Newsletter
July Newsletter
If you couldn't tell by the temperature, summer is in full swing! Sunny skies and warm temperatures do more than make our environment a pleasant place; they also provide some very significant benefits to our health and well-being.
Sunlight helps to regulate almost all our bodily processes. Here are a few more reasons summer is great for your health:
Reduced rates of heart attacks in the summer
Research indicates that you are less likely to die of a heart attack in the summer than in the winter. In a study of almost 11,000 people who experienced heart attacks over a period of nine years, the survival rate increased by 19% if the attack occurred in the summer. Higher levels of Vitamin D, which is synthesized by sunlight, are also thought to play a protective part in those who suffer heart attacks.
People eat more fruit and vegetables
Rising temperatures and increased availability of summer fruits make it easier to meet the recommended daily intake of five portions of fruit and vegetables. They also boost the immune system and, because of their low calorie content, help with weight loss.
Skin health
Controlled exposure to the sun’s ultraviolet rays can have a therapeutic effect on skin complaints such as acne, psoriasis, and dermatitis.
Increases agility
The summer is an excellent time to begin an exercise program. Not only do summer clothes provide an incentive to get the body in shape, but the feel-good factor created by sunlight boosts our enthusiasm to begin a fitness regime. Exercise is not only the most effective way to burn up excess calories, but also improves the vital flow of oxygen to the brain, lowering stress levels and improving powers of concentration.
Increases our water consumption
Water is vital to thousands of chemical processes that take place in the body’s cells to enable it to function. These include promoting digestion, regulating body temperature, improving the health and vitality of our skin, and flushing toxins from the body. In the summer months, we are more inclined to drink the recommended two liters of water a day needed for optimum health.
Helps to regulate sleep
Waking up to the sun and getting early-morning exposure to its light can help those suffering from sleep disorders such as insomnia. This is because sunlight helps the body’s internal biological clock reset itself. Sleep experts recommend exposure to an hour of sunlight between 7 am and 9 am each morning to help those who have problems getting to sleep at night.
July Fitness Article
By: Karen Cardona - ISSA Certified Personal Trainer & ISSA Certificate in Nutrition
As the years advance, the importance of incorporating strength training into our regular routines becomes paramount for maintaining a high quality of life. The adage "use it or lose it" is particularly salient when it comes to our muscle mass and bone density, both of which naturally decline with age. Engaging in consistent strength training is a powerful counterbalance to this process, offering a multitude of physical and mental benefits that are crucial for healthy aging.
One of the most significant advantages of strength training is its ability to combat sarcopenia, the age-related loss of muscle mass and strength. By regularly challenging our muscles, we stimulate growth and increase our metabolic rate, which aids in weight management and enhances our ability to perform daily activities with ease, from carrying groceries to playing with grandchildren. This preservation of strength is fundamental to maintaining independence and reducing the risk of falls and debilitating fractures.
Furthermore, strength training plays a vital role in fortifying our skeletal system. The mechanical stress placed on bones during resistance exercises signals the body to increase bone density, effectively reducing the risk of osteoporosis, a condition that makes bones brittle and more susceptible to breaking.
Beyond the visible benefits to muscle and bone, strength training positively impacts our overall health by helping to manage and prevent chronic conditions such as arthritis, heart disease, and Type 2 diabetes. The mental health benefits are equally compelling; regular workouts have been shown to alleviate symptoms of depression and anxiety, boost cognitive function, and improve sleep quality.
In essence, embracing strength training as we age is an investment in our long-term health, vitality, and autonomy.
What's New in July?
July 4th Hours
4th of July hours:
7 am - 1 pm
No Group Fitness Classes will be held.
Group Fitness Updates
NEW! Clinton:
New Class - Chair Yoga - Saturdays at 9:15 am with Kate
NEW! Whitehouse Station:
New class - Les Mills Core - Tuesdays at 10:15 am with Rita (starts 7/8)
New class - Matt Pilates - Fridays at 8:00 am with Nicole
New class - Matt Pilates Fusion - Fridays at 9:00 am with Nicole
New class - Chair Yoga - Fridays at 10:00 am with Nicole
Free Fitness Fridays Are Back!
Guests Work Out FREE ON FRIDAYS June through August! Offered in Cinton and Whitehouse Station.
Special joining incentives are offered on Fitness Fridays. Ages 12 through 17 must have a parent present when completing a guest waiver.
School's OUT & the Gym is IN!
Summer Membership Special
Are you a student or a teacher? Enjoy special membership incentives when you join now through August!
NO ENROLLMENT FEE!
STAFF:
Whitehouse - $52.25/mo
Clinton & Whitehouse Station - $59.75/mo
STUDENTS:
45.00/month
Clinton & Whitehouse Station
Deep Water Volleyball
Join us in the Clinton pool every Thursday from 12 pm - 1 pm for fun, supportive team play.
Deep Water Volleyball combines the excitement of volleyball with the added challenge of playing in the deep water - it's an incredible workout with lots of laughs.
No experience necessary!
Pilates Specialty Class
Instructor: Megan Sellers
Mondays 8:00 AM (Starts 7/7/25)
Package price for July $144
Whitehouse Pilates Studio 2nd Floor
For any questions or to register, please call the Whitehouse Wellness Center front desk at 908-534-7600 ext 0.
