by Hannah Alderfer, BA, CPT, FMSC Think back to the days when you would play for hours at a time outdoors: running barefoot through the...

By Hannah Alderfer, BA, CPT, FMS Justin Sonnenburg, a microbiologist at Stanford, suggests that the next step toward good health may be...

By Hannah Alderfer, Trainer, Runner, Stretcher Have you ever thought about the complexity of what it takes to sit, stand, walk, run, or...

Hannah Alderfer, BA, CPT, FMSC, & in control of her genes! Recently I watched the first episode of a show created by PBS called 9 Months...

By Hannah Alderfer, BA, CPT, FMSC & 5x Boston Qualifier! Structure My training is never more structured than when I’m preparing for a...

By Hannah Alderfer, BA, CPT, FMSC I earned it. I deserve it. It’s my reward. One more rep, one more mile, one more minute and it’s mine....

By Danielle Wirick, MS, CSCS, FMSC Have you ever been to an exercise class and had the instructor scratch her head and you instinctively...

By Hannah Alderfer, BA, CPT, FMSC, & breathing expert! You’ve felt it before. Lungs searing, heart racing, sweat pouring down. You can’t...

I know you’ve seen the latest gym craze with all those contests that swear you’ll have the body you want in just a few weeks…  Skinny...

The first time I practiced Progressive Muscle Relaxation (PMR), I was in my Health Psychology class at Malone University. It was...

Written By: Hannah Alderfer, BA, CPT, FMSC The month of June has been designated as “National Dairy Month.” Having grown up on a dairy...

(A sneak peak at what I pack each time I head to a race!) Whether you’re a seasoned runner or just getting started, it’s always good to...

I turned the last corner onto the infamous Boylston Street and could see the Boston Marathon banner that hangs over the prestigious...

No, not steps. Hours. It’s the 10,000 hour rule and I want it to move you. We all know that mastery – even of our health and body – takes...

By Hannah Alderfer, BA, CPT, FMSC If you have ever achieved a goal, big or small, you understand the sense of satisfaction in...

Everyone wants to change. They want to eat better, drink more water, stress less, play more, exercise often. CHANGE. But it’s not whether...

Hannah’s 8 tips to enjoy the outdoors this winter. by Hannah Alderfer, BA, CPT, FMSC and crazy runner! If you’ve been able to take...

Magnesium deficiency is getting to be big news! Less than 30% of US adults consume the RDA of magnesium and many don’t get enough daily...

By Hannah Alderfer, BA, CPT “That’s the thing about running: your greatest runs are rarely measured by racing success. They are moments...

It’s time to revisit an old blog of mine. One of my favorites and one that most of us need to hear every year so we start our “Holiday...