May 2026 eNewsletter

This month, Tahoe Forest Wellness Center is all about Fitness and helping you stay motivated, informed, and supported every step of the way.

Step into sunshine: May Walking Challenge

Join the 2026 May Community Walking Challenge – Sunshine State Trek and turn your daily 10,000 steps into a virtual stroll along Florida’s beautiful beaches. Along the way, you’ll receive emails with tips and motivation to help you move more and stay on track. Participants who average at least 10,000 steps per day will be entered into a raffle to win one of three gift cards to a local outdoor gear store.

Sign up at www.wellworksforyoulogin.com

• TFHD Employees Company ID: 11727
• Community Members Company ID: 11890

Go beyond the scale

Want a clearer picture of your progress? The InBody Test provides a fast, non-invasive breakdown of muscle, fat, and water—plus a 15-minute consultation with a registered dietitian to turn your results into actionable goals.

Build strength & confidence

Group Pilates Reformer classes offer a low-impact, full-body workout focused on core strength, posture, and stability. With modifications for all fitness levels, it’s a smart way to feel stronger, move better, and prevent injury.

Stay active with Heart to Heart

For a supportive, community-based option, try the Heart to Heart Program. This medically based class combines cardio, strength, balance, and stretching in a welcoming environment—no referral needed. Classes are held at Tahoe Forest Hospital, with a 10-class punch card available for $75.

Whether you’re just getting started or ready to take your routine to the next level, Tahoe Forest Wellness Center is here to help you build fitness with confidence and clarity.

Hydrate. It’s a message we hear all the time, especially in this athletic high-altitude town: stay hydrated for peak performance.

Like most popular messaging related to health and nutrition, there’s a kernel of truth, of good science, at the core of this message. The “hydration products” industry takes that foundation and, to help sell product, builds a house of cards on top of it. Their marketing implies that people need sports drinks, high-salt powdered electrolyte mixes, and custom hydration products to keep them performing their best.

There’s no denying that significant dehydration can have a range of consequences, from decreased athletic performance to dry skin to risk of kidney damage. Low-level chronic dehydration is also not ideal, but few nutrition professionals would recommend sports drinks or high-salt electrolyte mixes for that (unless the taste gets you to drink more water more often). Not many people need extra added sugar, artificial sweeteners, or large doses of salt in their drinks.

Let’s start with the facts. First, the best choice for staying hydrated is plain water, as long as you don’t overdo it. Most people, unless they are exercising for over an hour or in very hot conditions, do not need added salt – there is only mixed evidence salt helps with cramping and most people get more than enough salt from foods. The average American consumes about 3,300 mg of salt a day, nearly 50% over the recommended amount, and diets high in salt can increase blood pressure, weaken bones, and strain kidneys.

Second, most people don’t need the added sugar found in sports drinks. If you have eaten normally during the day (a meal or snack within 2 – 3 hours of a workout), then more fuel generally isn’t necessary for workouts shorter than about 90 minutes.

Finally, nutrition and hydration don’t have to be complicated or expensive. We certainly don’t need to buy all the various powders or potions marketed as sports supplements – it’s easy to make your own sports drink with natural ingredients at a fraction of the cost.

Head to the grocery store and pick up a small bottle of no-pulp orange juice (or your favorite juice). To make a quart (32 oz) of a sports drink, add 1.5 cups juice to a quart bottle, then add ¼ teaspoon of table salt and 2.5 cups water. Measure the salt carefully – use an actual ¼ teaspoon measuring spoon (don’t just guess at half a ½ teaspoon scoop), fill the spoon and then level it off with the blade of a knife. It’s easy to add too much salt.

Shake well and add to bottles for your workout, refrigerating any extra as you would juice. That’s it!

For a flavor twist, or if you prefer to mix a drink as needed rather than in a large batch, try a maple syrup-based sports drink. For every 16 oz of water, add 1.5 tablespoons of maple syrup and 1/8 teaspoon of salt, then shake well and go.

These recipes are intended for moderate intensity exercise up to 1 – 2 hours and should be supplemented with real food for longer efforts. If you have very salty sweat or are exercising in especially hot conditions, you can add up to 50% more salt to either of these mixes (for a total of ¾ teaspoon per quart for the OJ-based drink or ⅜ teaspoon for the maple syrup version), especially if you are not eating additional food.

Yes, hydration is important, and yes, a bit of salt can help maintain electrolyte balance, but you don’t need an expensive supplement for your daily workouts. Keep it cheap, keep it simple, and focus on the workout, not your supplement.

Nutritional analysis (approximate)

• OJ-based sports drink (per 16 oz serving): 90 calories (23 grams sugar) with 290 mg salt, 335 mg potassium, and 60 mg vitamin C
  • Not a significant source of fat, protein, or other micronutrients
• Maple syrup-based sports drink (per 16 oz serving): 78 calories (20 grams sugar) with 290 mg salt
  • Good source of manganese, riboflavin, and zinc
  • Not a significant source of fat, protein, or other micronutrients

Bret Sarnquist, MPH, RD, Tahoe Forest Wellness
[email protected]
(530) 587-3769

The Pilates Method focuses on core strength, alignment and accurate muscle engagement to improve your posture, balance and stability especially when in motion.

