Marty Trussell, NASM - CPT 12/21/22 Marty Trussell, NASM - CPT 12/21/22

Free Weights Versus Machines

Free weights are versatile and inexpensive. They also simulate real weightlifting situations and promote full body stability. Free weights are generally safe if you use proper technique. But getting used to lifting with free weights can take some practice, and it's important to use the right technique.

Marty Trussell, NASM - CPT 12/12/21 Marty Trussell, NASM - CPT 12/12/21

It Hurts so Good!

According to NASM, foam rolling has been around for quite a while and attributes the rise in popularity of foam rolling as we know it today with the publishing of Dr. Micheal A. Clark’s Integrated Training for the New Millenium in 2000.

Still, over twenty years later, foam rolling is, in my opinion, the best-kept secret in the gym.

Marty Trussell, NASM - CPT 12/2/21 Marty Trussell, NASM - CPT 12/2/21

Massage Guns - Do they Really Work?

Having now scientifically established the benefit of foam rolling before and after exercise, we introduce the “Massage Gun” - just in time for Christmas.

So, what is a massage gun, and do they really work? Again let’s check the research.

Marty Trussell, NASM - CPT 11/29/21 Marty Trussell, NASM - CPT 11/29/21

Don’t Go to the Gym Without a Plan

You work hard for that hour in the gym; make sure it works hard for you—a three-step plan.

Marjorie Trussell, MS, RDN 11/8/21 Marjorie Trussell, MS, RDN 11/8/21

Thank Your Body - 5 Healthy Thanksgiving Hacks

Thanksgiving is fast-approaching and it's time to start planning the big meal! If you're like me, the thought of a juicy, savory turkey and a warm, buttery biscuit brings tears of joy to your mouth. It's no secret that these Thanksgiving staples aren't the nutritional equivalent of a salad, but that doesn't mean you can't achieve a great balance of nutrients and flavor without sacrifice.

Marty Trussell, NASM - CPT 10/22/21 Marty Trussell, NASM - CPT 10/22/21

Gyms Build Profits, Not Bodies

Just join a gym, pay the dues, come in a couple of times a week, sit on a machine, work the levers, drink a shake afterward - achieve fitness! No need to consult a trainer or to have a workout plan.

Marjorie Trussell, MS, RDN 10/14/21 Marjorie Trussell, MS, RDN 10/14/21

The Mediterranean [Non]Diet

The Mediterranean diet, on the other hand, is not a restrictive diet plan. It is an eating pattern originating in ancient civilizations and a staple diet of many natives of the Mediterranean region.

Marty Trussell, NASM - CPT 10/6/21 Marty Trussell, NASM - CPT 10/6/21

Balance Basics

Balance, defined as the ability to maintain postural control is a fundamental component of performing everyday tasks. Most of us take it for granted until we lose it. Who hasn’t slipped on an icy sidewalk or felt panicked while walking across a narrow bridge?

These temporary lapses of control are inconvenient and sometimes painful, but what happens when maintaining balance becomes a daily struggle?

Marjorie Trussell, MS, RDN 9/22/21 Marjorie Trussell, MS, RDN 9/22/21

Immune-Boosting Nutrition

While you may still be wearing your sore, vaccinated arm as a badge of honor (as you should), you aren’t bulletproof from COVID-19, influenza, or even the common cold. Aside from washing your hands, diet and exercise are two of the best (and simplest) ways to protect yourself from illness - so break out the fruity-smelling hand sanitizer and read on to learn about 6 important immune-boosting nutrients.

Marjorie Trussell, MS, RDN 9/16/21 Marjorie Trussell, MS, RDN 9/16/21

5 Tips for Eating Healthy a Budget

Let’s face it. Food isn’t free. There’s nothing worse than spending your hard-earned money on healthy food just to see it spoil after a few days. It can be tempting to settle for boxed, canned, and even fast-food to save a few bucks. However, while convenience foods are often cheaper, they are typically loaded with sodium, sugar, saturated fat, and preservatives - all the things your doctor warns you about.

Marjorie Trussell, MS, RDN 9/14/21 Marjorie Trussell, MS, RDN 9/14/21

Fueling with Fiber (Recipe Included!)

We live in the era of muscular fitness. Instagram models tout giant biceps while chugging milkshakes with enough protein to feed an army, yet I don’t see them making shout-outs to kale or asparagus. While protein is important for several bodily functions, it is time to show some love to our gut. After all, the gut controls more of the body than we know.

Marty Trussell, NASM - CPT 9/3/21 Marty Trussell, NASM - CPT 9/3/21

Get Started with a Structured, Supervised Training Program

The VirtaFitnessTM training program described here is a structured, supervised training program designed for the Beginner to Intermediate strength training client. Even if you do not consider yourself a beginner, you will likely benefit from this progressive program.

Marjorie Trussell, MS, RDN 9/1/21 Marjorie Trussell, MS, RDN 9/1/21

Planning your Meals for the Week

It happens to all of us. You get home from a long day at work, hungry and exhausted, and the fridge is empty. It’s too late to go back out to the grocery store and prepare a meal, so you opt for a frozen pizza or Chinese take-out. While I admit that these convenience meals are delicious, they are often full of empty calories, sodium, and saturated fat that can leave you in a “food coma”.

Marjorie Trussell, MS, RDN 8/30/21 Marjorie Trussell, MS, RDN 8/30/21

Building a Healthy Plate

Achieving the “proper” diet these days can seem impossible. Our social media feeds are filled with flawlessly-fit people promoting all sorts of diets, supplements, and detoxes. With a hundred different recommendations a day, it can get very overwhelming.

That’s where I come in. My goal is to make nutrition simple, realistic, and sustainable. Having a healthy relationship with food is the key to a healthy lifestyle. An easy way to ensure a balanced, nutrient-dense eating pattern is to simply take a closer look at your plate.

Marty Trussell, NASM - CPT 8/19/21 Marty Trussell, NASM - CPT 8/19/21

Six Essential Items for your Home Gym

During the past year, companies like Peloton have done remarkably well supplying expensive, high-end equipment to a growing market, but what if you do not have $2,000 - $3,000 to plunk down on home exercise equipment? Here are six essentials that will get you started for less than $200.

Marty Trussell, NASM - CPT 8/4/21 Marty Trussell, NASM - CPT 8/4/21

What is Trainerize?

New technology, better results. The Trainerize fitness training app is a new technology that allows Certified Personal Trainers to deliver personalized online training to their clients. Get the app for free when you sign up for a VirtaFitness fitness program.

Marty Trussell, NASM - CPT 7/22/21 Marty Trussell, NASM - CPT 7/22/21

Heart Rate Monitors Provide Constant Feedback

Track your efforts and stay safe. To me, the most critical data point while I exercise is my heart rate. I like to use a chest strap device that feeds HR data to my bike computer and smartphone. Either way, I can tell at a glance whether I am working too hard or not hard enough.

Marty Trussell, NASM - CPT 6/10/21 Marty Trussell, NASM - CPT 6/10/21

What is The OPT™ Model?

Stabilization, strength, and power. Utilized for over 20 years with the world's top athletes, the NASM OPT™ Model, or Optimum Performance Training® Model, is a fitness training system developed by Dr. Mike Clark. Based on scientific evidence and principles, the model is highly adaptable and versatile in its application, progressing individuals through five distinct yet complementary training phases.

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