Author: lboyd6

4 Tips to Help You Get Up and Out the Door and to the Gym in the Mornings

by: Madison Webb, Joshua Holliday, Roxana Gonzales, Alex Buelow, Britney Baker, Victoria Lilly, & Elyse Sicher

Tip #1 Be Prepared

Preparation is the key to successfully making it out of the door and to an early workout. The night before go ahead and lay out all of the stuff that you will be taking with you to the gym. Make sure to pack a gym bag with anything that you might need to have the next morning like resistance bands and a little foam roller. Also layout your workout clothes near your bed. This prevents you from having to spend time trying to find clothes in the morning.

Tip #2 Get Enough Rest

If you are someone that needs a full 8 hours of sleep then try going to bed at an earlier time, if waking up is hard for you. There are people out there who can run on 4-6 hours of sleep and there are others who need 8 plus hours a night. Know which category you fall in because if you aren’t getting enough rest waking up early will be difficult. It becomes easy to just hit snooze and not make it to your workout, so take these tips into consideration.

Tip #3 Put Your Alarm on the Other Side of the Room

In order to get up and physically get out of bed, put your phone or alarm clock on the other side of the room. This will make physically get out of bed to turn the alarm off. If you keep your alarm next to your bed or even within arms reach it becomes much easier to hit snooze. By setting the alarm across the room from you it makes it harder to just snooze it or turn it off.

Tip #4 Treat Yourself

One thing that motivates many people is a treat. If you are able to keep up with the routine of waking up early consistently for a week treat yourself to a new pair of workout pants or maybe even a trip to the movies. Keeping motivation high will help you to accomplish all of your goals.



Can exercise help you perform better at school and work?

By: Danyelle Dyer

Everyone knows that exercise can help improve your physical fitness and performance but did you know that exercise can also improve your mental performance at work and in the classroom. Exercise can do much more for your body then make you look good. It can also make you feel good.


Being active can help improve:

·       Attention

·       Sleep

·       Energy Levels

·       Mood

·       Stress Levels


All of these benefits with help you perform better in the work place and classroom. There have been studies done that have found a correlation between physical activity and GPA. They have shown that staying active for 150 minutes per week can not only improve your performance in school and work but also lower your risk of sedentary related diseases.


So, next time you feel as though you can’t focus or the stress of school and work is to overwhelming try getting on the treadmill or running around your neighborhood.


 Whitehead, M., Leath, C., Davis, C., & Drake, S. (2011). Physical Activity, Academic Performance, and Health Status in College Females: 2193. Medicine & Science in Sports & Exercise, 43(Suppl 1), 578.


Tart Cherry Juice: Fad or For Real

 In today’s society, stress is an everyday occurrence that people deal with in a variety of ways, healthy or unhealthy. Chronic or long-term stress can cause many problems psychologically and physically. Having healthy ways to deal with stress is an important tool for any individual. One way to help relieve stress is to be more active in your lifestyle by exercising regularly and moving more often. While there are several different strategies and mechanisms for dealing with the effects of stress, one new method is drinking tart cherry juice. Here is a little bit of information about how tart cherry juices can affect your body.

Tart Cherry Juice

Stress is necessary to grow but too much can leave you feeling drained, so many people look for productive ways to reduce stress. Tart cherry juice may be one of those ways. Research shows tart cherry juice may be beneficial to a long list of ailments, as well as boost exercise performance due to its anti-inflammatory properties, Antioxidants, and Melatonin. Tart cherry juice has been found to be helpful with gout and muscle soreness and can help with increases muscular strength. Berries which deep rich colors are full of antioxidants and help with recovery after exercise. Tart cherries are also rich Melatonin which helps to regulate sleep and mood. Tart cherry juice has been found to reduce uric acid and inflammation throughout the body. You can never have too many methods for reducing stress and tart cherry juice may be one of those methods.




