Three Notch Community Health

10/19/2026

Eight hours of bad sleep can leave you worse off than six hours of good sleep. How you sleep matters as much as how long. A few things that tend to help, most of them free.

Eight hours of bad sleep isn't rest. Understanding sleep architecture explains why you can sleep all night and still wake up exhausted.

10/16/2026

Anxiety is a body doing its job a little too hard, for a little too long. It isn't weakness and it isn't something you think your way out of. This is the kind of thing we dig into at Building Health, Tuesday nights at 6:30.

Anxiety is your nervous system doing its job too well. Understanding the mechanism changes how you respond to it.

10/14/2026

Not every yoga class needs to kick your butt. Friday at 5:30 is Restorative Yoga: slow, supported, lots of props, long exhales. It's the class for the end of a hard week. First class is free. Message us and we'll help you pick.

10/12/2026

A lot of knee pain starts somewhere else: the hip, the ankle, the way you've been getting up out of a chair for twenty years. That's good news, because those are things you can work on. Here's where to start.

Knee pain is one of the most common complaints in America. But the knee is often telling you about a problem somewhere else entirely.

10/09/2026

All TNCH classes are canceled tonight (Friday) and tomorrow (Saturday) because of the hurricane. Please stay home, stay safe, and check on your neighbors. We'll post here when we're back on the schedule.

10/07/2026

Stiff when you get out of bed, looser by lunch? That's usually connective tissue that sat still all night, and it tends to answer to movement more than to stretching harder. This is a big part of why we run Sunrise Yoga at 6:00 AM Mondays and Wednesdays.

That morning stiffness isn't aging. It's your fascia responding to how you slept and how you moved yesterday. Here's the science and the fix.

10/07/2026

Well shoot, folks. I'm not big on canceling class. But it does look like a hurricane will be over us Saturday morning.

10/05/2026

New this week: Tuesday morning Flow Yoga at 7:30. Come in person, or if you can't get downtown, members can stream it live from the Member Hub and follow along from the living room. Same class either way. Your first class with us is free. Full schedule is pinned at the top of our page.

10/02/2026

If you only change one thing this fall, make it this: a 10 to 15 minute walk after supper. It's free, it takes no gear, and the research on blood sugar and digestion is about as solid as health research gets. Here's why it works.

A 10-minute walk after a meal improves blood sugar, digestion, and mood. It's the most underused intervention in health.