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<a href="https://www.cancer.org/healthy/stay-away-from-tobacco.html">Tobacco use</a>&nbsp;remains the single largest preventable cause of disease and premature death in the United States. Since the release of the Surgeon General&rsquo;s Report on Smoking and Health in 1964, more than 20 million people have died due to tobacco.
Cigarette smoking increases the risk of cancers of the mouth and throat, lung, esophagus, pancreas, cervix, kidney, bladder, stomach, colon, rectum, and liver, as well as acute myeloid leukemia. Some studies also link smoking to breast cancer and advanced-stage prostate cancer.
Smoking also greatly increases the risk of debilitating, long-term lung diseases such as emphysema and chronic bronchitis. It raises the risk for heart attack, stroke, blood vessel diseases, and eye diseases. Half of all Americans who keep smoking will eventually die from a smoking-related illness.
That&rsquo;s why it&rsquo;s&nbsp;<a href="https://www.cancer.org/healthy/stay-away-from-tobacco/guide-quitting-smoking.html">so important to quit.&nbsp;</a>No matter how old you are or how long you&rsquo;ve smoked, quitting can help you live longer and be healthier. But quitting is hard because tobacco products contain nicotine, which is a highly addictive, naturally occurring chemical in tobacco. Even so, millions of Americans have quit with help, and you can, too.
There are many different methods you can use to quit. Here is what the research tells us about how well they work:
There are many different methods you can use to quit. Here is what the research tells us about how well they work:
<h4>Medications</h4>
Research shows that using a medication to help you quit smoking can increase your chances of being successful.
The US Food and Drug Administration (FDA) has approved 7 types of smoking cessation medications to safely and effectively help people quit smoking. Choosing which one to use is often a matter of personal choice and should be discussed with your pharmacist or health care provider.
Three types of medications are available over-the-counter at most pharmacies and can help ease the symptoms of nicotine withdrawal when used as directed.
<ul style="list-style-type: disc;">
<li>Nicotine gum</li>
<li>Nicotine patches</li>
<li>Nicotine lozenges</li>
</ul>
Four types of medications are available by prescription.
<ul style="list-style-type: disc;">
<li>Nicotine inhalers</li>
<li>Nicotine nasal sprays</li>
<li>Zyban (bupropion) &ndash; an antidepressant</li>
<li>Chantix (varenicline) &ndash; a drug that blocks the effects of nicotine in the brain</li>
</ul>
<h4>Counseling</h4>
Counseling combined with medication makes it even more likely that you can quit smoking and stay away from tobacco for good. Counseling comes in many forms.
In-person counseling is available from a doctor, nurse practitioner, pharmacist, or other health care provider.
Telephone quit-lines: All 50 states and the District of Columbia offer some type of free telephone-based program that links callers with trained counselors. People who use telephone counseling have twice the success rate in quitting smoking as those who don&rsquo;t get this type of help. Call the American Cancer Society at 1-800-227-2345 to get help finding a phone counseling program in your area.
Support groups have helped many people who smoke quit. Check with your employer, health insurance company, or local hospital to find a support group that fits your needs. Or call us at 1-800-227-2345.
People who want to quit can also increase their chances of success by enlisting the help and support of family, friends, and co-workers. Tell your friends about your plans to quit. Try to spend time with people who don't smoke and have quit who support your efforts. You can also suggest that those in your support system read our&nbsp;<a href="https://www.cancer.org/healthy/stay-away-from-tobacco/helping-a-smoker-quit.html">How To Help Someone Quit Smoking.</a>
<h4>Apps</h4>
Help to quit smoking is as close as your smartphone. But it&rsquo;s important to choose a program that&rsquo;s based on recommendations that research has proven to work.
The National Cancer Institute has a&nbsp;<a href="https://smokefree.gov/tools-tips/text-programs">quit-smoking app&nbsp;</a>that allows users to set quit dates, track financial goals, schedule reminders, and more. It also offers text messaging that provides round-the-clock encouragement and advice to people trying to quit. You can sign up by texting &ldquo;QUIT&rdquo; to iQUIT (47848) and entering the date of your Quit Day &ndash; the day you will stop smoking.
<h4>Cold Turkey</h4>
Going cold turkey means that you stop smoking all at once. Even though people often say they quit cold turkey, usually they had thought about stopping before they actually did it. You have a better chance of success if you make a plan and prepare for nicotine withdrawal. Gradually smoking fewer cigarettes each day can help reduce nicotine withdrawal symptoms and make it easier for some people to quit.
<h4>Electronic Cigarettes</h4>
<a href="https://www.cancer.org/healthy/stay-away-from-tobacco/e-cigarettes-vaping/what-do-we-know-about-e-cigarettes.html">Electronic cigarettes&nbsp;</a>(e-cigarettes) are not approved by the FDA as aids to help quit smoking. This is because research findings about vaping have been mixed.
The long-term effects of e-cigarette use are not yet known. However, the FDA and the Centers for Disease Control and Prevention (CDC) are currently investigating an outbreak of lung illness and death among adults who used some types of e-cigarettes. Symptoms have included shortness of breath, coughing, or chest pain. Some patients reported nausea, vomiting, diarrhea, or other stomach problems, as well as fever or fatigue. The CDC recommends the following:
If you use e-cigarette or vaping products, do not buy them &ldquo;off the street&rdquo; and do not change anything or add anything to the products you buy.

Tobacco use remains the single largest preventable cause of disease and premature death in the United States.

How to Quit Smoking

Summer workouts hit different &mdash; longer days, poolside vibes, and all the extra motivation that comes with sunshine and tank top weather. But as the season winds down and routines shift, it&rsquo;s easy to feel that fire start to fizzle.&nbsp;
&nbsp;
Don&rsquo;t worry, we&rsquo;ve got you. Whether you crushed your summer goals or just got started, here are five ways to keep that fitness momentum going strong into fall and beyond.&nbsp;
&nbsp;
1. Refresh Your Goals&nbsp;
What got you moving in June might not be what keeps you motivated in September and that&rsquo;s okay! Take time to check in with yourself and adjust your goals. Maybe it&rsquo;s not about weight loss anymore but building strength, improving energy, or just showing up consistently. New season, new focus!&nbsp;
&nbsp;
2. Try Something New&nbsp;
If your routine&rsquo;s starting to feel... routine, shake things up! Try a new Studio Fitness class, hop into a VTL session, or experiment with a different training style. Mixing it up can reignite your excitement and challenge your body in new ways.&nbsp;
&nbsp;
3. Plan Your Workout Like an Appointment&nbsp;
Your workouts deserve a spot on your calendar &mdash; right next to meetings, errands, and family time. When you treat exercise as a non-negotiable part of your schedule, you&rsquo;re more likely to stay consistent, even when life gets busier. Set the time, show up, and celebrate the win!&nbsp;
&nbsp;
4. Don&rsquo;t Skip Recovery&nbsp;
Here&rsquo;s your friendly reminder: progress doesn&rsquo;t just happen in the gym, it happens in recovery too. Make time to stretch, foam roll, rest, hydrate, and sleep well. It&rsquo;ll keep you feeling strong, prevent burnout, and help you bounce back faster for your next session.&nbsp;
&nbsp;
5. Find Your Fitness Tribe&nbsp;
Staying motivated is so much easier when you&rsquo;re not doing it alone. Find your crew &mdash; whether it&rsquo;s your favorite group fitness class, your <a href="/small-group-training" rel="follow">VTL</a> coach and crew, or a personal trainer who keeps you accountable. Surround yourself with people who lift you up!&nbsp;
&nbsp;
Just because summer&rsquo;s ending doesn&rsquo;t mean your motivation has to. Set new goals, try something different, and keep showing up &mdash; one workout at a time. Your fitness fire is still burning. Let&rsquo;s keep it lit!&nbsp;

As the season winds down and routines shift, it’s easy to feel that fire start to fizzle.

5 Tips to Keep Your Fitness Fire Lit After Summer

Let&rsquo;s be real, no one&rsquo;s excited to open the fridge and see a sad desk salad waiting for them. But when lunch is something fresh, flavorful, and ready to go? Total game-changer. These four make-ahead lunch ideas are anything but boring, packed with protein, color and flavor to keep you fueled and feeling good all week long.
<h3>1. Turkey Pesto Wraps&nbsp;</h3>
Ingredients (makes 2 wraps):&nbsp;
<ul>
<li>2 whole wheat wraps or tortillas&nbsp;</li>
<li>6 oz sliced turkey breast&nbsp;</li>
<li>2 tbsp basil pesto&nbsp;</li>
<li>&frac12; cup spinach or arugula&nbsp;</li>
<li>1 roma tomato, sliced&nbsp;</li>
<li>2 slices provolone or mozzarella (optional)&nbsp;</li>
</ul>
Directions:&nbsp;
<ol>
<li>Spread pesto over each wrap.&nbsp;</li>
<li>Layer turkey, cheese, tomato, and greens.&nbsp;</li>
<li>Roll tightly, wrap in foil or parchment, and refrigerate.&nbsp;</li>
<li>Slice in half when ready to eat!&nbsp;</li>
</ol>
&nbsp;
<h3>2. Mediterranean Chickpea Jar Salad (Vegetarian)&nbsp;</h3>
Ingredients (for 2 mason jar salads):&nbsp;
<ol>
<li>1 can chickpeas, rinsed and drained&nbsp;</li>
<li>&frac12; cup cherry tomatoes, halved&nbsp;</li>
<li>&frac12; cucumber, diced&nbsp;</li>
<li>&frac14; cup red onion, thinly sliced&nbsp;</li>
<li>&frac14; cup crumbled feta&nbsp;</li>
<li>2 tbsp olive oil&nbsp;</li>
<li>Juice of &frac12; lemon&nbsp;</li>
<li>Salt, pepper, and oregano to taste&nbsp;</li>
<li>2 cups mixed greens or spinach&nbsp;</li>
</ol>
Directions:&nbsp;
<ol>
<li>In each jar, layer in this order: dressing (olive oil, lemon juice, seasonings), chickpeas, cucumbers, tomatoes, onion, feta, then greens on top.&nbsp;</li>
<li>Seal and store upright.&nbsp;</li>
<li>When ready to eat, shake and pour into a bowl!&nbsp;</li>
</ol>
&nbsp;
<h3>3. Greek Chicken Pita Pockets&nbsp;</h3>
Ingredients (makes 2 servings):&nbsp;
<ul>
<li>1 cup cooked, diced grilled chicken&nbsp;</li>
<li>2 whole wheat pita pockets&nbsp;</li>
<li>&frac12; cup diced cucumber&nbsp;</li>
<li>&frac12; cup chopped tomatoes&nbsp;</li>
<li>&frac14; cup crumbled feta&nbsp;</li>
<li>2 tbsp hummus or tzatziki&nbsp;</li>
<li>Optional: red onion, olives, chopped parsley&nbsp;</li>
</ul>
Directions:&nbsp;
<ol>
<li>Mix chicken, cucumber, tomato, and feta in a bowl.&nbsp;</li>
<li>Spread hummus or tzatziki inside each pita.&nbsp;</li>
<li>Fill with the chicken mixture and any extra toppings you like.&nbsp;</li>
<li>Wrap tightly and store in the fridge.&nbsp;</li>
</ol>
&nbsp;
<h3>4. Steak &amp; Veggie Power Bowls&nbsp;</h3>
Ingredients (makes 2 bowls):&nbsp;
<ul>
<li>1 cup cooked brown rice or quinoa&nbsp;</li>
<li>6 oz grilled steak, sliced&nbsp;</li>
<li>&frac12; cup roasted or saut&eacute;ed veggies (like bell peppers, zucchini, broccoli)&nbsp;</li>
<li>&frac14; avocado, sliced&nbsp;</li>
<li>2 tbsp olive oil + 1 tbsp balsamic vinegar (or your favorite dressing)&nbsp;</li>
<li>Salt, pepper, garlic powder to taste&nbsp;</li>
</ul>
Directions:&nbsp;
<ol>
<li>In each bowl, layer grain, steak, veggies, and avocado.&nbsp;</li>
<li>Drizzle with olive oil + vinegar (or dressing of choice).&nbsp;</li>
<li>Store in airtight containers. Reheat or enjoy cold!&nbsp;</li>
</ol>
&nbsp;
Preparing 2&ndash;3 different options for the week to mix it up, keeps your taste buds happy. These meals are easy to make, easy to pack, and even easier to devour. Meal prep never looked so good, here&rsquo;s to lunches you&rsquo;ll actually look forward to!&nbsp;

These four make-ahead lunch ideas are anything but boring, packed with protein, color and flavor to keep you fueled and feeling good all wee

Make-Ahead Lunches You’ll Actually Look Forward To

These four make-ahead lunch ideas are anything but boring, packed with protein, color and flavor to keep you fueled and feeling good all week long.

Sundays can go one of two ways: a chaotic countdown to Monday or a reset that sets the tone for the week ahead. And the difference? A little intention. Here are three simple ways to reset your Sunday so you can head into the week feeling organized, focused, and ready to take on whatever comes your way.&nbsp;
<h3>1. Prep Your Environment&nbsp;</h3>
Start by setting the scene for success. Tidy up your space; even just a quick 10-minute clean-up can make a big difference. Lay out your workout clothes for the next day, pack your gym bag, and plan a few easy meals or snacks to grab throughout the week. Your future self will thank you!&nbsp;
<h3>2. Move Your Body&nbsp;</h3>
You don&rsquo;t need an intense sweat session to feel the benefits of Sunday movement. A light walk, <a href="/studio-classes/yoga-balance" rel="follow">Yoga</a>, or casual bike ride can help release stress, boost your mood, and get your body back in sync. Think of it as a moving meditation &mdash; no pressure, just presence.&nbsp;
<h3>3. Stay Mindful&nbsp;</h3>
Before your week takes off, take a few minutes to slow down and check in with yourself. Journal how you&rsquo;re feeling, write out your intentions, or create a quick plan for your top priorities. Mindful moments help you stay grounded and focused &mdash; so you&rsquo;re not just making it through your week but owning it!&nbsp;
A few intentional actions on Sunday can set the tone for a whole week of clarity, calm, and confidence. You don&rsquo;t need to overhaul your routine &mdash; just reset it. One step, one breath, one week at a time!&nbsp;

Here are three simple ways to reset your Sunday so you can head into the week ready to take on whatever comes your way.

3 Ways to Reset Your Sunday for a Smoother Week

Most people think of strength training as something only for bodybuilders or athletes, but the truth is, it&rsquo;s one of the most powerful tools we have for aging well. Whether you&rsquo;re new to weights or have been lifting for years, regular strength training supports your body in ways that go far beyond the gym.&nbsp;
&nbsp;
Preserves Muscle Mass Over Time&nbsp;
Do your daily activities feel like they are getting harder? As we get older, we naturally start to lose muscle mass. Strength training helps counteract this loss by keeping your muscles active, strong, and functional. The result? More energy, more mobility, and more confidence doing the things you love!&nbsp;
&nbsp;
Strengthens Bones and Reduces Injury Risk&nbsp;
Lifting weights doesn't just build muscle, it also increases bone density. That&rsquo;s especially important as we age, when bones become more fragile. Stronger bones mean a lower risk of fractures and breaks. Plus, strength training improves joint health, posture, and balance, all of which reduces the likelihood of falls and injuries!&nbsp;
&nbsp;
Supports Heart, Brain, and Metabolic Health&nbsp;
It&rsquo;s not just your muscles and bones that benefit. Strength training has been shown to improve cardiovascular function, boost brain health, and enhance metabolic efficiency. It can help regulate blood sugar levels, lower blood pressure, and even improve cognitive function&mdash;all key to living a longer, healthier life.&nbsp;
&nbsp;
Strength training is one of the most effective ways to invest in your long-term health. Just two to three sessions a week can make a significant impact on your quality of life today and your independence down the road.&nbsp;
Not sure where to start? Book your free FitStart with one of our trainers!&nbsp;

Whether you’re new to weights or have been lifting for years, regular strength training supports your body in ways that go far beyond the gym

How Strength Training Boosts Longevity

Whether you’re new to weights or have been lifting for years, regular strength training supports your body in ways that go far beyond the gym.

Are you considering weight loss medication as part of your fitness journey? These medications are gaining attention for their ability to support healthy weight loss by helping regulate appetite and blood sugar. While they can be powerful tools, they aren&rsquo;t a quick fix. They need a strength training program and a consistent workout routine to achieve lasting results. &nbsp;
And we know that sometimes, even when you&rsquo;re putting in the reps and making all the right choices, it&rsquo;s not enough. This is why we&rsquo;re working with a telehealth provider, <a href="https://www.korbhealth.com/referral/in-shape-fitness" rel="follow">KORB Health</a>, to provide a little extra help and a discount on weight loss medication to our members. &nbsp;&nbsp;
Here are three key things to keep in mind about weight loss medication:&nbsp;
<h3>1. What Do Weight Loss Medications Actually Do?&nbsp;</h3>
Many weight loss medications, like GPL-1, work by regulating appetite and stabilizing blood sugar levels. They mimic a natural hormone that affects areas of the brain tied to hunger and food intake, helping you feel full longer and reduce cravings. While this can lead to lower calorie intake and improved metabolic health, it doesn&rsquo;t replace the need for regular movement.&nbsp;
<h3>2. It&rsquo;s a Tool, Not a Quick Fix&nbsp;</h3>
Exercise plays a key role in maintaining muscle mass, supporting your metabolism, and boosting energy, especially while your body is adjusting to a lower calorie intake. Weight loss medications can jumpstart progress, but they&rsquo;re not a magic solution. Long-term success still relies on building sustainable habits like strength training, cardio, balanced nutrition, and consistent movement.&nbsp;
<h3>3. Pairing Medication with Exercise &nbsp;</h3>
Combining weight loss medications with regular exercise leads to better results than either approach alone. Movement helps preserve lean muscle, improves cardiovascular health, and enhances the overall effectiveness of the medication.&nbsp;
And now, we&rsquo;re working with <a href="https://www.korbhealth.com/referral/in-shape-fitness" rel="follow">KORB</a>, a leading provider in medical weight loss, to help members combine science-backed support with the power of fitness. Together, we&rsquo;re offering a whole-body approach to health and wellness that meets you where you are and helps you move forward.&nbsp;
&nbsp;
Let&rsquo;s build strength, confidence and health together!&nbsp;

While they can be powerful tools, they aren’t a quick fix. They need a strength training program and a consistent workout routine to achieve lasting results.

