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Get Your Body ready for the beach
Quick HIIT Exercises

How To Quickly Get Your Beach Body In 8 Weeks – Weeks 5 & 6

Congratulations on making it halfway through the challenge! Weeks 3 & 4 focused on increasing your intensity and introduced more weight with resistance bands and dumbbells. Coming up with weeks 5 & 6 we will add on additional workouts throughout the week. Some days will have both an AM & PM exercise. Saturdays will also introduce […]

Alleviate soreness from your cycling workouts with the best hamstring stretches.
Just Getting Started

Best Hamstring Stretches for Your Cycling Workouts

If you’re hooked on cycling as a no-impact, high quality, cardiovascular workout, you already know that these workouts build strength, improve fitness, and even reduce body fat.  Cycling is easy on the joints and a great complement to running, weightlifting, and other forms of training.  Unfortunately, if you ignore mobility related to cycling, it could […]

Indoor Cycling- woman on a Matrix Fitness Exercise Bike.
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Best Indoor Cycling Hacks to Burn the Most Calories

Indoor cycling burns serious calories.  Cycling workouts get the heart pumping and leaves your metabolism jacked for hours, without impact on your joints.  So if a calorie churning workout is what draws you to your indoor cycling training, it makes sense to maximize efforts to increase the calorie burn.  Wondering how to do it?  Here […]

Beach Body Workout in 8 weeks
Quick HIIT Exercises

How To Quickly Get Your Beach Body In 8 Weeks – Weeks 3 & 4

I hope weeks 1 & 2 of our Beach Body Series went well for you. If you haven’t started yet, that’s okay, it’s never too late. Starting this week we are going to increase our intensity and start challenging ourselves a little bit more. To accomplish this we will add in some weight training with […]

How to do a Snatch - A woman performing a snatch.
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Mastering the Snatch – Olympic Weightlifting for Functional Training

Olympic Weightlifting, also simply called Weightlifting, is growing in popularity, due largely to its inclusion in functional fitness style workouts.  The Snatch and Clean and Jerk (more on these later) are the only lifts included as competitive events in the sport of Weightlifting, though home and functional movement workouts include variations of these lifts.  This […]

Woman on stationary bike, an upright bike.
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The Benefits of Using Stationary Bikes

New exercise routines and regimens seem to appear on a daily basis, and treadmills and ellipticals continue to be the most popular cardio pieces in the gym, but don’t overlook the stationary bikes. The benefits of using an stationary bike are numerous and diversified. It is a great workout for beginning exercisers, elite athletes, and those […]

Beach Body Workout
Quick HIIT Exercises

How To Quickly Get Your Beach Body In 8 Weeks

Can you feel it?! The warmth is coming . . .  and with that means summer is coming too! Get in shape and get ready for the beach (and a beach body)! Our wonderful Joli, certified personal trainer, has put together this amazing 8 week program to help us feel and look great on the […]

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 […]

Belly Fat - How to lose Belly Fat Fast
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See How Easy It Is to Lose Belly fat

Wondering how to lose belly fat?  Belly fat contributes to the development of high blood pressure, Type 2 diabetes, and risk factors for heart disease.  Piling on a few extra pounds around the middle is a vicious cycle of insulin resistance and easy weight gain.  How do you break that cycle? You can lose belly […]

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 […]

Sprint 8 is the perfect fitness solution for beginners to experienced athletes.
Just Getting Started

Have the Courage to Try Sprint 8 – It's for Beginners too!

You may have heard about the scientifically proven Sprint 8 program that will blast up to 27% of your body fat away in just 8 weeks. If this sounds intimidating, it really isn’t. You can accomplish this goal in exercising for 20 minutes a day for 3 days a week. The goal of Sprint 8 […]

Exercise and it's effect on brain health is the topic of this post.
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5 Ways Exercise is Good for Your Brain Health

Like most people, my brain wasn’t always the first thing on my mind. At age 22 doctors diagnosed me with a brain tumor. Seven years later, my dad suffered a brain hemorrhage that left him severely disabled. These two experiences have changed the way I think about brain health. Now I strive to keep both […]

Man on Upright Exercise Bike doing a HIIT exercise bike workout
Quick HIIT Exercises

Why You'll Love HIIT Exercise Bike Workouts (and How to Do One)

High Intensity Interval Training is one of the most popular and effective approaches to cardiovascular exercise. Research demonstrates that HIIT bike workouts reduce body fat, increase cardiovascular capacity, and even help to control type II diabetes.  On top of that, HIIT exercise bike workouts are efficient.  Replacing one or more of your moderate intensity cardio […]

improve heart health with exercise
Rehabbing an Injury

How to Improve Heart Health with Exercise

Exercise for appearance or performance often takes a back burner to getting (and keeping) our body healthy.  National Heart Health Month is a great time to incorporate ways to improve heart health with exercise. Heart disease and stroke remain the number one killers of men and women. However, many of the causes of heart disease […]

Medical professional holding a fake heart to fight heart disease.
Rehabbing an Injury

Heart Disease: When to Worry About Heart Health

February is National Heart Health Month, an effort to increase awareness of heart disease, which is the leading killer of both women and men each year.  Whether you’re worried about heart health or don’t really know where you stand, this is a good reminder to check in with your doctor. While genetics, age, and gender […]

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What is Glycogen and How Does it Affect Athletes?

Glycogen is a storage form of glucose. While we can store an almost limitless amount of fat in our adipose tissues, the glycogen storage is limited to about a pound. Our muscles store about 75% of glycogen and the rest of it is stored in the liver. Liver glycogen is an important source of energy for our […]

Shoveling snow is part of our Technical Tuesday tips this week. Make shoveling snow your workout!
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Make Shoveling Snow Your Workout – Tips On How to Do It Safely

For anyone that has shoveled snow, you know it can be a workout!  Pushing and throwing that wet, heavy snow can be comparable to a weight-lifting session or even an aerobic workout on the treadmill. According to LiveStrong, an average person can burn 223 calories per 30 minutes while shoveling snow. So the next time […]

A woman squats down to pick up a barbell with weights to help her with strength training.
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6 Benefits of Strength Training Beyond Building Muscle

Everyone knows that strength training (working with free weights, machines, resistance bands, etc.) is a great way to build and maintain muscle and strength.  What many people may not know about, however, is all of the other benefits that are associated with a strength training routine. Today’s strength training workouts offer a ton of benefits […]

Running To Reduce Stress
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How Exercise Can Reduce your Holiday Stress.

Fitting in shopping while prepping for the holidays? Juggling family and financial obligations?  Overwhelmed by parties with too much food and alcohol? There are good reasons that the holidays can skyrocket your stress level.  If you’re looking for ways to relieve that holiday stress, exercise will help. Exercise is one of the most powerful stress […]

CSA haul recipe potato wedges with truffle oil
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CSA Haul Recipe of the Week: Crispy Potato Wedges with Truffle Oil

Sometimes there’s nothing more comforting than some good old-fashioned fried potatoes. Ordering fries at a fast food place may be easier, but making your own potato wedges can be surprisingly satisfying. On top of being healthier than fast food fries, making your own wedges means that you can doctor it up with better ingredients and seasonings. […]