All levels, small group setting. Pre-Registration required. Prior Pilates Reformer experience required to join a group class. If you do not have prior experience, you can complete an introductory session 1:1 with a Certified Pilates Instructor here at the Wellness Center.

When: See class schedule
Cost: 1 class $32.50 or 10 class punch card for $280
Location: Tahoe Forest Wellness – 10833 Donner Pass Rd, Truckee

For athletes training to return to sport after knee or lower extremity injuries:

• Strength training in a small group environment
• Single leg strengthening
• Return to sport training
• Neuromuscular re-education
• Affordable and cost-effective
• Led by Physical Therapists

When: Next 4-week sessions starting first week in May
Tahoe City: Tuesdays 5-6 pm
Incline Village: Wednesdays 5:30-6:30 pm
Truckee: Thursdays 5-6 pm
Cost: $90
Location: Offered in Physical Therapy Clinics in Incline Village, Tahoe City and Truckee

Pre-registration required

Join us for an all-levels practice to build a deeper connection with yourself and your community. Our practice will begin with 30 minutes of gentle flow followed by grounding restorative poses to finish. No yoga experience is necessary, and all movement will be slowly paced and mindfully sequenced. The intention of this class is bringing the community together for movement and connection.

When: The fourth Friday of each month from 4:15-5:15 PM (subject to change and excludes holidays). Next class Friday, May 22nd
Location: Tahoe Forest Wellness, 10833 Donner Pass Rd. Suite 102, Truckee, CA
Cost: $5, scholarships available upon request. Yoga mats provided

Pre-registration required.

For patients trying to improve their overall balance, core stability, and muscle activation.

• Strength training in a small group environment
• Return to sports or activities of daily living
• Balance training with a focus on proper muscle activation
• Exercises will compliment goals established with your Physical Therapist
• Affordable and cost effective

When and Location:

Every Wednesday from 12:30-1:30 pm at Incline Village Physical Therapy
333 Village Blvd, Suite 201 Incline Village, NV

Every Friday from 12:00-1:00 PM at Tahoe City Physical Therapy
|905 North Lake Blvd. Suite C, Second Floor, Tahoe City, CA

Cost: $20 per person, per class

Pre-registration required.

Build confidence, improve balance, and strengthen your body in this supportive and encouraging class. Heart to Heart: Strength and Stability focuses on functional strength, core stability, and balance training to help you move safely and confidently in everyday life.

This class is ideal for individuals looking to improve strength and stability in a medically supportive environment.

When: Every Tuesday 11-12 pm
Cost: $75 for a 10-class punch card or try a class for $10
Location: Cardiac Rehab Gym at the Tahoe Forest Hospital

Pre-registration required.

Call Tahoe Forest Wellness to schedule your program at (530) 587-3769.

Ingredients:

• ½ pound penne pasta or other chunky shape, GF if needed
• 1 bunch asparagus, trimmed and cut into ½ inch pieces
• ½ cup lightly pack herbs (parsley, mint, basil, dill etc.)
• ½ cup pitted green olives (I like Castevetrano)
• 1 green onion, very thinly sliced
• ½ -1 cup optional protein: shredded chicken, shrimp or cubed tofu or chickpeas
• 1 batch of Lemon Dijon Vinaigrette

Lemon Dijon Vinaigrette:

• ½ cup extra virgin olive oil
• ¼ cup freshly squeezed lemon juice
• 2 tablespoons Dijon mustard
• ½ teaspoon salt
• Freshly cracked black pepper, to taste

Directions:

1. Place the peas in your pasta colander. Set aside.
2. Boil the pasta according to package directions until al dente. In the last 2 minutes of cooking, add the chopped asparagus spears.
3. Pour drain the pasta and asparagus over the peas in the colander. Rinse well with cool water and drain thoroughly.
4. Place the pasta, asparagus and peas in a large salad bowl. Sprinkle over the green onion, herbs and olives.
5. When ready to serve, dress with the Lemon Dijon dressing…and enjoy!

Makes: 6 servings
Preparation Time: 20 minutes
Source: Lisa Fligor, Registered Dietitian Nutritionist, MS

Credible Minds – Tahoe Forest Community Health

Life can be challenging- there’s no way around it. Work or school can be stressful, relationships may face rough patches, and financial worries can weigh heavily. Resilience is the ability to recover and adapt when facing these difficulties. By learning to bounce back and move forward, you strengthen your capacity to grow and thrive. Research shows that developing resilience skills can enhance decision-making and performance under pressure. In other words, when the next challenge arises, you’ll be better prepared to manage it effectively. Building resilience can also reduce stress-related illness and boost your overall well-being. Explore the resources below to learn how you can strengthen your resilience.

Visit the Credible Minds Topics of Resilience

Truckee Recreation Center: Golden Hour

oin the Tahoe Forest IT department on May 28 for a hands-on session covering MyChart basics, practical tips for using the platform, and etiquette within the health system. Please bring a device so you can follow along and get comfortable using MyChart as part of your care.

When: Thursday, May 28^th, 9-11 am
Where: Truckee Recreation Center, 10981 Truckee Way, Truckee
Cost: FREE

Truckee Recreation Center hosts a free weekly social event for seniors on Thursdays. All are welcome!

Find more information on Golden Hour.