3 Things to Know About Weight Loss Medications and Working Out

Looking for fast, flavorful, and family-approved meals that are ready in 30 minutes or less? Busy evenings don&rsquo;t have to mean boring dinners! These three simple recipes are perfect for when you want something quick, customizable, and crowd-pleasing.&nbsp;
<h3>1. Build-Your-Own Taco Bowls&nbsp;</h3>
Ingredients:&nbsp;
<ul>
<li>1 lb ground turkey or 1 can black beans (rinsed and drained)&nbsp;</li>
<li>1 packet taco seasoning&nbsp;</li>
<li>2 cups of cooked brown rice or cauliflower rice&nbsp;</li>
<li>1 cup shredded lettuce&nbsp;</li>
<li>1 cup chopped tomatoes&nbsp;</li>
<li>1 cup canned corn, drained&nbsp;</li>
<li>1 avocado, diced&nbsp;</li>
<li>&frac12; cup shredded cheese&nbsp;</li>
<li>&frac12; cup salsa&nbsp;</li>
<li>&frac14; cup plain Greek yogurt (optional healthy swap for sour cream)&nbsp;</li>
</ul>
Directions:&nbsp;
<ol>
<li>In a skillet over medium heat, cook ground turkey until browned, about 7&ndash;9 minutes. Add taco seasoning and a splash of water and simmer for 2&ndash;3 minutes. (If using black beans, heat them with taco seasoning and mix for a few minutes on the stove)&nbsp;</li>
<li>Prepare rice according to package instructions.&nbsp;</li>
<li>Set out toppings buffet-style and let everyone assemble their own bowl!&nbsp;</li>
</ol>
&nbsp;
<h3>2. Turkey Meatball Sliders&nbsp;</h3>
Ingredients:&nbsp;
<ul>
<li>1 lb lean ground turkey&nbsp;</li>
<li>1 egg&nbsp;</li>
<li>2 cloves garlic, minced&nbsp;</li>
<li>1 tsp Italian seasoning&nbsp;</li>
<li>&frac14; cup grated Parmesan cheese&nbsp;</li>
<li>1 cup marinara sauce of choice&nbsp;</li>
<li>6&ndash;8 whole wheat slider buns or dinner rolls&nbsp;</li>
<li>&frac12; cup shredded mozzarella&nbsp;</li>
</ul>
Directions:&nbsp;
<ol>
<li>Preheat oven to 375&deg;F.&nbsp;</li>
<li>In a large bowl, combine ground turkey, egg, garlic, Italian seasoning, and Parmesan cheese. Mix well and form into small meatballs.&nbsp;</li>
<li>Place on a lined baking sheet and bake for 20 minutes, or until cooked through.&nbsp;</li>
<li>Warm marinara sauce in a saucepan and gently toss cooked meatballs in the sauce.&nbsp;</li>
<li>Place meatballs into slider buns, top with mozzarella, and broil for 1&ndash;2 minutes until cheese melts.&nbsp;</li>
</ol>
&nbsp;
<h3>3. DIY Pita Pizzas&nbsp;</h3>
Ingredients:&nbsp;
<ul>
<li>4 (or number of your family size) small whole wheat pita rounds&nbsp;</li>
<li>&frac12; cup tomato sauce or pesto&nbsp;</li>
<li>1 cup shredded mozzarella cheese&nbsp;</li>
<li>Your choice of toppings! Here are some ideas:&nbsp;</li>
<li>Sliced mushrooms&nbsp;</li>
<li>Bell peppers&nbsp;</li>
<li>Baby spinach&nbsp;</li>
<li>Cooked chicken&nbsp;</li>
<li>Black olives&nbsp;</li>
<li>Cherry tomatoes&nbsp;</li>
</ul>
Directions:&nbsp;
<ol>
<li>Preheat oven to 400&deg;F.&nbsp;</li>
<li>Lay pita rounds on a baking sheet. Spread each with 2 tablespoons of sauce.&nbsp;</li>
<li>Top with cheese and your favorite toppings.&nbsp;</li>
<li>Bake for 8&ndash;10 minutes, or until cheese is melted and edges are slightly crispy.&nbsp;</li>
<li>Slice and serve!&nbsp;</li>
</ol>
&nbsp;
When dinners are simple and satisfying, weeknights run smoother. Keep these recipes in your rotation for flavorful meals that come together fast, no stress required!&nbsp;

These three simple recipes are perfect for when you want something quick, customizable, and crowd-pleasing.

Looking for fast, flavorful, and family-approved meals that are ready in 30 minutes or less? Busy e

3 Dinner Recipes That Make Weeknights a Breeze

This 10-Minute Strength Circuit is designed to help you get the most out of your workout by focusing on quality repetitions and proper form. Complete as many rounds of the following exercises as possible in 10 minutes and rest briefly when necessary but aim to challenge yourself to get through the circuit without compromising on technique. Let&rsquo;s get started!&nbsp;
&nbsp;
1. Push-Up (10 reps)&nbsp;
Equipment: Floor Mat &nbsp;
How To: Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body towards the floor by bending your elbows, keeping your body in a straight line. Push back up to the starting position. If needed, modify by performing on your knees or using a wall for support.&nbsp;
&nbsp;
2. Squat or Chair Sit (10 reps)&nbsp;
Equipment: Floor Mat &nbsp;
How To: Stand with your feet shoulder-width apart, toes slightly pointing outward. Lower your body by bending your knees and hips as if sitting back into a chair, keeping your chest up and knees behind your toes. Push through your heels to stand back up. For a chair sit modification, lower yourself to a chair before standing back up.&nbsp;
&nbsp;
3. Lunge (5 reps on each side)&nbsp;
Equipment: Floor Mat&nbsp;
How To: Stand with feet hip-width apart, take a step forward with one leg, and lower your hips toward the floor, keeping your torso upright. Your back knee should nearly touch the floor. Push through the front heel to return to the starting position. Alternate sides with each rep. Modify by holding onto a wall or chair for stability.&nbsp;
&nbsp;
4. Plank (10-second hold)&nbsp;
Equipment: Floor Mat (optional wall and chair)&nbsp;
How To: Start in a forearm plank position, ensuring your body forms a straight line from head to heels. Engage your core and hold the position for 10 seconds. Modify by holding a plank on your knees or performing a wall plank for reduced intensity.&nbsp;

This 10-Minute Strength Circuit is designed to help you get the most out of your workout by focusing on quality repetitions and proper form.

PRIMEFIT Workout of the Month: Month 12

Strong bones are essential for maintaining mobility and an active lifestyle, especially as we age. Bone density naturally decreases over time, a process known as osteopenia, which can progress to osteoporosis if left unaddressed. Thankfully, there are proven, science-backed strategies to strengthen your bones and support your overall health. Here&rsquo;s how to get started:&nbsp;
&nbsp;
<h3>1. Boost Calcium and Vitamin D Intake&nbsp;</h3>
Calcium is the primary mineral in bones, while vitamin D facilitates its absorption. Studies indicate that adults aged 50 and older should aim for 1,200 mg of calcium daily and 800&ndash;1,000 IU of vitamin D to maintain optimal bone density. Include calcium-rich foods like dairy products, leafy greens, and almonds in your meals. For vitamin D, sunlight exposure is key&mdash;just 15 minutes a day can help&mdash;but fatty fish, fortified cereals, and supplements are great options, especially in winter.&nbsp;
&nbsp;
<h3>2. Incorporate Weight-Bearing Exercises&nbsp;</h3>
Research has consistently shown that weight-bearing exercises stimulate bone formation by applying stress to the skeletal system. Activities such as walking, <a href="https://www.inshape.com/studio-classes/studio-classes/dance" rel="follow">dancing</a>, and light resistance training signal your bones to rebuild and strengthen. Adding resistance training not only enhances bone density but also builds the muscle mass needed to support joints and reduce fall risk. Start with simple bodyweight movements or light dumbbells, and progress gradually for sustainable benefits. Learn more on strength training for a longer, stronger, and healthier life with Coach Jacqueline <a href="https://vimeo.com/855149534" rel="follow">here</a>.&nbsp;
&nbsp;
<h3>3. Balance and Flexibility Exercises for Fall Prevention&nbsp;</h3>
Falls are a leading cause of fractures in older adults, making <a href="https://www.inshape.com/studio-classes/studio-classes/flexibility-stability" rel="follow">balance and flexibility</a> training essential. Practices like yoga and tai chi improve proprioception&mdash;the body&rsquo;s sense of position&mdash;and enhance joint mobility. Research has shown that tai chi can reduce fall risk by up to 45%. These low-impact exercises are gentle on joints while promoting stability and coordination, keeping you active and confident on your feet.&nbsp;
&nbsp;
<h3>4. Moderate Caffeine and Alcohol Consumption&nbsp;</h3>
Excessive caffeine can interfere with calcium absorption, and alcohol in large quantities is linked to reduced bone density. Limit caffeine to no more than 300 mg daily (about two cups of coffee) and enjoy alcohol in moderation&mdash;no more than one drink per day for women and two for men, as recommended by health guidelines. Staying hydrated with water is also crucial for maintaining overall health.&nbsp;
&nbsp;
<h3>5. Prioritize Protein for Bone and Muscle Health&nbsp;</h3>
Protein doesn&rsquo;t just support muscle repair&mdash;it&rsquo;s vital for bone strength as well. About 50% of bone structure is made up of protein. Research suggests seniors should aim for 1&ndash;1.2 grams of protein per kilogram of body weight daily. Sources like lean poultry, fish, beans, and tofu are excellent choices. Combine these with calcium-rich foods for an even greater impact on bone health.&nbsp;
&nbsp;
Building a Resilient Future&nbsp;
&nbsp;
Strengthening your bones is not just about avoiding fractures&mdash;it&rsquo;s about enabling an active, independent life. By adopting these science-backed habits, you can maintain bone density, improve balance, and support your overall vitality. Small changes today can lead to stronger bones and a healthier tomorrow.&nbsp;

Strong bones are essential for maintaining mobility and an active lifestyle, especially as we age. Bone density naturally decreases over tim

How to Strengthen Your Bones: Tips for Seniors

Strong bones are essential for maintaining mobility and an active lifestyle, especially as we age. Bone density naturally decreases over time, a process known as osteopenia, which can progress to osteoporosis if left unaddressed. Thankfully, there are proven, science-backed strategies to strengthen your bones and support your overall health. Here’s ...

Busy schedule. So many commitments. No time for meal planning and prepping? We get it. That&rsquo;s why it helps to keep your kitchen stocked with a few high-impact staples that make fueling your workouts (and your life) easier.
Next time you&rsquo;re at the store, stock up on these:
<h4>1. Pre-cooked protein</h4>
Rotisserie chicken, hard-boiled eggs, or vacuum-sealed grilled chicken strips are lifesavers when you&rsquo;re low on time. Add them to salads, wraps, or bowls for fast, protein-rich meals.
<h4>2. Frozen veggies and grains</h4>
No chopping, no cleaning, just heat and eat. Keep frozen broccoli, mixed stir-fry veggies, and microwaveable brown rice or quinoa in the freezer. They make a great instant base for a power bowl or side dish.
<h4>3. Greek yogurt (or a dairy-free version)</h4>
Packed with protein, versatile, and great as a meal or snack. Top it with fruit and nuts for breakfast, stir in protein powder post-workout, or use it as a swap for sour cream or mayo in recipes.
Pro tip: Keep these in rotation and you&rsquo;ll always have what you need to recover well after your workout or fuel up before your next one. Nutrition doesn&rsquo;t have to be complicated; it just has to be consistent.

Busy schedule. So many commitments. No time for meal planning and prepping? We get it. That’s why it helps to keep your kitchen stocked with

Fuel Up Fast: 3 Grocery Staples Every Member Should Have

Busy schedule. So many commitments. No time for meal planning and prepping? We get it. That’s why it helps to keep your kitchen stocked with a few high-impact staples that make fueling your workouts (and your life) easier. Next time you’re at the store, stock up on these: 1. Pre-cooked ...

New pencils, new backpacks, new schedules&mdash;back-to-school season is all about getting organized. So why not ride that momentum and refocus on yourself, too?
Whether you&rsquo;re a parent, a student, or just love the vibe of a fresh start, now&rsquo;s the perfect time to reset your routine and recommit to your health goals.
Here&rsquo;s how to make this season work for you:
<h4>1. Block out &ldquo;you time&rdquo; like it&rsquo;s non-negotiable</h4>
Treat your workouts at In-Shape like an appointment. Book a studio class, schedule a training session, or build a short weight-lifting routine you can do a few times a week. Showing up consistently is where the magic happens.
<h4>2. Prep ahead to reduce stress</h4>
Pack your gym bag the night before. Keep snacks and meals simple but nourishing. Think protein bowls, smoothies, or grab-and-go options from your grocery staples. There are also a ton of great ready to drink protein drinks at In-Shape, or try the protein bars, cookies, or crisps.
<h4>3. Set a new goal</h4>
Start small and build from there. Maybe it&rsquo;s making it to the gym three times a week, trying a new class, or focusing on better recovery. Need ideas on how to get moving again? Book your free <a href="/training" rel="follow">Fit Start</a> and do a few sessions with a personal trainer. A new season is a great time to recommit with less pressure and more purpose.
Back-to-school doesn&rsquo;t just have to be about the kids. Let it be the reset that helps you feel stronger, healthier, and more energized for everything ahead.

New pencils, new backpacks, new schedules—back-to-school season is all about getting organized. So why not ride that momentum and refocus on

Back-to-School, Back to You: How to Turn This Season Into Your Healthiest Yet

New pencils, new backpacks, new schedules—back-to-school season is all about getting organized. So why not ride that momentum and refocus on yourself, too? Whether you’re a parent, a student, or just love the vibe of a fresh start, now’s the perfect time to reset your routine and recommit to your ...

If you want a workout that keeps your body guessing, your brain engaged, and your results on track, it&rsquo;s time to meet your new best friend: the combo class.
<h4>What&rsquo;s a combo class?</h4>
It&rsquo;s a workout that combines multiple training styles into one session&mdash;think cardio, strength, agility, core, mobility, and sometimes even mindfulness, all rolled into one. Instead of sticking to a single format, combo classes mix it up to give you a more dynamic, full-body challenge.
They&rsquo;re fast-paced, high-impact, and way more fun than doing three separate workouts on your own.
Here&rsquo;s why they work and why they&rsquo;re perfect for summer:
<h4>1. You&rsquo;ll never get bored</h4>
Combo classes keep you on your toes. One minute you&rsquo;re lifting weights, the next you&rsquo;re jumping into cardio drills, then it&rsquo;s core work or mobility. You won&rsquo;t have time to watch the clock.
<h4>2. They hit everything at once</h4>
Want to build strength and improve endurance? Burn calories and boost coordination? Combo classes do it all in one efficient package.
<h4>3. The energy is unbeatable</h4>
When the room is full, the playlist is pumping, and the instructor is bringing the fire, you bring your best too. It&rsquo;s hard not to go all-in when the vibe is that strong.
Ready to try one? We love High Intensity Bootcamp, <a href="/small-group-training" rel="follow">VTL Training</a>, Barre Fusion, Step and Strength, STRONG Nation, and Warrior Strength to name a few.
Combo classes help you do more in less time, stay consistent, and actually look forward to your workouts. Grab your water bottle, show up ready, and we&rsquo;ll take care of the rest.

If you want a workout that keeps your body guessing, your brain engaged, and your results on track, it’s time to meet your new best friend:

Why Combo Classes Are Your New Best Friend

If you want a workout that keeps your body guessing, your brain engaged, and your results on track, it’s time to meet your new best friend: the combo class. What’s a combo class? It’s a workout that combines multiple training styles into one session—think cardio, strength, agility, core, mobility, and ...

In-Shape Fitness has been named a winner in the 2025 ButterCMS Ecommerce Experience Awards. This recognition celebrates exceptional website experiences that combine performance, design, user experience, and innovative use of content management.
&ldquo;This award is a testament to the collaboration between our marketing, creative, and technology teams, all working together to build a digital experience that reflects the quality and energy of our clubs. Thank you to ButterCMS for recognizing our work. We&rsquo;re honored to be among such an innovative group of brands,&rdquo; said Matt Thompson, senior director of growth marketing.
In-Shape&rsquo;s website stood out for its speed, ease of use, and the thoughtful way it delivers content to support its members on their fitness journeys. From intuitive navigation to mobile-optimized performance, the experience was designed with members in mind, ensuring they can find what they need quickly and easily, whether they&rsquo;re exploring membership options or looking for their next workout.

This recognition celebrates exceptional website experiences that combine performance, design, user experience, and innovative use of content

In-Shape Fitness Recognized in the 2025 ButterCMS Ecommerce Experience Awards

This recognition celebrates exceptional website experiences that combine performance, design, user experience, and innovative use of content management.

This workout routine combines strength-building exercises with a focus on controlled breathing, improving both physical performance and overall well-being. Take your time with each exercise and stay mindful of your form and breath to maximize the benefits.&nbsp;
&nbsp;
<h3>1. Belly Breathing (1 set, 5&ndash;10 minutes)&nbsp;</h3>
Equipment: Floor Mat or Seated&nbsp;
How To: Seated or lying down, place one hand on your chest and the other on your abdomen. Take slow, controlled breaths into your abdomen (not your chest). Inhale for 5-10 seconds, then exhale slowly and repeat.&nbsp;
&nbsp;
<h3>2. Walking or Bike (1set, 10&ndash;20 minutes)&nbsp;</h3>
Equipment: Treadmill or Bike&nbsp;
How To: Inhale and exhale through your nose at a steady pace. Try to maintain a calm, rhythmic breathing pattern as you walk or bike.&nbsp;
&nbsp;
<h3>3. Rower or Swimming (1 set,10&ndash;20 minutes)&nbsp;</h3>
Equipment: Rower or Pool&nbsp;
How To: Maintain a steady breathing pace, inhaling and exhaling through the nose. Ensure smooth transitions between each stroke or movement.&nbsp;

This workout routine combines strength-building exercises with a focus on controlled breathing, improving both physical performance and overall well-being.

