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The holidays are all about family, fun and festive flavors we look forward to all year. But who says comfort food can&rsquo;t be good for you, too? These healthy swaps bring all the festive flavor while keeping your goals shining bright, all season long.&nbsp;
<ol>
<li>Eggnog &rarr; Protein Eggnog&nbsp;</li>
<li>Mashed Potatoes &rarr; Cauliflower Mashed &ldquo;Potatoes&rdquo;&nbsp;</li>
<li>Creamy Dips &rarr; Greek Yogurt Dips&nbsp;</li>
<li>Traditional Stuffing &rarr; Quinoa and Veggie Stuffing&nbsp;</li>
<li>Traditional Gravy &rarr; Mushroom Gravy&nbsp;</li>
</ol>
 KEEP READING FOR THE HEALTHY RECIPES&nbsp;
<hr style="border-top: 1px solid;">

Enjoy the flavors of the season with healthy holiday recipes that don&rsquo;t sacrifice comfort or celebration. &nbsp;
This guide offers simple, delicious swaps such as protein-packed eggnog, cauliflower mashed &ldquo;potatoes,&rdquo; Greek yogurt dips, quinoa veggie stuffing and savory mushroom gravy, so you can savor your favorite festive dishes while supporting your wellness goals. &nbsp;
Each recipe keeps the cozy, nostalgic taste you love, just with more nutrients and less heaviness. Perfect for holiday gatherings, family dinners and anyone looking to stay energized and feeling good all season long.&nbsp;
<h3>1. Eggnog &rarr; Protein Eggnog&nbsp;</h3>
Traditional eggnog is loaded with sugar and heavy cream. This lighter version packs the same creamy taste with a protein boost!&nbsp;
Ingredients:&nbsp;
<ul>
<li>1 cup unsweetened almond milk (or your favorite milk)&nbsp;</li>
<li>1 scoop vanilla protein powder&nbsp;</li>
<li>1 egg yolk (optional for richness)&nbsp;</li>
<li>&frac12; tsp vanilla extract&nbsp;</li>
<li>&frac14; tsp ground nutmeg&nbsp;</li>
<li>&frac14; tsp cinnamon&nbsp;</li>
<li>1 tsp maple syrup or honey (optional)&nbsp; </li>
</ul>
Directions:&nbsp;
<ol>
<li>Whisk all ingredients together in a blender until smooth and frothy.&nbsp;</li>
<li>Heat gently in a saucepan over low heat until warm (do not boil).&nbsp;</li>
<li>Sprinkle with extra cinnamon or nutmeg to serve.&nbsp; </li>
</ol>
Festive tip: Add a dollop of light whipped cream or a cinnamon stick for an extra cozy touch.&nbsp;

<h3>2. Mashed Potatoes &rarr; Cauliflower Mashed &ldquo;Potatoes&rdquo;&nbsp;</h3>
These &ldquo;fauxtatoes&rdquo; have the same creamy texture and comfort you love about potatoes, with fewer carbs and more nutrients.&nbsp;
Ingredients:&nbsp;
<ul>
<li>1 head cauliflower, cut into florets&nbsp;</li>
<li>2 tbsp Greek yogurt &nbsp;</li>
<li>1 tbsp olive oil&nbsp;</li>
<li>1 clove garlic, minced&nbsp;</li>
<li>Salt and pepper to taste&nbsp; </li>
</ul>
Directions:&nbsp;
<ol>
<li>Steam cauliflower until very tender (about 10&ndash;12 minutes).&nbsp;</li>
<li>Drain well and transfer to a blender or food processor.&nbsp;</li>
<li>Add Greek yogurt, olive oil, garlic, salt and pepper.&nbsp;</li>
<li>Blend until smooth and creamy.&nbsp; </li>
</ol>
Pro tip: Add a sprinkle of chopped chives for extra flavor.&nbsp;

<h4>3. Creamy Dips &rarr; Greek Yogurt Dips&nbsp;</h4>
Skip the sour cream. Greek yogurt adds protein and creaminess without the extra fat.&nbsp;
Ingredients:&nbsp;
<ul>
<li>1 cup plain Greek yogurt&nbsp;</li>
<li>1 tbsp olive oil&nbsp;</li>
<li>1 tbsp lemon juice&nbsp;</li>
<li>1 tsp garlic powder&nbsp;</li>
<li>1 tbsp chopped dill or parsley&nbsp;</li>
<li>Salt and pepper to taste&nbsp; </li>
</ul>
Directions:&nbsp;
<ol>
<li>Mix all ingredients in a bowl until smooth.&nbsp;</li>
<li>Chill for 30 minutes before serving.&nbsp; </li>
</ol>
Festive addition: Add roasted red peppers or caramelized onions for a holiday twist.&nbsp;
&nbsp;
<h3>4. Traditional Stuffing &rarr; Quinoa and Veggie Stuffing&nbsp;</h3>
This filling recipe has all the cozy comfort of stuffing, but is lighter, fiber-packed and gluten-free.&nbsp;
Ingredients:&nbsp;
<ul>
<li>1 cup uncooked quinoa&nbsp;</li>
<li>2 cups vegetable broth&nbsp;</li>
<li>1 tbsp olive oil&nbsp;</li>
<li>1 onion, chopped&nbsp;</li>
<li>2 celery stalks, chopped&nbsp;</li>
<li>1 carrot, diced&nbsp;</li>
<li>1 cup mushrooms, chopped&nbsp;</li>
<li>1 tsp dried thyme&nbsp;</li>
<li>&frac12; tsp sage&nbsp;</li>
<li>Salt and pepper to taste&nbsp; </li>
</ul>
Directions:&nbsp;
<ol>
<li>Rinse quinoa, then cook in vegetable broth according to package directions.&nbsp;</li>
<li>In a large skillet, heat olive oil and saut&eacute; onion, celery, carrot and mushrooms until tender.&nbsp;</li>
<li>Stir in thyme, sage, salt and pepper.&nbsp;</li>
<li>Combine cooked quinoa and veggies; mix well.&nbsp; </li>
</ol>
Optional: Add a handful of dried cranberries or chopped walnuts for extra holiday flair.&nbsp;

<h3>5. Traditional Gravy &rarr; Mushroom Gravy&nbsp;</h3>
This swap is rich, savory, and totally satisfying, just like your favorite traditional gravy. No meat drippings needed!&nbsp;
Ingredients:&nbsp;
<ul>
<li>2 tbsp olive oil or butter&nbsp;</li>
<li>8 oz mushrooms, finely chopped&nbsp;</li>
<li>2 cloves garlic, minced&nbsp;</li>
<li>1 tbsp flour (or cornstarch for gluten-free)&nbsp;</li>
<li>1 &frac12; cups low-sodium vegetable broth&nbsp;</li>
<li>1 tbsp soy sauce or tamari&nbsp;</li>
<li>Salt and pepper to taste&nbsp; </li>
</ul>
Directions:&nbsp;
<ol>
<li>In a skillet, heat oil and saut&eacute; mushrooms until browned.&nbsp;</li>
<li>Add garlic and cook for one more minute.&nbsp;</li>
<li>Sprinkle in flour, stirring until absorbed.&nbsp;</li>
<li>Gradually whisk in broth and soy sauce and simmer until thickened.&nbsp;</li>
<li>Season to taste and serve warm.&nbsp; </li>
</ol>
Pro tip: Blend for a smoother texture.&nbsp;
&nbsp;

These healthy swaps bring all the festive flavor while keeping your goals shining bright, all season long.

5 Healthy Holiday Swaps That Still Hit the Spot

Stay strong, energized and joyful with this festive workout series that highlights how to stay fit during the holidays while still embracing all the fun of the season. These 12 quick, feel-good workouts are designed to fit into even the busiest days, helping you manage stress, boost your mood and keep your fitness goals on track. &nbsp;&nbsp;
<ul>
<li>Day 1: Deck the Halls Warm-Up&nbsp;</li>
<li>Day 2: Jingle Bell Jumping Jacks&nbsp;</li>
<li>Day 3: Santa Squats&nbsp;</li>
<li>Day 4: Reindeer Runs&nbsp;</li>
<li>Day 5: Candy Cane Core&nbsp;</li>
<li>Day 6: Frosty Flex (Upper Body)&nbsp;</li>
<li>Day 7: Stocking Step-Ups&nbsp;</li>
<li>Day 8: Sleigh Bell Shuffle&nbsp;</li>
<li>Day 9: Mistletoe Moves&nbsp;</li>
<li>Day 10: Reindeer Recovery&nbsp;</li>
<li>Day 11: Ho-Ho-Hold&nbsp;</li>
<li>Day 12: Fitmas Finale&nbsp;</li>
</ul>
 KEEP READING FOR THE FULL WORKOUT&nbsp;
<hr style="border-top: 1px solid;">

It&rsquo;s time to trade holiday stress for holiday sweat. With a workout you can crush even on your busiest holiday days, there&rsquo;s no excuse not to get a little movement in and stay fit over the holidays! &nbsp;
During the next 12 days, we&rsquo;re bringing the festive vibes straight to your workouts and all the holiday cheer your muscles can handle. So, grab your water bottle, crank up that holiday playlist and let&rsquo;s sleigh these 12 days together!&nbsp;
<h3>Day 1: Deck the Halls Warm-Up</h3>
10 minutes total&nbsp;
<ul>
<li>2 minutes light jog or march in place&nbsp;</li>
<li>1 minute arm circles and shoulder rolls&nbsp;</li>
<li>1 minute jumping jacks&nbsp;</li>
<li>2 minutes leg swings and hip openers&nbsp;</li>
<li>4 minutes dynamic stretches (lunges with twists, shoulder shrugs and torso rotations)&nbsp; </li>
</ul>
<h3>Day 2: Jingle Bell Jumping Jacks</h3>
3 sets of 20 reps&nbsp;
<ul>
<li>Perform 20 jumping jacks, rest 30 seconds and repeat for 3 rounds.&nbsp;</li>
<li>Tip: Land softly and keep your core engaged.&nbsp; </li>
</ul>
<h3>Day 3: Santa Squats</h3>
4 sets of 10 reps&nbsp;
<ul>
<li>Do regular squats or jump squats for an extra burn.&nbsp;</li>
<li>Rest 45 seconds between sets.&nbsp;</li>
<li>Tip: Keep your chest up and push through your heels.&nbsp; </li>
</ul>
<h3>Day 4: Reindeer Runs</h3>
6 rounds total&nbsp;
<ul>
<li>High knees for 20-30 seconds, rest 30 seconds.&nbsp;</li>
<li>Focus on quick feet and controlled breathing. </li>
</ul>
<h3>Day 5: Candy Cane Core&nbsp;</h3>
3 rounds&nbsp;
<ul>
<li>30-second plank &nbsp;</li>
<li>20 Russian twists &nbsp;</li>
<li>15 bicycle crunches&nbsp;</li>
<li>Rest 45 seconds, then repeat 3 times.&nbsp;</li>
</ul>
<h3>Day 6: Frosty Flex (Upper Body)</h3>
3 rounds&nbsp;
<ul>
<li>10 push-ups&nbsp;</li>
<li>12 dumbbell presses with 5 or 10 lb. dumbbells&nbsp;</li>
<li>12 bent-over dumbbell rows (5 or 10 lbs.)&nbsp;</li>
<li>Rest 60 seconds between rounds.&nbsp;</li>
</ul>
<h3>Day 7: Stocking Step-Ups</h3>
3 rounds per leg&nbsp;
<ul>
<li>12 forward lunges&nbsp;</li>
<li>12 reverse lunges&nbsp;</li>
<li>12 step-ups on a sturdy chair or box&nbsp;</li>
<li>Rest 45 seconds and switch legs each round.&nbsp; </li>
</ul>
<h3>Day 8: Sleigh Bell Shuffle</h3>
4 rounds&nbsp;
<ul>
<li>10 lateral lunges (5 per side)&nbsp;</li>
<li>20 mountain climbers&nbsp;</li>
<li>Rest 30 seconds between rounds.&nbsp;</li>
</ul>
<h3>Day 9: Mistletoe Moves</h3>
3 rounds&nbsp;
<ul>
<li>10 burpees&nbsp;</li>
<li>20 mountain climbers&nbsp;</li>
<li>1 minute jump rope (or invisible rope!)&nbsp;</li>
<li>Rest 60 seconds between rounds.&nbsp; </li>
</ul>
<h3>Day 10: Reindeer Recovery</h3>
15&ndash;20 minutes of gentle yoga or stretching&nbsp;
<ul>
<li>Focus on full-body mobility.&nbsp;</li>
<li>Neck Stretch &ndash; Tilt head side to side.&nbsp;</li>
<li>Shoulder Shrugs &ndash; Lift and drop shoulders.&nbsp;</li>
<li>Arm Swings &ndash; Swing arms forward and back.&nbsp;</li>
<li>Torso Side Bends &ndash; Reach one arm overhead, bend to the side.&nbsp;</li>
<li>Hamstring Stretch &ndash; Reach down to touch toes.&nbsp;</li>
<li>Cat-Cow &ndash; Arch and round your back on hands and knees.&nbsp;</li>
<li>Breathe deeply and enjoy the reset. &nbsp;</li>
</ul>
<h3>Day 11: Ho-Ho-Hold</h3>
3 rounds&nbsp;
<ul>
<li>30-second wall sit&nbsp;</li>
<li>30-second plank&nbsp;</li>
<li>30-second glute bridge hold&nbsp;</li>
<li>Rest 45 seconds between rounds.&nbsp; </li>
</ul>
<h3>Day 12: Fitmas Finale</h3>
Circuit Style &ndash; 3 rounds&nbsp;
<ul>
<li>10 squats&nbsp;</li>
<li>10 push-ups&nbsp;</li>
<li>20 bicycle crunches&nbsp;</li>
<li>20 jumping jacks&nbsp;</li>
<li>Rest 1 minute between rounds.&nbsp; </li>
</ul>
Whether you crushed every workout or just got a little festive movement in each day, you&rsquo;ve built strength, energy, and momentum to carry you through the holidays. Keep that holiday spirit alive, stay active and remember, the best gift you can give yourself is feeling strong, healthy and confident. Here&rsquo;s to finishing the year strong and sleighing every day after!&nbsp;

These 12 quick, feel-good workouts are designed to fit into even the busiest days, boosting your mood and keep your fitness goals on track.

12 Days of Fitmas

These 12 quick, feel-good workouts are designed to fit into even the busiest days, helping you manage stress, boost your mood and keep your fitness goals on track.

The holidays are coming in hot! Whether you&rsquo;re shopping for your gym buddy, your favorite instructor or just treating yourself (because you deserve it), these fitness-inspired gifts are sure to make spirits bright and muscles tight.&nbsp;
KEEP READING FOR OUR FAVORITE FITNESS GIFTS&nbsp;
<hr style="border-top: 1px solid;">

Make holiday shopping feel easy and inspiring with fitness gifts that support wellness goals and bring joy to every workout lover on your list. &nbsp;These thoughtful picks show you care about both fun and fitness. Whether you're gifting your workout partner, your favorite instructor or treating yourself, these smart, stylish and strength-boosting items are sure to make the season feel stronger, happier and more energized.&nbsp;
<h3>1. Club Fanny Pack&nbsp;</h3>
Functional and stylish? Say less. This isn&rsquo;t your average fanny pack; it&rsquo;s your new workout sidekick. Perfect for holding your phone, keys and card while you crush your next set or hit the treadmill. Grab yours at the Welcome Desk today!&nbsp;
<h3>2. Theragun Mini&nbsp;</h3>
Give the gift of recovery. This powerful little massage gun is compact enough to toss in your gym bag but mighty enough to tackle any post-leg-day soreness. Trust us, your quads will thank you.&nbsp;
<h3>3. Weighted Vest&nbsp;</h3>
Take those bodyweight workouts to the next level. A weighted vest makes every squat, push-up and walk just a bit more challenging and effective. Think of it as extra training to carry your holiday shopping haul, minus the stress.&nbsp;
<h3>4. Booty Band Set&nbsp;</h3>
Small but mighty, these resistance bands are perfect for glute workouts, warm-ups or travel fitness sessions. Add them to your holiday wish list or gift them to your workout bestie for that extra lift this season. &nbsp;
<h3>5. Protein Hot Cocoa or Pumpkin Spice Collagen Mix &nbsp;</h3>
Stocking stuffer alert. Warm up after a workout with a mug of protein-packed hot cocoa or a cozy pumpkin spice collagen mix. It&rsquo;s the perfect way to recover, refuel and sip something sweet, guilt-free.&nbsp;
Whether you&rsquo;re spoiling your fit fam or treating yourself, these holiday gifts are guaranteed to make your season merry, bright and balanced. What are you waiting for? Start shopping!&nbsp;

These fitness-inspired gifts are sure to make spirits bright and muscles tight.

Sleigh Your Gift List with These 5 Fit Finds

Giving back and fitness go hand in hand; they both feel great. We&rsquo;re proud to partner with United Way and CBS Sacramento for another Season of Giving toy drive to add some extra joy to fellow community members&rsquo; holiday seasons. &nbsp;
Last year, thanks to the generosity of our community, more than 1,300 toys were collected. This year, we&rsquo;re challenging our In-Shape community to amplify the holiday spirit by donating even more toys. &nbsp; &nbsp; To make it easy, we have donation bins conveniently located near the Welcome Desk at 32 clubs. If you&rsquo;re a member, drop your new and unwrapped toy off on your way into your workout. Not a member yet? Stop in, take a look around, and drop off your toy. &nbsp;Before you leave, visit the Welcome Desk to secure a free pass to try out the club. Bins will be out from November 17 through December 14.
Participating Clubs for Toy Drop-Off&nbsp;
Carmichael, Ceres, Citrus Heights, Downtown Sacramento (K Street), East Arden, El Dorado, Elk Grove, Folsom, Greenhaven, Laguna, Lodi, Madison, Manteca, Midtown, Modesto Floyd, Modesto McHenry North, Modesto Prescott, Natomas, Orangevale, Pocket, Rocklin, Rocklin Sports Complex, Roseville, Stockton Hammer Lane, Stockton March Lane, Stockton West Lane, Sunrise, Tracy, Turlock Monte Vista, Watt, Woodland, and Yuba City.&nbsp; &nbsp; Every donation will make a direct and meaningful impact in the community, with many toys being gifted to local children and families at a Season of Giving Holiday Market for recipients. &nbsp;
Toy Ideas by Age Group&nbsp;
<ul>
<li>Ages 0-2: Dolls, soft toys, sensory toys and stacking toys.&nbsp;</li>
<li>Ages 2-4: Bikes, Play-Doh, cooking toys, Mr. Potato Head, Hot Wheels and puzzles.&nbsp;</li>
<li>Ages 5-7: Legos, coloring books, slime kits, scooters, sports sets and board games.&nbsp;</li>
<li>Ages 8-11: Remote control cars, Nerf toys, science kits, fidget toys, Easy Bake ovens and Rubik&rsquo;s Cubes.&nbsp;</li>
<li>Ages 12-17: Gift cards, video games, makeup kits, sports equipment, art kits, jewelry and headphones.&nbsp;</li>
</ul>

Together, along with our partners CBS Sacramento and beneficiary United Way, and you, our generous community, we can make the season brighter for many.
If you would like to support local families but are unable to drop off a gift, <a href="https://fundraise.givesmart.com/form/OI1baA?vid=1mnyof" rel="follow">it&rsquo;s easy to donate here</a>.

