Good for You Blog

Personal Training Advice

  • Annual Farmer’s Market Outing

    Saturday Morning August 22nd-ITC’S ANNUAL FARMER’S MARKET OUTING. Join us for a field trip to the Farmer’s Market downtown. We’ll shop for fresh produce and then take it back to Centro where Executive Chef (and ITC Member) Derek Edsen will cook for us. He will show us simple, delicious, inspiring recipes that we will get […]

  • 24 Day Challenge – Smiley Style

    Free workouts and Prizes!  Energize your summer by participating in the 24 day challenge July 13th – August 5th hosted by Sherry and Stephanie Smiley.  Everyone who signs up receives access to free workouts and group runs, nutrition information, and workout suggestions. The 24 day challenge includes eating healthy, daily activity and Advocare products which enhance your […]

  • 24 Day Challenge Starts June 1st

    For those who missed participating in the Advocare 24 Day Challenge in April, now is your chance to jump start your weight loss. Click here for more details about the 24 day challenge.  Contact your trainer to sign up!

  • 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 […]

  • Christmas Eve Early AM Workout

    We hope you’ll join us for our Christmas Eve Early Morning Workout. This holiday inspired workout is a fun way to get in an extra calorie torcher in before the holiday festivities and help others in need. All proceeds go to the Food Bank of Iowa. Cost is 5$ or 5 non-perishable items. Come see […]

  • Turkey Day Burn

    ITC’s Thanksgiving Turkey Day Burn We had a BLAST at our early morning Thanksgiving Day Workout and raised  $300 for the Food Bank of Iowa. Thirty-two crazy turkeys woke up before the sun did to get their pre-Thanksgiving Dinner burn on. We had all  levels of exercisers show up, because the workouts were easily scaled […]

  • 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 […]


    IMT DES MOINES HALF MARATHON….. I’ve ran this half marathon 3 times in the past.. But after some RA induced foot fusions, broken ankles and surgeon suggestions due to “mushy bones” I had to give up running. Feeling sorry for myself is and was not an option so I enlisted the help of some non running […]

  • 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: […]

  • Shake of the Week, Protein Muffins, and Curry Cauliflower

    GREEN MONSTER SMOOTHIE –  One of our tried and true recipes, a sweet treat of protein and produce! 2 C. baby spinach ½ small ripe frozen banana 1T. natural peanut butter ½ C. unsweetened vanilla almond milk 1 C. Non-fat Plain Greek Yogurt OR scoop of whey protein isolate optional: 1 packet of stevia, truvia or […]