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Home / trainer tip
Confidence in the Gym
From the Wellness Team

From the Wellness Team: Wellness Wednesday Trainer Tip – Confidence In the Gym

November 29, 2023

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 […]

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Functional Strength
From the Wellness Team

From the Wellness Team: Wellness Wednesday Trainer Tip – Functional Strength

November 15, 2023

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 […]

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Running
From the Wellness Team

From the Wellness Team: Wellness Wednesday Trainer Tip – Running

November 1, 2023

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 […]

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From the Wellness Team

From the Wellness Team: Wellness Wednesday Trainer Tip – Sticking To Your Fitness

October 18, 2023

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 […]

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overcoming all-or-nothing thinking
From the Wellness Spa

From the Wellness Team: Wellness Wednesday Trainer Tip – Common Cognitive Distortions

October 4, 2023

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 […]

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From the Wellness Team

From the Wellness Team: Wellness Wednesday Trainer Tip – Exercising with injury

September 20, 2023

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 […]

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From the Wellness Team

From the Wellness Team: Wellness Wednesday Trainer Tip – At Home HIIT!

September 13, 2023

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 […]

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From the Wellness Team

From the Wellness Team: Wellness Wednesday Trainer Tip – Progressive Overload

August 23, 2023

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 […]

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From the Wellness Team

From the Wellness Team: Wellness Wednesday Trainer Tip – Interval Training

August 9, 2023

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 […]

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From the Wellness Team

From the Wellness Team: Wellness Wednesday Trainer Tip – Strength Training

July 26, 2023

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 […]

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From the Wellness Team

Wellness Wednesday – Trainer Tip – Natural Fat Burner

July 12, 2023

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 […]

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From the Wellness Team

Wellness Wednesday – Trainer Tip – Walking

June 28, 2023

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 […]

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From the Wellness Team

Wellness Wednesday – Trainer Tip – Negative Self Talk

June 14, 2023

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 […]

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From the Wellness Team

Wellness Wednesday – Trainer Tip – Get Outside This Summer

May 31, 2023

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 […]

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From the Wellness Team

Wellness Wednesday – Trainer Tip – Should I Warm Up & Cool Down?

May 17, 2023

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 […]

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From the Wellness Team

Wellness Wednesday – Trainer Tip – 5 Bone Loading Activities to Increase Bone Density

May 3, 2023

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 […]

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From the Wellness Team

Wellness Wednesday – Trainer Tip – Mobility Training

April 5, 2023

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 […]

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From the Wellness Team

Wellness Wednesday – Trainer Tip – Fuel Your Body for Workouts

March 22, 2023

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 […]

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From the Wellness Team

Wellness Wednesday – Trainer Tip – 8 Dimensions of Wellness

March 1, 2023

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 […]

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From the Wellness Team

Wellness Wednesday – Trainer Tip – Supersets/Circuits

February 15, 2023

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 […]

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From the Wellness Team

Wellness Wednesday – Trainer Tip – SMART Goals

February 1, 2023

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 – […]

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From the Wellness Team

Wellness Wednesday – Trainer Tip – Push-ups

January 18, 2023

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; […]

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From the Wellness Team

Wellness Wednesday – Trainer Tip – Rest Days

January 4, 2023

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 […]

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Trainer Tip Tuesday

Trainer Tip Tuesday: Self Care

April 19, 2022

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 […]

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Weekly Dietitian Tip

Weekly Dietitian Tip: Following a Vegetarian Diet

April 19, 2022

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 […]

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Trainer Tip Tuesday

Trainer Tip Tuesday: 1-Arm Dumbbell Row

April 12, 2022

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 […]

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Trainer Tip Tuesday

Trainer Tip Tuesday: 8 Aspects of Wellness

April 5, 2022

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, […]

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Trainer Tip Tuesday

Trainer Tip Tuesday: Rep Ranges

March 29, 2022

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  […]

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Trainer Tip Tuesday

Trainer Tip Tuesday: Leg Curl to Hamstring Curl

March 22, 2022

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, […]

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coach alli demonstrates push up form
Trainer Tip Tuesday

Trainer Tip Tuesday: Push Up Tips

March 15, 2022

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 […]

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Recent Posts

  • Confidence in the Gym From the Wellness Team: Wellness Wednesday Trainer Tip – Confidence In the Gym November 29, 2023
  • apple dessert bread From the Wellness Team: Wellness Wednesday Nutrition Tip – Reducing Oil / Fat In Recipes November 22, 2023
  • Functional Strength From the Wellness Team: Wellness Wednesday Trainer Tip – Functional Strength November 15, 2023
  • Running From the Wellness Team: Wellness Wednesday Trainer Tip – Running November 1, 2023
  • Eating balanced meals From the Wellness Team: Wellness Wednesday Nutrition Tip – Eating a Balanced Meal October 25, 2023

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