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Tim and I just came back from watching the Boston Marathon, and seeing such an amazing accomplishment in such heat this year, really had me thinking. I’ve run the Boston marathon three times. I wasn’t there during the tragedy, but I specifically I remember that I was in our gym when it was going on and I felt horrified because I had numerous friends who were there. I immediately went to Facebook and tried to find out if everyone was okay, and that was the scary part of that. The Boston

If you want to alter your body composition and reshape your body, strength training is essential to your overall health and wellness goals, period. The goal of resistance training is to gradually and progressively overload the muscles so they get stronger.  Why is strength so important?  It is hands-down the best way to lose body fat and increase your resting metabolism (the rate at which your body burns fat).  We continually remind our clients that one pound of muscle burns roughly 50 calories per day at REST while one pound of

As we get ready for the Christmas weekend. I started reflecting on most of my kids coming home and how to meet all of their needs. It is always tough when you bring everyone together that live away and have different expectations. It doesn't stop at age 3 or 10 or 30 years old.  What about a mom's primary job? It's not cooking dinner, changing diapers, helping your first grader with his spelling each night or your grown kids saving money. The most important assignment a mom has is to nurture her children. But what

#1 Plan, Pick, Prep & Pack Once, Eat for a Week! This past Sunday morning would have been better to catch up on my sleep or cozening up on the couch for a Netflix marathon but instead I trekked out to the supermarket. One quick trip is less stressful and time-consuming than attempting to navigate the produce section and express lane multiple weeknights after work. And if you go with an organized grocery list and meal plan, you never have to stare into your fridge wondering, "What's for dinner?" or resort

The health of our feet should be a top priority from a fitness standpoint.  The foot is broken into three parts: the forefoot, midfoot, and rearfoot.  It consists of multiple joints as well as muscles, ligaments, fat pads and bursas.  Our feet are the first shock absorbers when we walk, run or jump.  The transfer of force through the rest of the body starts at the feet.  Indeed, they are the most overused yet one of the most misunderstood parts of our bodies.  Unfortunately many times it takes an injury

We're getting ready for the long weekend. Heading to NH to meet up with family & cousins camping.  I wanted to bring some healthy food choices for the picnic and came across a twist on potato salad with no mayo.  It's Green beans and potatoes, served in a Dijon mustard and balsamic vinaigrette. Another favorite is Tex Mex Corn Salad or Refreshing Cucumber Watermelon Salad. Try them

“Should my child lift weights?” is a question I’ve been asked many times over the years.  Commonly I’ll respond saying a young child can begin resistance training as early as his/her attention span allows for it.  This does NOT imply lifting heavy weights.  It should include bodyweight exercises (i.e. calisthenics), medicine balls, resistance bands, body bars and even light dumbbells.  Furthermore, if strength training is coached by a certified professional, it can provide large benefits for both performance and injury prevention, all while keeping things fun. Youth strength training should be

Many of you have heard me mention one statistic in particular that speaks volumes for strength training. One pound of muscle burns roughly 35-50 calories per day at REST while one pound of fat only burns 2-3 calories. Strength training is the best way to ensure you don’t gain ‘bad’ weight. Today’s article provides a list of five ways to both look and feel stronger. 1. Timing Our bodies build lean body mass through protein, and this occurs at different times throughout the day. The human body is metabolically hardwired to use

Rapid fat loss has been a debatable topic for some time. At the most basic level, weight loss is all about expending more calories than you take in. Science folks will tell you that losing weight too fast is dangerous and bad for your health. Meanwhile the media constantly tells us we can lose as much as we want. Like many things in life, moderation is the key and the answer probably lies somewhere in the middle. 1. Intensity Over Duration Regarding exercise, it is always smarter to choose shorter duration/higher intensity

Losing weight can be a real challenge as we age. Logic tells us that more exercise and less overall calories eaten is the best strategy to drop the pounds. Then why do so many people see no change in the number on the scale, and in some cases even see that number go up?! Bottom line: undereating will slow down your metabolism, especially if you exercise on a regular basis. The body needs calories to walk, eat, sleep, think, breathe, pump blood, etc. Please don’t leave exercise and especially strength