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Healthy Options

Looking for ways to improve your overall health and fitness level? RAMC can help! Check out awesome ideas below and begin making changes to become the very best version of yourself!

Farmers Markets are a great resource for locally raised fruits, vegetables, and more. RAMC hosts a farmers market on our front lawn every Friday from May to October, 10 a.m. to 3:00 p.m.

Guilt Free Hot Chocolate
  • 2 scoops Chocolate protein powder
  • 1 packet sugar free Hot Chocolate mix
  • 8 oz. (1 cup) hot water
Very Berry Smoothie
  • 1/2 cup Plain Kefir
  • 1/2 cup berries (blueberries, blackberries, raspberries, strawberries)
  • 1/2 cup water
Roasted Vegetables with Peanut Sauce
  • Brussel Sprouts
  • Broccoli
  • Cauliflower
  • 1/2 cup unsalted, natural creamy peanut butter
  • 1 1/2 TBSP low-sodium soy sauce or tamari
  • 2 TBSP packed brown sugar or date paste
  • Juice of 1/2 lime or to taste
  • 1 tsp chili garlic sauce
  • 1/2 tsp freshly grated ginger
  • Approximately 4-6 TBSP hot water
  • Optional, 1 clove of garlic, minced
  • Optional, 1/4 cup finely chopped cilantro
  • Optional, 1/4 cup finely chopped scallions
Pumpkin Cake Roll

Roll

  • 3 eggs separated
  • 3/4 cup sugar
  • 2/3 cup canned pumpkin
  • 3/4 cup all-purpose flour
  • 1 tsp baking soda
  • 1/2 tsp ground cinnamon
  • Optional, pinch of ground ginger
  • 1/8 tsp salt

Filling

  • 1/2 package (4 oz) cream cheese, softened
  • 1 TBSP unsalted butter, softened
  • 1/2 cup confectioner’s sugar
  • 1/3 tsp vanilla extract
  • Optional, additional confectionaer’s sugar to garnish
Cranberry Apple Cider
  • 1 container (60 oz) cranberry juice
  • 1/2 gallon apple cider
  • 1/2 cup brown sugar
  • 1/2 tsp salt
  • 4 cinnamon sticks
  • 1/2 TBSP whole cloves

Disclaimer – Please check with your provider before beginning any exercise program.

Programs available at RAMC

  • Seniors on the Go
    Typically for those around retirement age. Meets at the Fusch Center. 
  • Strong Bodies
    Currently only virtual classes are available. In person classes are full. Facebook account is necessary for virtual classes. Consists of high reps with low weights. Cost: $30-35 for 12 weeks ($35 for new clients; $30 for repeat clients) 
  • Phase 2 1/2
    Meets 2x/week in cardiac rehab. One-on-one visit for the first visit. No pre-existing medical condition requirement. Cost: $45 per month 
  • One-on-one Guided Exercise Plan
    $45 for a single session that includes instruction and an exercise plan developed especially for you by Jason Noble, Certified Strength and Conditioning Specialist, RAMC Health & Fitness Coordinator. A package of 12 sessions for $480 (saves $5 per session) that would add weekly sessions of exercise instruction and progression. Both of these require the participant to do some exercise on their own.

RAMC Exercise Videos with Jennifer Schneider, RAMC Physical Therapist

Yoga

Yoga with Erika

 

Reedsburg Wellness Opportunities

Check with your local city and chamber of commerce to find out what your area offers!

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