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Home / trainer tip
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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Trainer Tip Tuesday

Trainer Tip Tuesday: Foundational Movements – Squats (Part 1)

March 8, 2022

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 […]

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Trainer Tip Tuesday

Trainer Tip Tuesday: Kettlebell Deadlift

March 1, 2022

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 […]

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Trainer Tip Tuesday

Trainer Tip Tuesday: SMART Goals

February 22, 2022

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  […]

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Trainer Tip Tuesday

Trainer Tip Tuesday: Fitting in Workouts

February 15, 2022

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 […]

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Trainer Tip Tuesday

Trainer Tip Tuesday: Proper Rowing Techniques

February 8, 2022

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 […]

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Trainer Tip Tuesday

Trainer Tip Tuesday: Exercise and Motivation

February 1, 2022

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 […]

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Trainer Tip Tuesday

Trainer Tip Tuesday: Recommended Rest Time

January 25, 2022

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 […]

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Trainer Tip Tuesday

Trainer Tip Tuesday: Change up your weight lifting with Pauses and Eccentrics

January 18, 2022

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 […]

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Trainer Tip Tuesday

Trainer Tip Tuesday – Cardio Variations

January 11, 2022

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 […]

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Trainer Tip Tuesday

Trainer Tip Tuesday: Sleep

January 4, 2022

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 […]

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Trainer Tip Tuesday

Trainer Tip Tuesday: Tricep Extensions

December 28, 2021

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 […]

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Trainer Tip Tuesday

Trainer Tip Tuesday: Vitamin D for the Winter Months

December 21, 2021

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 […]

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Trainer Tip Tuesday

Trainer Tip Tuesday: Track Your Workout

December 14, 2021

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 […]

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Trainer Tip Tuesday

Trainer Tip Tuesday: Supersetting

December 7, 2021

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 […]

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Trainer Tip Tuesday

Trainer Tip Tuesday: Core Brace

November 30, 2021

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 […]

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Trainer Tip Tuesday

Trainer Tip Tuesday: Cold Weather Considerations for Physical Activity

November 23, 2021

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 […]

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Trainer Tip Tuesday

Trainer Tip Tuesday: Cuban Press

November 16, 2021

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 […]

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Weekly Dietitian Tip

Weekly Dietitian Tip: Fun Food Fact – Apples

October 19, 2021

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 […]

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Weekly Dietitian Tip

Weekly Dietitian Tip: 5 Ways to Pumpkin – White Bean Soup

October 12, 2021

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 […]

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Trainer Tip Tuesday

Trainer Tip Tuesday: Lat Pull Downs

October 5, 2021

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. […]

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Recent Posts

  • Wellness Wednesday – Trainer Tip – SMART Goals February 1, 2023
  • From the Wellness Team: Wellness Wednesday Dietitian Tip – Health Food Aisle January 25, 2023
  • Wellness Wednesday – Trainer Tip – Push-ups January 18, 2023
  • From the Wellness Team: Wellness Wednesday Dietitian Tip – Weight Loss Diets January 11, 2023
  • Wellness Wednesday – Trainer Tip – Rest Days January 4, 2023

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