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Fitness Tips

Do You Really Need 10,000 Steps/Day?

STEPSADAY  10,000 Steps = 30 Minutes of Exercise a day, helping you reach the recommended 150 minutes/week.  This makes “10,000 Steps” a great goal for the average person, but doesn’t automatically make you healthy & fit! If aiming for a certain number helps motivate you to be more active, then please count those steps!  However, […]

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Sore Muscles?

soremuscles (2)  EXERCISE! It’s tempting to skip when sore, but movement promotes blood circulation which means quicker healing!  Listen to your body – you might try a slower pace or a recovery workout such as yoga. EAT A POST-WORKOUT SNACK such as blueberries and be sure to stay hydrated! FOAM ROLLERS help to loosen and relax muscles. ESSENTIAL […]

Don’t Be Intimidated by Workout Machines

11041916_869381623124969_9170946790645809143_oNEW? Most machines have a picture demonstrating it’s use, making it great for those just starting out. BUILD MUSCLE FASTER: Because the machine encourages proper form, you can lift heavier for faster results – without increasing risk of injury! SPEAKING OF INJURIES… Strength training can be done safely & precisely on the weight machines, so you can […]

How Much Exercise Do You Really Need?

howmuchexercise  It’s all about the numbers: Those who exercise moderately (brisk walking, group fitness classes) need 150 minutes/week.  Runners and those who enjoy vigorous exercise should aim for 75 minutes. Can I power through a 2-1/2 hour Saturday Sweat Session and call it good? Nope.  To help prevent cardiovascular disease (the #1 cause of death […]


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Stressed? Work it out!

Monday Motivation: Exercise is your #1 stress-fighting weapon: Head to the gym for a high-energy workout Power walk with a friend Go for a run Relax with Yoga You will boost your endorphins while enjoying some time away from the situation.  Some studies have shown that this post-workout calm can last up to 2 whole […]

Light(en) Up Your BBQ!

grillingMonday Motivation: WATCH FOR HIDDEN SUGARS Ketchup & BBQ sauce can have 6+ grams of sugar per tablespoon! Read labels carefully, and try salsa, hummus, guacamole, or mustard. AVOID GIANT BUNS Prevent carb overload with sandwich thins or lettuce wraps instead of large bakery buns, and save around 200 calories! SMARTER SIDES Tempted by pasta and potato […]

MIX IT UP for Better Results!

mixitupTo challenge and strengthen your body, you need to change up your workouts every 4 – 6 weeks. BETTER RESULTS: Variety can help you do 44% more reps, lift heavier, and break through a weight-loss plateau! LOWER RISK OF INJURY: Repetitive motions put strain on the muscles and joints involved, which is why all trainers recommend cross-training. BEAT […]
Posted in Fitness Tips

How HEAVY Should Your Weights Be?

WEIGHTSMONDAY MOTIVATION: For maximum results and safety, you need to choose different weights for different exercises!   HOW HEAVY SHOULD I LIFT? To find out what size weights you should be using for an exercise, find the heaviest one that you can use with proper form. (So, one bicep curl, if that’s what you’re going […]
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