Understanding VO₂ Max, And Why It Matters.

How To Boost Your Immune System For The Cold and Flu Season

By Sera Eden, Health Coach

As winter approaches with chilly air, cozy vibes and festive cheer, the season also brings colds, the flu, and other illnesses. Now is the perfect time to strengthen your immune system with nutrient-rich foods, key supplements, and healthy habits to help ensure you won’t miss a moment of that winter magic!

Key nutrients for winter

Including healthy foods in your daily diet will bolster your immune system with key nutrients that support cell health, fight infection, and protect your skin from frosty winter weather:

• Vitamin C: Supports white blood cells to fight infections. Enjoy citrus fruits (oranges, grapefruits), broccoli, brussels sprouts and kale.
• Vitamin A: Strengthens skin and mucous membranes. Reach for sweet potatoes, carrots, and dark leafy greens.
• Vitamin E: Protects immune cells. Nuts, seeds, spinach, and avocado are great sources.
• Healthy Fats: Omega-3s from salmon, walnuts, oysters, tuna, chia seeds and flaxseeds support immunity and absorption of fat-soluble vitamins.
• Protein: Essential for immune cell production. Try lean meats, fish, eggs, beans, lentils, Greek yogurt and tofu.
• Hydration: Drink plenty of water (try adding some fresh-squeezed lemon) and sip on warming herbal teas containing ginger and echinacea to support immunity.

Supplements for extra support

While a nutritious diet is key, certain supplements can help fill in the gaps and give your immune system a boost:

• Vitamin D: With less sunlight in the winter, some of us become deficient in Vitamin D, which is important for bone, muscle and nerve health as well as immune system function. Your medical provider can check your levels with a simple blood test and if you are deficient, consider a dietary supplement and/or consume foods such as mushrooms, egg yolks and sardines.
• Zinc: Important for immune function. Foods like shellfish, seeds, and beans are rich in zinc.
• Probiotics: Seventy to 80 percent of immune cells are found in the gut, so it’s important to support gut health with yogurt, sauerkraut, or supplements to help keep your immune system balanced.
• Elderberry: Known for its anti-viral properties, elderberry is a great supplement to boost immunity during flu season.

Lifestyle habits that enhance immunity

Along with good nutrition and supplements, small lifestyle changes can help keep your immune system strong during the dark days of winter:

• Get plenty of sleep: Aim for 7-9 hours per night. Your body repairs itself during sleep and your immune system functions best when you’re well-rested.
• Manage stress: Find ways to relax—whether through yoga, sauna, reading, playing board games with loved ones, or post-meal walks—to reduce stress and support immunity.
• Stay active: Exercise boosts circulation and immune cell function. Get outdoors in the crisp air to enjoy winter activities like hiking, snowshoeing, skiing, and snowboarding, and continue to workout and have fun in your favorite Active Wellness Center group classes!
• Practice good hygiene: Wash your hands regularly, avoid contact with sick individuals, and clean frequently touched surfaces to prevent illness.

Winter is the time to nourish your body with immune-boosting foods, support it with supplements, and maintain healthy habits. With the right approach, you can stay strong, healthy, and resilient throughout the colder months, ready to enjoy all the season has to offer!

Looking for more tips on health and overall well-being? Connect with Health Coach Sera Eden by emailing her at sera.eden@activewellnesscenter.com

Your New Member Welcome Workout – Get Started In The Gym With Confidence

Did you know that we offer two complimentary orientation appointments for all new members, called Welcome Workouts? 

Joining the club is an exciting step toward achieving your fitness goals, but it can also be overwhelming. And, for those who are experienced exercisers, these appointments can benefit you too.  Taking advantage of them can make all the difference in your fitness journey. Here’s why:

1. Personalized Introduction to the Club

Stepping into a gym filled with unfamiliar equipment can be intimidating. During the Welcome Workouts, you’ll learn how to properly use machines and free weights that are tailored to you as part of your start-up program. If you’re more experienced, we can spend time looking for new or alternate exercises that meet your needs. And, we’ll help you find group fitness classes or amenities that suit your interests. This personalized introduction can help reduce the intimidation factor and ensure you feel more comfortable.

