Mass vs. Strength

Written by: Elsie Velazquez CPT at Prescription Fitness (CLE,OH) I think it is fair to say that a person’s level of strength is often associated with the amount of muscle mass the person has. Although, there is a correlation between the two, a person who has more muscle mass is not necessarily always going to be stronger than someone with less muscle mass. One example is the difference between … [Read more...]

How much rest do you really need?

By Alex Janis, CPT at Prescription Fitness (CLE, Ohio) Have you ever felt completely exhausted after a tough workout and even continued to feel lethargic for a few days after?  Most likely we all have felt like that for a good reason: exercise is hard on the body!  How can you know how much rest you need before working out again?  Here are a few things to consider… Frequency Frequency … [Read more...]

Strength Training For Aesthetics

By Alex Janis, CPT at Prescription Fitness (CLE, OH)   You may be tempted to think that training heavy is exclusive for those who powerlift or go up against 350 lb grown men in the NFL.  However, when properly implemented, heavy submaximal strength training can take your physique to a whole new level, regardless of gender or current size.  Why might this be and how can this be … [Read more...]

Addressing Tight Hip-flexors: The Hidden Muscles

Written by:  Alex Janis, CPT at Prescription Fitness (CLE, Ohio) When you think of tight hip-flexors, people will tend to point to running and lack of stretching as root causes for the pain you are experiencing.  However, your hip flexor pain may actually be stemming from what we do for the majority of our day: sitting.  Let me explain.  Sitting in a chair puts our hips into a non-natural … [Read more...]

How to Workout your Quads

Written by: Elsie Velazquez, cert. Personal Trainer at Prescription Fitness (CLE, Ohio) Although you may think that the quadriceps (also known as “the quads”) muscle is one muscle, it is actually a group of four muscles located in the front of the thigh. These four separate muscles are: vastus lateralis – this muscle is located in the outer portion of your thigh and is the largest of the … [Read more...]

Can you have too much Protein?!

Written by: Elsie Velazquez cert. personal trainer at Prescription Fitness (Cleveland, Ohio) In recent years, high protein diets such as the Adkins Diet, Zone Diet, and Keto Diet have become very popular.  These diets are very popular and are known for helping you to reduce fat, lose weight, and develop/maintain muscle. Protein is an essential part of a healthy diet. It helps to build and … [Read more...]

How to be Heart Healthy!

Written By: Elsie Velazquez cert. Personal Trainer at Prescription Fitness (CLE, Ohio) If you stop for a minute to think about all that your heart does on for you a daily basis, you will understand why it is important to take care of it.  Your heart is one of the main muscles to keep the body alive. It pumps blood all around your body.  Obviously, this is very important because it pumps blood … [Read more...]

The Importance of SUN!

Written by: Elsie Velazquez cert. Personal Trainer at Prescription Fitness Vitamin D, also referred to as the “sunshine vitamin”, is produced by the body when exposed to sun.  It can also be consumed in food or supplements.  Despite its name, vitamin D is actually considered a pro-hormone.  Vitamins cannot be created by the body and must be taken in through food or other forms.  Vitamin D, … [Read more...]

Workout Mix-up!

Written by: Elsie Velazquez cert. Personal Trainer at Prescription Fitness (Cleveland, Ohio) Warm temps and sunny days are finally here!  If you are tired of working out indoors or you are simply bored with your current routine, consider taking your workout outdoors.  More specifically, head to the nearest track for a fun but challenging workout.  Heading to a track for all-out bleacher runs is … [Read more...]


Written by: Elsie Velazquez cert. Personal Trainer at Prescription Fitness (Cleveland, Ohio) The Romanian deadlift (also known as the RDL) was developed by a Romanian weightlifter named Nicu Vlad with the intention of working on lower back and hamstring strength and to build power for pulling movements.  To this day, that is what the exercise is mainly known for but it does more than simply … [Read more...]