“Orange You Glad It’s Summer” Smoothie Recipe

It’s summer time and you’re feeling fine! But this smoothie will help you to feel even better, because it’s loaded with high-fiber, high-antioxidant ingredients.

Read more to learn about the health benefits this smoothie provides, and to get the recipe.

Aerobic Exercise: Getting it Just Right

The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) recommend “adults engage in 30 minutes of moderate intensity exercise on 5 days per week.” But what does that mean? Read more for an explanation of “moderate” and “engage,” to demystify how much aerobic exercise you should be getting, and how hard it should be.

“HIIT” The Youthful Energy Jackpot at Welcyon

At Welcyon, we offer HIIT classes as a part of our membership, as we recognize the important role HIIT plays in maintaining energy and keeping your body functioning at its best. Recent study results are now showing just how effective HIIT workouts are at providing energy and slowing the aging process.

Healthy Vegan Black Bean & Avocado Enchiladas

Spice up your Cinco de Mayo with this delicious enchilada recipe. It is vegan, and can be made gluten free, making it a dish the whole family can enjoy. Plus, black beans are a great source of fiber and protein, while being low in fat. They are also packed with vitamins and minerals like folic acid, magnesium, potassium, and iron—which are vital to helping your body function properly and stay energized and keep muscles healthy.

Welcyon Strength Exercise: The Energizer Bunny® Secret

Stronger muscles are the most obvious benefit of doing regular, good quality, strength exercise. However, you might be surprised that there’s a second wonderful benefit from you doing all of those repetitions on the Welcyon strength machines…

April Activities Calendar

In April, we’ll be celebrating life’s little joys throughout the month! Check out the April Activities Calendar to see the schedule.

They Were Right!

I’m not sure from whom you heard it first: your mother, your grandmother, your grade school teacher, or maybe all of them.“Sit up straight! Don’t slouch!”

Now, an occasional slouch is just fine. What they were hoping to prevent is the habit of slouching, which could lead to bad posture. And, it turns out they were right.

Spring Snickerdoodle Smoothie

Spring has officially sprung! What better way to celebrate than with a healthy and refreshing snickerdoodle green smoothie? This indulgently healthy treat will leave your sweet tooth satisfied, without the guilt of an empty cookie jar.

Mini Shepherd’s Pies Recipe

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.

Build Your Endurance

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!

Muscle Vanishing in Aging Adults

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.

Chocolate Pom-Poms for Valentine’s Day

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.

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.

Make Your Exercise Routine for 2017 “Just Right”!

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.

Success Story: Rory M.

A failed back surgery caused Rory to become inactive and gain weight. Along with his weight gain, his blood pressure started rising, too. Rory knew it was time to get back into shape, and decided Welcyon was the right place to do it.

After just a few months at Welcyon, he’s losing weight, walking faster, and seeing results!

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.

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!

How is Your Factory Running?

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?

Hash Out a Healthy Thanksgiving Side

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.

New classes, expanded schedule!

Add fun, variety and challenge to your workouts with our NEW small group, low-impact cardio classes; or experience benefits like stress reduction, and improved flexibility, strength, posture, bone health, and immunity with our yoga classes! Read more for the full schedule and how to sign up.

30-Day Plank Challenge

Starting Monday, August 1

Planks are ideal exercises because they provide an intense workout for almost every muscle group but go easy on your joints. Whether you’re a seasoned ‘plankster’ deep in the flow, or don’t know a forearm plank from a bear crawl, you’ll love this challenge.

Slimmer, Stronger & Conquering the Garden!

Since joining Welcyon in November 2015, Judy D. has shed 16 pounds and increased her strength by 105%. That translates into a whole lot more energy, stamina and endurance for her gardening and all the activities she loves. Watch Judy’s video to learn how Welcyon helped her reach her goals.

Biceps, Triceps and You

Five Ways to Keep Upper Arm Muscles Healthy & Strong

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!

Oh, My Aching Back!

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

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.

FREE WORKSHOP: Prescription for Good Health!

Thursday, May 19, 7 PM

Strength training is about much more than building muscle—it’s a proven way to prevent or reverse chronic conditions like diabetes, and gain energy and shed pounds.

Fit After 50: Gardening with Don Kinzler!

Tuesday, April 26, 7 pm

With the days warming and the sun shining longer, Garden Season will soon be upon us! So whether you’re a rank beginner or a green-thumbed veteran, you’ll want to join us for this informative workshop with gardening expert and columnist, Don Kinzler.

Catching His Breath Again

After Losing 40 Pounds, Pete is Breathing A Lot Easier

Pete Budzielek’s life took his breath away—but not in a good way. Overweight and suffering from type 2 diabetes, he was often short of breath. Plus, with snoring and sleep apnea wrecking his sleep, he was tired all the time. Since joining Welcyon last June he has lost 40 pounds, and gained a whole lot of strength and energy.

Shedding Weight and Feeling Great

“I’ve lost about 30 pounds and don’t plan on stopping now!”

—Curt Brosdahl

Fit After 50: Re-Energize Your Heart!

Tues, February 23, 7 pm

Feel like your get-up-and-go took the last flight south? Boost your energy and staying power with high-intensity interval training (HIIT). These fast-paced cardio sessions can make you stronger and leaner, with more stamina and a healthier heart. Learn how to get started at this informative workshop.

FREE WORKSHOP: Step into the Fitness Mindset

Tuesday, January 19, 7 pm

Reaching your fitness goals depends as much on your state of mind as the state of your body. Are ingrained thought patterns keeping you from achieving your personal best? Learn how to break out and accelerate success during this liberating session with Teresa Lewis, Mindset Coach and radio personality.

