1. It’s Not Just 4%

    By: Philip Palmer, BA, CPT, GEI Recently I've been seeing more and more social media posts talking about how a workout is only 4% of your day. That's great! Yet it isn't true. When you do the math 1 hour is 4.16% of your day.... so a 1 hour workout is 4% right? Not exactly, and here's why. The recommended amount of sleep for adults is 7-9 hours. Break down a 24-hour day and 8 hours is 1/3 of your …Read More

  2. Garden Fitness

    By: Kylie Thompson, BS, CPT & Intelligent Fitness Gardener! Your garden is an unlikely location for exercise that provides so many physical and mental health benefits. When you’re absorbed with what’s going on in your garden, you’re not thinking about what happened earlier in the day, giving you a way to unwind. Not to mention the benefits of being outside in the sunshine. Gardening util…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. Characteristics of our Healthiest Clients

    By Danielle Wirick, MS, CSCS, FMSC As a Personal Fitness Trainer, one of the things new clients often say is that they want to be like or look like some of our other clients. Although that’s a great compliment to my many healthy clients, what so many people don’t understand is that it’s not just what they do during their training session that gives them their edge; it’s their overall li…Read More

  5. Today’s Workout: Respiratory Training

    By Hannah Alderfer, BA, CPT, FMSC, & breathing expert! You’ve felt it before. Lungs searing, heart racing, sweat pouring down. You can’t take much more and your body gradually slows down until you mentally say “no more” and stop. As an endurance athlete, I’m always intrigued by the challenge of my sport. What are the limits of the human body? Who can go the fastest, the farthest, end…Read More

  6. Please, Don’t Workout This Year!

    "Do you know the difference between training and working out? Training is when you have a progressive plan with measurable goals and continual challenges. Working out is anything that makes you sweaty and tired but not necessarily better because it lacks consistency, direction and specificity." ~ Nick Tumminelo   I couldn’t say it better myself!   This thought applies not only to athletes, bu…Read More

  7. Busy Day Workout!

    Here’s a simple workout from Danielle that you can do at home, no equipment needed. 20 jumping jacks 5 body weight squats 5 Jump squats 5 Burpees 5 Squat Thrusts  1 minute break  20 skaters (10 each side) 30 second plank (or 10 bridge to planks) 5 pushups (any kind) 5 Dips 30 seconds of moving planks   Rest & Repeat!…Read More

  8. Form Fixes for All Runners

    “A strong butt is the key to a happy life.” That’s an odd quote to live by, but to run by, there may be nothing so true. The gluteal muscles are the powerhouse of every runner, or at least they should be. When a runner’s glutes don’t do their job, everything else will eventually fall apart. Lately in the runner’s world we have been hearing lots about foot strike – mid-foot, forefoot,…Read More