Workout slump

Getting Over Your Workout Slump

We are all feeling it these days; the workout slump. COVID hit us, fitness clubs closed, and our routines became lax. As the weather gets cooler and the days become shorter it is much easier to just stay out of workout mode. This slump only makes us less energized, I promise. Being too tired to workout will only make you more tired throughout the day. You need that daily movement to help keep your endorphins going throughout the day, to keep your immune system healthy, for structure in your day, and for your mental health!

So the question is….HOW, WHAT, WHEN?

HOW

Send a friend or family member a text now asking him/her to meet you at a fitness class, for a short run, at the gym, at the pool to swim laps, anything, tomorrow- yes, TOMORROW, not next Monday. You can give yourself 20-60 minutes, your health and well being is a priority. Start with a small manageable goal to feel good and successful! If you are a person that likes to do things on your own time and don’t want to meet a friend, lay out your fitness clothes tonight and get started tomorrow.

WHAT

What kind of workout? Any kind of movement and exercise is good for the mind, body, and soul! Do not do something you don’t like to start, do something that seems interesting, fun, and energizing. If you hate running, then don’t tell yourself that tomorrow you will start running 3 miles a day, that is a mental and physical game you would have to overcome. Leave those goals for down the road when you need a fitness change up, a challenge. You may think you don’t like something, like water aerobics because it is not hard enough or only for older people, but in actuality EVERY exercise has its benefits (side note…water fitness can be very challenging). At the very least go for a brisk power walk and enjoy the fall leaves changing.

WHEN

One of the #1 reasons why I hear people, especially busy parents, say they cannot workout or attend a fitness class is that they do not have the time. There is time in the day, it just needs to become a priority for you. I am certain that you scroll on social media, amazon, the news, and email more than 20 minutes a day for unproductive reasons, just to pass time, me too-we all do! Take this time to put down the phone and move!!

I am very aware of the time crunch for working out being a mom of 4 and that is why for me personally I have had to train myself to love early morning workouts. At 5:30am there is really nothing that will get in the way besides sleep. I tell people all the time, “You will never be mad at yourself for waking up to workout, but you may regret that you hit the snooze and started off your morning bummed to miss your workout.”

If you are not a morning person and have actually tried it, then find another time in your day that you can commit to and say no to any distractions during this time. Tell yourself that you can go to dinner, happy hour, book club, etc. after your have given yourself the gift of movement.

My last suggestion is so exercise while you are at your child’s practice or when they are warming up before a game. There is generally space in the area where you can do some sort of walking or movement for 20 minutes, you do not need to sit and watch every second of the warm-up or practice. Or park early to pick them up from school or practice and while you are waiting walk, find a space to do a mini HIIT workout, run the bleachers, anything!

I must note that with all of this being said, please also respect your bodies and the need for rest which may even mean Restorative and Slow Flow Yoga. If you are already in workout mode, remember it is equally important to let your body re-cooperate.

Do not be hard on yourself if you miss a day, need to rest, or something came up, this is how the rabbit hole can start–we are all human and deserve grace for ourselves. I have confidence you will pick back up later in the day or tomorrow to feel great!

You can do this, feel great, come to a class, reach out if you just cannot get motivated–That is why we are here for your at Wembley!

~Colleen (colleen@wembleyclub.com)

Wembley Fitness Classes

8 limbs

Yoga for Anxiety and Depression

With everything going on in the world and the weather getting colder we are all experiencing some level of anxiety or depression,or most likely both. Yoga has been used as a very effective way to manage anxiety for hundreds of years. Whether it’s a situational anxiety attack, or a long term chronic depression, Yoga can be used to help alleviate symptoms.

Why yoga? Yoga is an eight limbed practice. That means that the movement, which we already know to be beneficial to anxiety, is one 1 of 8 parts.

The practice of yoga is beneficial for so many reasons.

The yamas & niyamas of yoga remind us about non-judgment, non attachment and keeps us more mindful. Mindfulness is so important when managing anxiety and depression.

Another limb is Breathwork. By controlling your breath consciously you can learn how to control the entire body with just the breath. Yogic breathing helps increase bloodflow, reduce heart rate, reduce blood pressure and tames the body’s stress response.

There are literally thousands of reasons yoga is such effective management of anxiety and depression. I encourage you to give yoga a shot if you’re experiencing these challenges. Meet us on your mat.

