Click on the above link to see the Fitness Center Calendar
The BCMH Rehab & Fitness Center offers full rehabilitative services with Physical, Occupational, Speech, & Massage Therapy. In addition, certified personal trainers are on staff at the Fitness Center to assist members of any age and fitness level.
• Monday - Friday.....................8:00 a.m. to 5:00 p.m.
• Saturday & Sunday.................CLOSED
The BCMH Rehab Staff, including Physical Therapists, Physical Therapy Assistants, Occupational Therapists, Speech Therapists, and Massage Therapists provide one-on-one treatments for a variety of conditions including post-surgery, orthopedic and neurological disorders.
For the highest level of care, the therapy staff at Baraga County Memorial Hospital is able to provide the services you need here in your local community. The therapy staff have years of experience helping patients and clients with a variety of services for people from birth through geriatric age and are available in the hospital as well as at our outpatient facility. Clinical services are available for orthopedic, neurological, and many other medical diagnoses as well as a staff commitment to long term health and wellness after discharge from your therapy plan of care.
MEET THE THERAPISTS
TERRY KENNEMORE, P.T.
Terry completed her degree in Physical Therapy at Tennesee State University. Prior to coming to BCMH, she practiced in rural healthcare clinics and long term health care, along with outpatient therapy and fitness. She has also served as the Director of Rehab Services for multiple long term care facilities. She has been employed at BCMH and Bayside Village since 2006. In addition to her role as Physical Therapist, Terry serves as the Director of Rehab Services for Baraga County Memorial Hospital and the BCMH Rehab & Fitness Center.
STEVEN JOHNSON, P.T.
After completing his undergraduate degree at the University of Minnesota, Steven earned his Master's degree in Physical Therapy from Hahnemann University in Philadelphia. He practiced in Minneapolis before moving the Upper Peninsula, where he has been working for BCMH for over ten years. In addition to inpatient, outpatient, long term care, and home care therapy, he also serves as the clinical supervisor of the Cardiac Rehabilitation Program at the hospital.
DEBRA FULLER, P.T.A.
Deb started working at BCMH in 1985. She attended Finlandia University and graduated in 1998 with an Associates Degree as Physical Therapy Assistant. She has continued her education with courses focusing on wound care and kinesiotape application techniques.
SARAH BRINKMAN, P.T.A.
Sarah is the newest addition to the BCMH Rehabilitation staff. Sarah graduated from Finlandia University in 2007 with an Associates Degree as a Physical Therapy Assistant. She is excited to work with patients in the community in which she grew up. Sarah is CPR/AED and first aid trained.
The Fitness Center Staff is always available during the center's business hours to assist with personalized development of individualized training programs for fitness center members of any age.
MEET THE TRAINERS
PAM DOVE, M.S., R.D.
BCMH Fitness Center Coordinator
Master's Degree in Exercise Science from Northern Michigan University
Bachelor's Degree in Dietetics from Western Michigan University
ACSM Certified Personal Trainer
Certified Group Fitness Instructor
YogaFit Trained Instructor
Certified Pilates Instructor
CPR, AED, and First Aid Certified
Member of the American College of Sports Medicine
LAURA CADEAU
NETA Certified Personal Trainer
CPR, AED, and First Aid Certified
Group Exercise Instructor
KARA FALK
Bachelor's Degree in Health Education with minor in Emergency Medical Services from Northern Michigan University
NETA Certified Personal Trainer
CPR, AED, and First Aid Certified
HANNAH JURMU, B.S..
Bachelor's Degree in Management of Health and Fitness from Northern Michigan University
NSCA Certified Personal Trainer
CPR, AED, and First Aid Certified
Member of National Strength and Conditioning Association
KIM LABERGE
NETA Certified Personal Trainer
Fitour Group Exercise Instructor
CPR, AED, and First Aid Certified
ANNA THOMPSON
Bachelors Degree in Exercise Science from Grand Valley State University
ACSM Certified Health and Fitness Specialist
CPR, AED, and First Aid Certified
HEIDI VOSKUHL
Associates Degree in Dental Hygiene from Lake Superior College
NETA Certified Personal Trainer
CPR, AED, and First Aid Certified
SHANEL LERUE
YogaFit Trained Instructor, Level 1
CPR and First Aid Certified
KRISTINA WAARA
Bachelor's Degree in Education from Western Michigan University
Fitour Certified Group Exercise Instructor
CPR and First Aid Certified
BETHANY NIEMI , C.M.T.
