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WellBody at AMERICAN

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WellBody at AMERICAN

Health, Fitness & Wellness resources- Award-winning WellBody Program-AMERICAN Cast Iron Pipe Company

WellBody encompasses everything the Wellness program of AMERICAN Cast Iron Pipe Company (ACIPCO) provides to assist you in achieving your best state of well-being. WellBody offers a wealth of online resources to direct you in your personal health journey including nutrition, fitness, physical therapy, health coaching, and disease and condition management. Specifically, we serve the employees, retirees and families of our AMERICAN community, but we welcome all who are looking for health tips and advice to ‘like’ our page and enjoy.

10/10/2025

HAPPY FALL, YALL! Walktober week 2 and spooky season call for a high-protein, warm meal to keep your strength up while you try to increase your steps every day!

This gluten-free version of a taco salad features seared flank steak instead of ground beef. Instead of using a fried tortilla shell, crisp romaine lettuce serves as a strong foundation for each salad. Queso fresco, a firm and mild cheese, is an excellent substitute for feta if you prefer a less tangy flavor. You can keep the tortilla chips intact for scooping, or gently crush them and sprinkle them on top of the bowl for added texture.

Recipe: https://www.eatingwell.com/recipe/8058371/steak-taco-salad/?print=

10/06/2025

It’s the first full week of Walktober 2025!
Walk your way to better health! 🚶‍♀️💪 Just 20 minutes at home can boost energy, burn fat, and strengthen your body. No equipment needed—just press play and step closer to your goals!

Link to the video here: https://www.youtube.com/watch?v=TRtuK_pfvIg

10/03/2025

Walktober 2025 is here! step up your game this weekend and challenge yourself to go for a walk - at least 10-15 minutes/day has tremendous benefits - here are some of the benefits of walking.

09/29/2025

✨ Mindful Monday ✨
End September Strong and start your week with intention, not rush. A calm morning routine—whether it’s a few deep breaths, journaling, stretching, or a mindful walk—sets the tone for focus, energy, and balance all week long.

Try a quick 2.5-5 minute stretch routine - you can do this anywhere, anytime - whenever you need a mental break to reset and get back to your day.

09/26/2025

As September comes to an end, use today as a reset for your mind and body before the craziness of fall begins!

✅ Fitness: Start where you are—2–3 workouts a week mixing strength, cardio & mobility. Set small, realistic goals to stay motivated.

🥗 Nutrition: Focus on balanced meals with protein, healthy fats, veggies & grains. Meal prep (or just cook extra for leftovers!) to stay on track. Try this recipe: https://www.puregym.com/blog/preppable-protein-bagels-recipe/

😴 Sleep: Build a consistent routine—limit screens before bed, avoid late caffeine, and keep your bedroom cool & calm. Try this yoga sleep routine: https://www.puregym.com/blog/the-best-yoga-poses-for-sleep-and-relaxation/

🧘 Wellbeing: Prioritize stress relief—mindfulness, journaling, nature walks, or connecting with friends. Even 5 minutes counts!

09/22/2025

Self-care isn’t just bubble baths and rest days—it’s also moving your body in ways that make you stronger, healthier, and more energized. Exercise is one of the best forms of self-care because it boosts your mood, reduces stress, and helps you show up as your best self every day. Take time for YOU—you’re worth it! 🧘‍♀️🏋️‍♂️🚴‍♀️

09/19/2025

September is the perfect time to reset, refocus, and take care of yourself.

Self-care goes beyond getting to the gym and eating right. It’s also about protecting your mental health.

You don’t need hours of free time to benefit from stress-reducing practices that support your mental health. Even five minutes a day can make a difference.
Try:
Breathwork or guided mindfulness

Journaling or brain-dumping before bed

Going for a walk in nature

Listening to calming music or a podcast

Community and connection is an important part of promoting mental health too – not every wellness practice is what we might traditionally see as “mindful”.

Try this yoga routine for better sleep: https://www.puregym.com/blog/the-best-yoga-poses-for-sleep-and-relaxation/

Source for September Reset Guide: https://www.puregym.com/blog/september-self-care-reset-guide/

09/15/2025

Stress is your body’s “fight-or-flight” response to challenges. When you’re stressed, your nervous system goes into overdrive—your heart rate rises, your body pumps out cortisol, and stress hormones like adrenaline flood your system.
Because of this, adding more high-intensity exercise (which also raises heart rate, cortisol, and stress hormones) on top of life stress isn’t the best solution.
Instead, the key is balance. While some intense exercise is fine, you should pair it with calming, restorative activities—like meditation, gentle yoga, or light cardio—that activate your body’s relaxation system.

