Healthy Living Archives - Best Gym, Fitness Center & Aquatics | Active Wellness Center

Active at Kruse Woods is Hosting a Newly-Expanded Fall Prevention Program

jessica — Thu, 04 Sep 2025 20:41:58 +0000

NEWLY EXPANDED! FALL PREVENTION PROGRAM

Starts Weds, 9/10 | Mon-Fri, 12pm-12:50pm

Active Wellness Center at Kruse Wood’s newly expanded Fall Prevention Program is designed to improve strength, balance, independence, fall risk awareness, and overall health of participants in order to prevent falls and improve quality of life.

Fall Prevention classes will be led by Medical Exercise Specialists Mana Shintani and Zach Ovall, whose individual class series will focus on unique yet complementary aspects of fall prevention and recovery, resulting in a well-rounded and effective training program.

PROGRAM FORMAT:
Each six-week session includes exercise programming, education and support for people who are at risk or have a fear of falling, and/or have experienced a fall event in the past. Sessions will be held every six weeks, alternating between Skills & Strength and Better Bones & Balance.

SKILLS & STRENGTH:
Fall Prevention Skills & Strength with Zach Ovall will kick off our new format on Wednesday, September 10th with classes running Mon/Fri from 12pm-12:50pm. Skills & Strength will focus on postural awareness and improvement, vestibular training, balance and stability training, lower body and core strength development, mobility work, and fall recovery exercises.

BETTER BONES & BALANCE
On Monday, October 27th, Better Bones & Balance with Mana Shintani launches with stability, mobility and agility training that enable you to put into practice the skills you develop in Zach’s class.

Better Bones will be offered in-person on Mon/Thurs from 12pm-12:50pm and virtually on Tues/Fri from 12pm-12:50pm.

To learn more, contact Active Wellness Center at Kruse Woods (503.216.6606) or visit the specialty events page here.

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

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

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

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

The post Active at Kruse Woods is Hosting a Newly-Expanded Fall Prevention Program appeared first on Best Gym, Fitness Center & Aquatics | Active Wellness Center.

Beyond Water: Natural, Low Sugar Sips to Stay Hydrated This Summer

Amelia Simek — Mon, 23 Jun 2025 17:35:39 +0000

Beyond Water: Hydration Tips and Recipes

By Nikki Alfano, Health Coach

As July ushers in longer, hotter days, staying hydrated is essential to maintaining your energy, mood and overall health. Health Coach Nikki Alfano offers helpful tips for how to rely on more than plain water for hydration, including a few tasty recipes for electrolyte sippers you can make at home.

Why Hydration Matters

Water is the foundation of all life and plays a crucial role in nearly every bodily function, from regulating temperature and flushing out toxins to supporting digestion and brain function. When the temperature rises, we lose more fluids through sweat, increasing the risk of dehydration. Even mild dehydration can lead to fatigue, dizziness, and irritability.

To stay adequately hydrated, aim to drink water regularly throughout the day, not just when you feel thirsty. Remember, thirst is a late signal that your body is already on the path to dehydration. The amount of water you should drink varies depending on activity levels, health conditions, height, weight and other factors.

Ways To Boost Hydration

One of the best ways to stay hydrated is by enjoying an abundance of juicy, water-rich fruits and vegetables. Eat smaller, lighter meals that are easy to digest during hot weather: think fresh and crisp! Many summer crops are naturally high in water, electrolytes and antioxidants, making them ideal for cooling the body and replenishing essential nutrients.

Cucumbers: 96% water
Zucchini & Squash: 95% water
Watermelon: 92% water
Tomatoes: 90-95% water
Berries: 80-90% water

Some helpful tips:

Start your day with a glass of warm lemon water to kickstart hydration and digestion.
Limit caffeine and alcohol intake, as they can contribute to dehydration.
Keep a reusable water bottle with you, maybe infused with some herbs like mint or basil, or slices of citrus and cucumber. Or, try one of the homemade electrolyte beverages listed below!
Don’t forget to bring water in the car as you run errands around town.

