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Category: Fitness

Eat Less, Move Less

by Tad Taggart, ACSM Personal Trainer

Many people in the fitness community fall into one of two categories. The first category is filled with those that view their time at the gym as a necessity. These people feel energized, refueled, and fulfilled by their trips to the gym. A missed session would make for an incomplete day. The second category dreads every workout. The trip to the gym is a box to check off on the “to-do” list, and the workout is anticipated to be long, painful, and unpleasant. These categories are not necessarily distinct from each other. Rather, these categories fall on opposite sides of a spectrum. Regardless of which side of the spectrum you feel you typically fall, it may benefit your fitness journey to consider the following...

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Balance is Key

by Katie Fichtenbauer, ISSA Personal Trainer

It’s all about balance, right? In our diets, lifestyle, workplace, and our bodies!

Balance is your body’s awareness. Both internally and externally your body is looking for ways to assess your current condition. It’s rare that we are going to have 100% awareness of our surroundings, but we can build our bodies to optimize our daily, and adventurous, movements. Whether hiking over logs, stepping off a curb, or playing sports, we shouldn’t wait until we injure ourselves to strengthen our balance.

And how do we strengthen our balance? Ankle and foot stability, and a little mental override.

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Single-Leg Workout Musts

by Krystal Morgan-White, NSCA-CSCS Personal Trainer

Friends don’t let friends skip leg day! This has been my motto for a while now and I say it frequently at the club! I know leg day isn’t everyone’s favorite, and it doesn’t have to be, but it should be a part of your normal fitness routine.  Or maybe you don’t have leg “day,” but you incorporate some leg moves throughout your other workouts, which is great! Hopefully, you all know the benefits to including some leg exercises into your fitness regimen, but do you incorporate any single leg moves? Or know the benefits of them?

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The Sled Pull

by Casey Alger-Feser, NASM Certified Personal Trainer

The sled pull is a dynamic move that will work on your legs, upper back, and grip strength, it's also good for getting your heart rate up. While these pulls do help with multiple muscle groups, this article will focus on the quads and why it is beneficial for your knees. In our gym, we set up the sled pull by attaching a TRX strap to our weighted sled in the carpet area between the cardio floor and weight room.

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Leg Workout Musts

by Andy Gaustad, MS, NSCA-CSCS Certified Personal Trainer

Leg workouts are a tough day for anyone. They’re hard, they’re exhausting, they hurt in good ways and sometimes in bad ways. Knees, hips and back hurt occasionally. Most of the time, the pain part is short term. Oftentimes, it’s a lingering ache that we just ignore and keep pushing through. Muscle and joint pain are usually signs of dysfunction somewhere in the kinetic chain. Short and long term overuse, weakness, muscle imbalances, tightness, poor posture, among other issues are reasons behind lingering pain. When “leg day” pops up during the week, many of us experience pain stemming from these dysfunctions.

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Exercise & Pregnancy

by Krystal Morgan-White, NSCA-CSCS Personal Trainer

About 85% of women will become pregnant at some point in their lifetime. Exercise is an important aspect of growing a healthy baby inside you as well as for the mother's well-being. Most doctors recommend exercise throughout pregnancy if the mom is cleared to do so. There are many benefits of working out throughout pregnancy. There are also some do’s and don’ts to follow. If done right, keeping an active lifestyle throughout the duration of the pregnancy will lead to easier delivery and quicker recovery. As always, consult with a doctor before beginning or changing a fitness routine during pregnancy.

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Pistol Squats

by Olivia LaPlante, ISSA Personal Trainer

One of my personal favorite leg day exercises is to do pistol squats. For those of you who do not know what a pistol squat is, it is a single leg squat that requires a great deal of balance. The idea of the pistol squat is, while standing on one leg, squat to the lowest point without letting yourself fall back or rest on the ground.
Benefits: Develop full range of muscle recruitment, isolation of each leg for balancing strength deficits, increases flexibility and mobility, increases ankle joint mobility and flexibility, and greatly improves balance.

