Katelyn Sander

“Gymgoers are robust”

Living Well

People who exercise regularly are less likely to get sick. There’s evidence to show that physical activity may help flush bacteria out of your lungs. It encourages antibodies and white blood cells to circulate more rapidly. The brief rise in temperature during and post exercise may prevent bacteria from growing. And exercise slows the release of stress hormones – too much of which can make you susceptible to illness.

We also know that enjoying social connections provides many health benefits including better immune system function. The CGOC Members have it made.

“But we can’t go back to the Club Meg?!”

Not quite yet my friends. But soon. Oh so soon our doors will open. And when they do, we will be encouraged by many factors to come sprinting back, including a new study out of Norway that found zero coronavirus infections in thousands of people who were allowed to return to their Fitness Clubs.

The rigorous study was only two weeks long – but the findings are compelling enough that Norway has reopened all of its gyms.

Some interesting and important points:

  • 38% worked out at the gym more than 6 times per week!
  • They participated in group classes, weight workouts, and personal training
  • The moderate restrictions put in place were well respected by all
  • None of the exercisers had any underlying medical conditions

Experts think the findings can be applied to other places. Are our Clubs those places? Give us a few more weeks to continue to develop and implement our protocols and strategies. We are doing everything we can to encourage your safety and confidence. And we are watching carefully and learning every day. 

We are buoyed and excited by the study’s findings. We hope you are too.

Inspiration of the Day

“A person who has health has hope and a person who has hope has everything.” – Arabian Proverb

Classes of the Day

Happy Monday! We've got TWO classes on tap for you today!


This high energy class will have you moving your whole body. Combining movements that challenge your endurance, strength, and coordination for a tough yet fun class. (All levels)

Recommended equipment: Dumbbells 

Join Xochil at 8:15am (30 minutes) from your own living room.

Click here to join the class.

Meeting ID: 821 2903 5416
Password: 654157


Join Penny today for her Total Body Conditioning class! Challenge your cardio and strengthen your muscles from head to toe with this incredibly effective no-nonsense bodyweight training.

Recommended equipment: two bottles of wine (full) or even two large bottles of water

Join Penny at 12:00pm (30 minutes) from your own living room.

Click here to join the class.

Meeting ID: 864 5295 2847
Password: 991724


For the days we don't send a morning email, click here to view our weekly schedule, which includes all of the links & passwords you'll need to join our virtual classes.

If you have questions about our virtual classes, please reach out to Lauren.

Trainer Moves of the Day

I’m back for your back. If you are looking for a high intensity workout, this link isn’t for you today. Save it for a day when you have 9 or 10 minutes to slow down for a moment and concentrate on your breathing, the movement and positioning of your shoulders, your spine, your pelvis, and your abs and pelvic floor. Developing effective strength in your shoulders and back requires mindful, mechanical adjustments and core strength and support. It’s worth slowing down for a moment or two to practice this stuff. Your body will thank you!

For questions about today’s Trainer Moves, you can connect directly with Meg here.

Bite of the Day

Grainless Granola

Christina de Bartolo, Oak Room Food and Beverage Manager, shares one of her staple healthy snack recipes. It’s delicious in yogurt bowls and smoothies, can add a sweet crunch to salads, or be eaten like chips! This can also easily be adjusted to what’s available in your pantry.


  • 1 cup pumpkin seeds
  • 1 cup coconut shreds
  • 1 cup almonds
  • 1/4 cup pecans
  • 1 tsp vanilla paste (extract is fine too)
  • 2 tbsp cassava flour
  • 1/3 cup honey
  • 1 tbsp nut milk of choice
  • Cinnamon, nutmeg, cardamom, and Maldon salt to taste


  • In a big bowl, combine dry ingredients followed by wet.
  • Mix well and put on lined baking sheet.
  • Bake at 305F for 20 minutes (or until your house smells amazing).

Let cool before eating, and store in an air tight container.

For comments or questions about Christina’s healthy bite, you can connect with her directly here.


Do you have a “Something of the Day” you’d like us to share?! Email Meg here.

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