PRIMEFIT Workout of the Month: Month 11

Getting back on track after a vacation can be tough. You might feel unmotivated and lethargic, which can throw you off your normal routine. You might mentally still be sipping pi&ntilde;a coladas on the beach, but your body is begging you to bounce back. But how?&nbsp;
&nbsp;
<h3>1. Get Moving&nbsp;</h3>
You can start by taking mini walks around your neighborhood or around your local park. Add some stretching in because getting your body moving is the best place to start.&nbsp;
&nbsp;
<h3>2. Identify Your Distractors&nbsp;</h3>
Pinpoint what is holding you back. Is it fatigue? Try going to bed earlier. Constant phone scrolling? Try putting your phone in another room while you're trying to focus. Once you have an understanding, it is much easier to change your habits and say no to the distractions.&nbsp;
&nbsp;
<h3>3. Set Realistic Mini Goals&nbsp;</h3>
If you were working out at an intense level before you left for vacation, it might be a little harder to jump right back in at the same level. Set mini goals and gradually add more as you feel up to it. For example, commit to three workouts a week instead of the five you were doing before.&nbsp;
&nbsp;
<h3>4. Fuel Your Body Right&nbsp;</h3>
Eating on vacation can disrupt your eating schedule completely, leaving you with low energy. Your energy is going to come from how you fuel your body. Make sure you're fueling right to gain back the energy, and the motivation will come soon after.&nbsp;
&nbsp;
<h3>5. Grab a Friend&nbsp;</h3>
Invite a friend to come with you to your next workout. It&rsquo;s nice having support and an external motivator to get you out of your slump.&nbsp;
&nbsp;
<h3>6. Be Intentional&nbsp;</h3>
Being intentional with your fitness journey is important too. Setting aside time throughout your week to work out and sticking to it helps rebuild your commitment to yourself. It also helps you remember your goal and why you are on this fitness path.&nbsp;
&nbsp;
<h3>7. Compassion&nbsp;</h3>
Accepting that you might not be where you were before your vacation and that&rsquo;s okay! Understand that it might take time to get back to your routine. Be graceful to yourself so long as you keep moving forward and acting on that self-compassion.&nbsp;
&nbsp;
<h3>8. Listen to a Podcast&nbsp;</h3>
Motivational podcasts can help you reset your mindset and reignite your drive after a vacation. A quick episode can remind you of your goals and make it easier to get back into your routine.&nbsp;
&nbsp;
Need an extra boost? Connect with one of our <a href="/personal-training" rel="follow">personal trainers</a>, they&rsquo;ll help you get back on track and stay motivated!&nbsp;

You might mentally still be sipping piña coladas on the beach, but your body is begging you to bounce back. But how?

8 Easy Tips to Get Back Into Your Fitness Routine

Lost Motivation After Vacation? 8 Easy Tips to Get Back Into Your Fitness Routine

We all want to feel better, move well, and stay active for years to come. The good news? You don&rsquo;t need a total life overhaul to start aging well. The secret to longevity isn&rsquo;t in a magic supplement or a 30-day challenge, it&rsquo;s in the daily habits you repeat over time. Remember: small changes add up to big results over time.&nbsp;
&nbsp;
Here are five small shifts that have a big payoff:&nbsp;
&nbsp;
<h3>1. Move daily</h3>
You don&rsquo;t need to crush every workout. Just stay consistent. It&rsquo;s more important to get moving than to annihilate yourself with a workout that takes you out of the game for the rest of the week. Walking, lifting, stretching, dancing, personal or small group - it all counts. Not sure where to start? Drop into the club and try a new studio class like Les Mills BODYPUMP or book your free FitStart with a personal trainer. &nbsp;
&nbsp;
<h3>2. Prioritize sleep</h3>
Consistent, quality sleep is one of the most underrated tools for long-term health. Wind down without screens, keep your room cool, and aim for 7&ndash;9 hours. Need tips? Check out Coach Jacqueline&rsquo;s Wellness Wednesdays here. &nbsp;
&nbsp;
<h3>3. Build muscle</h3>
Strength training isn&rsquo;t just for toned arms and washboard abs, it supports bone health, metabolism, and balance as you age. If you&rsquo;re unsure how to lift safely, our trainers can help you build a routine that works for your body.&nbsp;
&nbsp;
<h3>4. Eat more whole foods</h3>
Think color, protein, and fiber. No need to be perfect. Just aim to eat more foods that fuel you and fewer that leave you feeling sluggish.&nbsp;
&nbsp;
<h3>5. Stay connected</h3>
Social connection and community are huge drivers of mental and physical health. Take a class, meet a workout buddy, or just chat with someone in the club. It all matters.&nbsp;
&nbsp;
Longevity doesn&rsquo;t start &ldquo;someday.&rdquo; It starts with how you treat your body and mind right now and we&rsquo;re here to help every step of the way.&nbsp;

The secret to longevity isn’t in a magic supplement or a 30-day challenge, it’s in the daily habits you repeat over time.

Longevity Starts Now: Tiny Habits That Add Up to a Healthier Future

When it&rsquo;s 90 degrees outside and your kitchen feels like a sauna, the last thing you want to do is turn on the oven. But you still need to eat, and ideally, something more nourishing than popsicles and pretzels. That&rsquo;s where no-cook meal prep comes in.&nbsp;
&nbsp;
Here are three easy, no-heat recipes that keep you fueled and energized (without heating up your house.)&nbsp;
&nbsp;
<h3>1. Greek Chicken Hummus Bowls</h3>
Use pre-cooked grilled chicken (or grab a rotisserie chicken), and layer with hummus, cherry tomatoes, cucumber, red onion, and olives. Top with crumbled feta and a drizzle of olive oil or tzatziki.&nbsp;
&nbsp;
<h3>2. Protein-Packed Yogurt Parfaits</h3>
Mix Greek yogurt with protein powder, then layer with berries, chia seeds, and granola. These make a great breakfast, snack, or dessert&mdash;and you can prep a few at a time.&nbsp;
&nbsp;
<h3>3. Summer Roll Wraps with Peanut Sauce</h3>
Wrap shredded rotisserie chicken or shrimp in rice paper with cabbage, carrots, cucumber, and mint. Dip in a simple peanut or almond butter sauce made with soy sauce, lime juice, and a dash of sriracha.&nbsp;
&nbsp;
Bonus tip: Use your In-Shape workout as a reason to double down on hydration and nutrition. Your body needs quality fuel to perform and recover. Whether you&rsquo;re lifting, dancing, or jumping into a Studio Class, a good meal afterward keeps the momentum going.&nbsp;

Here are three easy, no-heat recipes that keep you fueled and energized (without heating up your house.)

Beat the Heat Meal Prep: No-Cook Recipes for Busy Weeks

Build strength and stability with this functional workout that combines resistance training with controlled movements. Take your time with each exercise to ensure proper form and maximum benefit.&nbsp;
&nbsp;
<h3>1. Light Cardio (1 set, 5&ndash;10 minutes)&nbsp;</h3>
Equipment: Bike, Treadmill, Rower, or Stairs&nbsp;
How To: Perform light cardio to warm up your muscles and increase your core body temperature. Focus on steady breathing and prepare your body for the workout ahead.&nbsp;
&nbsp;
<h3>2. Farmer's Carries (3 sets, Distance: 25&ndash;50 feet)&nbsp;</h3>
Equipment: Dumbbells, Kettlebells, or Water Bottles&nbsp;
How To: Hold 5&ndash;10-pound weights at your sides with a strong grip. Stand tall, maintain good posture, and engage your core. Walk slowly and with control for the set distance, then turn and walk back to the starting point.&nbsp;
&nbsp;
<h3>3. Front Squat (3 sets, 6&ndash;8 reps)&nbsp;</h3>
Equipment: Dumbbells, Kettlebells, or Water Bottles &nbsp;
How To: Hold 5&ndash;10-pound weights at chest level with both hands. Focus on maintaining an upright posture and engaged core as you sit down and back into a squat or onto a chair. Drive through your legs and hips to return to standing.&nbsp;
&nbsp;
<h3>4. Band Row (3 sets, 10&ndash;12 reps)&nbsp;</h3>
Equipment: Resistance Band&nbsp;
How To: Anchor the band around a fixed pole or rack. Stand facing the anchor with light tension in the band. Maintain good posture and engage your core as you pull the handles towards your body, leading with your elbows. Slowly return to the start position.&nbsp;
&nbsp;
<h3>5. Band Chest Press (3 sets, 10&ndash;12 reps)&nbsp;</h3>
Equipment: Resistance Band&nbsp;
How To: Anchor the band around a fixed pole or rack. Stand facing away from the anchor with light tension in the band. Maintain good posture and engage your core as you press the handles forward and away from your body. Keep the bands underneath your arms and your elbows slightly tucked into your sides. Slowly return to the start position.&nbsp;
&nbsp;
<h3>6. Pallof Press (3 sets,10 reps per side)&nbsp;</h3>
Equipment: Resistance Band&nbsp;
How To: Anchor one end of the band to a fixed pole or rack. Stand perpendicular to the anchor in a semi-squat athletic position (knees bent, torso upright). Hold the handle with both hands and press it slowly away from your body. Hold briefly before returning to the start position. Focus on bracing your core to prevent rotation. Complete all reps on one side before switching.&nbsp;

Build strength and stability with this functional workout that combines resistance training with controlled movements. Take your time with each exercise to ensure proper form and maximum benefit.

PRIMEFIT Workout of the Month: Month 10

Missed Coach Jacqueline&rsquo;s Wellness Wednesday on this? We&rsquo;ve got a recap ready! Or head over to <a href="https://www.inshape.com/wellness-wednesdays" rel="follow">inshape.com/wellness-wednesdays</a> for the replay. &nbsp;
&nbsp;
Let&rsquo;s talk about that deeply weird modern feeling: you&rsquo;re exhausted, but your brain is pinging like a microwave with the door open. You crawl into bed planning to sleep, and suddenly you&rsquo;re half an hour deep into the comments section of a video you didn&rsquo;t even like. You&rsquo;re tired, wired and definitely not resting.&nbsp;
&nbsp;
Spoiler: it&rsquo;s not just you. It&rsquo;s your brain on stress.&nbsp;
&nbsp;
<h3>What&rsquo;s Really Happening in Your Brain&nbsp;</h3>
<ul>
<li>When you&rsquo;re stressed, your brain flips into high alert mode.&nbsp;</li>
<li>Your amygdala, the alarm center of the brain, gets hyperactive.&nbsp;</li>
<li>Your prefrontal cortex, the rational part that manages decision-making and impulse control, powers down.&nbsp;</li>
<li>And cortisol, your stress hormone, starts flowing.&nbsp;</li>
</ul>
This is fine in short bursts. But when stress becomes chronic (hi, modern life), that cortisol curve gets totally out of whack. You feel groggy in the morning, and then wired at night when you finally try to rest.&nbsp;
&nbsp;
<h3>The Doomscroll Trap: Why You Can&rsquo;t Look Away&nbsp;</h3>
So, you reach for your phone. Just a few minutes, right? Here&rsquo;s why that turns into 47 minutes of bleary-eyed doomscrolling:&nbsp;
<ul>
<li>Control: Your brain is trying to self-soothe by scanning for information. It&rsquo;s a false sense of control &mdash; but your nervous system will take anything it can get.&nbsp;</li>
<li>Dopamine: Every scroll, swipe, and notification gives your brain a hit of novelty. That&rsquo;s dopamine, and your brain loves it. So you keep scrolling, chasing that next hit.&nbsp;</li>
<li>Stimulation overload: Screens pump in blue light, suppressing melatonin, your sleep hormone. Meanwhile, your brain is trying to process hundreds of micro-signals per minute: headlines, comments, ads, drama.&nbsp;</li>
<li>It feels like rest. But it&rsquo;s just stress.&nbsp;</li>
</ul>
&nbsp;
<h3>Break the Cycle: 3 Things to Try Tonight&nbsp;</h3>
Here&rsquo;s your reset routine: no shame, no extremes, just real tools your nervous system understands.&nbsp;
<ol>
<li>Digital Cut-Off&nbsp; Set a screen curfew 30&ndash;60 minutes before bed. Put your phone across the room. (No, really.) Swap the scroll for music, a podcast, or silence. If that sounds boring, that&rsquo;s kind of the point.&nbsp;</li>
<li>Nervous System Downshift&nbsp; Try 5 minutes of slow breathing (4-7-8 or box breathing), a warm shower, or legs-up-the-wall. These tell your brain, &ldquo;Hey, we&rsquo;re safe. You can power down now.&rdquo;&nbsp;</li>
<li>Smart Fuel&nbsp; Caffeine too late? Sugar on repeat? Both spike cortisol and mess with your body clock. Try wrapping up caffeine by 2 PM, and aim for protein + fiber at meals to keep blood sugar stable.&nbsp;</li>
</ol>
&nbsp;
Your brain&rsquo;s not broken. It&rsquo;s just stuck in survival mode. It&rsquo;s wired for threat when all you want is rest. The good news? You can train it out of that loop. Small shifts in your nighttime routine, screen habits, and daily rhythms can make a massive difference in how you feel tomorrow.&nbsp;
&nbsp;
Because scrolling isn&rsquo;t the problem. Staying stuck in stress is.&nbsp;

Let’s talk about that deeply weird modern feeling: you’re exhausted, but your brain is pinging like a microwave with the door open.

Your Brain on Stress: Why You're Tired & Wired

Your Brain on Stress: Why You're Tired, Wired & Scrolling at Midnight

If your schedule is packed tighter than your gym bag, this one is for you. A full-body workout in 30 minutes that gets you in, sweating, and out without skipping a beat. Thanks In-Shape personal trainers for this one! &nbsp;
&nbsp;
This is a superset style workout. That just means you do two moves back-to-back, and rest 30 seconds. You&rsquo;ll repeat each superset three times before moving to the next. Clear? &nbsp;
&nbsp;
<h3>Warm-Up (5 min):&nbsp;</h3>
<ul>
<li>Row or treadmill jog: 3 minutes&nbsp;</li>
<li>Dynamic stretches: arm circles, air squats, walkouts&nbsp;</li>
</ul>
&nbsp;
<h3>Superset 1 &ndash; Legs and Core:&nbsp;</h3>
<ul>
<li>Goblet squats (dumbbells or kettlebells): 12 reps&nbsp;</li>
<li>Plank shoulder taps: 30 seconds&nbsp;</li>
</ul>
Remember, you do the squats, then the shoulder taps, rest for 30 seconds, and then do it again until you do that set 3 times!&nbsp;
&nbsp;
<h3>Superset 2 &ndash; Push and Pull:&nbsp;</h3>
<ul>
<li>Chest press (machine or free weights): 10&ndash;12 reps&nbsp;</li>
<li>Lat pulldown or assisted pull-up: 10&ndash;12 reps&nbsp;</li>
</ul>
&nbsp;
<h3>Superset 3 &ndash; HIIT Finisher:&nbsp;</h3>
<ul>
<li>Dumbbell thrusters: 45 seconds&nbsp;</li>
<li>Jump rope or high knees: 45 seconds&nbsp;</li>
</ul>
&nbsp;
<h3>Cool Down (3&ndash;5 min):</h3>
&nbsp;
Stretch and breathe&mdash;hamstrings, quads, chest, and shoulders.&nbsp;
&nbsp;
Pro Tip: Want guidance? Book a free session with a personal trainer in the PT 1:1 app or ask for help at the Welcome Desk. &nbsp;

A full-body workout in 30 minutes that gets you in, sweating, and out without skipping a beat.

Your New 30-Minute Full-Body Workout

You&rsquo;ve seen them all over TikTok, but let&rsquo;s be honest, some of those &ldquo;healthy&rdquo; bowls are more style than substance. We&rsquo;re giving you three craveable combos that are as good for your gains as they are for your Instagram feed. Balanced, macro-friendly, and perfect for lunch, dinner, or that mysterious time between 3&ndash;5 PM when you know you won&rsquo;t make it until dinner, and you&rsquo;ve got to hit the weights and your macros.&nbsp;
&nbsp;
<h3>1. The Chicken Cobb Remix&nbsp;</h3>
<ul>
<li>Grilled chicken breast&nbsp;</li>
<li>Turkey bacon&nbsp;</li>
<li>Hard-boiled egg&nbsp;</li>
<li>Avocado&nbsp;</li>
<li>Cherry tomatoes&nbsp;</li>
<li>Shredded romaine&nbsp;</li>
<li>Greek yogurt ranch&nbsp;</li>
<li>Optional: A sprinkle of feta if you're feeling wild&nbsp;</li>
</ul>
&nbsp;
<h3>2. The Mediterranean Power Bowl&nbsp;</h3>
<ul>
<li>Tuna or grilled salmon&nbsp;</li>
<li>Quinoa&nbsp;</li>
<li>Cucumber&nbsp;</li>
<li>Red onion&nbsp;</li>
<li>Kalamata olives&nbsp;</li>
<li>Cherry tomatoes&nbsp;</li>
<li>Hummus + a drizzle of olive oil &amp; lemon&nbsp;</li>
</ul>
&nbsp;
<h3>3. The Veggie-Packed Tex-Mex Bowl&nbsp;</h3>
<ul>
<li>Ground turkey or tofu&nbsp;</li>
<li>Brown rice&nbsp;</li>
<li>Black beans&nbsp;</li>
<li>Bell peppers &amp; red onion (saut&eacute;ed or raw)&nbsp;</li>
<li>Avocado&nbsp;</li>
<li>Salsa &amp; a spoonful of Greek yogurt&nbsp;</li>
</ul>
&nbsp;
Protein Tip: Aim for 30g+ protein per bowl to keep blood sugar steady, energy up, and cravings out. Fiber Tip: Fill the bowl up with the veggies first, then the protein and top it off with the grain. Make any of these? Take a snap and tag us on social @inshapeclubs and we&rsquo;ll reshare it! &nbsp;

We’re giving you three craveable combos that are as good for your gains as they are for your Instagram feed.