Homemade Electrolyte Beverages

The O.G.
2 Cups Water
2 Tbsp. Fresh Lemon Juice
¼ tsp. Sea Salt
1 tsp. Raw Honey
Ice (optional)

Lime In The Coconut & Shake It!
1 Cup Coconut Water
1 Cup Water
¼ Cup Fresh Lime Juice
¼ tsp Sea Salt
1 Tbsp. Honey
Ice (optional)

For both recipes above, combine ingredients without ice and mix until salt has dissolved. Add ice if desired and start sipping!

Berry Berry Blast
2 Cups Water
½ Cup Mixed Berries
1 Tbsp. Fresh Lemon Juice
¼ tsp. Sea Salt
1 tsp. Honey
Ice (optional)

Combine water and berries in a blender and blend until smooth. Strain into a glass if desired, add the rest of the ingredients and stir until salt has dissolved. Enjoy!

Note: You can make and store these drinks in the fridge for 3-4 days in an airtight container. Double or triple the ingredients and refrigerate in a sealed pitcher so you have some ready each day.

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Looking for more tips on health and overall well-being? Connect with Health Coach Nikki Alfano by emailing her at nikki.alfano@activewellnesscenter.com

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How Walking Boosts Your VO₂ Max and Longevity

jessica — Fri, 06 Jun 2025 15:07:48 +0000

Understanding VO₂ Max, And Why It Matters.

You may have seen the term VO₂ max on your fitness tracker or in health articles, but what does it really mean, and why should it matter to you?

What is VO₂ Max?

VO₂ max is a measure of how well your body uses oxygen during exercise. In simple terms, it shows how strong your heart and lungs are. A higher VO₂ max means your body can deliver oxygen more efficiently, which helps you:

Walk longer without getting tired
Climb stairs more easily
Stay active and independent as you age

Recent research shows that VO₂ max is one of the strongest predictors of overall health and longevity, even more than blood pressure or cholesterol levels.

The Good News? Walking Helps!

You don’t need to run marathons or take on high-intensity workouts to improve your VO₂ max. Brisk walking is one of the most effective (and safest) ways to build your endurance over time.

When you walk regularly, especially at a pace that slightly raises your heart rate, you train your body to take in and use oxygen better. That means a healthier heart, stronger lungs, and more energy for everyday activities.

Tips for a VO₂-Boosting Walk

Here’s how to get the most out of your summer strolls:

Walk with purpose – Aim for a brisk pace where you can still talk but feel your heart rate go up.
Go for time, not distance – Start with 15–20 minutes and gradually work up to 30–45 minutes a day.
Add short hills or gentle intervals – Walk faster for 30 seconds, then recover. This helps challenge your cardiovascular system safely.
Walk outside – Fresh air, sunshine, and scenery can motivate you and support mental health.

Stay Cool and Safe

Walk in the early morning or evening when it’s cooler.
Wear light, breathable clothes and a sunhat.
Bring water and sip often.
Listen to your body and rest if you feel dizzy or overly tired.

Final Thought:
Walking isn’t just a nice way to pass the time—it’s one of the best things you can do for your heart, lungs, and longevity. Make this your summer of strength, one step at a time.

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

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

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

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

The post How Walking Boosts Your VO₂ Max and Longevity appeared first on Best Gym, Fitness Center & Aquatics | Active Wellness Center.

Banana Oat Cookies

Amelia Simek — Wed, 16 Apr 2025 18:07:03 +0000

We’re celebrating National Banana Day 🍌 by sharing this sweet treat using one of our favorite high fiber, potassium packed, low-fat, low-calorie snacks… the banana. This Banana Oat Cookie recipe is gluten free and can even be made dairy free or vegan. If you have ripened or even beyond ripened bananas, put them to use with this delicious recipe.

