Exercise Anywhere

One of the biggest benefits of virtual workouts is location flexibility. You don’t have to worry about driving to a gym because your workout is on your mobile device. You can simply work out from anywhere that works for you.

Move on Your Time

Virtual workouts give you the freedom to choose the time that works best for you. Whether it’s early morning, midday, or late at night, you can fit exercise around your holiday plans. This flexibility makes it easier to stay consistent and maintain healthy habits.

Stay Accountable

Even when you’re away from your usual gym or workout partners, virtual classes help you stay motivated. With real instructors leading classes, you feel motivated by others who share your fitness goals.

Variety and Fun

Virtual workouts give you access to a wide range of class types, instructors, and formats. From yoga and Pilates to high-intensity interval training, trying different classes keeps your routine fresh, enjoyable, and exciting, even during the busy holiday season.

No Equipment Necessary

Many virtual workouts are designed to require little or no equipment. Bodyweight exercises, resistance bands, or household items can provide an effective full-body workout, making it easier to stay active without needing a gym.

Explore our Virtual Programs

Keep up with your training over the holidays with our virtual program offerings. Move and Volt provide exciting ways to stay active during the holiday season. Explore a variety of workout videos or virtually connect with a fitness specialist on your mobile device. Download our mobile app to get started!

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Savings are in the air at Valley Health Wellness & Fitness Center! Get a head start on the holiday rush and join us before Black Friday to score incredible deals right where you work out. For six days only, we’re rolling out some of the best fitness offers of the season on gifts that keep on giving. Whether you’re setting new goals or simply treating yourself, this is the perfect time to make your holiday shopping list a little healthier and a lot more rewarding.

10% off Personal Training Packages

Reach your fitness goals with the help of our certified personal trainers! Your trainer will provide you instruction and encouragement to help you improve your overall fitness. Whether you’re looking to reach and maintain a healthy weight or address unique health concerns, our trainers are here to motivate and support you.

10% off Massage Therapy Packages

Rest and rejuvenate with our range of massage therapy services! Our licensed massage therapists can help a variety of issues, including muscle tension and fatigue, posture, anxiety, and more.

10% off Swim Lessons Packages

Want to learn how to swim or improve your stroke? Let our certified instructors teach you the proper techniques that will increase your efficiency and enhance your workouts. Gain the essential skills and safety knowledge you need to feel confident in the water!

The Season for Self-Care Is Here

Reset, refocus, and reward yourself with gifts for your well-being. Take advantage of special deals at that make it easier than ever to stay active and feel amazing. These offers are your opportunity to invest in your health and enjoy the lasting benefits of fitness all year long. Don’t miss out on these limited-time savings!

For more information, please call 540-536-3000 or visit the Member Services desk.

FINE PRINT
Offer ends Nov. 22, 2025. Must be an active member. Offer cannot be combined with any other discounts, offers or promotions. Other restrictions may apply.

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Preventing Diabetes Through Movement

Staying active is one of the best ways to reduce your risk of developing diabetes. Aerobic activities like walking, swimming, or cycling, combined with strength training, can help maintain a healthy weight, improve cholesterol levels, and keep your heart strong.

You don’t have to make drastic changes to your routine to get started. Try taking an evening walk or spending more time outside as the first step toward staying active.

Managing Diabetes with Exercise

For those already living with diabetes, exercise is a key part of daily management. For example, it can keep blood sugar levels lower for hours after your workout. Both aerobic and resistance training can be beneficial, helping to lower blood sugar and support long-term glucose control.

Experts recommend at least 150 minutes of moderate exercise per week, spread across three or more days, with flexibility or balance activities on alternate days. Try different types of training to see what you enjoy most and what works best for your body.

Take Control of Your Health

Put your health first this month and beyond by making exercise part of your routine. Speak with your healthcare provider or work with one of our certified fitness specialists to create a plan that fits your needs and goals. Small steps today can lead to lasting benefits tomorrow.

Reference:
American Diabetes Association. “You Can Manage and Thrive with Diabetes.” ADA. Accessed October 17, 2025. https://diabetes.org/health-wellness.

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Creates a Full-Body Workout

Exercising in water engages multiple muscle groups at once. Because of the natural resistance water provides, even simple movements like walking, kicking or arm lifts become more challenging. This creates a full-body workout that improves strength, flexibility and endurance without the need for heavy equipment.

Decreases Joint and Muscle Pain

Aquatic fitness is often recommended for people with arthritis, rheumatoid arthritis or chronic pain. The buoyancy of water reduces stress on the joints while still allowing for effective movement. This makes aquatic workouts an excellent choice for rehabilitation, injury recovery or anyone looking for a gentler, yet effective way to exercise.

Aids in Stress Relief and Mental Health

Being in the water has a naturally calming effect. The soothing environment, combined with the gentle rhythm of aquatic movement, helps reduce stress and tension. Regular aquatic exercise can also boost mood, ease anxiety and support overall mental health, making it a great way to care for both body and mind.