We’re proud to partner with United Way and CBS Sacramento for another Season of Giving toy drive to add some extra joy to fellow community m

Season of Giving Toy Drive Kicks Off November 17

We’re proud to partner with United Way and CBS Sacramento for another Season of Giving toy drive to add some extra joy to fellow community members’ holiday seasons.

Thanksgiving is all about family, gratitude and, let&rsquo;s be honest, food. But between the buttery casseroles and endless pie slices, it&rsquo;s nice to have a few lighter options that still support your fitness goals. These three side dishes bring all the comforting flavors of the season without leaving you in a post-meal slump. Plus, they&rsquo;re simple enough to whip up even if you&rsquo;re not the designated &ldquo;family chef.&rdquo;&nbsp;

<h3>Roasted Garlic Mashed Cauliflower&nbsp;</h3>
Ingredients:&nbsp;
<ul>
<li>1 head cauliflower, cut into florets&nbsp;</li>
<li>4 cloves garlic, roasted&nbsp;</li>
<li>2 Tbsp olive oil or butter&nbsp;</li>
<li>&frac14; cup milk (dairy or non-dairy)&nbsp;</li>
<li>Salt and pepper to taste&nbsp;</li>
</ul>
Directions:&nbsp;
<ol>
<li>Steam the cauliflower until very tender.&nbsp;</li>
<li>Blend or mash it with roasted garlic, olive oil and milk until smooth and fluffy.&nbsp;</li>
<li>Season with salt and pepper to taste.&nbsp;</li>
<li>Serve warm and enjoy.&nbsp;</li>
</ol>

<h3>Cranberry Orange Quinoa Salad&nbsp;</h3>
Ingredients:&nbsp;
<ul>
<li>1 cup quinoa, cooked&nbsp;</li>
<li>&frac12; cup dried cranberries&nbsp;</li>
<li>1 orange, zested and juiced&nbsp;</li>
<li>&frac14; cup chopped pecans or walnuts&nbsp;</li>
<li>2 Tbsp olive oil&nbsp;</li>
<li>2 Tbsp fresh parsley, chopped&nbsp;</li>
<li>Salt and pepper to taste&nbsp;</li>
</ul>
Directions:&nbsp;
<ol>
<li>Cook quinoa and let it cool.&nbsp;</li>
<li>Toss with cranberries, orange juice and zest, nuts, olive oil, parsley, salt and pepper.&nbsp;</li>
<li>Serve chilled or at room temperature.&nbsp;</li>
</ol>
&nbsp;
<h3>Maple Roasted Carrots&nbsp;</h3>
Ingredients:&nbsp;
<ul>
<li>1 lb carrots, peeled and sliced lengthwise&nbsp;</li>
<li>2 Tbsp olive oil&nbsp;</li>
<li>2 Tbsp pure maple syrup&nbsp;</li>
<li>1 tsp fresh thyme (optional)&nbsp;</li>
<li>Salt and pepper to taste&nbsp;</li>
</ul>
Directions:&nbsp;
<ol>
<li>Preheat oven to 400&deg;F.&nbsp;</li>
<li>Toss carrots with oil, maple syrup, thyme, salt and pepper.&nbsp;</li>
<li>Roast 20-25 minutes or until caramelized and tender.&nbsp;</li>
<li>Serve warm and enjoy.&nbsp;</li>
</ol>

These three side dishes bring all the comforting flavors of the season without leaving you in a post-meal slump.

3 Light and Cozy Thanksgiving Side Dishes

We all know the drill. January rolls around, gyms are packed and everyone&rsquo;s on that &ldquo;new year, new me&rdquo; grind. But why wait for January when you can start making progress right now?&nbsp;
Don&rsquo;t Wait for January&nbsp;
The holiday season is right around the corner, and let&rsquo;s be honest, between travel and all the food that comes with the season, staying consistent can be a struggle. That&rsquo;s where having a personal trainer comes in clutch.&nbsp;
A trainer isn&rsquo;t just there to count reps; they&rsquo;re your built-in support system. They&rsquo;ll push you when motivation dips, cheer you on when you&rsquo;re crushing it and help you stay focused when life gets hectic. Think of them as your accountability partner, coach and hype squad all rolled into one.&nbsp;
Why it Matters Now
<ul>
<li>Stay consistent through the holidays: Instead of &ldquo;starting over&rdquo; in January, you&rsquo;ll already be ahead of the game.&nbsp;</li>
<li>Personalized game plan: Your trainer knows your goals and lifestyle and will help you navigate the holiday chaos with workouts that fit your schedule. Whether you&rsquo;ve only got 30 minutes or you&rsquo;re traveling, they will keep you moving.&nbsp;</li>
<li>Built-in motivation: When you&rsquo;d rather skip the gym, your trainer will remind you why you started and why you&rsquo;re not quitting.&nbsp;</li>
<li>Less stress, more energy: Exercise is one of the best ways to reduce holiday stress. Having a trainer ensures your energy stays lifted, even when your calendar is packed.&nbsp;</li>
</ul>
Imagine this: it&rsquo;s January and everyone else is trying to catch up on their workouts, but you are already in a groove. Your workouts are second nature because you have already built a foundation of strength and confidence. So, instead of waiting for the new year, why not start now and get ahead of the &ldquo;resolution rush&rdquo; with a personal trainer in your corner? Your future self will thank you.&nbsp;
While there&rsquo;s no perfect time to start, if you want accountability, motivation and results, now is always better than &ldquo;someday.&rdquo;&nbsp;
Ready for a stronger tomorrow? Book your free <a href="/personal-training" rel="follow">FitStart</a> with a trainer today!&nbsp;

Why wait for January when you can start making progress right now?

Why Now is the Perfect Time for a Personal Trainer

Ever feel like your to-do list is running you instead of the other way around? What if the secret to leveling up your productivity wasn&rsquo;t just caffeine or scheduling hacks, but something a little simpler, like gratitude? Taking a moment to notice and appreciate the good around you can actually give your brain a boost!&nbsp;
<h3>1. Boosts Mental Clarity</h3>
Gratitude helps clear mental clutter. When you focus on what&rsquo;s going well, stress melts away, and your brain can finally breathe. Think of it like hitting refresh on your mind.&nbsp;
<h3>2. Increases Motivation and Positive Outlook</h3>
Feeling grateful naturally puts you in a proactive mindset. You start seeing opportunities instead of obstacles, which helps you get things done. Whether it&rsquo;s hitting a workout or tackling that big project, gratitude gets you moving.&nbsp;
<h3>3. Enhances Energy and Mood</h3>
Good vibes are contagious, and gratitude is the ultimate energy booster. When you focus on what&rsquo;s going well, your mood lifts, your energy rises and even the toughest tasks can feel lighter.&nbsp;
<h3>4. Strengthens Relationships and Collaboration</h3>
Expressing gratitude to colleagues, friends or family doesn&rsquo;t just make them feel good; it strengthens your connections, too. Stronger relationships lead to better teamwork, more support and a happier environment. Looking for connection? <a href="/studio-classes" rel="follow">Studio Fitness</a>, workouts with <a href="/friends" rel="follow">friends</a> or simply checking in with a friend can do wonders.&nbsp; &nbsp; Gratitude isn&rsquo;t just about journaling or saying &ldquo;thanks.&rdquo; It&rsquo;s a productivity hack, a mood booster and a relationship builder, all rolled into one. So, pause for a moment, notice the good and let gratitude power your day!&nbsp;

Taking a moment to notice and appreciate the good around you can actually give your brain a boost!

4 Ways Gratitude Powers Your Productivity

Ever feel like your to-do list is running you instead of the other way around? What if the secret to leveling up your productivity wasn’t just caffeine or scheduling hacks, but something a little simpler, like gratitude? Taking a moment to notice and appreciate the good around you can actually ...

When it comes to cancer prevention, it doesn&rsquo;t always take intense gym sessions or hours of training. In fact, moving your body in simple, sustainable ways like walking or choosing low-impact workouts can have a powerful effect on your health and well-being.
<h3>Why Movement Matters for Cancer Prevention</h3>
Regular physical activity helps lower inflammation, balance hormones, boost your immune system, and support a healthy weight. In which are all important factors in reducing cancer risk. The best part? You don&rsquo;t have to run marathons to see the benefits.
<h3>Walking is a Simple Superpower</h3>
Walking is one of the easiest and most accessible ways to stay active. Just 30 minutes a day can improve circulation, strengthen your heart, and lower your risk of chronic diseases. Plus, it&rsquo;s free, flexible, and can be done anywhere, from the treadmill at the club to your neighborhood block.
<h3>Low-Impact Workouts That Work</h3>
Not able to run or engage in high-intensity workouts? Low-impact exercises are a fantastic option that give you the same benefits as higher-impact workouts!
<ul>
<li><a href="https://www.inshape.com/studio-classes/aqua" rel="follow">Aqua activities</a> for a full-body, joint-friendly workout.</li>
<li><a href="https://www.inshape.com/studio-classes/cycle" rel="follow">Cycling</a> to build endurance while going easy on the knees.</li>
<li><a href="https://www.inshape.com/studio-classes/yoga-balance?page_slug=studio-classes&amp;page_slug=flexibility-stability" rel="follow">Yoga</a> to improve flexibility, reduce stress, and support mental health.</li>
<li>Resistance band training for gentle strength-building at any fitness level.</li>
</ul>
<h3>Take Strides Together</h3>
Want to make your movement more meaningful? Join us and the American Cancer Society for <a href="https://signup.cancer.org/?prod=msabc&amp;fr_id=110841&amp;s_locale=en_US&amp;_gl=1*1abdz86*_gcl_aw*R0NMLjE3NTc1MTgyMjEuQ2owS0NRand3NFRHQmhDS0FSSXNBRkxYbmRSeW5ZeEd0YnYwSWRad25NNFp3WmpYdDd2cnNaZ0lqNXFONGF1T3l4QXNWaGxPQ2I1LWVsVWFBbkRDRUFMd193Y0I.*_gcl_au*MzMyODAxNDM4LjE3NTcwMDM0MDM.*_ga*MTA2ODE0NjkyNi4xNzI2NDE1MDkz*_ga_MY06XZLV1T*czE3NTc1MTgyMTkkbzUkZzAkdDE3NTc1MTgyMTkkajYwJGwwJGgw&amp;pg=login&amp;redirectURL=%2f%3fprod%3dmsabc%26fr_id%3d110841%26s_locale%3den_US%26_gl%3d1*1abdz86*_gcl_aw*R0NMLjE3NTc1MTgyMjEuQ2owS0NRand3NFRHQmhDS0FSSXNBRkxYbmRSeW5ZeEd0YnYwSWRad25NNFp3WmpYdDd2cnNaZ0lqNXFONGF1T3l4QXNWaGxPQ2I1LWVsVWFBbkRDRUFMd193Y0I.*_gcl_au*MzMyODAxNDM4LjE3NTcwMDM0MDM.*_ga*MTA2ODE0NjkyNi4xNzI2NDE1MDkz*_ga_MY06XZLV1T*czE3NTc1MTgyMTkkbzUkZzAkdDE3NTc1MTgyMTkkajYwJGwwJGgw#login" rel="follow">Making Strides</a> in Sacramento on October 12th. It&rsquo;s a chance to walk, move, and raise awareness alongside others who share the same goal: building a healthier future, one step at a time.

When it comes to cancer prevention, it doesn’t always take intense gym sessions or hours of training. In fact, moving your body in simple, s

How Walking and Low-Impact Workouts Support Cancer Prevention

When it comes to cancer prevention, it doesn’t always take intense gym sessions or hours of training. In fact, moving your body in simple, sustainable ways like walking or choosing low-impact workouts can have a powerful effect on your health and well-being. Why Movement Matters for Cancer Prevention Regular physical ...

It's finally Fall. The days are shorter, the air is cooler, and pumpkin spice is everywhere! It&rsquo;s the perfect time to hit the reset button on your routine and focus on feeling your best. Here are five simple ways to keep your mind, body and spirit balanced this season.
1. Prioritize Sleep: Reset Your Internal Clock Shorter days can throw your circadian rhythm out of whack, leaving you dragging through the morning. Stick to consistent bedtimes, create a relaxing evening routine, and aim for <a href="https://vimeo.com/1058643306?fl=pl&amp;fe=sh" rel="follow">quality sleep</a>.
2. Move Your Body: Low-Impact Workouts for a Mood Boost Exercise doesn&rsquo;t have to be intense to make a difference. A brisk walk, a <a href="https://www.inshape.com/studio-classes/cycle" rel="follow">cycle session</a>, or a calming <a href="https://www.inshape.com/studio-classes/yoga-balance?page_slug=studio-classes&amp;page_slug=flexibility-stability" rel="follow">Yoga flow</a> can lift your spirits, reduce stress, and keep your joints happy.
3. Connect with Others: Build Seasonal Community Wellness is better together. Joining a <a href="https://www.inshape.com/studio-classes" rel="follow">Studio Fitness class</a> or group activity is a great way to stay motivated, meet like-minded people, and make fitness fun. Plus, laughing and sweating with others? Instant mood boost!
4. Positive Self-Talk: Your Mind Matters How you talk to yourself matters. Swap &ldquo;I can&rsquo;t&rdquo; for &ldquo;I can try&rdquo; and watch how it shifts your mindset. Strengthen confidence and resilience by journaling and practicing affirmations. Looking for extra guidance? Watch Coach Jacqueline&rsquo;s previous <a href="https://vimeo.com/1030169505?fl=pl&amp;fe=sh" rel="follow">Wellness Wednesday workshop</a> on practicing gratitude and building a positive mindset.
5. Mindful Eating: Fuel Your Body and Mind This fall, comfort foods may be the go-to, but instead of indulging, try mindful eating with healthy swaps that keep meals nourishing, flavorful, and far from boring. Looking for ideas? <a href="https://www.inshape.com/blog/healthy-recipes" rel="follow">Check out these recipes</a>!
This season, take a moment for yourself. Prioritize sleep, move your body, nurture connections, speak kindly to yourself, and eat mindfully. Small habits add up to big changes, helping you feel grounded, energized, and ready to embrace everything fall has to offer.

It's finally Fall. The days are shorter, the air is cooler, and pumpkin spice is everywhere! It’s the perfect time to hit the reset button o

Fall Into Wellness with These 5 Tips

It's finally Fall. The days are shorter, the air is cooler, and pumpkin spice is everywhere! It’s the perfect time to hit the reset button on your routine and focus on feeling your best. Here are five simple ways to keep your mind, body and spirit balanced this season. 1. ...

Halloween celebrations don&rsquo;t have to be a sugar overload. With a little creativity, you can whip up festive treats that are both fun and nourishing. Here are four spook-tacular ideas to try this season.
<h3>Monster Energy Bites</h3>
Ingredients:
<ul>
<li>1 cup rolled oats</li>
<li>&frac12; cup natural peanut butter (or almond butter)</li>
<li>&frac14; cup honey or maple syrup</li>
<li>&frac14; cup mini dark chocolate chips</li>
<li>1 tsp vanilla extract</li>
<li>Candy eyeballs (optional for Halloween flair)</li>
</ul>
Directions:
<ul>
<li>In a bowl, mix oats, nut butter, honey, chocolate chips, and vanilla until combined.</li>
<li>Roll mixture into bite-sized balls.</li>
<li>Press a candy eyeball into each for a spooky touch.</li>
<li>Chill in the fridge for 20 minutes before serving.</li>
</ul>
<h3></h3>
<h3>Pumpkin Patch Smoothie Bowl</h3>
Ingredients:
<ul>
<li>&frac12; cup pumpkin pur&eacute;e</li>
<li>1 frozen banana</li>
<li>&frac12; cup unsweetened almond milk (or other milk of choice)</li>
<li>&frac12; tsp cinnamon</li>
<li>1 tsp maple syrup (optional)</li>
<li>Toppings: pumpkin seeds, granola, sliced fruit</li>
</ul>
Directions:
<ul>
<li>Blend pumpkin, banana, almond milk, cinnamon, and maple syrup until smooth.</li>
<li>Pour into a bowl and top with pumpkin seeds, granola, and fruit.</li>
</ul>
<h3></h3>
<h3>Witch&rsquo;s Cauldron Veggie Dip Cups</h3>
Ingredients:
<ul>
<li>1 cup guacamole or hummus</li>
<li>Carrot sticks, celery, cucumber slices, bell pepper strips, or other colorful veggies</li>
<li>Small clear cups (or mini cauldrons if you can find them!)</li>
</ul>
Directions:
<ul>
<li>Spoon guacamole or hummus into the bottom of each cup.</li>
<li>Stick veggie slices upright in the dip to look like &ldquo;witch&rsquo;s cauldron spoons.&rdquo;</li>
<li>Serve chilled for a crunchy, festive snack.</li>
</ul>
<h3>Ghostly Yogurt Parfaits</h3>
Ingredients:
<ul>
<li>1 cup Greek yogurt</li>
<li>&frac12; cup mixed berries of choice (blueberries, strawberries, or raspberries)</li>
<li>1 small banana, sliced</li>
<li>Mini dark chocolate chips</li>
</ul>
Directions:
<ul>
<li>Layer Greek yogurt and berries in a clear cup or jar.</li>
<li>Top with banana slices for &ldquo;ghost faces.&rdquo;</li>
<li>Use mini chocolate chips as eyes and mouths.</li>
<li>Serve immediately for a spooky (but healthy) treat.</li>
</ul>

Halloween celebrations don’t have to be a sugar overload. With a little creativity, you can whip up festive treats that are both fun and nou

Guilt-Free Halloween Treats

Halloween celebrations don’t have to be a sugar overload. With a little creativity, you can whip up festive treats that are both fun and nourishing. Here are four spook-tacular ideas to try this season. Monster Energy Bites Ingredients: 1 cup rolled oats ½ cup natural peanut butter (or almond butter) ...

