Be Healthy- Drink Tea!

Written by: Elsie Velazquez, cert. Personal Trainer at Prescription Fitness (Cleveland, Ohio) Regardless of whether it is winter, spring, summer, or fall, tea can be a tasty (and low calorie) drink of choice because it can be served hot or over ice.  In addition to the hydration benefits, there is research that shows tea has many health benefits.  Tea provides a flavorful alternative to plain … [Read more...]

Osteoporosis and Weight training…a Winning Combination?

Written by: Elsie Velazquez cert. personal trainer at Prescription Fitness (Cleveland, Ohio) What is Osteoporosis: Osteoporosis by definition is the thinning of the bones, with reduction in bone mass, due to depletion of calcium and bone protein. Osteoporosis predisposes a person to fractures.  Fractures are often slow healing and/or heal poorly. Osteoporosis is most common in older adults, … [Read more...]

MOVE OF THE MONTH – LUNGES!

Written by: Elsie Velazquez cert. Personal Trainer at Prescription Fitness (Cleveland, Ohio) Aside from squats, lunges are my next favorite exercise.  Lunges allow you to shape and strengthen almost every muscle in the lower body - hips, glutes, quads, hamstring and calves. Lunges are a bit tougher than squats because the split stance puts you in an unstable position, which challenges your … [Read more...]

BELLY FAT – HOW TO LOSE IT!

Written by: Elsie Velazquez cert. personal trainer at Prescription Fitness (Cleveland, Ohio) Getting rid of your abdominal fat is important for more than just vanity's sake.  Excess abdominal fat – also known as visceral fat - surrounds your liver and other organs and is extremely unhealthy.  Even those who are of healthy weight but have excess belly fat have an increased risk of health … [Read more...]

NEW YEAR, NEW YOU! TIPS FOR MAKING AND KEEPING YOUR RESOLUTIONS

Written by: Elsie Velazquez cert. personal trainer at Prescription Fitness (Cleveland, Ohio) After a long year and a busy holiday season, it can be overwhelming when your list of New Year’s resolutions is as long as or even longer than your holiday shopping list.  As if the post-holiday slump isn’t enough to increase your anxiety, just knowing that you did not keep the prior year’s resolutions … [Read more...]

No-Regret Holiday Treats

Written by: Elsie Velazquez cert. personal trainer at Prescription Fitness (Cleveland, Ohio) The holiday season is here and with it comes time spent with family and friends eating delicious food – lots of it! While indulging in these seasonal treats is fun, it is not much fun to see the number of the scale creeping up.  It is so easy to get caught up in the spirit of the season and lose track … [Read more...]

Strength Training for Weight Loss!

Written by: Elsie Velazquez, cert. Personal Trainer with Prescription Fitness (Cleveland, Ohio) I am willing to bet that when you think about what the best workout for weight loss is, your mind does not immediately jump think of strength training.  Right?  Well, you should. While it is true that doing cardio will make your heart work hard and as a result, help your body burn calories, strength … [Read more...]

Staying Sane Through the Holidays: Mental Health Tips

Written by: Danielle Cale cert. Personal Trainer with Prescription Fitness (Cleveland, Ohio) Some of us find it quite difficult to get through the holidays. We know we’re supposed to be spending this time spreading holiday cheer, catching up with loved ones, and making memories. However, we often find ourselves juggling work, last minute shopping, family chaos, and preparations for travel … [Read more...]

Lighten up Thanksgiving: Healthy Tips

Written by: Elsie Velazquez cert. Personal Trainer at Prescription Fitness (Cleveland,Ohio) Thanksgiving is easily everyone’s favorite holiday.  It is a day to enjoy time with friends and family.  Unfortunately, it is also a day that involves lots of food – some not so healthy – and it is easy to over-indulge.  Before you panic, below is a list of tips that will allow you to enjoy the day … [Read more...]

Nitro Cold Brew Coffee – What’s all the hype about?

