1. 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

  2. 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

  3. 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

  4. 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

  5. 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

  6. The Not-So-Secret Key to Weight Loss

    By: Erin McDermott, BA, CPT and leader of Erin's Intelligent Eating Program! In the United States, 45 million people attempt to diet each year. As a result, the weight loss industry is booming and has managed to convince Americans to spend over 66 billion dollars per year on weight loss products. Yet, the obesity rates in America continue to rise. However, numerous studies have demonstrated that t…Read More

  7. 21 Days is a Myth, But 5 Days is Reality

    By: Philip Palmer, BA, CPT, GEI Finishing up his series on behavior change, read on to find out how to simplify the process of creating new, healthy habits! Ask someone how long it takes to establish a new habit and the number 21 days is frequently mentioned. This number is confidently spoken, not questioned, and believed to be true for everyone. After hearing it so often, I decided to investigate…Read More

  8. Preparing for a Healthy Ski Season

    By: Hannah Alderfer, BA, CPT, FMSC The air is brisk. Snowflakes are powdering the earth. The slopes are calling. It’s ski season! If you take advantage of the colder months in Ohio, or other states, by dusting off your skis each winter, you are not alone. In 2015, about 9.51 million people in the United States headed to the slopes to either ski or snowboard. Skiing, whether downhill or cross co…Read More

  9. The Time is Now

    By: Philip Palmer, BA, CPT, GEI Continuing the series on behavioral change & goal setting, read on to learn how to set yourself up for success...  You have a goal, a dream, a pursuit, or an objective. You know what you want to accomplish. Now comes the stage of how you will get it done. In the last blog, we talked about finding a goal that is meaningful to you, whether it be fitness, nutritio…Read More

  10. World Records That Pushed the Boundaries of What We Thought Was Possible

    The human body is absolutely incredible. This dynamic, organic set of mass is capable of achieving many things that no other life form on earth can achieve. While we’re so delicate as to contract a life-threatening illness from a virus transmitted by air particles, we’re so able to withstand great deals of pain and, ultimately, rewrite the limitations of the human body. Why the epic introducti…Read More