Tri-City Wellness & Fitness Center

Thursday thought: You got this.

Do something that makes you today. #motivationalmonday #liveactively

(You really do) #motivationalmonday #youvegotthis

Make your future self proud. #motivationalmonday

Remember that you're stronger today than you were yesterday. Be proud of how far you've come. #motivationalmonday

Do you find yourself raiding the pantry at times? Guilty! Whether it’s stress eating after a long day or mindless grazing while making dinner, those small bites can add up- and rarely leave us feeling satisfied. Try swapping those chips with sliced fresh bell pepper or carrots, and the dip with a simple avocado smashed in a bowl with salt, pepper and cumin. The veggie's satisfying crunch combined with the avocado’s smooth creaminess will trick your brain while saving you calories and delivering a vitamin boost to your body. Happy snacking! #fitfactfriday

To Our Valued Members & Community, As you may be aware, on July 13th, 2020, the State of California announced a re-closure of various indoor activities including gyms and fitness centers. In light of this recent order and out of an abundance of caution for our members during the COVID-19 pandemic, Tri-City Medical Center and Active Wellness have determined in partnership that operations at the Tri-City Wellness & Fitness Center will remain suspended for an indefinite period ...of time. Tri-City Medical Center is acutely focused on patient care and our readiness to accommodate the local community given the evolving health crisis. This remains our highest priority, and because of this, the Wellness & Fitness Center will remain in a period of hibernation for at least the remainder of the calendar year. Tri-City Medical Center and Active Wellness will continue to monitor the public health pandemic to determine when, and if, it is appropriate to safely reopen the center at some point next year. Until then, all membership dues remain suspended so you will not be charged. You will also continue to have access to complimentary virtual resources, including live streaming classes and on demand workouts, as well as resources to support your health and well-being during these unprecedented times. Learn more at tricitywellness.com/coronavirus-precautions/ Collectively, we remain committed and focused on helping you live the healthiest lives possible, both now and in the future. On behalf of the entire Tri-City Wellness & Fitness Center Team, thank you for your loyalty and support. Please take good care of yourself and your loved ones.

Let’s start this Reboot Challenge off by setting some 2021 goals for ourselves! Research shows that you are 2-3 times more likely to implement healthy habits into your life if you actually plan for it. Planning includes writing it down! Use your challenge packet SMART Goals worksheet to map out your 2021 goals. #rebootchallenge2021 #challengeaccepted #liveactively

Whether it's to knock off those final work-day tasks of 2020, or to reflect and set your intentions for the year ahead, take advantage of #nointerruptionsday to focus and be present. #happynewyear #countdownbegins #goodbye2020 #hello2021

As we wrap up the season of giving, that should include giving back to yourself too. Self-care is more important than ever and that’s why this week we’re focused on finding ways throughout your busy day to care for YOU. #SelfCare #DailyDose Tip #1: Stop scrolling. Ever look up from your phone only to notice 15 minutes, 30 minutes or maybe even more have gone by? This week we dare you to put down the phone and give yourself those extra minutes to do something self-gratifying and rewarding. . The next time you find yourself mindlessly scrolling (or maybe right now? ), set a timer for 5 or 15 minutes on your phone and set it down while you stretch, complete a quick task, or even close your eyes and rest your mind. You may be surprised how much you can get from those few minutes that would have otherwise gone unnoticed!

"In a gentle way, you can shake the world." #Gandhi #MondayMotivation #MotivationalMonday

Exercising increases endorphins and dopamine, along with many other feel-good chemicals. While you can’t run away from your problems, you can certainly run (or walk!) to reduce stress and make them seem more manageable. If you haven’t been active lately, start small with a 1-mile walk, and we promise you’ll notice a lift in your mood that keeps you coming back for more the next day. Give yourself the gift of an endorphin and energy boosting workout - and show off that healthy glow. #merrybright #holidayfitness #liveactively #DailyDose

It’s the season of holiday giving, but did you know that generosity boosts your own happiness as well? Researchers have proven it and even dubbed this phenomenon the ‘helper’s high’ or ‘givers glow,’ with potentially life-long lasting benefits! Just like in yoga or with other disciplines, generosity is a life-skill that can take time to practice and develop into a habit. You can start with a random act of kindness like pre-paying for the car behind you at the coffee shop or toll booth, or more intentional and ongoing volunteer service for a cause that matters to you. Enjoying the feel-good benefits of a giving to others doesn’t take away from your gift; it encourages you to keep giving back! #DailyDose #SparkJoy #LiveActively #GiveBack

To Our Valued Members & Community, As you may be aware, on July 13th, 2020, the State of California announced a re-closure of various indoor activities including gyms and fitness centers. In light of this recent order and out of an abundance of caution for our members during the COVID-19 pandemic, Tri-City Medical Center and Active Wellness have determined in partnership that operations at the Tri-City Wellness & Fitness Center will remain suspended for an indefinite period ...of time. Tri-City Medical Center is acutely focused on patient care and our readiness to accommodate the local community given the evolving health crisis. This remains our highest priority, and because of this, the Wellness & Fitness Center will remain in a period of hibernation for at least the remainder of the calendar year. Tri-City Medical Center and Active Wellness will continue to monitor the public health pandemic to determine when, and if, it is appropriate to safely reopen the center at some point next year. Until then, all membership dues remain suspended so you will not be charged. You will also continue to have access to complimentary virtual resources, including live streaming classes and on demand workouts, as well as resources to support your health and well-being during these unprecedented times. Learn more at tricitywellness.com/coronavirus-precautions/ Collectively, we remain committed and focused on helping you live the healthiest lives possible, both now and in the future. On behalf of the entire Tri-City Wellness & Fitness Center Team, thank you for your loyalty and support. Please take good care of yourself and your loved ones.