Written By: Danielle Cale, cert. personal trainer at Prescription Fitness (Cleveland, Ohio) Most of us love to start our day with that classic hot & delicious cup of joe. In addition to transforming us from zombies to productive worker bees,   coffee has some incredible health benefits you may not know about. In moderation, coffee can: Improve liver health by decreasing harmful … [Read more...]

Push-ups – Why should you learn to love them!

Written by: Elsie Velazquez cert. personal trainer at Prescription Fitness (Cleveland, Ohio) When you think of the push-up exercise, you may not think there is much to them but you are wrong.  It is amazing the benefits that one simple exercise can deliver.  When doing a push-up (correctly, of course), you will be working several different muscle groups because push-ups fall into the compound … [Read more...]

Don’t let Halloween Scare YOU!

Written By: Ariel, Intern at Prescription Fitness Personal Training Center (Cleveland, Ohio) Halloween is here! This fun filled holiday comes with tricks and bountiful treats. Don't lose sight of your fitness and nutrition goals as a decorative bowl of sweets is placed before you. Between the fall festivals, trick or treating, and pumpkin flavored everything, keep in mind that the abundant … [Read more...]

Put Pumpkin Back on the Menu

Written by: Danielle Gymorie cert. Personal Trainer at Prescription Fitness (Cleveland, OH) Fall, the holiday best defined by two holidays of self-indulgence and excess festivities.  First up is Halloween where people of all ages are excited for different reasons.  For the younger kids, it’s about running door to door trying to get as much candy as possible.  For the adults, it’s about picking … [Read more...]

Grass-Fed…Better Than Organic?

Written By: Elsie Velazquez Cert. Personal Trainer Prescription Fitness (Cleveland, Ohio) Organic and grass-fed beef and dairy products are now available at most supermarkets, which I think is a change for the better. When you see the organic label, you know the food is going to be free of pesticide residues, synthetic hormones, genetically modified organisms, and a long list of questionable … [Read more...]

Pre and Post Workout Nutrition – How Important Is it?

Written by: Elsie Velazqeuz Cert. Personal Trainer at Prescription Fitness So, you have finally figured out a workout routine that works for you and you’ve been consistent with it.  You see changes and you are very excited about it, as you should be.  However, you feel that your progress is slowing down.  You decide that you are going to increase the intensity of your workouts and that you will … [Read more...]

SMART Goals

Written By: Danielle Gymorie Cert. Personal Trainer at Prescription Fitness SMART goals, or specific, measurable, achievable, relevant, and timely is a great strategy to use for setting goals you wish to accomplish.  If you’re currently working towards a fitness goal, a SMART goal may be a great way to stay focused and help you achieve your goal.  When creating a smart goal, here are a few … [Read more...]

Concussions in Sport

Written by: Elsie Velazquez Cert. Personal Trainer Prescription Fitness A concussion is a traumatic brain injury that affects your brain’s function. Concussions are common in sports such as football, soccer, wrestling, and lacrosse.  While some concussions are obvious because they cause you to lose consciousness, most do not.  This is why it is possible to have a concussion and not even realize … [Read more...]

Fall into Fitness- Get Back on Track!

            Written By Elsie Velazquez Cert. Personal Trainer Prescription Fitness Yay…fall is here! For many, it’s ‘back to school’ time for children and for others it is simply a time to get back into a more regular routine. Although summer is a great time to kick back, there is usually a price to pay for kicking back.  For some, that price … [Read more...]

Bleachers…Not Just for Sitting!

Written By Elsie Velazquez Cert. Personal Trainer Prescription Fitness Bleachers provide a challenging workout session. If you enjoy being outdoors and are looking for something new to step up your “game”, consider heading to your local high school stadium for a bleacher workout. You can improve your cardiovascular system, aid in weight loss, enhance your strength and increase your muscular … [Read more...]

What do to with all those garden goodies

Written By Elsie Velazquez Cert. Personal Trainer Prescription Fitness You were blessed with a green thumb and you have spent the entire summer taking care of the vegetables in your garden, and now you have so many tomatoes, cucumbers, peppers and leafy greens that you don’t know what you will do with it all since opening your own produce store is not an option. Below is a list of 20 ways to … [Read more...]

