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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 […]

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 […]

Sports Drinks: Do YOU Need Them?

water1Loving this helpful infographic from UPMC! * *Find more tips for staying hydrated here!* *

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 […]

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 […]

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 […]

Curb Late-Night Munching

latenightsnackYour stomach growls while watching late-night TV… are you really hungry?  Or is your body just tired, and requesting food for energy to stay up longer? Choice #1: Go to sleep! Late night eating can cause poor quality of sleep, a slower metabolism, and heartburn. Give your body the 8 hours of rest that it needs […]
Posted in Nutrition

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 […]

Rest Day = Results

WHAT IS A REST DAY? Some of us barely have enough motivation to get to the gym, but others are there 5+ days a week, highly determined to reach their goals.  We’re so proud of all workouts that you complete – but if you’ve been exercising hard all week, your body needs a day off. […]
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