Improves Balance and Coordination

Working out in water challenges your body to stabilize against gentle resistance. This helps to improve balance, coordination and core strength. For older adults especially, aquatic fitness can help reduce fall risk during exercise, helping to keep workouts safe and enjoyable.

Aquatic fitness offers a unique combination of strength training, joint protection and mental wellness you don’t find in other workouts. Whether you’re young, older, recovering or simply looking for variety, water workouts can help keep you strong, balanced and refreshed.

Reference:
U.S. Centers for Disease Control and Prevention. “Swimming and Your Health.” CDC. May 8, 2024.
https://www.cdc.gov/healthy-swimming/about/index.html.

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Take Time for Self-Care

Start your day by refreshing yourself. Brushing your teeth, washing your face or taking a quick shower may seem like small steps, but they help you feel awake and ready to take on the day. A little self-care in the morning helps create a consistent routine that sets you up for success.

Make a Healthy Breakfast

Breakfast truly is fuel for your morning. Choose foods with nutritious ingredients like whole grains, fruits, lean proteins or healthy fats. A balanced meal can help increase your energy levels and improve your focus, so you feel energized. Skipping breakfast often leads to fatigue or overeating later in the day.

Incorporate Movement

Even a few minutes of movement in the morning can have a big impact on your day. Stretching, doing light exercises or heading out for a quick walk gets your blood flowing and wakes up your muscles. Morning activity helps reduce stiffness, increase energy and put you in a positive mood before the day ahead.

Allow Yourself Ample Time

One of the most important parts of a healthy morning is giving yourself enough time. Prepping the night before, like setting out clothes or packing lunch, can make mornings smoother. Setting alarms that allow you to wake up gradually also helps reduce stress. When you’re not rushing, your morning feels calmer and more intentional.

Incorporating even small changes into your routine adds up. By practicing self-care, eating well, moving your body and giving yourself time to breathe, you’ll start your day stronger and healthier.

Reference:
Raypole, Crystal. “Need a New Morning Routine? 10 Tips to Rise and Really Shine.” Healthline. July 27, 2021. https://www.healthline.com/health/healthy-morning-routine#make-a-list.

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Time Your Meals Wisely

Eat larger meals a few hours before running and stick to a light snack before your run. The timing depends on how many miles you are planning to run. Avoid eating right before a run, which can trigger cramping or nausea.

Choose Easy-to-Digest Foods

Opt for low-fiber, low-fat carbs like bananas, oatmeal or toast. Avoid greasy, high-fiber or very heavy meals before running to reduce digestive discomfort.

Properly Hydrate

Drink water steadily throughout the day rather than chugging it before a run. Sip fluids during longer runs but avoid overhydration, which can worsen stomach issues.

Practice With Training Runs

Use your regular runs to experiment with meal timing, food choices and hydration. Finding what works for your body in training helps prevent surprises on race day.

Be Sure to Warm-Up

Gentle stretching, core activation and starting at a comfortable pace reduce stomach jostling and cramps. A good warm-up can make a big difference in comfort.

Runner’s stomach is a common hurdle, but with the right strategies, you can be back on your feet. Keep track of your diet, hydration and training habits to discover what works best for your body. It is always important to contact your doctor to rule out any underlying medical conditions or for continuous pain.

Looking to take your running training to the next level? The Volt Virtual Running Training Program is the ultimate solution for runners who want to increase their strength and endurance. Prepare your body to go the distance and run strong. Click on the Volt tile in your center app to get started.

Reference:
Villines, Zawn. “What to know about runner’s stomach.” Medical News Today. August 4, 2023. https://www.medicalnewstoday.com/articles/runners-stomach#when-to-contact-a-doctor.

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Walking After Eating May Help with Digestion

A gentle stroll after a meal encourages the natural movement of food through your digestive system. This can help reduce feelings of bloating, gas or heaviness that sometimes follow eating. Even just a short walk can support digestion and leave you feeling more comfortable.

Walking After Eating May Help with Blood Sugar Levels

After eating, blood sugar levels naturally rise as your body breaks down food into energy. Walking helps muscles absorb glucose from the bloodstream, which can prevent spikes and crashes. For people managing insulin resistance or type 2 diabetes, short post-meal walks are especially effective in improving blood sugar control.

Walking After Eating May Help with Weight Loss

While a single walk won’t make a big difference in weight, building the habit can support long-term goals. Consistent post-meal walking adds up to more daily movement, which helps burn calories, improve metabolism and prevent boredom that may lead to overeating later in the day.

Walking After Eating May Help with Blood Pressure

Light walking supports healthy circulation, which can help lower blood pressure over time. Pairing walks with meals also makes it easier to stay consistent. Walking is a great way to turn a daily activity into an opportunity to care for your cardiovascular health.

Walking after eating does not have to be long or strenuous. A short, comfortable stroll is enough to enjoy the benefits. By making this small change, you can support digestion, balance blood sugar, boost heart health and add movement to your day.

