Harper Wellness Center

08/31/2026

Who is interested in group Yoga Class. It would be Beginner Yoga. If interested, would you prefer 8:30 - 9 am or 9am - 9:30 am?

08/20/2026

Every great wellness center needs someone who helps make it feel welcoming. For the Harper Wellness Center, that person is Patrick Johnson.

As the manager of the Harper Wellness Centerr, Patrick enjoys connecting with the people who walk through the doors each day. What he appreciates most about working at the wellness center is the professionalism of his coworkers and the opportunity to see and speak with the people who use our facility.

Patrick also has a creative side. Outside of work, he works with leather, creating items like belts, wallets, and notebooks. He has also written several novels and short stories - and hopes to have something published soon!

We're grateful for Patrick and the welcoming presence, creativity, and dedication he brings to the Harper Wellness Center and our community.

08/02/2026

IMPORTANT MESSAGE:
Due to a problem with our 24/7 system, 24/7 access will not be available for HWC members until further notice. We will open early at 6am on Monday morning, 8/3/26. We hope to have the problem resolved on Monday, but 24/7 access may be restricted for longer. Stay tuned for schedule changes and resumption of 24/7 access. Sorry for any inconvenience!

07/17/2026

With all youth beginning to train for sports and fitness, this is a great article to share. Be safe!

STRENGTH TRAINING: OK FOR KIDS? 🏋️‍♂️
by Mayo Clinic Staff (Dec. 2023)

Strength training offers kids many benefits, but there are important warnings to keep in mind. Here's what you need to know about youth strength training.

Strength training for kids? Great idea! Done right, it offers many benefits to young athletes. Strength training is good even for kids who just want to look and feel better. In fact, strength training might put your child on a lifetime path to better health and fitness.

Strength training, not weightlifting
Don't confuse strength training with weightlifting, bodybuilding or powerlifting. Trying to build big muscles can put too much strain on young muscles, tendons and areas of cartilage that haven't yet turned to bone, called growth plates. Also, being more focused on lifting large amounts of weight than on form can make strength training riskier.

For kids, light weights and controlled movements are best. Using good form and being safe are most important.

Children can do many strength training exercises using their own body weight or resistance tubing. Free weights, machine weights and medicine balls are other options. But keep in mind that some equipment designed for adults might be too large for many children.

What can kids get out of strength training?
Done right, strength training can:

Increase children's muscle strength.
Help protect children's muscles and joints from sports injuries.
Help children do better in nearly any sport.
Teach children proper form.
Keep in mind that strength training isn't only for athletes. Even for children who don't want to play sports, strength training can:

Strengthen bones.
Help promote healthy blood pressure and cholesterol levels.
Help maintain a healthy weight.
Help kids feel good about themselves.
Increase physical activity overall.
When can a child begin strength training?
During childhood, being active improves kids' body awareness and control and their balance. Strength training can become a part of a fitness plan as early as age 7 or 8.

Younger children who start sports activities such as baseball or soccer also might benefit from strength training. To strength train, children should be able to follow directions and practice proper form.

The Department of Health and Human Services says that school-age children should get 60 minutes or more of daily activity. As part of this activity, muscle- and bone-strengthening exercises are suggested at least three days a week.

For children who have an interest in strength training, remind them that strength training is meant to increase muscle strength and endurance. Increasing muscle size, also called bulking up, is something else.

You might also check with your child's healthcare professional for the OK to begin a strength training program. Be sure to check with your child's healthcare professional if your child has a known or suspected health problem, such as a heart condition, high blood pressure or seizures.

What's the best way to start a strength training program for kids?
A child's strength training program isn't just a scaled-down version of an adult program. Here are some things you can do to help your child train safely:

Talk with a professional. Start with a coach or personal trainer who has worked with youth to strength train. The coach or trainer can create a safe strength training program that works based on your child's age, size, skills and sports interests. Or enroll your child in a strength training class for kids.
Keep watch. Don't let your child strength train alone. It's important to have an adult who knows how to strength train oversee your child's program.
Keep it fun. Help your child vary the routine to prevent boredom.
Urge your child to:

Warm up and cool down. Your child should begin each strength training session with 5 to 10 minutes of light aerobic activity. This could be walking, jogging in place or jumping rope. This warms the muscles and prepares them for harder activity.

Each strength training session should be followed with 10 to 15 minutes of light aerobic activity and gentle stretching. This helps keep blood flowing to the muscles during recovery.

Keep it light. Kids can safely lift light adult-size weights. Children can try to do one or two sets of 8 to 12 repetitions with good form. If they can't do 10 repetitions, the weight might be too heavy.
Focus on good form. Form and technique are more important than the amount of weight your child lifts. Children can increase the resistance or number of repetitions little by little as they build strength.
Rest between workouts. Make sure your child rests at least one full day between exercising each major muscle group. Major muscle groups are the legs, hips, back, abdomen, chest, shoulders and arms.
Results won't come overnight. But in time, your child will have more muscle strength and be able to work the muscles harder.

