Fitness & Wellness Blog


Vary Your Workout Intensity

January 27, 2015

Mixing up the intensity of your workouts throughout the week is important for progress and injury prevention.  If your intensity is always low, you will never see improvements in your fitness levels. On the other hand, working out with high intensity too often can lead to injury and burnout.  The best way to manage this … Keep Reading »



Strengthen Your Glutes

January 26, 2015

The Pistol Squat (Below: Women’s Health Magazine) is the perfect move for toning your glutes, strengthening your legs, and stabilizing your core and hip muscles.  Start by grabbing a bench or chair that is the same height as your knees.  Sitting on the box with your feet should-width apart, lift your right foot up off … Keep Reading »



Face Your Fears

January 23, 2015

Do you know that fear can hold you back from reaching your goals? The best way to overcome your fears is to change your perspective; try looking at your fears as challenges to overcome.   A great way to boost your self-confidence is by trying new fitness techniques that scare you.  You may challenge yourself to … Keep Reading »



Frog Jump

January 22, 2015

It’s important to add some fun into your workouts to keep your motivation high.  Try this frog jump exercise to tone your entire body, to get your heart rate up, and to have fun.  Start by standing in a wide squat position with your toes pointing outward.  Your butt should be down close to the … Keep Reading »



January 21, 2015

Improve Your Hip Raises To stabilize your pelvis while also toning your thigh, glute, hip, and lower back muscles, try this effective hip raising move. Start by placing an exercise ball or a mat in between your knees.   Your feet should be flat on the floor, back flat on the floor, and arms out in … Keep Reading »



Choosing the Right Number of Reps

January 20, 2015

If you’re new to strength training, learning how many reps and sets to do can be a little tricky.  You never want to lift until your muscles give out, but you also do need to challenge your muscles to gain strength.  The best way to figure out the correct load and number of reps for … Keep Reading »



Sitting Between Sets

January 19, 2015

Do you ever sit down in between your exercise sets?  If so, it’s time to change your habits.  Whether you’re doing cardio or you’re strength training, you should utilize active rest periods.  What this means is that while you rest after each set, you should remain standing and try walking around and keeping your body … Keep Reading »



Cardio: Anytime and Anywhere

January 16, 2015

We often think of cardio as long sessions of jogging, biking, rowing, etc. at the gym or outside.  However, there are times when we don’t have the time or luxury to fit this type of cardio in.  Learning functional moves that can be done just about anywhere at any time is really important to help … Keep Reading »



Become a Morning Person

January 15, 2015

Starting the day off with a good workout can really improve your entire day.  You will feel more energized, motivated, focused, and relaxed as you cruise through your daily responsibilities.  What if you’re not a morning person? If you struggle to wake up in the morning, it’s most likely because you have trained your body … Keep Reading »



Secret Weapon

January 14, 2015

If you’re always on the go, traveling, working odd hours, and balancing life, you need a secret weapon to ensure that you fit your workout in.  One of the best tools for keeping up with your fitness routine no matter where you are is the resistance band.  You can carry a few bands with you … Keep Reading »



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