Summer Popsicle Recipe: OJ Pops! Enjoy a great source of Vitamin C while refreshing those tastebuds. 6 oz thawed orange juice concentrate 1 cup milk 1 cup water EITHER: 3 tbsp honey, OR, ¼ cup stevia, OR, 5 splenda packets 1 tsp vanilla Stir together in a bowl until combined. Pour mixture into popsicle molds […]

Seated Piriformis Stretch The seated Piriformis stretch targets not only the piriformis, but also the glutes and hips. In order to perform this stretch, sit with a neutral spine on a chair or bench. Bring your right leg up and place your ankle on top of your left thigh, right above the knee. Once in […]

Nutrition tips for getting a good night’s sleep: Try to avoid alcoholic drinks before bed. It may help you feel sleepy, but it prevents you from reaching deep, restorative sleep. Feel free to have a light snack before bed but try to avoid large meals as it may cause indigestion which can interrupt sleep. While […]

Coach Blake and Coach Annalise show the proper and improper techniques for tricep pushdowns.  Follow the steps below the videos for the proper technique. Setup: Position the cable machine at a height above your head and attach a bar or rope attachment. Stand facing the cable with your feet hip width apart firmly grasping the […]

These quick exercises will activate underutilized muscles needed for posture and proper lifting form when performing strength exercises. The banded walks will fire up the hip and glute muscles for any lower body exercise. The band pull-apart will make sure your upper back and lats are ready for any upper body exercise including pressing motions, […]

Research shows the less you sleep, the more likely you are to gain weight and consume high-calorie and sugary foods. You will be much more likely to maintain a healthy weight from sleeping 7-8 hours a night compared to 5 hours a night, whereas the latter are more likely to experience significant weight gain. ~Kaylee […]

Did you know sleep is an important factor in regulating your appetite, metabolism, and weight? Sleep allows your hunger hormones to balance. Specifically, it decreases your hunger hormones and increases your appetite suppressor hormones. Get some extra Z’s this week! ~Kaylee Brown, RD

Our goal with this trainer tip is to help others gain hip strength and mobility. We suggest resistance hip bands for strength, but without bands for mobility and beginners. Coach Alex demonstrates in movements 1-3 that the yellow hip band should be slightly above the ankle. Knee Drive Standing Clamshells Hip Extension Hip Adduction