2. Learn Proper Form and Technique

Proper form is key to avoiding injuries and maximizing results. A trainer will teach you the correct techniques for performing exercises. This is crucial, especially if you’re new to fitness or haven’t worked out in a while. Incorrect form can lead to strains, sprains, or even long-term injury, which could set back your progress. Having an expert guide you through the basics ensures you’re building a solid foundation for future workouts.

3. Customized Fitness Plan

During your Welcome Workouts, you can discuss your fitness goals with your trainer. Whether you’re aiming to lose weight, build muscle, improve endurance, or simply maintain a healthy lifestyle, your trainer can help you develop a personalized fitness plan. This customized approach takes into account your current fitness level, goals, and any physical limitations or concerns. Starting with a structured plan increases your chances of success by providing direction and purpose to your workouts.

4. Build Confidence

The more you know, the more confident you’ll feel.  Welcome Workouts will help you gain a better understanding of the club’s layout, equipment, and programs, which will help eliminate the feeling of being lost. This newfound confidence can make you more comfortable sticking to your fitness routine.

5. Discover Additional Resources

We offer more than just equipment. Your trainer can introduce you to a wide range of additional resources. Whether it’s group fitness classes, personal training services, recovery equipment, or nutritional guidance, you’ll learn about everything available to support your journey. Taking full advantage of these perks can make your membership more valuable and enjoyable.

6. Establish a Routine

One of the biggest challenges for new members is establishing a consistent workout routine. Your trainer can help you create a realistic schedule that fits your lifestyle and keeps you motivated. They can advise on how often to train, which areas of the body to focus on, and how to balance cardio with strength training. Having this initial guidance can prevent burnout and ensure you’re making steady progress toward your fitness goals.

7. Prevent Overwhelm

Starting a new fitness routine can feel overwhelming if you try to figure everything out on your own. Welcome Workout appointments help you break down the process, providing you with the basic tools and knowledge you need to get started. By having a professional guide you through the essentials, you’ll avoid the frustration that often leads people to quit before they see results.

8. Maximize Your Membership

Ultimately, taking advantage of the free Welcome Workouts ensures you’re getting the most out of your membership. You’ll have access to expert advice and a wealth of resources that can accelerate your progress. By starting with a strong foundation, you’re more likely to stay consistent and achieve the results you want.

Try not to look at Welcome Workouts as just a bonus to your membership. Instead, consider them a crucial step in setting yourself up for success.

Ready to set your complimentary Welcome Workout up? Contact us at reeds@activewellnesscenter.com or give us a call at 503-512-5010.

Active Aging Week Highlights The Positive Impacts Of Physical Activity On Health And Wellness

Our mission at Active Wellness Center is to inspire healthier lives and communities at every age and stage. This mission aligns perfectly with Active Aging Week, which celebrates and highlights the positive aspects of aging, and encourages older adults to live actively in order to enjoy optimal health and wellbeing. Active Aging Week takes place September 30 – October 6. 

Aging and health

Some factors that affect aging are nonmodifiable such as genetics, gender and physical age, but aging in and of itself is not synonymous with illness or disease. Many of the physical changes that happen as we age are due to lifestyle and it is possible to positively impact your health span – or disability-free life expectancy – and improve your quality of life by developing healthy habits now. Research shows that healthy habits such as…

• good nutrition
• physical activity 
• no or cessation of smoking
• minimal alcohol consumption
• intellectual stimulation
• meaningful social relationships
• and a sense of purpose

…can prolong vitality and preempt or postpone disability. It’s also important to treat any medical conditions that may not currently present symptoms – such as hypertension or type 2 diabetes – and be vigilant about managing them under a doctor’s care if they do develop into symptomatic illness.

Use it or lose it

We know unequivocally that humans have the ability to build muscle and improve aerobic capacity regardless of age. The U.S. Centers for Disease Control (CDC) notes that regular physical activity is one of the most important things you can do for your health because it can prevent or postpone:

• Sarcopenia – decrease in muscle mass and strength
• Osteoporosis – loss of bone density
• Osteoarthritis – degeneration of joint cartilage and underlying bone
• Heart disease and stroke
• Type 2 diabetes
• and more!

