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health and wellness

How to Strength Train Your Biceps

The biceps are another key focus of many people’s workouts. Curls Curls Curls easily replace the hit Motley Crue song, and gym goers wouldn’t know the difference. The two heads of the biceps sit on the front of the arm, start above the shoulder and attach on the radius below the elbow. The origin of the long head above the shoulder makes

How to Train Your Triceps

It’s nearly beach season and it’s time for men to get out there and get bigger arms! That means we’re going to target the biceps this week right? Wrong. If you want a massive arm, you’ll want to take a look at the other side, the triceps brachii. These three heads originate as high as the

How to Train Your Pectoralis Major (Pecs)

The Pectoralis Major is a focus of every workout plan. In case you did not know, the Pectoralis major starts on the sternum and clavicle and inserts on the lateral lip of the bicipital groove on the humerus. This allows the arm to abduct across the torso. This muscle is so important to people in the

Maybe weightlifting isn’t for you…

This may sound blasphemous coming from a fitness instructor, but maybe lifting weights in the gym on a regular basis isn’t for you. Weightlifting is not mandatory to live a healthy life. Are there added benefits weightlifting can bring? Yes. Can well-being be achieved without having to get to the gym and repetitively picking up

How To Train Your Rectus Abdominis

Alright, onto the good stuff! The Rectus Abdominis is a prime target for training in nearly every workout plan. Why? The rectus abdominis is typically referred to as the “abs” and is the muscle revealed as the “six pack.” Exercise alone will not reveal your six pack because diet is a huge factor, but we can train it

How To Train Your Transverse Abdominis

Most gym goers have one goal in mind: a tight set of abs. However, what many do not understand is the picturesque physique of six pack abs does not equate to strong core muscles that will prevent injury and maximize performance. This edition of Muscle Mondays focuses on the deep-set Transverse Abdominis. Starting along the lower six ribs, the

Holiday Recipe: Healthy Stuffed Mushrooms

Still in search of the perfect appetizer for your New Year’s get together? You can’t go wrong with these savory stuffed mushrooms! This recipe is easy to assemble, packed with scrumptious flavors, and full of healthy ingredients. Stuffed mushrooms are an excellent way to get vitamins and nutrients into your meal without feeling like you

Be SMART With Your New Year’s Resolutions

With the New Year fast approaching, you may be thinking of what resolutions 2017 will bring. Self-growth is very important and highly recommended, but over half of people with a New Year’s resolution will give up in less than six months’ time (Szalavitz, 2012). In the wellness field, we are all too familiar with this trend.

How To Train Your Erector Spinae Muscles

Often times in training, the smallest muscles are the most important and the most forgotten. In the case of the back, the erector spinae are prime examples. The erector spinae are a group of muscles consisting of the spinalis, longissimus and iliocastilis. These muscles run vertically along each of the transverse and spinous processes of

Holiday Recipe: Spinach, Bacon, and Gruyere Breakfast Casserole

We all know that breakfast is the most important meal of the day, and casseroles just happen to be one of my favorite holiday breakfast dishes! I usually only have them around the holidays so it’s always something that I look forward to. There is just something special about waking up to a warm casserole