Welcome to your October roundup, packed with a workout that can be done anywhere, helpful tips, fun facts, event updates, & community highlights to help you stay on track!

Inch Worms - Stand with your feet hip-width apart. Hinge at your hips, touch the floor with your hands, and slowly walk your hands forward until you are in a high plank position. Pause for a second, then walk your hands back toward your feet and return to standing.

Thrusters - Stand with your feet shoulder-width apart, holding a pair of dumbbells at shoulder height. Lower down into a deep squat, keeping your chest up and knees tracking over your toes. Drive explosively through your heels to stand up, using that momentum to press the dumbbells directly overhead.

Reverse Lunge - Stand tall with your feet hip-width apart. Take a large step backward with one foot and lower your hips until your back knee is hovering just above the floor and your front thigh is parallel to the ground. Push through your front heel to return to the starting position, then repeat or alternate sides.

Crunch Kicks - Lie on your back with your hands flat under your glutes for lower back support. Lift your chest slightly into a mini-crunch while extending your legs straight out, a few inches off the floor. Pull your knees in toward your chest while simultaneously crunching your upper body upward, then kick your legs back out straight.

Elbow Plank - Lie face down, placing your forearms flat on the floor with elbows stacked directly underneath your shoulders. Lift your body into a straight line from head to heels, squeezing your glutes and drawing your belly button toward your spine. Hold this position without letting your hips sag or hike upward.

Alt. Lunges - Alternating forward lunges. Stand tall with your feet together. Take a controlled step forward with your right foot, lowering your hips until both knees form 90-degree angles. Press firmly off your front foot to step back to the start, then immediately repeat the movement stepping forward with your left foot.

Twisting Crunch - Lie on your back with your knees bent and feet flat on the floor, placing your hands lightly behind your head. Lift your shoulders off the mat and rotate your torso, bringing your right elbow toward your left knee. Lower back down with control and alternate sides on the next repetition.

Myths Vs. Facts

Myth - Wellness is about looks       Fact - Wellness is about feeling good

Myth - You need hours at the gym       Fact - Consistency beats intensity

Myth - Healthy eating is too expensive       Fact - Healthy can be simple & affordable

Myth - You need perfect discipline       Fact - Progress, not perfection

Myth - Supplements can replace healthy habits      Fact - Supplements support, not substitute

Protect Yourself this Flu Season

As temperatures cool and people spend more time indoors, taking steps to prevent the spread of seasonal illnesses becomes especially important. The Centers for Disease Control and Prevention (CDC) recommends getting an annual flu vaccine and practicing everyday prevention habits. Wash your hands often, cover coughs and sneezes, clean frequently touched surfaces, and avoid close contact with others when they are sick. If you develop flu symptoms, take steps to protect others and contact your healthcare provider if you have questions about your symptoms or treatment. Small, everyday actions can help protect you, your family, and your community this season. Source: Centers for Disease Control and Prevention. (2026, September 1). Healthy habits to prevent flu. https://www.cdc.gov/flu/prevention/actions-prevent-flu.html

Upcoming Classes & Events

 Spin Class

• • Mondays, Wednesdays, and Fridays @ 6am - Fitness Center
  • Fridays, Oct. 9 & 23 @12pm w/Dr. Capawana - Fitness Center

 Lapwai Resistance Band Training

• • Mondays & Wednesdays @12pm - Fitness Center

Kamiah Resistance Band Training

• • Oct. 9 & 23 @12pm - Wa-A'Yas

Pilates

• • Tuesdays & Thursdays @12pm - Fitness Center

Myofascial Magic

• • Monday, Wednesday & Friday @11am - Fitness Center

Kamiah Myofascial Magic

• • Oct. 9 & 23 @11am - Wa-A'Yas

Kamiah Mileage Club

• • Wednesdays – 12pm, Wa-A’Yas

Lapwai Mileage Club

• • October - 19 & 27

Kamiah Fit & Fall Proof Exercise Classes for Older Adults

• • Mondays & Wednesdays @1pm -Wa-A'Yas

Lapwai Fit & Fall Proof Exercise Classes for Older Adults

• • Wednesdays @2:30pm & Thursdays at 1pm - Large Conference Room

Lapwai Food Distribution 

• • Tuesday, November 10 @9am - LHS Gym Parking Lot

Community Cooking Class

• • Thursday, October 22 @4:30 pm -Conference Room

Community Support Group

• • Tuesday, October 20 @5:00 pm -Conference Room

Lapwai Pumpkin Painting

• • Friday, October 23 @5pm - Pi-Nee-waus

Kamiah Pumpkin Painting

• • Wednesday, October 28 @5pm - Wa-A'Yas

NMPH DELAYED OPENING - Wednesday, October 21 - All-Staff Meeting/Training

7. Get Connected

• • Follow us: Facebook  &  Instagram 
  • Reply with your questions, progress, or class feedback, let’s build our community together!

Wellness Wisdom Archive

2025

• • July - newsletter & video
  • August - newsletter & video
  • September - newsletter & video
  • October - newsletter & video
  • November - newsletter & video
  • December

2026

• • January - newsletter
  • February - newsletter
  • March - newsletter
  • April - newsletter
  • June newsletter
  • July newsletter
  • August newsletter
  • September newsletter
  • October newsletter