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Burnsville, MN

952.777.2061

14635 County Road 11
Burnsville, MN 55337-4775
(Summit Oaks Square)

Mon - Fri: 6am - 8pm
Sat: 7am - 5pm
Sun: Closed

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Burnsville Club News

Mini Shepherd’s Pies Recipe

Healthy Mini Shepherd's Pie

St. Paddy’s Day is on its way! What better way to celebrate than with healthy and delicious miniature shepherd’s pies? Thanks to spinach and winter squash, this dish packs some powerful nutrients that help your body stay fueled and offer great health benefits. Perhaps it’s just the luck of the Irish that makes this dish both tasty and good for you.

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Build Your Endurance

Welcyon members on recumbent bikes

Being unable to finish a walk, do lawn work or gardening, and play with your grandchildren can diminish your quality of life. Feeling tired or having a lack of energy may be the result of inactivity—so try aerobic exercise!

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Muscle Vanishing in Aging Adults

Welcyon member working out

That’s a headline you’ve never read. But, considering the seriousness of the problem, it’s one that should be printed on the front page of every newspaper. Without doing the right things (outlined in this blog), the average American who lives an average lifespan will have lost 70% of the muscle tissue in his/her arms and legs. That leads to physical weakness and a gradual, progressive decline in the ability to do the day-to-day activities required to live a full, independent life.

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Chocolate Pom-Poms for Valentine’s Day

chocolate covered pomegranate seeds

Pomegranate fruit and juice have many healthy properties. They are rich in vitamin C and antioxidants, are a good source of fiber and have anti-inflammatory properties. Studies show that eating the fruit and/or drinking the juice can help protect against disease. Learn what great nutrients one cup of pomegranate seeds contain, and enjoy this delicious dessert with your Valentine.

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Bok Choy Slaw Recipe

In recent years bok choy has become more widely available in the United States to consumers and nutritionally, bok choy is a great choice. It is low in calories and glycemic index and high in vitamins K, C and A. It can be added raw to salads or served cooked in a stir-fry or sautéed as a side dish (1 cup of cooked boy choy is only 20 calories). It is richer in vitamin A than some other cruciferous vegetables including broccoli, cauliflower and Brussels sprouts.

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Make Your Exercise Routine for 2017 “Just Right”!

Welcyon Members 2017

When it comes to answering the question, ‘How hard should I exercise?’ who would have imagined that a little girl in the cottage of three bears would be so prophetic? Goldilocks instructed us, ‘not too hard’, ‘not too easy’, ‘but just right’! Time and time again, exercise research has demonstrated the exact same thing; use just the right intensity to safely get really good exercise results.

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Weight Loss Blues? New Hope For A New Year!

Year after year, “losing weight” is the most common New Years resolution. It is pretty safe to say it is also the worst kept resolution. There are a few key reasons why the weight loss resolution almost never sticks –

  • Research shows that almost all ‘diets’ have little, if any, lasting weight-loss effect
  • It’s humanly unnatural (if not impossible) to live in a constant state of mild hunger when food is readily available, and,
  • We’ve been told that to lose weight, you need to eat less and exercise more. But, studies show that exercising more stimulates one to eat more, in order to replace the calories burned by the exercise. In fact, for physically active people, caloric intake is very-well balanced by calories burned; almost automatically. Proof of that? Almost all people who have regularly exercised for years maintain the same body weight.
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Holiday dessert-worthy and still on the diet!

These days it is hard to find a recipe that works for everyone and still taste good enough to qualify as a holiday-worthy dessert. What with all of the gluten free, dairy free, grain free, and reduced sugar dietary needs, it is hard to accommodate them all. If you are a chocolate lover, this recipe will do just that—and still tastes great. You can even go ala mode with some coconut or almond milk ice cream!

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How is Your Factory Running?

Welcyon club members

Have you ever thought of your body as a factory? If not, well, it is. And, the great thing is, physical activity/exercise is the power switch that turns your factory on and keeps it humming along. What does your factory produce in response to exercise?

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Hash Out a Healthy Thanksgiving Side

healthy Thanksgiving side dish

Sweet potatoes provide some surprising health benefits. Research shows they provide sizable amounts of Vitamin A, C and manganese. They provide anti-inflammatory nutrients and even potentially assist with the regulation of blood sugar since they help steady the pace of digestion. This year instead of the traditional sugar laden, marshmallow topped, sweet potato casserole, try a savory sweet potato hash. Enjoy all the goodness of the sweet potatoes without the added sugar.

