2020 Fitness Training… how to make it STICK!  

Coming up with and following through with your health resolutions for the New Year can be a daunting task.  Every December, it is easy to be enthusiastic about dropping fat, putting on muscle, eating healthier, etc. when January rolls around.  The problem with this way of thinking is that you are not taking into account the determination, discipline, passion, and willpower it will take in order to … [Read more...]

How to Stay Socially & Physically Active in Cleveland

Written By: Katarina Brankov CPT at Prescription Fitness (CLE,OH)  It’s finally summer in Cleveland…Enjoy it while you can! Summertime is for fun in the sun with family and friends. Have you been looking for ways to stay active with others this summer? Try implementing these activities into your summer routine to supplement your training in the gym and stay socially and physically active … [Read more...]

6 Easy Ways to Stay Fit this Summer

Written By: Katarina Brancov CPT with Prescription Fitness (CLE, OH) 1. DRINK MORE WATER dehydration increases as heat increases Stay Hydrated! Make sure you are drinking actual water throughout your day, not just coffee, soda, juice, alcoholic beverages, etc. Just like dehydration increases as the heat does, so does alcohol consumption for most people. An easy way to track your water … [Read more...]


Written By: Elsie Ross CPT with Prescription Fitness (CLE, Ohio) If you have walked into a gym lately, I am sure you have seen them – the colored tubes lying in a corner somewhere.  Perhaps you have seen someone rolling around on one and you’ve wondered what they are and what their purpose is.  Well, I am going to explain what they are and, more importantly, why you should consider using one.  … [Read more...]

The Assault Bike – Why you should become a fan!

Written By: Elsie Ross CPT at Prescription Fitness (CLE, Ohio) The Assault Bike is a low-impact, high-output cardio machine that combines the arm action you get on an elliptical and the workout you get on stationary bike. The faster you go, the higher the resistance – and the wind generated. Because it is low-impact, the Assault Bike is a great “go to’ exercise if running or rowing is … [Read more...]


Written by: Elsie Ross, CPT at Prescription Fitness (Cleveland, Ohio) If you are only focusing on resistance machines for your strength training, it is time you “free” yourself from the limitations that resistance machines provide and switch to free weights instead.   Not only are they more convenient and much more affordable if you work out at home, but free weights provide many other benefits … [Read more...]

Youth Strength Training

Written by: Elsie Ross CPT at Prescription Fitness (CLE, Ohio) If you are the parent of a young athlete and you are wondering if strength training is safe, the answer is yes.  If you are wondering if strength training will benefit your young athlete, the answer is yes.   Youth strength training can start as young as 8, but most start around age 10. As long as the young athlete has body … [Read more...]

Process over Outcome.. Keep it Going:)

Written by: Stephen James CPT at Prescription Fitness (CLE, Ohio) The human body demands patience of us when we try to make changes to it or make changes to our normal routine. What patience looks like in this scenario is having the understanding that the results may not come as fast as you want or happen in a nice linear fashion. This is why it is important to focus on the process that will … [Read more...]

The 80/20 “Diet”

Written By: Elsie Ross, CPT at Prescription Fitness (Cleveland, Ohio) We all know how hard it can be to follow a diet plan.  While the 80/20 rule is not technically a full-blown way to lose weight, it is an easy plan to follow that actually works.  If you are the type of person (like me) who hates to follow strict food guidelines, you don't want to count calories, carbs, or macros, then this type … [Read more...]

Run your own Race!

Written By: Stephen James CPT at Prescription Fitness (CLE, Ohio) Run Your Own Race! Fighting the urge to compare yourself to others Have you ever caught yourself seeing someone at the gym and thinking, “I could never look like him or her”, or “it would take me forever to get to the point that they are at?” Most if not all of us have this thought run through our heads at some point. What … [Read more...]

Help your Back Pain with the HYPEREXTENSION MACHINE!

Written by: Elsie Velazquez CPT at Prescription Fitness (CLE, OH) Many of us forget to work out our back muscles, which can result in back or lower back pain - especially if you sit most of the day.  Even if you do train your back, chances are you are neglecting a great piece of equipment – the hyperextension machine.  Adding hyperextensions to your back workout routine is a great way to ensure … [Read more...]

A Better You – One Step at a Time

Written by: Elsie Ross CPT at Prescription Fitness (CLE, OH) A new year is upon us and with that comes setting goals for ourselves.  It is a given that if we set a goal, we also want to attain it.  Whether it is getting in better shape, losing weight, increasing strength and/or speed, eating more vegetables, or simply eating better overall, you’ve got to start somewhere.  It sounds relatively … [Read more...]

6 Easy Ways to Stay Fit this December

Written by: Elsie Velazquez CPT at Prescription Fitness (Cleveland, Ohio) Hard to believe that the year 2018 is almost over!  You’ve worked hard all year to be a healthier version of yourself so now is not the time to throw in the towel!  Instead, use the month of December to finish the year off strong.  Come January, you will be glad you did and you will be motivated to make 2019 an even … [Read more...]

12 Days of Liftmas

Written By Alex Janis, CPT at Prescription Fitness (CLE,OH) With the holidays coming around the corner, we all know what else is headed our way: GOOD FOOD!  And by no means should you completely refuse to partake in this holiday feasting tradition with family and friends simply because you are afraid of those excess calories.  There are ways to keep up a healthy lifestyle during this time of … [Read more...]


Written by :Elsie Velazquez CPT at Prescription Fitness (CLE,OH) When you think about cutting calories, losing weight, or clean eating it is easy to picture a life of total deprivation and misery.  Nobody wants to give up all of the foods they love for the sake of being healthier.   Luckily, there are ways around this dilemma. By making a few food swaps you’ll hardly even notice and making … [Read more...]

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...]