3 Recipes for Those Viral Protein Bowls

Dance is one of the most underrated forms of exercise out there. Whether you're in a choreographed class, grooving in your kitchen, or trying out a new TikTok trend, moving to music offers real benefits for your body and your brain.&nbsp;
&nbsp;
Physically, dance builds cardiovascular health, coordination, and endurance. It improves balance and agility and can be a full-body workout without feeling like one.&nbsp;
&nbsp;
Mentally, it&rsquo;s a powerhouse. Dance can lift your mood, reduce anxiety, improve memory and focus, and even strengthen your brain&rsquo;s long-term health. &nbsp;
&nbsp;
It&rsquo;s movement, connection, and expression all at once.&nbsp;
&nbsp;
If you haven&rsquo;t tried one of our dance-based group fitness classes like Zumba or U-Jam, this is your sign. They're fun, high energy, and a great way to stay consistent with cardio if you&rsquo;re not into traditional workouts. Adding a fun dance class to your weekly routine keeps your body guessing and your motivation high. It&rsquo;s the perfect complement to a weekly routine when paired with strength, cardio, personal training, and yoga. &nbsp;
&nbsp;
You don&rsquo;t need to be a &ldquo;dancer&rdquo; to dance. You just need to move. The benefits start as soon as the music does. Check your club&rsquo;s schedule and book your spot in the In-Shape app today. &nbsp;

Moving to music offers real benefits for your body and your brain.

How Dance Boosts Your Brain and Body

Summer BBQs are one of the best parts of the season. Great food, good company, and sunshine &ndash; what's not to like? But if you&rsquo;re working on your fitness, it&rsquo;s easy to feel like you have to choose between progress and fun. The truth is, you can enjoy every bite and still stay aligned with your goals. We&rsquo;re here to show you how.&nbsp;
&nbsp;
<ol>
<li>Build a balanced plate&nbsp; Start with a good source of protein like grilled chicken, fish, or a lean burger. Add fresh veggies or fruit and then include a side or two you love. Be intentional and indulge only in the thing you love the most.&nbsp;</li>
<li>Don&rsquo;t skip meals before&nbsp; Arriving starving usually means overeating. Eat balanced meals earlier in the day to keep blood sugar steady and your mindset focused.&nbsp;</li>
<li>Move your body that day&nbsp; Start your morning with a workout at In-Shape, or take a studio class to set the tone. It doesn&rsquo;t need to be intense, just getting some movement in makes a difference. Bonus tip: go for a walk when you get home to or after your meal to balance your blood sugar.&nbsp;</li>
<li>Stay hydrated&nbsp; Drinking water throughout the day helps with energy, digestion, and curbing unnecessary cravings. If you&rsquo;re enjoying cocktails, alternate each one with water.&nbsp;</li>
</ol>
&nbsp;
One BBQ won&rsquo;t ruin your progress, just like you can&rsquo;t do one workout and all of a sudden reach your goals. Keep showing up, stay consistent, and enjoy the moment while you&rsquo;re in it. &nbsp;

The truth is, you can enjoy every bite and still stay aligned with your goals. We’re here to show you how.

How to Enjoy That Summer BBQ Without Derailing Your Fitness

How your morning starts can shape your entire day. If you&rsquo;re rolling out of bed already behind, running on caffeine, and feeling overwhelmed, it&rsquo;s time for a reset. Good news: You don&rsquo;t need a major routine overhaul to feel better. Just a few smart shifts can help you start your day with more clarity, energy, and focus.&nbsp;
&nbsp;
Try these three simple habits to shift your mornings:&nbsp;
<ol>
<li>Start screen-free&nbsp; Give yourself at least 10 minutes before checking your phone. This helps your nervous system stay calm and focused instead of diving straight into stress mode. Stretch, sip water, or step outside for a moment instead. &nbsp;</li>
<li>Drink water before coffee As Coach Jacqueline always says, &ldquo;Water before coffee folks!&rdquo; You lose hydration overnight, so drinking water first helps your body wake up naturally and supports energy levels. Your coffee will still be there, we promise. Plus, research is showing that delaying caffeine intake to 90 minutes after you wake prevents the mid-morning crash. &nbsp;&nbsp;</li>
<li>Move your body&nbsp; Even five minutes of movement can activate your muscles, regulate your stress hormones, and lift your mood. Try a walk around the block, a quick yoga flow, or even just some light stretching. Or, take it a step further and start your day with a visit to the club, a studio class, or session with a personal trainer to build the habit.&nbsp;</li>
</ol>
&nbsp;
Your mornings don&rsquo;t need to be perfect. Just consistent enough to help you feel your best. Because when your morning works, everything else feels better.&nbsp;

Just a few smart shifts can help you start your day with more clarity, energy, and focus.

Simple Morning Habits for Less Stress and More Energy

Get ready to build strength and stability with this dynamic workout! Each exercise focuses on form and control to maximize your results. Stay consistent and challenge yourself by gradually increasing weights or reps as you progress.&nbsp;
&nbsp;
<h3>1. Floor Plank (3 set, duration: 20&ndash;30 seconds)&nbsp;</h3>
Equipment: Floor Mat&nbsp;
How To: Start in a forearm plank position, ensuring your body forms a straight line from head to heels. Engage your core and hold the position for 10 seconds. Modify by holding a plank on your knees or performing a wall plank for reduced intensity.&nbsp;
&nbsp;
<h3>2. Overhead Press (3 set, 8&ndash;10 reps) &nbsp;</h3>
Equipment: Dumbbell, Barbell, or Kettlebell&nbsp;
How To: Stand tall in a "standing plank" position, engaging your core as you press the weight from the chest, overhead, and slowly back to starting position. Focus on maintaining good posture throughout the entire movement.&nbsp;
&nbsp;
<h3>3. Deadlift (3 sets, 8&ndash;10 reps) &nbsp;</h3>
Equipment: Dumbbell, Barbell, or Kettlebell&nbsp;
How To: Use a 5&ndash;10-pound dumbbell, barbell, or kettlebell and position it directly over the midfoot. Perform a hinge pattern to lift the weight while maintaining a neutral spine.&nbsp;
&nbsp;
<h3>4. Loaded Front Squat (3 sets, 8&ndash;10 reps)&nbsp;</h3>
Equipment: Dumbbell, Barbell, or Kettlebell&nbsp;
How To: Start with bodyweight squats, then progress by holding a 5&ndash;10-pound dumbbell or kettlebell at chest level. Stand with your feet shoulder-width apart, toes slightly pointing outward. Lower your body by bending your knees and hips as if sitting back into a chair, keeping your chest up and knees behind your toes. Push through your heels to stand back up.&nbsp;
&nbsp;
<h3>5. Bent Over/Bench-Supported Row (3 sets, 8&ndash;10 reps)&nbsp;</h3>
Equipment: Dumbbell, Barbell, or Kettlebell&nbsp;
How To: Use a bench for support if performing single-handed rows. For an added core challenge, use two weights, one in each hand, without bench support. Pull the weight from a straight arm position to the hip and slowly release with each rep. &nbsp;
&nbsp;
<h3>6. Reverse Lunge (3sets, 6&ndash;8 reps per side)&nbsp;</h3>
Equipment: Dumbbell, Barbell, or Kettlebell&nbsp;
How To: Step back into a lunge and push into the floor with your front leg, back to the starting position. Use support if needed and avoid forcing a deep range of motion.&nbsp;
&nbsp;
<h3>7. Ball Rotational Toss (3 sets, 6&ndash;8 reps per side)&nbsp;</h3>
Equipment: Medicine Ball or Slam Ball&nbsp;
How To: Work on rotational power by tossing the ball to a partner or against a wall. Use a light ball to prioritize controlled and powerful movements.&nbsp;

Get ready to build strength and stability with this dynamic workout! Each exercise focuses on form and control to maximize your results. Sta

PRIMEFIT Workout of the Month: Month 9

Get ready to build strength and stability with this dynamic workout! Each exercise focuses on form and control to maximize your results. Stay consistent and challenge yourself by gradually increasing weights or reps as you progress. 1. Floor Plank (3 set, duration: 20–30 seconds) Equipment : Floor Mat How To ...

Get ready to inject some serious fun and energy into your workouts because In-Shape Fitness has teamed up with Red Bull for an epic Athlete Challenge!&nbsp;
Want to boost your gym confidence, push your limits, and maybe even snag some incredible prizes?* Red Bull is bringing the excitement of competition straight to your phone with the interactive Athlete Challenge Lens on Snapchat.&nbsp;
&nbsp;
Join the Athlete Challenge: &nbsp;
<ul>
<li>Click <a href="https://www.redbull.com/us-en/projects/red-bull-athlete-challenge" rel="follow">HERE</a> and press &ldquo;Join&rdquo; to open the Snapchat lens. &nbsp;</li>
<li>Select an Athlete &amp; Crush the Challenge: &nbsp;</li>
<li>The lens will guide you through challenges inspired by top athletes. The more reps you conquer, the better your chances of winning big!&nbsp;</li>
</ul>
&nbsp;
Enter for Your Shot at Glory: &nbsp;
<ul>
<li>Once you've smashed those reps, submit your unique entry code to officially enter the prize draw.&nbsp;</li>
</ul>
&nbsp;
What's up for grabs? Get this &ndash; you could win the ultimate day with your favorite athlete! Imagine training alongside a pro! Plus, keep your eyes peeled for some motivating surprises hitting our clubs, courtesy of Red Bull. You never know what awesome energy might pop up!&nbsp;
Ready to take on the challenge?!&nbsp;
&nbsp;
<a href="https://www.snapchat.com/lens/276d691d711d40acb35a6ca2e9e93d87?invite_id=bqBewCrt&amp;locale=en_US%3Fshare_id%3DD8PWPkc8R1C-iCdLUV47KQ&amp;locale=en_US&amp;share_id=EbCUM3TASVSeXyb88PL7CQ&amp;sid=a0ab6b5cd93b4528916e96fefea9b183" rel="follow">ACCEPT THE CHALLENGE</a>&nbsp;&nbsp;
&nbsp;
Don't miss out on this incredible opportunity to have fun, challenge yourself, and potentially win some seriously cool stuff. The Athlete Challenge ends on June 29th, so get snapping and start reppin'! Head over to the website for official rules, terms and conditions.&nbsp; &nbsp; <a href="https://www.redbull.com/us-en/projects/red-bull-athlete-challenge" rel="follow">Learn More</a>&nbsp;&nbsp; &nbsp;
&nbsp;
Let's get after it, In-Shape community! We can't wait to see you crush those challenges!&nbsp; &nbsp; *NO PURCH. NEC. Ends 6/29/25. US; 18+. Official rules: <a href="https://win.gs/41WKGdK">https://win.gs/41WKGdK</a>&nbsp;

Red Bull is bringing the excitement of competition straight to your phone with the interactive Athlete Challenge Lens on Snapchat.

In-Shape Joins The Red Bull Athlete Challenge

Sunny D is more than just your childhood favorite beverage! In fact, Vitamin D is one of the many benefits of going outside! While the sun can be dangerous if overexposed, it's also known to give your body healthy amounts of Vitamin D. This is good for your bones, immunity, and so much more!&nbsp;
&nbsp;
<h3>Good for Your Bones&nbsp;</h3>
Did you know Vitamin D plays an important role in helping your body absorb calcium? This makes it essential for strong bones. Pairing regular weightlifting or other strength training at our In-Shape Fitness clubs with adequate Vitamin D intake can be a powerful strategy to help prevent conditions like osteoporosis and keep your skeletal system in good health as you age.&nbsp;
&nbsp;
<h3>Good for Your Immunity&nbsp;</h3>
Beyond bone health, Vitamin D is a key player in supporting a healthy immune system, helping your body fight off illness. If the sun is too hot, or you prefer to stay indoors, don't worry! Consult your healthcare professional to see what Vitamin D supplement might be best for you, or they can help you find a safe and effective way to get your daily dose through diet.&nbsp; &nbsp;
&nbsp;
<h3>Good for Your Mood&nbsp;</h3>
Regular Vitamin D intake and physical activity are a powerful duo for well-being. Supplement your body with Vitamin D and feel even better, inside and outside the gym. Get ready to smile as you lift those weights!&nbsp;
&nbsp;
Enjoy the benefits of being outside at In-Shape. Whether it's relaxing on a patio, lounging in a chair, or taking a refreshing dip in the pool, we've got outdoor spaces for you too!&nbsp;

While the sun can be dangerous if overexposed, it's also known to give your body healthy amounts of Vitamin D.

Why You Need Vitamin D

At In-Shape, we know our members don&rsquo;t hit pause just because it&rsquo;s hot out. You&rsquo;re showing up, sweating it out, and making the most of those longer days. To help you stay cool, safe, and strong all summer long, here are a few hot-weather safety tips (with a splash of fun).&nbsp;
&nbsp;
<h3>Hydrate&nbsp;</h3>
Whether you&rsquo;re crushing a strength workout or chasing your kids at the pool, don&rsquo;t slack on hydration. Aim for 90 to 120 ounces of water daily, more if you're working out intensely. For that extra edge, grab some low-sugar electrolytes from the Welcome Desk. Your body will thank you.&nbsp;
&nbsp;
<h3>Sun Smarts&nbsp;</h3>
Apply broad-spectrum sunscreen and reapply if you&rsquo;re swimming or sweating. Bonus points for wide-brimmed hats, finding shady spots between 10 AM and 4 PM, and wearing UV-blocking sunglasses. Protect your skin today and your future self will thank you.&nbsp;
&nbsp;
<h3>Beat the Heat &nbsp;</h3>
If you plan to take your workout outside, try the cooler periods of the day like early morning and late evening. Listen to your body and stop if you feel dizzy or nauseous. To help prevent heat exhaustion, wear loose, light-colored, moisture-wicking clothing whether you're joining us in the club, or out in the heat.&nbsp;
&nbsp;
<h4>Water Safety&nbsp;</h4>
Our pools are the ultimate summer perk, but safety comes first. Supervise the kiddos at all time, and remember, No running near wet areas. And know your limits in the water. Even strong swimmers need to play it safe. &nbsp;
&nbsp;
This summer, have a blast in the sun and stay safe as you enjoy all the ways In-Shape Fitness helps you stay active and healthy!&nbsp;

To help you stay cool, safe, and strong all summer long, here are a few hot-weather safety tips (with a splash of fun).

Summer Safety Tips You Need To Know Now

Are you tired of the same old workouts? Do you want to try something new that's both fun, challenging and social? Look no further than pickleball! In-Shape now has over 70 new pickleball courts across 9 locations in California. It&rsquo;s now the fastest growing sport in America and for good reason. Need more convincing? Check out our top five reasons Pickleball should be your new favorite sport.

<h3>1. Easy to learn</h3>
Unlike many other sports, pickleball is easy to pick up, even for beginners. It's similar to tennis, but played on a smaller court with a lower net and a paddle instead of a racket. The rules are straightforward, and you can start playing in no time. Too nervous to just hop in a game? In-Shape offers free Intro to Pickleball and Pickleball Fundamentals classes that you can take at participating clubs!

<h3>2. It's a great workout</h3>
Don't let the easy-to-learn nature of the sport fool you. Pickleball is an excellent workout that can help you burn calories and improve your cardiovascular health. It's also a low-impact sport, making it ideal for people who want to stay active without putting too much stress on their joints.

<h3>3. The community is amazing</h3>
One of the best things about pickleball is it&rsquo;s community. You'll be playing with a partner or a group of people, which means you'll have plenty of opportunities to meet new people and make friends. It's also a great way to spend time with your existing friends and family. You can stop by any of our various indoor and outdoor pickleball courts and see the diverse community of people who love sport.

<h3>4. Anyone can play</h3>
Pickleball is a sport that can be enjoyed by people of all ages, from kids to seniors. It is a wonderful way to get the whole family involved in a fun and active pastime. In fact, many retirement communities have started offering pickleball as an activity for their residents.

<h3>5. It's competitive, if you want it to be</h3>
If you're someone who loves to compete, then pickleball is the perfect sport for you. It can be played at various levels, from casual play to competitive tournaments. In fact, we at In-Shape have our&nbsp;<a href="https://bit.ly/shamrockIS">Shamrock Shootout Tournament</a>&nbsp;happening this March 17-19th at our Vacaville Browns Valley Road location. Registration closes on March 15th so don&rsquo;t forget to sign up if you&rsquo;re interested!

It’s now the fastest growing sport in America and for good reason. Need more convincing? Check out our top five reasons Pickleball should be your new favorite sport.

5 Reasons Pickleball Should Be Your New Favorite Sport

Grab your workout buddy and make fitness fun with these partner-based exercises! This quick and engaging routine is perfect for keeping each other motivated while building strength and endurance together.&nbsp;
&nbsp;
<h3>1. Warm-Up: Walking (5&ndash;10 minutes)&nbsp;</h3>
How To: Walk at a brisk pace for 5 to 10 minutes with your partner to get your body warm and ready for the workout ahead.&nbsp;
&nbsp;
<h3>2. Partner Ball Toss (3 sets, 6 reps) &nbsp;</h3>
Equipment: Medicine Ball&nbsp;
How To: Stand facing your partner and toss the medicine ball back and forth. Focus on keeping your core engaged as you throw and catch.&nbsp;
&nbsp;
<h3>3. Partner Wall Pushups (3 sets, 10 reps) &nbsp;</h3>
Equipment: Wall or Elevated Surface&nbsp;
How To: Use a "You Go/I Go" format. Partner A performs a wall pushup, then Partner B completes a rep, alternating until both finish 10 reps per set.&nbsp;
&nbsp;
<h3>4. Partner Squats (3 sets, 10 reps)&nbsp;</h3>
Equipment: Bodyweight, Dumbbell, Kettlebell, or Medicine Ball&nbsp;
How To: Perform squats using a "You Go/I Go" format. Partner A completes a squat, then Partner B takes their turn. Add weight for an extra challenge.&nbsp;
&nbsp;
<h3>5. Partner Plank Challenge (3 sets, for time: competitive)&nbsp;</h3>
Equipment: Floor Mat&nbsp;
How To: Set a timer and compete with your partner to see who can hold a plank the longest with good form. Encourage each other and track your progress!&nbsp;

Grab your workout buddy and make fitness fun with these partner-based exercises! This quick and engaging routine is perfect for keeping each

PRIMEFIT Workout of the Month: Month 8

Grab your workout buddy and make fitness fun with these partner-based exercises! This quick and engaging routine is perfect for keeping each other motivated while building strength and endurance together. 1. Warm-Up: Walking (5–10 minutes) How To : Walk at a brisk pace for 5 to 10 minutes with your ...