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The Fall Healthy Eating Challenge

Healthy Salad

With the Holiday season quickly approaching, let’s be proactive and refocus on eating healthy.

With that in mind, we’re announcing a Fall Healthy Eating Challenge.

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Eat To Live Workshop

Fruits and Veggies

Tuesday, October 11, 7:00 pm

At Welcyon we encourage you to embrace all aspects of healthy living. Including health eating habits along with your exercise routine can make a difference.

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Biceps, Triceps and You

Five Ways to Keep Upper Arm Muscles Healthy & Strong

Bicep Tricep Machine

Whether you’re swinging a tennis racquet or lifting your grandchild, you need strong biceps and triceps. But as we age, these muscles can rapidly diminish, leaving us unable to do even the simplest chores. Fortunately, strength training can restore lost muscle and prevent age-related loss. Check out five ways to tone up—safely and fast!

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Oh, My Aching Back!

Your Lower Back Pain Could Be Part of a Much Bigger Problem

Man with Lower Back Pain

Lower back pain seems like an inevitable part of aging. Just pass the ibuprofen and carry on. Right? Actually, discomfort in the lumbar region is often the first symptom of deeper problems that can drastically impact your mobility and quality of life. Fortunately, there’s a practical solution that builds strength, corrects posture, and eliminates back pain. And it doesn’t come in a bottle.

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FREE WORKSHOP: Life Reimagined!

Tuesday, May 10, 6:30 PM

Hot air balloon over maze

Today, we Americans are living longer than ever. But are we living better? As we push past 50, we must navigate a maze of economic, health, social & technological challenges. How do you choose your path and create a new purpose for the next half of life? That’s what Life Reimagined is all about. Join us for this free two-hour “life checkup” where you’ll get inspired about your possibilities!

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FREE WORKSHOP: Food & Nutrition - 10 Things Your Doctor Isn’t Telling You

Healthy Food Image

Thursday, April 14, 7 pm

Food is medicine. Today, that old nugget of folk wisdom is backed by an avalanche of scientific findings. So why does your doctor keep writing prescriptions for expensive—and sometimes dangerous—drugs? The answer just might save your life.

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Year-Round Fitness for All-Round Good Health

Welcyon, Fitness After 50–Burnsville owner Jim Fisher is interviewed on Kare 11 News

Jim Fisher, owner of Welcyon–Fitness After 50 in Burnsville, joined KARE 11 News @4 with some tips on how to keep active and healthy all year long.

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FREE WORKSHOP: Active Living with Arthritis

Active living with Arthritis

Tuesday, March 15, 7 pm

If you suffer from the pain, stiffness and swelling of arthritis, you’re not alone. More than 50 million Americans have the affliction. Even simple chores can be difficult, let alone long walks, swimming or dancing. But it doesn’t have to be that way! Start reclaiming your active lifestyle by attending this FREE session.

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Winter Classes Schedule

Welcyon Winter Class Schedule

From heart-healthy Small Group Cardio classes to relaxing yoga sessions, we’ll help you bust the winter blues and boost your overall fitness. It’s all part of our commitment to bring you the most value for your membership dollars—and the best outcome for your health.

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FREE WORKSHOP: Brain Fitness for Life!

Brain Fitness for Life

Thursday, January 28, 7 pm

Is your brain firing on all circuits? Or unplugging one neuron at a time? Brains—like muscles—need exercise to thrive—especially as we age. Whether you want to stay competitive at work or keep up with your grandkids, this session shows you how to get your brain going full throttle.

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Defusing Holiday Stress

There’s a cure for holiday stress

Stressed out by the Holidays? You’re not alone. For many, the season of joy is often a soul-straining slog through crowded malls, intense family gatherings, and fretful finances. But it doesn’t have to be that way. By making a few simple changes, you can renew your Holiday experience, and find a sense of peace and contentment to carry you into the New Year.

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Five Tips for Healthy Holiday Eating

Five Tips for Healthy Holiday Eating

It starts with a few innocent nibbles at Halloween. Next thing you know, it’s turkey with all the fixings and platters of tempting Holiday desserts. By the time New Year’s hits, your healthy habits have gone off the rails. But don’t despair! We’ve got five tips to help you cut those empty calories while still enjoying hearty, satisfying meals.

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Can Strength Training Make You Smarter?

