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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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Strong muscles as we age

Why do we need to stay strong?  For the rest of our life? How many of us actually understand that need and do something about it? As the time does inevitable damage to our hair, skin, teeth, bones, arteries, internal organs…ugh…we may panic or plainly give up.  So what, so we are just getting older, […]

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Don’t leave a great night’s sleep to chance

Without any scientific data to tell us so, we know that a great night’s sleep is, well, GREAT!  While we cannot control all of the factors that go into a good night’s sleep, there is much we can do to set the stage for a night of high quality sleep. Make your bedroom environment conducive […]

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