Reference List

Kuehl, K. S., Chestnutt, J., Elliot, D. L., & Lilley, C. (2009). Efficacy of tart cherry juice in

reducing muscle pain after strenuous exercise. Medicine & Science in Sports &

Exercise, 41, 99-100. doi:10.1249/01.mss.0000353585.49608.7b

Pigeon, W. R., Carr, M., Gorman, C., & Perlis, M. L. (2010). Effects of a tart cherry juice

beverage on the sleep of older adults with insomnia: A pilot study. Journal of Medicinal Food, 13(3), 579-583. doi:10.1089/jmf.2009.0096

Volpe, S. L. (2014). Tart cherry juice and inflammatory response. ACSMs Health & Fitness

Journal,18(1), 32-33. doi:10.1249/fit.0000000000000009

Vitale, K. (2016). Tart cherry juice concentrate in men’s US Olympic volleyball. Medicine &

Science in Sports & Exercise, 48, 246. doi:10.1249/01.mss.0000485738.98837.52

Benefits of Drinking Water

November 8, 2018
By: Katie Miller

Benefits of Drinking Water

Do you struggle with your water intake? Do you know the potential benefits that water can do for your body? Below are just a handful of reasons why you should up your water game!

  • Increased Brain Power
  • Increased Energy
  • Flush out Toxins
  • Prevents Headaches
  • Improves Heart Health
  • Better Mood
  • Increased Digestion
  • Maximize Physical Performance

All of these positive outcomes of drinking water could be the difference in having bad day and having a great day. An improved mood and increased energy? Bring on the work week!

Now you might be wondering how can I increase my water intake? There are numerous apps that are easily accessible right on your phone that will help you track how much water you drink a day and can send notifications to remind you to drink up!

  • ihydrayte-IOS
  • WaterMinder-IOS and Android
  • iDrayted water-IOS
  • Waterlogged-IOS and Android (free!)


Benefits of Drinking Water. (2018, February 2). Retrieved November 7, 2018, from/


4 Ways to Boost Fitness Motivation

11/13/18   By: Ashli Gissandaner

Start with small goals

 You can still reach larger goals by getting to them in smaller increments. You do not have to limit yourself in order to do so. For example: instead of trying to lose 15 pounds at once, start small with only trying to lose 5 pounds every so often to get to 15.

Reward Yourself

 Creating an incentive can help accomplish your goals. Those new pair of shoes you may want are only an exercise session away! Plus, this is motivating and rewards add a level of fun to exercise.


Save yourself some time and gather your gym clothes the night before. You can also take your things to work with you in a gym bag, in this way you do not have to travel back home after work.

Change how you speak about exercise

 Think positively and say “I can do this” or “I will reach my goals.” This can boost motivation in a way that when you exercise, positive thoughts can boost intensity.


Yeung, A. J. (2018, November 1). 7 Ways to Boost Your Fitness Motivation. Retrieved from myfitnesspal:

An ancient remedy to modern complaints

What is Cryotherapy?

Cryotherapy is the use of cold instruments such as ice or water as a way to treat injury or inflammation. According to the Dermatology Journal, cryotherapy dates back to the times of the ancient Egyptians and has evolved over the years to what we know it as today.  Even certain cultures in Europe still participate in cold-plunging each year when the waters temperature drops below freezing.  Cryotherapy consists of applying ice directly to the affected area or immersing the affected area or even the whole body into cold water. Now there are also whole body cryotherapy machines that are used to immerse your body in cold temperatures as seen on the right.

Why Should We Use Cryotherapy?

Cryotherapy has been around for many years and has been proven to be effective for treating injuries and reducing inflammation. Some studies suggest cryotherapy may reduce inflammation and pain by decreasing blood flow to the area.  Frontiers in Physiology reported pain, soreness, stress, and post exercise recovery all improved after the use of cryotherapy. While there are some benefits to whole body cryotherapy that does not necessarily mean that it is for everybody and people should carefully consider the benefits and the risks. Some risks that have been reported from whole body cryotherapy consists of local irritation, reduced circulation, triggered allergy symptoms and the worsening of conditions such as high blood pressure and heart/lung disease (Schmerling, 2018).