The CDC recommends at minimum, per week:

• 150 minutes of moderate-intensity aerobic exercise
• Two strength training sessions
• Balance, stability and mobility training (can be integrated into aerobic and/or strength sessions)

Active at Reed’s Crossing’s Re:Act Brain and Body Training incorporates all of these components PLUS dual-tasking and exergaming for a fresh, dynamic workout that can also positively influence brain health and cognition. This robust style of training can help to engage, motivate, challenge, achieve, reward, and elicit results faster than traditional methods.

Group fitness classes are another great way to enjoy the benefits of exercise in a fun, community-building environment. Active offers a variety of classes designed for beginners through advanced exercisers. We’ve even added a few special classes to celebrate active agers this week:

• Aqua S.M.I.L.E.: Wed., Oct. 2 from 10:00-10:30 a.m.
• (Slow Movement Intensity Lowered Exercise) This shallow water class focuses on improving circulation, strength, range-of-motion and flexibility through low impact exercise. Taught by Victoria Franklin.

• Chair Yoga (also on our regular schedule): Thurs., Oct. 3 from 12:00-12:30 p.m.

• Chair yoga is a gentle practice that is beneficial to all. You will use the support of the chair to arrive in yoga poses, move, breathe and ultimately feel good in your body! Benefits of chair yoga include better mobility, increased strength and flexibility, reduced stress and pain, and relaxation. Taught by Sera Eden.

• Golden Chair Dance: Fri., Oct. 4 from 10:00-11:00 a.m.
• Warm up and get down with this adaptive dance class. We’ll spend time getting acclimated to movement on the chair while grooving and stretching together. Then you’ll learn a special dance combination to challenge your memorization skills as you exercise! Finally, a 5-minute cool-down will leave you feeling centered and full of music. Taught by Kara Shuster.

Ultimately, our message to you is control what you can and take advantage of the knowledge and skills your Active at Reed’s Crossing team has to offer. We are here to help you build a more well-rounded, fulfilling and healthier life! 

When you think of post-gym recovery, the usual suspects like stretching, protein shakes, or a cool-down walk typically come to mind. However, adding swimming to your post-workout routine can be a game-changer, offering a unique blend of benefits that can enhance your overall fitness journey. Let’s dive into why swimming after exercising at the gym is not just refreshing, but also incredibly beneficial for your body and mind.

First and foremost, swimming is an excellent way to cool down and relax your muscles after an intense gym session. The buoyancy of the water supports your body, reducing the strain on your muscles and joints. This can be particularly beneficial if your workout included high-impact activities like running or weightlifting. The gentle resistance provided by water helps to stretch and elongate your muscles, promoting flexibility and reducing the risk of injury. Additionally, the cool temperature of the water can help to reduce inflammation and soreness, speeding up your recovery time and allowing you to return to the gym feeling refreshed and ready for your next workout.

Active at Petaluma Aquatics Director, Jeremy Engman, weighs in: “Getting in the pool after intense cardio or strength work in the gym offers the muscles an opportunity for recovery. I would use it as an opportunity for active recovery to warm down and relax my muscles through a low impact activity.”

Beyond the physical benefits, swimming also offers significant mental health advantages. The rhythmic nature of swimming can be meditative, helping to lower stress levels and improve your mood. After a high-intensity workout, your body is flooded with endorphins, and a calming swim can help to balance these hormones, leaving you with a sense of well-being and relaxation. Furthermore, the act of swimming requires controlled breathing, which can enhance your lung capacity and cardiovascular health. This controlled breathing also promotes mindfulness, allowing you to clear your mind and focus on the present moment.

Finally, incorporating swimming into your post-gym routine can add variety to your fitness regimen, preventing workout monotony and keeping you motivated. It provides a full-body workout that complements your gym exercises, ensuring that you engage different muscle groups and improve overall muscle tone and endurance. For those looking to lose weight or maintain a healthy lifestyle, swimming is also an excellent calorie-burning activity. By making swimming a regular part of your post-gym ritual, you not only enhance your physical recovery but also contribute to a more balanced and enjoyable fitness journey.

In conclusion, swimming after a gym workout offers a myriad of benefits that go beyond mere relaxation. It supports muscle recovery, enhances mental well-being, and adds variety to your exercise routine. So next time you finish a grueling session at the gym, consider taking a dip in the pool. Your body and mind will thank you for it.

