Simple vs. Complex Carbs

Written by: Elsie Velazquez cert. personal trainer at Prescription Fitness (Cleveland, Ohio) There are three main types of carbohydrates are sugars, starches, and fiber.   Furthermore, Carbohydrates are sugars that come in 2 main forms - simple and complex.  They are also referred to as “good” and “bad” carbs. The difference between a simple and complex carb is in how quickly it is digested and … [Read more...]

Post Winter Sport Program Design

https://www.youtube.com/watch?v=GzEvEVHOOmY … [Read more...]

How to get a cute butt: HIP THRUSTS!

Written by: Elsie Velazquez cert. personal trainer at Prescription Fitness (Cleveland, Ohio) The hip thrust is a popular exercise among athletes and those who want to strengthen their core and glutes muscles.  Hip thrusts also target the quads, hamstrings, and calves.  Hip thrusts can be performed using just your bodyweight, with a barbell, with dumbbells, or with resistance bands (this choice … [Read more...]

PRE-WORKOUT SUPPLEMENTS

Written by: Elsie Velazquez cert. personal trainer at Prescription Fitness (Cleveland, Ohio) Over the years, I’ve been asked many times to give my opinion on pre-workout supplements.  Are they safe?  Do they work?  Are some better than others?  The list of questions goes on and on. First of all, let me start by explaining why people choose to take a pre-workout supplement.  Most pre-workout … [Read more...]

Intermittent Fasting

Written by: Elsie Velazquez cert. personal trainer with Prescription Fitness (Cleveland, Ohio) Intermittent fasting has become a popular health and fitness trend recently.  It is mostly done by those trying to lose weight, improve their health and/or simplify their lifestyle.  There are many studies that show that it can have a positive effect on your body and brain – essentially, can help you … [Read more...]

THE IMPORTANCE OF FIBER

Written by: Elsie Velazquez cert. personal trainer at Prescription Fitness (Cleveland, Ohio) You probably already know that fiber is important to good health, but do you know why and if you are getting enough?   Chances are that even if you know why you need it, you may not be consuming enough of it.  Women need about 25 grams per day and men need about 38 grams according to the Institute of … [Read more...]

Move of the month – back extension!

Written by: Elsie Velazquez cert. personal trainer for Prescription Fitness (Cleveland, Ohio) According to doctors at the Cleveland Clinic, 8 out of 10 people will experience low back pain at least once in their lifetime.  This high injury statistic makes strengthening your back to prevent back injury an important priority. Luckily, even if you don’t have access to a gym and/or gym … [Read more...]

The Many Benefits of Swimming!

Written by: Elsie Velazquez cert. personal trainer at Prescription Fitness (Cleveland, Ohio) When we think of doing cardio, generally what comes to mind is walking, biking, hiking, and jogging.  Swimming is not always the first activity that comes to mind.  It should be!  Swimming is an excellent way to work your entire body and cardiovascular system. An hour of swimming burns almost as many … [Read more...]

Weight Training & Posture

Written by: Elsie Velazquez, cert. personal trainer at Prescription Fitness (Cleveland, Ohio)             Poor posture, a very common condition, can cause anything from back and shoulder pain to frequent headaches.  In order to improve your posture, it is important to be aware the factors that can contribute to poor posture and making a conscious effort to correct those you can.  The most … [Read more...]

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...]