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 […]

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 […]

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, […]

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  […]

Leg Curl on Leg Ext Machine During a busy gym time, a quick superset for you is to superset your leg extensions with a leg curl. Facing the leg extension, […]

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 squat is useful to everyone every day. You utilize this movement when sitting down, standing up, or picking something up off of the floor. An improper squat can lead […]

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 […]

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  […]

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 […]

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 […]

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 […]

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 […]

Two things you could add to your workout are paused reps and eccentric reps. Both of these are typically done using free weights. Paused reps are done by pausing all […]

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 […]

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 […]

Be sure to lock your elbows into your side when performing tricep extensions. This will allow you to isolate your triceps for maximal engagement. Common faults to avoid: -excessive elbow […]

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 […]

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 […]

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 […]

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 […]

Just because the temperature is dropping doesn’t mean we need to stop exercising outside. When participating in physical activity in the cold, avoid skin contact with the environment, wear the […]

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 […]

Make sure you pull your elbows in tight towards the body when doing lat pull downs. This will help you work more muscles in your back when doing this exercise. […]

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 […]

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 […]

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 […]

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 […]

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 […]

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 […]