Five Ways to Increase Your Deadlift Strength

By Alex Janis, CPT at Prescription Fitness (CLE, Ohio) The deadlift is powerful exercise and when performed properly can make or break strength gains within the gym.  Perhaps it may seem excessively simple: Pick up the weight and put it back down.  This is a very primal movement pattern and is still utilized in daily activity with high degrees of frequency i.e. picking up groceries.  So not … [Read more...]

Spooktacular Workout

Written By: Elsie Velazquez CPT at Prescription Fitness (CLE, Ohio) Even as an adult, dressing up for Halloween party can be a lot of fun.  Eating tons of candy and over-indulging in sugary treats and drinks is also fun.  However, dealing with feelings of guilt and/or experiencing weight gain, is NOT fun. To help you stay committed and on track with your fitness goals while still partaking … [Read more...]

Injury Prevention Tactics

Written By Alex Janis, CPT at Prescription Fitness (Cleveland, Ohio) What is a primary reason people fail to reach their goals?  Often fear of future injury or previous injury discourages an individual from taking the first steps towards reaching a fitness goal.  Luckily, there is a lot that can be done when working with a trained professional with regards to working around injuries and … [Read more...]

Physical Activity and Cognitive Function

Written by: Kayla Kazanowski, ACSM Certified Exercise Physiologist with Prescription Fitness (CLE, OH). Over the last decade, neuroimaging has proven the ability of physical activity to decrease cognitive decline that is commonly associated with aging. The hippocampus, an organ found in the medial temporal lobe, plays a fundamental role in memory processing, specifically long-term memory … [Read more...]

Don’t FALL Out of Fitness!

Written By: Elsie Velazquez cert. personal trainer with Prescription Fitness (CLE, OH) Last week was a little sad because summer officially came to an end. I find that working out and finding things to do is so much easier when the sun is shining and the temps are nice enough that you simply throw on a tee and shorts and head out the door for a walk or jog or game of volleyball.  No layering … [Read more...]

The Importance of Injury Prevention

Written by: Kayla Kazanowski cert. Personal Trainer with Prescription Fitness (CLE, Ohio) When competing at a high level of athletics, many individuals think they are “invincible.” Injury prevention programming can not only prevent the onset of an injury occurring during athletic participation, but can also ease the transition into activity following an injury. Injuries can be sport specific … [Read more...]

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...]

ROMANIAN DEADLIFT (AKA “RDL”)

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...]

Memorial Day – Keeping it Active

Written By: Elsie Velazquez cert. Personal Trainer at Prescription Fitness (Cleveland, Ohio) Memorial Day is coming up in just a few short weeks.  Not only is it a day on which those who died in active military service are remembered, it is also the unofficial start of the summer season for many.  If you don’t have plans to leave town, don’t despair.  Whether you are looking for adult … [Read more...]

TIRE WORKOUTS

Written by: Elsie Velazquez cert. personal trainer at Prescription Fitness (Cleveland, Ohio) You don't need to spend thousands of dollars on expensive equipment to get results.   Even with a basic tire, you can reap serious physical benefits because they offer a ton of workout variations.  Plus, tires can be acquired rather easily and are great for challenging your power, strength, and … [Read more...]

STEADY STATE CARDIO – AN OLDIE BUT GOODIE

Written By: Elsie Velazquez, Cert. Personal Trainer at Prescription Fitness (Cleveland, Ohio)             In recent years HIIT (high intensity interval training) has become very popular on the fitness scene because of the metabolic benefits it offers and because it allows you to get in and out of the gym in a very short time.  The problem is that it is not good for everyone.  HIIT training is not … [Read more...]

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...]