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Fitness Tips

HOW TO: Intensify Your Push-ups!

pushupsmodifiedHOW? You may have heard this called a burpee or a squat thrust push-up… From a standing position, bend down, put your hands on the floor shoulder-width apart, and walk or jump your feet back into plank position.  Do a push-up, then walk or jump your feet back in towards your hands.  Stand up… then start […]

6 Mistakes that Slow Down your Metabolism

coffeecupEATING A BAGEL FOR BREAKFAST: It’s important to eat in the morning to jumpstart your metabolism, but try adding around 20 grams of protein (ex. greek yogurt) to your first meal of the day.  It takes more energy to digest than carbohydrates, and promotes muscle mass! DRINKING DECAF: caffeinated coffee can increase your metabolism by […]

HOW TO: Maximize Your Crunches

Monday Motivation: Don’t relax your abs as you lower your chest away from your knees.  This only gives 1/2 of the ab-toning benefits!  To get the firmest abs possible, keep that contraction on the way back down. Try this method during this QUICK Core Workout! photo source: about.com

5 Foods that Boost Your Energy

5foodsquickenergy  Monday Motivation: Next time you’re feeling that midday energy dip, pass on the pop and skip a trip to the vending machine!  Caffeine and sugar give you an energy spike, but the crash that follows will leave you feeling even more tired than before. Instead, try these 5 foods that help naturally boost your energy […]

5 Exercises for Flabby Arms

flabbyarmsMonday Morning Fit Tip: TRY THESE 5 EXERCISES FOR FLABBY ARMS You can quickly alleviate the problem of flabby arms by strengthening your biceps and triceps. Try doing 10-15 reps of each exercise.  Beginners = 1 round Intermediate = 2 rounds Advanced = 3 rounds 1. Diamond Push-ups While in a regular pushup position, put […]

Fit Tip: SIT DOWN!

wallsitMonday Motivation: DO WALL SITS AFTER YOUR WORKOUT WHY? Add wall sits to the end of your workouts to strengthen your quads, hamstrings and glutes, while also improving your speed and endurance! HOW? Lean against a wall with your feet shoulder-width apart, then squat until your knees are bent at 45 degrees. Hold for 30 to […]

Quick Tips for Less Knee Pain

side swingMonday Motivation JUST SAY “NO” TO KNEE PAIN! While a doctor should diagnose the cause of severe knee pain, there are a few small changes that you can make to your workout to help prevent or reduce knee injury! DO LUNGES BUG YOUR KNEES? TRY MODIFYING! Use modified lunges with good form and over time […]

Cold Weather Making You Crabby?

girlwithweightsMonday Motivation: Resistance training helps your body use muscle and mood-boosting Vitamin D more efficiently, leading to increased muscle mass and improved muscular function! Not sure how to use weights?  Join a class to learn the moves and have fun!  Try one of these:   Zumba + Toning * Power Yoga Sculpt * Boot Camp Aqua Tone * Body […]

Monday Motivation

BIGLow-impact exercises can give you the same fat-burning, metabolism-boosting benefits of a high-intensity workout.  Staying low-impact also means that you can push yourself a little harder without increasing the risk of injury! SWIMMING: The water provides a challenge for your muscles, but reduces the impact on your joints.  Swimming helps improve your aerobic fitness level […]

February (Heart-Healthy) Newsletter

February2016Mailer-hearthealthPhysical activity helps prevent heart disease and stroke, the nation’s #1 and #5 killers! To improve overall cardiovascular health, we suggest at least 150 minutes/week of moderate exercise or 75 minutes a week of vigorous exercise (or a combination of both). Try 30 minutes a day, 5 days a week! Too busy?  Divide your time into […]
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