength should match the length of your days. Come swim and see how good it makes you feel!

Carol Taylor Aqua Instructor

Erica Burt

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 Class Instructor Cell Phone (808) 780-9599

Gay Chaplin My view of Wellness is a holistic one incorporating physical mental and spiritual aspects of the self-experienced through dance. I have been a Zumba instructor for the past 4 years at the Cashiers/Glenville recreation center. I’ve recently become certified in BeMoved dance fitness and currently teach BeMoved at the Cashiers/Glenville recreation center. When I’m not dancing, I enjoy cooking and getting together with friends in our beautiful area!

Gay Chaplin Class Instructor

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 and Meditation. Learning about the neurological benefits of music and movement, Robert immersed himself in these healing fields & 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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JOIN US FOR A GUIDED HIKE!

Drive Time: 15 minutes Trail Length: 3.1 mile loop Difficulty: Moderate Waterfall, Creek, and Foliage Views All participants should meet at the Activity Center at 8:45 a.m. and be ready to caravan to trailhead.

Sign up using the Cullasaja Club Member App. A minimum of 6 participants for hikes to occur.

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Stop by the Activity Center to meet and greet the 2025 Wellness team, get oriented on the fitness equipment & discuss any health or fitness goals with our Wellness Team!

Check out our class schedule, massage therapy offerings, and personal training options all while enjoying healthy snacks and juices.

The Wellness Team can’t wait to see you & work with you in 2025!

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NO REGISTRATION REQUIRED

JULY 4TH 5K

FUN-RUN & WALK

$25 Per Person With a Shirt

FRIDAY, JULY 4TH

7 A.M.

Without a Shirt

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 in enough time for registration prior to the 7 a.m. start time. Course will largely consist of the front 9 golf course cart path with the finish line 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 TO HAVE A GUARANTEED RACE SHIRT

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Drive Time: 20 minutes Trail Length: 4 miles total Difficulty: Moderate Two waterfalls, stream, foliage views

GUIDED HIKE:

ROUGH RUN FALLS

All participants should meet at the Activity Center at 8:45 a.m. and be ready to caravan to trailhead. Saturday,, July 26th

9 a.m.

A MINIMUM OF 6 PARTICIPANTS FOR HIKES TO OCCUR. SIGN UP USING THE CULLASAJA CLUB MEMBER APP.

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Guided Hike::

YELLOW MOUNTAIN

Saturday,, September 27th 9 A.M.

All participants should meet at the Activity Center and be ready to caravan to trailhead.

SIGN UP USING THE CULLASAJA CLUB MEMBER APP A MINIMUM OF 6 PARTICIPANTS FOR HIKES TO OCCUR.

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JOIN US FOR

MONDAYS, WEDNESDAYS & FRIDAYS

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. w i t h C ar o l

NO REGISTRATION REQUIRED | EACH CLASS IS 45 MINUTES

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Ball, & Beyond BALANCE

with Onifer

This class will give you a complete total body workout and is designed to help improve balance, muscular strength, core strength, and stability, by using body weight, exercise balls, Pilates rings, dumbbells, and mats, and more! All fitness levels are encouraged to attend! TUESDAYS & THURSDAYS At 11:00 a.m.

NO REGISTRATION REQUIRED | EACH CLASS IS 45 MINUTES

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BEMOVED

with Gay

An established dance fitness program designed for people of all movement abilities. BeMoved will give participants the joy of movement, the rhythm of music, and the power of dance. This class is more than just a workout, it’s a celebration! AT 10 A.M. TUESDAYS & THURSDAYS

NO REGISTRATION REQUIRED | EACH CLASS IS 45 MINUTES

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Flexibility Basics

with Brian

at 10:00 a.m. SATURDAYS

Improve overall range of motion, flexibility, and stability of your major muscle groups through a series of stretches for your lower body, core, and back. This class will help with stiffness and improve

levels of pain associated with muscular tightness. Participants of all levels are invited to join!

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 9:00 A.M. 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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Strength TUESDAYS at 8:30 A.M.

with Onifer

Together, we will work on improving cardiovascular stamina and building strength through a series of movements utilizing the bike, dumbbells, and mats. The primary focus will be on endurance, with a secondary emphasis on core and upper body strength. This low-impact, high-intensity class is suitable for all fitness levels and is a great way to burn calories!

THURSDAYS

Burn calories, boost your cardiovascular endurance, and pedal your way into fitness! Rides will simulate varied terrain, including standing and endurance rides, hills, climbs, intervals, and sprints. To wind down each class, we will focus on lengthening and elongating those muscles to improve range of motion and increase flexibility.

NO REGISTRATION REQUIRED | EACH CLASS IS 45 MINUTES

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with Robert YOGA Yin

MONDAYS & FRIDAYS at 10:00 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 10:00 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.

NO REGISTRATION REQUIRED | EACH CLASS IS 60* MINUTES

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2025 Group Fitness Classes Group Classes begin the week of May 5th Aqua Classes begin June 2nd

MONDAY

(begins May 12th)

9:00 a.m. 10:00 a.m. 10:15 a.m. 8:30 a.m. 9:00 a.m. 10:00 a.m. 11:00 a.m. 9:00 a.m. 10:00 a.m. 10:15 a.m. 8:30 a.m. 9:00 a.m. 10:00 a.m. 11:00 a.m. 9:00 a.m. 10:00 a.m. 10:15 a.m. 9:00 a.m. 10:00 a.m.

Roll Your Pain Away with Erica Yin Yoga with Robert Aqua Mix with Carol Spin & Strength with Onifer FUNctional Fitness with Brian BeMoved with Gay Ball, Balance, & Beyond with Onifer Roll Your Pain Away with Erica Yoga Fit with Robert Aqua Mix with Carol Spin & Stretch with Onifer FUNctional Fitness with Brian BeMoved with Gay Ball, Balance, & Beyond with Onifer Roll Your Pain Away with Erica (begins May 5th) (begins June 2nd) (begins May 13th)

TUESDAY

(begins May 13th)

(begins May 13th)

(begins May 6th)

WEDNESDAY

THURSDAY

FRIDAY

Yin Yoga with Robert Aqua Mix with Carol

SATURDAY

FUNctional Fitness with Brian Flexibility Basics with Brian