Bethany is a Professional Member of Associated Bodywork and Massage Professionals. She graduated from the Institute of Natrual Therapies in 1998 and the Academy of Healing Arts in Massage Therapy in 2001. Since graduating, Bethany has also worked in a variety of settings including spa, therapeutic, and chiropractic.
$10 off a weight loss program or nutrition consult with registered dietitian
$10 off one group exercise class or one personal training session
Interested in Employee Health? Ask about our Corporate Rates!
To learn more about the services available to your company or for assistance in developing a worksite wellness program, contact Pam Dove, Fitness Coordinator at 524-2200 or pdove@bcmh.org.
Assistance in developing an appropriate workout based on your needs and interests.
Our personal trainers are constantly circulating the floor and are ready and available to assist members at all times with programs modifications, exercise demonstrations, new exercise ideas, and more.... all this absolutely FREE
Individuals are 99% more likely to meet their fitness goals with regular personal training visits. The BCMH Rehab & Fitness Center offers a variety of personal training services to meet the needs of every individual.
Individual Personal Training:
30 minute session60 minute session
$15 for 30 minute session $30 for 60 minute session
$75 for 6 visits (buy 5, get 1 free) $150 for 6 visits (buy 5, get 1 free)
$150 for 12 visits (buy 10, get 2 free) $300 for 12 visits (buy 10, get 2 free)
Group Personal Training:
For groups of 3-6 individuals. Biweekly sessions led by a personal trainer ensure a total body workout every time. An affordable way to keep yourself motivated and to meet other individuals who share similar goals.
MembersNon-Members
$40 for 8 sessions $80 for 8 sessions
$5 per session for add-on* $10 per session for add-on*
* Add on participation if space is available in group.
Personal Exercise Plan:
For individuals seeking assistance with developing a new exercise program, or changing a current regimen, without the hands-on training from a personal trainer, the Personal Exercise Plan may be the choice for you. A certified personal trainer will develop a program based on a brief fitness assessment. The Personal Exercise Plan will include specific cardiovascular, strength, and flexibility recommendations to meet your needs. This option is great for individuals who are self-motivated. Cost is $10 per program.
Fitness Assessment with Personal Exercise Plan
Undergo a battery of fitness tests to identify your strengths and weaknesses.
What is your cardiovascular fitness level?
How is your muscular strength and endurance?
How is your flexibility?
Testing takes approximately 60 minutes
Cost: $40.00
Body Measurements & Weigh In:
Have a trained staff member take your body measurements and track your weight as a means of monitoring your progress - Cost $10
The BCMH Rehab & Fitness Center offers a variety of group exercise classes throughout the year. For a list of upcoming classes, visit the BCMH Rehab & Fitness Center CALENDAR OF EVENTS . Classes are 6 weeks in length unless otherwise indicated on the calendar. Cost is $30 for members and $40 for non-members.
Class Descriptions :
Aerobics - A traditional aerobics style class including various high and low impact floor movements. Exercises are demonstrated in both high and low intensities so the class can be modified to meet the needs of all participants. During low impact exercise, one foot always remains on the ground. Appropriate for all fitness levels with modifications. (60 minutes)
Circuit Blast - Try this innovative strength and conditioning class which alternates segments of cardiovascular aerobics with strengthening exercises for a high intensity driven workout. Complete an intense total body workout in 60 minutes! (60 minutes).
