Madonna Wellness Club

There are times when two can be better than one.

Working with a partner and a certified personal trainer can be one of those times.
Tandem training builds strength.
• Strength with exercise programming and exercise adherence
• Strength in motivation and accountability
• Strength and progress towards goal achievement
• Strength in partnership and support
This September, increase your motivation, build your accountability, increase your resolve and work towards your goals with a partner who understands you like no other can.

✅ Grab your partner and call today to take advantage of our September tandem personal training sale.

👟Join the Team Challenge to get One Million Steps in September!👟

Register with your team of 4 and get at least 33,000 daily steps, or individually and get at least 8,333 daily steps.

Each participant receives a pedometer, t-shirt, and tracking sheet. Reach out with any questions. Sign up your team today!

How to Register:
📱Madonna Wellness Club App
🌐Member Portal
📞402.420.0000
📩[email protected]
💁Front Desk at Madonna Wellness Club

It's Time to Simplify Your Thoughts

You’ve been here before. Stuck in the muck and mire of repetitive, intrusive thoughts, sometimes confusing thoughts.

These thoughts may be many – a mental list of unfinished tasks, the calls/emails you still need to respond to, the statement you made to someone you love (or the representative at your local store), the way you should have handled a situation, the gifts you need to purchase, the meal you still need to prep for... so many thoughts... oh, and where are my keys!

The last Simplify Your Life Tip this month is, “It’s Time to Simplify Your Thoughts”.

Some strategies for simplifying thoughts include:

• Stop and Breathe! Tuning into the nuances of your breathing – the pace, the texture, the feeling of the lungs rising and falling and the belly expanding and contracting can help bring a new focus to runaway thoughts.

• Pause and Listen! What are your thoughts telling you? As you begin to take notice, what categories can you put these thoughts into?

• Ask questions! If what spirals in your thoughts is related to unclear information. Ask a trusted resource.

• Reframe Negative Thinking and Take Power in YET! As suggested by Carol Dweck, as you begin to notice your thoughts, add “yet” as needed; this small word can change your mindset. For example, instead of, “I failed to get to the gym today” restructure this to say, “I haven’t gone yet”.

• Jot it Down and Let it Go! Keep a notepad by your bed, in your bag, or wherever you find your thoughts get away from you. If thoughts keep you up at night or are keeping you from completing other tasks, write all of these into the notebook. Once written, you have to let them go. They’ll be there in the later!

• Reread Your Gratitude Journal! Focusing on the positives, including all of the things you have accomplished, can reduce the focus on the negatives.

What other strategies do you use when trying to simplify your thoughts? Let us know below!

Tip #7
It’s Time to Simplify Your Spending

While not a financial analyst, there are extraordinary tools available to help simplify an area of life that may cause frustration, fear, worry, concern and some celebration. Your finances.

To begin the steps of simplifying your spending, start small and recognize your 6:
• Who are you spending on? - yourself, your family, charities, donations
o How frequently?

• What are you spending? – cash, credit card, debit card, one-click purchase
o How frequently?

• Where are you spending? – restaurants, grocery stores, fast food, utilities, clothing shops, bookstores, online shopping, home décor, prescriptions, etc.)
o How frequently?

• Why are you spending? – out of need, want, preparation, distraction, curiosity, something you saw on an advertisement, to replace something lost or damaged, to improve health, to reduce pain, etc.
o How frequently?

• When are you spending – during the day, while scrolling or when watching television, when out with loved ones
o How frequently?

These top 6 may be something reviewed over the course of a week or, ideally, the course of a few months. As you review, look for patterns and trends, including subscription services that may have been forgotten.

The next step towards simplifying your finances is to regularly review your bank statement(s). If what you see does not align with your goals, setting a budget may be the next step.

See what's coming up in September! ♥

Find out more information about our events:
- Weekly Wednesday Email Updates
- Monthly Newsletter
- Bulletin Boards at the Wellness Club
- Madonna Wellness Club App
- Online Member Portal

And you can always stop by or call the front desk! 402.420.0000 💁‍♀️

Thanks for the comment Jen! 🐕‍🦺

Today is International Dog Day! 🐕

At the Wellness Club we of course have to recognize Sherman, our Mascot! 😉 He visits with our personal trainer, Jessica Madsen. As a personal trainer, Jessica has been a source of joy and postivity at the Wellness Club for 20 years! We love seeing Jessica and Sherman light up the Club with their pawsitive energy. 🐾

🌿✨ Celebrate More Herbs, Less Salt Day on August 29! ✨🌿

This fresh chimichurri sauce is a delicious way to add flavor without reaching for the salt shaker! It's packed with parsley, cilantro, garlic, and a tangy splash of vinegar, creating bold flavor from herbs instead of sodium.

Drizzle it over grilled vegetables, chicken, fish, or whole grains for an easy flavor boost that supports a heart-healthy eating pattern. Plus, it comes together in just 5 minutes!

🌱 Fresh herbs = big flavor
🧂 Less salt = smarter seasoning
🥄 Endless ways to enjoy it

💬 We want to hear from you! What's your favorite herb to cook with—parsley, cilantro, basil, dill, or something else? Share your go-to herb in the comments!

Looking for personalized nutrition guidance? Our Registered Dietitian can help you build healthy habits, manage health conditions, and create a nutrition plan that fits your lifestyle.

✅ Call today to schedule a nutrition session with our Registered Dietitian and take the next step toward your wellness goals!

Have a gathering coming up? 👥👥

Reach out to membership services about reserving a space for your next event!

Call 402.413.4019 or 402.413.4020 for scheduling and pricing information.

"Why CARs?

A life-changing injury brought Andrea to the benefits of self-myofascial release (SMR) and controlled articular rotations (CARs).

Through education and application of SMR and CARs, she discovered how vital they are to increasing circulation and range of motion, to achieving pain-free movement and for recovery and healing.

In this workshop, specific CARs exercises and movement patterns to release tension in the hips, knees and ankles will be discussed and practied.

Register today to determine if CARs and SMR can help your body to feel better and to take steps towards movement without pain.

How to Register:
📱Madonna Wellness Club App
🌐Member Portal
📩 [email protected]
📞402.420.0000
💁Madonna Wellness Club Front Desk

🥕🥗 Meal Prep Like a Pro: Simple & Healthy Vegetable Sides! 🥗🥕

Want to make vegetables a delicious and easy part of your routine? Join our Registered Dietitian for a hands-on Nutrition Workshop & Cooking Demonstration focused on simple cooking techniques that can help you eat more veggies every day!

✅ Beginner-friendly
✅ Easy vegetable preparation tips
✅ Ingredient substitution ideas
✅ Delicious recipes you can recreate at home

Featured Menu:
• Braised Fajita Bell Peppers
• Simple Roasted Green Beans
• Herby Sautéed Carrots
• Balsamic Tomato Basil Salad
• Soy Sesame Slaw

📅 Tuesday, August 25
🕛 12:00 p.m. – 1:00 p.m.
💲 $15 Members | $30 Nonmembers
📍 Register online or at the Front Desk.

🌱 Discover new ways to prepare vegetables, build confidence in the kitchen, and take your meal prep skills to the next level.

👉 Spaces are limited—ENROLL NOW and reserve your spot today! 🥕✨