Trainer Tips



LUNGES WITH A TWIST!

by Dareck Cordell, Certified Personal Trainer Lunges are a very beneficial exercise to have in a workout routine. Although, there are a wide variety of movements that can be performed within this exercise, there is also the option to add weight. The Weighted Twist Lunge is not only going to add weight to strengthen the legs, but will also engage …

Boosting the Immune System

by Judy Oberdorfer, Certified Personal Trainer Fall and winter season have come upon us and with them, unfortunately, come the cold and flu season. This trainer tip is a quick reminder of foods that can help boost your immune system as well as add some great nutrition to your daily diet.  Garlic and onions have antioxidants and are best eaten …

Lateral Delt Lift

By Judy Oberdorfer, Certified Personal Trainer The lateral delt lift helps to strengthen the muscles of the outside of the shoulder.  This exercise should be done in a slow and control manner.  Holding dumbbells by your side with your palms facing inward, lift your arm so the side, no higher than the shoulder.  Lifting too high can cause unnecessary stress …

Maximizing Core Stabilization

Presented by:  Kelley Pearce  – American College of Sports Medicine Certified Start by lying on your back on the ground. Lift the hips into a static bridge pose. Stabilize the core and glutes as you lift the right knee to 90 degree angle, your shin should be parallel to the ceiling. Release to your starting position, then repeat. Maintain a …

GOALS!

It doesn’t matter if you have been exercising for a long period of time or if you are just beginning, it is a good idea to set realistic goals. Once you have a goal, make a plan to stay on track, commit to that plan, and stay consistent in order to follow through. If you are a beginner start with …

Spin for Strength

Looking to mix up your cardio, while still making strength gains? Come try our new spin bike in the cardio room. If you are looking to get your heart rate going, try a tabata style spin workout. After warming up, start your first interval by pedaling for 20 seconds at maximum effort—aim for 95 to 110 RPM—followed by 10 seconds …

Quadruped Fire Hydrant

IN SHAPE ATHLETIC CLUB TRAINER TIP by Kelley Pearce American College of Sports Medicine certified From a quadruped position on the floor, begin a fire hydrant on your right side (hip abduction). Complete about five repetitions and then slowly lift your left hand 1 inch off the floor. Maintain a squared-off position in the shoulders and keep your hips level as …

SCHOOL IS IN, GET TO CLASS!!!

IN SHAPE ATHLETIC CLUB TRAINER TIP by Dareck Cordell, Certified Personal Trainer There can be many reasons for not making it to the gym, but you only need one reason to go… YOUR HEALTH! Group classes are one great option. This is an easy-start option that can get you going without questioning where to begin.There are a variety of class …

Triceps Push Ups

IN SHAPE ATHLETIC CLUB TRAINER TIP by Judy Oberdorfer, Certified Personal Trainer This push up not only strengthens the core, shoulders and back, but also targets the triceps (back of the upper arms).  Starting with hands close to the shoulders and elbows close to the waist, slowly press up into a straight arm position, then slowly lower down.  Keeping the …

Alternating Lateral Lunge with Dumbbells

IN SHAPE ATHLETIC CLUB TRAINER TIP by Kelley Pearce American College of Sports Medicine certified Start by standing with your feet in a wider-than-shoulder-width stance. Your feet should stay parallel to one another. Keeping your left leg straight, shift your weight to the right leg, sit your hips back, and lower down until the right thigh is parallel to the …