Protein is crucial for your fitness journey and long-term health. It goes beyond just muscle growth to support repair, sustain strength with age, and maintain lean body mass &ndash; all essential for an active life. It also helps you manage your weight by keeping you feeling full, a key element of lifelong wellness. Feeling like you're stuck in a protein rut is understandable, but remember, protein extends beyond shakes and bars. It's naturally present in many everyday foods.&nbsp;
&nbsp;
<h3>Here are 4 simple ways to increase your protein:&nbsp;</h3>
<ol>
<li>Fuel Your Start: Make breakfast count with protein. Opt for Greek yogurt topped with berries and nuts, whip up some quick scrambled eggs with veggies, or blend a fast protein smoothie. A protein-rich start sets you up for success.&nbsp;</li>
<li>Snack Smarter: Ditch the empty calories between meals. Reach for protein-packed snacks like convenient hard-boiled eggs (prep a batch ahead!), a handful of almonds or pumpkin seeds, a satisfying bowl of cottage cheese, or some easy-to-grab jerky.&nbsp;</li>
<li>Power Up Your Plates: Make lean protein the star of your lunch and dinner. Grill some chicken or fish, add lentils or beans to your salads and soups, or try tofu in a stir-fry. These choices provide essential protein without excess fat.&nbsp;</li>
<li>Drink Your Protein: While whole foods are best, protein drinks can be a quick boost, especially after exercise. A protein shake is a fast way to aid muscle recovery or simply enjoy a glass of milk (dairy or soy) for added protein.&nbsp;</li>
</ol>
&nbsp;
Incorporating these simple steps can make hitting your protein goals much easier. For general guidance, it&rsquo;s recommended to aim for 1 gram of protein per kilogram of your ideal body weight. This can be a helpful starting point to ensure you're getting enough to support your activity levels. You'll feel fuller, support your muscles, and stay energized throughout the day.&nbsp;
&nbsp;
For a convenient and tasty way to refuel with protein, check out what we have at In-Shape. We have a variety of protein-packed beverages and snacks, all recommended by our trainers to help you stay on track with your fitness and nutrition!&nbsp;

Feeling like you're stuck in a protein rut is understandable, but remember, protein extends beyond shakes and bars. It's naturally present in many everyday foods

4 Quick and Easy Ways to Hit Your Protein Goals

Sometimes, staying disciplined and focused on your health and fitness goals can be difficult. It may even feel like you're doing it alone. But it doesn't have to be that way. In fact, finding a community of people who share your goals can make all the difference in your motivation, your journey, and your destination. Connecting with others who share your goals can truly make a difference. That's the power of community, and it can seriously boost your wellness.&nbsp;
&nbsp;
At In-Shape Fitness, we believe you're stronger when you work out together. Our studio fitness and small group trainings classes provide your workout layout designed to help you reach your goals surrounded by likeminded people. &nbsp;
&nbsp;
<h3>Why Community Works:&nbsp;</h3>
<ul>
<li>More Motivation: Seeing others working hard keeps you going, even on tough days.&nbsp;</li>
<li>Better Accountability: You're more likely to stick with it when others are counting on you.&nbsp;</li>
<li>New Ideas: Learn tips and tricks from fellow members and instructors.&nbsp;</li>
<li>Real Support: Get encouragement and understanding when things get challenging.&nbsp;</li>
<li>More Fun: Working out with friends makes it enjoyable!&nbsp;</li>
<li>Shared Wins: Celebrating successes together makes them even better.&nbsp;</li>
</ul>
&nbsp;
<h3>Experience the Difference in Our Classes:&nbsp;</h3>
<ul>
<li>Studio Fitness: Our energetic group classes like Zumba, spin, and yoga create a motivating atmosphere where everyone pushes together.&nbsp;</li>
<li>Small Group Training: VTL: FIT, VTL: BOX and VTL: ROW offer more personal attention and build strong connections with your workout buddies.&nbsp;</li>
</ul>
&nbsp;
Don't go alone. Our fitness community is here to support you every step of the way. Explore our studio and small group training and discover how much stronger and more enjoyable your training journey can be when you're part of something bigger. Let's reach our goals, together!&nbsp;

Connecting with others who share your goals can truly make a difference. That's the power of community, and it can seriously boost your wellness.

Finding Your Fit with Community

Summer is almost here! The days are longer, the sun is shining, and you're likely eager to get out and enjoy everything the season has to offer. Staying active is key to making the most of these warmer months. But are you feeling stiff, tight, or restricted in your movements?&nbsp;
&nbsp;
At In-Shape Fitness we believe that flexibility and mobility are just as crucial as strength and endurance for a healthy and active lifestyle &ndash; especially during the summer when your body is craving freedom of movement.
&nbsp;
<h3>Why Make Stretching a Summer Priority?&nbsp;</h3>
Summer activities often involve repetitive movements or pushing your body in new ways. Incorporating a regular stretch routine can provide numerous benefits:&nbsp;
<ul>
<li>Improved Flexibility and Range of Motion: Reach further, bend easier, and move with greater fluidity, making all your summer activities more enjoyable and less strenuous.&nbsp;</li>
<li>Reduced Risk of Injury: Stretching helps prepare your muscles for activity and can prevent strains, sprains, and other common summer-related injuries.&nbsp;</li>
<li>Enhanced Muscle Recovery: After a challenging workout or a day of outdoor adventures, stretching helps alleviate muscle soreness and promotes faster recovery. &nbsp; &nbsp;</li>
<li>Better Posture: Counteract the effects of prolonged sitting or hunching by lengthening tight muscles and improving your alignment.&nbsp;</li>
<li>Increased Circulation: Stretching promotes blood flow, which can reduce fatigue and improve overall energy levels &ndash; perfect for keeping up with a busy summer schedule! &nbsp; &nbsp;</li>
<li>Stress Reduction: Mindful stretching can be a calming practice, helping to release tension and promote relaxation&nbsp;</li>
</ul>
&nbsp;
Don't let stiffness and limited mobility hold you back from enjoying all that summer has to offer. &nbsp;
&nbsp;

Staying active is key to making the most of these warmer months. But are you feeling stiff, tight, or restricted in your movements?

Your Summer Stretch Routine: Feel Lighter and More Mobile with In-Shape Fitness!

If you're looking for a workout that checks every box, swimming might just be your new go-to. It burns calories, builds muscle, improves your mood, and gives your joints a break in the process.&nbsp;
&nbsp;
It is a low-impact, high-reward workout that works for every body. Whether you're recovering from an injury, cross-training, or just want something fresh in your routine, hitting the water might be the smartest move you make this year.&nbsp;
&nbsp;
<h3>Why Swimming Works&nbsp;</h3>
Swimming activates nearly every major muscle group. Your arms, legs, back, and core are all in motion, giving you a head-to-toe workout every time you hit the water. The natural resistance builds lean muscle, while the buoyancy protects your joints. That makes it ideal for anyone managing joint pain, recovering from injury, or just looking for something gentler than high-impact training.&nbsp;
&nbsp;
<h3>Cardio, Without the Sweat&nbsp;</h3>
Swimming is a powerful way to improve endurance, strengthen your heart, and burn serious calories. And since you're submerged in water, your body stays cool, even when your heart rate climbs. &nbsp;
&nbsp;
<h3>A Workout for Everyone&nbsp;</h3>
Swimming meets you where you are. Whether you&rsquo;re just getting started or training for a triathlon, you can tailor your pace, strokes, and rest intervals to match your goals. It&rsquo;s also low risk for injury, making it one of the safest lifelong fitness choices out there.&nbsp;
&nbsp;
<h3>Bonus: Mental Refresh&nbsp;</h3>
The rhythmic movement and focused breathing of swimming can help clear your head and reduce stress. Many swimmers say they leave the water feeling stronger, calmer, and more energized. It's like therapy with lap lanes.&nbsp;
&nbsp;
<h3>Try This Beginner Swim Workout&nbsp;</h3>
This 20 to 30-minute session is perfect for building strength and stamina without overdoing it:&nbsp;
Warm-Up&nbsp;
<ul>
<li>4 x 25 yards easy freestyle (rest 20&ndash;30 seconds between each)&nbsp;</li>
</ul>
&nbsp;
Main Set&nbsp;
<ul>
<li>4 x 50 yards moderate pace freestyle&nbsp;</li>
<li>2 x 25 yards backstroke or breaststroke&nbsp;</li>
<li>2 x 50 yards kickboard (focus on steady kicks)&nbsp;</li>
</ul>
&nbsp;
Cool Down&nbsp;
<ul>
<li>2 x 25 yards easy choice stroke&nbsp;</li>
</ul>
&nbsp;
Adjust the distances or rest times as needed. The key is to keep moving, focus on form, and listen to your body.&nbsp;
Check your club&rsquo;s schedule and make swimming part of your fitness routine. You&rsquo;ll build strength, improve your cardio, and feel amazing doing it.&nbsp;

If you're looking for a workout that checks every box, swimming might just be your new go-to.

The Full-Body Workout That’s Easy on Your Joints and Seriously Effective

Ready to make a splash this summer? Our pools are waiting for you! Whether you&rsquo;ve perfected your butterfly stroke or are more likely to dog paddle, you can get in a great workout in our pools. Find your level below and try out one of these workout ideas next time you&rsquo;re at the club.
Beginner You don&rsquo;t have to be an expert swimmer to enjoy some time in the pool! If you&rsquo;re a safe swimmer but don&rsquo;t enjoy traditional swimming strokes, we have some ideas.
<ul style="list-style-type: disc;">
<li>Water walking:&nbsp;Keep your core and back muscles engaged as you walk through water in the shallow end of the pool. Make sure to walk with a long stride and press into your heel with each step. If you want to mix it up, try performing high knees or walking lunges.</li>
<li>Aqua Zumba or Aqua Fit:&nbsp;Our aqua classes will keep your head above water and your heart pumping! If you&rsquo;re looking for more of a dance party vibe, try Aqua Zumba. If you&rsquo;d enjoy more athletic moves, try Aqua Fit.</li>
</ul>
Intermediate You&rsquo;re not competing in races or anything, but you&rsquo;ve got the basics of Freestyle and Backstroke down and you feel confident in the water. Here&rsquo;s a workout to take with you to the pool. Make sure you&rsquo;re warmed up before you begin!
<ul style="list-style-type: disc;">
<li>Warm Up: 200yd easy freestyle or breaststroke</li>
<li>4 x 100yd moderate-paced freestyle with 20 seconds rest between</li>
<li>2 Minutes Rest</li>
<li>4 x 50yd sprint-pace freestyle with 15 seconds rest between</li>
<li>2 Minutes Rest</li>
<li>Cool Down: 100yd easy freestyle or breaststroke</li>
</ul>
Advanced You&rsquo;ve been swimming for a while and are working to improve your speed and endurance more than your form. We hope you love this one!
<ul style="list-style-type: disc;">
<li>Warm Up: 200yd easy freestyle or breaststroke</li>
<li>8 x 100yd moderate-paced freestyle with 20 seconds rest between</li>
<li>2 Minutes Rest</li>
<li>8 x 50yd sprint-pace freestyle with 15 seconds rest between</li>
<li>2 Minutes Rest</li>
<li>Cool Down: 200yd easy freestyle or breaststroke</li>
</ul>

Whether you’ve perfected your butterfly stroke or are more likely to dog paddle, you can get in a great workout in our pools.

Swim Workouts For Every Level Swimmer Edit

Swim Workouts For Every Level Swimmer

Pushing hard in your fitness journey is key, but overlooking recovery hinders progress and increases injury risk. Recovery isn't just rest; it's a holistic approach to physical and mental well-being. Join us at In-Shape Fitness, your local health club, to recover properly from your workouts!&nbsp;
&nbsp;
<h3>Why Recovery Matters&nbsp;</h3>
Recovery repairs muscle, replenishes energy, reduces soreness, prevents injuries, and boosts performance. Mentally, it lowers stress, improves sleep and mood, and prevents burnout. Neglecting it leads to overtraining, stalled progress, and demotivation.&nbsp;
&nbsp;
<h3>Smart Recovery Strategies (Conveniently at Your Local In-Shape!)&nbsp;</h3>
<ul>
<li>Active Recovery: Light activity like walking or yoga.&nbsp;</li>
<li>Passive Recovery: Rest and quality sleep.&nbsp;</li>
<li>Hydration &amp; Fueling: Replenish fluids and eat balanced meals, especially post-workout.&nbsp;</li>
</ul>
&nbsp;
<h3>Dedicated Recovery Zones at In-Shape:&nbsp;</h3>
<ul>
<li>Massage Chairs: Melt away tension and soothe tired muscles after an intense workout.&nbsp;</li>
<li>Steam and Sauna Rooms: Promote relaxation, reduce muscle stiffness, and aid in detoxification (remember to hydrate!).&nbsp;</li>
<li>Stretch Zones: Utilize our dedicated rooms for stretching and improving flexibility, crucial for injury prevention and recovery.&nbsp;</li>
<li>Mental Recovery: Mindfulness, nature, hobbies, and utilizing quiet spaces within the club for focused relaxation.&nbsp;</li>
</ul>
&nbsp;
<h3>Avoiding Common Recovery Mistakes&nbsp;</h3>
<ul>
<li>Overtraining: Plan recovery days, listen to your body, and track your workouts. Consult In-Shape trainers for balanced plans.&nbsp;</li>
<li>Neglecting Sleep: Aim for 7-9 hours nightly with a consistent routine and optimized sleep environment.&nbsp;</li>
<li>Poor Nutrition: Eat enough protein, complex carbs, and healthy fats. Prioritize post-workout nutrition and hydration.&nbsp;</li>
<li>Ignoring Fatigue/Pain: Differentiate soreness from injury. Rest or modify workouts when needed and seek professional help early.&nbsp;</li>
<li>Inconsistent Recovery: Make recovery a regular part of your routine, like your workouts.&nbsp;</li>
<li>Not Scheduling Recovery: Plan rest days and recovery activities proactively, making use of In-Shape's recovery amenities.&nbsp;</li>
</ul>
&nbsp;
Recovery is vital, not a luxury. By understanding its importance and taking advantage of the convenient recovery options available at your local In-Shape Fitness &ndash; including massage chairs, steam and sauna rooms, and dedicated stretch zones &ndash; you'll achieve sustainable fitness, prevent injuries, and feel your best. Make self-care a priority for a stronger, healthier you, right here at In-Shape!&nbsp;

Recovery isn't just rest; it's a holistic approach to physical and mental well-being.

Recovery: Prioritizing Self-Care in Your Fitness Journey

Recovery isn't just rest; it's a holistic approach to physical and mental well-being. Join us at In-Shape Fitness, your local club, to recover properly from your workouts!

At In-Shape we understand that summer workouts can be brutal. You're pushing your limits, the sun is beating down, and sweat is pouring. But simply sweating isn't enough to guarantee peak performance. True summer fitness domination comes from strategic hydration. Effective hydration isn't just about guzzling water; it's about fueling your body correctly to combat the heat and maximize your gains. You can conveniently hydrate at your local In-Shape Fitness Club in one of our fueling stations located near the welcome desk, where you'll find both water and recovery beverages. &nbsp;
&nbsp;
Why is hydration so crucial in the summer? When you sweat, you lose not only water but also essential electrolytes like sodium and potassium. These electrolytes play a vital role in muscle function, nerve transmission, and fluid balance. Dehydration can lead to reduced strength, increased fatigue, muscle cramps, and even heat-related illnesses like heat exhaustion and heatstroke&nbsp;
&nbsp;
So, how do you hydrate effectively during summer workouts? It's all about planning and strategy.&nbsp;
&nbsp;
<h3>During-Workout Hydration:&nbsp;</h3>
For intense summer workouts lasting over an hour, aim for 7-10 ounces of fluid every 15-20 minutes. For shorter, less intense workouts, adjust this to 5-7 ounces.&nbsp;
&nbsp;
While water is essential, it doesn't replace lost electrolytes. For workouts longer than an hour or in extreme heat, electrolyte drinks are crucial. Imagine running a marathon in 90-degree heat; water alone won't prevent cramping. An electrolyte drink, with its balanced sodium and potassium content, will help maintain fluid balance. &nbsp; &nbsp; Consider options like coconut water, <a href="https://drinklmnt.com" rel="follow">LMNT</a>,or <a href="https://www.drinkbodyarmor.com" rel="follow">Body Armour Sports Beverages</a>. &nbsp;Don't let dehydration hold you back&mdash;hydrate to dominate!&nbsp;

Effective hydration isn't just about guzzling water; it's about fueling your body correctly to combat the heat and maximize your gains.

Don't Just Sweat: Hydrate to Dominate!

