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 […]

 Take advantage of frozen foods! Here are my top 3 tips when buying frozen: Buy whole foods like chicken breasts or thighs, salmon filets, fruits, and vegetables to avoid getting […]

The hip hinge is one of the fundamental movement patterns that we use. Think about it like your movement as you pick something up off the floor.  It’s one of […]

Deep Bodyweight squat: Doing this exercise with help increase hip, knee, and ankle mobility. The squat is a relevant movement in everyday life no matter your age or fitness level.

Don’t be afraid of using canned products, even with seafood or poultry! a.       Fresh produce is great, but if you can’t use it in time it can waste your money. b.       Even […]

Did you know that according to the CDC, less than 10% of Americans consume enough fruits and vegetables? Fruits and vegetables play an important role in disease prevention. They contain […]

The thread the needle pose is a great way to stretch the upper back if you are sore from sitting at a computer, lifting heavy, or if you just slept […]