Get it done in the sun and enjoy a post-workout beer! Join the TPC team at Keg Grove Brewing Company every other Saturday throughout the summer for Bootcamp & Brews […]

Check in with Fitness Coach and Certified Trainer Alli as she talks about benefits of Personal Training. Interested in Personal Training? Stop in or call us at (309) 433-9355 (WELL) […]

Winter is here, which is also synonymous with snow from the peaks to the slopes, a time when all can enjoy one of the most beloved and practiced winter sports; […]

Boost your metabolism, preserve muscle, and accelerate fat loss with strength training Starting a fitness journey, especially with the goal of losing weight, often leads many people to gravitate toward […]

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 […]

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 […]

How to make your fitness more consistent If you come to the gym 2-3x per week you are part of a small percentage of the population. Sticking to a fitness […]

Cognitive benefits of exercise for older adults Cognitive functions tend to decline as we get older. Exercise is a great way to ensure that our cognitive health stays in shape […]

Are Your Goals Smart Goals? Smart goals are goals that are Specific, Measurable, Attainable, Relevant, and Time-Bound. It is important when setting your health and wellness goals that each of […]

The Importance of Stretching Stretching is an important part to a well-rounded fitness/wellness routine. Research has shown that stretching can help improve our flexibility which will increase the range of […]

What to do on Rest Days Rest days are important for those that participate in higher intensities and volume multiple times a week (5-6x). But for those that participate in […]

Strength Training – Not Just for Building Muscle! An estimated 8 million women and 2 million men in the United States have osteoporosis, which is responsible for more than 2 […]

How to get more out of your workout – without adding reps or weight As you are doing your workout on one of the machines here at CHFC, pay attention […]

Why is it important for women during menopause to exercise? Exercises have been proving to decrease the menopausal symptoms. Issues with mental health play a big part during hormone fluctuation. […]

Many ways! Here’s just a few: Having a personal trainer will greatly reduce your risk for injury while exercising. Your techniques will be monitored, assuring you are not putting any […]

Short answer: it depends! Strength training for kids can be a confusing topic, especially with the internet giving conflicting answers everywhere you turn. There is no true “best time” for […]

All-or-Nothing Thinking All-or-nothing thinking is a cognitive distortion in which we divide experiences into categories of either “black or white” and “right or wrong”. When I think of this way […]

How many reps should I do? One question many novice exercisers ask about is strength training. If you’re looking for overall health, anywhere between 8-12 repetitions is a great place […]