Spending time in the sun increases your risk of skin cancer and early skin aging. People of all skin colors are at risk for this damage. You can reduce your risk by: Limiting your time in the sun, especially between 10 a.m. and 2 p.m., when the sun’s rays are most intense. Wearing clothing to […]

BLOOMINGTON, ILLINOIS 5/6/22 — The Training and Performance Center (TPC), a division of Integrated Wellness Partners, welcomes Lou Hernandez as Sports Performance Manager. Hernandez joins TPC with extensive experience in the field of strength and conditioning and sports performance. Hernandez most recently served as the Head Strength and Conditioning Coach at the University of Illinois […]

Going out to eat? While going out to eat can often result in getting too many calories, carbs, and dietary fats- here are some tips to help choose the best options for you: Avoid excess calories by choosing sides that include fruits or vegetables, reserving some of the meal to box up and take home, […]

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 […]

Following a vegetarian diet? Whether you are or are not, these are good tips to ensure you’re getting a balanced diet with plenty of veggies! Try to add extra veggies with every meal- such as toppings for pizza, ingredients in lasagna, or added into a burrito.  Add protein to every meal by choosing foods like […]

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 

Spring is finally coming around. As you begin to enjoy more time outside and outings with friends here are some ideas to pep up your water and have something fun yet nutritious to drink! Last week’s tip shared herbal infusions, but this week it’s all about the sweets: Watermelon Cooler Strawberry & Cucumber water Berry […]

Spring is finally coming around. As you begin to enjoy more time outside and outings with friends here are some ideas to pep up your water and have something fun yet nutritious to drink! Herbal Spring sips: Watermelon & Basil water Cucumber, Lime & Mint water Grapefruit & Rosemary water  Click the link for the […]

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 […]

April is Parkinson’s Awareness Month. This year, we want everyone to take action to impact the future of Parkinson’s disease (PD). Whether that means learning how to navigate your own future with Parkinson’s or helping us create a world without PD, together we can make a difference.   Carle Health & Fitness Center helps those […]

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 […]

Foods from around the world are healthy and delicious! Here are some examples of healthful menu items from global cultures and traditions: https://sm.eatright.org/globalfoods  #NationalNutritionMonth

Cooking at home can be healthy, rewarding and cost-effective! Try these seven simple techniques to enhance your food’s taste and experiment with flavor combinations: https://www.eatright.org/food/planning-and-prep/cooking-tips-and-trends/enhancing-the-flavor-of-your-meals #NationalNutritionMonth

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, the leg bar should be down by the ankle Drive the heel into the upper leg Exercise should be done with one leg at a […]

Planning ahead can help save money and reduce mealtime stress! Follow these steps to plan and prepare meals that fit your preferences and lifestyle:   1)Make a menu  2)Stock your pantry, fridge and freezer with the five food groups   3)Keep a running grocery list  Visit https://sm.eatright.org/mealplanning for the complete meal planning guide   #NationalNutritionMonth  ~Kaylee Brown, CHFC Registered Dietitian […]

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 […]

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 to injuries. A squat helps work on your leg strength to build lower body strength and core stability. This will contribute to future pain-free movements. 

Your favorite cultural foods can be part of a healthful eating plan! Here are some ideas for a variety of healthy, cultural meals provided by the Academy of Nutrition and Dietetics: Asian Indian Breakfast: Besan cheela (savory pancakes made with chickpea flour and vegetables) with extra tomatoes and spinach on the side, and a cooked egg. […]

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 […]

This year’s theme is Celebrate a World of Flavors! Throughout March, embrace the foods and flavors of your heritage and other global cultures.  During #NationalNutritionMonth and beyond, choose delicious and nutrient-rich foods from each of the five basic food groups!  Use these tips to get started: https://sm.eatright.org/nutrichdiet 

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 […]

National Heart Health Month: Saturated vs Unsaturated fats    Saturated and unsaturated fats are important terms to know. One improves your heart health while the other ensues further risk.   Saturated fats are found in highly processed meats like bacon, sausage, and pepperoni, as well as butter, high-fat dairy products, and some oils such as coconut oil. […]

National heart health month and Valentine’s Day! Is dark chocolate really that good for you? Are you buying your loved one dark chocolate this Valentine’s Day? Research suggests a diet high in a specific antioxidant called, flavonoids, leads to a lower risk for coronary heart disease. Flavonoids are found in cacao. Cacao is used in […]

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 […]

National heart health month: Are some versions of salt healthier than others?  Popular types of salt include table salt, sea salt, and pink Himalayan salt. Sea salt and pink Himalayan salts are often marketed with health foods. Does that mean they are healthier options or worth the extra price point?   Sea salt comes from dehydrated […]

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 […]

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 […]

February is National Heart Health Month! Salt is a major ingredient of concern when it comes to heart health. The American Heart Association tells us that too much sodium can lead to headaches, bloating and puffiness, weight gain, and over time can also increase the risk for heart diseases such as high blood pressure, kidney […]

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 […]

Did you know eating certain foods can help you prevent conditions like cataracts, macular degeneration, and glaucoma?    To help reduce your risk for cataracts, choose foods like strawberries, bell peppers, broccoli, oranges, and cantaloupe to get a high-powered antioxidant, vitamin C!   Healthy fats are dually beneficial to eye health as they help absorb key nutrients […]