Good for You Blog

Personal Training Advice

  • Remember to BREATHE!

    Check out this article by ITC”s very own Sherry Smiley. Sherry is a running enthusiast who recently led her running team (51 Hour Energy) in the world’s longest non-stop non-professional relay in the WORLD! She’s also a member of T.E.A.M. Training and works the front desk on Wednesdays.   Don’t forget to breathe!~by Sherry Smiley […]

  • Quick Meal Ideas

    Eating nutritious and balanced meals doesn’t mean you have to slave for hours in the kitchen. With a little strategy and planning, you can be sure that you’re supporting all of your efforts in the gym. These quick, easy to prepare meals will have you feeling energized. Take a look at the meal ideas listed […]

  • Foam Rolling

    We use our foam rollers at the end of our TEAM Training classes. This is an excerpt from my blog to inform you on why we do it. Please feel free to ask me for further instruction during class! Self Myofascial Release or Foam Rolling, massages muscles deeply much like a deep tissue massage. It […]

  • Nutrition Planning

    Tired of tracking your nutrition? Try focusing on your macros and learn how to eyeball it. Macronutrients consist of three things: fat, protein and carbohydrates. Make sure that you eat every two to three hours. Think three meals and two snacks. All three meals should contain all three macros. For snacks, focus on fat and […]

  • ITC Loves HIIT Training

    If you’re looking for more fitness bang for your buck and you like variety, consider interval training. While interval training isn’t really new to the fitness industry, HIIT Training is relatively new in the fitness world. According to ACSM’s Health & Fitness Journal’s November 2014 issue, high intensity interval training (HIIT Training) is at the […]

  • Owning It!

    What drives you to push harder through your workouts? One obvious answer is: “You, Terri!….that IS your job!” True. It is my job to push you to do one more rep, one more set, or choose a heavier weight during our time together. But, what is it that pushes you through your cardio or strength […]

  • Mix it Up!

    Ever just feel like you don’t want to work out? Maybe your slated to run today, but just can’t find the energy. Or you can’t stand one more minute on the elliptical (your cardio machine of choice for the past 500 workouts). Try something different to shake things up! Try: A new machine Get outside […]

  • Keeping Workouts Fun and Engaging

    We’ve spent the last four weeks learning two new workout routines. Now, that you’ve got some dynamic exercises mastered, it’s time to mix it up and have some fun! The next four weeks, we’ll be changing up your workouts by adding more kettlebell exercises, some cardio blast segments, maybe even a little obstacle course! Fabulous […]

  • Raspberries and Yogurt, YUM! SGPT Half Way Mark!

    Hello All, Try this for a delicious FILLING snack: 1/3 C. raspberries (you can find Archer Farms Organic Raspberries in the frozen section at Target for less than fresh raspberries. Berries are a smart organic buy because farmers use a lot of pesticides on berries) 1 carton Dannon Light and Fit Vanilla yogurt 6 walnut […]

  • Nutrition!

    Proper nutrition is the key to any weight loss mission. The exercise is very important as well. The exercise will keep your heart strong (hey-it’s the most important muscle in the body), the strength training will tone the muscles, help regulate blood sugar and increase your overall resting metabolic rate. It’s the FOOD that is […]

  • Salad Sabotage! Check out the above link from What you’ll find is that a lot of salads that you order at your favorite restaurants have more fat than the entrees you were avoiding for the purpose of eating healthier. Your best options to keep the calories down: order light dressing on the side and dip […]