Circuit Express - Come join us on your lunch break. This 30 minute workout allows anybody to fit exercise into their daily routine. Participants rotate through a series of strengthening exercises, targeting all the major muscle groups, at a fast pace to keep the heart pumping. This class is held at the BCMH Rehab & Fitness Center and is instructed by a Personal Trainer. (30 minutes)
Kickboxing - A high intensity total body workout that combines the elements of aerobics, martial arts, and boxing to provide overall conditioning and toning. (60 minutes)
Pure Pilates - A superb workout for developing abdominal and lower back strength. Pilates involves a series of controlled movements that efficiently strengthens and elongates all muscles, as well as improving alignment, posture, and balance. This form of exercise focuses on building "core strength" - it is not an aerobic type of class. (45-60 minutes)
Senior Stretch & Strengthen - A gentle chair exercise class that incorporates strengthening exercises using exercise bands, tubes, and light weights followed by gentle stretching to improve flexibility. Standing balance exercises are also performed in order to maintain or restore balance. (30 minutes)
Triple Threat - Get it all in one class! An energetic blend of cardiovascular exercise (30 minutes), strengthening (20 minutes), and flexibility (10 minutes). This class will leave you feeling energized and strong. (60 minutes)
Yoga - Channel your physical, emotional, and mental energies through hatha yoga poses, breathing, and meditation techniques to stretch and expand beyond your imagination. This class enhances flexibility, strength, balance, and mental focus. Various levels may be offered. (60 minutes)
Yogilates - Yoga plus Pilates, the ultimate mind-body fitness class. Increase flexibility, strength and muscle tone while improving balance and posture. Create a sleek, toned body and improve core strength. (60 minutes)
XYZ (Xtra Years of Zest) - A moderate paced group fitness class for active adults age 50 and above wishing to improve cardiovascular endurance, increase strength and flexibility, and improve balance in a non-judgemental environment. (60 minutes)
Youth age 12-15 years learn the fundamentals of weight training including proper technique, spotting, weight room safety and etiquette, and which exercises to perform. Learn how to properly use weight lifting machines, hand held weights with an adjustable weight bench, medicine and stability balls, and more in this introductory class. Upon completing the camp, class participants that have demonstated proper weight lifting technique and who follow all safety guidelines will recieve a Junior Weight Club card, allowing them to work out in the Fitness Center independently, as long as safety guidelines are adhered to at all times. To learn more about the class, call (906) 524-2200 or email pdove@bcmh.org.
The Winter Melt-Down:
The BCMH Weight Loss Challenge is a 12 week program designed to encourage individuals to lose weight through diet and exercise while gaining the knowledge needed to keep the weight off. Teaming up with othres can be a great way to motivate you to reach your weight loss goals, so encourage each other to join and sign up as a 2 person team.
Includes: Weekly Weigh-In in private setting
Optional Body Measurements by appointment
Weekly Challenge Cards
Kick-off Event & Awards Ceremony
Chance to win Cash Prizes & More.....
Cost: Members - $25 per person
Non-Members - $50 per person without membership, or $100 per person (includes 3 month membership & Melt-Down fee)
Win Cash Prizes & More...... Cash prizes determined by amount of fees collected into jackpot.
Equipment orientation is a great idea for individuals new to exercise, or for those who are simply not familiar with various equipment options offered at the BCMH Fitness Center. Equipment orientation is provided by a personal trainer and takes approximately 30 minutes, depending on the needs of the individual. Individuals will be introduced to the cardiovascular and strengthening equipment and become familiar with turning on and programming the equipment, as well as proper weight lifting fundamentals.
At the time of orientation, a personal trainer will review the individual's health history questionnaire and work to establish realistic short-term or long-term goals. A personalized fitness program will be designed to meet the individual's goals, exercise preferences, and current fitness level. All programs are developed based on the American College of Sports Medicine guidelines.
Orientations are offered on a walk-in basis or by appointment. To schedule an appointment for equipment orientation, call (906) 524-2200 or email pdove@bcmh.org. All equipment orientations are FREE of charge.
NUTRITION SERVICES
Individualized Meal Plan- Meet with Registered Dietitian, Pam Dove, to develop a meal plan based on your estimated calorie needs. Learn how to use the Exchange System for Weight Management instead of tediously counting calories and fat grams. Receive food logs to record your daily food intake, as well as guidelines for healthy snacking and dining out, and a handy supermarket guide - all the basic tools needed for successful weight loss and maintenance.
To make an appointment, or for questions, call (906) 524-2200 or email pdove@bcmh.org.
