How's Your Psoas Muscle?

By: Devika Bellamy ACE CPT, Yoga Alliance Certified Yoga InstructorHip pain, back pain, groin pain: these can all be symptoms of a chronically short or tight psoas muscle. The psoas muscle isn't necessarily one of those muscles that is the first thing on our minds when exercising, but could help us to feel better, maintain better posture, and perform exercises correctly when healthy. The psoas major muscle runs on either side of the spine and attaches down at the top of the inside thigh bone. So it is typically difficult, if not impossible, to maintain proper posture if the muscle is tight or short. A simple way to tell if your psoas major muscles are short is to lie on your back with your legs straight. If when you push your hamstrings (the backs of your thighs) into the floor, your lower back arches further away from the floor, you most likely have shortened psoas muscles. Vice versa i... [More]

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Gator Girls Night Out: A Tailgating Extravaganza!

A great night for women! [More]

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Sleep and Satiety

By: Kelli Morton, NSCA CPTCan your sleep habits be preventing you from reaching your fitness goals? Why, yes! Yes, they can. But it goes beyond just making sure you have enough energy for your workout or enough rest to recover. Our sleep habits play a big role in keeping our hormones in balance. Two of the big hormones that sleep can affect are our appetite-control hormones: Leptin and Ghrelin. Leptin and Ghrelin primarily deal with our satiety levels. Leptin is secreted by our fat cells and sends a signal that we’re full. On the other hand, Ghrelin is secreted when the stomach is empty to make us feel hungry. It’s clear we want to keep these two hormones in balance or else our brains won’t know when to stop eating…yikes. One major way to help keep theses hormones functioning properly is to get enough sleep. There are two types of sleep NREM (non rapid eye moveme... [More]

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8 Habits Of Healthy People

By: Amanda Johnson, NASM-CPT, AFAA PilatesHealth is generally associated with someone’s physical state. When in fact, true health is the combination of mind, body and spirit. Everyone has good, and not so good, habits when it comes to daily behaviors. Below are common habits of people who truly live a healthy lifestyle from day to day. Prioritize What is Important to You: If your daily grind is not your greatest passion, it’s important to step away and give some time to the things close to your heart. Maybe it's family and friends. Maybe it's painting or music. Whatever it may be, keep it close to your heart and make sure to find time each day to devote to it. Everything in Moderation: Between fitness trends and fad diets, it is hard to determine what the best thing for us to do. It is safe to say that those who are most successful in achieving optimal health display good hab... [More]

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Life With Children Is An Adventure, Train Accordingly!

BY: Andy Farina, NASM-CPTOne of my fondest memories growing up in New York is when Russell Provenzano, Tommy Leslie, and I discovered a refrigerator box on the side of the road, hauled it to the BIG hill behind Southedge Middle School and, repeatedly rolled inside the box down that hill for hours.  Friends, adventure, fun.  What else could a kid ask for?!  Tromping through mud and water with swarms of other “crazy” people in an obstacle race is sort of like rolling down the hill in the refrigerator box.  We navigate obstacles, face some serious fears, and then climax into some of the best post-race celebrations on the planet!  Friends, adventure, fun.  What else could we ask for?!  Doing that obstacle race with your kids.  Life in a family is sort of like one of those races: communal, challenging, mysterious, embracing the unexpected, c... [More]

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Labor Day Group Exercise Schedule 2014

Labor Day Group Exercise Schedule Monday, September 1st, 2014... [More]

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Labor Day Hours - 2014

Labor Day Hours 2014 GHF Main - Close Monday, September 1st at 8pm. Re-open on Tuesday at 5amGHF Tioga & Women's Center - 8am to 6pm

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Variety Is The Spice of Pilates!

Pilates should never be boring! Many people think of Pilates as a “mat” class. Pilates mat classes can be very valuable and enjoyable, but using different equipment and props lifts this form of exercise to a whole different level.Each week I take a Mixed Equipment class, a Reformer 2 class, and a Barre class. This week we used some large equipment - Reformer with the Tower and the Wunda Chair. We also used many pieces of small equipment or “props” - the Arcs and Barrels, the Magic Circle, the ballet barre, the foot wakers, the Rotator Disc (or the “cookie” as one student likes to call it), a small ball, and a weighted bar. The different large apparatuses help me work my body more precisely and accurately. I have felt that I have progressed at a faster pace to improve my body strength and flexibility because of this. The springs and assistance given by ... [More]

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TRIBE Team Training: Your Fitness Family

TRIBE is a form of small group training designed to help you, and people like you, meet your personal fitness goals. Whether you’re seeking all-over athletic results, core training, or low-impact training, there’s a tribe for you. [More]

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Because sometimes... I give up on myself.

I have slipped up when it comes to my health because sometimes I give up on myself. I would rather crawl in bed and hide than face the fact that I've gained weight and the lack of motivation I encounter. [More]

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