You're hitting the gym, feeling good, and ready to make some changes! But what about your food? Knowing what to eat can be tricky, especially with all those numbers and words on food labels. Don't worry, we'll make it simple!&nbsp;
&nbsp;
<h3>Why Food Labels Matter for Your Gym Goals&nbsp;</h3>
Think of food as fuel for your workouts. Just like a car needs the right gas, your body needs the right food to build muscle and have energy. Food labels help you choose the best fuel.&nbsp;
<ul>
<li>Get the Right Energy: Labels tell you how many calories are in food, so you know how much energy you're getting.&nbsp;</li>
<li>Build Muscle: Labels show you how much protein is in food, which helps your muscles grow stronger.&nbsp;</li>
<li>Feel Good: Labels help you avoid too much sugar and bad fats, which can make you feel tired.&nbsp;</li>
</ul>
&nbsp;
<h3>The Easy Parts of a Food Label&nbsp;</h3>
Let's break down the important parts:&nbsp;
<ul>
<li>Serving Size: This tells you how much of the food one serving is. All the numbers on the label are for this serving size.&nbsp;</li>
<li>Calories: These are like energy points. If you want to lose weight, you need to eat fewer calories than you burn. If you want to gain muscle, you need a few more.&nbsp;</li>
<li>Protein: This is your muscle's best friend! Look for foods with more protein.&nbsp;</li>
<li>Carbohydrates (Carbs): These give you energy for your workouts. Look for complex carbs like whole grains over simple sugars.&nbsp;</li>
<li>Fat: Some fat is good for you, but too much can slow you down. Look for healthier fats, and limit saturated and trans fats.&nbsp;</li>
<li>Sugar: Too much sugar can make you feel tired and store fat. Try to choose foods with less added sugar.&nbsp;</li>
<li>Sodium (Salt): Too much salt can make you retain water and feel bloated. Try to choose foods with lower sodium levels.&nbsp;</li>
</ul>
&nbsp;
<h3>Simple Tips for Reading Labels&nbsp;</h3>
<ul>
<li>Look at the Serving Size First: All the numbers are based on this, so make sure you know how much you're eating.&nbsp;</li>
<li>Focus on Protein: If you're trying to build muscle, protein is your key.&nbsp;</li>
<li>Watch the Sugar: Sugar can sneak into many foods.&nbsp;</li>
<li>Choose Whole Foods: Fresh fruits, vegetables, and lean meats usually don't have any added STUFF.&nbsp;</li>
<li>Compare Foods: When you're at the store, compare labels to find the healthiest option.&nbsp;</li>
<li>Consider Personal Training: If you're still unsure about food labels, In-Shape Fitness offers <a href="https://www.inshape.com/personal-training" rel="follow">personal training</a>, and a trainer can help you understand food labels and create a diet plan that works for your fitness goals.&nbsp;</li>
</ul>
&nbsp;
<h3>Make Food Labels Your Friend!&nbsp;</h3>
Don't let food labels scare you. They're there to help you make smart choices. By understanding them, you can fuel your body with the right foods and reach your gym goals faster. Happy eating!&nbsp;
&nbsp;

Knowing what to eat can be tricky, especially with all those numbers and words on food labels. Don't worry, we'll make it simple!

Cut Through the Confusion: Navigating Food Labels

Need a quick and protein-packed snack? These five easy recipes take five minutes or less to prepare and will keep you fueled throughout the day!&nbsp;
&nbsp;
<h3>1. Greek Yogurt with Honey and Nuts&nbsp;</h3>
A creamy, crunchy, and naturally sweet snack loaded with protein.&nbsp;
Ingredients:&nbsp;
<ul>
<li>1 cup Greek yogurt (15&ndash;20g protein)&nbsp;</li>
<li>1 tbsp honey&nbsp;</li>
<li>2 tbsp chopped nuts (almonds, walnuts, or pecans)&nbsp;</li>
</ul>
Instructions:&nbsp;
<ol>
<li>Scoop Greek yogurt into a bowl.&nbsp;</li>
<li>Drizzle with honey and sprinkle nuts on top.&nbsp;</li>
<li>Stir and enjoy!&nbsp;</li>
</ol>
&nbsp;
<h3>2. Cottage Cheese with Fruit&nbsp;</h3>
A refreshing and protein-rich snack with a mix of sweet and tangy flavors.&nbsp;
Ingredients:&nbsp;
<ul>
<li>&frac12; cup cottage cheese (12-14g protein)&nbsp;</li>
<li>&frac12; cup fresh fruit (pineapple, berries, or peaches)&nbsp;</li>
<li>1 tsp chia seeds (optional for extra fiber)&nbsp;</li>
</ul>
Instructions:&nbsp;
<ol>
<li>Spoon cottage cheese into a bowl.&nbsp;</li>
<li>Top with fresh fruit and sprinkle with chia seeds if desired.&nbsp;</li>
<li>Mix and enjoy!&nbsp;</li>
</ol>
&nbsp;
<h3>3. Protein Energy Bites&nbsp;</h3>
No-bake, bite-sized energy boosters perfect for meal prep.&nbsp;
Ingredients:&nbsp;
<ul>
<li>1 cup rolled oats&nbsp;</li>
<li>&frac12; cup peanut or almond butter&nbsp;</li>
<li>&frac14; cup honey or maple syrup&nbsp;</li>
<li>&frac12; cup protein powder (any flavor)&nbsp;</li>
<li>1 tbsp chia seeds (optional)&nbsp;</li>
</ul>
Instructions:&nbsp;
<ol>
<li>Mix all ingredients in a bowl until well combined.&nbsp;</li>
<li>Roll into small bite-sized balls.&nbsp;</li>
<li>Store in the fridge for up to a week and grab one whenever you need a boost!&nbsp;</li>
</ol>
&nbsp;
<h3>4. Hummus with Veggies&nbsp;</h3>
A simple, nutritious, and fiber-rich snack.&nbsp;
Ingredients:&nbsp;
<ul>
<li>&frac12; cup hummus (4&ndash;5g protein)&nbsp;</li>
<li>1 cup sliced veggies (carrots, cucumbers, bell peppers, celery)&nbsp;</li>
</ul>
Instructions:&nbsp;
<ol>
<li>Arrange sliced veggies on a plate.&nbsp;</li>
<li>Scoop hummus into a small bowl.&nbsp;</li>
<li>Dip and enjoy!&nbsp;</li>
</ol>
&nbsp;
<h3>5. Simple Tuna or Chicken Salad on Whole-Grain Crackers&nbsp;</h3>
A high-protein, savory snack that&rsquo;s perfect for busy days.&nbsp;
Ingredients:&nbsp;
<ul>
<li>1 can (5 oz) tuna or shredded chicken (20&ndash;25g protein)&nbsp;</li>
<li>1 tbsp Greek yogurt or mashed avocado&nbsp;</li>
<li>1 tsp mustard (optional)&nbsp;</li>
<li>Salt and pepper to taste&nbsp;</li>
<li>6&ndash;8 whole-grain crackers&nbsp;</li>
</ul>
Instructions:&nbsp;
<ol>
<li>In a bowl, mix tuna or chicken with Greek yogurt (or avocado) and mustard.&nbsp;</li>
<li>Season with salt and pepper.&nbsp;</li>
<li>Spoon onto whole-grain crackers and enjoy!&nbsp;</li>
</ol>
&nbsp;
These quick, high-protein snacks are perfect for keeping you full and energized. Enjoy while staying on track with your fitness goals!&nbsp;

These five easy recipes take five minutes or less to prepare and will keep you fueled throughout the day!

5 High-Protein Snacks You Can Make in 5 Minutes or Less

Need a quick and protein-packed snack? These five easy recipes take five minutes or less to prepare and will keep you fueled throughout the day!

Breathing&mdash;it&rsquo;s something we do every day without thinking. But practicing deep breathing can have a powerful impact on your health. From lowering stress to improving sleep, taking intentional, deep breaths can help you feel more relaxed and energized. &nbsp;
&nbsp;
<h3>Why Deep Breathing Matters&nbsp;</h3>
When we&rsquo;re stressed, our breathing becomes shallow, which can trigger tension in the body and even raise cortisol levels. Deep breathing, on the other hand, signals the body to relax. Here&rsquo;s how it helps:&nbsp;
<ul>
<li>Reduces Stress and Anxiety &ndash; Deep breathing activates the parasympathetic nervous system, which lowers stress hormones and helps you feel more at ease.&nbsp;</li>
<li>Improves Sleep &ndash; Struggling to unwind at night? Slow, controlled breathing calms your entire nervous system, making it easier to fall asleep and stay asleep.&nbsp;</li>
<li>Boosts Oxygen Flow &ndash; Deep breathing increases oxygen in your bloodstream, which can improve focus, energy levels, and even digestion.&nbsp;</li>
</ul>
&nbsp;
<h3>Simple Techniques to Try&nbsp;</h3>
<ul>
<li>Want to give it a shot? Here are a few easy ways to incorporate deep breathing into your day:&nbsp;</li>
<li>Box Breathing &ndash; Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat a few times to feel more focused and centered.&nbsp;</li>
<li>Belly Breathing &ndash; Place one hand on your stomach and one on your chest. Breathe in deeply through your nose, filling your belly with air. Exhale slowly through your mouth.&nbsp;</li>
<li>4-7-8 Breathing &ndash; Breathe in for 4 seconds, hold for 7, and exhale for 8. This method is great for relaxation and better sleep.&nbsp;</li>
</ul>
&nbsp;
<h3>Make It a Daily Habit&nbsp;</h3>
The best part? Deep breathing is simple, free, and can be done anywhere! Try adding a few deep breaths when you wake up, during a stressful moment, or before bed to wind down. Over time, these small moments of mindfulness can lead to big benefits for your health.&nbsp;
Start today&mdash;take a deep breath in&hellip; and out. Feels good, right? &nbsp;
&nbsp;
Looking for more ways to relieve stress and improve your overall well-being? Join Coach Jacqueline as she dives into expert insights on physical, social, emotional, and mental health <a href="https://www.inshape.com/wellness-wednesdays" rel="follow noopener" target="_blank">here</a>. Each session is designed to give you practical tips and strategies to support your wellness journey. Don&rsquo;t miss out&mdash;take a step toward a healthier, more balanced you now!&nbsp;

Breathing—it’s something we do every day without thinking. But practicing deep breathing can have a powerful impact on your health.

Understanding The Health Benefits of Deep Breathing

Understanding The Health Benefits of Breath Work

Get ready to power up your fitness routine with this functional full-body workout! Designed to build strength, stability, and mobility. Perform 3 to 4 sets of 6 to 10 reps for each exercise&nbsp;
&nbsp;&nbsp;
<h3>1. Swim or Walk Laps (5&ndash;10 minutes)&nbsp;</h3>
Equipment: Pool&nbsp;
How To: Swim or walk laps for 10 minutes. Use this as a warm-up to prepare your body for exercises and raise your core temperature.&nbsp;
&nbsp;
<h3>2. Standing Mountain Climbers (3 sets, 20&ndash;30 seconds)&nbsp;</h3>
Equipment: Pool/Edge to hold&nbsp;
How To: Hold onto the pool edge for balance. Slowly lift one knee up towards your torso, then return. Alternate sides back and forth for time.&nbsp;
&nbsp;
<h3>3. Side Leg Lifts (3 sets, 10 reps each side)&nbsp;</h3>
Equipment: Pool/Edge to hold&nbsp;
How To: Hold onto the pool edge for balance. Slowly lift one leg out towards the side, then return by pulling your leg back towards your centerline. Alternate legs between legs each set.&nbsp;
&nbsp;
<h3>4. Arm Circles (3 sets, 20 seconds each direction)&nbsp;</h3>
Equipment: Pool &nbsp;
How To: Stand in the water and submerge your arms. Hold them out to your sides and slowly rotate them forward for the allotted time, then repeat in the opposite direction.&nbsp;
&nbsp;
<h3>5. Rotations/Twists (3 sets, 30 seconds)&nbsp;</h3>
Equipment: Pool&nbsp;
How To: Stand in the water and submerge your torso. Hold your arms out to your sides and slowly rotate your entire body from side to side. Focus on pivoting through your feet and hips as you turn your whole body.&nbsp;

Get ready to power up your fitness routine with this functional full-body workout! Designed to build strength, stability, and mobility. Perf

PRIMEFIT Workout of the Month: Month 7

Get ready to power up your fitness routine with this functional full-body workout! Designed to build strength, stability, and mobility. Perform 3 to 4 sets of 6 to 10 reps for each exercise 1. Swim or Walk Laps (5–10 minutes) Equipment : Pool How To : Swim or walk laps ...

We&rsquo;ve all been there&mdash;midday, feeling sluggish, and suddenly you&rsquo;re craving something sweet. Before you know it, you're reaching for a candy bar, a cookie, or something sugary to give you that quick boost of energy. But don&rsquo;t worry! You can outsmart those sugar cravings with a few simple tweaks to your routine. Here are four easy, hacks to help you crush your cravings and stay on track with your fitness and health goals.&nbsp;
&nbsp;
<h3>1. Stay Hydrated&nbsp;</h3>
Did you know that sometimes what feels like a sugar craving is actually just your body telling you it&rsquo;s thirsty? Dehydration can trick your brain into thinking you need sugar, so the next time a craving hits, drink a glass of water first. You might find that the craving fades away as your body gets the hydration it needs.&nbsp;
If plain water doesn't appeal to you, infuse it with refreshing fruits like lemon, berries, or cucumber to make it more exciting! Or even a low sugar electrolyte powder. &nbsp;
&nbsp;
<h3>2. Balance Your Meals&nbsp;</h3>
Skipping meals or loading up on mostly carbs can cause blood sugar levels to spike and crash, leading to those mid-afternoon sugar cravings. When your blood sugar crashes, your body craves quick energy in the form of sugar. To avoid this rollercoaster, aim for incorporating protein, healthy fats, and fiber into every meal throughout the day.&nbsp;
&nbsp;
<h3>3. Satisfy Smartly&nbsp;</h3>
Fighting your sweet tooth can feel like an uphill battle, but instead of completely avoiding sugary treats, try working with it. Rather than reaching for processed sweets packed with empty calories, opt for naturally sweet alternatives, like fruit or yogurt that still satisfy your cravings without the sugar overload.&nbsp;
&nbsp;
<h3>4. Get Enough Sleep&nbsp;</h3>
One of the most surprising causes of sugar cravings might be something you don't even realize, lack of sleep. When you&rsquo;re running on too little sleep, your hunger hormones get out of whack. Ghrelin, the hormone that signals hunger, increases, while leptin, the hormone that tells you when you're full, decreases. The result? You crave quick sources of energy, which often comes in the form of sugar.&nbsp;
&nbsp;
Prioritizing sleep is not only important for your physical health but also for controlling your cravings. Aim for 7-9 hours of quality sleep each night to allow your body to restore itself and help regulate those hunger hormones. You&rsquo;ll find that the more rested you are, the less likely you are to crave sugary snacks.&nbsp;
&nbsp;
The next time a sugar craving strikes, don&rsquo;t panic. Instead, try out these four simple hacks: stay hydrated, balance your meals, satisfy smartly, and get enough sleep. By implementing these strategies into your daily routine, you can curb those cravings while also supporting your overall health and fitness goals!&nbsp;
Looking for more health and wellness tips? Join Coach Jacqueline as she explores different topics from experts in physical, social, emotional and mental well-being to support your health and wellness journey <a href="https://www.inshape.com/wellness-wednesdays" rel="follow noopener" target="_blank">here</a>.

Here are four easy, hacks to help you crush your cravings and stay on track with your fitness and health goals.

4 Hacks to Crush Your Sugar Cravings

Costco is a treasure trove of bulk deals, but did you know they also carry some amazing healthy snacks? Whether you&rsquo;re looking for a sweet treat or a nutritious grab-and-go option, here are five must-try finds that are both delicious and better for you.&nbsp;
&nbsp;
<h3>1. Unreal Candy&nbsp;</h3>
Craving chocolate but want to skip the artificial ingredients? Unreal offers a better-for-you take on classic candies, with only 60-80 calories per serving, simple non-GMO ingredients, and just 4g of sugar or less. Now you can satisfy your sweet tooth without the guilt!&nbsp;
&nbsp;
<h3>2. Siete Almond Flour Tortillas&nbsp;</h3>
Perfect for tacos, wraps, or even breakfast burritos, these gluten-free tortillas are made with almond flour and clean ingredients. At only 190 calories for two tortillas, they&rsquo;re soft, flavorful, and a fantastic grain-free alternative.&nbsp;
&nbsp;
<h3>3. Chomps Beef Sticks&nbsp;</h3>
With 10g of protein per stick and only 100 calories, these beef sticks are a high-quality, on-the-go snack. Made from grass-fed beef and free from preservatives or fillers, they deliver great taste and clean nutrition without any unnecessary additives. Perfect protein pick-me-up before your next lifting session at In-Shape. &nbsp;
&nbsp;
<h3>4. That&rsquo;s It Bars&nbsp;</h3>
Need a simple and nutritious snack for you or your kids? These 100-calorie fruit bars contain just two ingredients&mdash;real fruit and nothing else. Naturally sweet, mess-free, and packed with flavor, they&rsquo;re perfect for lunchboxes or post-workout fuel.&nbsp;
&nbsp;
<h3>5. Jackson&rsquo;s Sweet Potato Chips&nbsp;</h3>
Love a crunchy snack? These chips are a total game-changer. Cooked in heart-healthy avocado oil instead of seed oils, they&rsquo;re a cleaner alternative to traditional potato chips while still delivering a delicious, satisfying crunch&mdash;all for just 150 calories per serving!&nbsp;
&nbsp;
Next time you hit up Costco, keep an eye out for these healthy finds. Your taste buds&mdash;and your body&mdash;will thank you!&nbsp;

Here are five must-try finds that are both delicious and better for you.

5 Must Have Costco Finds

We all know the feeling when life gets busy, schedules fill up, and suddenly, your workout is not the first thing you want to do. But staying consistent with your fitness routine does not have to mean hours at the gym! Even with a packed schedule, there are simple ways to keep moving and maintain progress.&nbsp;
&nbsp;
<h3>1. Keep It Short and Sweet&nbsp;</h3>
When time is tight, go for quick, high-intensity workouts. A 10- to 15-minute <a href="https://www.inshape.com/studio-classes/studio-classes/hiit" rel="follow">HIIT</a> (high-intensity interval training) session can do wonders for keeping up your fitness levels. With short bursts of effort followed by brief rest periods, HIIT workouts give you maximum results in minimal time.&nbsp;
&nbsp;
<h3>2. Plan Ahead&nbsp;</h3>
You do not need a detailed fitness plan, but setting a weekly &ldquo;mini schedule&rdquo; helps make workouts a habit. Look ahead and block out even small chunks of time, whether it&rsquo;s first thing in the morning, during lunch, or just before bed. A little prep makes it easier to stay committed, even on your busiest days. Even better, this can be done for you with a Personal Trainer. Book your first free <a href="https://www.inshape.com/personal-training/fitstart/?member=true" rel="follow">FitStart</a>.&nbsp;
&nbsp;
<h3>3. Try Exercise Snacking&nbsp;</h3>
No time for a full workout? Split it up throughout the day! Do five minutes of bodyweight exercises in the morning, a few squats or lungs on your lunch break, and a short walk in the evening. These &ldquo;exercise snacks&rdquo; add up and can keep you moving when your time is limited.&nbsp;
&nbsp;
<h3>4. Focus on Consistency Over Perfection&nbsp;</h3>
The goal is not to have perfect, hour-long workouts every day. It is to keep moving consistently. Do not let one missed session throw you off; get back into the groove the next day. Progress is about the long game, small actions over time make a significant impact!&nbsp;
&nbsp;
<h3>5. Add Movement into Your Day&nbsp;</h3>
When a gym workout is not possible, look for opportunities to add movement into your routine. Take the stairs, park farther away, or do some stretches during TV time. These little efforts are effortless ways to keep active without extra time.&nbsp;
&nbsp;
Staying consistent does not mean having to find hours every day. A few slight changes and short, focused workouts can keep you on track and help you maintain your fitness, no matter how busy life gets.&nbsp;

Even with a packed schedule, there are simple ways to keep moving and maintain progress.