Game day is here&mdash;whether you&rsquo;re rooting for your team or just here for the food, snacks are non-negotiable. The good news? You don&rsquo;t have to load up on heavy dips and fried wings to enjoy the spread. These three healthy snacks bring all the flavor, crunch, and spice&mdash;without the guilt.&nbsp;
&nbsp;
<h3>1. Buffalo Cauliflower Bites &nbsp;</h3>
Ingredients:&nbsp;
<ul>
<li>1 head cauliflower, cut into florets&nbsp;</li>
<li>&frac12; cup buffalo sauce of choice (like Frank&rsquo;s)&nbsp;</li>
<li>2 tbsp melted butter or olive oil&nbsp;</li>
<li>&frac12; cup flour (or almond flour for gluten-free)&nbsp;</li>
<li>&frac12; cup water&nbsp;</li>
<li>Pinch of garlic powder, salt &amp; pepper&nbsp;</li>
</ul>
&nbsp;
Directions:&nbsp;
<ol>
<li>Preheat oven to 425&deg;F. Line a baking sheet with parchment paper.&nbsp;</li>
<li>In a bowl, whisk flour, water, garlic powder, salt, and pepper into a batter.&nbsp;</li>
<li>Dip cauliflower florets into the batter, place on the sheet, and bake for 20 minutes.&nbsp;</li>
<li>Mix hot sauce with melted butter/oil. &nbsp;</li>
<li>Toss the baked florets in the sauce.&nbsp;</li>
<li>Return to the oven for another 15 minutes until crispy.&nbsp;</li>
<li>Serve with ranch or blue cheese dip (or Greek yogurt for a lighter version!)&nbsp;</li>
</ol>
&nbsp;
<h3>2. Spicy Roasted Chickpeas &nbsp;</h3>
Ingredients:&nbsp;
<ul>
<li>1 can chickpeas (15 oz), rinsed and drained&nbsp;</li>
<li>1 tbsp olive oil&nbsp;</li>
<li>1 tsp smoked paprika&nbsp;</li>
<li>&frac12; tsp cayenne pepper (adjust to taste)&nbsp;</li>
<li>&frac12; tsp garlic powder&nbsp;</li>
<li>Pinch of salt&nbsp;</li>
</ul>
&nbsp;
Directions:&nbsp;
<ol>
<li>Preheat oven to 400&deg;F. Pat chickpeas dry with a towel.&nbsp;</li>
<li>Toss chickpeas with olive oil and spices until evenly coated.&nbsp;</li>
<li>Spread on a baking sheet and roast for 30&ndash;40 minutes, shaking the pan halfway.&nbsp;</li>
<li>Let cool and serve!&nbsp;</li>
</ol>
&nbsp;
<h3>3. Guacamole-Stuffed Mini Peppers &nbsp;</h3>
Ingredients:&nbsp;
<ul>
<li>1 bag mini sweet peppers, halved and seeded&nbsp;</li>
<li>2 ripe avocados&nbsp;</li>
<li>1 lime, juiced&nbsp;</li>
<li>&frac14; cup diced red onion&nbsp;</li>
<li>1 small tomato, diced&nbsp;</li>
<li>1 tbsp cilantro, chopped&nbsp;</li>
<li>Pinch of salt &amp; pepper&nbsp;</li>
</ul>
&nbsp;
Directions:&nbsp;
<ol>
<li>In a bowl, mash avocados with lime juice.&nbsp;</li>
<li>Stir in onion, tomato, cilantro, salt, and pepper.&nbsp;</li>
<li>Spoon guacamole into pepper halves.&nbsp;</li>
<li>Arrange on a platter and watch them vanish before kickoff!&nbsp;</li>
</ol>

These three healthy snacks bring all the flavor, crunch, and spice—without the guilt.

3 Healthy Game Day Snacks That Score Every Time

Your membership comes with more than just access to weights and treadmills&mdash;it&rsquo;s packed with perks designed to help you train smarter, recover faster, and feel your best. The trick? Knowing how to use them. Here&rsquo;s how to get the most out of what&rsquo;s waiting for you in the club.&nbsp;
&nbsp;
<h3>1. Yoga &nbsp;</h3>
Think of <a href="/studio-classes/yoga-balance" rel="follow">Yoga</a> as your secret weapon for strength, balance, and recovery. Those flows and poses don&rsquo;t just stretch you out&mdash;they build core stability, improve breathing, and keep your muscles moving smoothly. Adding a class or two each week can level up both your workouts and your recovery.&nbsp;
&nbsp;
<h3>2. Sauna &amp; Steam &nbsp;</h3>
After a tough workout, head to the <a href="/amenities-activities/recovery" rel="follow">sauna or steam</a> room. The heat boosts circulation, flushes out muscles, and melts away stress. Bonus: it&rsquo;s a great way to unwind while still supporting your recovery. Think of it as self-care that doubles as performance training.&nbsp;
&nbsp;
<h3>3. Massage &nbsp;</h3>
Sore after leg day? Tight shoulders from work? A <a href="/amenities-activities/recovery" rel="follow">massage</a> isn&rsquo;t just relaxing, it improves blood flow, reduces muscle tension, and speeds recovery so you can get back to your next workout feeling stronger. Consider it maintenance for your body&rsquo;s &ldquo;engine.&rdquo;&nbsp;
&nbsp;
<h3>4. Stretch &amp; Mobility Classes &nbsp;</h3>
Want to move better and prevent injuries? <a href="/studio-classes/yoga-balance" rel="follow">Stretch and mobility</a> classes are your ticket. They keep joints happy, muscles loose, and your body primed for everything from squats to sprints. It&rsquo;s like oiling up the gears so your machine runs smoothly.&nbsp;
&nbsp;
<h3>5. VTL, <a href="/personal-training" rel="follow">Personal Training</a> &amp; Studio Fitness &nbsp;</h3>
Ready to take it up a notch? Elevate your results with expert coaching and high-energy classes. Whether it&rsquo;s customized workouts with a trainer, VTL <a href="/small-group-training" rel="follow">Small Group Training</a>, or <a href="/studio-classes" rel="follow">Studio Fitness</a> classes, these options push you further than you&rsquo;d go on your own. &nbsp;Plus, upgrading to Elevate gives you unlimited access&mdash;so you can truly make the most of everything your membership offers.
&nbsp;
Your membership is more than a swipe at the Welcome Desk, it&rsquo;s a toolkit for better results, from the recovery boost of sauna and massage to the performance edge of Yoga and variety training formats available to you. The more you explore, the more your results soar!

Here’s how to get the most out of what’s waiting for you in the club.

How to Use Your Membership to Maximize Your Results

Think Yoga&rsquo;s just about stretching? Think again. Whether you&rsquo;re a runner, lifter, or weekend warrior, adding Yoga to your routine can give you a serious edge. Here&rsquo;s how it helps you perform better and recover faster.&nbsp;
&nbsp;
<h3>1. Core Strength &nbsp;</h3>
So much of your power&mdash;whether it&rsquo;s sprinting, swinging, or lifting&mdash;comes from your core. Yoga poses like plank and boat fire up deep stabilizing muscles, giving you better balance and strength for your sport.&nbsp;
&nbsp;
<h3>2. Better Breathing Techniques &nbsp;</h3>
Breath is fuel. Yoga teaches you to control your breathing, which can help you push through tough workouts, enhance your muscle-mind connection, and recover quicker. Deep, steady breaths give your muscles more oxygen.&nbsp;
&nbsp;
<h3>3. Mind-to-Muscle Connection &nbsp;</h3>
Yoga slows you down and helps you tune in to how your body moves. That awareness carries over into your workouts&mdash;better form, more focus, and fewer injuries.&nbsp;
&nbsp;
<h3>4. Flexibility &amp; Range of Motion &nbsp;</h3>
Tight hips? Stiff shoulders? Yoga opens things up. Increased mobility means smoother movement, less soreness, and a body that bounces back quicker.&nbsp;
&nbsp;
Yoga isn&rsquo;t just recovery&mdash;it&rsquo;s performance training in disguise. A few sessions each week can help you move better, breathe easier, and stay stronger. Join us for a Yoga class today!&nbsp;

Here’s how it helps you perform better and recover faster.

4 Ways Yoga Enhances Athletic Performance and Recovery

<a href="https://www.cancer.org/healthy/stay-away-from-tobacco.html">Tobacco use</a>&nbsp;remains the single largest preventable cause of disease and premature death in the United States. Since the release of the Surgeon General&rsquo;s Report on Smoking and Health in 1964, more than 20 million people have died due to tobacco.
Cigarette smoking increases the risk of cancers of the mouth and throat, lung, esophagus, pancreas, cervix, kidney, bladder, stomach, colon, rectum, and liver, as well as acute myeloid leukemia. Some studies also link smoking to breast cancer and advanced-stage prostate cancer.
Smoking also greatly increases the risk of debilitating, long-term lung diseases such as emphysema and chronic bronchitis. It raises the risk for heart attack, stroke, blood vessel diseases, and eye diseases. Half of all Americans who keep smoking will eventually die from a smoking-related illness.
That&rsquo;s why it&rsquo;s&nbsp;<a href="https://www.cancer.org/healthy/stay-away-from-tobacco/guide-quitting-smoking.html">so important to quit.&nbsp;</a>No matter how old you are or how long you&rsquo;ve smoked, quitting can help you live longer and be healthier. But quitting is hard because tobacco products contain nicotine, which is a highly addictive, naturally occurring chemical in tobacco. Even so, millions of Americans have quit with help, and you can, too.
There are many different methods you can use to quit. Here is what the research tells us about how well they work:
There are many different methods you can use to quit. Here is what the research tells us about how well they work:
<h4>Medications</h4>
Research shows that using a medication to help you quit smoking can increase your chances of being successful.
The US Food and Drug Administration (FDA) has approved 7 types of smoking cessation medications to safely and effectively help people quit smoking. Choosing which one to use is often a matter of personal choice and should be discussed with your pharmacist or health care provider.
Three types of medications are available over-the-counter at most pharmacies and can help ease the symptoms of nicotine withdrawal when used as directed.
<ul style="list-style-type: disc;">
<li>Nicotine gum</li>
<li>Nicotine patches</li>
<li>Nicotine lozenges</li>
</ul>
Four types of medications are available by prescription.
<ul style="list-style-type: disc;">
<li>Nicotine inhalers</li>
<li>Nicotine nasal sprays</li>
<li>Zyban (bupropion) &ndash; an antidepressant</li>
<li>Chantix (varenicline) &ndash; a drug that blocks the effects of nicotine in the brain</li>
</ul>
<h4>Counseling</h4>
Counseling combined with medication makes it even more likely that you can quit smoking and stay away from tobacco for good. Counseling comes in many forms.
In-person counseling is available from a doctor, nurse practitioner, pharmacist, or other health care provider.
Telephone quit-lines: All 50 states and the District of Columbia offer some type of free telephone-based program that links callers with trained counselors. People who use telephone counseling have twice the success rate in quitting smoking as those who don&rsquo;t get this type of help. Call the American Cancer Society at 1-800-227-2345 to get help finding a phone counseling program in your area.
Support groups have helped many people who smoke quit. Check with your employer, health insurance company, or local hospital to find a support group that fits your needs. Or call us at 1-800-227-2345.
People who want to quit can also increase their chances of success by enlisting the help and support of family, friends, and co-workers. Tell your friends about your plans to quit. Try to spend time with people who don't smoke and have quit who support your efforts. You can also suggest that those in your support system read our&nbsp;<a href="https://www.cancer.org/healthy/stay-away-from-tobacco/helping-a-smoker-quit.html">How To Help Someone Quit Smoking.</a>
<h4>Apps</h4>
Help to quit smoking is as close as your smartphone. But it&rsquo;s important to choose a program that&rsquo;s based on recommendations that research has proven to work.
The National Cancer Institute has a&nbsp;<a href="https://smokefree.gov/tools-tips/text-programs">quit-smoking app&nbsp;</a>that allows users to set quit dates, track financial goals, schedule reminders, and more. It also offers text messaging that provides round-the-clock encouragement and advice to people trying to quit. You can sign up by texting &ldquo;QUIT&rdquo; to iQUIT (47848) and entering the date of your Quit Day &ndash; the day you will stop smoking.
<h4>Cold Turkey</h4>
Going cold turkey means that you stop smoking all at once. Even though people often say they quit cold turkey, usually they had thought about stopping before they actually did it. You have a better chance of success if you make a plan and prepare for nicotine withdrawal. Gradually smoking fewer cigarettes each day can help reduce nicotine withdrawal symptoms and make it easier for some people to quit.
<h4>Electronic Cigarettes</h4>
<a href="https://www.cancer.org/healthy/stay-away-from-tobacco/e-cigarettes-vaping/what-do-we-know-about-e-cigarettes.html">Electronic cigarettes&nbsp;</a>(e-cigarettes) are not approved by the FDA as aids to help quit smoking. This is because research findings about vaping have been mixed.
The long-term effects of e-cigarette use are not yet known. However, the FDA and the Centers for Disease Control and Prevention (CDC) are currently investigating an outbreak of lung illness and death among adults who used some types of e-cigarettes. Symptoms have included shortness of breath, coughing, or chest pain. Some patients reported nausea, vomiting, diarrhea, or other stomach problems, as well as fever or fatigue. The CDC recommends the following:
If you use e-cigarette or vaping products, do not buy them &ldquo;off the street&rdquo; and do not change anything or add anything to the products you buy.

Tobacco use remains the single largest preventable cause of disease and premature death in the United States.

How to Quit Smoking

Summer workouts hit different &mdash; longer days, poolside vibes, and all the extra motivation that comes with sunshine and tank top weather. But as the season winds down and routines shift, it&rsquo;s easy to feel that fire start to fizzle.&nbsp;
&nbsp;
Don&rsquo;t worry, we&rsquo;ve got you. Whether you crushed your summer goals or just got started, here are five ways to keep that fitness momentum going strong into fall and beyond.&nbsp;
&nbsp;
1. Refresh Your Goals&nbsp;
What got you moving in June might not be what keeps you motivated in September and that&rsquo;s okay! Take time to check in with yourself and adjust your goals. Maybe it&rsquo;s not about weight loss anymore but building strength, improving energy, or just showing up consistently. New season, new focus!&nbsp;
&nbsp;
2. Try Something New&nbsp;
If your routine&rsquo;s starting to feel... routine, shake things up! Try a new Studio Fitness class, hop into a VTL session, or experiment with a different training style. Mixing it up can reignite your excitement and challenge your body in new ways.&nbsp;
&nbsp;
3. Plan Your Workout Like an Appointment&nbsp;
Your workouts deserve a spot on your calendar &mdash; right next to meetings, errands, and family time. When you treat exercise as a non-negotiable part of your schedule, you&rsquo;re more likely to stay consistent, even when life gets busier. Set the time, show up, and celebrate the win!&nbsp;
&nbsp;
4. Don&rsquo;t Skip Recovery&nbsp;
Here&rsquo;s your friendly reminder: progress doesn&rsquo;t just happen in the gym, it happens in recovery too. Make time to stretch, foam roll, rest, hydrate, and sleep well. It&rsquo;ll keep you feeling strong, prevent burnout, and help you bounce back faster for your next session.&nbsp;
&nbsp;
5. Find Your Fitness Tribe&nbsp;
Staying motivated is so much easier when you&rsquo;re not doing it alone. Find your crew &mdash; whether it&rsquo;s your favorite group fitness class, your <a href="/small-group-training" rel="follow">VTL</a> coach and crew, or a personal trainer who keeps you accountable. Surround yourself with people who lift you up!&nbsp;
&nbsp;
Just because summer&rsquo;s ending doesn&rsquo;t mean your motivation has to. Set new goals, try something different, and keep showing up &mdash; one workout at a time. Your fitness fire is still burning. Let&rsquo;s keep it lit!&nbsp;

As the season winds down and routines shift, it’s easy to feel that fire start to fizzle.

