THE INSIDER
WHY WE’RE HERE.
A MESSAGE FROM THE CEO (CONTINUED)
We’ll give you stories from members who started as complete beginners, tips for taking those first steps on the fitness floor, and easy ways to get your whole family moving together. We also have stories from hardcore, long-time members who have made their goals, tried new things, and had many other successes (and failures :).
Most of all, this newsletter is a celebration of you our members who show up, try new things, and support each other. Thank you for being part of our community and for trusting us with your health and your family’s well-being. We can’t wait to grow with you, one step, one lift, and one workout at a time.
We also would like to hear from you. Let us know what you like and let us know, kindly, what you don’t like.
-Susan Jansson & Team
CLUB UPGRADES
ARCATA
FreshPaint:ourtrainingstudiofeatures asleeknewlookdesignedtoelevate yourworkoutexperience.
EnhancedLighting:we’veinstalled state-of-the-artlightinginboththe studioandhottubareatocreatethe perfectrecoveryambiance.
PremiumCarpeting:ourhallway carpetshavebeenupgradedfora smoother,cleaner,andmorehigh-end feelthroughouttheclub
EUREKA
Women’sLockerRoomRefresh: experiencealuxury-spafeelwith stunningnewfloor-to-ceilingshower tilingandplush,brand-newflooring throughout.
DigitalSignage:stayinformedwithnew digitaldisplaysprovidingreal-timeclub updates
EnhancedSafety:we’vecompleteda full-facilityupgradetoouremergency lighting,ensuringtheclubisassafeas itisstylish
CLUB UPGRADES
FORTUNA
HealthSPORT2.0
InBodyFitConsults:brandnew InBodymachine!Provides medical-gradebody compositiondatatocreatea personalizedreportforyour fitnessgoals.
FortunaClub
Team&Space:addedthreeelite instructors,freshmodernpaint, andtwoadditionalstudioareas. NewEquipment:nowfeaturinga newsquatrack,liftingplatform, climbingrope,pegboards,anda brand-newT-BarRow.
Gymnastics
NinjaAcademy:launchedanew obstacle-basedtraining programforkids.
MCK
Core&Stability:brand-newabwheelsand avarietyofmedicineballstoenhance stabilityandexplosivepower.
FunctionalStrength:new7lband15lbsteel maces(strengthtool)forprogressive shouldermobilityandcorerotationalwork.
Lower-BodyPrecision:addedanklestraps forcablemachinestohelpyoudialin targetedmovements.
Upgrades&Rewards:Addeda newclimbingropeanda"Prize Store"wherekidscantrade tokensforrewards.
HSAlign
NewEquipment:Wehavenew professional-gradefoamrollers toenhanceyourrecoveryand newhigh-densitymatsforbetter floorwork.
COACHES CORNER
A WORKOUT JUST FOR YOU
BY: JOE GENOVA, FITNESS DIRECTOR
Full Body Workout:
1.ChestPress–10reps
Layingdown,pushweightsupfromyour chest,lowerslowly
2.Bent-OverRows–12reps
Stand&hingeathips(keepbackflat),pull weightsuptoyoursidesandbackdown
3.SideLunges–8xeachside
Plantonefoot,stepandlungewithopposite leg
4.Step-Ups–10xeachside
Stepontoastairorasturdysurface&step backdown10xeachside
5.ShoulderPress–10reps
Standwithelbowsparalleltoshoulder, extendarmsoverhead&backdown
6.WallPlank–holdfor30sec
Forearmsonwall, stepback12-18incheskeepbodystraight
TIPS
Startlight(5-10lbs)
Youshouldfinishall repswithgood form
Last2–3reps=a littlechallenging
Tooeasy → go heaviernexttime
Losingcontrol → go lighter
“15-MINUTEPOWERBOWL” MEMBER’S MENU
RECIPE OF THE MONTH
HIGH PROTEIN | NO STOVE
INGREDIENTS ASSEMBLY
15 cups cooked chicken breast (shredded rotisserie or pre-grilled strips)
1 cup cooked quinoa or brown rice (use the 90-second microwave pouches for speed)
½ large avocado, sliced or cubed
2 cups fresh baby spinach or arugula
¼ cup canned black beans (rinsed) and ¼ cup halved cherry tomatoes
Dressing: 1 tbsp olive oil + juice of ½ lime + a pinch of chili flakes
WHEN? This bowl is designed for the postworkout window when you’re hungry but don't want to spend an hour in the kitchen.
WHY? This meal will aid in muscle repair from the 45g of high-quality lean protein, lower inflammation and prevent the post-lunch energy crash from the quinoa complex carbs. It will also help soothe sore joints after a heavy lift from the Omega-3s avocado and olive oil provide
MEAL PREP? You can easily scale this recipe for a week of lunches - just keep the avocado and dressing separate until you’re ready to eat to keep everything fresh and vibrant!
TOTAL FAT | 39G (OMEGA-3S & MONOUNSATURATED) TOTAL CARBOHYDRATES| 64G DIETARY FIBER| 18G SERVINGSIZE:2(OR1LARGEPOWERBOWL)
Place the fresh greens in a large bowl Top with the warm grains (the heat will slightly wilt the greens, making them easier to digest)
Arrange the chicken, beans, tomatoes, and avocado on top Whisk your dressing ingredients in a small cup and pour over the bowl
Season with salt and pepper to taste
NUTRITION FACTS (PER FULL BOWL)
CALORIES | 930 PROTEIN | 75G NET | CARBS | 46G
BETTER TOGETHER
Jennifer Bernstein HSALIGN MEMBER