Solution: the “ultimate stress busting workout” for = 2-3 days per week of strength and/or interval exercise and 2-3 days per week of low intensity activity

Example: 20 minute Strength Circuit:
You can do this at home, at the park, or at the gym.
Source: https://www.precisionnutrition.com/ultimate-stress-busting-workout

09/12/2025

This week's self-care tip: pump up your protein intake!

As the temperatures drop, your chances of getting sick increase. Protein is essential for fighting illness because your body needs it to build antibodies, repair tissues, and maintain muscle mass, supporting your immune system and recovery.
Stay on top of your self-care this fall with these quick and easy dinners packed with protein to reduce inflammation and stress.
These fall-inspired recipes also make for great leftovers, if you manage to save some for lunch the next day, or prep ahead for the week. Make a quick dinner for your family ASAP!

Copy the link for the recipes:
https://rachaelsgoodeats.com/20-minute-high-protein-dinners/

09/08/2025

This month is all about the importance of practicing self-care to improve your mental and physical health!

Practicing self care means practicing mindfulness. What ways do you practice self-care? Think about what you can do to refocus, reset, or reenergize.

Maybe it’s meditation, maybe it’s going for a walk, or try this quick workout you can do anywhere, anytime.

Some days you don’t need intensity—you need presence.

The Self-Care Workout helps you reconnect with your body and mind and reminds you: You are strong.

Workout source from Darebee: https://darebee.com/workouts/self-care-workout.html

09/05/2025

Food for Thought...Ever wonder why some foods leave you feeling happy and energized while others make you feel sluggish?

How you feel influences what you eat - what you eat impacts your mood and overall mental and physical well-being. Comfort foods are a go-to when you need to turn your mood around — but could healthier choices actually do more to boost your mood?

Try one of these 8 mood-boosting foods! Read below how each food can impact your mood:

1. Berries - Loaded with antioxidants and vitamin C, berries help fight off stress and inflammation.

2. Fatty fish - Feeling stressed? A serving of salmon might be the answer. Salmon and other fatty fish are packed with omega-3s, and can support brain function. They’re also thought to lower cortisol, the stress hormone.

3. Almonds - A handful of almonds can do more than just keep hunger at bay. Rich in magnesium and healthy fats, they help regulate mood and might even lower the risk of depression.

4. Oats - Tired of feeling ‘hangry?’ Thanks to their fiber and B vitamins, oats can help you avoid the blood sugar crashes that are often linked to mood swings.

5. Dark Chocolate - Packed with antioxidants and magnesium, which both can help you relax and boost your mood.

6. Coffee and Tea - That morning cup of coffee does more than just wake you up. In moderation, caffeine can improve mood and even improve brain function. But keep an eye on your intake after noon – too much caffeine can impact your sleep. Green Tea benefits your immune system and is full of antixoidants to that help relieve symptoms of depression.

7. Bananas - Packed with vitamin B6 and tryptophan, bananas help you produce serotonin. This can help you feel happier and more relaxed.

8. Sweet Potatoes - Looking for a comfort food that won’t lead to a crash? Sweet potatoes might be the answer.“Sweet potatoes are packed with fiber and complex carbs,” Dr. Wu says. “These can help keep your blood sugar – and your mood – balanced.”

Source: https://stvincents.org/about-us/news-press/news-detail?articleId=63374&publicid=395

09/01/2025

Imagine if everyone could reach peak fitness by dedicating only seven minutes a day.

It might sound unbelievable, but improving your health and fitness can truly be achieved in just seven minutes a day—specifically, through the 7 Minute Workout.

So, what is the 7 Minute Workout?
It’s a series of twelve high-intensity, bodyweight exercises performed in a set sequence. This workout has grown in popularity worldwide thanks to its simplicity, efficiency, and minimal time requirement.

Do each exercise for 30 seconds, take 10 seconds rest, and start the next exercise.

Find more information from this website link here: https://www.vantagefit.io/en/blog/7-minute-workout/

Address

1501 31st Avenue N
Birmingham, AL
35207

Opening Hours

Monday	6am - 6pm
Tuesday	6am - 5pm
Wednesday	6am - 6pm
Thursday	6am - 6pm
Friday	6am - 4:30pm

Telephone

+12053072745

Website

http://american-usa.com/

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