Weekly Dietitian Tip: Fun Food Fact – Apples

Besides pumpkins, apples are also popular fruits around this time of the year. All varieties of apples are good sources of Vitamin C, an important nutrient for a strong immune system. Hence the saying, “an apple a day keeps the Doctor away!” Apples are also good sources of fiber, an important nutrient to prevent the […]

Read More

Exercise and Reducing Cancer Risk

Did you know that exercise also plays a strong role in lowering your cancer risk?  Taking part in physical activity is one of the most important things that you can do for your health, according to the most recent government guidelines. Physical activity and cancer: six research findings you need to know.    Activity lowers the […]

Read More

Weekly Dietitian Tip: Pumpkin Pancakes

It’s fun to mix up nutrition throughout the seasons. Pumpkin is a great source of Beta-Carotene, which is an antioxidant that reduces the risk of developing certain cancers and protects against heart disease and some aspects of aging. Visit myplate.gov for “5 ways to Pumpkin”, or keep checking your app each week to see some of those […]

Read More

Weekly Dietitian Tip: Your Daily Five

It’s a good rule of thumb to strive for 5 servings of fruits and vegetables a day. Typically, that means 3 cups of veggies and 2 cups of fruit. This might sound like a lot, but here are a few tips to make it easier: Have 1.5 cups of vegetables at lunch and 1.5 cups […]

Read More

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 […]

Read More

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 […]

Read More

Weekly Dietitian Tip: Fun Food Facts – Potatoes

Fun food fact: You might think that white potatoes are nothing but unhealthy calories, but did you know they actually provide a lot of nutrition? Potatoes are packed with fiber, antioxidants, vitamins, and minerals. When you hear potassium, you might think of bananas. However, potatoes have more potassium than bananas, which is an important nutrient […]

Read More

Weekly Dietitian Tip: Berry Banana Smoothie Recipe

Try this amazing smoothie for a burst of antioxidants and a burst of flavor! Ingredients: -1/2 Carton Banana Premier Protein Shake (individually packaged) -1/2 C. Milk -1/4 C. Orange Juice -1 C. Red grapes -1 C. Frozen Berry mix -1 (best if frozen) Banana Notes: -Frozen Berry mix: blueberry, raspberry, blackberry -Milk: Whatever type you […]

Read More

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 […]

Read More

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 […]

Read More

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 […]

Read More

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, […]

Read More

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 […]

Read More

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, […]

Read More

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, […]

Read More

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 […]

Read More

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.), […]

Read More

Trainer Tip Tuesday: Bulgarian Split Squat

The Bulgarian Split Squat is an exercise that will challenge you greatly but you will be proud you accomplished it once it’s over! To perform this correctly place your rear foot on the bench or platform behind you with your toes down. If you are using a weight, keep it nice and high in the […]

Read More

Weekly Dietitian Tip: All About Fats (Part 1 of 3)

Have you ever considered a low-fat diet to lose weight? In theory, it makes sense to eat less fat to lose fat off your body. However, that’s not always the case! There are 2 main types of fats. One is chalked full of health benefits, while the other harms your health. In short, unsaturated fat […]

Read More

Weekly Dietitian Tip: Meal Prepping (Part 2 of 2)

​2 Ways to Meal Prep: Full and Partial Full: Prepare & portion into containers ahead of time to easily pull from the fridge.  (Example: Prepare 5 containers of chicken, rice, & veggies per person.) Partial: Prepare INGREDIENTS of meals ahead of time that you can easily turn into various meals.  (Example: Prepare a large amount […]

Read More

Trainer Tip Tuesday: Lunge Variations

Most exercisers are familiar with forward and backward lunges but not diagonal, side, and curtsey lunges which can be great to throw into workouts for variety and an added challenge.  Lunges are a great exercise for those that do not have knee pain and also help improve mobility, agility, and single-leg strength. In the video […]

Read More

Weekly Dietitian Tip: Meal Prepping Part 1

5 ways meal prepping can help your health and fitness: Make healthier choices in busy moments Save time in deciding what to eat & cooking from scratch Save money from not going out to eat Prevent symptoms like lack of focus, fatigue, shaky hands, and irritability from getting too hungry Prevent overeating after being too […]

Read More

Weekly Dietitian Tip: Watch Your Sodium Intake

The recommendation for daily sodium intake is 1500-2300 mg. Those with certain heart conditions should adhere to 1500 mg a day, while generally healthy adults should get no more than 2300 mg a day. According to the CDC (2021), most Americans get more than 3400 mg a day! What’s more, 71% of our sodium intake […]

Read More

Trainer Tip Tuesday: Banded/Plate YTAs

The purpose of a banded or plate YTA is to increase flexibility of the biceps and triceps. This exercise helps better posture and increase thorough range of motion How to: Plate – Using two 2.5 lb plates in each hand leaning on a vertical bench at 45 degrees, raise both arms to make a Y […]

Read More

Weekly Dietitian Tip: 4th of July Cookout Tips

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, […]

Read More