Weekly Dietitian Tip: Healthy School Lunches

Do you have kids you’re packing school lunches for? Here are some healthy ways to vary it up, keep it appetizing, and continue nourishing those little bodies. Peanut butter and jelly à peanut butter with grapes or blueberries in the middle , with extra on the side Turkey sandwich on whole grain bread à cut into 4 triangle pieces […]

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Trainer Tip Tuesday: Shoulder Prehab Exercises

Here are 3 simple and easy band exercises to help with shoulder strength and stability.  Banded Press and Stretch: Grab the band at shoulder width while your elbows are tucked and hands at chin height. Press the band overhead keeping the elbows tucked and stretching wide overhead and slightly back. Track the elbows back in […]

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Trainer Tip Tuesday: Shoulder Activation with a PVC Pipe

Movement Purpose: These movements help to open up the chest muscles and shoulders. They activate and prime the body by increasing mobility and blood flow to the upper body. These movements help with posture, core work and strength, and recovery/activation. Movements: PVC Pass, PVC Around the World, PVC Rack Fixer PVC Pass: Take the PVC pipe and […]

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Weekly Dietitian Tip: Omega 3’s

Omega 3 fatty acids provide anti-inflammatory, cholesterol-lowering, and mental acuity-improving properties. There are three types that are all necessary in the diet: EPA (found in fatty fish like salmon) DHA (found in fatty fish like salmon and in whole eggs) ALA (found in plant foods like canola oil, walnuts, flax seeds, chia seeds, kidney beans, […]

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Weekly Dietitian Tip: A Healthy Plate

Building a healthy plate for each meal is a simple way to help lower your risk for developing chronic diseases like heart disease, diabetes, some types of cancer, and help you manage your weight. Aim to follow these simple steps: Make ½ of your plate Non-starchy vegetables and fruit Make ¼ of your plate starchy […]

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Trainer Tip Tuesday: Deadlift w/Trap Bar (Proper Form)

Importance of a Deadlift: Deadlifts are movements that focus on strengthening the posterior chain. It also demonstrates one of the biggest general functioning movements a person does: hinge. Here we have two videos that demonstrate the correct way and incorrect way to deadlift.  Movement Set-up:  Correct way: With the trap bar in front of you, […]

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Weekly Dietitian Tip: All About Fats (Part 3 of 3)

​Saturated fats are the type of fat that we do want to limit.   Saturated fats raise cholesterol and contribute towards inflammation. Foods high in saturated fat also tend to be high in sodium, added sugar, and additional calories. Saturated fats are found in foods like whole dairy products, butter, coconut oil, highly processed meats like bacon, sausage, […]

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Trainer Tip Tuesday: Hamstring Stretch and Curl

Hamstring Stretch: When performing a hamstring stretch, this movement helps to improve your hamstring flexibility, increase leg mobility, and help strengthen the lower back and legs. Make sure while performing the stretch that you keep your back straight, as well as your leg straight when using support from the chair. Use the wall for support […]

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Weekly Dietitian Tip: All About Fats (Part 2 of 3)

When it comes to fats, we do want unsaturated fats in our diet. Unsaturated fats still play an important role in health and wellbeing, as well as supporting healthy weight loss. Unsaturated fats help lower cholesterol, reduce inflammation, support brain and nerve function, and protect against dry eyes. Look for foods like nuts (walnuts, peanuts, almonds, etc.), […]

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