Did you know sleep is an important factor in regulating your appetite, metabolism, and weight? Sleep allows your hunger hormones to balance. Specifically, it decreases your hunger hormones and increases your appetite suppressor hormones. Get some extra Z’s this week! ~Kaylee Brown, RD

Spring Sips – for your sweet tooth! Once spring arrives most people start to refocus on drinking more water. Last week I shared herbal drink recipes, but if you’re looking for some sweet drink recipes, try these! Watermelon Cooler Strawberry & Cucumber Water Berry Blaster Water Click the link for the recipes: Sweet Beverage Card

Benefits: improves unilateral (single-leg) strength and stability, improves core stability Target muscles: glutes, hamstrings, and quadriceps Equipment: 1x 25-45 lb. bumper plate (depending on desired depth), dumbbells for added load if desired Set-up: 1. Place front foot on top of the plate 2. Take a large step backward 3. Adjust rear foot forward or backward […]

Once spring arrives most people start to refocus on drinking more water. If you’re looking for a few ways to get variety, try these recipes! Watermelon & Basil water Cucumber, Lime & Mint water Grapefruit & Rosemary water Click the link for the recipes: Herbal Beverage Card

Proper overhead press form: Start with the dumbbell at your shoulder.  Press up and slightly back, keeping the bicep close to the ear as this will put the shoulder joint in the most neutral/natural position.

The glute bridge is a great alternative to lower body exercises and can be used as an activation exercise before compound lower body exercises.  Squeeze your hamstrings and glutes to raise your hips off the ground, then hold on top for a short count, and lower back to the ground.  By changing where you press […]

Many people want to lose weight once summer hits. The problem is that even if they can figure out how to shed a few pounds, summer is over by the time that happens. Or, some people will crash diet to lose weight fast which is unsafe and holds long-term health consequences. If this sounds familiar […]

A common mistake in benching is having the wrists in a broken position like the 2nd picture, however having the right stacked position equates to a better pressing leverage and being in a more stable and powerful position. 

Spring is here! Time to spring clean your pantry.  Check the expiration dates of snack foods like chips, cookies, granola bars, oatmeal packets, pretzels, nuts, and treats to make room for fresh picks. Hint: the terms, “best by,” “use by,” and “sell by,” are NOT an expiration date. Those are manufacturer estimates regarding food quality, […]

Challenge: try a new meal from a different culture! Of course, food is important in our health, but it is also important in culture. Visit these links to get healthy meal ideas for various cultures such as Asian, Indian, Chinese, Filipino, Latin American, and Middle Eastern. Personalize Your Plate Tip Sheet_AsianIndian_Final Personalize Your Plate Tip […]

Most people struggle with having tight hamstrings. A great way to end your workout is by stretching out your hamstrings. Here are 2 easy ways that you can stretch your hamstrings on your own and while at home: Towel/band Method Using a long towel or band, wrap it around the back of your knee. While […]

There are many different ways that you can modify workouts. Join Coach Alex as she shows us some squat variations.

March is National Nutrition Month! If you follow any version of a vegetarian diet — this tip is for you! It’s important to learn where you can get protein, calcium, iron, and Vitamin B12. It’s also important to ensure that you not only consume sources of those nutrients but that you consume them in adequate […]

Having good balance is important for many activities we do every day, such as walking and going up and down the stairs. Exercises that improve balance can help prevent falls, a common problem in older adults and stroke patients. They can also benefit those who are obese since weight is not always carried or distributed […]

March is National Nutrition Month! If you are like most people- you probably eat out a lot. It is fast, easy, and tastes good for the busy person. Even if you are not ready to change how much you eat out, you can still use those times as an opportunity to boost your nutrition. Click […]

Why should I care about my glute flexibility and strength? Performing glute flexibility and strengthening exercises can help relieve: Low back tension Pain in buttocks or pelvis Tightness in hamstrings and hips Performing glute exercises consistently can lead to benefits like: Improved lower body strength Enhanced lower body flexibility and range of motion Reduced risk […]

March is National Nutrition Month Building a healthy plate is easy when you make half your plate fruits and vegetables.  It’s also a great way to add color, flavor and texture plus vitamins, minerals and fiber.  All this is packed in fruits and vegetables that are low in calories and fat. Make 2 cups of […]

Both of these carries are a great for working out your core, shoulder stability, grip strength, and legs.  They are an easy addition to the end of any workout if you are looking for something to work all of these places at once. Suitcase Carry: For the suitcase carry make sure your shoulder is locking in […]

Are some versions of salt healthier than others? Popular types of salt include table salt, sea salt, and pink Himalayan salt. Sea salt and pink Himalayan salts are often marketed with health foods. Does that mean they are healthier options or worth the extra price point? Sea salt comes from dehydrated seawater. Pink Himalayan salt […]

The low lunge with a twist is a great exercise to help improve mobility. Pushing the hips down towards the floor helps get a deeper stretch through your upper hamstring and glutes. The addition of the twist helps to open up your chest muscles and the entirety of your back. 

Are you buying your loved one chocolate this Valentine’s day? That might be the right thing to do considering February is heart health month. Research suggests a diet high in antioxidants leads to a lower risk for coronary heart disease- specifically, a diet high in the antioxidant called, flavonoids. While eating dark chocolate won’t necessarily […]

The two videos below demonstrate correct and incorrect barbell chest press form. The biggest mistake we see in the barbell chest press is the pathway the bar takes, like whether it glides back & up creating an arc pathway (correct) or is straight up & down creating a vertical pathway (incorrect). Also, engagement of the […]

Eggscellent lean protein source! Eggs have gotten a bad rap over the years for those with heart disease. Why? Because some believe they are too high in cholesterol, a blood component most people are trying to prevent from spiking. Luckily for egg lovers, it’s actually the saturated fat content in foods that raises blood cholesterol […]

Scared of doing side planks because of your carpal tunnel or wrist joint? Here is one way to scale your side plank: create an equal sign with your arms. This centralizes your body weight. Get into plank position, arms still making equal signs, knees on the floor. Rotate so your right arm, weight between this […]

Contribute towards your daily water goals by drinking a cup: in the morning when you brush your teeth in the mid-morning before lunch (maybe when you have a snack) after you get home from work before your workout during your workout after your workout

Sit with hips under the bar/pulley and slightly lean back to engage the core. Stabilize your body and pull the bar down to the upper portion of your chest. Allow the bar to return to the top and repeat for desired repetitions. This exercise engages the lats, trapezius, biceps, triceps, forearms muscles throughout the movement.  […]

 Take advantage of frozen foods! Here are my top 3 tips when buying frozen: Buy whole foods like chicken breasts or thighs, salmon filets, fruits, and vegetables to avoid getting extra ingredients like sugar, saturated fat, and sodium. Skip fruits and veggie options that have been frozen in syrup.  Skip the sodium. Look for words […]

The hip hinge is one of the fundamental movement patterns that we use. Think about it like your movement as you pick something up off the floor.  It’s one of the most effective ways of building lower body strength. It’s a staple of deadlifts, squats, and anything that requires explosiveness, like sprinting or jumping. Coach […]

Deep Bodyweight squat: Doing this exercise with help increase hip, knee, and ankle mobility. The squat is a relevant movement in everyday life no matter your age or fitness level.

Don’t be afraid of using canned products, even with seafood or poultry! a.       Fresh produce is great, but if you can’t use it in time it can waste your money. b.       Even though fresh seafood or poultry are common staples in a meal, they aren’t always convenient or budget-friendly. Canned products can be just as nutritious as […]