-Leigh

4 Ways To Boost Your Immunity

A few reminders on things you can do to support your immune system! While these things don’t protect you from getting sick they are so important to allow your body to be able to stay strong!  Now more than ever it is so important to boost your immunity and take care of your mental and physical health!

Healthy diet

Do the best you can with filling up on fresh summer veggies, lean proteins and healthy fats! Give your body foods that are not processed in a rainbow of colors to maximize your nutrients and vitamins. The fuel you are giving your body allows it to work better or worse, and we want it to be as efficient as possible right now so it’s available to fight off anything it needs to.

To Do: pay attention to your eating habits for 2-3 full days and notice where you can sneak a few extra veggies into your meals!

Sleep

Rest and sleep are SO important when it comes to keeping your immune system strong. Use this as a great excuse to get to bed early or get an extra hour in the morning. Sleep is allows your body to restore itself, repair and fight if needed!

To Do: Aim for 7-9 hours of quality sleep! If this is a stretch, try going to bed 15 minutes earlier for a few nights, then moving it up another 15 minutes!

Exercise

Not only does exercise help with stress management, it also allows your body to circulate blood and oxygen around! Moderate exercise, and a good routine is so helpful in reducing inflammation and boosting your immune system.

To Do: Create a fitness routine that works for you! Do things you enjoy – if you are not sure what you like anymore, try something new! Opt for a pool workout or a cardio tennis drill to change things up!

Manage Stress

Stress plays a negative role in immunity. It promotes inflammation and has the potential to suppress your immune system. By understanding what causes you the most stress and managing your emotions you can better handle stress!

To Do: Find a stress management technique that works for you. Not everyone is the same and it’s important to honor yourself when it comes to what you do to manage stress.

Taking care of yourself is one of the best ways to boost your immunity! If you are feeling overwhelmed right now and need support, reach out!

At Wembley, we are so committed to your physical health, as well as, your wellbeing and mental health! By coming to fitness classes, both in the club and virtually you are doing so much for yourself! Keep it up!

Check Out Wembley’s Classes

🙂 Ali

2020 Summer Wembley Pool Information 

2020 Summer Wembley Pool Information 

Please help us maintain a safe environment for all Members by adhering to the following guidelines:

1. “Pods” are set up and separated by 6-8 feet. Please do not move chairs or tables.
Please congregate with members of your household OR groups no larger than 10 people in the water or on the pool deck.

2. Noodles and kickboards are available and given out to anyone that asks the lifeguard. Please do not obtain your own from any of the bins. Please do not stand on the kickboards as they can slip and injure another Member. Noodles should be used as a floatation device and should not be used to hit another Member.

3. Umbrellas may be opened or shut according to the preference of the member that is using the pod. To allow for minimal contact please ask a lifeguard to assist you.

No horseplay in the water or on the pool deck; this includes chicken fights, throwing another member into the air, running/pushing/shoving on the pool deck, lifting another member above the shoulder or anything that can potentially injure yourself or another Member.

4. Lap lanes are used only for swim team, swim lessons, deep water tests and active lap swimming. The lanes are not to be swam in unless the Member is participating in one of these activities.

5. Please ensure all children and adults rinse off any sand thoroughly prior to returning to the pool from the sand areas.

If you have questions or need more information on anything—Please ask, we are her to help you, our valued Member, feel safe while enjoying the pool!

The following capacities due to the COVID-19 will be adhered to at this time. Based on our square footage of both the pool and the deck CDC guidelines permit 130 members in the pool and 250 on the surrounding concrete pool deck areas. As a precaution we have set our capacity lower to ensure the safety of our Members.

Pool Capacity
80 Members
Pool Deck Capacity
225 Members

Heather Horschler

Director Of Aquatice

440-241-4737/ Heather@wembleyclub.com

Thai Salad and Homemade Dressing

Dressing:

Compliments of The Olive Scene located in the Chagrin Falls Village
https://theolivescene.com/

1 1/2 T Lemongrass Mint Balsamic Vinegar- (The Olive Scene)
1 1/2 T Persian Lime Infused Olive Oil (The Olive Scene)
1 T Creamy Peanut Butter
1 T Water
Salt and Pepper to taste

2 Salads to Choose From:

Option 1:

2 Cups Kale (chopped small)
2 Cups Red or Napa Cabbage (shredded)
1/2 Cup Red Peppers (Chopped Small)
1/2 Cup Carrots (shredded or chopped small)
1 Mango (cut into small chunks)
1/4 Cilantro (Ripped or chopped)
8 Mint Leaved (Ripped or Chopped)
1 Tablespoon Green Onions (Chopped)
1/4 Cup Edamame
1/4 Peanuts (Roasted and slightly broken up)
1 Cup Shredded Chicken (Rotisserie Chicken for a timesaving hack)

Combine all ingredients, toss and serve.