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Team Active content is not medical advice; it’s inspiration to LIVE ACTIVELY. Operating five Active Wellness Centers in California and Oregon, Active Wellness strategically partners with hospital systems like Providence in Petaluma and Napa, California as well as Lake Oswego and Hillsboro, Oregon. Active Wellness Center at NorthBay Health is powered by NorthBay Health in Vacaville, California.

Active’s strategic healthcare partnerships demonstrate our commitment to supporting healthy lifestyles in the communities we serve. More than just a gym – Active’s community health clubs provide motivating programs in fitness, weight loss, cardio, strength-training, medical fitness, aquatics and swim lessons, youth fitness, childcare offerings, and studio group fitness classes including yoga, Zumba®, barre, Pilates, dance and cycling. *

With many offering indoor and/or outdoors pools, steam rooms, saunas and luxurious locker room amenities, each club is uniquely designed to serve its local community in living healthier, stronger, more active lives.

Check the Active Wellness Center blog often for more healthy lifestyle tips and resources to support your active lifestyle! Click here for a free guest pass to your local Active Wellness Center.

*Active Wellness Center’s program and facility offerings may vary by location.

Walking Groups: Fad or Fab?

By Personal Trainer, Mohammed Elhassan

Folks are getting healthier and boasting about their improved cardiovascular health with walking/running groups. The social aspect of these groups creates a richer, more consistent routine – who wants to bail on a workout when your friends are waiting and there’s things to catch up on?

Hiking, walking and running are great activities to:

• Improve heart health
• Improve overall cardiovascular fitness 
• And promote the release of endorphins, which help reduce stress and anxiety.

Being part of a group creates a sense of accountability, making it less likely to skip workouts. Plus, exercising with others allows individuals to learn new techniques, tips, and strategies for improving their fitness routines.

Wondering where to start? Join Active at Reed’s Crossings walking group! This is your chance to join us for an invigorating and enjoyable way to stay fit, meet new people, and improve your overall well-being. Our walking group is designed to cater to all fitness levels, ensuring that everyone can participate and reap the numerous benefits of group exercise. Whether you’re a seasoned walker or just starting out, you’ll find a supportive and motivating community to help you reach your fitness goals. Our group leader is always ready to share tips on walking techniques, health advice, and fun conversation topics to keep you engaged. So, lace up your walking shoes, bring your enthusiasm, and get ready to step into a healthier, happier lifestyle! 

Active at Reed’s Crossing walking group: Mondays and Fridays from 11:30am-12:20pm. *included in membership

So, fad or fab? We vote fab. Whether you’re looking to improve your fitness, make new friends, or simply enjoy the great outdoors, our walking group is the perfect way to get started. We can’t wait to walk with you!

Hot Tips for UV Safety Month

Summer is here and so is the sunshine! While the sun brings everyone outside and out by the pools, we have a few reminders for staying protected from harmful UV Rays.

1. Use sunscreen with an SPF of 30 or more: Apply a broad-spectrum sunscreen with an SPF of 30 or higher on all exposed skin, even on cloudy days. Reapply every two hours, or more often if swimming or sweating. Forgot yours? We have you covered with sunscreen offered in retail at the service desk.
2. Wear protective clothing to cover your body from the rays
3. Seek Shade during peak hours of UV rays: The sun is strongest from around 10am-4pm, so if you can, find shade or opt for being indoors during this time.
4. Wear protective sunglasses: Wear sunglasses made to help protect your eyes by using ones that block 100% of UVA and UVB rays.

Hot Weather: Tips on How You Can Adjust Your Routine To Beat The Heat

By Personal Trainer, Mohammed Elhassan

As the summer months approach, it’s essential to adapt your fitness routine and lifestyle to cope with the heat. For many of us, these changes can significantly impact our nutrition, hydration, and exercise habits. Here’s a breakdown of the key adjustments you should consider to stay active and healthy during the hot weather.

1. Hydration is Key

• Increase Water Intake: With higher temperatures, your body loses more water through sweat. Aim to drink at least 8-10 glasses of water a day, and more if you’re engaging in intense physical activities.
• Electrolytes: Include drinks that replenish electrolytes, especially after long workouts. Coconut water, electrolyte tablets, and sports drinks can help maintain the balance of sodium, potassium, and other vital minerals.

