Fitness Tips

One step at a time is the best way to start a journey.  On this fitness journey our first step was nutrition, hopefully you have had some luck with one of the tips from last week, or a healthy swap of some sort.  Our second step is working out.  There is lots of advice out there about how much, when, where and what you should do first.  The best advice that I can give you is find something you like and go with it.  If you are not enjoying your workout you are not going to do it, so find a class, a video, a pintrest board, whatever gets you going and start moving.  With that being said, there are a few tips that can help you make sure you are getting the most bang for your buck and doing it safely.

  1. Make sure that you are moving at least 30 minutes most days of the week.  Getting your heart rate up for at least 30 minutes helps with heart health and overall fitness levels.  If you can’t do all 30 minutes in one setting break it up into 3 10 min, or 2 15 min bouts of exercise.  But make sure at least a few times a week you schedule a full 30 min of getting exercise.
  2. Rest days are important.  You need to give your body time to recover, so taking at least a day off a week is important.  Speaking of rest, sleep is also an important part of recovery so make sure you are getting at least 7 hours of shut eye a night.
  3. Drink water.  Hydration is also an important part of being able to push your body to workout, if you are not hydrated then working out feels harder.  Gatorade and other supplement drinks are not as important unless you are working out for more than an hour at a time and are sweating a lot.
  4. Have fun.  We are going to end on this note because it is important that you are enjoying what you are doing otherwise you will not stick with it and this is a lifestyle change not a diet!  There are lots of options out there find one that you enjoy.  It is ok to change and try many different things before you find the workout that works for you.



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Tips to eat healthy


There is lots of information out there about healthy eating and what it looks like.  Depending on the source it can be good or bad advice and unfortunately sometimes it is hard to tell one from the other. So here are some easy tips to follow that will help you on your wellness journey.

  1. When grocery shopping stick to the outside.  The fresh fruit and veggies, meat, and dairy is all on the outside aisles, the processed stuff in boxes, try and stay away from that.
  2. Fill your plate half full of veggies and fruit.  The more colorful your plate is with veggies the more likely you are getting all the vitamins and minerals you need.
  3. Eat more whole grains as opposed to refined grain, such as whole grain bread not white bread, whole wheat pasta not bleached pasta.
  4. Drink water. Make sure you are not drinking calories by cutting out pop and other sugary drinks.  If water starts to get boring throw in some fruit, veggies, or mint to help spice it up.

These are just a few tips to help you get started eating healthy.  Try doing them one at a time as opposed to jumping in with both feet and setting yourself up for failure. Slow and steady is how you win the healthy lifestyle race, keep moving forward and don’t let one little stumble set you back to far!

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January Newsletter


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New Years Resolutions

It’s that time of year again, making big promises to ourselves that we will never keep.  This year will be different though!  Instead of the broad resolutions of I’m going to drop 50 pounds, eat healthy and get more sleep make SMART resolutions.


SMART resolutions break down those big goals down to easy to attain and measure goals.  For instance lets take I’m going to lose weight and break it into a SMART goal

S: Lose weight is to vague, to be specific you need to define exactly such as I am going to lose 20 pounds by the end of 2017.-This is also where you will put your plan: Workout 4 days a week and meal plan each week.

M: I am going to measure it by losing 2 pounds a month, working out 30 min MWFS, and having a meal planing time each Sunday.

A: Totally doable by sticking to a workout and healthy eating plan.

R: Is this a good goal for you? Maybe it needs to be inches related?

T: Not only do you have short-term, monthly, but also a long-term goal, for the year.

Using SMART goals will help you to stick to whatever your resolution is this year.

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4th Annual Weight Loss Challange


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December Newsletter

Click on the link below to see details for the upcoming Weight Loss Challange and for staying fit over the Holidays


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Healthy Holidays

It is easy to get swept up in the Holiday Season and become quickly overwhelmed.  Here are a few tips to help.

  1. Drink water. Staying hydrated helps with cravings, brain power, and your energy levels!
  2. Don’t skip meals. Showing up starving to the Thanksgiving Feast is never a good idea.
  3. Do something active as a family. Start a new tradition of flag football, after Thanksgiving dinner walk, or a snowball fight (take advantage when the white starts falling, never know when its going to happen) .
  4. Run a 5K for a good cause.  There are several out there for every holiday.
  5. Its OK to say no.  If you don’t have the time or the desire say no instead of  saying yes and dreading the commitment just say no.
  6. Breathe. Take time to stop and enjoy the holidays and what they mean.

These are just a few tips to help you enjoy this Holiday Season.  Make sure to take time for yourself and what you like to do as well.

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October Newsletter


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Welcome Candace Davidson! New Buhler Wellness and Recreation Director

Welcome Candace Davidson as our new Buhler Wellness and Recreation Director! Candace is a Buhler native and brings years of experience in directing and promoting wellness and recreation programs and activities.

“I am excited to start a new chapter in my life as well as for the City of Buhler with the creation of this new position. Being a part of the community’s health and wellness through the wellness center and recreation is a dream come true for me. Having already been a part of the wellness center through teaching classes and as a board member, I am excited about the new building that is coming and all of the different and new things we can do with the creation of space. With the additional fields and updates to the rest of the sports facilities, many opportunities have opened up. I hope to positively impact the wellness of our community.”


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Best time to buy a One Year Membership is NOW!!

This would be a great time to buy a One Year Membership to the BWC! These prices will not last long!

Single $150 (2 months free!)

Family $250 (2 months free!)

Find membership forms in the Membership tab or stop by the BWC and pick one up!