Summer Freeze Special
From June 1 through August 31, 2025, you can place your membership on hold for just $15 total—that’s up to three months for one low price.
Normally, freezes are $15 per month, but this summer special gives you the full season at a flat rate of $15.
📌 Please note:
- The special rate only applies to freeze dates that fall between June 1 to August 31.
- Any freeze time that extends beyond August 31st will incur the standard $15/month charge.
- To request the Summer Freeze, stop by the front desk and let us know. Be sure to mention the “Summer Freeze Special” when completing your freeze form so we can apply the discounted rate.
Group Exercise Class Registration Changes
Please note a change to our group exercise class registration process as of June 1st.
- Registration will now open 72 hours (3 days) in advance of each class. (For example, if you’d like to take a class on Thursday, registration for that class will open at 12 am (midnight) on Monday. Please note that the day of the class does not count toward the 72 hours.)
- Registration will continue to open at midnight, as our current system does not allow us to adjust this time.
- To help make classes more accessible to everyone, we are encouraging members to sign up for no more than two classes within any 3-hour window. This will help ensure that more members have the opportunity to participate in the classes they enjoy.
- We also kindly ask that if you are unable to attend a class you are registered for, please cancel at least 2 hours in advance. This allows other members the opportunity to take your spot and helps our instructors plan accordingly.
Reminders will be posted at the front desk and inside each group fitness studio, and our team is happy to answer any questions you may have.
Summer Meditation Wellness Series
Embark on a journey with Kathy through various mindfulness techniques. Each session will offer an opportunity to explore mindfulness practices for enhanced well-being.
Hosted by: Kathy Vandenburg, Mindfulness Instructor
Freedom From Negative Thoughts & Beliefs
Enjoy a calming meditation to release negativity and promote happiness and emotional well-being.
Friday, July 11th, 11:30 am - 12:30 pm
Clinton Wellness Center, Studio 3
Members, please register through the Club Automation Portal App. Guests, please call the Front Desk in Clinton at 908-735-6884, Prompt 0, to register.
Mindful Eating with Summer Harvest
Embrace mindful eating with fresh, seasonal produce. Conclude with a guided mindfulness meditation.
Friday, August 8th, 12:45 pm - 1:45 pm
Whitehouse Station Wellness Center, Atrium Studio
Members, please register through the Club Automation Portal App. Guests, please call the Front Desk in Whitehouse Station at
908-534-7600, Prompt 0, to register.
Hot Tub Cleaning Schedules
Clinton - Hot Tub Cleaning Schedule
Hours: 11:00 am - 3:00 pm
Wednesday, July 2nd
Friday, July 18th
Wednesday, July 23rd
Friday, August 8th
Wednesday, August 20th
Friday, September 5th
Wednesday, September 17th
Friday, October 3rd
Wednesday, October 15th
Friday, October 31st
Wednesday, November 12th
Friday, November 28th
Wednesday, December 10th
Friday, December 23rd
Whitehouse Station - Hot Tub Cleaning Schedule
Hours: 12:30 pm - 3:30 pm
Tuesday, July 8th
Thursday, July 17th
Tuesday, July 29th
Thursday, August 14th
Tuesday, August 26th
Thursday, September 11th
Tuesday, September 23rd
Thursday, October 9th
Tuesday, October 21st
Thursday, November 6th
CPR TRAINING
GET CERTIFIED IN HEARTSAVER CPR & AED IN JUST A FEW HOURS!
UPCOMING DATES:
July 19, 2025
August 23., 2025
Time: 12:30 p.m. - 3:30 p.m.
The courses listed are held at the Hunterdon Health and Wellness Center in Clinton.
Courses cover Adult and Child CPR as well as AED use. The course cost is $60 per person. To register for the class please contact us at (908) 788-6614 or CPRinfo@hhsnj.org.
Friendly Reminders!
Aquatics:
Reminder - Please be sure to shower before entering any of our pools and refrain from hanging or sitting on the lap lanes. See Pool Schedules.
Fitness Floor:
Please be mindful when stepping onto the track. Members utilize the track for different reasons and you do not want to get run down. Treat it like you are crossing the street, be sure to look both ways!
Equipment:
Everyone has been doing a great job of wiping down the machines and keeping our equipment clean. Thank you for your consideration!
PLEASE NOTE!
If you are waitlisted for a class and someone cancels, you will automatically be moved into the class and an email will be sent to you if it is within 2 hours of the class start time.
Two hours prior to the class, the waitlist closes and no one automatically gets moved in. The reason for this is the person being moved into the class may not get the notification in time, therefore, we are potentially holding a spot for someone who may not get the message. Members should check the portal/app or may call in within two hours of the start time to find out if there is an opening. In other words, the open spots become available to anyone at the two hour mark.
If you are on the waitlist and you decide that you are not going to attend, we ask that you please remove yourself. We also kindly ask that members who are unable to attend a class, cancel their registration more than 2 hours before the class begins. Please remember that if you do not cancel at all, you are subject to a $10 penalty.
If you refer a friend or family member and they join the Wellness Centers, you will receive a choice of $20 on your club account that can be used toward any service, product, or membership fee OR two free guest passes.
We appreciate your customer loyalty and are happy to help guide you on your wellness journey!
If you have any further questions or comments, we welcome your phone calls to our Front Desk!
Most Sincerely,