2. Nutrition Adjustments

• Lighter Meals: Opt for lighter, more frequent meals rather than heavy ones. Fresh fruits, vegetables, and salads are not only hydrating but also easier to digest in the heat.
• Seasonal Foods: Incorporate seasonal produce like watermelon, cucumber, and berries, which are hydrating and packed with essential nutrients.
• Protein Intake: Ensure you’re still getting enough protein to support muscle recovery, but consider leaner sources such as fish, chicken, and plant-based proteins which can be less taxing on your digestive system in the heat.

3. Training Modifications

• Timing of Workouts: Exercise during the cooler parts of the day, such as early morning or late evening. Avoid the midday sun to reduce the risk of heat exhaustion.
• Less Cardio: Consider reducing the duration or intensity of your cardio workouts. High temperatures can increase your heart rate more quickly, so monitor your body’s response and adjust accordingly.
• Outdoor Activities: Make the most of the long days by incorporating activities like hiking, swimming, or evening walks, which can be enjoyable and less strenuous in the heat.

4. Thermodynamics and Caloric Burn

• Increased Caloric Burn: Your body works harder to regulate its temperature in hot weather, which can lead to an increased caloric burn. This means you might not need as much cardio to achieve the same caloric deficit as in cooler months.
• Heat Adaptation: As your body adapts to the heat, it becomes more efficient at cooling itself, which can affect your overall energy expenditure. Pay attention to these changes and adjust your caloric intake and workout intensity as needed.

5. Embrace Fasting Windows

• Intermittent Fasting: Utilize the extended daylight hours to experiment with intermittent fasting if it fits your lifestyle. The longer daylight can help you extend your fasting window, but ensure you’re still meeting your nutritional needs during eating periods.

6. Additional Tips

• Sun Protection: Wear appropriate clothing, hats, and sunscreen to protect your skin from harmful UV rays.
• Listen to Your Body: Pay attention to signs of heat-related illnesses like dizziness, excessive sweating, or nausea. Rest and hydrate if you experience any of these symptoms.
• Cooling Techniques: Use cooling towels, take cold showers, and seek shade to help regulate your body temperature after workouts.

By making these adjustments, you can maintain an effective and enjoyable fitness routine throughout the summer months. Remember, the key is to stay hydrated, listen to your body, and adapt your activities to suit the warmer weather. Stay active, stay healthy, and enjoy the summer!

You can contact Personal Trainer Mohammed by emailing him at mohammed.elhassan@activewellnesscenter.com with any questions or to book a session.

Building Mindfulness Meditation Into Your Routine

By Personal Trainer, Mohammed Elhassan

Spring is a time of renewal and growth. Consider incorporating mindfulness practices like yoga or meditation into your routine to reduce stress, increase mental clarity, and enhance overall well-being.

With the energy of renewal in the air, it’s a great time to clear mental clutter and gain clarity on your goals and intentions for the season ahead. Meditation can help quiet the mind, improve focus, and enhance mental clarity, allowing you to approach tasks and decision-making with greater insight.

Spring is a time when nature comes alive with vibrant colors and new growth. Practicing yoga or meditation outdoors, whether it’s in a park, garden, or simply in your backyard, allows you to connect with the natural world around you and experience a sense of peace and harmony.  

1. Best Time for Meditation: Choose a time of day that works best for you and your schedule. Many people find that meditating in the morning helps set a positive tone for the day ahead, while others prefer to meditate in the evening to unwind and relax before bed
2. Mindfulness Walks: Take advantage of the warmer weather by incorporating mindful walks into your routine. Choose scenic routes through parks or nature trails, and focus on being present in the moment, noticing the sights, sounds, and sensations around you.
3. Consistency: Consistency is key to reaping the benefits of mindfulness practices. Aim to incorporate yoga or meditation into your routine regularly, whether it’s daily, a few times a week, or whatever frequency works best for you.

Active at Reed’s Crossing has various Yoga classes to help you on your mindfulness journey. You can check out the class schedule here: https://activewellnesscenter.com/reedscrossing/class-schedule/

Have questions about building a mindfulness meditation routine? You can reach Mohammed at mohammed.elhassan@activewellnesscenter.com