Nutrition tips for getting a good night’s sleep: Try to avoid alcoholic drinks before bed. It may help you feel sleepy, but it prevents you from reaching deep, restorative sleep. […]

Coach Blake and Coach Annalise show the proper and improper techniques for tricep pushdowns.  Follow the steps below the videos for the proper technique. Setup: Position the cable machine at […]

These quick exercises will activate underutilized muscles needed for posture and proper lifting form when performing strength exercises. The banded walks will fire up the hip and glute muscles for […]

Research shows the less you sleep, the more likely you are to gain weight and consume high-calorie and sugary foods. You will be much more likely to maintain a healthy […]

Did you know sleep is an important factor in regulating your appetite, metabolism, and weight? Sleep allows your hunger hormones to balance. Specifically, it decreases your hunger hormones and increases […]

Spring Sips – for your sweet tooth! Once spring arrives most people start to refocus on drinking more water. Last week I shared herbal drink recipes, but if you’re looking […]

Benefits: improves unilateral (single-leg) strength and stability, improves core stability Target muscles: glutes, hamstrings, and quadriceps Equipment: 1x 25-45 lb. bumper plate (depending on desired depth), dumbbells for added load […]

Once spring arrives most people start to refocus on drinking more water. If you’re looking for a few ways to get variety, try these recipes! Watermelon & Basil water Cucumber, […]

Proper overhead press form: Start with the dumbbell at your shoulder.  Press up and slightly back, keeping the bicep close to the ear as this will put the shoulder joint […]

The glute bridge is a great alternative to lower body exercises and can be used as an activation exercise before compound lower body exercises.  Squeeze your hamstrings and glutes to […]

Many people want to lose weight once summer hits. The problem is that even if they can figure out how to shed a few pounds, summer is over by the […]

A common mistake in benching is having the wrists in a broken position like the 2nd picture, however having the right stacked position equates to a better pressing leverage and […]

Spring is here! Time to spring clean your pantry.  Check the expiration dates of snack foods like chips, cookies, granola bars, oatmeal packets, pretzels, nuts, and treats to make room […]

Challenge: try a new meal from a different culture! Of course, food is important in our health, but it is also important in culture. Visit these links to get healthy […]

Most people struggle with having tight hamstrings. A great way to end your workout is by stretching out your hamstrings. Here are 2 easy ways that you can stretch your […]

There are many different ways that you can modify workouts. Join Coach Alex as she shows us some squat variations.

March is National Nutrition Month! If you follow any version of a vegetarian diet — this tip is for you! It’s important to learn where you can get protein, calcium, […]

Having good balance is important for many activities we do every day, such as walking and going up and down the stairs. Exercises that improve balance can help prevent falls, […]

March is National Nutrition Month! If you are like most people- you probably eat out a lot. It is fast, easy, and tastes good for the busy person. Even if […]

Why should I care about my glute flexibility and strength? Performing glute flexibility and strengthening exercises can help relieve: Low back tension Pain in buttocks or pelvis Tightness in hamstrings […]

March is National Nutrition Month Building a healthy plate is easy when you make half your plate fruits and vegetables.  It’s also a great way to add color, flavor and […]

Both of these carries are a great for working out your core, shoulder stability, grip strength, and legs.  They are an easy addition to the end of any workout if you […]

Are some versions of salt healthier than others? Popular types of salt include table salt, sea salt, and pink Himalayan salt. Sea salt and pink Himalayan salts are often marketed […]

The low lunge with a twist is a great exercise to help improve mobility. Pushing the hips down towards the floor helps get a deeper stretch through your upper hamstring […]

Are you buying your loved one chocolate this Valentine’s day? That might be the right thing to do considering February is heart health month. Research suggests a diet high in […]

The two videos below demonstrate correct and incorrect barbell chest press form. The biggest mistake we see in the barbell chest press is the pathway the bar takes, like whether […]

Eggscellent lean protein source! Eggs have gotten a bad rap over the years for those with heart disease. Why? Because some believe they are too high in cholesterol, a blood […]

Scared of doing side planks because of your carpal tunnel or wrist joint? Here is one way to scale your side plank: create an equal sign with your arms. This […]

Contribute towards your daily water goals by drinking a cup: in the morning when you brush your teeth in the mid-morning before lunch (maybe when you have a snack) after […]

Sit with hips under the bar/pulley and slightly lean back to engage the core. Stabilize your body and pull the bar down to the upper portion of your chest. Allow […]