Shirlee’s February Newsletter: Heart Health Tips


February is Heart Health Month.

Ladies, did you know that the number one cause of death in women is heart disease? Your heart is your hardest working muscle. You need to take care of it! Here’s tips to keep in mind.

Know Your Heart
Monitor your heart health and especially your blood pressure. High BP is known as “the silent killer” because there are no obvious symptoms. Hypertension can cause stroke, heart failure, heart attack and kidney failure. Get a check-up from your doctor at least once a year, and invest in a blood pressure cuff to test yourself on a regular basis. Amazon sells blood pressure cuffs. About 1 in 3 Americans have high BP. Find out if you are one of them.

Do anything physical that keeps your heart rate up for 30 minutes—or 20 minutes if it’s high intensity—5 days a week. Check out our class list and try Aqua, Spin, Zumba. The camaraderie and regular schedule of a class may help you to stick to a routine. If you can’t make a class, use our cardio room, track or pool on your own. We have free wifi.

Keep Active
In your daily activities, try to sneak in movement. Skip the elevator for the stairs. Park your car far on purpose. Get up and pace in the waiting room or while stating in line. Don’t sit hours at your desk, build in breaks. Every movement helps.

Eat Right
Your heart needs the right kind of nourishment. Eat moderate amounts, and make healthy choices.

  • Fruits and vegetables
  • Whole grains
  • Nuts, seeds, and legumes

For more tips on how to eat right, the National Institute of Health recommends the DASH diet for lowering blood pressure. Check out this best-selling book: The DASH Diet, Weight Loss Solution.

Be Mindful and Chill Out
We all know stress is bad for the heart. Throughout the day, take a deep breath, and when you exhale, visualize the stress leaving your body. Schedule time at the gym and doing other things you love . . . don’t put it at the bottom of the to-do list. Leave your struggles behind for an hour. Let your mind/body/spirit  connect. Try one of our yoga classes. You will be amazed how much yoga can teach you how to relax in your everyday life.

Studies show that the body repairs itself when we sleep. Your heart rate and blood pressure go down. Check out this Fact Sheet on Sleep from for information on why women have a hard time getting sleep and what to do about it.

Friendship and Flow
Women tend to put others first. And that’s OK . . . as long as you develop friendships and enjoy hobbies. Carve out time each week to engage in a hobby or activity that lets your mind be in the flow. For some this might be painting or playing music or writing, for others it might be performing a challenging exercise like golf or tennis. The point is to become completely focused and concentrated so that the rest of life disappears for a while. Studies and recent books show being in the flow is a key to happiness and health.

Back to Nature
Take a hike in the mountains, plan a trip to the beach. Being outside connects you with nature, gives you natural light, and puts you in a better mood, all of which helps the heart. Our local mountains have lots of trails for hiking, so check this link.

Give Back
Open your heart to others. We invite you to join one of the many worthy causes our ShirleeStrong program supports. Think of heart health month as a time to focus on strengthening your physical heart, and also the heart that cares for friends, family, and community.

We hope you found these reminders about a healthy heart helpful!

Here’s some other updates about the club.

Tell your Friends and Family: Shirlee’s offers a discount for new members who like us on FB. If you have friends who might be interested in joining, share our Valentine’s specials for new members. And ask at the front desk about a guest pass so they can learn firsthand about what makes us the Ultimate Women’s Gym.

Relay for Life May 21: Shirlee’s will once again have a team at the Upland Relay for Life to raise money to fight cancer. Last year we met our goal and raised $5,000. Please mark your calendars for this event and watch for ways you can help our community be ShirleeStrong.

Meet Our Trainers: Shirlee’s certified trainers provide positive encouragement while guiding you in safe and effective workouts. Learn more about our training team. Call (909) 985-6400 for more information.

Corporate Memberships: Do you own a local business? Help your employees and their families get in great shape at a discount. Ask about our corporate membership program.

Get Your Shirlee’s Gear Here: Visit the Shirlee’s Zazzle Shop for cute t-shirts, water bottles, hats, and more. Show your love for the Ultimate Women’s Gym. We also have a limited supply of merchandise at the front desk.

Special Hours on Easter: On Easter 3/27 (Sun) we will be open 8am-1pm.

Suggestions: We want feedback from members. Help us in our goal to be the Ultimate Women’s Gym! Please let us know both your raves and rants! If one of our instructors or trainers has made your day, please let us know. If you see something that needs to be improved, pass that along as well. We have a suggestion box in the gym and we welcome you to talk to one of our managers or email us at

Spa: Did you know Shirlee’s has a spa where you can get a relaxing massage?  When you meet a goal, reward yourself. We also have gift certificates for easy giving so if someone asks you what you want for your birthday, just point them to our spa website page.

Thank You: Shirlee’s members recently raised $1,000 for local seniors. Our members met the goal of raising enough to send Konnie Over the Edge for Community Senior Services. Thanks to all those who donated. This group always need volunteers, so if you are interested see the CSS website to learn more.

Reminder: Annual Maintenance Fee of $24 is due on 3/15/16 for those to whom this applies. Fees will be use to improve the pool area, parking lot and equipment.

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