October 2023

October Fitness Challenge



Make fitness fun with October's Fitness Spooktacular challenge. This challenge encourages having fun and breaking out of your comfort zone while you push yourself to move more and take care of your body. Join our challenge and let's scare away those unhealthy habits and make this October spooktacular!

Back 2 Basics



Get the most out of CHF's workshops this month! We had record attendance for Active Aging Week, so keep learning with Back2Basics or Debbie Teal's Functional Mobility and Balance Training Workshops. Our CHF members can attend these amazing events for FREE.

Joining Offer



Get a CHF Workout Towel when you join as a Basic or Unlimited Member in October! Don't miss out on this deal! Sign up now and take advantage of the many benefits that come with your membership. Enjoy our classes, facilities, workshops and events.

Fitness Minute

with Tanya Rutter



Learn Back Mobility Exercises to relieve stress, tension and the compression we get in the back from sitting and standing.

Foam Roller Benefits



Want to know a great way to relax the body and relieve pain? Try foam rolling! But what is foam rolling and how do I get started?

Foam rolling is a technique where the body is used to self-massage. It involves using a cylindrical roller made up of lightweight, compacted foam to roll the body over. This targets specific muscles, such as the lower back, hips and legs.

Get your flu shot today!

The best way to prevent the flu is to get vaccinated every year. Most flu activity occurs between October and May, peaking between December and February in the United States. The flu vaccine protects against the flu after two weeks, so it is recommended to get vaccinated early in fall, by the end of October.

Why the flu vaccine is important:

• It’s the best way to prevent the flu
• It’s safe and effective
• It protects you against the harmful effects of flu
• You can protect others who are too young or unable to get vaccinated

Who should get the flu vaccine:

Beach Cities Health District advises residents to follow flu vaccination guidelines set by the Centers for Disease Control and Prevention and the Los Angeles County Department of Public Health. Everyone 6 months and older should get a flu vaccine every season with rare exceptions.

For more information, visit bchd.org/flu. 

Nutrition Tip



Whole-grain foods are good choices for a nutritious diet. Eating whole grains can help reduce the risk of heart disease, diabetes and other chronic diseases. 

Treat yourself to a massage at CHF



Brian Harper offers a wide range of massage services, including Swedish relaxation massage and medical massage.