Send a message to learn more

05/27/2026

Water Aerobics sign-ups begin now. We highly encourage signing up at the Harper Wellness Center before classes begin on the 8th if possible or register online @ https://form.jotform.com/261465608146056

Pool Access is included in the fee.
If you have a swim noodle, please bring it to class. Water Weights will be available for use during class. The first couple weeks of classes, we will be working around swim lessons for the first 15 minutes of class, so we will warm up in other areas of the pool.

05/21/2026

The Harper Wellness Center is planning on facilitating a Water Aerobics class on Monday, Wednesday, and Fridays, June 8th to July 3rd from noon to 12:45. If interested, leave us a comment or send a message to Loretta Kerschen. You can also stop by the Wellness Center to sign up.

Details and pricing will depend on public interest."

04/15/2026

How much water do you drink? 💦 How much water should you drink? If you look it up, answers vary, but I have always been taught as a general rule that you should drink at least half your body weight in water.

Do you know the benefits of water consumption?💦🥛

Increases energy and relieves fatigue - Your brain is mostly water! Drinking it helps you think, focus, concentrate, and be more alert. Bonus - your energy levels are boosted.

Promotes weight loss - Removes by-products of fat, reduces eating intake, reduces hunger as natural appetite suppressant, raises metabolism, and has zero calories.

Flushes out toxins - Gets rid of waste through sweat and urination which reduces the risk of kidney stones and urinary tract infections.

If you have a hard time drinking plain water, try fruit infused water by adding slices of oranges, lemons or cucumbers, etc. It is refreshing!

Try a bottle of water such as the 64 oz. one pictured below. This way you know you have to drink the whole bottle by the end of the day, more if you weigh over 128.

** Note: Daily hydration needs vary by individual. Please consult your healthcare provider if you have a medical condition that requires fluid restriction.

03/20/2026

ARE ENERGY DRINKS SAFE?
"Cleveland Clinic article"

Turns out there’s a downside to feeling up.

So-called “energy drinks” are promoted as a way to supercharge your mind and body by improving your concentration and focus and making you more alert. And these beverage brands, like Red Bull®, 5-hour ENERGY®, Monster® and Celsius®, continue to fly off the shelves. In 2023, Red Bull alone racked up sales of about 7.34 billion U.S. dollars.

But as they say, all that glitters isn’t gold. As popular as they are, the benefit claims of these mega caffeine-laden and sugar-fueled drinks may not be worth the boost. In fact, they can even pose some serious health risks if you’re not careful. So, before you knock one back, here’s what you should know, according to registered dietitian Amber Sommer, RD, LD.

Types of energy drinks
A bevy of beverages on the market today can give you a quick caffeine fix. Coffee, of course, is the No. 1 pick-me-up for people in the U.S., with an estimated 154 million adults, or 75% of the population, reaching for their daily cup of joe.

For the most part, coffee is considered safe. That is if you’re not refilling your coffee cup throughout the day or ordering Venti coffees (the largest size) at Starbucks. One of those big boys has 410 milligrams (mg) of caffeine. That’s 10 mg more than a healthy adult should have in one day, according to the U.S. Food and Drug Administration (FDA).

But size aside, what if you want a stronger, faster jolt than a regular cup of coffee can give? Energy drink fans will argue that one can or an energy shot (a more concentrated form of energy drink) isn’t worse than having a cup of coffee. An 8-ounce can of Red Bull, for example, contains 80 mg of caffeine. And an 8-ounce cup of coffee contains 95 mg.

Sounds harmless, right? But wait. Not so fast. Caffeine is just one part of the story. Here’s what else you need to know.

Pros and cons of energy drinks
There’s no denying that downing a drink full of caffeine will give you a surge of energy and heighten your focus. So, if you’re cramming for a test, burning the midnight oil at work or looking to up your sports performance, reaching for an energy drink might seem like an obvious choice. But do you really know what you’re drinking?

What’s inside an energy drink?
Besides tons of caffeine, energy drinks also contain a powerful concoction of other ingredients like taurine, an amino acid, and herbal extracts like ginseng and guarana.

“On their own, these ingredients may have some health benefits — like supporting brain and heart health, improved energy and focus and antioxidant and anti-inflammatory benefits — but when you combine them with the additional caffeine and added sugars in an energy drink, it can be a recipe for disaster,” says Sommer.

Health risks of energy drinks
So, how bad are energy drinks for you?

“Occasional consumption of energy drinks by healthy people is not likely to be harmful,” clarifies Sommer. “But drinking them regularly can increase your risk of adverse health effects, especially if you have an existing medical condition.”

The side effects of energy drinks are many.

“The combination of caffeine and added sugars in energy drinks is associated with decreased insulin sensitivity and increased blood sugar, so they may not be a smart choice for those with diabetes,” she continues.

Downing an energy drink may also put you at risk for things like:

Anxiety
Depression
Diarrhea
Hallucinations
Headaches
Mood swings
Nausea
Rapid heart rate (tachycardia)
Stroke
Tooth decay
Weight gain
Energy drinks, stroke and heart issues — oh, my!
Surprised to see stroke in the list above? It’s true. Energy drinks can also trigger stroke. A stroke is like a heart attack but in your brain. The condition that can cause a stroke after downing an energy drink is called reversible cerebral vasoconstriction syndrome (RCVS). This sudden spasm of the blood vessels in your brain can either restrict its blood supply or cause a hemorrhage.

