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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.

11/03/2025

Instead of falling back, like our clocks have, fall forward into the first week of November with a positive health reset! Slow down and think about what health goals you want to accomplish before the end of this year.

------ Swipe right for a no-equipment, mini fall fitness challenge you can do anywhere — 20 squats, 10 push-ups, 30-second plank, repeat 3x.

------ Swipe to the last page for a healthy recipe to get you into the holiday spirit with seasonal produce to keep you on budget as well as pack you with nutrients to keep you strong through the flu season!

10/31/2025

HAPPY HALLOWEEN AMERICAN!
Keep your metabolism and blood sugar regulated before all the candy and try this quick, no-equipment, Halloween-themed workout is perfect for all fitness levels and can be done at home or in the office during a work break. No hocus pocus - just healthy focus!!

Spooktacular 10-Minute Halloween Workout! 👻💪
Total Time: 10 Minutes
Format: 40 sec work / 20 sec rest — Repeat the circuit 2 times
(Need it lighter? Do 30 sec per move!)

🧟‍♀️ 1. Zombie Marches

March in place with straight legs, reaching arms forward like a zombie.
👉 Great for core stability and hamstring mobility!

🕷️ 2. Spider Crawls

From a high plank, bring one knee to your elbow, alternating sides.
👉 Core + upper body burner!

🎃 3. Pumpkin Squats

Squat low like you’re picking up a pumpkin, then reach overhead as you stand tall.
👉 Full-body strength + flexibility!

🧛 4. Vampire Lunges

Reverse lunges — hands crossed over your chest “vampire style.”
👉 Targets glutes, quads, and balance.

🦇 5. Flying Bats

Stand tall, hinge at the hips, extend arms like wings, then squeeze shoulder blades together.
👉 Strengthens back, improves posture (perfect for desk workers!).

👻 6. Ghost Plank Taps

Hold a plank and tap each shoulder — keep your hips steady!
👉 Engages core, chest, and shoulders.

💀 7. Monster Jacks

Jumping jacks — or step side-to-side for low impact.
👉 Boosts heart rate and energy!

🕸️ 8. Black Cat Stretch (Cool Down)

Arch and round your spine like a stretching cat.
👉 Releases back tension, improves mobility.

10/27/2025

Remember: Fall is about progress, not perfection. Keep moving, stay mindful, and enjoy the change of season — body, mind,

As the leaves change, it’s time to strengthen your center — your core stability, posture, and balance.
This 20-minute fall-inspired, no-equipment core workout will fire up your abs, obliques, and lower back while keeping your body mobile and your mind centered.

----->>>WORKOUT CIRCUIT (15 minutes total) >Option: Hold a small pumpkin or pillow for added resistance.

3. “Pumpkin Patch Plank”
- Hold a forearm or high plank.
- Engage your core and squeeze your glutes.
>>Modify: Drop knees or do incline plank on a sturdy surface.

4. “Crisp Air Crunch Reach”
- Lie on your back, legs bent at 90°, arms extended.
- Crunch up and reach toward your toes.
- Keep your neck relaxed and core tight.

5. “Sweater Weather Side Planks”
- Hold a side plank on forearm or hand.
- Option: Drop bottom knee to modify.

Switch sides halfway through (20 sec per side).

10/24/2025

🎃 Healthy Halloween Treats! 👻
Keep your spooky season sweet without the sugar crash! 🍬✨
Here are 3 quick, fun, and guilt-free snacks to make your Halloween tasty and healthy!

Treat yourself — the healthy way! 🎃💪

10/20/2025

🍁 FALL Into a New Health & Fitness Routine! 🍂
As the seasons change, it’s the perfect time to reset your health goals, build strength, and keep your body moving — no equipment needed!
This 20-minute full-body, fall-inspired at-home workout boosts strength, flexibility, and energy — ideal for all fitness levels.

🧡 🍁 FALL FULL-BODY WORKOUT 🍁
20 minutes | No Equipment | Full Body Strength & Mobility

Warm-Up (3 minutes)
- March or jog in place – 1 min
- Arm circles + torso twists – 1 min
- Bodyweight squats – 1 min

Workout (15 minutes total)
- Perform each exercise for 45 seconds, rest 15 seconds, and repeat the full circuit 2–3 times.
Rest 60–90 seconds between circuits.

1. Falling Leaves Squats 🍂 (Bodyweight Squat + Reach Overhead)
- Stand tall, squat low, reach your arms up as if catching falling leaves.
- Focus on control and breathing.

2. Autumn Lunges 🍁 (Alternating Reverse Lunges)
- Step one foot back into a lunge, keeping your front knee aligned.
- Add a gentle torso twist toward your front leg for mobility.

3. Pumpkin Push-Ups 🎃 (Regular or Knee Push-Ups)
- Engage your core and keep elbows at a 45° angle.
- Modify by dropping to knees or doing wall push-ups.

4. Harvest Plank Hold 🌾 (Plank with Shoulder Taps)
- Tap opposite shoulders while keeping hips steady.
- Hold strong for core stability and shoulder strength.

5. Crisp Air Stretch & Reach 🍃 (Standing Side Stretch + Forward Fold)
- Reach arms overhead, lean side to side, then fold forward and relax.
- Deep breathing here to calm your mind and loosen tight muscles.

Cool Down (2 minutes)
- Deep breathing stretches: chest opener, hamstring stretch, and shoulder rolls.

>>>End with a mindful inhale of gratitude for your health.

10/17/2025

Happy Fall Everyone!

Here's a fall bucket list to give you some ideas on how to stay active and healthy while also enjoying the change in weather! Get more steps for Walktober! Get outside, try a new workout, go to a fall festival with your family, bake a fall-inspired recipe, and more!

10/13/2025

It’s Week 3 of Walktober, and as we get closer to Halloween, the days are getting shorter and cooler. Boost your steps no matter what the weather is with an indoor treadmill workout you can do anytime: Spooky 2s Sprint + Climb Treadmill Workout.

For the link to this workout and more spooky-themed workouts click here: https://www.peanutbutterrunner.com/halloween-themed-workouts/

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!

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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