1. Plan of Attack

    By Josh Sample, BA Have you ever wanted to accomplish a fitness goal (or any goal really) and felt that you’ve had all the motivation in the world and have no plan of attack? Or perhaps you’ve got a plan and lack motivation? Maybe you’ve even started a path in the past, or you're in one now, and just get burned out? My advice is to start at the beginning. Before working towards the goal, bef…Read More

  2. What Can Intelligent Fitness Do For You?

    It’s difficult to get in shape. While many Americans realize that they’re overweight and pretty out-of-shape, they find it extremely challenging to work out or go to the gym. Diet fads only lead to temporary weight loss and unpleasant mood swings, and gym memberships go unused. Let’s face it: it’s easy to realize that you need to drastically improve your fitness, but very difficult to foll…Read More

  3. Optimize Your Sleep: Leave the Light Off

    By: Kylie Thompson, BS, CPT What do you do before you go to bed? Most often, I find the answer revolves around checking email, mindlessly scrolling on social media, and watching television. This late night screen time could be costing you a great night's sleep. The culprit causing your sleep to suffer may be the blue light emitted from the device you are using to read this article. In order to und…Read More

  4. Why It’s a Good Idea to Override Your Mind

    By: Dria Spencer, CF-L1 In my senior year of college, I discovered late fees at the library when I checked out this book right before summer break. That’s right, I had every intention of reading it, but it was old and looked less exciting than working out in the sun during summer break. Little did I know, I would get hooked on it once I got into this old book of research studies done in the 1960…Read More

  5. Why RIGHT NOW?

    By: Shannon Ortiz, LPCCS, RYT200, SPS What is your WHY? Many life coaches, motivational speakers, and yes, even counselors (including me!), will challenge people to find their WHY? Their purpose. The mistake we often make is we immediately think big picture. If it’s a fitness goal, maybe it’s to lose 30 pounds or set a 5k PR. If it’s job or business related, maybe it’s to quit your job an…Read More

  6. Progressive Muscle Relaxation

    By: Hannah Alderfer, BA, CPT, FMSC The first time I practiced Progressive Muscle Relaxation (PMR), I was in my Health Psychology class at Malone University. It was mid-semester and I was stressed, as I often was by that point. My professor introduced us to PMR at what seemed like the most perfectly planned time for students who were overloaded with college work. By the end of the class, I felt rel…Read More

  7. Positive Mind, Positive Life, Positive Results

    By: Alexandria Spencer, CF-L1 My name is Alexandria Spencer. Most people call me Dria! I’m known around the gym as the “bodybuilder girl,” the one that does hard workouts or just plain Dria. I grew up in Louisville, Ohio. I am currently a senior at Malone University studying Exercise Science. Beyond Intelligent Fitness, I am a crossfit coach at two crossfit gyms, a youth leader at my church…Read More

  8. Working in the Workout

    By: Melanie Neading B.S., FMSC and IF Trainer always on the move! We all know that establishing a good routine for weekly exercise is essential to our health. Adhering to a workout plan requires commitment and is more easily done in a routine schedule. However, sometimes life just gets in the the way and finding time becomes difficult and downright impossible! The kids get sick, the car breaks dow…Read More

  9. How Much Caffeine is Okay?

    By: Josh Sample, IF Trainer If you enjoy a nice cup of coffee in the morning, you’re not alone. Caffeine is a substance that millions of people use to increase wakefulness, alleviate fatigue, and improve concentration and focus. A study conducted by H.R. Lieberman and collegues found that as little as 32 mg of caffeine, about the serving of a generic cola, and which is less than a typical cup of…Read More

  10. What to Expect from Your First Yoga Class

    By: Morgan Zollars, BA, CPT and Yoga Instructor at IF! If you are curious about trying a yoga class, but aren’t sure what yoga entails, don’t worry! There are LOTS of different kinds of yoga under the “yoga” umbrella; it’s just a case of figuring out what you want to get out of your yoga experience, and then finding a class that will meet your goals! At the core, all forms of yoga involv…Read More