Ingredients:

3 bananas overripe
2 Tbsp. Honey
1 Egg (can substitute apple sauce for dairy free)
1 tsp. Vanilla Extract
1.5 c. quick cooking oats
1 tsp. ground cinnamon
1/4 tsp. fine sea salt
Your desired amount of add-ins like chocolate chips, shredded coconut, nuts, raisins etc.

Directions:

Preheat the oven to 350 degrees and line two baking sheets with parchment paper, set aside.
In a bowl, mash the bananas
Add the honey, egg and vanilla and stir to combine
Add the oats, cinnamon and sea salt and stir until combined
If desired, add in your mix-ins and stir until evenly distributed
Scoop cookies to desired portions (about a heaping spoon full) and place on prepared baking sheet about 1-2″ apart.
Bake in preheated oven for about 12-15 minutes or until the tops are just set and the bottoms are lightly browned
Let cool on the baking sheet for 5 minutes and transfer to wire rack to cool completely
Serve lightly warm and enjoy!

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

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Recipe photo from: https://joyfoodsunshine.com/banana-oatmeal-cookies/

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Salmon & Quinoa Salad With Avocado

Amelia Simek — Tue, 11 Mar 2025 18:56:22 +0000

Salmon is an excellent source of omega-3 fatty acids, known for their anti-inflammatory properties. In this salad salmon is paired with quinoa, a complete protein source, and topped with avocado for healthy fats. These nutrients support muscle growth, reduce inflammation and contribute to an effective recovery post exercise.

Ingredients:

Salmon

3 wild salmon filets
2.5 tablespoons low fat yogurt
1 small lemon juiced
Salt and pepper to taste
1/2 tablespoon dill (fresh or dried)
1 teaspoon cumin powder

Quinoa Salad

2 cups cooked tricolor quinoa cooled
1/2 cup diced cucumber
1/2 cup thin sliced red onion
5 cups mixed greens
2 medium avocados
1/4 cup sunflower seeds

Directions:

Salmon

Preheat the oven to 350 degrees
In a bowl, add the yogurt, salt, black pepper, dill, cumin, and lemon juice, then mix. Place the salmon’s skin down and spread a thin layer of the creamy dill over the salmon. Place salmon in the oven on the middle rack and bake for 20-25 minutes or until they are fully cooked.

Quinoa Salad

In a bowl, add the mixed greens, cucumber, quinoa, and avocado. Add your desired salad dressing.
Top the salad with the chunky salmon pieces, red onions and sunflower seeds.
Mix and enjoy!

Team Active content is not medical advice; it’s inspiration to LIVE ACTIVELY. Active Wellness strategically partners with hospital systems like Providence in Hillsboro, Oregon.

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

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

The post Salmon & Quinoa Salad With Avocado appeared first on Best Gym, Fitness Center & Aquatics | Active Wellness Center.

The First Step to Lasting Change

jessica — Mon, 16 Dec 2024 21:15:26 +0000

The First Step to Lasting Change:

As we approach the new year, many of us feel inspired to make meaningful changes—setting fresh goals for our health, fitness, and overall well-being. But while January symbolizes a chance to reset, long-term success requires more than just resolutions. Achieving real change isn’t about waiting for bursts of motivation to strike; it’s about understanding that motivation is something you can cultivate.

The truth is, motivation is not just a fleeting feeling—it’s a process. It’s the intentional creation of energy and focus over time, giving you the mindset, willpower, and clarity needed to pursue your goals. Motivation looks different for everyone, but the good news is that you don’t have to wait for it to show up. You can actively cultivate it.

