Change is in the Air The past week here in Rochester has made it abundantly clear that Spring is on its way! Those first few warm days after a long, cold winter are so refreshing and energizing. Warmer weather, longer days, flowers blooming, buds on trees, birds chirping, are all compounding subtle reminders that it’s almost here. Any change of season typically brings with it the anticipation of transition. Spring especially tends to inspire new fitness goals, getting outside, and getting...

Some Tips For Goal Setting New year, new (or revamped) goals. Don’t know where to begin? Below are some tips to get you started: 1.) Avoid unrealistic and/or arbitrary numbers. Oftentimes, with good intentions, we set our sights too high, too fast. Although aiming high is encouraged, this could potentially set us up for frustration or disappointment down the line. Instead of aiming to lose twenty pounds in three weeks, give yourself more time (more like twenty weeks) or a less daunting n...

Thoughts on Exercise Guilt I read two spot on posts this past Thanksgiving: 1.) “Happy Thanksgiving! Today I’m thankful for family, friends, food, football, and fdeadlifts. I always do a hard workout Thanksgiving morning to make myself feel better about pigging out later, even though I obviously know that exercise can’t offset a bad diet. On Thanksgiving I convince myself that is does though, and I tell myself that if I do deadlifts, all the food I eat will magically turn to ...

“Warm up” with this quick movement routine As the thermometer plummets, cold related injuries tend to increase. Most of the time, these injuries can be prevented with a quick and simple warm-up. Whether you are going out to shovel snow or for an intentional walk/run/hike, do yourself a favor and run through this five minute routine before you step outside: -1 minute jumping jacks (step out to modify) -1 minute modified mountain climbers (push up position, alternate bringing knees ...

Aches and pains? It may be less about what we’re doing and more about what we’re not doing. Too often we resort to blaming a specific event for our nagging aches and pains. Although one event can sometimes be the cause of the initial onset of pain, oftentimes it persists because of what we are choosing to do or (more likely) not do with our bodies. Below are four thoughts I have on this: 1.) Be mindful of our collective postures and movements throughout the day....