Reference:
Preiato, Daniel. “Is Walking After Eating Good for You?” Healthline. August 12, 2024. https://www.healthline.com/nutrition/walking-after-eating

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Taking Rest Days

Rest days are not setbacks. Giving your body time to recharge prevents burnout and allows muscles to rebuild stronger. Active recovery activities like walking, gentle stretching or yoga can keep your body moving while promoting blood flow and flexibility. 

Getting a Good Night of Sleep

Sleep plays a large part in your performance. A solid night’s rest restores your energy levels and helps repair muscles after a workout. Plus, getting the correct amount of sleep for your needs helps to maximize recovery and maintain peak performance.

Avoiding Discomfort and Injury

Progress should not come at the cost of pain. Alternating between muscle groups and allowing adequate recovery time, often 48 hours per muscle group, helps reduce soreness and lower injury risk. Listening to your body’s signals is essential for sustainable training.

Prioritizing Mental Well-Being

Your health is more than just physical. Mental and emotional wellness play a huge role in performance and consistency. Balancing your physical, mental and social health, or your “health triangle”, ensures that exercise stays motivating and enjoyable rather than draining.

Incorporating Recovery Activities

Recovery does not have to mean inactivity. Tools like foam rolling, massage, stretching or even sauna sessions can help to relieve tension, improve circulation and increase mobility. Finding recovery practices you enjoy makes it easier to stay consistent long-term.

The bottom line is that true physical fitness is built beyond the weight room. By valuing rest, sleep, recovery and mental health alongside training, you will be able to build strength that lasts.

Reference:
Stumm, Albert. “No pain, no gain? Hardly. This year’s fitness buzzword is ‘recovery’.” AP News. February 19, 2025. https://apnews.com/article/exercise-recovery-injury-workout-rest-2ffce1799725037b0142657db62d9e8d.

The post 5 Things Better than a “No Pain, No Gain” Mindset appeared first on Valley Health Wellness & Fitness Center.

Can Lower Your Fall Risk

When your body is properly aligned, your balance improves. This alignment strengthens the core and stabilizing muscles, which are essential for coordination. Over time, good posture may reduce your risk of falls and injuries, which is especially important as you get older.

Can Decrease Pain and Fatigue

Poor posture puts extra strain on muscles, ligaments and joints, which often leads to discomfort in the back, neck or shoulders. Over time, this constant tension can contribute to fatigue, since your body has to work harder just to stay upright. By maintaining good posture, your body distributes weight evenly, reducing unnecessary stress and conserving energy for the things you enjoy.

Can Improve Breathing and Circulation

When you slouch, your lungs have less space to expand, which can make breathing shallow and less efficient. Good posture opens the chest and allows for deeper, more effective breaths. This improved oxygen flow benefits your circulation, increases energy and helps you stay alert and focused.

Can Improve Your Mental Health

Posture does not just influence the body. Research shows that sitting or standing tall can help reduce stress, boost self-esteem and even improve mood. Adopting an open, upright posture can encourage feelings of confidence and resilience, while slouching is more commonly linked with negative emotions. Simple posture adjustments can support a more positive mindset throughout your day.

Improving your posture protects your body and promotes long-term health. So, the next time you feel yourself slouching, roll your shoulders back, lift your chin, engage your core and take a deep breath.

Looking for a workout that can help you improve your posture? See if yoga might be right for you!

Reference:
Selig, Meg. “Heads Up! Good Posture Helps Both Your Mind and Your Body.” Psychology Today. May 8, 2024. https://www.psychologytoday.com/us/blog/changepower/202212/heads-good-posture-helps-both-your-mind-and-your-body.

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Create a Designated Area for Your Yoga Practice

Having a dedicated place helps signal to your mind and body that it is time to unwind and focus. Even a small corner with your mat and blocks can become a sanctuary when kept free from distractions. Try to set up near a window to have natural light, if possible.

Include a Mirror to Check Your Form

A mirror can be a helpful tool. By watching your form, you can ensure each pose is both safe and effective, helping you build awareness and confidence as you grow in your practice.

Choose Muted Colors for a Calming Environment

Colors have a powerful effect on mood. Soft, muted tones like gentle grays, earthy greens and warm neutrals encourage relaxation and help your space feel more peaceful.

Find a Signature Scent for Your Yoga Space

Aromatherapy can deepen your practice. Consider lavender for relaxation, eucalyptus for clarity or sandalwood for grounding. A candle, diffuser or incense can create an inviting atmosphere.

Incorporate Décor and Natural Elements

Plants, flowers, natural textures or a small piece of meaningful art can enhance the feeling of balance. Adding personal touches helps make your practice feel authentic and connected. Consider bringing a cushion, a cozy blanket or an item that inspires you into your space. Keep it intentional, yet minimal to avoid clutter.

If you are looking to find your yoga community in person, please join us for a group exercise class at the center.

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