How to Stay Consistent Even When Short on Time

Salads don&rsquo;t have to be boring! Packed with flavor, texture, and nutrition, these three easy-to-make salads will keep your meals exciting while fueling your body. Whether you&rsquo;re looking for something creamy, fruity, or crunchy, we&rsquo;ve got you covered.&nbsp;
&nbsp;
<h3>1. Green Goddess Salad&nbsp;</h3>
A creamy, herb-packed dressing takes this salad to the next level! Perfect for meal prep or a quick lunch, it&rsquo;s fresh, flavorful, and satisfying.&nbsp;
Ingredients:&nbsp;
<ul>
<li>4 cups chopped romaine lettuce&nbsp;</li>
<li>1 cup shredded cabbage&nbsp;</li>
<li>1/2 cup sliced cucumbers&nbsp;</li>
<li>1/2 avocado, diced&nbsp;</li>
<li>1/4 cup chopped green onions&nbsp;</li>
<li>1/4 cup crumbled feta (optional)&nbsp;</li>
</ul>
&nbsp;
For the Dressing:&nbsp;
<ul>
<li>1/2 cup Greek yogurt&nbsp;</li>
<li>1/4 cup olive oil&nbsp;</li>
<li>1/4 cup fresh herbs (equal parts parsley, basil, cilantro)&nbsp;</li>
<li>2 tbsp lemon juice&nbsp;</li>
<li>1 clove garlic, minced&nbsp;</li>
<li>Salt and pepper to taste&nbsp;</li>
</ul>
&nbsp;
Directions:&nbsp;
<ol>
<li>Blend all dressing ingredients in a food processor until smooth.&nbsp;</li>
<li>Toss salad ingredients in a bowl.&nbsp;</li>
<li>Drizzle with Green Goddess dressing and enjoy!&nbsp;</li>
</ol>
&nbsp;
<h3>2. Berry Bliss Spinach Salad&nbsp;</h3>
This light and refreshing salad is packed with antioxidants and a hint of sweetness, making it a perfect balance of healthy and delicious.&nbsp;
Ingredients:&nbsp;
<ul>
<li>4 cups baby spinach&nbsp;</li>
<li>1/2 cup sliced strawberries&nbsp;</li>
<li>1/4 cup blueberries&nbsp;</li>
<li>1/4 cup crumbled goat cheese &nbsp;</li>
<li>1/4 cup sliced almonds&nbsp;</li>
<li>2 tbsp balsamic glaze&nbsp;</li>
<li>1 tbsp olive oil&nbsp;</li>
</ul>
Directions:&nbsp;
<ol>
<li>Combine spinach, berries, goat cheese, and almonds in a bowl.&nbsp;</li>
<li>Drizzle with balsamic glaze and olive oil.&nbsp;</li>
<li>Toss gently and serve immediately.&nbsp;</li>
</ol>
&nbsp;
<h3>3. Crispy Chickpea Kale Salad&nbsp;</h3>
Packed with plant-based protein and crunch, this salad is both hearty and delicious!&nbsp;
Ingredients:&nbsp;
<ul>
<li>4 cups chopped kale&nbsp;</li>
<li>1 can (15 oz) chickpeas, drained and rinsed&nbsp;</li>
<li>1 tbsp olive oil&nbsp;</li>
<li>1/2 tsp garlic powder&nbsp;</li>
<li>1/2 tsp paprika&nbsp;</li>
<li>1/4 tsp salt&nbsp;</li>
<li>1/4 cup shredded Parmesan cheese (optional)&nbsp;</li>
<li>Juice of 1 lemon&nbsp;</li>
<li>2 tbsp tahini&nbsp;</li>
<li>1 tbsp water&nbsp;</li>
</ul>
&nbsp;
Directions:&nbsp;
<ol>
<li>Preheat oven to 400&deg;F. Toss chickpeas with olive oil, garlic powder, paprika, and salt. Roast for 20-25 minutes until crispy.&nbsp;</li>
<li>Massage chopped kale with lemon juice to soften.&nbsp;</li>
<li>In a small bowl, whisk tahini and water to make a light dressing.&nbsp;</li>
<li>Toss kale with crispy chickpeas, parmesan, and tahini dressing.&nbsp;</li>
</ol>
&nbsp;
These three salads are quick, easy, and full of nutrients to keep you energized. Give them a try and find your new favorite go-to meal!&nbsp;

Whether you’re looking for something creamy, fruity, or crunchy, we’ve got you covered.

3 Fresh and Easy Salad Recipes

When you hear "pelvic floor exercises," you might think they&rsquo;re just for pregnant women. But here&rsquo;s the truth, everyone benefits from a strong pelvic floor! It&rsquo;s a powerhouse muscle group that supports everything from core stability to bladder control, posture, and injury prevention. If you&rsquo;re skipping these exercises, you might be missing out on better movement, balance, and even pain-free workouts.&nbsp;
&nbsp;
<h3>Signs Your Pelvic Floor Needs Some Love&nbsp;</h3>
A weak pelvic floor can show up in unexpected ways. If you experience bladder leakage when you sneeze, cough, or lift weights, persistent lower back or hip pain, or poor posture and core instability, it might be time to add some pelvic floor work to your routine.&nbsp;
&nbsp;
<h3>How to Strengthen Your Pelvic Floor&nbsp;</h3>
The good news? Strengthening your pelvic floor is easier than you think. A few key exercises can make a big difference. &nbsp;
Full-Range Squats: Engage your pelvic floor while building lower body strength.&nbsp;
<ul>
<li>Deep Core Exercises: Moves like dead bugs and bird dogs activate muscles that support your pelvis.&nbsp;</li>
<li>Diaphragmatic Breathing: Practice deep breathing while engaging your pelvic floor for better control and endurance.&nbsp;</li>
<li>If you&rsquo;re unsure where to start, working with a personal trainer can provide tailored exercises to meet your specific needs.&nbsp;</li>
</ul>
&nbsp;
<h3>Stronger Pelvic Floor, Stronger You&nbsp;</h3>
A well-trained pelvic floor means better workouts, improved posture, and confidence in your movement&mdash;inside and outside the gym. Whether you&rsquo;re lifting weights, running, or just going about your day, strengthening this key muscle group can make all the difference. Ready to give your pelvic floor some attention? Get started now!&nbsp;
&nbsp;
Looking for guidance? Book a free <a href="https://www.inshape.com/personal-training/fitstart/?member=true" rel="follow">FitStart</a> with one of our personal trainers.&nbsp;
&nbsp;

If you’re skipping these exercises, you might be missing out on better movement, balance, and even pain-free workouts.

Why Everyone Should Strengthen Their Pelvic Floor

As the days get longer and the temperatures start rising, it's the perfect time to refresh your fitness routine and set yourself up for a strong summer. Whether you&rsquo;re looking to increase your strength, challenge yourself in new ways, or take advantage of the great outdoors, we&rsquo;ve got six tips to help you spring into fitness!&nbsp;
&nbsp;
<h3>1. Up Your Weight &nbsp;</h3>
If you&rsquo;ve been lifting the same weights for a while, now&rsquo;s the time to level up. Strength training helps build muscle, boost metabolism, and increase overall endurance. Consider working with a <a href="https://www.inshape.com/personal-training/fitstart/?member=true" rel="follow">personal trainer</a> to fine-tune your form, set new goals, and safely push past your limits. Even small increases in weight can make a big impact over time!&nbsp;
&nbsp;
<h3>2. Push Yourself &nbsp;</h3>
Studio Fitness classes are a great way to stay motivated and challenge yourself. Whether it's <a href="https://www.inshape.com/studio-classes/studio-classes/hiit" rel="follow">HIIT</a>, <a href="https://www.inshape.com/studio-classes/studio-classes/cycle" rel="follow">cycling</a>, <a href="https://www.inshape.com/studio-classes/studio-classes/flexibility-stability" rel="follow">Yoga</a>, or a <a href="https://www.inshape.com/studio-classes/studio-classes/strength" rel="follow">strength</a>-based workout, the energy of a class can push you to work harder than you would on your own. Spring is the perfect season to try a new class and spice up your routine!&nbsp;
&nbsp;
<h3>3. Take Your Workout Outside &nbsp;</h3>
With the weather warming up, why not swap the treadmill for a <a href="https://www.inshape.com/amenities-activities/swimming" rel="follow">swim</a>? Swimming is an incredible full-body workout that&rsquo;s easy on the joints but still builds strength and endurance. Whether you&rsquo;re doing laps or joining an <a href="https://www.inshape.com/studio-classes/studio-classes/aqua" rel="follow">aqua</a> class, the pool is a refreshing way to stay active as summer approaches.&nbsp;
&nbsp;
<h3>4. Set a Springtime Goal&nbsp;</h3>
Give yourself something to work toward! Whether it&rsquo;s improving your mile time, hitting a new personal best in the gym, or committing to a certain number of workouts per week, setting a goal will help keep you on track and motivated.&nbsp;
&nbsp;
<h3>5. Refresh Your Routine&nbsp;</h3>
Spring is all about renewal, so shake things up! Try a new workout style, update your playlist, or switch the time of day you exercise to keep things exciting. A change in routine can re-ignite your motivation and prevent burnout.&nbsp;
&nbsp;
<h3>6. Stay Consistent&nbsp;</h3>
Results don&rsquo;t happen overnight, but consistency is key. Find a schedule that works for you, track your progress, and celebrate the small wins along the way. The effort you put in now will set you up for success when summer arrives!&nbsp;
&nbsp;
Spring is the season of growth&mdash;so why not apply that to your fitness? Whether you're increasing your weights, challenging yourself in the studio, or making the most of the sunshine, every step forward counts. Let&rsquo;s get moving!&nbsp;

Whether you’re looking to increase your strength, challenge yourself in new ways, or take advantage of the great outdoors, we’ve got six tips to help you spring into fitness!

Spring Into Fitness with These 6 Tips

Try this four-week mindfulness challenge that will help you feel more present, grateful, and energized. Each week brings a new focus designed to improve your mental well-being in simple, meaningful ways. Let&rsquo;s dive in!&nbsp;
&nbsp;
<h3>Week 1: Gratitude Journal&nbsp;</h3>
Gratitude is like a superpower for your mindset. This week, take a few moments each day to write down three things you&rsquo;re grateful for. It can be anything&mdash;from your morning coffee to a heartwarming conversation. By the end of the week, look back on your entries and reflect on how this simple practice made you feel. Did you notice a shift in your mood? Are you seeing more positivity around you? Gratitude has a way of transforming the way we experience life!&nbsp;
&nbsp;
<h3>Week 2: Daily Movement&nbsp;</h3>
Time to get your body moving! Movement isn&rsquo;t just about fitness&mdash;it&rsquo;s about joy. Whether it&rsquo;s a brisk walk, a <a href="https://www.inshape.com/studio-classes/studio-classes/flexibility-stability" rel="follow noopener" target="_blank">Yoga</a> session, or dancing like nobody&rsquo;s watching to your favorite playlist, commit to at least 20 minutes of movement each day. Notice how your energy levels change. Are you sleeping better? Feeling more refreshed? Moving your body is a form of self-care, and this week is all about celebrating that!&nbsp;
&nbsp;
<h3>Week 3: Digital Detox&nbsp;</h3>
We all love a good scroll, but too much screen time can leave us feeling drained. This week, pick one day to unplug from social media or significantly limit your screen time. Instead, use that time to reconnect&mdash;with yourself, a loved one, or nature. Read a book, enjoy a conversation without distractions, or simply savor a quiet moment. You might be surprised at how refreshing it feels to be present in the real world.&nbsp;
&nbsp;
<h3>Week 4: Acts of Kindness&nbsp;</h3>
Nothing boosts your mood quite like spreading kindness. This week, aim to do one random act of kindness each day. It could be as simple as holding the door open, paying for someone&rsquo;s coffee, or sending an encouraging text. Notice how these small actions make you feel. Kindness is contagious, and by the end of the week, you might find yourself seeking out more ways to make a difference!&nbsp;
&nbsp;
By the time your four weeks comes to a close, you&rsquo;ll have built habits that bring more joy, presence, and mindfulness into your life. Are you up for the challenge? Let&rsquo;s work on our mindfulness together!&nbsp;
&nbsp;
Looking for more mindful tips to take with you further? Join Coach Jacqueline for wellness workshops as she explores different topics from experts in physical, social, emotional and mental well-being to support your health and wellness journey <a href="https://www.inshape.com/wellness-wednesdays" rel="follow noopener" target="_blank">here</a>!&nbsp;

Each week brings a new focus designed to improve your mental well-being in simple, meaningful ways. Let’s dive in!

4 Weeks to Feeling More Present, Grateful, and Energized

Looking for a delicious and healthy way to celebrate this upcoming St. Patrick's Day? This Healthy Shamrock Protein Shake is not only festive but packed with nutrients that&rsquo;ll leave you feeling energized and satisfied. Plus, it&rsquo;s quick to make, so you can sip on something green and nutritious anytime!&nbsp;
&nbsp;
Ingredients:&nbsp;
<ul>
<li>1 scoop vanilla protein powder &nbsp;</li>
<li>1/2 cup spinach &nbsp;</li>
<li>1/2 frozen banana &nbsp;</li>
<li>1/2 cup unsweetened almond milk (or your preferred milk)&nbsp;</li>
<li>1/4 cup Greek yogurt &nbsp;</li>
<li>1 tablespoon almond butter&nbsp;</li>
<li>1/2 teaspoon mint extract &nbsp;</li>
</ul>
Directions:&nbsp;
<ol>
<li>Add all your ingredients into a blender&mdash;simple, right?&nbsp;</li>
<li>Blend until smooth and creamy.&nbsp;</li>
<li>Pour into a glass, top with a few mint leaves if you&rsquo;re feeling extra, and enjoy!&nbsp;</li>
</ol>
&nbsp;
This Shamrock Shake is the perfect way to treat yourself this season, whether you're fueling up before a workout or enjoying it as a post-sweat snack. It&rsquo;s festive, delicious, and 100% good for you. So, go ahead and enjoy your green goodness in a glass!&nbsp;
&nbsp;
Want to make it even more filling? Throw in some chia seeds or oats for an extra boost of fiber!&nbsp;

This Healthy Shamrock Protein Shake is not only festive but packed with nutrients that’ll leave you feeling energized and satisfied.

