Fit & Fresh

Category: Featured Slides

Eating Out

7 Healthy Tips for Dining Out

Sticking to healthy habits can be easy with home cooked meals, but what do you do when dining out? This is the number one question I get asked as a health coach. Foods made at home is usually going to be your best bet, but I’ve got a few tricks up my sleeve for staying healthy while dining out. Look…

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Juanita stretch

Don’t Skip the Stretch!

The treadmill is one of the most commonly used machines to get a cardio workout in. Sometimes we can be pressed for time, so we get on the treadmill, hit the start button, and go without doing a proper warm up or post stretches. To better prepare our body, and to simply take a moment for self-care before and after…

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Roasted Vegetables

5 Ways to Add Flavor to Your Roasted Veggies

Fall is a great time of year to experiment with roasted veggies. The season brings so many “roast-able” options from Brussel sprouts, winter squash, cauliflower and sweet potato! Roasted vegetables are meal prep-friendly, the perfect side, or addition to a nutritious power bowl. Before we get into how to add flavor to your roasted veggies, check out this tutorial on…

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Dave_Row Machine_3270x1078-01

Embrace the ERG!

Looking for a new machine to add variety to your workout routine? The ERG machine is a great option as it’s simple to use, works a variety of muscle groups, and can be used for several different types of training workouts. Below is some basic information about ERG’s, tips to ensure proper form, and a few sample workouts you can perform to experience…

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blog

How to Balance a Nutritious Plate to Optimize Health

No matter what your health and nutrition goals are, there is a fundamental method to balancing your plate that can help you slim down, tone up, boost energy and improve health from the inside out. Want to know the secret? Keep reading! I believe that healthy doesn’t have to be hard, which is why I’m all for guidelines and formulas…

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Juanita Eccentric Training

Maximize Results with Eccentric Training

Lose weight, build muscle, and gain strength! These are among the top fitness goals many of us are working towards achieving. A focus on Eccentric Training can help! From my experience, I have often noticed that exercises are performed rather quickly with no regard of tempo for each repetition completed. As you exercise, each muscle moves through one of three phases of movement known as the…

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squash

Seasonal Spotlight: The Health Benefits of Winter Squash

It’s that time of year – all things pumpkin spice! Just typing those words has me dreaming of changing leaves, boots, pumpkin spice lattes and cozy nights in. With changing seasons comes a whole new crop of seasonal produce, including my favorite winter squash. Is butternut squash the same thing as winter squash? Yes and no. Butternut squash is a…

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Dave Chin Up

Step-by-Step Guide to Conquering Chin-Ups

In my time as a trainer I can’t count how many times I’ve heard a member say, “Are you kidding me, I haven’t done a chin-up since I was a teenager, I can’t do that!” The reality is that you can, with the right coaching and progressions! Below are the reasons I love incorporating chin-ups into almost every upper body…

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Frozen Bananas

Chocolate Covered Frozen Banana Pops

It is hot outside and time to cool down with a sweet treat! These chocolate covered frozen banana pops are fun to make and a healthier version than the kind found at the grocery store. They are also kid and adult-approved to please everyone in the family! If there’s one thing most people have in common, it’s that they have…

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Portrait of an attractive young female doing push up exercise

Best Moves to Target Your Core!

“What is the best exercise to work my core?” As a Fitness Trainer, this was one of the top 10 questions I was most often asked. I am a firm believer in including a variety of exercises in a core workout routine. Variety is important to ensure best results are achieved and to keep your workouts fun and interesting! We…

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