Trainer Tip Tuesday: Self Care

When you think of the word “self-care”, what do you picture? Do you see delicious treats, bubble baths, massages or other indulgences that are often portrayed on social media? Things that seem like more of a reward than an everyday part of life? While self-care can certainly involve these things, it seems to have taken […]

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Trainer Tip Tuesday: 1-Arm Dumbbell Row

With the dumbbell in your right hand, place your left hand on the bench  Left leg will be bent forward, right leg back  Maintain a flat back  Start the movement by driving your elbow back  Your elbow should aim for your hip, rather than your chest 

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Trainer Tip Tuesday: 8 Aspects of Wellness

8 Aspects of the Wellness Wheel   Physical Wellness  Physical wellness encompasses a variety of healthy behaviors that are meant to contribute to your optimal health. This involves activities like moving/exercising, eating well-balanced meals, getting adequate amounts of sleep, and managing stress.   Emotional Wellness  Emotional wellness includes your thoughts, emotions, and ability to deal with […]

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Trainer Tip Tuesday: Rep Ranges

When it comes to resistance training, the proper range of repetitions is dictated by our goals. We can train for strength, muscle growth, or muscular endurance.   Strength rep ranges: 1-5  Muscle growth rep ranges: 6-12  Muscular endurance rep ranges: 12-20  No matter our goal or which repetition range we’re using, the key is to train […]

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Trainer Tip Tuesday: Push Up Tips

Coach Alli demonstrates proper push up form and gives additional tips. Push up Form  Tuck elbows into the side   Keep core engaged   Shoulders, hips, knees and ankles should be in a straight line  Control movement on the way down  Touch chest to the ground  Push through the ground  Push Up Regression (Hip Circle)  Put hip […]

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Trainer Tip Tuesday: Kettlebell Deadlift

Tips for the kettlebell deadlift:  It’s a safe exercise if you’re doing it correctly and is easier to learn than the barbell   Don’t set up too far away from the weight. Try to line up the handle of the kettlebell with your shoelaces Focus on driving your hips backward creating vertical shins (no knees pushing […]

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Trainer Tip Tuesday: SMART Goals

SMART is an acronym we can use to guide our goal setting. This helps to ensure that our goals are meaningful and reachable.  Each goal should be:  Specific  Measurable  Achievable  Relevant  Time-Bound   How to use SMART:  Specific – Each goal should be clear and specific to help you focus your efforts. It also makes it […]

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Trainer Tip Tuesday: Fitting in Workouts

Not able to fit in a workout for the day? Do you not have 30 full minutes? Don’t worry! You don’t need to work out all at once. You can still get your workout in by splitting up your workout into three 10 minutes sessions. Ten minutes in the morning, at noon and at night can […]

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Trainer Tip Tuesday: Proper Rowing Techniques

Cues: 1. Upright torso – Think of your torso like a clock – Sitting upright in the 12 o’clock position 2. Start with a leg drive, keep your arms extended 3. Once legs are fully extended, finish by pulling the handle to your chest right below the sternum (No chicken wings!) 4. Lean slightly back […]

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Trainer Tip Tuesday: Exercise and Motivation

Trainer Tip by Adam Shook, Health Coach As exercise professionals, we often are tasked with providing and finding ways to motivate our clients. This can be a difficult task because the motivation to exercise can come and go like the afternoon breeze. So here are some tips to help you find the motivation to stay […]

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Trainer Tip Tuesday: Recommended Rest Time

Rest time can be a confusing subject while strength training. So here are a couple of basic recommended rest times during your workout based on what your goals are. Goal 1: Strength and Power 1-5 reps – Recommended Rest Time: 3-5 minutes between sets Goal 2: Tone your muscles and increase hypertrophy 6-10 reps – Recommended Rest […]

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Trainer Tip Tuesday – Cardio Variations

Consider changing your cardio equipment, style, or timing for a boost to your stagnant workout program. Changing Equipment Take advantage of all the cardio equipment in the Center and use a new or different piece every week. This includes the track, TPC, and the large area by the TVs. You may just find a new […]

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Trainer Tip Tuesday: Sleep

Are you catching your Z’s? I think it is safe to say that everyone could use some better sleep at night, especially around the winter holidays. Experts recommend 7-9 hours of sleep per night. Not only do we need sleep for enhanced cognitive functioning, but sleep is also critical for muscle growth and repair. The […]

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Trainer Tip Tuesday: Vitamin D for the Winter Months

Trainer Tip by: Leah Sanders Did you know that Vitamin D is essential for staying healthy and fighting infection? Vitamin D is also known as the “sunshine vitamin.” How do we get enough Vitamin D in the winter when we may not be able to enjoy the sun like we do during the summer months? […]

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Trainer Tip Tuesday: Track Your Workout

Trainer Tip by: Coach Michael Tracking your workouts is a great way to see your progress and continue to push yourself. Using the MYWellness app or MYWellness Key will track everything for you, so be sure to utilize this feature. Using a notebook, excel spreadsheet, or app on your phone (MYWellness) will make access to […]

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Trainer Tip Tuesday: Supersetting

Trainer Tip by: Coach Michael Supersetting is when you rotate between 2 or more exercises. For example, if my superset was with squats, jumping jacks, and pushups, I would do one set of each before moving on to set 2 of each. Here are a few types of supersets you could do: Push/Pull Upper/Lower Vertical/Horizontal […]

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Trainer Tip Tuesday: Core Brace

Trainer Tip by: Coach Michael Bracing the core is an extremely important part of any exercise. This ensures that your core is strong and not bending or moving in a direction or way that could result in injury. Some easy steps to think through in your mind are: Breathe big into your stomach. This will […]

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Trainer Tip Tuesday: Cuban Press

Cuban Press: Top of the line Shoulder Work This is a difficult exercise to strengthen your upper back, rotator cuff, and chest muscles. Starting with a chest-supported motion on the bench keeping your spine in a neutral and straight line. Less than 10 pounds of weight per arm is recommended for this exercise 1) Pull […]

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Trainer Tip Tuesday: Balance

When you get on the Bosu ball make sure you are near a stable surface. When performing the heel-to-toe exercise you will shift your weight from the back of your foot to the front. When balancing left to right you will shift your weight from your left foot to your right foot. For a simpler […]

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Trainer Tip Tuesday: Banded Face Pulls

This exercise will help pull your shoulders back if you have a problem with rounded shoulders. Pull the handles back toward your forehead until your hands are in front of the shoulders. You’ll feel your shoulder blades retract or pinch together. Hold this position for a few seconds. When pulling back you should feel look […]

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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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