Achieving Your PR

Woman weightlifting with barbell
Achieving Your PR

When to Increase Your Weights – Here's How To Know.

You shouldn’t lift the same amount of weight for months or years on end. You need to challenge your muscles to continually work harder and become stronger. Here’s how to know when you’re ready to increase your weight.

Knee Strengthening Exercises
Achieving Your PR

4 Knee Strengthening Exercises to Build Muscle and Alleviate Pain

Chances are, if you’re a regular exerciser you’ll suffer from the occasional ache and pain. And knee problems are right up there when it comes to those who experience some type of exercise-induced pain. If you’re one to suffer from occasional knee pain that comes out of nowhere and throws a wrench into your fitness […]

Achieving Your PR

Quick, Intense Circuit Training in the Comfort of Your Own Home

Let’s face it, there are times when we just can’t get to the gym for a workout. Maybe you have a little one at home, or have a tight schedule, or you simply don’t want to deal with the hustle and bustle of a busy gym and having to fight the crowds. Sounds like the […]

The Ultimate Treadmill Circuit
Achieving Your PR

The Ultimate Treadmill Circuit Training Workout (That You Can Do At Home!)

Adding a treadmill into your circuit style workouts provides a convenient option that can improve the quality of your training. Including a treadmill in your training program provides a greater range of options to make running more convenient, to increase the level of feedback you receive so that you can push harder during tough workouts, and […]

Plank Tap
Achieving Your PR

Upgrading to a Plank Tap for a Stronger Core

Have you become bored with regular old planks or find them to be a little too easy?  Then the Plank Tap – or Pledge Plank – might be just what you’re looking for.  By adding a little movement to your planks you’ll not only find them to be a little less dull, but you’ll notice […]

winter blues exercise motivation
Achieving Your PR

Beat The Winter Blues & Stay Motivated With These 7 Tips

Sticking to your fitness routine and staying motivated over the winter months can be a huge challenge if you’re suffering from the winter blues.  The weather is colder, the days feel shorter, and there can be some holiday stress. Then the excuses begin to set in and before you know it, a few days off […]

Achieving Your PR

Embrace the Burpee!

Whether you love them or hate them, burpees will add a challenge to any fitness routine!  Interestingly enough, burpees have been around since the late 1930’s when Royal H. Burpee (no kidding!) invented the first version as part of a fitness test. The original version was what we would consider a “basic” burpee today…. Squat […]

Achieving Your PR

Tips for Good Running Technique

Runners come in all shapes and sizes, so it’s no surprise that “proper” running technique can be a tough thing to pin down.  If you constantly hurt after a run, chances are you have a flaw in your running form that you’ll want to clean-up.  If you’re struggling to improve your time for a particular […]

Achieving Your PR

Strength Training to Boost Your Miles

Whether you’re a recreational runner who puts in a handful of miles each week, or a competitive runner who covers some serious distance, chances are you want to become a better runner. You may want to improve your time, increase your distance, run more efficiently, or simply stay injury-free. But if you really want to […]

What is the Best Time to Exercise
Achieving Your PR

Best Time to Exercise to Maximize Results

I’m often asked what is the best time to exercise.  My short answer is that it boils down to what works best for each individual when they take into account schedules, energy levels, and motivation. While some people feel stronger and more energetic first thing in the morning, others find that later in the day […]

Best Muscle Recovery Foods for Post Workout Regeneration Meals
Achieving Your PR

Muscle Recovery Foods for Post Workout Meals

Here is a great summary of some of the best muscle recovery foods when you’re feeling rundown following a tough workout.  You could recover more quickly after tough workouts, with improved post-workout nutrition.  Taking advantage of the best muscle recovery foods and timing around your workouts can go a long way when it comes to […]

Achieving Your PR

Mix Up Your Reps & Weights For Better Gains

Plateaus are often part of the process when it comes to a fitness training routine.  Sometimes it’s the body hitting a strength plateau, getting stuck in the middle of a weight loss goal, or not being able to break through a distance or time barrier on a run. The human body has an amazing way […]

5K Training Tactics to Schedule to Crush Your PR
Achieving Your PR

5K Training Tactics to Schedule to Crush Your Personal Record

This 5K training schedule will get you ready to take control of your preparation to level up your 5K performance. While you can never guarantee hitting your next personal record, you’ll want to check out these techniques. From your training schedule to pre-race nutrition, preparation is the difference between a pretty good run and leading […]

Achieving Your PR

What To Do The Night Before A 5K Race

Q:  I have my first race coming up. Do you have any tips on what to do the night before a 5K race? -MacKenzie That’s exciting! You are wise to ask this question ahead of time as it pays to be organized and ready to go before the race nerves start to kick in. Here […]

Build a Stronger Biking Body - Technical Tuesday
Achieving Your PR

Better Your Ride by Building a Stronger Biking Body

As we approach the outdoor biking season and the arrival of Ride Your Bike To Work Day (Friday, May 19) , it’s important to note that there are several great things you can do in the gym to better prepare your body for a great ride. While the legs are obviously an important part of […]

No Excuses on a Rainy Day
Achieving Your PR

Running PRs Can Be Made Even When It's Rainy Outside

Spring is the best time to get back to running.  It’s easy to find road races and willing training partners.  Long days and cool conditions make running a breeze…at least until the rain starts. When spring rains and muddy days threaten your spring race training, stay on track with pre-planned indoor workouts. As a bonus, […]

Bodyweight Exercises while You Are Traveling
Achieving Your PR

3 Powerful Bodyweight Workouts for Your Holiday Travel

With the heart of the holiday season in full gear, many of you will be hitting the road in the coming weeks to visit family or to take advantage of a little holiday get-a-way. While holiday travel can make your regular fitness routine a bit of a challenge, there still are plenty of great ways […]

Shin Box Switch
Achieving Your PR

Exercises You Should Be Doing, But Probably Aren’t: Shin Box Switch

Next up in my “Exercises You Should Be Doing” series is the Shin Box Switch.  Despite the crazy name, you’re sure to make this one a staple in your training program once you see (and feel) what a difference it can make in your hip strength and mobility! The Shin Box Switch covers many bases, […]

Goblet squat
Achieving Your PR

Two Daily Workouts for Doing Functional Training at Home

While the words functional training might bring to mind images of buff young athletes performing muscle-ups and throwing around heavy weight, many of the functional movements included in functional movement type workouts are a fantastic way for home gym athletes to increase range of motion, power, and strength without lifting heavy weights and completing complicated movements. […]