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The Wembley Club Wellness Corner

December 2025 Edition

“The mind and body are not separate. What affects one, affects the other.” 

“The mind and body are not separate. What affects one, affects the other.” 

“The mind and body are not separate. What affects one, affects the other.” 

“The mind and body are not separate. What affects one, affects the other.” 

“The mind and body are not separate. What affects one, affects the other.” 

“The mind and body are not separate. What affects one, affects the other.” 

Member Spotlight – Meet The Clayton Family

Tell us all about yourself!

Tom and Marissa got married in 2018, and they are both originally from Youngstown. A few years ago they moved to Chagrin for work and to start the next chapter of their lives. Tom works in medical sales and Marissa an RN. They have three kids and one dog, so life is always busy, but in the best way.

Tom and Marissa wanted something fun to do together, so last year they both decided to pick up tennis. It’s become a hobby that they really enjoy! Marissa says that, “Wembley has been the perfect place to learn the sport.”

Do you have a tradition that you had as a child that you may (or currently) pass into your own family?

“One tradition I hope to pass on is our Sunday family dinners—a time to catch up no matter how busy the week gets. We’ve also built fun yearly traditions, like visiting Charleston, going on a ski trip, and taking the kids on the Polar Express train ride during Christmas.”

Why Wembley?

We joined Wembley because I wanted a place that felt welcoming and personal. I could tell the environment was friendly, supportive, and relaxed. The staff actually knows you, helps you with your goals, and makes you feel comfortable from day one.

 

I liked the idea of supporting a local business, and I love that it feels like a community, not just a workout space. The vibe is way more relaxed, which makes it easier to stick with it. Also super kid friendly! The daycare was such a bonus for us!

Staff Spotlight – Meet Colleen Ryan

Fitness Instructor

FUN FACT

I love to learn and try just about anything from playing a new instrument to overwintering flowers for my garden next spring. This year’s passions have been gardening, making homemade skin care products, sourdough bread making, and riding horses. I got Gucci this past fall to be able to ride with my daughter and her horse, Daisy….and hopefully some trail rides with Phil soon!

FAVORITE EXERCISE

I do not know that I could claim a single exercise as my favorite. I love variety, it keeps it fun and  helps prevent your body and mind from adapting to the same movement which helps keep a higher metabolism and build muscle strength.

 

I love Battle Ropes, the ab wheel, and cycling. Battle Rope exercises are high intensity and you can accomplish a lot in very little time. The ab wheel brings me back to my days of gymnastics and diving, there is no other core exercise that I feel more the next day than ab rollouts. Cycling is the best mind clearing workout for me, aside from running.  I love to plan the music and classes, and see all the energy in the room whether the class is small or packed.

You can find Colleen at Wembley teaching a variety of different classes.  Great music, strong minds and bodies, and lots of smiles!

Monday: 5:30AM – Bootcamp
– if the name bootcamp intimidates you, think of it as a strength and cardio workout and you can always modify!
Tuesday: 11:30AM – Express Cycle
– if you have the time to break away from work or home commitments, it is the best quick reset to your day and week.
Wednesday: 8:30AM – Total Body Strength
– Every first Wednesday of the month, we change to a Spinterval format.
Friday: 8:45AM – Total Body Strength & 9:20AM – Cycle
Saturday: 7:30AM – Cycle
– this Saturday class is rotated with Ali, Heather, and Cyleigh!
Saturday: 8:15AM – Total Body Strength

Holiday Breakfast! Mini Dutch Holiday Baby Pancakes!

Courtesy of Peyton Crumpler
Visit the original online recipe!

Ingredients

Prep Time: 10 minutes

Total Cook:  ~ 30 minutes

Serving: 8 total Mini Dutch Baby Pancakes

Ingredients

2 tsp vegetable oil

3 large eggs

½ cup all purpose flour

⅔ cup whole milk (room temperature)

2 tbsp & 2 tsp granulated sugar

⅓ tsp salt

⅛ tsp vanilla extract (to bring out the flavors!)

Toppings:

Raspberries or strawberries

raspberry/strawberry jam (optional)

Confectioners sugar

Whipped cream (yum!)