10 WAYS TO ELIMINATE STRESS

Written By Elsie Velazquez Cert. Personal Trainer Prescription Fitness Stress seems to be a universal experience.  It does not seem to matter what gender you are, age, ethnicity, religion, etc. - we all experience it.  Unfortunately, it is a normal part of life.  Of course, we do not all experience stress in the same way nor do we all experience stress in the same circumstances. In other words, … [Read more...]

Back to School HIIT workouts

Written By Beth Funari Sims Cert. Personal Trainer Prescription Fitness. Yikes it's back to school time! For many this means busier schedules. There's hectic mornings, and evenings filled with homework, carpools, and after-school activities. When life gets crazy it's more important than ever to practice self care, and fit in your fitness. Abbreviated workouts are a practical option. A … [Read more...]

MOVE OF THE MONTH – MILITARY PRESS

Written By Elsie Velazquez Cert. Personal Trainer Prescription Fitness Definition/History: Before I get into specifics of the military press, let me define it and give a little history as to how it got its name.  A military press is named after the way soldiers raise their rifles over their head as part of their physical training.  It is a variation of the shoulder press but requires using … [Read more...]

Overcoming Childhood Obesity

Written By Beth Funari Sims Cert. Personal Trainer Prescription Fitness Childhood Obesity affects 1 in 6 school-age children, and adolescents in the United States. As of January 2017 the CDC (Center for Disease Control & Prevention) reported that the percentage of children in the US has more than tripled since the 1970s. In recent years some programs including Michelle Obama's Let's … [Read more...]

THE GREATNESS OF STEP-UPS

Written By Elsie Velazquez Cert. Personal Trainer Prescription Fitness The step up is a great all-round exercise that is perfect for all since it can be modified to create a challenging workout for anyone, whether you have just started exercising or have been training for years. It has a low risk of injury and, with a few adjustments, offers a good cardio and strength workout. Aside from the … [Read more...]

Allergy Awareness

Written by Danielle Gymorie Cert. Personal Trainer Prescription Fitness At the start of every Spring/Summer, I know that also means the start of allergy season.  While I love seeing the seasons change and everything blooming, my seasonal allergies make me pay the price. I know I am not alone in my suffering.  According to the Centers for Disease Control and Prevention, “Allergies are the 6th … [Read more...]

INDEPENDENCE DAY SURVIVAL GUIDE

Written By Elsie Velazquez Cert. Personal Trainer Prescription Fitness Let’s face it, while holidays are for celebrating and are meant to be enjoyed with family and friends, we can sometimes get carried away with food and drinks.  What starts off as a good time can end up making us feel defeated and/or disappointed in ourselves.  Well, that does not have to be the case at all.  There are ways … [Read more...]

Heat Stroke Prevention

Written By Danielle Gymorie Cert, Personal Trainer Prescription Fitness Summer is one of my favorite seasons. I love hot weather, cookouts, beach trips and soaking up the sun.  When I know I’m going to be out in hot weather, I try to plan accordingly and bring extra water, sunscreen, and know what other resources I will have available to me.  Why?  Because of heatstroke. The Centers for … [Read more...]

Hit the Trail Workouts

Written By Beth Funari Sims Cert. Personal Trainer Prescription Fitness The warmer months are an ideal time to take your workouts, and yourself outside! Fresh air workouts can do wonders for both the body and mind. Research shows that exercising outdoors is proven to boost moods - in part thanks to a rush of Vitamin D (and endorphins). In the Northeast Ohio area we're fortunate to have … [Read more...]

SUPER DAD WORKOUT – HOW TO PUT IT TOGETHER!

Written By Elsie Velazquez Cert. Personal Trainer Prescription Fitness Unless you’ve been lifting weights for years, I recommend doing a full body routine that you can do two or three times a week.  You want a routine that has at least one exercise for your quads (front of your legs), butt and hamstrings (back of your legs), your push muscles, your pull muscles, and your core.  Yes, this means … [Read more...]