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.Read more >
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.Read more >
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.Read more >
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.Read more >
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…Read more >
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.Read more >
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.Read more >
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.Read more >
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!Read more >
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.Read more >
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.Read more >
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.Read more >
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.Read more >
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 –
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!Read more >
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?Read more >
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.Read more >
October 26, 6:30 pm
Dr. RJ Williams is a caring and compassionate physical therapist. RJ received his undergraduate at the University of Nevada and his Doctor of Physical Therapy degree at Touro University Nevada. He commonly treats vestibular injuries, complex balance dysfunction; falls risk reduction and general orthopedic injuries. Join us October 26 at 6:30 pm for essential tips for healthy aging adults over 50.Read more >
Thursday, September 1, 6:30 PM
When it comes to exercise and nutrition, many of us focus on one at the expense of the other. Yet to reap big health benefits, we must integrate both. During this must-attend session, we’ll show you how key strategies for a balanced and healthy lifestyle.Read more >
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!Read more >
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.Read more >
Tuesday, March 22, 6:30 PM
How well do you really know the produce section of your grocery store? Are you choosing the right mix of fruits and vegetables for your body? Which veggies are more nutritious—canned or frozen? And is organic really worth the extra money? Solve these and many other nutritional mysteries during this informative tour of the grocery store.Read more >
We were recently featured on KSNV NBC Las Vegas and had a chance to discuss staying fit after 50. Suzanne explains, “Just because we’ve reached a little bit older age than we used to be, there’s no reason we can’t exercise as we used to, if you keep your fitness level up all the time. But if you’re new to it, and have been sitting on the couch for a while, working or getting your career going and everything, you can start slowly and surely—there’s a lot of things you can do.”
Welcyon is a new kind of health club that offers a better way to help you get fit. We provide one-on-one coaching, safe and easy-to-use strength-building equipment, and a friendly, non-intimidating environment.
View the video segment to watch Welcyon, Fitness After 50 Henderson owner Suzanne Severino, and Welcyon coach Scarlett Quesnel discuss how to stay fit after 50.
Wednesday, February 17, 6 PM
We all know we should exercise regularly, but getting motivated can be hard. How do you start and stay on track? Or carve time in an overloaded schedule? Join Melanie Baldwin, fitness expert and heart-disease survivor as she shares her inspiring story and offers practical advice for making fitness a part of your life.Read more >
As of today, January 30th, our weekend hours have changed!
Please note that the new weekend hours are:
Saturday: 8am - Noon
Sunday: 10am - 2pm
We look forward to seeing you at the club during these adjusted weekend hours.
Starting on January 30th, 2016 our weekend hours will change.
Our new hours will be:
Saturday: 8am - Noon
Sunday: 10am - 2pm
We look forward to seeing you at the club!
Our club was recently featured on Valley View Live for our unique approach to fitness for people 50 and above. “We’re a boutique gym—we’re small… specialized just for people who are 50 and over… There’s not an intimidation factor because we’re all in the same boat.”
At Welcyon, we provide a relaxed, friendly and welcoming environment, and offer safe, easy-to-use strength-building equipment and one-on-one coaching.
View the video segment to watch owner Suzanne Severino explain all that Welcyon, Fitness After 50 in Henderson has to offer.
Wednesday, January 27, 6 pm
In today’s unpredictable world, violence can invade any street corner or private space. Don’t be a victim! Let former Navy Seal and martial arts expert Chris Caracci show you simple self-defense moves, and other techniques that could save your life!Read more >
Tuesdays: 8:30 am
Saturdays: 10 am
Whether you want to increase flexibility or decrease stress, yoga improves fitness and quiets the mind! Join us for gentle sessions led by Scarlett Quesnel, Welcyon fitness coach and yoga instructor.
The cost is $5 per class. You can buy a single class or a punch card of 5. Be sure to sign up ahead of time—spots go fast! Bring a yoga mat, a yoga block or two, and a yoga strap (for deepening stretches). Call or inquire at the front desk to learn more.
NOTE: There will be no classes on December 8, 22, or 26th.
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.Read more >
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.Read more >
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.Read more >
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!Read more >
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.Read more >
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.Read more >
In observance of Thanksgiving, Welcyon will be closed on Thursday, November 26.
We’ll resume normal hours and will be open on Friday, Saturday and Sunday. We hope you have a happy, heart-warming celebration with your loved ones.
Henderson’s Over-50 Crowd Finds Strength & Community at Welcyon
If you don’t like the pace, pressure and attitude of big gyms, you’re not alone. That’s why Welcyon, a health club catering to adults over 50, is attracting a loyal following in Henderson. Small, welcoming, and non-intimidating, Welcyon offers one-on-one coaching, state-of-the-art equipment, and convivial community atmosphere. No wonder the health club sometimes seems more like a social club.Read more >
Free Wellness Workshop
Tuesday, November 10, 6 pm
Only the turkey should be stuffed this holiday season! Our free workshop shows you smart, easy ways to enjoy tasty yet healthy eating while avoiding extra pounds. Read on to learn more and reserve your free seat now!Read more >
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.Read more >
How Strength Training Turns Back Your Clock
Tuesday, Oct. 20, 6:00 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 today!Read more >
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.
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.Read more >
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.Read more >
Get ready to work up a healthy sweat and have some fun this fall! Small Group Cardio classes will be offered FREE of charge beginning next month. Stay tuned for more details, including days and times. Remember, to accommodate as many members as possible, you can take a maximum of one class per week. Class sizes are limited to five.Read more >
Wednesday, September 23, 6:00 pm
If you’re deskbound and over 50, you might be aging more rapidly than you think. But it doesn’t have to be that way! This FREE session explores seven proven ways to build strength, boost energy and gain vitality for life.Read more >
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.Read more >
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.Read more >
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.Read more >
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.Read more >
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.Read more >
Helping Welcyon members obtain good health is more than a job to Coach Kim Bray—it’s her passion and mission in life. But the 52-year-old body builder was not always glowing with well-being. In fact, her early years were consumed by illness. Learn how her struggle to heal and grow strong has made of her one of Welcyon’s most popular and effective coaches.Read more >
When her blood pressure ran high and her energy ran low, Judy Colegrove knew she needed to get off the couch and back into life. See how Welcyon is helping the 69-year-old empty nester beat the retirement blues and reclaim a life of health, fitness and vitality. We can help you, too!Read more >
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.Read more >
We will be closed on Saturday, July 4th for Independence Day. Enjoy the holiday!
The Coach Colleen Cortez Story
Vibrant, energetic and glowing with good health, Coach Colleen Cortez is an inspiration and role model for Welcyon-Henderson members.
You’d never guess that the former Ms. Olympia’s youth was consumed by a life-threatening disease. And if not for a chance encounter on a Canadian beach, she might have never overcome it.Read more >
You’re invited for food, refreshments, door prizes, tours and more as we celebrate our Grand Opening with an open house and ribbon cutting!
Please join us this Wednesday, June 10, from noon to 2 p.m.
Read the full article to learn what festivities are in store!Read more >
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.Read more >
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.Read more >
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.Read more >
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.Read more >
Owners Dr. Mark and Suzanne Severino have extensive healthcare and fitness backgrounds, making them ideal to lead Henderson’s first health club designed specially for adults over 50. Founders’ Memberships, available now to the first 50 joiners, waives the $99 joiner’s fee and provides reduced monthly dues that are guaranteed for life, a savings of more than $300 the first year alone.Read more >
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.Read more >
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!Read more >
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.Read more >
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.Read more >