Hitting the Gym Twice a Week Stimulates Brain Health

Hitting the Gym Twice a Week Stimulates Brain Health Resistance training is our core focus at Welcyon. For good reason, too. Not only does it make you stronger, healthier, and more energetic—it just might unleash your inner Einstein! Studies show that it’s the most effective way to boost and maintain brain function as we age. That’s one more reason why working out at least twice a week at Welcyon is the smart thing to do.

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5 Ways to Avoid Holiday Weight Gain

5 Ways to Avoid Holiday Weight Gain

For many of us, that big Thanksgiving feast kicks off a season of munching, crunching, and nibbling our way to bigtime weight gain. But it doesn’t have to be that way. With a little planning, we can navigate minefields of cookies, candies and hot apple pies without gaining an ounce—and still enjoy our favorite meals and treats!

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Shouldering a Full Load

Richard B. Got Four Times stronger a Whole Lot More Energetic

Richard B. Got Four Times stronger a Whole Lot More Energetic

Recovering from a shoulder injury, Rich needed a way to regain strength and muscle safely. Welcyon’s air-resistance machines helped him get a whole lot stronger plus gain new energy and stamina for softball, biking and all the activities he loves. Our program worked for him and can help you too.

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Strong and Pain-free: How Sharon Changed Her Life at Welcyon

Sharon Changed Her Life at Welcyon

After a bad fall at age 16, Sharon endured back pain for decades. Even the simplest physical activities became a trial. Suffering from rheumatoid arthritis, she couldn’t find the help she needed at any gym. Until she found Welcyon. Learn how this professional life coach gained strength, flexibility, and renewed joy in living. We can do the same for you.

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Welcyon Closed on Thanksgiving

In observance of Thanksgiving, Welcyon will be closed on Thursday, November 26.

We’ll resume normal hours for Friday and the weekend. We hope you have a happy, heart-warming celebration with your loved ones.

The Facts on Diabetes

How to Prevent, Delay or Control This Killer Disease
Tuesday, Nov 17, 7pm

Are you at risk for diabetes? Incredibly, 1 in 3 of us either have diabetes or could develop it. This makes us vulnerable to strokes, heart disease and other chronic illnesses. Take the first step toward preventing or delaying its onset by joining us for this enlightening workshop. Read on to learn more and reserve your free seat now!

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Coffee Packs a Potent Brew of Health Benefits

Whether you perk it, drip it, steam it or press it, that morning cup of Joe is good for your heart. Plus, new studies find it just might lower your risk for Type 2 diabetes, stroke, Parkinson’s disease, Alzheimer’s, and numerous forms of cancer.

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Free Workshop: Stop Aging, Start Living!

How Strength Training Turns Back Your Clock

Tuesday, Oct. 20, 7:00 pm

The data is in and the experts agree: strength training is one of the best things you can do to improve your health. From increasing stamina and energy to decreasing blood pressure and cholesterol, it’s the closest thing we’ve got to the fountain of youth.

Offering invaluable tips and pointers, this workshop will expand your understanding and help you get the most from your strength-training sessions. Read more to reserve your free seat now!

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Welcyon Closed on Labor Day

In observance of the Labor Day holiday, Welcyon will be closed on Monday, September 7. However, we’ll still be open regular hours on Friday and Saturday. We hope you enjoy a long weekend of picnics, fun and celebration with family and friends.

Want to Live Longer? Eat Your Selenium!

Studies show that even a “modest deficit” of this critical micronutrient heightens your risk for cancer, heart disease, immune dysfunction and other age-related maladies. Fortunately, it’s abundantly available in a wide range of foods, from fish to walnuts. Are you getting enough selenium? Check out this tip from Dr. Andrew Weil to see if your diet makes the grade.

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Stewed Peppers Harvest a Bowl of Warm Flavors

This time of year, the gardens and farm stands are bursting with peppers, tomatoes, and onions. Add a little garlic and you’ve got the makings for the season’s first warm and satisfying stew. Nutritious and delicious, it’s easily made—and enjoyed.

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Free Small Group Cardio in Burnsville

Get ready to work up a healthy sweat and have some fun! Small Group Cardio classes will be offered FREE of charge beginning Tuesday, September 8th at 7 pm. (No Monday session due to Labor Day) Additional 30-minute classes will be offered Monday through Friday at a variety of morning and evening times.

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Fit After 50: Eat Your Way to a Longer Life!

Tuesday September 22, 7:00 pm

How well do you know your diet? Is it building decades of good health? Or shaving years from your life? In this mouth-watering free session, you’ll start harnessing the power of food to super-charge your immune system.

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Coming this Fall: Free Small Group Cardio Classes!