Lombardi, G., Zeimann, E., & Banfi, G. (2017). Whole-Body cryotherapy in athletes: From therapy to stimulation. An updated review of the literature. Frontiers in Physiology.

Nathaniel Bouganim, A. F. (2005). History of Cryotherapy. Retrieved from Dermatolagy Online Journal:

Schmerling, R. H. (2018, April 18). Cryotherapy: Can it stop your pain cold? Retrieved from Harvard Health Blog:





A Simple Remedy to Help Reduce Lower Back Pain

by: Justin Brous

According to the National Institute for Neurological Disorders and Stroke, approximately 80%, or four out of every five adults will experience some form of back pain throughout their lifetime. That is a staggering number that people should be more aware of in order to take the initiative into preventing future problems with chronic back pain. The Mayo Clinic advises these factors as an effective way to prevent lower back pain which include exercise, especially the strengthening and improving flexibility of abdominal and back muscles, maintaining a healthy weight and the cessation of cigarette smoking. Below are four exercises that improve strength and/or flexibility of you core muscles to promote reduction in lower back pain.

Toes and Elbows Plank

  1. Lie down flat on your belly, hands out in front of you with your elbows directly below your shoulders.
  2. Lift up off the ground while squeezing your abdomen to your spine and your butt cheeks together, keeping your body in alignment like it is as rigid as a board.
  3. Hold the position for specified amount of time

Seated torso twist stretch

  1. Seated on the floor or in a chair if you can’t make it to the floor.
  2. Cross one leg over the other, keeping it bent at approximately 90o while placing your opposite arm on the outside your leg that is bent.
  3. Press your arm against the outside your leg while twisting your torso towards the direction of your bent leg and hold the stretch for a specified amount of time.
  4. Switch sides and repeat.                                                  

Glute Bridge

  1. Lie down on your back with your arms at your side, palms face down and both your legs bent at 90o with the soles of your feet flat on the ground.
  2. Lift your hips up towards the ceiling while squeezing your glutes together until your shoulders, hips, and knees are in alignment.
  3. Lower your hips back down towards the ground.
  4. Repeat for as many repetitions as desired.


Cat Cow Stretch

  1. Start on your hands and knees with your hands directly below your shoulders and your knees directly below your hips.
  2. As you breathe in, lift your head up and push your chest and belly down towards the ground.
  3. As you breathe out, put your head down between your arms and suck your chest and belly up towards the ceiling.
  4. Repeat as many times as desired


Reference List

Lower back pain fact sheet (2018). National Institute of Neurological Disorders and                      Stroke. Retrieved on Nov. 7 2018 from


Back pain (2018). Mayo Clinic. Retrieved on Nov. 7 2018 from                                                                                                    symptoms-causes/syc-20369906?p=1





Stay Hydrated!! (the importance of hydration)

By: Rodney Walker, Gabe Lay, Dillion Smith, and Nathan Clark

Hydration is important for the human body, whether it’s for exercise or not. The human body is made up of 55-65% of water. The amount of water that the average person should drink daily is eight 8 oz. glasses which correlates to 2 liters or half a gallon. The best part about drinking water every day is that it only does good for the body. Several reasons why water is good for the body are:

  • Water helps to maximize physical performance
  • Hydration has a major effect on energy levels and brain function
  • Drinking water may help to prevent and treat headaches
  • Drinking more water may help relieve constipation
  • Drinking water may help treat kidney stones
  • Water helps prevent hangovers
  • Drinking more water can help with weight loss


 The list given above is only a few ways out of many that water can benefit you and have a positive effect on your mind and your body. Whether you’re trying to get your skin clearer, or just cleanse out the inside of your body, water consumption will definitely put you on the right path.


 Leech, J., MS. (2017, June 4). 7 Science-Based Health Benefits of Drinking Enough Water. Retrieved October 20, 2018, from

Gunnars, K., BSc. (2018, June 20). How Much Water Should You Drink Per Day? Retrieved October 20, 2018, from