1. Out of Sight, Out of Mind

    By: Philip Palmer, BA, CPT, GEI It is the time of year when temperatures start to drop, the leaves start changing, the pumpkin flavors are in constant sight, and sweets and candies surround you. From doctors offices to gyms to libraries, bowls of sugar laden, zero-nutritional-value foods are constantly present. There are tricks on how to say "no" to these not so healthy treats. Sometimes it just …Read More

  2. Seeing Food in New Light

    By Hannah Alderfer, BA, CPT, FMSC You would think as a personal trainer and runner that I always view food appropriately. But my question to you is what does that statement even mean, "view food appropriately." As a senior in college I took a capstone class called The Spirituality and Ethics of Food and Eating. It opened my eyes to a whole new take on food. I've pulled out a few excerpts to share…Read More

  3. Epigenetics: How Lifestyle Affects Gene Expression

    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 That Made You. It was all quite interesting as it broke down the first hours, days, and weeks in which a person is formed. It only took a few minutes into the episode, however, for one bit of information in particular to stand out to me. It’s called epigene…Read More

  4. I Earned It!

    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. That scoop of ice cream, piece of pie, plate of cookies, bag of chips, or bottle of ice-cold soda is rightfully yours. Who’s to say you don’t deserve it? At least that’s what the Coca-Cola company is trying to push at us these days. They would whole-hea…Read More

  5. Damage Control for the Holidays

    by Danielle Wirick, MS, CSCS, FMSC & probably eating too much as you read this! The holidays are here and chances are you’re eating high calorie and sugar laden food! Here are a few tips for how to control the damage of the holidays and to be able to jump right back on track to healthier eating. Too much sugar? First, get rid of the sugary foods in your house -right now! Then go heavy on th…Read More

  6. Dashing Through the Holidays!

    by Shelley Miller, BA, CPT, PN1 & meal planning maniac Many people have a love/hate relationship with holidays. They are filled with fun, family, and food. On average, a person gains 1-2 pounds over a holiday and those 1-2 pounds are often hard to get back off. In efforts to avoid weight gain this holiday season, here are a few tips to make these times more enjoyable! Plan out your menu with p…Read More

  7. Fueling Your Workout

    By Melanie Neading, Personal Trainer, Runner & Food Re-fueler! You wouldn't take a road trip without any gas in your tank.  If you did, you certainly wouldn't question why your car stopped running if the tank was empty before your trip.  Your body is just like your car; it must have proper fuel in order to function the way you want it to.  Before you hit the treadmill and weights, before yo…Read More

  8. Stress – Can You Handle It?

    What exactly is stress? According to the dictionary, stress is, "a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances." To me, that means stress is something that makes a person feel uneasy and very overwhelmed. When a person is overwhelmed, they tend to neglect important areas of their lives such as their health. When you are feeling stressed, yo…Read More