We all know that strength and cardio training are essential components of your complete workout routine. To help you achieve peak form, Welcyon will begin offering Small Group Cardio Classes this fall—FREE of charge! These weekly, coach-led sessions are part of our commitment to bring you the most value for your membership dollars—and the best outcome for your health.

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Fire Up a Healthy Feast for Labor Day

Summer’s slipping by so fast you can almost smell the sizzle and smoke of Labor Day. Get ready to embrace America’s national outing of picnics and grilling. Check out these mouth-watering recipes for flame-seared chicken with herbed salsa, shrimp & plum kebabs, chipotle-lime corn-on-the-cob, and roasted zucchini. Plus, healthy desserts and refreshing beverages.

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Healthy Tips for Eating & Living Well After 50

Did you know that owning a pet can reduce your cholesterol? Or that eating a banana a day can help lower blood pressure? Or that dusting off your old guitar and finally nailing Stairway to Heaven can actually expand your mind? You’ll find these, and many other surprising tips for healthy, vibrant living in this quick read on WebMD.

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Coach Laurie Bikes 543 Miles Across Iowa

Our own Coach Laurie Ann Larson successfully completed the Ragbrai, an epic ride across the wide prairies and rolling hills of Iowa. In the course of seven days, Laurie rode from the western edge of the state along the Missouri River to its eastern border beside the Mississippi River. During almost 28 hours in the saddle, she and her husband covered more than 543 miles. Flattered by the cheers and support from members of the Burnsville club, Laurie encouraged them to follow her out on to the open road.

“We hope we may have inspired some of you to get your bikes out and ride—and perhaps think about joining us on the Ragbrai next year!” she said. “Remember, your body achieves what your mind believes!”

Launched in 1973, the Ragbrai is the oldest, largest and longest bicycle touring event in the world. You can learn more about the annual ride at Ragbrai.com.

You’re Never Too Old to Compete!

Not so long ago, the number-one athletic activity for folks over 50 was bench warming. These days, droves of older athletes are storming the playing field to reclaim their sports. Check out this story from the Minneapolis Star Tribune to learn how health clubs like Welcyon are helping people from 50 to 80 get back in the game and stay there. Read more.

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Want to Live Longer? Get Stronger!

If you’re over 50, you could be losing muscle—at an alarming rate. That makes you vulnerable to a host of degenerative diseases. Fortunately, Welcyon fitness guru, Mark Richards has a proven strategy for helping you regain strength, fitness and health for years of vital, energetic living.

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Summer Thriller: Garlic Shrimp with Peas

Cooking light doesn’t have to mean going light on taste! This saucy summer sizzler tosses shrimp, peas and garlic in a flavorful seafood broth enlivened with cilantro, parsley, and a spicy pinch of red chile. At just 157 calories a serving, it’s a satisfying addition to your picnic-table lineup.

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Happy 4th of July!

We will be closed on Saturday, July 4th for Independence Day. Enjoy the holiday!

Dad and Daughter Snip Old Age in the Bud

When Bill Pallasch hit his 80s, the master gardener feared it might be time to hang up his shears. Then he joined Welcyon. Only a few months later, he was hauling, mulching and digging with renewed stamina and strength. Deeply inspired by his success, Bill’s 60-year-old daughter joined Welcyon, too. Learn how the father-daughter duo renewed their health—and family bond—while working out.

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12 Brainy Recipes for Summer Fun

Ah, summertime! Barbecues, baseball, and brain food! Yes, that’s right—brain food! Stay sharp and alert for every sunny moment this season with fruits, veggies and meats that feed your mind. We found 12 picnic-perfect recipes loaded with protein, antioxidants, and brain-healthy fats. Wholesome and delicious, they’ll light up your neurons like the 4th of July!

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5 Tips for Staying Strong All Summer

With the warm weather coming on, you might be tempted to skip your workouts. While taking it easy might be fun for a week or two, you’ll eventually pay for it with big muscle loss. The good news is that training as little as once a week will maintain the strength you worked so hard to gain. This month, Coach Mark offers five tips for staying motivated and strong during the long, lazy summer.

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Small Group Classes Start Week of April 20

Add more fun, variety and challenge to your workout routine! Our new small group cardio classes begin the week of April 20. These 30-minute coach-led sessions will take your aerobic training to a higher level. Best of all, there’s no charge through June 27.

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Turn Your Walk into a Workout

As a form of exercise, walking has long played second-fiddle to running. Now, with a boost from intense, interval-style workouts, walking has become a great way to improve aerobic fitness and leg strength while lowering blood pressure. And it’s much easier on the body than running. Read more in the New York Times.