5 Tips to Keep Your Fitness Fire Lit After Summer

Let&rsquo;s be real, no one&rsquo;s excited to open the fridge and see a sad desk salad waiting for them. But when lunch is something fresh, flavorful, and ready to go? Total game-changer. These four make-ahead lunch ideas are anything but boring, packed with protein, color and flavor to keep you fueled and feeling good all week long.
<h3>1. Turkey Pesto Wraps&nbsp;</h3>
Ingredients (makes 2 wraps):&nbsp;
<ul>
<li>2 whole wheat wraps or tortillas&nbsp;</li>
<li>6 oz sliced turkey breast&nbsp;</li>
<li>2 tbsp basil pesto&nbsp;</li>
<li>&frac12; cup spinach or arugula&nbsp;</li>
<li>1 roma tomato, sliced&nbsp;</li>
<li>2 slices provolone or mozzarella (optional)&nbsp;</li>
</ul>
Directions:&nbsp;
<ol>
<li>Spread pesto over each wrap.&nbsp;</li>
<li>Layer turkey, cheese, tomato, and greens.&nbsp;</li>
<li>Roll tightly, wrap in foil or parchment, and refrigerate.&nbsp;</li>
<li>Slice in half when ready to eat!&nbsp;</li>
</ol>
&nbsp;
<h3>2. Mediterranean Chickpea Jar Salad (Vegetarian)&nbsp;</h3>
Ingredients (for 2 mason jar salads):&nbsp;
<ol>
<li>1 can chickpeas, rinsed and drained&nbsp;</li>
<li>&frac12; cup cherry tomatoes, halved&nbsp;</li>
<li>&frac12; cucumber, diced&nbsp;</li>
<li>&frac14; cup red onion, thinly sliced&nbsp;</li>
<li>&frac14; cup crumbled feta&nbsp;</li>
<li>2 tbsp olive oil&nbsp;</li>
<li>Juice of &frac12; lemon&nbsp;</li>
<li>Salt, pepper, and oregano to taste&nbsp;</li>
<li>2 cups mixed greens or spinach&nbsp;</li>
</ol>
Directions:&nbsp;
<ol>
<li>In each jar, layer in this order: dressing (olive oil, lemon juice, seasonings), chickpeas, cucumbers, tomatoes, onion, feta, then greens on top.&nbsp;</li>
<li>Seal and store upright.&nbsp;</li>
<li>When ready to eat, shake and pour into a bowl!&nbsp;</li>
</ol>
&nbsp;
<h3>3. Greek Chicken Pita Pockets&nbsp;</h3>
Ingredients (makes 2 servings):&nbsp;
<ul>
<li>1 cup cooked, diced grilled chicken&nbsp;</li>
<li>2 whole wheat pita pockets&nbsp;</li>
<li>&frac12; cup diced cucumber&nbsp;</li>
<li>&frac12; cup chopped tomatoes&nbsp;</li>
<li>&frac14; cup crumbled feta&nbsp;</li>
<li>2 tbsp hummus or tzatziki&nbsp;</li>
<li>Optional: red onion, olives, chopped parsley&nbsp;</li>
</ul>
Directions:&nbsp;
<ol>
<li>Mix chicken, cucumber, tomato, and feta in a bowl.&nbsp;</li>
<li>Spread hummus or tzatziki inside each pita.&nbsp;</li>
<li>Fill with the chicken mixture and any extra toppings you like.&nbsp;</li>
<li>Wrap tightly and store in the fridge.&nbsp;</li>
</ol>
&nbsp;
<h3>4. Steak &amp; Veggie Power Bowls&nbsp;</h3>
Ingredients (makes 2 bowls):&nbsp;
<ul>
<li>1 cup cooked brown rice or quinoa&nbsp;</li>
<li>6 oz grilled steak, sliced&nbsp;</li>
<li>&frac12; cup roasted or saut&eacute;ed veggies (like bell peppers, zucchini, broccoli)&nbsp;</li>
<li>&frac14; avocado, sliced&nbsp;</li>
<li>2 tbsp olive oil + 1 tbsp balsamic vinegar (or your favorite dressing)&nbsp;</li>
<li>Salt, pepper, garlic powder to taste&nbsp;</li>
</ul>
Directions:&nbsp;
<ol>
<li>In each bowl, layer grain, steak, veggies, and avocado.&nbsp;</li>
<li>Drizzle with olive oil + vinegar (or dressing of choice).&nbsp;</li>
<li>Store in airtight containers. Reheat or enjoy cold!&nbsp;</li>
</ol>
&nbsp;
Preparing 2&ndash;3 different options for the week to mix it up, keeps your taste buds happy. These meals are easy to make, easy to pack, and even easier to devour. Meal prep never looked so good, here&rsquo;s to lunches you&rsquo;ll actually look forward to!&nbsp;

These four make-ahead lunch ideas are anything but boring, packed with protein, color and flavor to keep you fueled and feeling good all wee

Make-Ahead Lunches You’ll Actually Look Forward To

These four make-ahead lunch ideas are anything but boring, packed with protein, color and flavor to keep you fueled and feeling good all week long.

Sundays can go one of two ways: a chaotic countdown to Monday or a reset that sets the tone for the week ahead. And the difference? A little intention. Here are three simple ways to reset your Sunday so you can head into the week feeling organized, focused, and ready to take on whatever comes your way.&nbsp;
<h3>1. Prep Your Environment&nbsp;</h3>
Start by setting the scene for success. Tidy up your space; even just a quick 10-minute clean-up can make a big difference. Lay out your workout clothes for the next day, pack your gym bag, and plan a few easy meals or snacks to grab throughout the week. Your future self will thank you!&nbsp;
<h3>2. Move Your Body&nbsp;</h3>
You don&rsquo;t need an intense sweat session to feel the benefits of Sunday movement. A light walk, <a href="/studio-classes/yoga-balance" rel="follow">Yoga</a>, or casual bike ride can help release stress, boost your mood, and get your body back in sync. Think of it as a moving meditation &mdash; no pressure, just presence.&nbsp;
<h3>3. Stay Mindful&nbsp;</h3>
Before your week takes off, take a few minutes to slow down and check in with yourself. Journal how you&rsquo;re feeling, write out your intentions, or create a quick plan for your top priorities. Mindful moments help you stay grounded and focused &mdash; so you&rsquo;re not just making it through your week but owning it!&nbsp;
A few intentional actions on Sunday can set the tone for a whole week of clarity, calm, and confidence. You don&rsquo;t need to overhaul your routine &mdash; just reset it. One step, one breath, one week at a time!&nbsp;

Here are three simple ways to reset your Sunday so you can head into the week ready to take on whatever comes your way.

3 Ways to Reset Your Sunday for a Smoother Week

Most people think of strength training as something only for bodybuilders or athletes, but the truth is, it&rsquo;s one of the most powerful tools we have for aging well. Whether you&rsquo;re new to weights or have been lifting for years, regular strength training supports your body in ways that go far beyond the gym.&nbsp;
&nbsp;
Preserves Muscle Mass Over Time&nbsp;
Do your daily activities feel like they are getting harder? As we get older, we naturally start to lose muscle mass. Strength training helps counteract this loss by keeping your muscles active, strong, and functional. The result? More energy, more mobility, and more confidence doing the things you love!&nbsp;
&nbsp;
Strengthens Bones and Reduces Injury Risk&nbsp;
Lifting weights doesn't just build muscle, it also increases bone density. That&rsquo;s especially important as we age, when bones become more fragile. Stronger bones mean a lower risk of fractures and breaks. Plus, strength training improves joint health, posture, and balance, all of which reduces the likelihood of falls and injuries!&nbsp;
&nbsp;
Supports Heart, Brain, and Metabolic Health&nbsp;
It&rsquo;s not just your muscles and bones that benefit. Strength training has been shown to improve cardiovascular function, boost brain health, and enhance metabolic efficiency. It can help regulate blood sugar levels, lower blood pressure, and even improve cognitive function&mdash;all key to living a longer, healthier life.&nbsp;
&nbsp;
Strength training is one of the most effective ways to invest in your long-term health. Just two to three sessions a week can make a significant impact on your quality of life today and your independence down the road.&nbsp;
Not sure where to start? Book your free FitStart with one of our trainers!&nbsp;

Whether you’re new to weights or have been lifting for years, regular strength training supports your body in ways that go far beyond the gym

How Strength Training Boosts Longevity

Whether you’re new to weights or have been lifting for years, regular strength training supports your body in ways that go far beyond the gym.

Are you considering weight loss medication as part of your fitness journey? These medications are gaining attention for their ability to support healthy weight loss by helping regulate appetite and blood sugar. While they can be powerful tools, they aren&rsquo;t a quick fix. They need a strength training program and a consistent workout routine to achieve lasting results. &nbsp;
And we know that sometimes, even when you&rsquo;re putting in the reps and making all the right choices, it&rsquo;s not enough. This is why we&rsquo;re working with a telehealth provider, <a href="https://www.korbhealth.com/referral/in-shape-fitness" rel="follow">KORB Health</a>, to provide a little extra help and a discount on weight loss medication to our members. &nbsp;&nbsp;
Here are three key things to keep in mind about weight loss medication:&nbsp;
<h3>1. What Do Weight Loss Medications Actually Do?&nbsp;</h3>
Many weight loss medications, like GPL-1, work by regulating appetite and stabilizing blood sugar levels. They mimic a natural hormone that affects areas of the brain tied to hunger and food intake, helping you feel full longer and reduce cravings. While this can lead to lower calorie intake and improved metabolic health, it doesn&rsquo;t replace the need for regular movement.&nbsp;
<h3>2. It&rsquo;s a Tool, Not a Quick Fix&nbsp;</h3>
Exercise plays a key role in maintaining muscle mass, supporting your metabolism, and boosting energy, especially while your body is adjusting to a lower calorie intake. Weight loss medications can jumpstart progress, but they&rsquo;re not a magic solution. Long-term success still relies on building sustainable habits like strength training, cardio, balanced nutrition, and consistent movement.&nbsp;
<h3>3. Pairing Medication with Exercise &nbsp;</h3>
Combining weight loss medications with regular exercise leads to better results than either approach alone. Movement helps preserve lean muscle, improves cardiovascular health, and enhances the overall effectiveness of the medication.&nbsp;
And now, we&rsquo;re working with <a href="https://www.korbhealth.com/referral/in-shape-fitness" rel="follow">KORB</a>, a leading provider in medical weight loss, to help members combine science-backed support with the power of fitness. Together, we&rsquo;re offering a whole-body approach to health and wellness that meets you where you are and helps you move forward.&nbsp;
&nbsp;
Let&rsquo;s build strength, confidence and health together!&nbsp;

While they can be powerful tools, they aren’t a quick fix. They need a strength training program and a consistent workout routine to achieve lasting results.

3 Things to Know About Weight Loss Medications and Working Out

Looking for fast, flavorful, and family-approved meals that are ready in 30 minutes or less? Busy evenings don&rsquo;t have to mean boring dinners! These three simple recipes are perfect for when you want something quick, customizable, and crowd-pleasing.&nbsp;
<h3>1. Build-Your-Own Taco Bowls&nbsp;</h3>
Ingredients:&nbsp;
<ul>
<li>1 lb ground turkey or 1 can black beans (rinsed and drained)&nbsp;</li>
<li>1 packet taco seasoning&nbsp;</li>
<li>2 cups of cooked brown rice or cauliflower rice&nbsp;</li>
<li>1 cup shredded lettuce&nbsp;</li>
<li>1 cup chopped tomatoes&nbsp;</li>
<li>1 cup canned corn, drained&nbsp;</li>
<li>1 avocado, diced&nbsp;</li>
<li>&frac12; cup shredded cheese&nbsp;</li>
<li>&frac12; cup salsa&nbsp;</li>
<li>&frac14; cup plain Greek yogurt (optional healthy swap for sour cream)&nbsp;</li>
</ul>
Directions:&nbsp;
<ol>
<li>In a skillet over medium heat, cook ground turkey until browned, about 7&ndash;9 minutes. Add taco seasoning and a splash of water and simmer for 2&ndash;3 minutes. (If using black beans, heat them with taco seasoning and mix for a few minutes on the stove)&nbsp;</li>
<li>Prepare rice according to package instructions.&nbsp;</li>
<li>Set out toppings buffet-style and let everyone assemble their own bowl!&nbsp;</li>
</ol>
&nbsp;
<h3>2. Turkey Meatball Sliders&nbsp;</h3>
Ingredients:&nbsp;
<ul>
<li>1 lb lean ground turkey&nbsp;</li>
<li>1 egg&nbsp;</li>
<li>2 cloves garlic, minced&nbsp;</li>
<li>1 tsp Italian seasoning&nbsp;</li>
<li>&frac14; cup grated Parmesan cheese&nbsp;</li>
<li>1 cup marinara sauce of choice&nbsp;</li>
<li>6&ndash;8 whole wheat slider buns or dinner rolls&nbsp;</li>
<li>&frac12; cup shredded mozzarella&nbsp;</li>
</ul>
Directions:&nbsp;
<ol>
<li>Preheat oven to 375&deg;F.&nbsp;</li>
<li>In a large bowl, combine ground turkey, egg, garlic, Italian seasoning, and Parmesan cheese. Mix well and form into small meatballs.&nbsp;</li>
<li>Place on a lined baking sheet and bake for 20 minutes, or until cooked through.&nbsp;</li>
<li>Warm marinara sauce in a saucepan and gently toss cooked meatballs in the sauce.&nbsp;</li>
<li>Place meatballs into slider buns, top with mozzarella, and broil for 1&ndash;2 minutes until cheese melts.&nbsp;</li>
</ol>
&nbsp;
<h3>3. DIY Pita Pizzas&nbsp;</h3>
Ingredients:&nbsp;
<ul>
<li>4 (or number of your family size) small whole wheat pita rounds&nbsp;</li>
<li>&frac12; cup tomato sauce or pesto&nbsp;</li>
<li>1 cup shredded mozzarella cheese&nbsp;</li>
<li>Your choice of toppings! Here are some ideas:&nbsp;</li>
<li>Sliced mushrooms&nbsp;</li>
<li>Bell peppers&nbsp;</li>
<li>Baby spinach&nbsp;</li>
<li>Cooked chicken&nbsp;</li>
<li>Black olives&nbsp;</li>
<li>Cherry tomatoes&nbsp;</li>
</ul>
Directions:&nbsp;
<ol>
<li>Preheat oven to 400&deg;F.&nbsp;</li>
<li>Lay pita rounds on a baking sheet. Spread each with 2 tablespoons of sauce.&nbsp;</li>
<li>Top with cheese and your favorite toppings.&nbsp;</li>
<li>Bake for 8&ndash;10 minutes, or until cheese is melted and edges are slightly crispy.&nbsp;</li>
<li>Slice and serve!&nbsp;</li>
</ol>
&nbsp;
When dinners are simple and satisfying, weeknights run smoother. Keep these recipes in your rotation for flavorful meals that come together fast, no stress required!&nbsp;

These three simple recipes are perfect for when you want something quick, customizable, and crowd-pleasing.

Looking for fast, flavorful, and family-approved meals that are ready in 30 minutes or less? Busy e

3 Dinner Recipes That Make Weeknights a Breeze

This 10-Minute Strength Circuit is designed to help you get the most out of your workout by focusing on quality repetitions and proper form. Complete as many rounds of the following exercises as possible in 10 minutes and rest briefly when necessary but aim to challenge yourself to get through the circuit without compromising on technique. Let&rsquo;s get started!&nbsp;
&nbsp;
1. Push-Up (10 reps)&nbsp;
Equipment: Floor Mat &nbsp;
How To: Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body towards the floor by bending your elbows, keeping your body in a straight line. Push back up to the starting position. If needed, modify by performing on your knees or using a wall for support.&nbsp;
&nbsp;
2. Squat or Chair Sit (10 reps)&nbsp;
Equipment: Floor Mat &nbsp;
How To: Stand with your feet shoulder-width apart, toes slightly pointing outward. Lower your body by bending your knees and hips as if sitting back into a chair, keeping your chest up and knees behind your toes. Push through your heels to stand back up. For a chair sit modification, lower yourself to a chair before standing back up.&nbsp;
&nbsp;
3. Lunge (5 reps on each side)&nbsp;
Equipment: Floor Mat&nbsp;
How To: Stand with feet hip-width apart, take a step forward with one leg, and lower your hips toward the floor, keeping your torso upright. Your back knee should nearly touch the floor. Push through the front heel to return to the starting position. Alternate sides with each rep. Modify by holding onto a wall or chair for stability.&nbsp;
&nbsp;
4. Plank (10-second hold)&nbsp;
Equipment: Floor Mat (optional wall and chair)&nbsp;
How To: Start in a forearm plank position, ensuring your body forms a straight line from head to heels. Engage your core and hold the position for 10 seconds. Modify by holding a plank on your knees or performing a wall plank for reduced intensity.&nbsp;

This 10-Minute Strength Circuit is designed to help you get the most out of your workout by focusing on quality repetitions and proper form.

PRIMEFIT Workout of the Month: Month 12

Strong bones are essential for maintaining mobility and an active lifestyle, especially as we age. Bone density naturally decreases over time, a process known as osteopenia, which can progress to osteoporosis if left unaddressed. Thankfully, there are proven, science-backed strategies to strengthen your bones and support your overall health. Here&rsquo;s how to get started:&nbsp;
&nbsp;
<h3>1. Boost Calcium and Vitamin D Intake&nbsp;</h3>
Calcium is the primary mineral in bones, while vitamin D facilitates its absorption. Studies indicate that adults aged 50 and older should aim for 1,200 mg of calcium daily and 800&ndash;1,000 IU of vitamin D to maintain optimal bone density. Include calcium-rich foods like dairy products, leafy greens, and almonds in your meals. For vitamin D, sunlight exposure is key&mdash;just 15 minutes a day can help&mdash;but fatty fish, fortified cereals, and supplements are great options, especially in winter.&nbsp;
&nbsp;
<h3>2. Incorporate Weight-Bearing Exercises&nbsp;</h3>
Research has consistently shown that weight-bearing exercises stimulate bone formation by applying stress to the skeletal system. Activities such as walking, <a href="https://www.inshape.com/studio-classes/studio-classes/dance" rel="follow">dancing</a>, and light resistance training signal your bones to rebuild and strengthen. Adding resistance training not only enhances bone density but also builds the muscle mass needed to support joints and reduce fall risk. Start with simple bodyweight movements or light dumbbells, and progress gradually for sustainable benefits. Learn more on strength training for a longer, stronger, and healthier life with Coach Jacqueline <a href="https://vimeo.com/855149534" rel="follow">here</a>.&nbsp;
&nbsp;
<h3>3. Balance and Flexibility Exercises for Fall Prevention&nbsp;</h3>
Falls are a leading cause of fractures in older adults, making <a href="https://www.inshape.com/studio-classes/studio-classes/flexibility-stability" rel="follow">balance and flexibility</a> training essential. Practices like yoga and tai chi improve proprioception&mdash;the body&rsquo;s sense of position&mdash;and enhance joint mobility. Research has shown that tai chi can reduce fall risk by up to 45%. These low-impact exercises are gentle on joints while promoting stability and coordination, keeping you active and confident on your feet.&nbsp;
&nbsp;
<h3>4. Moderate Caffeine and Alcohol Consumption&nbsp;</h3>
Excessive caffeine can interfere with calcium absorption, and alcohol in large quantities is linked to reduced bone density. Limit caffeine to no more than 300 mg daily (about two cups of coffee) and enjoy alcohol in moderation&mdash;no more than one drink per day for women and two for men, as recommended by health guidelines. Staying hydrated with water is also crucial for maintaining overall health.&nbsp;
&nbsp;
<h3>5. Prioritize Protein for Bone and Muscle Health&nbsp;</h3>
Protein doesn&rsquo;t just support muscle repair&mdash;it&rsquo;s vital for bone strength as well. About 50% of bone structure is made up of protein. Research suggests seniors should aim for 1&ndash;1.2 grams of protein per kilogram of body weight daily. Sources like lean poultry, fish, beans, and tofu are excellent choices. Combine these with calcium-rich foods for an even greater impact on bone health.&nbsp;
&nbsp;
Building a Resilient Future&nbsp;
&nbsp;
Strengthening your bones is not just about avoiding fractures&mdash;it&rsquo;s about enabling an active, independent life. By adopting these science-backed habits, you can maintain bone density, improve balance, and support your overall vitality. Small changes today can lead to stronger bones and a healthier tomorrow.&nbsp;

Strong bones are essential for maintaining mobility and an active lifestyle, especially as we age. Bone density naturally decreases over tim

How to Strengthen Your Bones: Tips for Seniors

Strong bones are essential for maintaining mobility and an active lifestyle, especially as we age. Bone density naturally decreases over time, a process known as osteopenia, which can progress to osteoporosis if left unaddressed. Thankfully, there are proven, science-backed strategies to strengthen your bones and support your overall health. Here’s ...