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Spring Class Schedule

2016 Spring Schedule

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New Facility Update

The schedule is to begin demolition of the current pool house the beginning of March and pouring foundations of the new facility later in April. Expected completion by the end of the summer! 



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Nutrition/Weight Loss Class February 8

MONDAY, FEBRUARY 8 AT 7:00 PM AT BUHLER MB CHURCH                           Cost is $3                                                                                                                                   Free for WLC participants

Come and learn from Keri Goetz-Shroyer, RD CDE. Keri is a Registered Dietitian and a Certified Diabetes Educator. She got her nutrition degree from Fort Hays State University and completed an internship at St. Francis Hospital in Tulsa, Oklahoma. She has worked at the Hutchinson Clinic for 20 years and has been instrumental in the development of both the Diabetes Education program and the Wellness program. She is passionate about health and wellness and strives to find practical ways to help people improve their overall health and wellbeing. Keri lives in Hutchinson with her husband, Mark. They enjoy keeping up with the busy lives of their 6 children.


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Gains and Losses

We have 31 participants in this year’s “10 Weeks, 10 Pounds” Weight Loss Challenge. Over 85 pounds were lost in the first week! But even more impressive is what we’re gaining: a positive self image, better nutrition, stronger bones and lean body mass, years to our lives…I could go on and on! Our fitness classes are booming and we’re having so much fun (right?)!

The cool thing about this year’s challenge is that we are all winners. This could be the toughest 10 weeks in our lives but we are working together and encouraging and motivating each other to reach our goals and win the battle for better health!



Nutrition Class: Thursday, January 14 at 7pm

Manage your weight and make healthier choices this year! Our first nutrition class will be this Thursday at the Buhler MB Church! Tina Yutzy will share about how to manage your weight by getting back to the basics and making some healthy changes for you and your family. Class is free for Weight Loss Challenge participants, $3 for the public.

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Register for the Weight Loss Challenge this Saturday!!

We’re going to have so much fun getting healthy in this new year! Fitness classes begin next week, nutrition/weight loss classes are getting lined up, and best of all you can sign up to be a part of the Weight Loss Challenge! The main goal is to lose 10 pounds in 10 weeks, but really, so many other benefits come from exercise and a healthy diet! We will help you get on the right track with classes, personal training and your own health journal! See you Saturday!


  1. Register on Saturday, January 9, 8am-12pm at the BWC.
  2. Individuals OR teams of 2 can enter the challenge.

Cost per person:

$25 for members

$35 for non-members with access to BWC during City Office hours

$45 for non-members who want a key card for 24 access to BWC

  1. Weigh Ins: Saturdays: 8am-10am Must weigh in weekly to be eligible  for prizes.
  2. Challenge will last 10 weeks from January 9-March 19.

New this year:

  1. Nutrition Classes will be offered throughout the challenge! Dates and times to be announced.
  2. Journaling: You will receive a 10 week health journal to help you stay on track with your goals and measure your progress.


  1. Every participant who loses 10 pounds!
  2. Participant who logs the most hours at the BWC
  3. Team that loses 20 pounds (both have to lose at least 10)
  4. Participants who complete their health journal
  5. Participant who attends the most classes



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New Fitness Classes Begin January 11

Here is the new class schedule! Fitness classes are $1 for members or $3 for non members.

January 2016 change Yoga January 2016 Schedule


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2016 Weight Loss Challenge

Join the BWC Weight Loss Challenge where you will find accountability and encouragement to help you get the perfect jump start to your 2016 fitness goals! Sign up January 9 at the BWC! More details to come!


Feet on a bathroom scale – Isolated

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Give the gift of better health!

Purchase a gift certificate for $40 which will include 2 months free membership and a key card for 24 hr access. Print off your Gift Certificate or pick one up at the BWC! A great gift idea!

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Holiday Half Price Special!

NEW members can join the BWC for the month of December for only $7.50 (Single) or $12.50 (Family). No more excuses! Stay fit through the holidays! Simply download the membership form in the “Costs and Membership Forms” tab and sign up now! You’ll be glad you did!

***Membership will only be good through December 31***

***Key Card for 24 hr. access has an activation fee of $10***

***Please read all rules and regulations for memberships***



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New Facility Plan

We are excited to share with you the plan for the NEW Buhler Wellness Center! We are still on target to begin construction next spring! The center features a large cardio and weight area, class studio that can be used for fitness classes and other events/parties, locker rooms, a 12’x22′ pool for water aerobics or swimming lessons, kids play area, outside entrance to pool and outside entrance to a restroom. Click here to see the plan! WellnessCenterFloorPlan

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The last 2 years BWC has hosted a Weight Loss Challenge to encourage and support our community in taking steps to a healthier lifestyle. As we look at future challenges we would appreciate the communities input! Please take a short 7 question survey:

WLC Survey

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Fun at Frolic

Thank you to everyone who came by for the healthiest snack at Frolic! Our layered snack cups were a hit! A big thanks to Judy Heidi! Judy is one of our new board members and we are blessed to have her on our team! We also20151003_141404 had a blast with our tricycle races. See a fun video on our facebook page!

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As we plan our new Wellness building, we would like input from the community.

Let us know your ideas about and your requests for:

  • Weights
  • Cardio
  • Classes

Anything else you would like to comment on, suggest, or ask about?

Just comment to this post!

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Please double check to be sure you will instantly receive email updates – – –Go to – and be sure it is set to ‘instantly’ receive messages. If not, click “edit” and click to receive messages instantly; then click ‘close’.

A good way to keep track of what is happening at BWC!

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Thank you to those that joined us for our special St. Patrick’s Day 2 Hour “Cardio Dance-a-thon”


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