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Tips for Maintaining Physical Health

by Dan Chojnacki, NETA Certified Personal Trainer, NETA Certified Group Exercise Instructor

In the current state of today’s world, it has become imperative that we take care of our bodies in order to stay healthy. Many of us are beginning to re-think or re-focus how we go about daily activities that would normally have never required a second thought. This attention to detail, which keeps us from getting sick, is a concept that can also help us stay healthy during our workouts.

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Staying Active in the Summer

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

Are you looking to mix up your fitness routine this summer? Being active for 60 minutes can be fun if you find activities you enjoy. Even get your kids involved in the summer activities planning!

Here are some fun ways to stay active this summer:

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It's Just a Fitness Class

by Group Fitness Instructor Kari Merrill

COVID-19. No groups larger than 250. No groups larger than 50. Keep 6ft of distance between each other. No groups larger than 10. No groups...at all? But...but what about our Group Fitness Classes? I know, I know. It seems so minor in comparison to what is going on all over the world. In fact, I was a little embarrassed at how much and how hard I cried, how I loudly I sobbed...

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NEAT

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

Even when you are not intentionally exercising, you are still burning calories. Whether you are folding laundry or sitting in a chair jiggling your legs. That is NEAT.
Non-exercise activity thermogenesis (NEAT) is the energy you expend for everything you do that does not involve sleeping, eating, or exercise. NEAT is just one of the four components that makes up your metabolism.

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Ankle Mobility

by Casey Alger-Feser, NASM Certified Personal Trainer

Today I would like to discuss how increasing your ankle mobility can improve your squat form. While increased ankle mobility can help with multiple moves in and out of the gym, today we will key in on the squat. The first issue we need to address is some of the causes of poor ankle mobility. Some common causes include ankle sprains, high-heeled shoes, tight calves, arch pain and even genetics. When the joint and muscles around the ankle are tight and restrict your range of motion, your ankle will not be able to fully flex. This will inhibit your ability to get below parallel when you squat. Two ways to help improve this issue include self-myofascial release and static stretching...

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Autopilot

by Tad Taggart

According to the National Safety Council, nearly 400,000 people are injured and 1 in 4 car accidents occur because someone was attempting to text while driving. With this in mind, it’s reasonable to consider distracted driving an epidemic. Unfortunately, humans are terrible at multitasking. Despite overwhelming evidence to the contrary, we spend most of our days looking for solutions to accomplish more than one thing at once...

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Be S.M.A.R.T. With Your Goals

by Dan Chojnacki, Assistant Group Fitness Director, Master Trainer

Goal setting is one of the most important aspects of our fitness lives. After all, how can we know what to do if we don’t know what we want to achieve? There are countless different goals that can be set, but there is one common way to reach them all: be SMART. I’m not necessarily talking about being intelligent, although that is certainly part of it. I’m talking about making our goals smart. They should be...

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The Benefits of Cardio from Head To Toe

by Alexis Alger-Feser

I think we all know cardio benefits our hearts, but that is not all! Here is how cardio affects your whole body...

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The Secret to Happiness

by Andy Gaustad, Personal Trainer

Tony Robbins said the secret to happiness in one word. ... “I always tell people if you want to know the secret to happiness, I can give it to you in one word: progress. Progress equals happiness.” That's because reaching a goal is satisfying, but only temporarily.

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Breaking Free

by Kari Merrill

I remember thinking, “I am not this person. I want to LIKE people.” A job in Corrections makes it very tough to keep a happy disposition. You see, you hear, and you smell a lot of things you cannot even imagine. You start to lose faith in mankind. For me, it turned me very cynical, negative, and unhappy but I could do the job well. But deep down, I was not fulfilled. I was not meeting the need to really help people like I feel I was born to do. I needed an outlet. I needed to get out of my house and DO something besides work. I wanted to really bond with people again to trust in people again. I found Group Fitness.

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Fitness as a family

by Tad Taggart

Believe it or not, sometimes our greatest barriers to making successful, healthy lifestyle changes are our loved ones. The key to improving your overall health, whatever the method, is...

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