“It’s not uncommon for individuals to feel jittery or anxious after consuming caffeine alone,” Sommer warns. “But when you consume excessive amounts and combine this with the stimulant effect of the additional ingredients, like guarana, it can amplify the psychological and neurological effects. It may also have cardiovascular effects, like an increased heart rate and blood pressure, and may even lead to stroke.”

High blood pressure is the leading risk for stroke.

Other health considerations
Besides the many physical and mental health risks, there are other important things to consider before reaching for an energy drink, notes Sommer.

Mixing energy drinks with alcohol
“Mixing alcohol with an energy drink is a really bad idea,” she stresses. “The invigorating effects of the energy drink can mask the intoxicating effects of alcohol, so you don’t feel how drunk you’re getting.” And that makes for a very deceptive duo.

The U.S. Centers for Disease Control and Prevention (CDC) reports that people who mix alcohol and energy drinks are four times more likely to binge drink than those who don’t add an energy boost to their cocktail. They’re also more likely to report unwanted or unprotected s*x, driving drunk or riding with an intoxicated driver or getting injured.

Sommer goes on to explain that becoming dehydrated is also a concern. “Caffeine has a diuretic effect which can increase risk for dehydration, making it even more important to consume adequate water and other non-caffeinated fluids to stay hydrated.”

She adds that because they taste good, an energy drink is typically consumed quickly like a soda instead of sipped casually like a cup of coffee, which enhances the drink’s effects.

Mixing energy drinks with medications
The ingredients in energy drinks don’t always interact well with certain medications either, so mixing them is a bad idea. “If you’re on an anti-depressant or anti-anxiety medication or a blood thinner, the stimulants in an energy drink can amplify or reduce the effects of those medications,” Sommer cautions.

Who should avoid energy drinks completely?
According to Sommer, these groups should avoid energy drinks entirely due to the potential risks:

Kids and adolescents
Pregnant women
Individuals with pre-existing conditions (like heart or kidney disease)
Anyone who takes medications regularly to treat health conditions
Healthy alternatives to energy drinks
Some energy drink brands are touting “healthier” options, which are sugar-free or low-sugar and low-calorie and may contain some vitamins and minerals. But that still doesn’t mean they’re good for you.

“There’s no way of knowing if the claim is true or not,” states Sommer. “Maybe they have less sugar or less caffeine, but they probably still contain lots of other additives and stimulants that aren’t good for you at all.”

The temporary perk you get from an energy drink is short-lived and will eventually leave you feeling less than great. So, if you’re in a slump or want to jump-start your day, instead of grabbing an energy drink for a quick fix, consider these safer alternatives:

Coffee. In moderation, coffee is a strong source of antioxidants and may even decrease your risk of cognitive decline and cancer and liver disease.
Black tea. Study after study shows that drinking tea is great for you. And there are lots of options to choose from. For an energy boost, black tea is probably your best choice. At around 45 mg, it has the most caffeine of any tea, and about half as much as a cup of coffee.
Green tea. An overall awesome tea option, research has shown that green tea may also help fight cancer and your risk of heart disease, lower blood pressure and cholesterol, and help you lose weight.
Coconut water. This option is loaded with minerals, antioxidants and electrolytes, making it a perfect way to boost your energy after a workout.
Kombucha. This fermented black tea has probiotics, which can aid with digestion.
Sports drinks. They can be high in sugar and calories, but sports drinks like Gatorade® and Propel® are also helpful for replacing electrolytes, which other energy drinks just can’t. “It’s important to not overuse them, though,” says Sommer. “Most people don’t need to drink them on a regular basis.”
Natural ways to stay energized
Of course, there are also natural ways to keep your energy up. According to Sommer, it’s important to:

Drink enough water. Making sure you drink enough water throughout the day will help keep you from being dehydrated, which zaps your energy.
Sleep. Not much is better than getting a lot of good quality ZZZs. And feeling rested will mean you need less caffeine to stay awake and alert.
Eat well. Eating well-balanced meals that include lean proteins, fruits, vegetables and whole grains will help keep your blood sugar levels in check and make you feel fuller longer, without the need for extra caffeine and sugar.
Exercise. Staying active will naturally boost your energy levels, improve your mood and just make you feel better overall.
Bottoms up? Here’s the bottom line
Energy drinks might be a convenient and quick pick-me-up, but their health risks aren’t worth the tradeoff. From the sky-high caffeine, sugar overload and hidden ingredients, energy drinks are anything but healthy. And choosing healthy over hasty is always the best way to go.

There are lots of other ways to put a pep in your step that not only boost your energy but are also kind and nurturing to your body.

03/13/2026

Improve your health journey!!! Join and use our Aerobic Room, Equipment Room and Weight Rooms. Low impact aerobics (10 am) and Chair Classes (11 am) on Monday, Wednesday & Friday.