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 […]

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 […]

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 […]

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 […]

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 […]

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 […]

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 […]

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, […]

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, […]

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 […]

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 […]