Busy schedule. So many commitments. No time for meal planning and prepping? We get it. That&rsquo;s why it helps to keep your kitchen stocked with a few high-impact staples that make fueling your workouts (and your life) easier.
Next time you&rsquo;re at the store, stock up on these:
<h4>1. Pre-cooked protein</h4>
Rotisserie chicken, hard-boiled eggs, or vacuum-sealed grilled chicken strips are lifesavers when you&rsquo;re low on time. Add them to salads, wraps, or bowls for fast, protein-rich meals.
<h4>2. Frozen veggies and grains</h4>
No chopping, no cleaning, just heat and eat. Keep frozen broccoli, mixed stir-fry veggies, and microwaveable brown rice or quinoa in the freezer. They make a great instant base for a power bowl or side dish.
<h4>3. Greek yogurt (or a dairy-free version)</h4>
Packed with protein, versatile, and great as a meal or snack. Top it with fruit and nuts for breakfast, stir in protein powder post-workout, or use it as a swap for sour cream or mayo in recipes.
Pro tip: Keep these in rotation and you&rsquo;ll always have what you need to recover well after your workout or fuel up before your next one. Nutrition doesn&rsquo;t have to be complicated; it just has to be consistent.

Busy schedule. So many commitments. No time for meal planning and prepping? We get it. That’s why it helps to keep your kitchen stocked with

Fuel Up Fast: 3 Grocery Staples Every Member Should Have

Busy schedule. So many commitments. No time for meal planning and prepping? We get it. That’s why it helps to keep your kitchen stocked with a few high-impact staples that make fueling your workouts (and your life) easier. Next time you’re at the store, stock up on these: 1. Pre-cooked ...

New pencils, new backpacks, new schedules&mdash;back-to-school season is all about getting organized. So why not ride that momentum and refocus on yourself, too?
Whether you&rsquo;re a parent, a student, or just love the vibe of a fresh start, now&rsquo;s the perfect time to reset your routine and recommit to your health goals.
Here&rsquo;s how to make this season work for you:
<h4>1. Block out &ldquo;you time&rdquo; like it&rsquo;s non-negotiable</h4>
Treat your workouts at In-Shape like an appointment. Book a studio class, schedule a training session, or build a short weight-lifting routine you can do a few times a week. Showing up consistently is where the magic happens.
<h4>2. Prep ahead to reduce stress</h4>
Pack your gym bag the night before. Keep snacks and meals simple but nourishing. Think protein bowls, smoothies, or grab-and-go options from your grocery staples. There are also a ton of great ready to drink protein drinks at In-Shape, or try the protein bars, cookies, or crisps.
<h4>3. Set a new goal</h4>
Start small and build from there. Maybe it&rsquo;s making it to the gym three times a week, trying a new class, or focusing on better recovery. Need ideas on how to get moving again? Book your free <a href="/training" rel="follow">Fit Start</a> and do a few sessions with a personal trainer. A new season is a great time to recommit with less pressure and more purpose.
Back-to-school doesn&rsquo;t just have to be about the kids. Let it be the reset that helps you feel stronger, healthier, and more energized for everything ahead.

New pencils, new backpacks, new schedules—back-to-school season is all about getting organized. So why not ride that momentum and refocus on

Back-to-School, Back to You: How to Turn This Season Into Your Healthiest Yet

New pencils, new backpacks, new schedules—back-to-school season is all about getting organized. So why not ride that momentum and refocus on yourself, too? Whether you’re a parent, a student, or just love the vibe of a fresh start, now’s the perfect time to reset your routine and recommit to your ...

If you want a workout that keeps your body guessing, your brain engaged, and your results on track, it&rsquo;s time to meet your new best friend: the combo class.
<h4>What&rsquo;s a combo class?</h4>
It&rsquo;s a workout that combines multiple training styles into one session&mdash;think cardio, strength, agility, core, mobility, and sometimes even mindfulness, all rolled into one. Instead of sticking to a single format, combo classes mix it up to give you a more dynamic, full-body challenge.
They&rsquo;re fast-paced, high-impact, and way more fun than doing three separate workouts on your own.
Here&rsquo;s why they work and why they&rsquo;re perfect for summer:
<h4>1. You&rsquo;ll never get bored</h4>
Combo classes keep you on your toes. One minute you&rsquo;re lifting weights, the next you&rsquo;re jumping into cardio drills, then it&rsquo;s core work or mobility. You won&rsquo;t have time to watch the clock.
<h4>2. They hit everything at once</h4>
Want to build strength and improve endurance? Burn calories and boost coordination? Combo classes do it all in one efficient package.
<h4>3. The energy is unbeatable</h4>
When the room is full, the playlist is pumping, and the instructor is bringing the fire, you bring your best too. It&rsquo;s hard not to go all-in when the vibe is that strong.
Ready to try one? We love High Intensity Bootcamp, <a href="/small-group-training" rel="follow">VTL Training</a>, Barre Fusion, Step and Strength, STRONG Nation, and Warrior Strength to name a few.
Combo classes help you do more in less time, stay consistent, and actually look forward to your workouts. Grab your water bottle, show up ready, and we&rsquo;ll take care of the rest.

If you want a workout that keeps your body guessing, your brain engaged, and your results on track, it’s time to meet your new best friend:

Why Combo Classes Are Your New Best Friend

If you want a workout that keeps your body guessing, your brain engaged, and your results on track, it’s time to meet your new best friend: the combo class. What’s a combo class? It’s a workout that combines multiple training styles into one session—think cardio, strength, agility, core, mobility, and ...

In-Shape Fitness has been named a winner in the 2025 ButterCMS Ecommerce Experience Awards. This recognition celebrates exceptional website experiences that combine performance, design, user experience, and innovative use of content management.
&ldquo;This award is a testament to the collaboration between our marketing, creative, and technology teams, all working together to build a digital experience that reflects the quality and energy of our clubs. Thank you to ButterCMS for recognizing our work. We&rsquo;re honored to be among such an innovative group of brands,&rdquo; said Matt Thompson, senior director of growth marketing.
In-Shape&rsquo;s website stood out for its speed, ease of use, and the thoughtful way it delivers content to support its members on their fitness journeys. From intuitive navigation to mobile-optimized performance, the experience was designed with members in mind, ensuring they can find what they need quickly and easily, whether they&rsquo;re exploring membership options or looking for their next workout.

This recognition celebrates exceptional website experiences that combine performance, design, user experience, and innovative use of content

In-Shape Fitness Recognized in the 2025 ButterCMS Ecommerce Experience Awards

This recognition celebrates exceptional website experiences that combine performance, design, user experience, and innovative use of content management.

This workout routine combines strength-building exercises with a focus on controlled breathing, improving both physical performance and overall well-being. Take your time with each exercise and stay mindful of your form and breath to maximize the benefits.&nbsp;
&nbsp;
<h3>1. Belly Breathing (1 set, 5&ndash;10 minutes)&nbsp;</h3>
Equipment: Floor Mat or Seated&nbsp;
How To: Seated or lying down, place one hand on your chest and the other on your abdomen. Take slow, controlled breaths into your abdomen (not your chest). Inhale for 5-10 seconds, then exhale slowly and repeat.&nbsp;
&nbsp;
<h3>2. Walking or Bike (1set, 10&ndash;20 minutes)&nbsp;</h3>
Equipment: Treadmill or Bike&nbsp;
How To: Inhale and exhale through your nose at a steady pace. Try to maintain a calm, rhythmic breathing pattern as you walk or bike.&nbsp;
&nbsp;
<h3>3. Rower or Swimming (1 set,10&ndash;20 minutes)&nbsp;</h3>
Equipment: Rower or Pool&nbsp;
How To: Maintain a steady breathing pace, inhaling and exhaling through the nose. Ensure smooth transitions between each stroke or movement.&nbsp;

This workout routine combines strength-building exercises with a focus on controlled breathing, improving both physical performance and overall well-being.

PRIMEFIT Workout of the Month: Month 11

Getting back on track after a vacation can be tough. You might feel unmotivated and lethargic, which can throw you off your normal routine. You might mentally still be sipping pi&ntilde;a coladas on the beach, but your body is begging you to bounce back. But how?&nbsp;
&nbsp;
<h3>1. Get Moving&nbsp;</h3>
You can start by taking mini walks around your neighborhood or around your local park. Add some stretching in because getting your body moving is the best place to start.&nbsp;
&nbsp;
<h3>2. Identify Your Distractors&nbsp;</h3>
Pinpoint what is holding you back. Is it fatigue? Try going to bed earlier. Constant phone scrolling? Try putting your phone in another room while you're trying to focus. Once you have an understanding, it is much easier to change your habits and say no to the distractions.&nbsp;
&nbsp;
<h3>3. Set Realistic Mini Goals&nbsp;</h3>
If you were working out at an intense level before you left for vacation, it might be a little harder to jump right back in at the same level. Set mini goals and gradually add more as you feel up to it. For example, commit to three workouts a week instead of the five you were doing before.&nbsp;
&nbsp;
<h3>4. Fuel Your Body Right&nbsp;</h3>
Eating on vacation can disrupt your eating schedule completely, leaving you with low energy. Your energy is going to come from how you fuel your body. Make sure you're fueling right to gain back the energy, and the motivation will come soon after.&nbsp;
&nbsp;
<h3>5. Grab a Friend&nbsp;</h3>
Invite a friend to come with you to your next workout. It&rsquo;s nice having support and an external motivator to get you out of your slump.&nbsp;
&nbsp;
<h3>6. Be Intentional&nbsp;</h3>
Being intentional with your fitness journey is important too. Setting aside time throughout your week to work out and sticking to it helps rebuild your commitment to yourself. It also helps you remember your goal and why you are on this fitness path.&nbsp;
&nbsp;
<h3>7. Compassion&nbsp;</h3>
Accepting that you might not be where you were before your vacation and that&rsquo;s okay! Understand that it might take time to get back to your routine. Be graceful to yourself so long as you keep moving forward and acting on that self-compassion.&nbsp;
&nbsp;
<h3>8. Listen to a Podcast&nbsp;</h3>
Motivational podcasts can help you reset your mindset and reignite your drive after a vacation. A quick episode can remind you of your goals and make it easier to get back into your routine.&nbsp;
&nbsp;
Need an extra boost? Connect with one of our <a href="/personal-training" rel="follow">personal trainers</a>, they&rsquo;ll help you get back on track and stay motivated!&nbsp;

You might mentally still be sipping piña coladas on the beach, but your body is begging you to bounce back. But how?

8 Easy Tips to Get Back Into Your Fitness Routine

Lost Motivation After Vacation? 8 Easy Tips to Get Back Into Your Fitness Routine

We all want to feel better, move well, and stay active for years to come. The good news? You don&rsquo;t need a total life overhaul to start aging well. The secret to longevity isn&rsquo;t in a magic supplement or a 30-day challenge, it&rsquo;s in the daily habits you repeat over time. Remember: small changes add up to big results over time.&nbsp;
&nbsp;
Here are five small shifts that have a big payoff:&nbsp;
&nbsp;
<h3>1. Move daily</h3>
You don&rsquo;t need to crush every workout. Just stay consistent. It&rsquo;s more important to get moving than to annihilate yourself with a workout that takes you out of the game for the rest of the week. Walking, lifting, stretching, dancing, personal or small group - it all counts. Not sure where to start? Drop into the club and try a new studio class like Les Mills BODYPUMP or book your free FitStart with a personal trainer. &nbsp;
&nbsp;
<h3>2. Prioritize sleep</h3>
Consistent, quality sleep is one of the most underrated tools for long-term health. Wind down without screens, keep your room cool, and aim for 7&ndash;9 hours. Need tips? Check out Coach Jacqueline&rsquo;s Wellness Wednesdays here. &nbsp;
&nbsp;
<h3>3. Build muscle</h3>
Strength training isn&rsquo;t just for toned arms and washboard abs, it supports bone health, metabolism, and balance as you age. If you&rsquo;re unsure how to lift safely, our trainers can help you build a routine that works for your body.&nbsp;
&nbsp;
<h3>4. Eat more whole foods</h3>
Think color, protein, and fiber. No need to be perfect. Just aim to eat more foods that fuel you and fewer that leave you feeling sluggish.&nbsp;
&nbsp;
<h3>5. Stay connected</h3>
Social connection and community are huge drivers of mental and physical health. Take a class, meet a workout buddy, or just chat with someone in the club. It all matters.&nbsp;
&nbsp;
Longevity doesn&rsquo;t start &ldquo;someday.&rdquo; It starts with how you treat your body and mind right now and we&rsquo;re here to help every step of the way.&nbsp;

The secret to longevity isn’t in a magic supplement or a 30-day challenge, it’s in the daily habits you repeat over time.

Longevity Starts Now: Tiny Habits That Add Up to a Healthier Future

When it&rsquo;s 90 degrees outside and your kitchen feels like a sauna, the last thing you want to do is turn on the oven. But you still need to eat, and ideally, something more nourishing than popsicles and pretzels. That&rsquo;s where no-cook meal prep comes in.&nbsp;
&nbsp;
Here are three easy, no-heat recipes that keep you fueled and energized (without heating up your house.)&nbsp;
&nbsp;
<h3>1. Greek Chicken Hummus Bowls</h3>
Use pre-cooked grilled chicken (or grab a rotisserie chicken), and layer with hummus, cherry tomatoes, cucumber, red onion, and olives. Top with crumbled feta and a drizzle of olive oil or tzatziki.&nbsp;
&nbsp;
<h3>2. Protein-Packed Yogurt Parfaits</h3>
Mix Greek yogurt with protein powder, then layer with berries, chia seeds, and granola. These make a great breakfast, snack, or dessert&mdash;and you can prep a few at a time.&nbsp;
&nbsp;
<h3>3. Summer Roll Wraps with Peanut Sauce</h3>
Wrap shredded rotisserie chicken or shrimp in rice paper with cabbage, carrots, cucumber, and mint. Dip in a simple peanut or almond butter sauce made with soy sauce, lime juice, and a dash of sriracha.&nbsp;
&nbsp;
Bonus tip: Use your In-Shape workout as a reason to double down on hydration and nutrition. Your body needs quality fuel to perform and recover. Whether you&rsquo;re lifting, dancing, or jumping into a Studio Class, a good meal afterward keeps the momentum going.&nbsp;

Here are three easy, no-heat recipes that keep you fueled and energized (without heating up your house.)

Beat the Heat Meal Prep: No-Cook Recipes for Busy Weeks

Build strength and stability with this functional workout that combines resistance training with controlled movements. Take your time with each exercise to ensure proper form and maximum benefit.&nbsp;
&nbsp;
<h3>1. Light Cardio (1 set, 5&ndash;10 minutes)&nbsp;</h3>
Equipment: Bike, Treadmill, Rower, or Stairs&nbsp;
How To: Perform light cardio to warm up your muscles and increase your core body temperature. Focus on steady breathing and prepare your body for the workout ahead.&nbsp;
&nbsp;
<h3>2. Farmer's Carries (3 sets, Distance: 25&ndash;50 feet)&nbsp;</h3>
Equipment: Dumbbells, Kettlebells, or Water Bottles&nbsp;
How To: Hold 5&ndash;10-pound weights at your sides with a strong grip. Stand tall, maintain good posture, and engage your core. Walk slowly and with control for the set distance, then turn and walk back to the starting point.&nbsp;
&nbsp;
<h3>3. Front Squat (3 sets, 6&ndash;8 reps)&nbsp;</h3>
Equipment: Dumbbells, Kettlebells, or Water Bottles &nbsp;
How To: Hold 5&ndash;10-pound weights at chest level with both hands. Focus on maintaining an upright posture and engaged core as you sit down and back into a squat or onto a chair. Drive through your legs and hips to return to standing.&nbsp;
&nbsp;
<h3>4. Band Row (3 sets, 10&ndash;12 reps)&nbsp;</h3>
Equipment: Resistance Band&nbsp;
How To: Anchor the band around a fixed pole or rack. Stand facing the anchor with light tension in the band. Maintain good posture and engage your core as you pull the handles towards your body, leading with your elbows. Slowly return to the start position.&nbsp;
&nbsp;
<h3>5. Band Chest Press (3 sets, 10&ndash;12 reps)&nbsp;</h3>
Equipment: Resistance Band&nbsp;
How To: Anchor the band around a fixed pole or rack. Stand facing away from the anchor with light tension in the band. Maintain good posture and engage your core as you press the handles forward and away from your body. Keep the bands underneath your arms and your elbows slightly tucked into your sides. Slowly return to the start position.&nbsp;
&nbsp;
<h3>6. Pallof Press (3 sets,10 reps per side)&nbsp;</h3>
Equipment: Resistance Band&nbsp;
How To: Anchor one end of the band to a fixed pole or rack. Stand perpendicular to the anchor in a semi-squat athletic position (knees bent, torso upright). Hold the handle with both hands and press it slowly away from your body. Hold briefly before returning to the start position. Focus on bracing your core to prevent rotation. Complete all reps on one side before switching.&nbsp;

Build strength and stability with this functional workout that combines resistance training with controlled movements. Take your time with each exercise to ensure proper form and maximum benefit.

