January 2026
Stretch Therapy
Learn what this form of bodywork can do for you! Page 2
Intensity Series A limited 6-week group class series, free with membership! Page 7
Swim Lessons Check out our group swimming lesson schedule for the year! Page 9
Stretch
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Nadine Corda - Fit Pro
Self-care is anything that nourishes you and supports your well-being. There are endless options of what self-care can look like. From taking a 20-minute nap to spending time in nature.
The pitfall is that self-care is often the first thing we drop when schedules get busy. It’s so easy to let go of the things that we do for ourselves when others need us. If you feel selfish taking time for your favorite Les Mills class when your family, friends, (insert anything here) need you, then you are not alone in that. Before too long too many other responsibilities have taken precedence, and your self-care routine has flown out the window. This is often why New Year’s resolutions fail!
What if you looked at self-care differently, and considered it not as a selfish thing, but as a gift you are giving others? When you prioritize your own self-care it allows you to show up more fully for your partner, family, friends, jobs, and in pursuit of your own goals. By nourishing yourself with self-care endeavors you become more balanced, and the people you surround yourself with benefit from that. Self-care is the opposite of selfish!
Wishing you a happy New Year, and much joy in prioritizing a self-care routine.
Don Johnson - Fit Pro
Setting new fitness goals can be intimidating, and sometimes it feels like we don’t have what we need to get started. Fashionable workout clothes, a gym membership, the latest fitness equipment, but what if I told you that you don't need all that stuff to get started?
For this workout, all you need is a comfy pair of shoes and warm layers for the weather (if you are exercising outside). And of course, water! Hydration is very important, even in the winter months.
Warm up by walking or walking in place for 3-5 minutes, then do a light stretch for 3-5 minutes after your muscles are warm.
Jog for 60 seconds then walk for 90 seconds. Repeat this for 20-30 minutes. This type of interval workout is meant to help build up endurance, going from walking to jogging over several weeks. This will increase your cardiovascular system’s stamina to prepare you to go at a greater distance!
Walk and/or jog 2-3 times each week, allowing for rest days between.
Contrary to popular belief, rest days don’t equate to doing absolutely nothing. You can still move on rest days by incorporating low impact exercise like yoga or cycling so you do not get burned out. Always listen to your body! Rest is essential for recovery and helps to keep you injury-free!
Have a great winter!
Nicki Presley - Fit Pro
It's that time of year again when we reflect upon our last year's events, accomplishments, and setbacks. It's a time to start fresh and embark on a new year. In the fitness world, this usually means New Year's resolutions.
In 2024, about 30% of Americans made resolutions. And of those, most were geared toward health and fitness. However, only about 9% who set resolutions actually completed them. (www.forbes.com/health)
So how can we improve upon these statistics?
Set realistic goals!
How do you set goals though? There are short-term, intermediate, and long-term goals. The Merriam-Webster Dictionary states that a goal is the end toward which effort is directed. So, let's first decide the end. The "end" or long-term goal will be the final stage at which you achieved your set intention. For example, let's say you'd like to lose 20 pounds. The long-term goal would be the loss of 20 pounds in a certain time frame. On average you can lose about 1-2 pounds per week. So, a realistic goal would be to lose 20 pounds in 4-5 months.
Now work toward the goal in smaller milestones or short-term goals. This would be the first 2-4 weeks. These might also be classified as healthy habits. Some examples: drinking more water, starting a daily food log, prioritizing sleep, purchasing a gym membership, or asking friends/family for accountability.
Next, set intermediate goals between 5-16 weeks (1-4 months). These might consist of following a progressive strength and cardiovascular plan. Find a progressive weight training program for 2-4 times per week. Or find a couch-to-5k program to burn more calories. You may also want a fitness log or book to track improvements like strength, weight loss, mood, etc. Some examples of goals in this stage might be to lose 6 pounds in 6 weeks, 12 pounds in 10-12 weeks, increasing strength by 30%, or simply reaching 12,000 steps daily. Whichever goals you choose, they should be realistic and progressive. Once you hit the 6-week goal, you will most likely be motivated to see the end is possible with just a little more discipline and hard work!
