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4 Must-Do Strength Training Exercises for Runners

4 Must-Do Strength Training Exercises for Runners

Build Strength and Power, Decrease Injury Risk   — By Nicole Nichols, Certified Personal Trainer and Fitness Instructor Runners are a breed all their own. I can say that because I am a runner. We can be quirky about our race rituals and to outsiders looking in, our lives seem to revolve around a “boring” sport of putting one foot in front of the other. But as any runner knows, it’s not really that…

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The Best Exercises for Muscles Most People Neglect

The Best Exercises for Muscles Most People Neglect

  — By Melissa Rudy, Staff Writer Did you know there are more than 650 muscles in the human body? Yet, when it comes to strength training, most people focus on only a small fraction of the whole. Biceps, triceps, glutes, quads, abdominals, maybe some shoulders or hamstrings—these “A-list” muscles tend to get most of the love in the weight room, while other, less prominent parts of the body fly…

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Seated Stretching Routine

7 Stretches that Reduce Stiffness and Tension   — By Nicole Nichols, Fitness Instructor When you spend a lot of time sitting, especially at a desk or computer, it’s important to take stretch breaks. A couple of breaks each day will help you stay alert and keep stiffness at bay. This set of stretches is perfect for people who are already sitting or those who prefer to stay seated for balance…

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25 Cheap Foods That Are Good for You!

25 Cheap Foods That Are Good for You!

Original Post on Sparkpeople.com

Get BIG Nutrition for Less Dough   — By Stepfanie Romine, Staff Writer Watching your wallet and your waistline can be tricky. Eating right is easy when money is no object, but a trip to the supermarket often yields frustration for healthy eaters on a budget (which is most of us!). Fruits, vegetables, whole grains and lean protein are on your list, but they’re so…

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Stop and Chew Your Dinner

Stop and Chew Your Dinner

The Benefits of Slowing Down & Chewing More   — By Liza Barnes, Health Educator In this era of fast-paced everything, even the act of eating a meal has become something we can do on the run. Breakfast comes in bars, lunch can be eaten while speeding down the highway, and dinner is merely an accompaniment to the evening news, squeezed in between other pressing activities. Invariably, when eating…

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How to Exercise Your Resiliency Muscle

How to Exercise Your Resiliency Muscle

6 Ways to Deal with the Ups and Downs of Weight Loss (without Giving Up)   — By Ellen G. Goldman, Health & Wellness Coach I sat listening quietly to the women in my monthly weight-loss support group talk amongst themselves over the conference line. Marge was sharing how happy she was to be back to her regular daily walks after months of being derailed by her broken ankle. She was sad that five…

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What to Eat After You Work Out

What to Eat After You Work Out

Refuel and Recover with a Post-Workout Meal or Snack   — By Dean Anderson, Fitness Expert Everyone knows that athletes must plan and time their meals and snacks very carefully to reach their performance goals. But what about the rest of us? You try to squeeze in 30-60 minutes of exercise most days of the week. Do you have to be careful about what you eat before and after your workouts, too?

If…

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Are Your Fitness Goals Realistic?

Are Your Fitness Goals Realistic?

Forget Failure. Set Yourself Up for Success!   — By Jennipher Walters, Certified Personal Trainer & Fitness Instructor In life, we’re told to dream big. Reach for the stars. Go for the gold. While I think everyone would agree that having big aspirations is admirable not to mention inspiring, you should take a more calculated approach when setting fitness goals. It may seem counterintuitive to start…

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