Fit & Fresh

Category: Fit

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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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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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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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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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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Reach Your Summer Fitness Goals

Goal setting is not just for January. Summer is a great time to revisit goals you may have made earlier this year or set new ones for yourself!  Here are four tips to help guide you to success this summer in health and fitness! 1. Set realistic fitness goals and find tools that will help track your progress:  When setting…

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Summer Shoulders

Sculpted Shoulders for the Summer!

Summer has officially arrived and it’s time to show off those shoulders! In addition to having your shoulders look good, it’s important that they move well! One of my favorite moves to target shoulder mobility and build strength are halo exercises. A halo movement takes a weight of your choosing up around your head in a circular direction putting your shoulders through…

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A mother and her daughter are flexing their muscles outside at the park after a workout.

Start ‘Em Young!

“Do as I say, not as I do.” Have you ever said those words to your kids, or heard them from your parents? Kids see everything and want to do everything you do… well until they are about 16 ;). Watching is how we all learn and grow. Growing up, Mom worked out to The Firm tapes and I always…

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Grocery Story

How to Navigate the Grocery Store Like a Healthy Pro

The grocery store haul. Do you love it or hate it? For me, stepping foot in a grocery store is like going to the nearest department store. I immediately get mesmerized by all of the fresh produce and foods, as if I was looking at racks of gorgeous pieces of clothes. I know I might be one of a few…

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Intervals

Fall in Love with Intervals

There are lots of reasons why I love intervals. Intervals aren’t just for running. In fact, you can train intervals using body weight, stairs, cycling and rowing. Some of the reasons I love interval training are below, plus a few ideas for workouts that can be done within 15-20 minutes. You could use this as a full workout for the…

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