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 

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 […]

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 […]

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 […]

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. 

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 […]

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 […]

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 […]

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 […]

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 […]

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 momentum at the bottom of your exercise. Ex: bar touching your chest on a bench press or bottom of a squat before standing back up. […]

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 […]

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 […]

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 movement -elbows flaring out

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? […]

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 […]

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 […]

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 […]

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 appropriate layers, and stay hydrated. Avoid Frostbite and Hypothermia For starters, it is not recommended to exercise at temperatures below 0° F or at temperatures […]

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 […]

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 […]

5 Ways to Pumpkin: White Bean Soup Fall is a great time to implement creativity to your usual routines. One such way is mixing up the foods you use! Challenging yourself to cook or bake with pumpkins or pumpkin puree is an easy way to expand your kitchen skills, vitamin and mineral intake, and creativity. […]

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. Make sure you ask our trainers for more great back exercises!

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 […]

Many people think white potatoes are void of nutrition while sweet potatoes are chalked full. Both types of potatoes are actually very similar in terms of calories, carbohydrates, fiber, protein, fat, and nutrient content with only a couple key differences. Sweet potatoes provide a large dose of Vitamin A that white potatoes completely lack. However, […]

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 a chair or bench. Bring your right leg up and place your ankle on top of your left thigh, right above the knee. Once in […]