​Saturated fats are the type of fat that we do want to limit.   Saturated fats raise cholesterol and contribute towards inflammation. Foods high in saturated fat also tend to be high in […]

Hamstring Stretch: When performing a hamstring stretch, this movement helps to improve your hamstring flexibility, increase leg mobility, and help strengthen the lower back and legs. Make sure while performing […]

When it comes to fats, we do want unsaturated fats in our diet. Unsaturated fats still play an important role in health and wellbeing, as well as supporting healthy weight loss. Unsaturated […]

The Bulgarian Split Squat is an exercise that will challenge you greatly but you will be proud you accomplished it once it’s over! To perform this correctly place your rear […]

Have you ever considered a low-fat diet to lose weight? In theory, it makes sense to eat less fat to lose fat off your body. However, that’s not always the […]

​2 Ways to Meal Prep: Full and Partial Full: Prepare & portion into containers ahead of time to easily pull from the fridge.  (Example: Prepare 5 containers of chicken, rice, […]

Most exercisers are familiar with forward and backward lunges but not diagonal, side, and curtsey lunges which can be great to throw into workouts for variety and an added challenge.  […]

5 ways meal prepping can help your health and fitness: Make healthier choices in busy moments Save time in deciding what to eat & cooking from scratch Save money from […]

When performing the chest supported row make secure to keep your elbows tucked in, chest pad adjusted correctly, keep your chest on the pad the whole time, and make sure […]

The recommendation for daily sodium intake is 1500-2300 mg. Those with certain heart conditions should adhere to 1500 mg a day, while generally healthy adults should get no more than […]

The purpose of a banded or plate YTA is to increase flexibility of the biceps and triceps. This exercise helps better posture and increase thorough range of motion How to: […]

4th of July Cookout tips: Pick, Portion, & Pair Pick out the 1 or 2 yummy sides that sound most appetizing to you Portion them out according to the suggested serving […]

Purpose: to increase movement or range of motion in thoracic spine  Benefits: improved posture, increased range of motion during flexion, extension, and rotation of the thoracic spine, and decreased risk […]

In this video, we show you how to take a regular exercise and make it into an eccentric movement. We wanted to highlight adding eccentric movements into workouts for its […]

Do you crave cool summer treats, or something sweet from time to time? Try these fun ideas! Snack on a bag of frozen blueberries (buy frozen, or buy fresh and […]

This movement is intended to help fix poor posture, enhance rotator cuff strength, and improve overall shoulder health. Start with holding the band at waist level with an underhanded grip, […]

The time after you work out is crucial for getting the most benefits from your hard work at the gym. There is no strict cut-off, but by about an hour […]

The time before you workout is a great way to maximize your efforts at the gym by getting the right nutrition. This will be different for everyone based on several […]

As we find many of our clients to have knee issues (replacements, discomforts, etc.), these are some movements that help alleviate knee pressure and recruit muscles that are used in […]

It’s a good idea to establish a fueling routine when it comes to your workouts. Fueling properly before and after workouts help make the most of your time at the […]

Summer Popsicle Recipe: OJ Pops! Enjoy a great source of Vitamin C while refreshing those tastebuds. 6 oz thawed orange juice concentrate 1 cup milk 1 cup water EITHER: 3 […]

Nutrition tips for getting a good night’s sleep: Try to avoid alcoholic drinks before bed. It may help you feel sleepy, but it prevents you from reaching deep, restorative sleep. […]

Coach Blake and Coach Annalise show the proper and improper techniques for tricep pushdowns.  Follow the steps below the videos for the proper technique. Setup: Position the cable machine at […]

These quick exercises will activate underutilized muscles needed for posture and proper lifting form when performing strength exercises. The banded walks will fire up the hip and glute muscles for […]

Research shows the less you sleep, the more likely you are to gain weight and consume high-calorie and sugary foods. You will be much more likely to maintain a healthy […]

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 […]

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 […]

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 […]

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, […]

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 […]