Fitness Update – March 11

Eating for Optimal Cell Health

A whole-foods diet that features fresh vegetables, fruits, whole grains, nuts, legumes, and omega-3 fatty acids fosters healthy cell renewal. A whole-foods diet also helps fight the three cellular enemies. These enemies are: inflammation, oxidative stress, and insulin resistance. How you wonder? Keep reading . . .

  • The first cellular enemy: inflammation: One of the best ways to protect the body against inflammation is to stop feeding it. The glucose absorbed from refined carbohydrates and simple sugars hits the bloodstream fast and produces an increase in cytokines which are inflammatory messengers. Eating anti-inflammatory foods such as oily fish, nuts, flaxseeds (ground) and leafy vegetables will provide the body with omega-3’s which help reduce inflammation and keep telomeres healthy;
  • The second enemy: oxidative stress This is a condition that happens when there are too many free radicals and not enough antioxidants in the cells. To increase antioxidants, consume fruits and vegetables such as blueberries, citrus, apples, plums, carrots, green leafy vegetables such as spinach, kale, chard; sip on green tea to boost antioxidant levels; and supplement your diet with Vitamin C and E. These two vitamins eat up free radicals and support cell’s life;
  • The third enemy: insulin resistance. When the body ingests simple sugars such as soda drinks, blended coffee drinks, cakes, cookies, ice cream, candy bars, chips (there is sugar in chips) and junk food, the pancreas releases more insulin to help the sugar enter the cells. Within 20 minutes, glucose builds up in the bloodstream and you have high blood sugar. The liver starts to turn sugar into fat, an hour later your blood sugar falls, and you start craving more sugar to pick you back up. When this happens often enough, you end up with insulin resistance. To prevent this from happening, focus on foods that are rich in fiber such as brown rice, barley, seeds, sweet potato, oats, vegetables, fruits and high omega-3 as we mentioned above.

Reference book The Telomere Effect by Nobel prize winner Elizabeth Blackburn, PhD and Elissa Epel, PhD

New Cardio Equipment at Santa Rosa

Our new bikes, ellipticals, and rower are here! Book your complimentary small-group orientation at the Santa Rosa Front Desk.

Highlight Instructor: Leesann Shefa

Leesann Shefa joined our team this past summer and has been a wonderful addition to our growing yoga program. Her lightness of being truly carries out and transmits healing positive vibes to all who come to her class. Join her every Saturday at 8:30 AM for the Yang/Yin Vinyasa Yoga at Santa Rosa Fitness Center. ☞ Click Here to Learn More About Leesann


  • The 80-minute yoga class is now divided into two 45 to 50-minute classes. We have one at 8:30 AM and one at 9:30 AM. Each class is $4.
  • Tai-Chi on Tuesdays has been moved to 5:00 PM and will no longer be offered at 6:30 PM. This change takes effect March 12.
  • Thera-band with Dr. Eric will be held at 1:00 PM on Thursday, March 21 and 28, so plan to come earlier.

Upcoming Events and Activities

  • Annual Fall Prevention Education and Screening: Learn about fall prevention and get screened. Join me Thursday, March 21, or Thursday, March 28, from 2:00 PM – 4:00 PM in the Montecito Group Exercise Room.
  • Fitness Survey: Do you want to have an Assisted Pull-up/Chin Dip Machine as a new addition to our fitness facility? Take the survey online and let us hear from you! ☞ Click Here to Take the Survey
  • Early Spring Special in Bloom: For the months of March and April, receive a 10% discount on Reformer Pilates packages. This offer is for first time participants. ☞ Click Here for Details.

“Excellence is the gradual result of always striving to do better.” – Pat Riley

Remember to check for any fitness class cancellations.

Committed to your well-being,