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...]

MOUNTAIN CLIMBERS ROCK!

Written By Elise Velazquez Personal Trainer Prescription Fitness A mountain climber is a body weight exercise that burns calories, builds stamina and strengthens the core. Not only do mountain climbers make use of all of the body’s major muscle groups so it’s almost like getting a total body workout in just one move!  When properly performing a mountain climber, your shoulders, arms and chest … [Read more...]

Skin Cancer Prevention & Detection

Written By Danielle Gymorie Cert. Personal Trainer Prescription Fitness Skin cancer is the most common cancer in the United States.  The number of skin cancer cases has been increasing over the past few decades.  In fact, there are more skin cancer diagnoses each year than all other cancers combined. On the bright side, you can do a lot to protect yourself and your family from skin cancer, … [Read more...]

Bike Fitness & Safety

Written by Danielle Gymorie Cert, Personal Trainer Prescription Fitness These days, it seems there are more bikes out on the road rather than in the garage collecting dust.  Whether you are out riding to have fun or because you are concerned with your waistline, there are plenty of reasons to trade the car for a bike.  Some studies have shown that biking and walking appeal to children and … [Read more...]

The Best of Spring and Summer Produce

Written by Beth Funari Sims Cert. Personal Trainer Prescription Fitness. I am always grateful when this time of year rolls around, and fruit and vegetable options are plentiful. Sure most grocers carry strawberries in the winter, and you can pretend they taste pretty good … but let’s be real it’s nothing like the fresh summer version. Fruits and vegetables naturally taste better when they … [Read more...]

The Busy Mom Workout

Written by Elsie Velazquez Cert. Personal Trainer Prescription Fitness While being a mom has many rewards, extra hours in a day is not one of them.  You know the story…wake up early to shower, get the kids ready, make breakfast, pack lunches, get yourself ready for work, attend school functions, cook dinner…the list goes on and on and on. A schedule this hectic can be overwhelming and can seem … [Read more...]

MOVE OF THE MONTH – THE SQUAT

Written by Elsie Velazquez Cert. Personal Trainer Prescription Fitness The squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips, glutes, quadriceps, hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. When it comes to lower body training, squats are considered a vital exercise for increasing … [Read more...]

Cancer Fighting Nutrition

Written by Beth Funari Sims Cert. Personal Trainer Prescription Fitness Cancer is undoubtedly scary. While genes play a significant role, lifestyle factors including diet can have a powerful effect on your risk. How much you move also plays a part in cancer prevention.  The American Institute for Cancer recommends 30 minutes of physical activity daily. They also advise keeping body mass … [Read more...]

Youth Sport Safety

Written By Nada Popovic Baldwin Wallace University Prescription Fitness intern The participation in sports for youth is important for physical, mental, and emotional benefits. However, in the event of an injury, the outcome can have negative effects on a child’s physical, mental, and emotional health. There are steps and materials that can help a parent/guardian and coach become more aware of … [Read more...]

Healthy Easter Baskets

Written by Elsie Velazquez Cert. Personal Trainer Prescription Fitness Although Easter baskets should be a fun and carefree addition to the holiday festivities, what you choose to fill them with can be very detrimental to your kid’s health.  Aside from the most obvious reason – the large amounts of sugar in all the candy we love to fill the baskets with – the chemicals in the all dyes added to … [Read more...]

Move of the month – Plank

Written by Elsie Velazquez Cert. personal Trainer Prescription Fitness The plank is a very popular core exercises and the reason is that all of your core muscles are used during the plank exercise including: rectus abdominus, transverse abdominals, lower back extensors, and even a slight use of the obliques.  Besides increasing core strength, there are many other benefits to incorporating the … [Read more...]

Effects of Sleep on Your Health

Written By Elsie Velazquez Cert. Personal Trainer Prescription Fitness Sleep health is something you probably do not give much thought to.  Did you know that sleep plays a very important role in your health and well-being throughout your life. Getting enough quality sleep at can help protect your mental health, physical health, quality of life, and safety. The way you feel while you're awake … [Read more...]

Tips on How to Eat Right.

Written By Nada Popovic BWU Health Coaching and Promotion Intern with Prescription Fitness Getting active is critical but feeding your body the proper nutrients is just as important. Changes in health don’t happen overnight, making small changes can have a long-lasting effect on your body. Find the right balance of nutrition and physical activity for your body. Follow small steps such as the … [Read more...]

SURVIVING ST. PATRICK’S DAY!

Written by Elsie Velazquez Cert. personal Trainer Prescription Fitness When it comes to St. Patrick’s Day, it is very difficult to not be tempted by the some if not all of the following:  corned beef piled high between two slices of rye bread, green bagels, shamrock cookies, Irish soda bread, and plenty of beer.  Before you head out to celebrate with family and/or friends, here are some … [Read more...]

Move of the Month: Push Ups

Written By Beth Funari Sims Cert. Personal Trainer Prescription Fitness Push ups have been around forever. In fact, you probably completed your first push up as a young kid in grade school gym class. Push ups are one of the most polarizing exercises. Some people loathe them. And believe it or not some people love them. The people who enjoy them tend to feel that way because they’ve … [Read more...]

Cardiovascular Disease: Signs and Prevention

Written By Elsie Velazquez Cert. Personal Trainer Prescription Fitness Cardiovascular disease (often referred to as heart disease) is a general name for a wide variety of diseases, disorders and conditions that affect the heart and/or blood vessels.  According to the National Heart, Lung, and Blood institute, Cardiovascular disease is the number one killer of women and men in the United … [Read more...]