Defusing 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.

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.

Can Strength Training Make You Smarter?

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.

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!

Shouldering a Full Load

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.

Strong and Pain-free: How 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.

Welcyon Closed on Thanksgiving

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

We’ll have abbreviated hours on Friday: 7 am to 5 pm, and will resume normal weekend hours on Saturday: 7 am to 5 pm. As always, we are closed on Sunday. We hope you have a happy, heart-warming celebration with your loved ones.

An Evening Out with the Lost Italian!

Chef Tony Nasello Shares Secrets of Healthy Mediterranean Cuisine
Thursday, November 12, 6:00pm

Join us as Chef Tony Nasello, owner of Sarello’s Culinary Events Center, shares delicious recipes and sensible strategies for controlling portions, creating healthy alternatives, and eating for the season. Read on to learn more and reserve your free seat now!

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.

Free Workshop: Stop Aging, Start Living!

How Strength Training Turns Back Your Clock

Thursday, Oct. 22, 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!

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.

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.

Free 30-30 Group Cardio in Fargo

Get ready to work up a healthy sweat and have some fun! 30-30 cardio is easier, more effective and burns more calories than traditional high-intensity interval training. Come see what it’s all about during a special Preview Session on Tuesday, September 8 at 10 am. Regular classes begin Tuesday, 9/15. Remember, to accommodate as many members as possible, you can take a maximum of one class per week. Class sizes are limited to five.

Fit After 50: Turn Back Your Biological Clock!

Tuesday September 29, 7:00 pm

If you’re deskbound and over 50, you might be aging more rapidly than you think. Studies show that sedentary adults are more vulnerable to diabetes, heart disease and other chronic conditions. But it doesn’t have to be that way! In fact, with the right approach to exercise and nutrition, you could live to be 100.

Small Group Cardio Classes Resume This Fall!

We all know that strength and cardio training are essential components of your complete workout routine. To help you achieve peak form, we are resuming Small Group Cardio Classes this fall! These weekly, coach-led sessions are part of our commitment to bring you the best outcome for your health.

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.

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.

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.

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.

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.

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.

Happy 4th of July!

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

New Saturday Hours for Summer!

With the sun shining, recreation and travel plans are heating up! To better accommodate your busy summer schedules, we’re reducing our hours of operation on Saturdays.

Beginning Saturday, June 20, we’ll be open from 7 am to 2 pm.

We’ll resume our normal 7 – 5 pm schedule after Labor Day—on Saturday, September 12. Our weekday schedule remains unaltered: 6 am to 8 pm.

Enjoy your sunny Saturdays!

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.

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!

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.

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.

Come See Us at the Home & Garden Show

Feb 27, 28 & March 1 at the Fargodome

Spring is a great time to get started on house and garden projects. And what better place to get inspiration than the Red River Valley Home & Garden Show? Be sure to stop by and see us if you go. We’ll have a booth in the exhibit area. Hope to see you there!

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.

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.

Fit After 50: Smarter Eating, Healthier You!

Free Wellness Workshop on February 26 at 7 pm

To be your best, regular exercise is crucial. But so is healthy eating. During this informative session, Rita Ussatis, Cass County Extension Agent, will show you how to make smart food choices that get you fit without giving up taste and enjoyment.

Welcyon Book Club Meets on Friday, February 27

This Month’s Selection: Snow Flower and the Secret Fan

Give your mind a workout with our moveable literary feast! For this month’s book club, I’ll be leading a discussion about Snow Flower and the Secret Fan, by Lisa See.

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!

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.

You’re Invited to Our February Open Houses!

Be sure to stop by for a cup of hot chocolate or apple cider during our February Open Houses. Bring along your family and friends for a tour. If they join they get a discount and you earn a bonus FREE month or $50 VISA Gift Card.

February 7 and 14 from 10 AM to Noon

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.

Get Fit with HIIT! Preview Workshops Start in January

Crank the voltage on your fitness program with a HIIT Class (high intensity interval training). These intensive cardio sessions help you burn calories, shed body fat and lose weight. Even better, you’ll build muscle, strength, speed and stamina, while lowering blood pressure, cholesterol and blood sugar.

Join now and save $62

Can you believe the new year is almost upon us? Build strength and be your healthiest for the festivities ahead by joining Welcyon today.

To help you get started, you can join now as a 12-month member, and get your 13th month free - a saving of $62.

Welcyon Holiday Hours

The holidays are quickly approaching and we wish you special time spent with friends and family. Please take note of the changes to our hours for the holidays and adjust your workout accordingly.

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.

Reaping the rewards: Reluctant exerciser makes turnaround at Welcyon

Barb Arneson is a member turned fitness coach at the Welcyon, Fitness After 50 - Fargo, club. At 56, Barb first joined Welcyon at her sister’s urging and quickly became a regular, working out three days a week in the club. Now, as one of our coaches, she is helping others do the same.

Staying Strong—and Growing Stronger—After 50

These days, hitting 50 is no cause for easing into the slow lane. In fact, it’s time to kick the accelerator and get on down the highway. Welcyon members know the next leg of their journey requires strength, stamina, and a tankful of good attitude. Thanks to our safe, friendly, scientifically designed workout environment, scores of aging Boomers are getting the support—and muscle—they need to turn the Golden Years into a Gold Rush of health, fitness and vitality. Now, with our new Strength Analysis, we’ve got the stats to prove that fitness after 50 isn’t a dream—it’s the new reality for a growing number of Americans.