4th of July Cookout tips: Pick, Portion, & Pair Pick out the 1 or 2 yummy sides that sound most appetizing to you Portion them out according to the suggested serving size or smaller (usually a ½ cup) Pair with healthier options that are just as easy and tasty to serve like mixed fruit, grilled pineapple, […]

Purpose: to increase movement or range of motion in thoracic spine  Benefits: improved posture, increased range of motion during flexion, extension, and rotation of the thoracic spine, and decreased risk of shoulder and lower back impingement or pain due to mobility restrictions of the thoracic spine  Exercises: Sprinklers, Cat/cow  Sprinklers  Position your body face down […]

In this video, we show you how to take a regular exercise and make it into an eccentric movement. We wanted to highlight adding eccentric movements into workouts for its many benefits. Focusing on eccentric training, or making an exercise an eccentric movement, is a great way to really get a feel for a movement […]

Do you crave cool summer treats, or something sweet from time to time? Try these fun ideas! Snack on a bag of frozen blueberries (buy frozen, or buy fresh and freeze) Snack on a bag of frozen grapes (buy fresh and freeze) Peel and chop a banana, top with peanut butter and a little chocolate […]

This movement is intended to help fix poor posture, enhance rotator cuff strength, and improve overall shoulder health. Start with holding the band at waist level with an underhanded grip, grip width should be about even with the shoulders and arms at your sides. Squeeze your shoulder blades to start this movement and try to […]

The time after you work out is crucial for getting the most benefits from your hard work at the gym. There is no strict cut-off, but by about an hour after your workout, having a balanced meal with protein and carbohydrates will help your muscles recover quicker, aid in soreness, and replenish the nutrients lost […]

The time before you workout is a great way to maximize your efforts at the gym by getting the right nutrition. This will be different for everyone based on several factors, including what type of workout you’re going to do. It’s good to have carbohydrates before a workout to help fuel your muscles and get […]

Benefits of Performing this Exercise: Increases overall strength and stability of core muscles Decreases muscular imbalances Improves posture Decreases low back tension/soreness Reduces risk for injury Pallof Press Cues: Attach a band to a solid piece of equipment at chest height Stand with your left or right shoulder facing the base so your body is […]

As we find many of our clients to have knee issues (replacements, discomforts, etc.), these are some movements that help alleviate knee pressure and recruit muscles that are used in a general bodyweight squat. Two movements that you can substitute for the bodyweight squat: Lateral Lunge with a Slider/Frisbee/Paper Plate Key pointers in the Lateral […]

It’s a good idea to establish a fueling routine when it comes to your workouts. Fueling properly before and after workouts help make the most of your time at the gym, while also helping you recover quicker, and get better results. The specifics are different for everyone, but generally, you want to: Consume carbohydrates and […]