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Fitness Tips

Are You Sitting Down? (Stretches for Hip Flexibility)

girlstrechingshoesSitting all day can cause hip and back pain, along with tight hip flexors.  These stretches can help: KNEELING HIP-FLEXOR STRETCH Step into a lunge position, and lower your back knee to the ground. Keep your upper body straight while you tilt your pelvis forward. Hold for one minute, release, and repeat two more times. […]

The Power of Protein

high-protein-foodsMONDAY MOTIVATION: Try adding some of these high-protein foods into your diet PROTEIN IS GREAT FOR WEIGHT LOSS: PROTEIN SATISFIES - Protein is helps you feel fuller longer. It slows down digestion making you feel more satisfied, so you’ll be less likely to go back for seconds. IT CURBS CARB HIGHS & LOWS - Pairing protein with […]

HOW TO: Burn More Calories!

burn 1/3 more calories by combining cardio & weights in 1 workout!If that’s not enough, here are 5 More Reasons why WEIGHTLIFTING should be part of your exercise routine: HEART HEALTH: Lifting weights can reduce your risk of heart disease and diabetes. BURN BELLY FAT: According to Harvard University, women who lift heavy weights lose more belly fat than those who don’t. PREVENT OSTEOPEROSIS and build strong bones. BOOST YOUR METABOLISM:  Lifting […]

Never Miss a Monday

quick, simple fitness tipsYour Monday workout will release endorphins to make you feel confident and motivated; a great way to start the week! It can also help you make better food choices and sweat out any weekend indulgences! Do you have any fitness rules?
Posted in Fitness Tips

HOW TO: Avoid Muscle Soreness

yoga stretches to avoid muscle sorenessSTART SLOW - Whether you’re new to exercise or just took a few days off, ease into it to keep your muscle fibers happy. HYDRATE - This is your body’s first defense against soreness and most illnesses.  Sip water throughout the day, then 32oz more for each hour of exercise. POST-WORKOUT FUEL – Help speed up the recovery process with a nutritious protein-filled […]

5 Ways to BOOST Your BOOTY

In the new “I’m Doing This for ME!” class, members are requesting mostly CORE and BUTT exercises. Try these 5 exercises to shape & tone your backside:   SQUAT – Squats are fantastic because they work the entire lower body and really rev your metabolism. If squats bug your knees, click here! KICKBACK (see image above) Add resistance bands or […]

5 Fit Tips for Beginners

New to exercise?  Here are some tips to help get you started: START LOW & SLOW.  Begin working out 2 days a week, using light weights.  Gradually work up to exercising several days a week. STRETCH.  After your muscles are warm, holding stretches can increase flexibility and help prevent injuries. MIX IT UP.  For best results, your body needs cardio, […]

Fit Tip: Try a Trend

Monday Morning Fit Tip: TRY A TREND! If you don’t LOVE your fitness routine – but you would like to – where should you start?  Try a trend (see below) or one of the NEW CLASSES that begin today! TOP FITNESS TRENDS FOR 2015: Body Weight Training Strength Training Yoga Functional Fitness Group Training / […]

Fit Tip: Run for Your Life

run5minutesRunning 5-10 minutes each day COULD ADD 3 YEARS TO YOUR LIFE*! Try adding a short run to your regular workout, or meeting friends for a quick jog after work. *Iowa State University BONUS TIPS: Buy Running Shoes that Fit Quick Workout?  Turn up the Intensity! Great Post-Run Stretches Try Running in the Pool

5 Quick Tips for a Flat Stomach

girl_situpMAKE TIME FOR CARDIO.  Burn belly fat with fun classes, walking, running, swimming, etc. FORGET FROZEN DINNERS.  Many pre-packaged foods have too much salt which makes you feel sluggish and look bloated.  Focus on fruits and veggies that are packed with water. GOSSIP ON THE GO.  Instead of meeting friends for drinks, invite them to join you at the club! […]
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