Instructions

Start: Preheat oven to 375゜

Before Mixing: Grease muffin tin with vegetable oil & place it in the oven to heat (I promise this helps)

Mixing Time: Mix eggs, flour, milk, granulated sugar (both Tbsp & tsp), salt and vanilla → let the batter rest for 5-7 minutes

Notable Step: Remove the muffin tin and divide evenly into 8 muffin spaces

Bake Time: Bake for 20-25 min or until puffed and golden

Finish & Serve: Top each with your preferred jam, a dab of whipped cream, place a berry on top, add confectioners sugar, and serve in the Holiday spirit!

Wellness Tips

Soak Up the Sunlight

With the days getting shorter, try to get outside whenever you can. Aim for at least 30 minutes of sunlight each day, it can really lift your mood. If possible, get your sunlight earlier in the day to help keep your sleep schedule on track. You might also consider a vitamin D3 + K2 supplement to support your immune system during the winter.

Find Time for You

Among the holiday rush, make sure you set aside time for yourself. Whether you read a good book, practice mindfulness, or enjoy a favorite hobby, taking a break for self-care is important. Give yourself time to recharge, and remember, it’s okay to put your well-being first.

Featured Work Out – Ali Hively

Full Body Dumbbell Workout (40 min)

All you need is a pair of dumbbells and a little space to do at the club, in a garage, or even in the living room with family during the holiday chaos!

 

You start with working for 40 seconds then rest for the last 20 seconds. Complete each block four times before moving on.

 

BLOCK ONE: (Lower Body) Goblet Squat – Reverse Lunges

BLOCK TWO: (Upper Push) Chest Press – Shoulder Press

BLOCK THREE: (Upper Pull) Bent-over Row – Biceps Curl

BLOCK FOUR: (Glutes/Legs) Deadlift – Glute Bridge

BLOCK FIVE: (Core/Conditioning) Russian Twists – Thrusters

 

This one hits every major muscle group, boosts your heart rate, and leaves you feeling strong & energized for December!

Wellness Tools

Prepare Your Body For The Winter Season: by Cleveland Clinic

The cold weather months bring a blizzard of health issues ranging from flu bugs to dry skin to the winter blues. But there are steps you can take to minimize problems and remain healthy and happy until spring.

  1. Kiss Chapped Lips Goodbye → Keep the moisture in with hydrating chapstick
  2. ‘Mane’ concerns → It’s like taking care of a cashmere sweater, take care of your hair the same gentle way
  3. Get A Win for Your Skin → Shorten the length of your showers, don’t over-exfoliate, & moisturize with fragrance free lotion
  4. Breathe Easier → Use a humidifier, drink more water, take Omega-3 supplements, and moisturize!
  5. Bubble Up → Good hand hygiene can help you better avoid everything from the flu to pink eye
  6. Allergy Alert! → Don’t be afraid to reach for bleach to do a winter deep cleaning around the house
  7. Weight Issue? Winter brings holiday, which means gatherings, which means food → Don’t forget to exercise in the winter, regardless if it’s inside or out
  8. Winter Blues → Seasonal Affective Disorder is real, don’t ignore it, this means sleep disturbances, decreased energy, & lack of motivation
Keeping your body healthy for the upcoming winter is important. Don’t neglect what’s happening to your body if there are signs. Take the season to enjoy a happy and healthy body for you.

Listen to this month’s guided meditation by Vishali on Insight Timer

Eat with the Season

By: Elise Bauer

Mandarin Oranges
December is the month for mandarin oranges. Halos and Cuties are super sweet seedless clementines. They’re great for a Vitamin-C packed snack!

Buddha’s Hand (Citron fruit)
Naturally high in vitamin C, it brings a clean, citrusy lift to teas, desserts, syrups, and infused spirits, adding both wellness and warmth to December recipes.

Wild Mushrooms
Wild mushrooms contain immune-supporting beta-glucans and polysaccharides that may help the body handle winter stress and illness.

Beets
They stay sweet, nutrient-rich, and energizing throughout December. Packed with iron, vitamin C, and natural nitrates, they support immunity and healthy circulation.

Chestnuts
Naturally sweet, warming, and packed with fiber, vitamin C, and slow-burning carbs that support steady winter energy.

Local Events

Lowe’s Greenhouse – The Grinch is In Town

Sunday, December 14th, 2025

11AM-1PM

Outdoor Candlelight Christmas Eve Service (Chagrin Valley Methodist)

Wednesday, December 24th, 2025

5:00PM