Option 2:

1 head of napa cabbage, chopped
1/2 small red cabbage, chopped
2 green onions, sliced
1 large cucumber, peeled, sliced and quartered
2/3 cup shredded carrots
1 cup (or 1 bag of frozen) shelled edamame
1 can of chickpeas, drained
1 bunch or (2/3 c.) torn fresh cilantro
2/3 cup chopped peanuts

Chop all salad ingredients except for edamame, chickpeas and peanuts.
Mix together in a large bowl while adding chickpeas, peanuts and edamame.

Serve with tofu (baked at 425 for 15 min. coated in dressing) or chicken on top.

Struggling To Get Into a Workout Routine?

3 Reasons You May Be Having Trouble Getting Into a Workout Routine

🙅‍♀️You don’t like the exercise you chose.

People often think that exercise has to be something that doesn’t feel good or fun to do. This isn’t true! If you are hating every minute of working out – you have not found the right exercise for you! Keep trying different things until you find something you don’t hate…and maybe you could start to like it!

🥵You aren’t ok with being uncomfortable.

There is a difference between pain and discomfort. While working out should not be completely painful, it shouldn’t be completely comfortable – that is not the point. The point is to add a little stress to your body to make it work a little harder to get you stronger or leaner. Get ok with the idea of being a little uncomfortable and your attitude toward exercise may change!

🗒You didn’t commit to making it a habit with a solid plan

If you are really interested in making a routine for yourself – it’s time to go at it with a solid plan. Think about it – you make a plan for anything you really care about and exercise is no different. You need a plan! 

https://kijialiving.com/

 

4th of July Tunes- Get your workout in!!

We rocked out to this playlist at Wembley Fitness Classes this morning! Turn it up and get your workout in!!

Happy 4th of July!

4th of July Playlist

Red, White & Buti GLOW: July 4 @ 10am

Red, White and Buti Glow:

Special class this Saturday at The Wembley Club with Leigh !

A Buti class with a fun and special twist incorporating glowsticks and glow lights to celebrate July 4!

Space is limited to allow for proper distancing. Sign up today!

Red, White & Buti Sign Up

Easy Green Bean and Tomato Salad

Ingredients:

Dressing:

2T Sun Dried Tomatoes, finely scissor snipped
3T Your Favorite Vinegar
1T Olive Oil
Handful of Fresh Basil chopped
2 Cloves Garlic, minced
Salt and Vinegar to taste

12 oz of Green Beans, trimmed and blanched
8 oz Yellow and Red Tomatoes, halved
1 Red or Orange Pepper, finely diced
1/2 Red Onion, finely diced
Mini Mozzarella Pearls (optional)

Instructions:

Dressing: Wisk together sun dried tomatoes, vinegar, olive oil, basil, garlic, salt and pepper. Set Aside.

Blanching Green Beans: Bring salt water to a boil. Once boiling add green beans to water for 2 minutes. Quickly strain green beans and immerse into a bowl of ice water.

Combine blanched green beans, tomatoes, pepper, onion and mozzarella pearls (optional), toss with dressing and serve!

Mexican Quinoa Salad

SALAD
1 cup cooked quinoa (red or white)
1/2 cup corn
1 cup black beans
1 cup diced bell peppers – red, orange or yellow
1/4 cup onion (diced) – optional
1 ripe avocado (chopped)
1/4 cup fresh cilantro (chopped or torn)
DRESSING
1 large lime (juiced // 1 large lime yields ~4 Tbsp)
1 TBSP cumin powder
1 tsp chili powder (or sub extra hot sauce or chipotle powder)
1 big pinch each sea salt and black pepper
1 Tbsp fresh minced cilantro (optional)
1/3c. extra virgin olive oil or avocado oil
1/3c. apple cider vinegar
Instructions
Make quinoa as directed! Use chicken broth instead of water for more flavor.
Chop the veggies for adding.
Make the dressing by mixing all ingredients together! Taste and adjust seasonings as needed.
Mix to combine! Serve with grilled chicken or on a bed of greens!