If anybody has benefited from 2020, it may be our furry friends, with shelters seeing unprecedented adoption rates, and many pet owners now spending more time at home with their 4-legged companions than ever before. However any dog or cat owner will tell you those benefits aren’t one-sided, and science will back them up! Playing with your pet increases feel-good chemicals of serotonin and dopamine in your brain. This is partly why therapy dogs, cats and even horses are so popular! So give your pets some extra love today, and know it will come full circle to #sparkjoy for you too. #DailyDose #SparkJoy #LiveActively

Happy Halloween! For a fun at-home workout, grab a of your choice and try these moves to get in the spirit: 10 twisting pumpkin lunges (each side) 15 russian twists 15 pumpkin presses... 15 pumpkin squats After 'tricking' your muscles with new movements, you can enjoy those treats guilt-free! #happyhalloween #fitspiration #pumpkinworkout *While Tri-City Wellness & Fitness Center is currently closed, we're sharing fitness tips and resources on social media to support your healthy lifestyle goals.

Keep yourself accountable to move more in a way that works for you. We all have different approaches and strategies to what helps us be successful. Whether it’s a workout accountability partner, scheduling your workouts in your calendar for the week, or exercising at the same time each day, being aware of what keeps you motivated and on track is really important. #DailyDose to #MoveMore

#DailyDose Set reminders and make an effort to move every hour and get your blood flowing. Get up from your desk and walk around every hour, or do some jumping jacks or jog in place for 30 seconds to get your heart pumping. Keeping your blood flowing will help with your health and mindset, and make for a better day overall! #MoveMore

If you’ve been joining us in the October Reboot Challengeit’s already the last week of our 21 day commitment to a healthier and happier you! We hope you’re doing great and to help you finish strong our #DailyDose content this week is focused on adding more movement to your day. With the pandemic and more time at home, studies show we are leading a more sedentary lifestyle which can lead to major health issues and does not help with being healthy. . .... Our first tip to move more and add variety into your exercise routine is finding a balance and adding in variety! Think cardio, strength, flexibility, fun and most important consistency. Movement doesn’t need to be hard, rather enjoyable and something that is part of your everyday routine. #MoveMore . . *Tri-City Wellness & Fitness Center remains closed and is offering this virtual October Reboot Challenge through our partners. See more

#MotivationalMonday

#DailyDose Keep a stocked and healthy kitchen. When you have indulgent foods in the house, you'll likely be more tempted to indulge. Keep your home stocked with healthy options to set yourself up for success! #DailyDose #MeetYourGoals #EatWell #OctRebootChallenge

We're well into week 2 of our Reboot Challenge, offering online support to move more and eat better wherever you are in your wellness journey. Healthy eating should be exciting and keep you invested in the habits you’re creating. This week’s #dailydose content is focused on helping you stay motivated to eat well. . . . Don’t be scared of carbs! Carbohydrates are not bad. They actually give us the energy we need to go throughout our day, keep up with our families and loved ones, and have the fuel to exercise. The trick is to eat healthy sources of carbs like whole grains, rice, fruits and vegetables. #DailyDose #MeetYourGoals #EatWell #OctRebootChallenge

Is preparing the most exciting part of habit building? Most likely not. But will it set you up for success? Most definitely! #DailyDose #OctRebootChallenge . Yesterday we focused on the small changes you can make. Today we’re challenging you to, look at the BIG picture. Envision where you want to be next year, the year after, and then five years from now. This will help you stay positive and on track, even on those hard days and keep making the steps to #MeetYourGoals.

Look at the SMALL picture. Come up with a goal that you can fit into your everyday routine. Right now that might mean finding 20-30 minutes a day for self-care, meal planning for the week ahead so that you start eating healthier, measuring your food to track your portions, or committing to putting your kids in the stroller each morning so that you can get some exercise in every day. Create small, tangible action items that help you #meetyourgoals. Those small changes in your day will lead to a larger sense of accomplishment too! #DailyDose #OctRebootChallenge

Fitness is medicine. Staying active can increase the production of endorphins improving mood and overall well being. #WorldMentalHealthDay

#DailyDose Muscles burn more calories than fat. So when you’re lifting weights or doing your strength workouts, you’re also teaching your body to be an efficient calorie-burning machine. Now that’s a win-win we can all get behind! #DailyDose #Fitness #MetabolismBoosts

#DailyDose We all know now more than ever the importance of staying healthy and well. When physically fit, your body is more resilient to stressors, meaning that you can more effectively restore homeostasis after feeling stressed. Keeping your body fit can go a long way in providing the proper resources to efficiently metabolize food to fuel. #Fitness #MetabolismBoosts

#DailyDose The benefits of putting in that extra effort can be seen even after your workout is complete. A strong and intense workout can boost your metabolism long after your workout has ended. As your body recovers, it continues to burn calories and generate fuel to keep you moving! #Fitness #MetabolismBoosts

Ready for a reset? Join the FREE October Reboot Challenge: Weekly exercises + workout videos via email Sample meals + shopping lists Direct access to health coaches + online community Option to add HMR 2-week meal delivery for just $159 ... Easy solutions for more movement, energy + nutrition We've got this. Starts Monday, 10/12. Sign up for our free challenge at www.waiverking.com/print/34951 Let's show October what you've got. *Offered in partnership with Active Wellness and HMR.