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Earlier Hours Starting in March

Club will Open at 6 AM

Calling all early birds! Beginning March 2, the club will open at 6 am, Monday through Friday. This is a great way to squeeze in a workout out before launching into your busy day. On Saturdays, we’ll continue opening at 7 am. As always, the club closes at 8 pm on weekdays and 5 pm on Saturdays. Welcyon is closed on Sundays.

Work Out. Eat Right. Lose Weight.

​You work out hard in the club. Why doesn’t it show on the bathroom scale? Although the benefits of exercise are innumerable, weight loss isn’t one of them. Shedding pounds requires a smart nutrition plan to go with your workouts. And that means more than counting calories. Learn the latest findings on exercise, nutrition and weight loss in this article by Dr. Jonny Bowden, renowned nutrition expert.

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Eat Something Fishy for a Healthier Heart and Brain

Protect your heart and boost your brain by eating fish. Rich in omega-3 fatty acids, cold-water fish like salmon can reduce the risk of heart attack, stroke, some cancers, and diseases like rheumatoid arthritis. Learn more about the many ways fish oil can improve your health in this article from Dr. Andrew Weil, integrative-medicine pioneer.

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Welcyon Unveils New Design and Décor for Clubs

It’s a new year and a new look for Welcyon! Starting with our recently opened clubs in Burnsville, MN and Boise, ID, we rolled out a sophisticated spa-like design. Incorporating natural elements like bamboo trees, water walls, and vibrant outdoor imagery, it’s an inspiring setting for working out, socializing and relaxing. Take a virtual tour and read the story behind the design for all new Welcyon health clubs.

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Fit After 50: Smarter Eating, Healthier You!

Free Wellness Workshop on February 24​ at 7 pm
You’re invited! Register now!

To be your best, regular exercise is crucial – and so is healthy eating. During this informative session, Alice Broderdorf, registered dietitian and cooking instructor will show you how to make smart food choices that get you fit without giving up taste and enjoyment.

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Burnsville Welcyon owner finds his mission after stroke

Jim Fisher, the owner of Welcyon in Burnsville, used to lead a high-pressure, high-flying life as the president of a $100 million printing company. Then, the bottom fell out when he had a stroke in 2012. Learn more about his journey to stand again, walk again, and help others live healthier lives in this inspiring story from the Sun Thisweek.​

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Skip Breakfast. Train Hard. Lose Weight.

Trying to shed a few pounds? Forget about the breakfast of champions! Exercising in the early morning before breakfast primes your body to burn baby burn!

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Creamy Cauliflower Soup with Chia

There’s no cream, but it’s oh so creamy! Cauliflower provides the rich and smooth feel of this luscious, warming soup. Add the super-food power of chia seeds, and you’ve got a nutritious meal that’s low on calories and high in fiber, magnesium, calcium and antioxidants.

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Sitting More Deadly than Obesity

You might want to sit down for this. On second thought, stand up! Research shows that “being sedentary may be twice as deadly as being obese.” The good news is that doing as little as 20 minutes of brisk walking a day can significantly decrease the chances of an early death. This is true whether you’re normal weight, overweight or obese.

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Beating diabetes, how Welcyon can help you

Diabetes is a serious disease affecting more than 29 million people in America. The good news is that you can manage, or entirely eliminate diabetes through aerobic exercise, strength training and nutrition—the pillars of the Welcyon program.

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Leaving the Big Bad Gym Behind

For most people, the torn earth, poured concrete and rebar of a new construction project might seem an unlikely spot for a personal-fitness epiphany. But as Ray Littlefield sat in traffic beside the site of a future Welcyon club in Burnsville, something about that “Fitness After 50” sign really resonated.

“Until then, I had not made health a priority,” said Littlefield, who just turned 50 in September. “Stress and lifestyle have taken their toll.” Often working 60 hours a week for a Twin Cities software firm, the busy sales executive grapples with high blood pressure, high cholesterol, and extra weight. “I’ve got a one-year-old grandchild, and I want to be around to watch him grow up. I realized I needed to make some changes.”

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Claims of increased strength are based on an analysis of 716 members who exercised for two years. Results will vary based on each individual’s level of participation. Wellness claims are based on evidence in health and exercise science literature.
Franchises that receive federal assistance from the U.S. Small Business Administration by law, may not discriminate, prohibit, or deny services to any individual who seeks membership at the franchisee’s facility.