PRIMEFIT Workout of the Month: Month 10

Missed Coach Jacqueline&rsquo;s Wellness Wednesday on this? We&rsquo;ve got a recap ready! Or head over to <a href="https://www.inshape.com/wellness-wednesdays" rel="follow">inshape.com/wellness-wednesdays</a> for the replay. &nbsp;
&nbsp;
Let&rsquo;s talk about that deeply weird modern feeling: you&rsquo;re exhausted, but your brain is pinging like a microwave with the door open. You crawl into bed planning to sleep, and suddenly you&rsquo;re half an hour deep into the comments section of a video you didn&rsquo;t even like. You&rsquo;re tired, wired and definitely not resting.&nbsp;
&nbsp;
Spoiler: it&rsquo;s not just you. It&rsquo;s your brain on stress.&nbsp;
&nbsp;
<h3>What&rsquo;s Really Happening in Your Brain&nbsp;</h3>
<ul>
<li>When you&rsquo;re stressed, your brain flips into high alert mode.&nbsp;</li>
<li>Your amygdala, the alarm center of the brain, gets hyperactive.&nbsp;</li>
<li>Your prefrontal cortex, the rational part that manages decision-making and impulse control, powers down.&nbsp;</li>
<li>And cortisol, your stress hormone, starts flowing.&nbsp;</li>
</ul>
This is fine in short bursts. But when stress becomes chronic (hi, modern life), that cortisol curve gets totally out of whack. You feel groggy in the morning, and then wired at night when you finally try to rest.&nbsp;
&nbsp;
<h3>The Doomscroll Trap: Why You Can&rsquo;t Look Away&nbsp;</h3>
So, you reach for your phone. Just a few minutes, right? Here&rsquo;s why that turns into 47 minutes of bleary-eyed doomscrolling:&nbsp;
<ul>
<li>Control: Your brain is trying to self-soothe by scanning for information. It&rsquo;s a false sense of control &mdash; but your nervous system will take anything it can get.&nbsp;</li>
<li>Dopamine: Every scroll, swipe, and notification gives your brain a hit of novelty. That&rsquo;s dopamine, and your brain loves it. So you keep scrolling, chasing that next hit.&nbsp;</li>
<li>Stimulation overload: Screens pump in blue light, suppressing melatonin, your sleep hormone. Meanwhile, your brain is trying to process hundreds of micro-signals per minute: headlines, comments, ads, drama.&nbsp;</li>
<li>It feels like rest. But it&rsquo;s just stress.&nbsp;</li>
</ul>
&nbsp;
<h3>Break the Cycle: 3 Things to Try Tonight&nbsp;</h3>
Here&rsquo;s your reset routine: no shame, no extremes, just real tools your nervous system understands.&nbsp;
<ol>
<li>Digital Cut-Off&nbsp; Set a screen curfew 30&ndash;60 minutes before bed. Put your phone across the room. (No, really.) Swap the scroll for music, a podcast, or silence. If that sounds boring, that&rsquo;s kind of the point.&nbsp;</li>
<li>Nervous System Downshift&nbsp; Try 5 minutes of slow breathing (4-7-8 or box breathing), a warm shower, or legs-up-the-wall. These tell your brain, &ldquo;Hey, we&rsquo;re safe. You can power down now.&rdquo;&nbsp;</li>
<li>Smart Fuel&nbsp; Caffeine too late? Sugar on repeat? Both spike cortisol and mess with your body clock. Try wrapping up caffeine by 2 PM, and aim for protein + fiber at meals to keep blood sugar stable.&nbsp;</li>
</ol>
&nbsp;
Your brain&rsquo;s not broken. It&rsquo;s just stuck in survival mode. It&rsquo;s wired for threat when all you want is rest. The good news? You can train it out of that loop. Small shifts in your nighttime routine, screen habits, and daily rhythms can make a massive difference in how you feel tomorrow.&nbsp;
&nbsp;
Because scrolling isn&rsquo;t the problem. Staying stuck in stress is.&nbsp;

Let’s talk about that deeply weird modern feeling: you’re exhausted, but your brain is pinging like a microwave with the door open.

Your Brain on Stress: Why You're Tired & Wired

Your Brain on Stress: Why You're Tired, Wired & Scrolling at Midnight

If your schedule is packed tighter than your gym bag, this one is for you. A full-body workout in 30 minutes that gets you in, sweating, and out without skipping a beat. Thanks In-Shape personal trainers for this one! &nbsp;
&nbsp;
This is a superset style workout. That just means you do two moves back-to-back, and rest 30 seconds. You&rsquo;ll repeat each superset three times before moving to the next. Clear? &nbsp;
&nbsp;
<h3>Warm-Up (5 min):&nbsp;</h3>
<ul>
<li>Row or treadmill jog: 3 minutes&nbsp;</li>
<li>Dynamic stretches: arm circles, air squats, walkouts&nbsp;</li>
</ul>
&nbsp;
<h3>Superset 1 &ndash; Legs and Core:&nbsp;</h3>
<ul>
<li>Goblet squats (dumbbells or kettlebells): 12 reps&nbsp;</li>
<li>Plank shoulder taps: 30 seconds&nbsp;</li>
</ul>
Remember, you do the squats, then the shoulder taps, rest for 30 seconds, and then do it again until you do that set 3 times!&nbsp;
&nbsp;
<h3>Superset 2 &ndash; Push and Pull:&nbsp;</h3>
<ul>
<li>Chest press (machine or free weights): 10&ndash;12 reps&nbsp;</li>
<li>Lat pulldown or assisted pull-up: 10&ndash;12 reps&nbsp;</li>
</ul>
&nbsp;
<h3>Superset 3 &ndash; HIIT Finisher:&nbsp;</h3>
<ul>
<li>Dumbbell thrusters: 45 seconds&nbsp;</li>
<li>Jump rope or high knees: 45 seconds&nbsp;</li>
</ul>
&nbsp;
<h3>Cool Down (3&ndash;5 min):</h3>
&nbsp;
Stretch and breathe&mdash;hamstrings, quads, chest, and shoulders.&nbsp;
&nbsp;
Pro Tip: Want guidance? Book a free session with a personal trainer in the PT 1:1 app or ask for help at the Welcome Desk. &nbsp;

A full-body workout in 30 minutes that gets you in, sweating, and out without skipping a beat.

Your New 30-Minute Full-Body Workout

You&rsquo;ve seen them all over TikTok, but let&rsquo;s be honest, some of those &ldquo;healthy&rdquo; bowls are more style than substance. We&rsquo;re giving you three craveable combos that are as good for your gains as they are for your Instagram feed. Balanced, macro-friendly, and perfect for lunch, dinner, or that mysterious time between 3&ndash;5 PM when you know you won&rsquo;t make it until dinner, and you&rsquo;ve got to hit the weights and your macros.&nbsp;
&nbsp;
<h3>1. The Chicken Cobb Remix&nbsp;</h3>
<ul>
<li>Grilled chicken breast&nbsp;</li>
<li>Turkey bacon&nbsp;</li>
<li>Hard-boiled egg&nbsp;</li>
<li>Avocado&nbsp;</li>
<li>Cherry tomatoes&nbsp;</li>
<li>Shredded romaine&nbsp;</li>
<li>Greek yogurt ranch&nbsp;</li>
<li>Optional: A sprinkle of feta if you're feeling wild&nbsp;</li>
</ul>
&nbsp;
<h3>2. The Mediterranean Power Bowl&nbsp;</h3>
<ul>
<li>Tuna or grilled salmon&nbsp;</li>
<li>Quinoa&nbsp;</li>
<li>Cucumber&nbsp;</li>
<li>Red onion&nbsp;</li>
<li>Kalamata olives&nbsp;</li>
<li>Cherry tomatoes&nbsp;</li>
<li>Hummus + a drizzle of olive oil &amp; lemon&nbsp;</li>
</ul>
&nbsp;
<h3>3. The Veggie-Packed Tex-Mex Bowl&nbsp;</h3>
<ul>
<li>Ground turkey or tofu&nbsp;</li>
<li>Brown rice&nbsp;</li>
<li>Black beans&nbsp;</li>
<li>Bell peppers &amp; red onion (saut&eacute;ed or raw)&nbsp;</li>
<li>Avocado&nbsp;</li>
<li>Salsa &amp; a spoonful of Greek yogurt&nbsp;</li>
</ul>
&nbsp;
Protein Tip: Aim for 30g+ protein per bowl to keep blood sugar steady, energy up, and cravings out. Fiber Tip: Fill the bowl up with the veggies first, then the protein and top it off with the grain. Make any of these? Take a snap and tag us on social @inshapeclubs and we&rsquo;ll reshare it! &nbsp;

We’re giving you three craveable combos that are as good for your gains as they are for your Instagram feed.

3 Recipes for Those Viral Protein Bowls

Dance is one of the most underrated forms of exercise out there. Whether you're in a choreographed class, grooving in your kitchen, or trying out a new TikTok trend, moving to music offers real benefits for your body and your brain.&nbsp;
&nbsp;
Physically, dance builds cardiovascular health, coordination, and endurance. It improves balance and agility and can be a full-body workout without feeling like one.&nbsp;
&nbsp;
Mentally, it&rsquo;s a powerhouse. Dance can lift your mood, reduce anxiety, improve memory and focus, and even strengthen your brain&rsquo;s long-term health. &nbsp;
&nbsp;
It&rsquo;s movement, connection, and expression all at once.&nbsp;
&nbsp;
If you haven&rsquo;t tried one of our dance-based group fitness classes like Zumba or U-Jam, this is your sign. They're fun, high energy, and a great way to stay consistent with cardio if you&rsquo;re not into traditional workouts. Adding a fun dance class to your weekly routine keeps your body guessing and your motivation high. It&rsquo;s the perfect complement to a weekly routine when paired with strength, cardio, personal training, and yoga. &nbsp;
&nbsp;
You don&rsquo;t need to be a &ldquo;dancer&rdquo; to dance. You just need to move. The benefits start as soon as the music does. Check your club&rsquo;s schedule and book your spot in the In-Shape app today. &nbsp;

Moving to music offers real benefits for your body and your brain.

How Dance Boosts Your Brain and Body

Summer BBQs are one of the best parts of the season. Great food, good company, and sunshine &ndash; what's not to like? But if you&rsquo;re working on your fitness, it&rsquo;s easy to feel like you have to choose between progress and fun. The truth is, you can enjoy every bite and still stay aligned with your goals. We&rsquo;re here to show you how.&nbsp;
&nbsp;
<ol>
<li>Build a balanced plate&nbsp; Start with a good source of protein like grilled chicken, fish, or a lean burger. Add fresh veggies or fruit and then include a side or two you love. Be intentional and indulge only in the thing you love the most.&nbsp;</li>
<li>Don&rsquo;t skip meals before&nbsp; Arriving starving usually means overeating. Eat balanced meals earlier in the day to keep blood sugar steady and your mindset focused.&nbsp;</li>
<li>Move your body that day&nbsp; Start your morning with a workout at In-Shape, or take a studio class to set the tone. It doesn&rsquo;t need to be intense, just getting some movement in makes a difference. Bonus tip: go for a walk when you get home to or after your meal to balance your blood sugar.&nbsp;</li>
<li>Stay hydrated&nbsp; Drinking water throughout the day helps with energy, digestion, and curbing unnecessary cravings. If you&rsquo;re enjoying cocktails, alternate each one with water.&nbsp;</li>
</ol>
&nbsp;
One BBQ won&rsquo;t ruin your progress, just like you can&rsquo;t do one workout and all of a sudden reach your goals. Keep showing up, stay consistent, and enjoy the moment while you&rsquo;re in it. &nbsp;

The truth is, you can enjoy every bite and still stay aligned with your goals. We’re here to show you how.

How to Enjoy That Summer BBQ Without Derailing Your Fitness

How your morning starts can shape your entire day. If you&rsquo;re rolling out of bed already behind, running on caffeine, and feeling overwhelmed, it&rsquo;s time for a reset. Good news: You don&rsquo;t need a major routine overhaul to feel better. Just a few smart shifts can help you start your day with more clarity, energy, and focus.&nbsp;
&nbsp;
Try these three simple habits to shift your mornings:&nbsp;
<ol>
<li>Start screen-free&nbsp; Give yourself at least 10 minutes before checking your phone. This helps your nervous system stay calm and focused instead of diving straight into stress mode. Stretch, sip water, or step outside for a moment instead. &nbsp;</li>
<li>Drink water before coffee As Coach Jacqueline always says, &ldquo;Water before coffee folks!&rdquo; You lose hydration overnight, so drinking water first helps your body wake up naturally and supports energy levels. Your coffee will still be there, we promise. Plus, research is showing that delaying caffeine intake to 90 minutes after you wake prevents the mid-morning crash. &nbsp;&nbsp;</li>
<li>Move your body&nbsp; Even five minutes of movement can activate your muscles, regulate your stress hormones, and lift your mood. Try a walk around the block, a quick yoga flow, or even just some light stretching. Or, take it a step further and start your day with a visit to the club, a studio class, or session with a personal trainer to build the habit.&nbsp;</li>
</ol>
&nbsp;
Your mornings don&rsquo;t need to be perfect. Just consistent enough to help you feel your best. Because when your morning works, everything else feels better.&nbsp;

Just a few smart shifts can help you start your day with more clarity, energy, and focus.

Simple Morning Habits for Less Stress and More Energy

Get ready to build strength and stability with this dynamic workout! Each exercise focuses on form and control to maximize your results. Stay consistent and challenge yourself by gradually increasing weights or reps as you progress.&nbsp;
&nbsp;
<h3>1. Floor Plank (3 set, duration: 20&ndash;30 seconds)&nbsp;</h3>
Equipment: Floor Mat&nbsp;
How To: Start in a forearm plank position, ensuring your body forms a straight line from head to heels. Engage your core and hold the position for 10 seconds. Modify by holding a plank on your knees or performing a wall plank for reduced intensity.&nbsp;
&nbsp;
<h3>2. Overhead Press (3 set, 8&ndash;10 reps) &nbsp;</h3>
Equipment: Dumbbell, Barbell, or Kettlebell&nbsp;
How To: Stand tall in a "standing plank" position, engaging your core as you press the weight from the chest, overhead, and slowly back to starting position. Focus on maintaining good posture throughout the entire movement.&nbsp;
&nbsp;
<h3>3. Deadlift (3 sets, 8&ndash;10 reps) &nbsp;</h3>
Equipment: Dumbbell, Barbell, or Kettlebell&nbsp;
How To: Use a 5&ndash;10-pound dumbbell, barbell, or kettlebell and position it directly over the midfoot. Perform a hinge pattern to lift the weight while maintaining a neutral spine.&nbsp;
&nbsp;
<h3>4. Loaded Front Squat (3 sets, 8&ndash;10 reps)&nbsp;</h3>
Equipment: Dumbbell, Barbell, or Kettlebell&nbsp;
How To: Start with bodyweight squats, then progress by holding a 5&ndash;10-pound dumbbell or kettlebell at chest level. Stand with your feet shoulder-width apart, toes slightly pointing outward. Lower your body by bending your knees and hips as if sitting back into a chair, keeping your chest up and knees behind your toes. Push through your heels to stand back up.&nbsp;
&nbsp;
<h3>5. Bent Over/Bench-Supported Row (3 sets, 8&ndash;10 reps)&nbsp;</h3>
Equipment: Dumbbell, Barbell, or Kettlebell&nbsp;
How To: Use a bench for support if performing single-handed rows. For an added core challenge, use two weights, one in each hand, without bench support. Pull the weight from a straight arm position to the hip and slowly release with each rep. &nbsp;
&nbsp;
<h3>6. Reverse Lunge (3sets, 6&ndash;8 reps per side)&nbsp;</h3>
Equipment: Dumbbell, Barbell, or Kettlebell&nbsp;
How To: Step back into a lunge and push into the floor with your front leg, back to the starting position. Use support if needed and avoid forcing a deep range of motion.&nbsp;
&nbsp;
<h3>7. Ball Rotational Toss (3 sets, 6&ndash;8 reps per side)&nbsp;</h3>
Equipment: Medicine Ball or Slam Ball&nbsp;
How To: Work on rotational power by tossing the ball to a partner or against a wall. Use a light ball to prioritize controlled and powerful movements.&nbsp;

Get ready to build strength and stability with this dynamic workout! Each exercise focuses on form and control to maximize your results. Sta

PRIMEFIT Workout of the Month: Month 9

Get ready to build strength and stability with this dynamic workout! Each exercise focuses on form and control to maximize your results. Stay consistent and challenge yourself by gradually increasing weights or reps as you progress. 1. Floor Plank (3 set, duration: 20–30 seconds) Equipment : Floor Mat How To ...

Get ready to inject some serious fun and energy into your workouts because In-Shape Fitness has teamed up with Red Bull for an epic Athlete Challenge!&nbsp;
Want to boost your gym confidence, push your limits, and maybe even snag some incredible prizes?* Red Bull is bringing the excitement of competition straight to your phone with the interactive Athlete Challenge Lens on Snapchat.&nbsp;
&nbsp;
Join the Athlete Challenge: &nbsp;
<ul>
<li>Click <a href="https://www.redbull.com/us-en/projects/red-bull-athlete-challenge" rel="follow">HERE</a> and press &ldquo;Join&rdquo; to open the Snapchat lens. &nbsp;</li>
<li>Select an Athlete &amp; Crush the Challenge: &nbsp;</li>
<li>The lens will guide you through challenges inspired by top athletes. The more reps you conquer, the better your chances of winning big!&nbsp;</li>
</ul>
&nbsp;
Enter for Your Shot at Glory: &nbsp;
<ul>
<li>Once you've smashed those reps, submit your unique entry code to officially enter the prize draw.&nbsp;</li>
</ul>
&nbsp;
What's up for grabs? Get this &ndash; you could win the ultimate day with your favorite athlete! Imagine training alongside a pro! Plus, keep your eyes peeled for some motivating surprises hitting our clubs, courtesy of Red Bull. You never know what awesome energy might pop up!&nbsp;
Ready to take on the challenge?!&nbsp;
&nbsp;
<a href="https://www.snapchat.com/lens/276d691d711d40acb35a6ca2e9e93d87?invite_id=bqBewCrt&amp;locale=en_US%3Fshare_id%3DD8PWPkc8R1C-iCdLUV47KQ&amp;locale=en_US&amp;share_id=EbCUM3TASVSeXyb88PL7CQ&amp;sid=a0ab6b5cd93b4528916e96fefea9b183" rel="follow">ACCEPT THE CHALLENGE</a>&nbsp;&nbsp;
&nbsp;
Don't miss out on this incredible opportunity to have fun, challenge yourself, and potentially win some seriously cool stuff. The Athlete Challenge ends on June 29th, so get snapping and start reppin'! Head over to the website for official rules, terms and conditions.&nbsp; &nbsp; <a href="https://www.redbull.com/us-en/projects/red-bull-athlete-challenge" rel="follow">Learn More</a>&nbsp;&nbsp; &nbsp;
&nbsp;
Let's get after it, In-Shape community! We can't wait to see you crush those challenges!&nbsp; &nbsp; *NO PURCH. NEC. Ends 6/29/25. US; 18+. Official rules: <a href="https://win.gs/41WKGdK">https://win.gs/41WKGdK</a>&nbsp;

Red Bull is bringing the excitement of competition straight to your phone with the interactive Athlete Challenge Lens on Snapchat.

