Exercise Tips & Tricks

A few things to think about the next you workout…

  • Weekly Challenges in June

    For the month of June, we are offering a weekly challenge to inspire ITC Members to push their fitness levels to new heights. June 1-7: ITC North did a tire flip challenge. Pete Kelloway did 31 flips and Stefanie Madsen did 30 flips of the tire in one minute. ITC Downtown did a burpee challenge. […]

  • Do you “Meal Prep”?

    “If you fail to plan, you are planning to fail.”~ Ben Franklin ITC challenges you to take time to sit down with family members and plan out a week’s worth of meals and snacks. Set some parameters for healthy options, look for healthy recipes, make a grocery list, do the shopping, and prepare ahead as much […]

  • Are you on target for fitness in 2015?

    Today is January 12th, 2015. Eleven days ago, you probably at least thought about your fitness goals and pondered putting in more effort on your nutrition and workouts. How’s that goin’ for ya? Are you on target? If so, GOOD FOR YOU! If, by chance, you said to yourself, “I’m going to do extra cardio […]

  • Brrrr…It’s Cold Outside! (Part 2)

    There is more to running in cold weather than making a fashion statement. In Part 1, I provided some tips on how to dress. After you are dressed, there are other things to think about to ensure a positive running experience. Cold weather running, part 2: Moisturize. Apply lip balm or petroleum jelly to any […]

  • Brrrr…It’s Cold Outside! (Part 1)

    I HATE running on a treadmill, so even when the weather turns cold I try to get outside for my mileage.  Living in the Midwest, we have to constantly adapt to changing weather.  Being prepared and dressing appropriately can be the difference between a good run and a not-so-good run. Cold weather running, part 1: […]

  • It’s a Hill, Get Over It!

    Unless you always run on a treadmill, you will encounter hills no matter where you run. Learning how to be efficient both up and down hills can make the miles much easier to complete. When running in a race, unless the race is one big hill, you want to focus on how to complete the […]


    Fantasy Football Workout-How’s your team doing? Enter information on your players and get a workout based on their performance! http://www.acefitness.org/acefit/healthy-living-article/60/5027/fantasy-football-workout/ Try these recipes for your tailgate party! No one will know they’re lower calorie. Spicy Turkey Meatballs http://recipes.sparkpeople.com/recipe-detail.asp?recipe=482419   Frozen Chocolate Cheesecake Bites from Hungry Girl http://www.hungry-girl.com/newsletters/raw/672-all-whipped-up-creamy-recipes-and-more  

  • Every Runner’s Nightmare

    Help, I’m broken and I can’t run! If you run long enough, eventually something will hurt. It took 5 years before my first ‘broken’ experience where I hurt enough to alter my training plan. I was preparing for a half marathon so having a level of pain that put me on the sidelines was devastating. […]

  • Fuel Your Workouts!

    Nutrient Timing When it comes to eating to fuel your body, nutrient timing is everything. The purpose of nutrient timing is to optimize your body’s performance by strategically planning out your pre and post workout snacks along with the rest of your meals and snacks for the day. Eating right isn’t just about calories in […]

  • Spruce Up Your Workouts

    A few quick tips to make your workouts more interesting: 1.  Change up your play list. How about an 80’s Hairband Playlist? 2. Add a short cardio interval between your strength sets. Try adding jump rope, kettle bell swings, or the agility ladder in between sets. 3. Use a different piece of equipment. If you […]

  • Follow Through with The ITC Checklist

    ITC CHECKLIST Follow through Follow through. It’s the step that moves us forward from being a dreamer to being an achiever. As a new business owner, this is a theme that has been replaying in my mind often lately. Owning your own business means wearing many different hats. Delegation becomes paramount for success. It’s important […]