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The Right Goals Count!

The more that I work out and fuel my body with the right things, things every body craves, I have realized I train better with goals.  More importantly, specific goals. One thing I really miss is playing competitive sports.  I know skill-wise I can still do it, but athletically my confidence had been shot.  I […]

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Plan your meals + workouts!

Who’s set up to have a successful week? This guy is. Within 2 hours of waking up I have my workout done, meals prepped, and workouts planned. Planning and prep work are the keys to being successful. Do you expect my week to flow exactly how I planned?  Ha, nope! At minimum there will be […]

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Whose on your fitness team?

There are many ways to create a team of support for your fitness program. Some of the most popular: Ask a friend to be a workout partner. Join a fitness class at the park district or at a fitness center. Hire a personal trainer or fitness coach. Join a running or walking club. Create an […]

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Losing Weight – Before You Jump on a Band Wagon

It’s always surprising to me that – with everything that’s being published on the subject of weight loss, diets, and nutrition – I still run into deep ignorance on the subject.  Very often on the part of people otherwise smart and intelligent.  I’ve had numerous conversations about drastic diets, miracle cures, surgical solutions to weight […]

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The Case for Strength and Conditioning

Scientific evidence continues to tell us that strength and conditioning are keys for staying young, healthy, and fit.  When a person is strong and in shape, their brain and body function more optimally, they get sick less often, they reduce their risk of serious illness, they stave off the affects of aging, and they look […]

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Why It’s Not Healthy To Stress Over Your Health

We were at a friends’ house with a group of 50/60-somethings.  The evening started quite pleasantly: a glass of wine, a bite to eat, good music, catching up on what’s new…and then somebody ventured into the dreaded zone.  He (or she) flopped on the sofa with a senior grunt and “Oh, my back!”.  Friends that […]

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How we lost (and are keeping off) 110 pounds!

Many personal trainers have their own story of body (and life) transformation. This is true at Strand Fitness.  Pam Strand, co-owner, and Bob Peterson, personal trainer, have lost a combined total of 110 pounds in their journey.  (Pam lost 70 pounds; Bob lost 40 pounds) Asked to look back and share their secrets of success, […]

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Cross-Training: How To have Fun and Avoid Injuries

What is Cross-Training?  In competitive athletes’ world it refers to athletes training in sports other than the one they compete in – with a goal of improving overall performance.  Some athletes compete at a high level in two or more sports – usually starting at a very young age – before they decide to select […]

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Stop wasting your mind – use mental skills to get fit!

The mind game – it is a wonderfully complex, yet simple game we play (or not).  We do better in anything we attempt when our mind is “in it.”  When we are distracted, our performance on the task at hand suffers.  Even our satisfaction from completing the task (if we do) is diminished when our […]

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It Is a New Year – But Don’t Panic

It‘s Thursday, January 2nd. I had a fabulous Christmas.  Mom came for a week-long visit from Warsaw, I cooked all traditional Christmas Eve dishes, and then I cooked much more for over 30 of our Polish friends, who came caroling on “The Second Day of Christmas”.  We had a great farewell dinner for Mom on […]

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