Tackle your day at the gym! Having confidence means that you have the belief that you can accomplish a task. When you’re new to the gym, it can be tough […]

Functionality is Key Functional strength is defined as forms of exercise that mimic daily movement patterns. Especially as we get older, functional strength can be an excellent tool to help […]

You Too Can Be a Runner! Most people that say they hate running are making it much too difficult. Here are some things to try before you definitively say you […]

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 […]

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 […]

Staying on top of your exercise goals while sidelined with injury Most of us have experienced or will experience some form of injury, whether that injury is minor nagging pain […]

How to program an at-home workout that will burn a lot of calories in a short time frame. High Intensity Interval Training (HIIT) is one of the best modalities of […]

Learn how to progress toward your goals and overcome plateaus with progressive overload Progressive overload is a term in strength training that refers to gradually increasing the intensity of workouts […]

Interval training for cardiovascular fitness When it comes to exercise, you may wonder what is better for your heart: slow and steady or fast and furious? Interval training provides a […]

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 […]

How to burn fat the right way A lot of people start working out focusing on losing some weight and just work on hours and hours of cardio. Cardiorespiratory exercises […]

The importance of walking and getting your steps in Sedentary behavior has remained stable or increased from 2001-2016 in the American population, while screen time outside of school and work […]

Avoiding negative self talk can be very helpful If you wouldn’t say it to someone else don’t say it to yourself. Oftentimes we can be our own worst enemies and […]

Get Outside This Summer! With the warm weather flooding into the Midwest, now is the time to get outside! Moving some of your workouts outside can have many benefits: decreasing […]

Short answer: yes! Warmups and cooldowns decrease risk of injury and allow you to recover more efficiently. Warm up with a few minutes of light cardio, such as walking on […]

If you want to increase Bone Density and Bone Mass, try these 5 simple activities to build strong healthy bones! Each activity focuses on building bone mass in the 3 […]

What is it and why is it important? Mobility is the ability to move a joint or body part through a full range of motion without restriction. Mobility requires muscular […]

Food as Fuel To get the best out of your workouts, you must set yourself up for success with the proper nutrition. Fueling your body consists of consuming the right […]

How to Balance Your Wellness 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 […]

SuperSET Yourself Up for Success Supersets and circuits are effective tools to keep yourself moving during a workout and keep your heart rate elevated for longer periods of time during […]

How to Set “Smart” Goals When setting personal goals for health, fitness, or any other aspect of our lives, we should aim to achieve the “SMART” goals criteria. S – […]

Performing the Perfect Push-up When executing a push up, begin with your hands slightly wider than shoulder width apart, begin to bend elbows to a 90 degree angle or less; […]

Give Yourself a Break! Rest days are important! A lot of people start their year with a goal of working out every day, but our body also needs rest! Remember […]

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 […]

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 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 […]