Cost: $15......15 minute consultation
$25......30 minute consultation
$35......45 minute consultation
$45......60 minute consultation
Note: This type of service does not take into consideration various medical conditions such as diabetes, heart disease, etc. To learn more about nutrition in relation to a specific disease, Medical Nutrition Therapy is recommended (see below for details).
Medical Nutrition Therapy - Newly diagnosed diabetic? High cholesterol or blood pressure? Gastrointestinal problems? Meet one-on-one with Registered Dietitian, Pam Dove, to develop an individualized eating plan for your specific medical condition(s). A physician referral is recommended. Consult billed to insurance - coverage varies by type.
Common diagnoses include:
Cancer nutrition
Chronic obstructive pulmonary diseases
Congestive heart failure (CHF)
Crohn's disease, ulcerative colitis, diverticular disease and other intestinal disorders
To make an appointment, or for questions, call (906) 524-2200 or email pdove@bcmh.org.
WEIGHT LOSS PROGRAM
Need help losing weight? Join us for a 12 week series of weight management classes designed specifically for individuals seeking weight loss support. Participants will gain a new perspective of the weight loss process and learn fundamental skills and important behavior modification techniques for long term weight loss and maintenance. In addition to 12 weekly classes, receive one-on-one personal training and meet with a registered dietitian throughout the program for continued support. Classes are held every Thursday evening during the 12 week period.
Cost of Package (package valued at nearly $600)
For BCMH Fitness Center 6 or 12 month member - $150.00 for 12 weeks
For BCMH Fitness Center monthly member or non-fitness center member - $250.00 for 12 weeks
Various payment options available. Payments may be made in full via cash, check or credit card. Monthly payment options also available via electronic funds transfer (EFT) or BCMH payroll deduction.
Swedish Massage - Swedish massage refers to a variety of techniques specifically designed to relax muscles, improve circulation, reduce the effects of stress and increase range of motion. Techniques involve the use of long, smooth strokes, strokes that knead and compress, deep circular movements, vibration and tapping (Thomas Jefferson University Hospital). A detailed description of an actual massage session can be found below under What To Expect Before, During, and After Your Massage Session.
Deep Tissue Massage - Deep Tissue massage focuses on the deeper layers of muscle and the work tends to be more specific. The therapist starts superficially and slowly moves deeper into the muscle. The purpose would be to release muscle tension or break up scar tissue. Deep tissue work should not be painful (at most a good hurt.) You may have some soreness from the specific work, but that should subside within a day.
Stone Massage - Stone massage is a form of massage using smooth, heated stones to massage the body. The heat is very relaxing and allows the muscles to release. The therapist may also place the warm stones in your hands or in specific points along your spine. Clients are asked to inform the therapist if the stones are too warm or the pressure too intense.
Sports Massage - "Sports massage is a form of massage that utilizes specific strokes to help athletes obtain maximum performance and physical conditioning by increasing power, endurance, and mobility - both before and after an event or exercise," - Associated Bodywork and Massage Professionals
However, sports massage is not just for athletes. It is beneficial for anyone that participates in regular exercise such as strength training and aerobics. It is also great for seasonal athletes or weekend warriors.
It has been suggested that Sports massage speeds up an athlete's recover time by 50 percent.
There are three different types of Sports Massage: Pre-event, Post-event and Maintenance Massage.
Pre-event - This is a short and specific treatment that is performed 30 minutes to 24 hours prior to an athletic event. It is meant to supplement a warm-up. The goal is to increase circulation and flexibility. Deep work is not done at this point.
Post-event - This treatment is performed within 1-2 hours after an event. The goal is to increase circulation, assist in the removal of toxins, reduce muscle spasms, and help to prevent soreness. Deep work is not donat at this point.
Maintenance - This is like a typical Swedish masssage but it also targets muscle tension in specific muscles used in the sport. The goal is to reduce muscle tension, prevent injury, increase flexibility and reduce pain. The desired outcome would be to promote greater endurance and performance.
Chair Massage - A chair massage is a convenient way to loosen the head, neck, shoulders, back, arms, and hands. The client remains fully clothed while seated in a portable massage chair that is adjustable to his/her comfort. A chair massage can be done anywhere - home, office, mall, etc. Sessions can be from 5 to 30 minutes in length.