In-Shape Joins The Red Bull Athlete Challenge

Sunny D is more than just your childhood favorite beverage! In fact, Vitamin D is one of the many benefits of going outside! While the sun can be dangerous if overexposed, it's also known to give your body healthy amounts of Vitamin D. This is good for your bones, immunity, and so much more!&nbsp;
&nbsp;
<h3>Good for Your Bones&nbsp;</h3>
Did you know Vitamin D plays an important role in helping your body absorb calcium? This makes it essential for strong bones. Pairing regular weightlifting or other strength training at our In-Shape Fitness clubs with adequate Vitamin D intake can be a powerful strategy to help prevent conditions like osteoporosis and keep your skeletal system in good health as you age.&nbsp;
&nbsp;
<h3>Good for Your Immunity&nbsp;</h3>
Beyond bone health, Vitamin D is a key player in supporting a healthy immune system, helping your body fight off illness. If the sun is too hot, or you prefer to stay indoors, don't worry! Consult your healthcare professional to see what Vitamin D supplement might be best for you, or they can help you find a safe and effective way to get your daily dose through diet.&nbsp; &nbsp;
&nbsp;
<h3>Good for Your Mood&nbsp;</h3>
Regular Vitamin D intake and physical activity are a powerful duo for well-being. Supplement your body with Vitamin D and feel even better, inside and outside the gym. Get ready to smile as you lift those weights!&nbsp;
&nbsp;
Enjoy the benefits of being outside at In-Shape. Whether it's relaxing on a patio, lounging in a chair, or taking a refreshing dip in the pool, we've got outdoor spaces for you too!&nbsp;

While the sun can be dangerous if overexposed, it's also known to give your body healthy amounts of Vitamin D.

Why You Need Vitamin D

At In-Shape, we know our members don&rsquo;t hit pause just because it&rsquo;s hot out. You&rsquo;re showing up, sweating it out, and making the most of those longer days. To help you stay cool, safe, and strong all summer long, here are a few hot-weather safety tips (with a splash of fun).&nbsp;
&nbsp;
<h3>Hydrate&nbsp;</h3>
Whether you&rsquo;re crushing a strength workout or chasing your kids at the pool, don&rsquo;t slack on hydration. Aim for 90 to 120 ounces of water daily, more if you're working out intensely. For that extra edge, grab some low-sugar electrolytes from the Welcome Desk. Your body will thank you.&nbsp;
&nbsp;
<h3>Sun Smarts&nbsp;</h3>
Apply broad-spectrum sunscreen and reapply if you&rsquo;re swimming or sweating. Bonus points for wide-brimmed hats, finding shady spots between 10 AM and 4 PM, and wearing UV-blocking sunglasses. Protect your skin today and your future self will thank you.&nbsp;
&nbsp;
<h3>Beat the Heat &nbsp;</h3>
If you plan to take your workout outside, try the cooler periods of the day like early morning and late evening. Listen to your body and stop if you feel dizzy or nauseous. To help prevent heat exhaustion, wear loose, light-colored, moisture-wicking clothing whether you're joining us in the club, or out in the heat.&nbsp;
&nbsp;
<h4>Water Safety&nbsp;</h4>
Our pools are the ultimate summer perk, but safety comes first. Supervise the kiddos at all time, and remember, No running near wet areas. And know your limits in the water. Even strong swimmers need to play it safe. &nbsp;
&nbsp;
This summer, have a blast in the sun and stay safe as you enjoy all the ways In-Shape Fitness helps you stay active and healthy!&nbsp;

To help you stay cool, safe, and strong all summer long, here are a few hot-weather safety tips (with a splash of fun).

Summer Safety Tips You Need To Know Now

Are you tired of the same old workouts? Do you want to try something new that's both fun, challenging and social? Look no further than pickleball! In-Shape now has over 70 new pickleball courts across 9 locations in California. It&rsquo;s now the fastest growing sport in America and for good reason. Need more convincing? Check out our top five reasons Pickleball should be your new favorite sport.

<h3>1. Easy to learn</h3>
Unlike many other sports, pickleball is easy to pick up, even for beginners. It's similar to tennis, but played on a smaller court with a lower net and a paddle instead of a racket. The rules are straightforward, and you can start playing in no time. Too nervous to just hop in a game? In-Shape offers free Intro to Pickleball and Pickleball Fundamentals classes that you can take at participating clubs!

<h3>2. It's a great workout</h3>
Don't let the easy-to-learn nature of the sport fool you. Pickleball is an excellent workout that can help you burn calories and improve your cardiovascular health. It's also a low-impact sport, making it ideal for people who want to stay active without putting too much stress on their joints.

<h3>3. The community is amazing</h3>
One of the best things about pickleball is it&rsquo;s community. You'll be playing with a partner or a group of people, which means you'll have plenty of opportunities to meet new people and make friends. It's also a great way to spend time with your existing friends and family. You can stop by any of our various indoor and outdoor pickleball courts and see the diverse community of people who love sport.

<h3>4. Anyone can play</h3>
Pickleball is a sport that can be enjoyed by people of all ages, from kids to seniors. It is a wonderful way to get the whole family involved in a fun and active pastime. In fact, many retirement communities have started offering pickleball as an activity for their residents.

<h3>5. It's competitive, if you want it to be</h3>
If you're someone who loves to compete, then pickleball is the perfect sport for you. It can be played at various levels, from casual play to competitive tournaments. In fact, we at In-Shape have our&nbsp;<a href="https://bit.ly/shamrockIS">Shamrock Shootout Tournament</a>&nbsp;happening this March 17-19th at our Vacaville Browns Valley Road location. Registration closes on March 15th so don&rsquo;t forget to sign up if you&rsquo;re interested!

It’s now the fastest growing sport in America and for good reason. Need more convincing? Check out our top five reasons Pickleball should be your new favorite sport.

5 Reasons Pickleball Should Be Your New Favorite Sport

Grab your workout buddy and make fitness fun with these partner-based exercises! This quick and engaging routine is perfect for keeping each other motivated while building strength and endurance together.&nbsp;
&nbsp;
<h3>1. Warm-Up: Walking (5&ndash;10 minutes)&nbsp;</h3>
How To: Walk at a brisk pace for 5 to 10 minutes with your partner to get your body warm and ready for the workout ahead.&nbsp;
&nbsp;
<h3>2. Partner Ball Toss (3 sets, 6 reps) &nbsp;</h3>
Equipment: Medicine Ball&nbsp;
How To: Stand facing your partner and toss the medicine ball back and forth. Focus on keeping your core engaged as you throw and catch.&nbsp;
&nbsp;
<h3>3. Partner Wall Pushups (3 sets, 10 reps) &nbsp;</h3>
Equipment: Wall or Elevated Surface&nbsp;
How To: Use a "You Go/I Go" format. Partner A performs a wall pushup, then Partner B completes a rep, alternating until both finish 10 reps per set.&nbsp;
&nbsp;
<h3>4. Partner Squats (3 sets, 10 reps)&nbsp;</h3>
Equipment: Bodyweight, Dumbbell, Kettlebell, or Medicine Ball&nbsp;
How To: Perform squats using a "You Go/I Go" format. Partner A completes a squat, then Partner B takes their turn. Add weight for an extra challenge.&nbsp;
&nbsp;
<h3>5. Partner Plank Challenge (3 sets, for time: competitive)&nbsp;</h3>
Equipment: Floor Mat&nbsp;
How To: Set a timer and compete with your partner to see who can hold a plank the longest with good form. Encourage each other and track your progress!&nbsp;

Grab your workout buddy and make fitness fun with these partner-based exercises! This quick and engaging routine is perfect for keeping each

PRIMEFIT Workout of the Month: Month 8

Grab your workout buddy and make fitness fun with these partner-based exercises! This quick and engaging routine is perfect for keeping each other motivated while building strength and endurance together. 1. Warm-Up: Walking (5–10 minutes) How To : Walk at a brisk pace for 5 to 10 minutes with your ...

Protein is crucial for your fitness journey and long-term health. It goes beyond just muscle growth to support repair, sustain strength with age, and maintain lean body mass &ndash; all essential for an active life. It also helps you manage your weight by keeping you feeling full, a key element of lifelong wellness. Feeling like you're stuck in a protein rut is understandable, but remember, protein extends beyond shakes and bars. It's naturally present in many everyday foods.&nbsp;
&nbsp;
<h3>Here are 4 simple ways to increase your protein:&nbsp;</h3>
<ol>
<li>Fuel Your Start: Make breakfast count with protein. Opt for Greek yogurt topped with berries and nuts, whip up some quick scrambled eggs with veggies, or blend a fast protein smoothie. A protein-rich start sets you up for success.&nbsp;</li>
<li>Snack Smarter: Ditch the empty calories between meals. Reach for protein-packed snacks like convenient hard-boiled eggs (prep a batch ahead!), a handful of almonds or pumpkin seeds, a satisfying bowl of cottage cheese, or some easy-to-grab jerky.&nbsp;</li>
<li>Power Up Your Plates: Make lean protein the star of your lunch and dinner. Grill some chicken or fish, add lentils or beans to your salads and soups, or try tofu in a stir-fry. These choices provide essential protein without excess fat.&nbsp;</li>
<li>Drink Your Protein: While whole foods are best, protein drinks can be a quick boost, especially after exercise. A protein shake is a fast way to aid muscle recovery or simply enjoy a glass of milk (dairy or soy) for added protein.&nbsp;</li>
</ol>
&nbsp;
Incorporating these simple steps can make hitting your protein goals much easier. For general guidance, it&rsquo;s recommended to aim for 1 gram of protein per kilogram of your ideal body weight. This can be a helpful starting point to ensure you're getting enough to support your activity levels. You'll feel fuller, support your muscles, and stay energized throughout the day.&nbsp;
&nbsp;
For a convenient and tasty way to refuel with protein, check out what we have at In-Shape. We have a variety of protein-packed beverages and snacks, all recommended by our trainers to help you stay on track with your fitness and nutrition!&nbsp;

Feeling like you're stuck in a protein rut is understandable, but remember, protein extends beyond shakes and bars. It's naturally present in many everyday foods

4 Quick and Easy Ways to Hit Your Protein Goals

Sometimes, staying disciplined and focused on your health and fitness goals can be difficult. It may even feel like you're doing it alone. But it doesn't have to be that way. In fact, finding a community of people who share your goals can make all the difference in your motivation, your journey, and your destination. Connecting with others who share your goals can truly make a difference. That's the power of community, and it can seriously boost your wellness.&nbsp;
&nbsp;
At In-Shape Fitness, we believe you're stronger when you work out together. Our studio fitness and small group trainings classes provide your workout layout designed to help you reach your goals surrounded by likeminded people. &nbsp;
&nbsp;
<h3>Why Community Works:&nbsp;</h3>
<ul>
<li>More Motivation: Seeing others working hard keeps you going, even on tough days.&nbsp;</li>
<li>Better Accountability: You're more likely to stick with it when others are counting on you.&nbsp;</li>
<li>New Ideas: Learn tips and tricks from fellow members and instructors.&nbsp;</li>
<li>Real Support: Get encouragement and understanding when things get challenging.&nbsp;</li>
<li>More Fun: Working out with friends makes it enjoyable!&nbsp;</li>
<li>Shared Wins: Celebrating successes together makes them even better.&nbsp;</li>
</ul>
&nbsp;
<h3>Experience the Difference in Our Classes:&nbsp;</h3>
<ul>
<li>Studio Fitness: Our energetic group classes like Zumba, spin, and yoga create a motivating atmosphere where everyone pushes together.&nbsp;</li>
<li>Small Group Training: VTL: FIT, VTL: BOX and VTL: ROW offer more personal attention and build strong connections with your workout buddies.&nbsp;</li>
</ul>
&nbsp;
Don't go alone. Our fitness community is here to support you every step of the way. Explore our studio and small group training and discover how much stronger and more enjoyable your training journey can be when you're part of something bigger. Let's reach our goals, together!&nbsp;

Connecting with others who share your goals can truly make a difference. That's the power of community, and it can seriously boost your wellness.

Finding Your Fit with Community

Summer is almost here! The days are longer, the sun is shining, and you're likely eager to get out and enjoy everything the season has to offer. Staying active is key to making the most of these warmer months. But are you feeling stiff, tight, or restricted in your movements?&nbsp;
&nbsp;
At In-Shape Fitness we believe that flexibility and mobility are just as crucial as strength and endurance for a healthy and active lifestyle &ndash; especially during the summer when your body is craving freedom of movement.
&nbsp;
<h3>Why Make Stretching a Summer Priority?&nbsp;</h3>
Summer activities often involve repetitive movements or pushing your body in new ways. Incorporating a regular stretch routine can provide numerous benefits:&nbsp;
<ul>
<li>Improved Flexibility and Range of Motion: Reach further, bend easier, and move with greater fluidity, making all your summer activities more enjoyable and less strenuous.&nbsp;</li>
<li>Reduced Risk of Injury: Stretching helps prepare your muscles for activity and can prevent strains, sprains, and other common summer-related injuries.&nbsp;</li>
<li>Enhanced Muscle Recovery: After a challenging workout or a day of outdoor adventures, stretching helps alleviate muscle soreness and promotes faster recovery. &nbsp; &nbsp;</li>
<li>Better Posture: Counteract the effects of prolonged sitting or hunching by lengthening tight muscles and improving your alignment.&nbsp;</li>
<li>Increased Circulation: Stretching promotes blood flow, which can reduce fatigue and improve overall energy levels &ndash; perfect for keeping up with a busy summer schedule! &nbsp; &nbsp;</li>
<li>Stress Reduction: Mindful stretching can be a calming practice, helping to release tension and promote relaxation&nbsp;</li>
</ul>
&nbsp;
Don't let stiffness and limited mobility hold you back from enjoying all that summer has to offer. &nbsp;
&nbsp;

Staying active is key to making the most of these warmer months. But are you feeling stiff, tight, or restricted in your movements?

Your Summer Stretch Routine: Feel Lighter and More Mobile with In-Shape Fitness!

If you're looking for a workout that checks every box, swimming might just be your new go-to. It burns calories, builds muscle, improves your mood, and gives your joints a break in the process.&nbsp;
&nbsp;
It is a low-impact, high-reward workout that works for every body. Whether you're recovering from an injury, cross-training, or just want something fresh in your routine, hitting the water might be the smartest move you make this year.&nbsp;
&nbsp;
<h3>Why Swimming Works&nbsp;</h3>
Swimming activates nearly every major muscle group. Your arms, legs, back, and core are all in motion, giving you a head-to-toe workout every time you hit the water. The natural resistance builds lean muscle, while the buoyancy protects your joints. That makes it ideal for anyone managing joint pain, recovering from injury, or just looking for something gentler than high-impact training.&nbsp;
&nbsp;
<h3>Cardio, Without the Sweat&nbsp;</h3>
Swimming is a powerful way to improve endurance, strengthen your heart, and burn serious calories. And since you're submerged in water, your body stays cool, even when your heart rate climbs. &nbsp;
&nbsp;
<h3>A Workout for Everyone&nbsp;</h3>
Swimming meets you where you are. Whether you&rsquo;re just getting started or training for a triathlon, you can tailor your pace, strokes, and rest intervals to match your goals. It&rsquo;s also low risk for injury, making it one of the safest lifelong fitness choices out there.&nbsp;
&nbsp;
<h3>Bonus: Mental Refresh&nbsp;</h3>
The rhythmic movement and focused breathing of swimming can help clear your head and reduce stress. Many swimmers say they leave the water feeling stronger, calmer, and more energized. It's like therapy with lap lanes.&nbsp;
&nbsp;
<h3>Try This Beginner Swim Workout&nbsp;</h3>
This 20 to 30-minute session is perfect for building strength and stamina without overdoing it:&nbsp;
Warm-Up&nbsp;
<ul>
<li>4 x 25 yards easy freestyle (rest 20&ndash;30 seconds between each)&nbsp;</li>
</ul>
&nbsp;
Main Set&nbsp;
<ul>
<li>4 x 50 yards moderate pace freestyle&nbsp;</li>
<li>2 x 25 yards backstroke or breaststroke&nbsp;</li>
<li>2 x 50 yards kickboard (focus on steady kicks)&nbsp;</li>
</ul>
&nbsp;
Cool Down&nbsp;
<ul>
<li>2 x 25 yards easy choice stroke&nbsp;</li>
</ul>
&nbsp;
Adjust the distances or rest times as needed. The key is to keep moving, focus on form, and listen to your body.&nbsp;
Check your club&rsquo;s schedule and make swimming part of your fitness routine. You&rsquo;ll build strength, improve your cardio, and feel amazing doing it.&nbsp;

If you're looking for a workout that checks every box, swimming might just be your new go-to.

The Full-Body Workout That’s Easy on Your Joints and Seriously Effective

Ready to make a splash this summer? Our pools are waiting for you! Whether you&rsquo;ve perfected your butterfly stroke or are more likely to dog paddle, you can get in a great workout in our pools. Find your level below and try out one of these workout ideas next time you&rsquo;re at the club.
Beginner You don&rsquo;t have to be an expert swimmer to enjoy some time in the pool! If you&rsquo;re a safe swimmer but don&rsquo;t enjoy traditional swimming strokes, we have some ideas.
<ul style="list-style-type: disc;">
<li>Water walking:&nbsp;Keep your core and back muscles engaged as you walk through water in the shallow end of the pool. Make sure to walk with a long stride and press into your heel with each step. If you want to mix it up, try performing high knees or walking lunges.</li>
<li>Aqua Zumba or Aqua Fit:&nbsp;Our aqua classes will keep your head above water and your heart pumping! If you&rsquo;re looking for more of a dance party vibe, try Aqua Zumba. If you&rsquo;d enjoy more athletic moves, try Aqua Fit.</li>
</ul>
Intermediate You&rsquo;re not competing in races or anything, but you&rsquo;ve got the basics of Freestyle and Backstroke down and you feel confident in the water. Here&rsquo;s a workout to take with you to the pool. Make sure you&rsquo;re warmed up before you begin!
<ul style="list-style-type: disc;">
<li>Warm Up: 200yd easy freestyle or breaststroke</li>
<li>4 x 100yd moderate-paced freestyle with 20 seconds rest between</li>
<li>2 Minutes Rest</li>
<li>4 x 50yd sprint-pace freestyle with 15 seconds rest between</li>
<li>2 Minutes Rest</li>
<li>Cool Down: 100yd easy freestyle or breaststroke</li>
</ul>
Advanced You&rsquo;ve been swimming for a while and are working to improve your speed and endurance more than your form. We hope you love this one!
<ul style="list-style-type: disc;">
<li>Warm Up: 200yd easy freestyle or breaststroke</li>
<li>8 x 100yd moderate-paced freestyle with 20 seconds rest between</li>
<li>2 Minutes Rest</li>
<li>8 x 50yd sprint-pace freestyle with 15 seconds rest between</li>
<li>2 Minutes Rest</li>
<li>Cool Down: 200yd easy freestyle or breaststroke</li>
</ul>

Whether you’ve perfected your butterfly stroke or are more likely to dog paddle, you can get in a great workout in our pools.