A Healthy Shamrock Protein Shake

Who says romance has to come with a side of food coma? Set the mood without the heaviness with these three healthy, mouthwatering dinners that are as easy to make as they are to fall in love with. Perfect for special occasions or a cozy night in, these recipes will impress your date&mdash;and leave you both feeling light, energized, and won't ruin all the hard work you're putting in at In-Shape.
&nbsp;
<h3>1. Spinach and Ricotta Stuffed Portobello Mushrooms with a Balsamic Glaze&nbsp;</h3>
Portobello mushrooms make the perfect base for this rich yet healthy dish. Stuffed with a creamy spinach and ricotta filling and topped with a sweet balsamic glaze, this meal is as elegant as it is nutritious.&nbsp;
Ingredients:&nbsp;
<ul>
<li>4 large Portobello mushrooms, stems removed&nbsp;</li>
<li>1 cup ricotta cheese&nbsp;</li>
<li>1 cup fresh spinach, chopped&nbsp;</li>
<li>1 clove garlic, minced&nbsp;</li>
<li>1/2 cup grated Parmesan cheese&nbsp;</li>
<li>1/2 teaspoon salt&nbsp;</li>
<li>1/4 teaspoon black pepper&nbsp;</li>
<li>1 tablespoon olive oil&nbsp;</li>
<li>1/4 cup balsamic vinegar&nbsp;</li>
<li>1 teaspoon honey&nbsp;</li>
</ul>
Instructions:&nbsp;
<ol>
<li>Preheat oven to 375&deg;F. Lightly brush the mushrooms with olive oil and place them on a baking sheet.&nbsp;</li>
<li>In a bowl, mix ricotta, spinach, garlic, Parmesan, salt, and pepper. Stuff each mushroom cap with the mixture.&nbsp;</li>
<li>Bake for 20 minutes until the mushrooms are tender and the filling is slightly golden.&nbsp;</li>
<li>While baking, heat balsamic vinegar and honey in a small saucepan over low heat until slightly thickened.&nbsp;</li>
<li>Drizzle the glaze over the stuffed mushrooms before serving.&nbsp;</li>
</ol>
&nbsp;
<h3>2. Zucchini Noodles with Turkey Meatballs and Marinara&nbsp;</h3>
Swap out traditional pasta for zucchini noodles to keep things light while still enjoying the comfort of spaghetti and meatballs.&nbsp;
Ingredients:&nbsp;
<ul>
<li>3 medium zucchinis, spiralized&nbsp;</li>
<li>1-pound lean ground turkey&nbsp;</li>
<li>1/4 cup breadcrumbs &nbsp;</li>
<li>1 egg&nbsp;</li>
<li>1 teaspoon dried oregano&nbsp;</li>
<li>1 teaspoon garlic powder&nbsp;</li>
<li>1/2 teaspoon salt&nbsp;</li>
<li>1/4 teaspoon black pepper&nbsp;</li>
<li>2 cups marinara sauce (low sugar)&nbsp;</li>
<li>1 tablespoon olive oil&nbsp;</li>
<li>Grated Parmesan and fresh basil for garnish&nbsp;</li>
</ul>
Instructions:&nbsp;
<ol>
<li>Preheat oven to 375&deg;F. Line a baking sheet with parchment paper.&nbsp;</li>
<li>In a bowl, mix turkey, breadcrumbs, egg, oregano, garlic powder, salt, and pepper. Form into small meatballs and place on the baking sheet.&nbsp;</li>
<li>Bake for 20-25 minutes until fully cooked.&nbsp;</li>
<li>Heat olive oil in a skillet and saut&eacute; zucchini noodles for 2-3 minutes.&nbsp;</li>
<li>Warm marinara sauce and add the cooked meatballs. Serve over zucchini noodles with Parmesan and basil.&nbsp;</li>
</ol>
&nbsp;
<h3>3. Mediterranean Stuffed Bell Peppers with a Light Side Salad&nbsp;</h3>
Loaded with protein and Mediterranean flavors, these stuffed peppers are a vibrant and tasty way to enjoy a healthy meal together.&nbsp;
Ingredients:&nbsp;
<ul>
<li>4 bell peppers, halved and seeds removed&nbsp;</li>
<li>1 cup cooked quinoa&nbsp;</li>
<li>1/2 cup canned chickpeas, drained&nbsp;</li>
<li>1/2 cup cherry tomatoes, diced&nbsp;</li>
<li>1/4 cup feta cheese, crumbled&nbsp;</li>
<li>1 teaspoon dried oregano&nbsp;</li>
<li>1/2 teaspoon garlic powder&nbsp;</li>
<li>1 tablespoon olive oil&nbsp;</li>
<li>Salt and pepper to taste&nbsp;</li>
</ul>
For the Salad:&nbsp;
<ul>
<li>4 cups mixed greens&nbsp;</li>
<li>1/2 cucumber, sliced&nbsp;</li>
<li>1/4 cup red onion, thinly sliced&nbsp;</li>
<li>1 tablespoon olive oil&nbsp;</li>
<li>1 tablespoon lemon juice&nbsp;</li>
<li>Salt and pepper to taste&nbsp;</li>
</ul>
Instructions:&nbsp;
<ol>
<li>Preheat oven to 375&deg;F. Place bell peppers in a baking dish.&nbsp;</li>
<li>In a bowl, mix quinoa, chickpeas, tomatoes, feta, oregano, garlic powder, olive oil, salt, and pepper. Stuff each bell pepper half with the mixture.&nbsp;</li>
<li>Bake for 20-25 minutes until peppers are tender.&nbsp;</li>
<li>Toss the salad ingredients together and serve alongside the stuffed peppers.&nbsp;</li>
</ol>
&nbsp;
Each of these meals is packed with flavor and nutrients while keeping the evening light and satisfying. So set the table, dim the lights, and enjoy a delicious, healthy date night at home!&nbsp;

Perfect for special occasions or a cozy night in, these recipes will impress your date

3 Healthy Date Night Dinners

Perfect for special occasions or a cozy night in, these recipes will impress your date—and leave you both feeling light, energized, and won't ruin all the hard work you're putting in at In-Shape.

You&rsquo;re hitting the gym hard, but are you giving your body the rest it deserves? Sleep isn&rsquo;t just important&mdash;it&rsquo;s the secret weapon for serious fitness gains. This is when your muscles recover, rebuild, and get stronger. Skip the sleep, and you&rsquo;re shortchanging all that hard work.
&nbsp;
<h3>1. Stick to a Sleep Schedule&nbsp;</h3>
Your body loves routine. Going to bed and waking up at the same time every day (yes, even on weekends) helps regulate your sleep cycle, meaning better recovery, more energy, and fewer groggy mornings. Stick to it!&nbsp;
&nbsp;
<h3>2. Create a Nighttime Routine&nbsp;</h3>
Scrolling in bed? We have all been there. However, blue light from screens can mess with your melatonin levels. Try swapping the late-night scroll for stretching, reading, or a wind-down routine that signals your body it&rsquo;s time to end the day.&nbsp;
&nbsp;
<h3>3. Optimize Your Sleep Environment&nbsp;</h3>
Keep your room dark, cool, and quiet, make it feel like a sleep sanctuary. Blackout curtains, white noise machines, and a comfy mattress can make all the difference. Also, ditch the late-night caffeine, even that sneaky pre-workout.&nbsp;
&nbsp;
<h3>4. Time Your Workouts Right&nbsp;</h3>
Exercise boosts sleep quality, but timing matters. If late-night workouts leave you wired, try morning or afternoon sessions instead. Your body needs time to cool down before bed!&nbsp;
&nbsp;
Sleep isn&rsquo;t just about feeling rested, it&rsquo;s a crucial part of your fitness journey. When you prioritize quality sleep, your workouts improve, recovery speeds up, and you feel your best inside and outside the gym. So set that bedtime and commit to better rest, your gains depend on it! &nbsp;

Discover more tips for better sleep, from sleep hygiene hacks to uncovering hidden sleep disruptors with Coach Jacqueline <a href="https://www.inshape.com/wellness-wednesdays" rel="follow noopener" target="_blank">here</a>!&nbsp;

You’re hitting the gym hard, but are you giving your body the rest it deserves? Sleep isn’t just important—it’s the secret weapon for seriou

4 Tips for Better Rest

You’re hitting the gym hard, but are you giving your body the rest it deserves? Sleep isn’t just important—it’s the secret weapon for serious fitness gains. This is when your muscles recover, rebuild, and get stronger. Skip the sleep, and you’re shortchanging all that hard work. 1. Stick to a ...

Workouts are great, but workouts with your bestie? That&rsquo;s a whole new level of fun! A gym buddy keeps you motivated, accountable, and adds a dose of laughter to every rep. So grab your favorite workout partner and turn your sweat sessions into your favorite hangouts with our Studio Fitness classes at In-Shape!&nbsp;
&nbsp;
<h3>1. <a href="https://www.inshape.com/studio-classes/studio-classes/dance" rel="follow">Zumba</a>&nbsp;</h3>
Dancing is the ultimate bestie workout. Zumba is all about shaking off stress, burning calories, and having a blast. No judgment, just fun&mdash;especially when you&rsquo;ve got your hype partner right there with you!&nbsp;
&nbsp;
<h3>2. <a href="https://www.inshape.com/studio-classes/studio-classes/cycle" rel="follow">Cycle</a>&nbsp;</h3>
The music is pumping, the lights are low, and you and your bestie are crushing those sprints side by side. Spin class is a killer workout, but the energy of having a friend next to you makes those climbs and intervals way more bearable.&nbsp;
&nbsp;
<h3>3. <a href="https://www.inshape.com/studio-classes/studio-classes/flexibility-stability" rel="follow">Yoga</a>&nbsp;</h3>
Balance, stretch, breathe and try not to giggle when you both wobble in tree pose. Yoga is an amazing way to reset together, de-stress, and work on flexibility. Plus, it&rsquo;s the perfect excuse for a smoothie date afterward!&nbsp;
&nbsp;
<h3>4. <a href="https://www.inshape.com/studio-classes/studio-classes/barre-pilates" rel="follow">Pilates</a>&nbsp;</h3>
Core work is tough, but it&rsquo;s easier when you&rsquo;re in it together! Pilates helps build strength and stability with controlled movements and nothing bonds a friendship like surviving a plank series side by side.&nbsp;
&nbsp;
<h3>5. <a href="https://www.inshape.com/studio-classes/studio-classes/hiit" rel="follow">HIIT</a>&nbsp;</h3>
High-intensity interval training is all about pushing your limits, and what better way to do that than with your bestie cheering you on? You&rsquo;ll sweat, sprint, and maybe even compete a little (friendly competition, of course).&nbsp;
&nbsp;
Fitness is more fun when you share it. Whether you&rsquo;re dancing, sprinting, or flowing through Yoga, having a workout buddy keeps you accountable and makes every class feel like a mini party. So, text your bestie to meet you at the club because gains are better together!&nbsp;
Refer your bestie <a href="https://rewards.inshape.com/referral/" rel="follow">here</a>!&nbsp;

Workouts are great, but workouts with your bestie? That’s a whole new level of fun! A gym buddy keeps you motivated, accountable, and adds a

5 Studio Fitness Classes That Are Better with Your Bestie

Workouts are great, but workouts with your bestie? That’s a whole new level of fun! A gym buddy keeps you motivated, accountable, and adds a dose of laughter to every rep. So grab your favorite workout partner and turn your sweat sessions into your favorite hangouts with our Studio Fitness ...

Looking for a fun way to bond with your partner while breaking a sweat? Working out together is the perfect combination of quality time and healthy living. Not only will you motivate each other, but you&rsquo;ll also share some laughs and make fitness a team effort. Here&rsquo;s our favorite workout designed for you and your sweetheart to tackle together!&nbsp;
&nbsp;
<h3>Warm-Up: Dynamic Duo Stretching (5 minutes)&nbsp;</h3>
Start with some partner stretches to get your bodies ready for action.&nbsp;
Back-to-Back Twists: Sit back-to-back, link arms, and twist your torsos in opposite directions to stretch your core and back.&nbsp;
Hamstring Stretch Hand-Off: One partner bends forward into a hamstring stretch while the other gently presses down on their back for a deeper stretch.&nbsp;
High-Five Lunges: Step forward into lunges and give each other a high-five as you alternate legs.&nbsp;
&nbsp;
Time to kick things up a notch!&nbsp;
&nbsp;
<h3>Circuit 1: The Power Couple Challenge&nbsp;</h3>
Partner Squats (3 sets of 15): Stand facing each other and hold hands. Squat simultaneously while maintaining balance and encouraging each other.&nbsp;
Push-Up Claps (3 sets of 10): Perform push-ups facing each other. At the top of each push-up, reach out and clap your partner&rsquo;s hand.&nbsp;
Wheelbarrow Walks (1 minute per partner): One partner holds the other&rsquo;s ankles as they walk forward on their hands. Switch roles after 1 minute.&nbsp;
&nbsp;
<h3>Circuit 2: Cardio Connection&nbsp;</h3>
Partner Sprint Drills (3 rounds): Take turns sprinting short distances while your partner cheers you on.&nbsp;
Jump Rope Relay (2 minutes): Use a single jump rope and take turns jumping for 30 seconds each.&nbsp;
Shadow Boxing (2 minutes): Face each other and mimic boxing moves (jabs, hooks, and ducks) for a fun and energetic workout.&nbsp;
&nbsp;
<h3>Circuit 3: Core Crush&nbsp;</h3>
Sit-Up Pass (3 sets of 15): Sit facing each other with knees bent. Perform a sit-up and pass a medicine ball or light weight to your partner.&nbsp;
Plank High-Fives (3 sets of 10): Get into a plank position facing each other. Alternate tapping each other&rsquo;s hands while maintaining your core stability.&nbsp;
Leg Throws (3 sets of 12): One partner lies on their back while the other gently pushes their legs down as they try to resist the motion. Switch roles after each set.&nbsp;
&nbsp;
<h3>Cool Down: Partner Yoga Poses (5 minutes)&nbsp;</h3>
Finish strong with some calming partner yoga poses.&nbsp;
Double Downward Dog: One partner assumes a downward dog position while the other rests their legs on the lower back for a fun inversion.&nbsp;
Seated Forward Fold with Support: Sit facing each other, hold hands, and take turns gently pulling the other into a forward fold.&nbsp;
Heart-Opener Pose: Stand back-to-back, link arms, and lean away from each other to open up your chest and shoulders.&nbsp;
&nbsp;
Working out with your partner isn&rsquo;t just good for your body, it&rsquo;s great for your relationship too! Exercising together can increase emotional bonding, trust, and teamwork. Plus, it&rsquo;s a fun way to mix up your routine and hold each other accountable.&nbsp;
So, grab your sweetheart, drop the kids off at the Kid Zone and give this work out a try. Whether it&rsquo;s your first date to the club or a weekly tradition, these exercises are guaranteed to bring you closer while helping you crush your fitness goals. Sweat together and grow stronger, both physically and as a couple! &nbsp;
In need of a date night, anyone? Drop the kids off at our Parent's Night Out for 4 hours of non-stop fun while you and your partner enjoy some well-deserved time together! Swing by the Welcome Desk to snag your spot and more information!&nbsp;

Here’s our favorite workout designed for you and your sweetheart to tackle together!

Our Favorite Workout for You and Your Sweetheart

This full-body workout incorporates strength and stability with functional movement patterns that fit right into your day! Perform 3 to 4 sets of 6 to 10 reps for each exercise.&nbsp;
&nbsp;
<h3>1. Front Squat (3&ndash;4 sets, 6&ndash;10 reps)&nbsp;</h3>
Equipment: 5 to 10-pound Dumbbell, kettlebell, or medicine ball&nbsp;
How To: Stand tall with your desired weight in front of your chest in a goblet rack position. Maintain a neutral spine as you lead the squat with your hips, lowering until your thighs are parallel (or slightly below) to the ground. Drive your feet into the floor to return to a standing plank position.&nbsp;
&nbsp;
<h3>2. Overhead Press (3&ndash;4 sets, 6&ndash;10 reps)&nbsp;</h3>
Equipment: Dumbbells, kettlebell, or medicine ball&nbsp;
How To: Start with 5 to 8-pound weights in a front rack position (elbows under the weights), standing tall with feet shoulder-width apart. Press the weight overhead until your arms are fully extended, keeping a neutral spine and tall posture throughout and come back to starting position. &nbsp;
&nbsp;
<h3>3. Staggered Stance Deadlift (3&ndash;4 sets, 6&ndash;10 reps)&nbsp;</h3>
Equipment: Dumbbells or a kettlebell&nbsp;
How To: Stand in a staggered stance with one foot slightly ahead of the other. Hold 5 to 10-pound weights at your sides, arms extended. Hinge at the hips to lower the weights below your knee, maintaining a straight back. Push through your front foot and the ball of your back foot to return to the start.&nbsp;
&nbsp;
<h3>4. Dumbbell Halo (3&ndash;4 sets, 6&ndash;10 reps)&nbsp;</h3>
Equipment: Dumbbell or kettlebell&nbsp;
How To: Hold the weight in front of your chest with your core brace. Slowly circle the weight around your head, lifting one elbow and then the other. Maintain an upright posture and return to the start.&nbsp;
&nbsp;
<h3>5. Plank (3 sets, 15&ndash;30 seconds)&nbsp;</h3>
Equipment: Floor mat&nbsp;
How To: Start in a plank position with your elbows and wrists directly under your shoulders. Extend your legs, keeping your body in a straight line. Hold with a neutral and engaged core. Complete this circuit for a balanced strength session that builds power, mobility, and stability!&nbsp;

This full-body workout incorporates strength and stability with functional movement patterns that fit right into your day! Perform 3 to 4 se

PRIMEFIT Workout of the Month: Month 6

This full-body workout incorporates strength and stability with functional movement patterns that fit right into your day! Perform 3 to 4 sets of 6 to 10 reps for each exercise.

February is Heart Health Month, and it&rsquo;s the perfect time to check in on one of the most important muscles in your body! Cardiovascular exercise, also known as cardio, plays a vital role in keeping your heart strong and healthy. But how much cardio is enough? Let&rsquo;s break it down.&nbsp;
&nbsp;
<h3>Why Cardio Matters&nbsp;</h3>
Cardio exercises, like walking, running, swimming, or cycling get your heart pumping and your blood flowing. These activities can help lower your risk of heart disease, manage weight, enhance your mood, and improve energy levels. It&rsquo;s not just about burning calories, it's about building a healthier, more resilient body and mind.&nbsp;
&nbsp;
<h3>How Much Cardio Do You Need?&nbsp;</h3>
According to the American Heart Association, adults should aim for at least 150 minutes of moderate-intensity cardio per week, like a brisk walk for 30 minutes 5 days a week or 75 minutes of vigorous-intensity cardio, like cycling for 25 minutes 3 days a week. &nbsp;
&nbsp;
<h3>Easy Ways to Add Cardio to Your Routine&nbsp;</h3>
Start by taking a walk with a friend after work or parking farther away from the store to get in a few extra steps. You can also take the stairs or squeeze in a quick 10-minute jog during lunch. Spice things up with an energetic <a href="https://www.inshape.com/studio-classes/studio-classes/dance" rel="follow">Zumba</a> class or combine cardio with strength training through a high-intensity interval training (<a href="https://www.inshape.com/studio-classes/studio-classes/hiit" rel="follow">HIIT</a>) session, it's a great way to save time while getting the benefits of both. &nbsp;
&nbsp;
<h3>Signs You&rsquo;re on Track &nbsp; &nbsp;&nbsp;</h3>
Wondering if your cardio routine is working? Signs that your heart health is improving include climbing stairs or handling daily tasks without getting winded, a decreasing resting heart rate, more energy throughout the day, and quicker recovery after exercise. Keep it up!&nbsp;
&nbsp;
<h3>Let&rsquo;s Celebrate Heart Health Month Together!&nbsp;</h3>
This February, challenge yourself to prioritize your heart. Whether it&rsquo;s a brisk walk or a <a href="https://go.inshape.com/studio-classes/class-schedule?_gl=1*4fkplb*_gcl_aw*R0NMLjE3Mzc0OTgxMDEuQ2owS0NRaUFxTDI4QmhDckFSSXNBQ1lKdmtkLXFVNG9uVUlSRzFXdThIdHhPRmFpYzI4VWhMUEFIUG5uRG5lR1U4TWtYUWtkcnE5c3B4UWFBcEdpRUFMd193Y0I.*_gcl_au*MTQ5NTcyMjkxNC4xNzM3MTU1MDc3*_ga*MTY4NTA1MDA3NC4xNjk3NzMzNzIz*_ga_3N948X0VW6*MTczNzY3MDEwNS4zNjkuMS4xNzM3NjcxNjE3LjYwLjAuMA.." rel="follow">cycle</a> class, every little bit counts. Remember, your heart works hard for you, give it the love and care it deserves!&nbsp;

Cardio plays a vital role in keeping your heart strong and healthy, but how much cardio is enough? Let’s break it down.

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