NEW YOU 2025

A New You! Welcome

The near year is just around the corner, and now is the time to look inward, pushing out bad habits and growing closer to achieving our goals.

This year, we move beyond fleeting resolutions, focusing instead on sustainable habits that nourish both body and soul. Discover how to harness the tools of today for a more vibrant tomorrow. In this guide, you will find ways to

improve your overall health, including a list of local favorites for growth: gyms, spas and healthy eateries, to name a few.

Here’s to a wonderful 2026, and “A New You.”

Why Calf Strength Matters for Overall Health

By Mia Smitt

A

lmost daily, we read in both medical and lay journals, news media and social media sites ideas as to how we might preserve our overall health and brain functioning. Diets, supplements, exercise and games have been touted as ways to enhance our hearts and heads as we approach our 50s, 60s, 70s and beyond. But calf size? Really?

It has been found that people with larger calves are less likely to fall and suffer a fracture. And they also have better blood circulation, better blood sugar management and better cognitive abilities.

Our calf, or the lower half of our leg, is comprised of two muscles: the gastrocnemius and the soleus. The soleus is the stronger muscle that pumps blood back upward to the heart, and its strength in pumping is directly related to how strong that muscle is, and when the pumping is strong, the circulation is better. Our heart health depends on good circulation, so that leg-to-heart connection is pretty vital. Higher calf strength helps to control blood pressure and lessen the risk of heart failure after a heart attack. Researchers have sug-

gested that the ideal size for good cardiovascular protection is 33 centimeters for women and 34 centimeters for men.

Strong calves and feet help us to maintain good posture and balance. They stabilize our gait and help to correct missteps. Ever trip over an uneven sidewalk but manage to stay upright? Thank your calves and feet. If our lower legs and feet are strong, there is less strain on the hips and knees.

Calf size and strength may play an important role in controlling blood sugar levels. A study published in iScience on Aug. 5, 2022 showed that muscle flexion helps to regulate glucose transport into cells. In two experiments with 25 study volunteers, the researchers found “the human soleus muscle could raise oxidative metabolism to high levels for hours without fatigue, during a type of soleus dominant activity while sitting, even in unfit volunteers.” In other words, our calf muscle can facilitate a chemical process in which oxygen is used to create energy from carbohydrates, using the available glucose in our bloodstream. What seems surprising is that strong calf muscles are also associated with better brain health. Strong leg muscles lead to

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improved blood flow in the body, and this will also include blood flow to the brain. Also, it should be noted that people with strong calves are more likely to be long distance walkers, speed walkers, runners or active in other sports. Studies have shown that people who walk fast often or play racquet-type sports such as tennis and pickleball have demonstrated slower cognitive decline.

Physically active people tend to be sociable and that greater sociability can also help us to retain cognitive abilities.

Healthy aging should include keeping those calf muscles strong. The gastrocnemius is the bigger muscle that runs from the thigh, under the back of the knee, and to the lower leg. The soleus is the deeper one. It sits under the gastrocnemius and runs from under the knee to the Achilles tendon at the back of the heel. These muscles work together for pointing toes, bending the knees and walking, running, jumping and dancing. They need to be strong if we want to walk easily or faster or participate in intense exercise.

There are several easy exercises to strengthen calf muscles. Single leg hop-

PEAK Recovery Brings Advanced Healing to South OC

In a community that prides itself on healthy living and active lifestyles, injuries, chronic pain and the natural wear-and-tear of busy lives can still slow residents down. That’s where PEAK Recovery, South Orange County’s center for advanced healing and sports injury recovery, is making a meaningful difference.

Located in San Clemente, PEAK Recovery offers a warm, welcoming environment paired with some of the most cutting-edge therapeutic technologies available today. The goal is simple: help people heal faster, feel better, and return to the activities they love — without the overwhelming costs often associated with high-tech wellness.

“We built PEAK Recovery to make advanced healing accessible to everyday people, not just professional athletes,” says founder Dr. Tyler Johnson. “You shouldn’t have to travel to Los Angeles or pay hospital-level prices to get world-class therapy.”

At PEAK Recovery, clients have access to a suite of evidence-based therapies often found in elite performance centers:

∙ Hyperbaric Oxygen Therapy: Helps accel-

erate tissue repair, reduce inflammation, and support recovery from surgery, brain injuries, and chronic conditions.

∙ Whole Body Multiwavelength Red Light Therapy: A powerful tool for reducing pain, improving circulation, and supporting cellular regeneration.

∙ High-Power PEMF (Pulsed Electromagnetic Field Therapy): Used by top athletes to reduce inflammation and stimulate healing at a deep cellular level.

∙ Shockwave Therapy: Highly effective cutting-edge therapy for stubborn injuries such as plantar fasciitis, tendonitis, and muscle strains.