Swim Workouts For Every Level Swimmer Edit

Swim Workouts For Every Level Swimmer

Pushing hard in your fitness journey is key, but overlooking recovery hinders progress and increases injury risk. Recovery isn't just rest; it's a holistic approach to physical and mental well-being. Join us at In-Shape Fitness, your local health club, to recover properly from your workouts!&nbsp;
&nbsp;
<h3>Why Recovery Matters&nbsp;</h3>
Recovery repairs muscle, replenishes energy, reduces soreness, prevents injuries, and boosts performance. Mentally, it lowers stress, improves sleep and mood, and prevents burnout. Neglecting it leads to overtraining, stalled progress, and demotivation.&nbsp;
&nbsp;
<h3>Smart Recovery Strategies (Conveniently at Your Local In-Shape!)&nbsp;</h3>
<ul>
<li>Active Recovery: Light activity like walking or yoga.&nbsp;</li>
<li>Passive Recovery: Rest and quality sleep.&nbsp;</li>
<li>Hydration &amp; Fueling: Replenish fluids and eat balanced meals, especially post-workout.&nbsp;</li>
</ul>
&nbsp;
<h3>Dedicated Recovery Zones at In-Shape:&nbsp;</h3>
<ul>
<li>Massage Chairs: Melt away tension and soothe tired muscles after an intense workout.&nbsp;</li>
<li>Steam and Sauna Rooms: Promote relaxation, reduce muscle stiffness, and aid in detoxification (remember to hydrate!).&nbsp;</li>
<li>Stretch Zones: Utilize our dedicated rooms for stretching and improving flexibility, crucial for injury prevention and recovery.&nbsp;</li>
<li>Mental Recovery: Mindfulness, nature, hobbies, and utilizing quiet spaces within the club for focused relaxation.&nbsp;</li>
</ul>
&nbsp;
<h3>Avoiding Common Recovery Mistakes&nbsp;</h3>
<ul>
<li>Overtraining: Plan recovery days, listen to your body, and track your workouts. Consult In-Shape trainers for balanced plans.&nbsp;</li>
<li>Neglecting Sleep: Aim for 7-9 hours nightly with a consistent routine and optimized sleep environment.&nbsp;</li>
<li>Poor Nutrition: Eat enough protein, complex carbs, and healthy fats. Prioritize post-workout nutrition and hydration.&nbsp;</li>
<li>Ignoring Fatigue/Pain: Differentiate soreness from injury. Rest or modify workouts when needed and seek professional help early.&nbsp;</li>
<li>Inconsistent Recovery: Make recovery a regular part of your routine, like your workouts.&nbsp;</li>
<li>Not Scheduling Recovery: Plan rest days and recovery activities proactively, making use of In-Shape's recovery amenities.&nbsp;</li>
</ul>
&nbsp;
Recovery is vital, not a luxury. By understanding its importance and taking advantage of the convenient recovery options available at your local In-Shape Fitness &ndash; including massage chairs, steam and sauna rooms, and dedicated stretch zones &ndash; you'll achieve sustainable fitness, prevent injuries, and feel your best. Make self-care a priority for a stronger, healthier you, right here at In-Shape!&nbsp;

Recovery isn't just rest; it's a holistic approach to physical and mental well-being.

Recovery: Prioritizing Self-Care in Your Fitness Journey

Recovery isn't just rest; it's a holistic approach to physical and mental well-being. Join us at In-Shape Fitness, your local club, to recover properly from your workouts!

At In-Shape we understand that summer workouts can be brutal. You're pushing your limits, the sun is beating down, and sweat is pouring. But simply sweating isn't enough to guarantee peak performance. True summer fitness domination comes from strategic hydration. Effective hydration isn't just about guzzling water; it's about fueling your body correctly to combat the heat and maximize your gains. You can conveniently hydrate at your local In-Shape Fitness Club in one of our fueling stations located near the welcome desk, where you'll find both water and recovery beverages. &nbsp;
&nbsp;
Why is hydration so crucial in the summer? When you sweat, you lose not only water but also essential electrolytes like sodium and potassium. These electrolytes play a vital role in muscle function, nerve transmission, and fluid balance. Dehydration can lead to reduced strength, increased fatigue, muscle cramps, and even heat-related illnesses like heat exhaustion and heatstroke&nbsp;
&nbsp;
So, how do you hydrate effectively during summer workouts? It's all about planning and strategy.&nbsp;
&nbsp;
<h3>During-Workout Hydration:&nbsp;</h3>
For intense summer workouts lasting over an hour, aim for 7-10 ounces of fluid every 15-20 minutes. For shorter, less intense workouts, adjust this to 5-7 ounces.&nbsp;
&nbsp;
While water is essential, it doesn't replace lost electrolytes. For workouts longer than an hour or in extreme heat, electrolyte drinks are crucial. Imagine running a marathon in 90-degree heat; water alone won't prevent cramping. An electrolyte drink, with its balanced sodium and potassium content, will help maintain fluid balance. &nbsp; &nbsp; Consider options like coconut water, <a href="https://drinklmnt.com" rel="follow">LMNT</a>,or <a href="https://www.drinkbodyarmor.com" rel="follow">Body Armour Sports Beverages</a>. &nbsp;Don't let dehydration hold you back&mdash;hydrate to dominate!&nbsp;

Effective hydration isn't just about guzzling water; it's about fueling your body correctly to combat the heat and maximize your gains.

Don't Just Sweat: Hydrate to Dominate!

You're hitting the gym, feeling good, and ready to make some changes! But what about your food? Knowing what to eat can be tricky, especially with all those numbers and words on food labels. Don't worry, we'll make it simple!&nbsp;
&nbsp;
<h3>Why Food Labels Matter for Your Gym Goals&nbsp;</h3>
Think of food as fuel for your workouts. Just like a car needs the right gas, your body needs the right food to build muscle and have energy. Food labels help you choose the best fuel.&nbsp;
<ul>
<li>Get the Right Energy: Labels tell you how many calories are in food, so you know how much energy you're getting.&nbsp;</li>
<li>Build Muscle: Labels show you how much protein is in food, which helps your muscles grow stronger.&nbsp;</li>
<li>Feel Good: Labels help you avoid too much sugar and bad fats, which can make you feel tired.&nbsp;</li>
</ul>
&nbsp;
<h3>The Easy Parts of a Food Label&nbsp;</h3>
Let's break down the important parts:&nbsp;
<ul>
<li>Serving Size: This tells you how much of the food one serving is. All the numbers on the label are for this serving size.&nbsp;</li>
<li>Calories: These are like energy points. If you want to lose weight, you need to eat fewer calories than you burn. If you want to gain muscle, you need a few more.&nbsp;</li>
<li>Protein: This is your muscle's best friend! Look for foods with more protein.&nbsp;</li>
<li>Carbohydrates (Carbs): These give you energy for your workouts. Look for complex carbs like whole grains over simple sugars.&nbsp;</li>
<li>Fat: Some fat is good for you, but too much can slow you down. Look for healthier fats, and limit saturated and trans fats.&nbsp;</li>
<li>Sugar: Too much sugar can make you feel tired and store fat. Try to choose foods with less added sugar.&nbsp;</li>
<li>Sodium (Salt): Too much salt can make you retain water and feel bloated. Try to choose foods with lower sodium levels.&nbsp;</li>
</ul>
&nbsp;
<h3>Simple Tips for Reading Labels&nbsp;</h3>
<ul>
<li>Look at the Serving Size First: All the numbers are based on this, so make sure you know how much you're eating.&nbsp;</li>
<li>Focus on Protein: If you're trying to build muscle, protein is your key.&nbsp;</li>
<li>Watch the Sugar: Sugar can sneak into many foods.&nbsp;</li>
<li>Choose Whole Foods: Fresh fruits, vegetables, and lean meats usually don't have any added STUFF.&nbsp;</li>
<li>Compare Foods: When you're at the store, compare labels to find the healthiest option.&nbsp;</li>
<li>Consider Personal Training: If you're still unsure about food labels, In-Shape Fitness offers <a href="https://www.inshape.com/personal-training" rel="follow">personal training</a>, and a trainer can help you understand food labels and create a diet plan that works for your fitness goals.&nbsp;</li>
</ul>
&nbsp;
<h3>Make Food Labels Your Friend!&nbsp;</h3>
Don't let food labels scare you. They're there to help you make smart choices. By understanding them, you can fuel your body with the right foods and reach your gym goals faster. Happy eating!&nbsp;
&nbsp;

Knowing what to eat can be tricky, especially with all those numbers and words on food labels. Don't worry, we'll make it simple!

Cut Through the Confusion: Navigating Food Labels

Need a quick and protein-packed snack? These five easy recipes take five minutes or less to prepare and will keep you fueled throughout the day!&nbsp;
&nbsp;
<h3>1. Greek Yogurt with Honey and Nuts&nbsp;</h3>
A creamy, crunchy, and naturally sweet snack loaded with protein.&nbsp;
Ingredients:&nbsp;
<ul>
<li>1 cup Greek yogurt (15&ndash;20g protein)&nbsp;</li>
<li>1 tbsp honey&nbsp;</li>
<li>2 tbsp chopped nuts (almonds, walnuts, or pecans)&nbsp;</li>
</ul>
Instructions:&nbsp;
<ol>
<li>Scoop Greek yogurt into a bowl.&nbsp;</li>
<li>Drizzle with honey and sprinkle nuts on top.&nbsp;</li>
<li>Stir and enjoy!&nbsp;</li>
</ol>
&nbsp;
<h3>2. Cottage Cheese with Fruit&nbsp;</h3>
A refreshing and protein-rich snack with a mix of sweet and tangy flavors.&nbsp;
Ingredients:&nbsp;
<ul>
<li>&frac12; cup cottage cheese (12-14g protein)&nbsp;</li>
<li>&frac12; cup fresh fruit (pineapple, berries, or peaches)&nbsp;</li>
<li>1 tsp chia seeds (optional for extra fiber)&nbsp;</li>
</ul>
Instructions:&nbsp;
<ol>
<li>Spoon cottage cheese into a bowl.&nbsp;</li>
<li>Top with fresh fruit and sprinkle with chia seeds if desired.&nbsp;</li>
<li>Mix and enjoy!&nbsp;</li>
</ol>
&nbsp;
<h3>3. Protein Energy Bites&nbsp;</h3>
No-bake, bite-sized energy boosters perfect for meal prep.&nbsp;
Ingredients:&nbsp;
<ul>
<li>1 cup rolled oats&nbsp;</li>
<li>&frac12; cup peanut or almond butter&nbsp;</li>
<li>&frac14; cup honey or maple syrup&nbsp;</li>
<li>&frac12; cup protein powder (any flavor)&nbsp;</li>
<li>1 tbsp chia seeds (optional)&nbsp;</li>
</ul>
Instructions:&nbsp;
<ol>
<li>Mix all ingredients in a bowl until well combined.&nbsp;</li>
<li>Roll into small bite-sized balls.&nbsp;</li>
<li>Store in the fridge for up to a week and grab one whenever you need a boost!&nbsp;</li>
</ol>
&nbsp;
<h3>4. Hummus with Veggies&nbsp;</h3>
A simple, nutritious, and fiber-rich snack.&nbsp;
Ingredients:&nbsp;
<ul>
<li>&frac12; cup hummus (4&ndash;5g protein)&nbsp;</li>
<li>1 cup sliced veggies (carrots, cucumbers, bell peppers, celery)&nbsp;</li>
</ul>
Instructions:&nbsp;
<ol>
<li>Arrange sliced veggies on a plate.&nbsp;</li>
<li>Scoop hummus into a small bowl.&nbsp;</li>
<li>Dip and enjoy!&nbsp;</li>
</ol>
&nbsp;
<h3>5. Simple Tuna or Chicken Salad on Whole-Grain Crackers&nbsp;</h3>
A high-protein, savory snack that&rsquo;s perfect for busy days.&nbsp;
Ingredients:&nbsp;
<ul>
<li>1 can (5 oz) tuna or shredded chicken (20&ndash;25g protein)&nbsp;</li>
<li>1 tbsp Greek yogurt or mashed avocado&nbsp;</li>
<li>1 tsp mustard (optional)&nbsp;</li>
<li>Salt and pepper to taste&nbsp;</li>
<li>6&ndash;8 whole-grain crackers&nbsp;</li>
</ul>
Instructions:&nbsp;
<ol>
<li>In a bowl, mix tuna or chicken with Greek yogurt (or avocado) and mustard.&nbsp;</li>
<li>Season with salt and pepper.&nbsp;</li>
<li>Spoon onto whole-grain crackers and enjoy!&nbsp;</li>
</ol>
&nbsp;
These quick, high-protein snacks are perfect for keeping you full and energized. Enjoy while staying on track with your fitness goals!&nbsp;

These five easy recipes take five minutes or less to prepare and will keep you fueled throughout the day!

5 High-Protein Snacks You Can Make in 5 Minutes or Less

Need a quick and protein-packed snack? These five easy recipes take five minutes or less to prepare and will keep you fueled throughout the day!

Breathing&mdash;it&rsquo;s something we do every day without thinking. But practicing deep breathing can have a powerful impact on your health. From lowering stress to improving sleep, taking intentional, deep breaths can help you feel more relaxed and energized. &nbsp;
&nbsp;
<h3>Why Deep Breathing Matters&nbsp;</h3>
When we&rsquo;re stressed, our breathing becomes shallow, which can trigger tension in the body and even raise cortisol levels. Deep breathing, on the other hand, signals the body to relax. Here&rsquo;s how it helps:&nbsp;
<ul>
<li>Reduces Stress and Anxiety &ndash; Deep breathing activates the parasympathetic nervous system, which lowers stress hormones and helps you feel more at ease.&nbsp;</li>
<li>Improves Sleep &ndash; Struggling to unwind at night? Slow, controlled breathing calms your entire nervous system, making it easier to fall asleep and stay asleep.&nbsp;</li>
<li>Boosts Oxygen Flow &ndash; Deep breathing increases oxygen in your bloodstream, which can improve focus, energy levels, and even digestion.&nbsp;</li>
</ul>
&nbsp;
<h3>Simple Techniques to Try&nbsp;</h3>
<ul>
<li>Want to give it a shot? Here are a few easy ways to incorporate deep breathing into your day:&nbsp;</li>
<li>Box Breathing &ndash; Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat a few times to feel more focused and centered.&nbsp;</li>
<li>Belly Breathing &ndash; Place one hand on your stomach and one on your chest. Breathe in deeply through your nose, filling your belly with air. Exhale slowly through your mouth.&nbsp;</li>
<li>4-7-8 Breathing &ndash; Breathe in for 4 seconds, hold for 7, and exhale for 8. This method is great for relaxation and better sleep.&nbsp;</li>
</ul>
&nbsp;
<h3>Make It a Daily Habit&nbsp;</h3>
The best part? Deep breathing is simple, free, and can be done anywhere! Try adding a few deep breaths when you wake up, during a stressful moment, or before bed to wind down. Over time, these small moments of mindfulness can lead to big benefits for your health.&nbsp;
Start today&mdash;take a deep breath in&hellip; and out. Feels good, right? &nbsp;
&nbsp;
Looking for more ways to relieve stress and improve your overall well-being? Join Coach Jacqueline as she dives into expert insights on physical, social, emotional, and mental health <a href="https://www.inshape.com/wellness-wednesdays" rel="follow noopener" target="_blank">here</a>. Each session is designed to give you practical tips and strategies to support your wellness journey. Don&rsquo;t miss out&mdash;take a step toward a healthier, more balanced you now!&nbsp;

Breathing—it’s something we do every day without thinking. But practicing deep breathing can have a powerful impact on your health.

Understanding The Health Benefits of Deep Breathing

Understanding The Health Benefits of Breath Work

Get ready to power up your fitness routine with this functional full-body workout! Designed to build strength, stability, and mobility. Perform 3 to 4 sets of 6 to 10 reps for each exercise&nbsp;
&nbsp;&nbsp;
<h3>1. Swim or Walk Laps (5&ndash;10 minutes)&nbsp;</h3>
Equipment: Pool&nbsp;
How To: Swim or walk laps for 10 minutes. Use this as a warm-up to prepare your body for exercises and raise your core temperature.&nbsp;
&nbsp;
<h3>2. Standing Mountain Climbers (3 sets, 20&ndash;30 seconds)&nbsp;</h3>
Equipment: Pool/Edge to hold&nbsp;
How To: Hold onto the pool edge for balance. Slowly lift one knee up towards your torso, then return. Alternate sides back and forth for time.&nbsp;
&nbsp;
<h3>3. Side Leg Lifts (3 sets, 10 reps each side)&nbsp;</h3>
Equipment: Pool/Edge to hold&nbsp;
How To: Hold onto the pool edge for balance. Slowly lift one leg out towards the side, then return by pulling your leg back towards your centerline. Alternate legs between legs each set.&nbsp;
&nbsp;
<h3>4. Arm Circles (3 sets, 20 seconds each direction)&nbsp;</h3>
Equipment: Pool &nbsp;
How To: Stand in the water and submerge your arms. Hold them out to your sides and slowly rotate them forward for the allotted time, then repeat in the opposite direction.&nbsp;
&nbsp;
<h3>5. Rotations/Twists (3 sets, 30 seconds)&nbsp;</h3>
Equipment: Pool&nbsp;
How To: Stand in the water and submerge your torso. Hold your arms out to your sides and slowly rotate your entire body from side to side. Focus on pivoting through your feet and hips as you turn your whole body.&nbsp;

Get ready to power up your fitness routine with this functional full-body workout! Designed to build strength, stability, and mobility. Perf

PRIMEFIT Workout of the Month: Month 7

Get ready to power up your fitness routine with this functional full-body workout! Designed to build strength, stability, and mobility. Perform 3 to 4 sets of 6 to 10 reps for each exercise 1. Swim or Walk Laps (5–10 minutes) Equipment : Pool How To : Swim or walk laps ...

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