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Read This Before You Skip Your Next Workout

Even the most dedicated-to-fitness person experiences a slump and loses interest in their workouts. That slump is a normal part of the fitness journey.  But the next time you feel like skipping your workout, read this post first.  Hopefully this will speak to you and give you the little push needed to get yourself to […]

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Fitness Team

Who’s on your fitness team?

Create a Support 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 […]

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The Case for Strength and Conditioning

The Keys for Staying Young, Healthy & Fit 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 […]

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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, 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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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

The Need for Strength Why do we need to stay strong?  Do we need to be strong the rest of our life? How many of us actually understand that need and do something about it? As time does inevitable damage to our hair, skin, teeth, bones, arteries, internal organs…ugh…we may panic or plainly give up. […]

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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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Yep – You can “eat lean” during the holidays!

It is possible to “eat lean” over the holidays.  Yes, you can eat your way through the holidays without giving up on your fitness & health goals.  Here is how: Step 1: Reconnect with your goals, especially the part about how important your fitness and health are to you and why you are doing the […]

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Ten Reasons to Focus on Fitness During the Holidays!

Stay Fit & Healthy this Holiday Season! Here are ten reasons to focus on fitness during the holidays: Exercise reduces stress and increases energy. Your body appreciates structure and routine; the more you stick to your workout schedule, the better you will feel. Exercising improves mental focus and clarity.  And it makes it easier to […]

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