∙ Hydrogen Inhalation Therapy: A growing wellness trend known for its antioxidant and anti-inflammatory benefits.

∙ Chiropractic Care and Recovery Tools: To support alignment, mobility, and whole-body well-being.

What sets PEAK Recovery apart is not only the range of therapies but also the philosophy behind them. Many individuals — whether recovering from surgery, dealing with long-term pain, or simply feeling worn down — struggle to find solutions when traditional treatments fall short. PEAK Recovery acts as a bridge

between conventional medicine and advanced, non-invasive technologies that help the body do what it’s designed to do: heal.

The center attracts a wide range of people: local residents wanting to feel at their best, biohackers seeking performance optimization, athletes overcoming tough injuries or healing from a surgery, and those with chronic illness looking for renewed hope. Even those without a specific injury come for the energy boost and overall wellbeing these therapies provide.

ping fosters balance and control as well as strength, and an example exercise is hopping 10 to 15 times on each leg for three sets. Simple calf lifts will strengthen these muscles. Start with your feet on a hard surface, preferably with your heels a bit lower than toes. Push your body up onto your toes 20 times, then rest and repeat three times. Progress to doing this on one foot, aiming your body as high as possible. A slightly more difficult exercise is the split squat jump. In the lunge position, with one foot forward and the other behind you, bend both knees then jump upward. Do these eight to 10 times, then switch legs and repeat. Rest a minute and repeat the process three or four times. All these exercises are best done in bare feet since most shoes do not help with foot strength. You will have better control from the toes and better balance in bare feet. While simply the size of your calves should not be the ultimate goal, developing these muscles will definitely lead to better overall health. Increased mobility and balance lessen the risk for falls. Cardiovascular and cognitive conditioning can contribute to happier aging.

Above all, PEAK Recovery remains committed to keeping services approachable and affordable.

“We believe healing should never be out of reach,” the founder adds. “Our job is to give people the tools and support to feel like themselves again.” With its blend of friendliness, innovation, and accessibility, PEAK Recovery is quickly becoming a go-to destination for health-conscious South Orange County residents ready to take their healing to the next level.

PEAK Recovery R. Tyler Johnson, D.C., CCSP83 Via Pico Plaza San Clemente CA 92672

949-436-6440 peakrecoverysc.com

Local Businesses to Help You Find Your Best Self

By Picket Fence Media

Finding your best self starts right here in the community — and no one knows the best places better than locals. Every year, the San Clemente, San Juan Capistrano and Dana Point communities vote on the “Best” in their home cities. These are then compiled in the Best of San Clemente, Best of San Juan Capistrano and Best of Dana Point special publications. Many of these businesses are places that can help people achieve their New Year resolutions. See them below — and keep an eye out for next year’s “Best of” editions early next year!

In

San Clemente

Group Workout: Orangetheory Fitness San Clemente

The presence of certified coaches delivers a personalized experience for group training at Orangetheory Fitness. The workout is structured so that the level of effort is adjusted according to the level of one’s heart rate. The exercise routine incorporates

strength training, rowing and a treadmill to build lean muscle mass, develop strength and maximize power.

802 Avenida Pico, 949-485-4885, orangetheory.com

Gym: Orangetheory Fitness San Clemente

Orangetheory Fitness offers multiple class packages starting at $89 a month. Orangetheory blends strength and cardio training designed to maximize efficiency during an hour-long full-body workout.

802 Avenida Pico, 949-485-4885, orangetheory.com

Menu for Healthy Choices and Vegan Options: Active Culture

At Active Culture, there is no trade-off between maintaining a healthy, plant-based diet and enjoying meals. Its fresh spin on a vegetable-forward menu can satisfy even meat lovers. Vegan menu choices include the lentil goodness bowl, hummus quinoa

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salad and the strawberry state-of-mind smoothie.

111 S. El Camino Real, 949-276-4625, activeculturecafe.com

Pilates Studio: Club Pilates San Clemente

Club Pilates San Clemente helps locals achieve a more satisfying physical existence no matter their age or level of fitness. Its studio is fully equipped with reformers, TRX, BOSU balls and other apparatus. Its highly trained instructors conduct classes like reformer flow, cardio sculpt and center and balance.

802 Avenida Talega, 949-438-7443, clubpilates.com

Spa for Massages: Barefoot Bliss

When readers need help with tight muscles or want to relax, they find relief in the soothing hands of Barefoot Bliss. When clients walk through the doors, the noise and

MEDHERO Evolves to Meet Healthcare Needs of Tomorrow

For over a decade, MEDHERO has been your trusted urgent care provider. Now, we’ve evolved into something more — a comprehensive longevity practice that combines everything we’ve learned about patient care with the cutting-edge science of preventative medicine.