How to Cultivate Energy and Motivation

With the right strategies, you can generate the energy and focus needed to make lasting progress. Here are four ways to start building motivation now, so you can hit the ground running when January arrives:

Set Small, Achievable Goals
- Instead of overwhelming yourself with big resolutions, break them into smaller, manageable steps. If you plan to get fit, start with a goal like walking 20 minutes a day or going to the gym twice a week. Each small success builds momentum, creating a sense of accomplishment that keeps you moving forward.
Establish a Consistent Routine
- Motivation often follows action, not the other way around. Commit to a routine now, even if it’s small—like a morning walk or evening stretch session—so it becomes a habit by the time the new year begins. A consistent routine requires less mental effort over time, helping you stay on track when life gets busy.
Surround Yourself with Positive Support
- Community matters. Find friends, classes, or workout groups to join in the new year. Surrounding yourself with people who encourage your efforts will increase accountability and make the process more enjoyable. Group fitness classes like Zumba or spin sessions can give you both fun and support.
Track Progress with Measurable Goals
- In addition to activities you enjoy, choose something measurable—like lifting heavier weights, improving your running speed, or tracking steps per day. Having concrete metrics helps you stay focused and gives you tangible proof of progress, reinforcing your motivation along the way.

Start Now: Don’t Wait for January

When it comes to making meaningful change, the hardest part is often taking the first step. It’s easy to feel overwhelmed by all the things we think we should do—manage stress, eat healthier, choose the right workout program, and more. But waiting for the “perfect time” to start is a trap.

The best way to pave the way for success in January is to start moving now. Go for a walk, hit the gym, or try a fitness class. The act of exercising, no matter how small, will create the energy you need to stay focused and build momentum.

Lay the Foundation for Success

By starting now, you’ll enter the new year already in motion, with some habits established and the confidence to take on bigger goals. Find activities you enjoy, but also mix in exercises that offer measurable progress—like strength training or tracking personal records. Having both enjoyment and structure is key to staying engaged long-term.

This December, don’t wait for January 1st to make your move. Start with something simple—exercise. Once you take that first step, the energy and motivation to tackle other areas of your health and fitness will follow. The new year is around the corner—start cultivating your energy now, and you’ll be ready to thrive when it arrives.

Gerard Brennen

*Written by Gerard Brennen, General Manager at Active Wellness Center Kruse Woods.

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

Check the Active Wellness Center blog often for more healthy lifestyle tips and resources to support your active lifestyle! Click here for a free guest pass to your local Active Wellness Center. *Active Wellness Center’s program and facility offerings may vary by location.

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Active Wellness Center Reed’s Crossing I December 2024 eNewsletter

Amelia Simek — Tue, 03 Dec 2024 18:48:15 +0000

Catch up on all things Active with our monthly e-newsletter!

The post Active Wellness Center Reed’s Crossing I December 2024 eNewsletter appeared first on Best Gym, Fitness Center & Aquatics | Active Wellness Center.

How To Boost Your Immune System For The Winter

Amelia Simek — Mon, 02 Dec 2024 19:11:34 +0000

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

By Sera Eden, Health Coach

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

Key nutrients for winter

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

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

Supplements for extra support

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

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

Lifestyle habits that enhance immunity

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

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

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

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

The post How To Boost Your Immune System For The Winter appeared first on Best Gym, Fitness Center & Aquatics | Active Wellness Center.

Active Wellness Center Reed’s Crossing I November 2024 eNewsletter

Amelia Simek — Tue, 19 Nov 2024 19:01:19 +0000

Catch up on all things Active with our monthly e-newsletter!

The post Active Wellness Center Reed’s Crossing I November 2024 eNewsletter appeared first on Best Gym, Fitness Center & Aquatics | Active Wellness Center.

Active at Reed’s Crossing Winter 2024 Fall Prevention

Amelia Simek — Tue, 08 Oct 2024 19:07:55 +0000

Fall Prevention Winter session launches November 5, 2024

Active at Reed’s Crossing’s Winter Fall Prevention session running from 11/5/24 – 12/17/24

Build the strength and skills necessary to navigate every day life safely and confidently. Build core strength, improve balance and agility, sharpen your senses, and improve overall health in order to prevent falls and improve your quality of life.

Full details below.

Fall Prevention Details

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