Pregnancy Massage - A pregnancy massage is a wonderful way to relax the mother-to-be while targeting her ever-changing body. It is a great way to ease common problems experienced during pregnancy such as sciatica, swelling, leg cramps and joint pain. Expectant mothers typically receive their massage in the side lying position during the second and third trimesters.
• Peppermint Foot & Hand Treatment.....................$30.00 back to top of page
WHAT TO EXPECT BEFORE, DURING, AND AFTER YOUR MASSAGE
Never had a massage before? Here is a little information on what to expect during your massage. Sessions are 30, 60, or 90 minutes.
30 Minute Session - A 30 minute session typically would be massage to the upper body or lower body or work to a specific area.
60 Minute Session - A 60 minute massage is the most popular massage. It allows time for a full body massage or a session such as an upper body with extra attention to specific areas.
90 Minute Session - A ninety minute massage would allow time for a full body massage along with extra attention to specific areas.
Note: These are examples of sessions and every session is tailored to fit the needs of the particular client.
Hot Stones are used during eery session if possible.
Prior to Your Massage - You will be asked to fill out a confidential health history form. You and your therapist will then discuss your goals for the session and tailor it to address your specific needs. This is also a great time to discuss any questions or concerns that you may have regarding the session. Instructions will be given as to how to get on the massage table and what clothing to wear during the session. The therapist will then leave the room while you undress and get under the sheet on the massage table.
There are some conditions for which massage is not appropriate or that may require a physician's approval. The pre-massage interview will address those concerns if needed.
If you are ill or have a fever, massage is not recommended until it passes as this may increase the effects of the illness.
During Your Massage - Once you are comfortable on the massage table, just try to close your eyes, relax and listen to calming music. You are always covered during the session with the exception of the area being worked on. The therapist will use a light oil or lotion to glide across the skin. Hot stones or a heat pack may also be used during the session. The therapist will start with light techniques and gradually increase depth and pressure to address specific areas. Please communicate with the therapist regarding amount of pressure and areas that need extra attention.
After Your Massage - Most people tend to feel very relaxed after the session. Take time to reorient yourself and get up slowly from the massage table. After the first session, some individuals may experience flu-like symptoms that usually subside within a few hours after the session. This is due to the release of toxins during the massage. It is recommended that you drink plenty of water after your session to facilitate the release of toxins. A target amount would be to try to drink half your body weight in ounces within a 24 hour period - i.e., an individual weighing 120 pounds would try to drink 60 ounces of water.
Exercise is not recommended on the day of your massage. In addition, vigorous exercise or weight lifting is not advised for a 24 hour period after the session. This is because massage causes trauma to the muscles, much like exercise or weight lifting does, therefore a 24 to 48 hour recovery period is recommended following a massage.
The Cardiac Rehabilitation Program is available through the Physical Therapy Department (based at the Rehab & FItness Center). The program is held at the Physical Therapy Department of Baraga County Memorial Hospital and consists of:
PHASE I::
Occurs during hospitalization following an acute cardiac episode. During Phase I, the cardiac patient is gradually and safely advanced to a low level of activity through a series of supervised and monitored exercises.
PHASE II::
An outpatient program located within the Physical Therapy Department of Baraga County Memorial Hospital. It is a rehabilitation program that is an individualized monitored program, lasting up to twelve weeks, tailored to meet each participant's needs. The program meets three mornings per week for one to one and one-half hour sessions. Activities include stationary bicycling, treadmill, arm ergometer, individual stretching, and light resistance exercises. Each participant's progress is reviewed with the participant's primary physician regularly. The participants are also given guidelines for home activities and directly involved in goal setting.
PHASE III::
An outpatient program involving unmonitored exercise activities. Various cardiovascular training and walk-jog exercises are conducted druing the forty-five minute to one hour sessions.
EDUCATION:
The educational component of the Cardiac Rehabilitation Program addresses the risk factors related to heart disease and life-style modifications. Weekly educational sessions will include nutrition and diet counseling, smoking cessation techniques, and video programs to enhance an understanding or risk factors and to help promote a healthy lifestyle. The goal is to enhance an
understanding of self-assessment, medical management, knowledge of disease progression, and awareness of potential complications.