Why Healthcare Needs to Change

Traditional medicine waits for disease to strike.

But the “four horsemen” that cause most deaths — heart disease, cancer, Alzheimer’s and metabolic dysfunction — develop silently over decades. By the time symptoms appear, prevention years are lost.

Leading experts like Dr. Peter Attia call this new approach “Medicine 3.0,” shifting from reactive sick care to proactive optimization, guided by research and personalized data.

The problem? The average primary care doctor manages 2,500-3,000 patients with just 10-15 minutes per visit. This wasn’t designed for the comprehensive preventative care science now shows we need.

What Really Predicts Longevity

The most powerful predictors of a long, healthy life aren’t just cholesterol or blood pressure. They include metrics most people never track: VO2 max (cardiorespiratory fitness), body composition via DEXA scan, advanced cardiovascular imaging and comprehensive blood panels — tracked yearly, not just when problems arise.

MEDHERO’s Evolution

We’ve spent years transforming our practice to deliver on modern medicine’s promise. MEDHERO now offers onsite DEXA scans to precisely measure body composition, VO2 max assessments to determine your fitness level and longevity potential and comprehensive hormone and peptide therapies for both men and women.

Our focus: the pillars of longevity including personalized exercise programming, nutrition tailored to your needs, sleep optimization, appropriate, regular screenings and evidence-based supplementation. We provide advanced tools for earlier warning signs: advanced heart scans with AI interpretation, continuous glucose monitors for non-diabetics and comprehensive biomarker panels including liquid biopsies for early cancer detection, revealing risks years before symptoms. Beyond longevity care, we still maintain on-demand urgent care (virtual and in-person), medical weight loss programs and aesthetic services, all under one roof.

Why Local Matters

While influencers like Drs. Attia and Andrew Huberman spread awareness of longevity science, implementation matters. Treatments like peptides and hormones need careful monitoring; not one-size-fitsall protocols from distant online sources. The future of healthcare should be delivered locally, by a trusted partner who knows your complete picture and has time to develop your personalized plan.

Step Into the Future

Until insurance-based medicine adapts, discerning patients are choosing membership practices that

stress of the outside world are locked out for the duration of the 60- and 90-minute appointments. Services include massage, ashiatsu, infrared sauna and couples’ massage. Gift cards and membership programs are available.

111 W. Avenida Palizada, 949-208-0200, barefootblissmassage.com

Yoga Studio: YNG Studios

YNG Studios offers classes for all levels of yoga exercises. With an emphasis on “Restore’yng” and “Shred’yng,” the business wants to unite the community and help people improve comfort in their daily lives.

102 S. Ola Vista Avenue, 949-492-0110, yngstudios.com

In San Juan Capistrano Group Workout: Capistrano Boxing Gym

Capistrano Boxing Gym is a dynamic training facility located in the heart of San Juan Capistrano. Known for its welcoming at-

prioritize comprehensive care. This isn’t luxury — it’s accessing the attention and screening that research shows adds healthy years to life. This new year, prioritize your health with a practice that prioritizes you. MEDHERO is a local healthcare partner who has the time, tools and expertise to help you live longer and better.

MEDHERO Health

905 Calle Amanecer Suite 250 San Clemente, CA 92673 medhero.com

P: 949-218-4455

mosphere, the gym caters to athletes of all levels, from beginners to seasoned boxers. It offers a variety of classes focused on technique, fitness and personal development, allowing members to enhance their skills while building strength and endurance. With experienced coaches and state-of-the-art equipment, Capistrano Boxing Gym not only promotes physical fitness but encourages a sense of community among its members.

33081 Camino Capistrano, 877-226-3981, capistranoboxinggym.com

Gym: Mantra Fitness

At Mantra Fitness they have Lagree-inspired Pilates classes that are high-intensity, low-impact sessions that build strength, increase flexibility, and improve endurance. This workout is perfect for anyone looking to tone, transform and empower themselves, from beginners to seasoned athletes.

31654 Rancho Viejo Road, 949-388-0002, mantrafitness.com

Gym for Personal Training: The Exercise Coach

The Exercise Coach takes a creative approach to personal training, using 20-minute, coach-led biweekly workouts to build strength, which helps improve every aspect of a person’s health. With over 200 studio locations worldwide, The Exercise Coach staff delivers millions of sessions annually. Customers can try two free sessions with The Exercise Coach, after which a staff member will help them pick the best plan for them.

