Fall is officially here! Although the weather is changing, we still have plenty of time for outdoor activities to supplement our exercise routines. Whether you are walking or biking and enjoying the scenery it is important to keep safety in mind. Here are some tips to keep you safe during your fall activities: If you […]
Now that the weather has warmed and the sun is shining people tend to spend more time outside. But before you bask in the glory of the sun, here are some things to think about to keep your skin safe. Did you know? On average it takes just 15 minutes of unprotected time in the […]
When it comes to knee health, running often gets a bad reputation as being a cause for many ailments, the primary one being osteoarthritis. However, as more research becomes available, these claims are found to be increasingly baseless, showing that running at reasonable volumes and intensities leaves the joint no worse for wear. And according […]
Did you know that February is Heart Health Month? Cardio Recommendations 20 minutes of walking a day can lower the risk of a heart attack and stroke Tips: Park farther away Choose the stairs over the escalator 150 minutes of exercise per week Trouble keeping track? Just try to move more! Get up from your […]
It’s time to stand up against sedentary behavior! Did you know that 12 hours is the average time a person sits during the day? What is sedentary behavior? Time spent sitting, which includes watching TV, driving, eating, and work/school tasks. “Sitting Disease” is a term used by researchers to define those with metabolic syndrome and […]
When we do timed breathing exercises that make our exhale even a few counts longer than our inhale, the vagus nerve signals the brain to turn up our parasympathetic nervous system (relax mode) and to turn down our sympathetic nervous system(fight or flight). This means that by putting our awareness on lengthening our exhale we […]
While data on exercise changes as new studies are done, one thing that remains constant is that planks are great… but only when you do them properly! The traditional plank (shown above) targets more than just your abdominals. It requires contraction of the quads, glutes, shoulders, biceps and triceps. It is a stabilizing exercise that […]
Shin splints are a painful condition caused by microtears of connective tissue at attachment sites in the tibia (lower leg bone) from overuse or mechanical stress. Symptoms include pain and tenderness along the front of the shin (tibia) and when chronic or severe, may be accompanied by swelling and the presence of ridges or bumps […]
Daily tasks can be painful and difficult when arthritis and other types of joint issues affect the hand and wrist. There are numerous medications and treatment solutions that can help ease the pain but exercise is one of the best and noninvasive solution that can provide many benefits. Hand exercises can help strengthen the muscles […]
Personal training is an option for members who need the extra motivation or guidance to get through a workout. It’s also a great way to learn new exercises and progress your fitness routine. Working with a trainer is great but are you getting the most out of your sessions? Set Clear Goals It’s important that […]
Do you remember your first plank you were asked to hold? Did it feel like the seconds were minutes and that someone had lit a fire under muscles in your stomach that you never knew you had? Well if you dread the plank or are having a difficult time maintaining good form here are a […]
It’s apple season! We all have our favorite types of apples—my personal favorite is Macintosh—and ways to incorporate apples into our diet (apple pie for the win!) but have you ever used Apple Cider Vinegar (ACV)? Here are some benefits: Helps Lose Weight Always check with your doctor or nutritionist before adding anything new into […]
Different methods of heat and ice therapy prove to be an effective and inexpensive way to provide relief. When is it good to heat and when is it beneficial to use ice? The correct use of heat and ice at the proper time can aide in reducing recovery time. Let’s first understand what heat and […]
Do you know that feeling once you have made it past the point of just “warming up” and beginning to feel out of breath during your workout? Once you get feel that feeling do you ever notice how your heart rate begins to increase? This occurs when the demand for fresh oxygenated and nutrient rich […]
There seems to be a day for everything on the calendar! National Hot Dog Day was July 19th, October 4th is Random Acts of Poetry Day, October 9th is National Fire Prevention Day and September 22nd is Falls Prevention Awareness Day! Some are more important than others. Preventing falls should be high on the list. […]
Osteoporosis and Screening Osteoporosis is a disease that reduces the strength and mass of bones, making them fragile and susceptible to fractures. Although it is most common in middle-aged and older women, osteoporosis can affect both men and women of any age. According to the National Osteoporosis Foundation, about nine million Americans have osteoporosis and […]
The gluteal region of the body is made up of several muscles that help stabilize and move the pelvis around. A few standout muscles are the glute medius and the glute minimus. These muscles have an important role in stabilizing the pelvis during movement as well as during single leg exercise. If you are standing […]
A common question when working with clients in the pool is “Which is harder the long bars or the short bars?” The answer to the question depends on the exercises that you will be doing and the goals of your exercise program. Understanding the equipment and the differences will help you choose the appropriate […]
It’s summer, it’s hot, and you’re thirsty. While those sports drinks and “Zero” thirst quenchers look tempting, think twice before packing your gym bag full of them. While they taste great the drink you reach for could have more calories than you think. Sugars, sugar substitutes, and food dyes are all too common in the […]
I can’t think of better piece of equipment in the gym than a kettlebell. There are over a dozen exercises that can be done with a kettlebell but today I want to highlight one of my all-time favorite exercises; The Kettlebell Swing. The kettlebell swing (if done correctly) can be an amazing exercise to incorporate […]
