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/

 

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!

Getting Your Workout In On Vacation!

How do I stay consistent and workout on vacation?

It’s hard to keep up your workout routine when you are on vacation but if you plan ahead you will feel great while you are away.

While I am all for taking a break while you are on vacation, I think it’s more important to change it up.

Use the extra time you have to get in some form of physical activity.

If you are not in a regular fitness routine, vacation is the perfect time to start one.

You may be motivated by the change of scenery, you may have more time for yourself, and you can explore a new area while moving your body.

This could jump start your fitness habits!

Here are a few tips to get you going!

1. PLAN AHEAD
Check out your resort’s website for whether or not there is a gym on the property. If there is, then plan to use it a few days. If not, than throw an exercise band into your suitcase or make a mental plan to do some bodyweight workouts during your vacation week.
Also, check to see if it’s safe to run from your hotel and what the best path would be to take. Make sure to take a friend with you, so you are not alone and running somewhere you are not familiar with. Or rent a bike and go for a ride!

2. DO AN EXCURSION OR ADVENTURE ACTIVITY
Think about doing an activity that allows you to see the sights while being active. Look into kayaking, hiking, biking, paddle sports or water sports, to name a few. You will have fun while working out!

3. PLAY A GAME
Get your friends and family together for a big football game on the beach or a simple game of frisbee.

4. GET IT DONE IN THE AM
If you are running on the beach, walking on a path, working out at the gym or even in your hotel room – the best time to do it is in the morning. After a cup of coffee on the balcony, get it done.
You won’t be hot, sweaty or wet from the pool yet and it will be easier. You won’t be tempted by a lunch-time marg or an afternoon glass of sangria. You won’t be sun burned or worn out from the day yet.
If I don’t work out in the morning on vacation, I know I won’t be doing it that day. So if you want to get it done, do it early and don’t pretend it’s going to happen in the afternoon.
Who would want to leave the beach and go workout?

5. GO FOR 20 MINUTES
You don’t need to spend hours working out. Do something quick and effective so you don’t waste your time. This will increase your motivation to workout. If you plan to be in a beach chair with your book by 9:30am. Then work out from 8:30-9 or 9:15 and get out there!

6. COMMIT TO JOINING A MORNING WEMBLEY VIRTUAL CLASS

Wembley has virtual classes offered everyday!  If you need accountability and motivation this is a great way to commit and stick with it.  You do not need to bring weights on vacation- bring a band, use milk jugs filled with sand, soup cans, body weight.

Wembley Virtual Classes

Make it fun and you will do it!

~Ali