31401 Rancho Viejo Road, 949-482-4442, exercisecoach.com

Menu for Healthy Choices, Vegan Options:

Trevor’s at the

Tracks

Trevor’s at the Tracks’ menu operates under the motto “locally acquired, globally inspired.” The ingredients are locally sourced from partners such as West Coast Prime Meats, but Trevor’s at the Tracks’ menu draws inspiration from dishes from throughout the globe. They have entrees such as Tacos de La Riviera, the Vegan California Wet Burrito, Fettuccini Fiore, Salmon of Capistrano and “Wok the Wok” Thai Curry Cioppino. They also offer a selection of salads, sandwiches, soups, artisan breads and potato dishes. In addition to its extensive selection of hearty burgers and sandwiches, Trevor’s at the Tracks offers several options on its menu for gluten-free, vegan and vegetarian diners.

26701 Verdugo Street, 949-493-9593, trevorsatthetracks.com

Spa for Massages: Massage Associates

Tucked away in the heart of San Juan Capistrano is Massage Associates, a group of therapists who relieve aches and stress. The professional but relaxed environment

makes every patient feel their best. Schedule some you-time and get a massage.

31952 Camino Capistrano, 949-489-7924, themassageassociates.com

Yoga and Pilates Studio: Align Pilates & Yoga

Align Pilates & Yoga is a highly recommended spot for small classes and private instruction in Pilates or yoga. It offers classes Monday through Saturday, including in aerial yoga, which incorporates traditional yoga poses with ceiling suspension using a hammock or sling. The instructors at Align Pilates & Yoga are certified, bringing a depth of understanding and experience into the classroom. Align Pilates & Yoga has private and duet training courses available for those of all ages and levels exploring the workout style, as well as several group courses

31896 Plaza Drive, 949-481-3577, alignpilatescenter.com

Dana Point

Group Workout: iHeartYoga

Group sessions at iHeartYoga bring together friends and colleagues to build relationships and challenge each other to grow together. Group yoga courses can be taken at iHeartYoga’s studio or its world-class instructors can come to the home or place of work. A unique 90-minute paddle and yoga workshop is available every second Saturday of the month in Dana Point Harbor. 34485 Golden Lantern, 949-577-6634, iheartyoga.org

Gym: Beach Cities Fitness

Beach Cities Fitness, a CrossFit gym, seeks to offer an environment where everyone feels welcome and part of a community. Its personal training and nutrition coaching

programs are tailored toward members’ goals and needs. Its space includes an outdoor fitness area and an open gym.

34198 Pacific Coast Highway, 949-264-5328, beachcitiesfit.com

Gym for Personal Training: Fitness Together

Fitness Together provides in-studio training in private workout suites. New clients can receive an offer in which if they buy eight sessions, they will get two for free. The workout space also offers a complimentary fit evaluation to determine the best regimen to get in shape.

34255 Pacific Coast Highway, 949-488-0005, fitnesstogether.com

Menu for Healthy Choices: Vibe Organic Kitchen & Juice

An all-organic, gluten-free restaurant, Vibe Organic Kitchen & Juice serves meals that no one has to regret eating afterward. The health-conscious establishment’s mission is to rethink food to live better and longer. Its menu is free of seed oils, refined sugar, dairy and soy. It includes choices such as a Mediterranean bowl, an avocado Caesar wrap, a mixed berry waffle and the “Coco Loco” smoothie.

34255 Pacific Coast Highway, 949-259-5514, eatdrinkvibe.com

Pilates Studio: Club Pilates

Club Pilates has classes for every level. Level 1 offers a foundational experience to form a basis around Pilates fundamentals; level 1.5 moves onto progression with more complex movements and intermediate exercises. Level 2 requires prior experience with 1.5 and focuses on strength, balance and stability, and level 2.5 challenges precision and coordination for those wishing to achieve Pilates

mastery.

33611 Del Obispo, 949-216-6165, clubpilates.com

Restaurant for Vegan Options: Organic Tree

Using a house vegan ricotta, Organic Tree serves vegan menu items like the “Greenie” sandwich, a farm salad and toast options like “Farm,” “Funk” and “O.C.” They also have multiple beverage options like the “Pink Lotus” juice and an acai berry smoothie.

24901 Dana Point Harbor Drive. 949-276-7202, organictreejuicebar.com

Spa for Massages: White Lotus Day Spa

White Lotus Day Spa is designed to be an oasis to go to relieve and recover from stress. The company’s experienced therapists and estheticians are committed to the guest experience. They offer services such as body treatments, facials, massages and waxes. Their massages include deep-tissue, CBD, hot stone, prenatal and Swedish massages. They also have additional services such as dry body brushing, foot therapy and reflexology.

24582 Del Prado Avenue, 949-496-2977, whitelotusdayspa.com

Yoga Studio: iHeartYoga

iHeartYoga is part of a larger community of yoga practitioners, teachers and leaders. They offer yoga experiences in their studio and at the park. Their Yin, Gentle Flow, Vinyasa Flow and Cardio Sculpt classes are geared toward various experience levels. They also offer teacher training.

34485 Golden Lantern, 949-577-6634, iheartyoga.org