Main Menu
Abdominal Coning: Why You Should Learn to Recognize It During Pregnancy
Trying to figure out how to exercise safely and effectively can be a challenge especially when you are pregnant. As a prenatal/postpartum certified...
Health Span vs Life Span: Living Well, Not Just Long
“Live long, drop dead” - Mark Sission. Most people would call living to 100 a triumph—but what about the last 15-20 years of that journey? Research...
The Importance of Balance and Core Strength for Senior Fitness
As we age, maintaining strength, stability, and coordination becomes crucial for daily living. For seniors, staying active isn’t just about fitness -...
Creating Your Own Good Energy
We are all on a journey to reach our full potential and feel our best. Take charge of your health goals and empower yourself to live with energy and...
February into March - How Are Your Goals Coming Along?
As many of you may have noticed, January and February can be an active time at the RAC. Even though it was getting dark outside by 5:00 pm and the...
Postpartum Exercise
Regaining fitness or even starting a fitness routine after giving birth can be a challenging task. There are many factors to consider such as what...
3 Key Factors for Maintaining Good Health as We Age
As we grow older, our bones can become brittle, and our bodies may feel weaker than they once did. Many believe that this means they should sit on...
Why Strength Train? The Benefits of Strength Training
In today's fast-paced world, it's essential to prioritize our health and well-being. One of the most effective ways to achieve overall fitness is...
Why Seniors Should “Not Take It Easy” as They Age
No matter our age, our bodies are meant to move. Many of us believe that as we get older, we become weaker and our bodies undergo changes. Some use...
Shared Resources: Pools
Our lap pool and family pool are wonderful resources for all of our members to utilize. As we approach winter, the RAC gets busier and there can be...
Inclement Weather Reminders
With the arrival of the winter season there also comes the possibility of inclement weather. For the safety of our members and staff we at times may...
Introducing Base Camp: Your New Path to Strength, Health, and Wellness!
Get ready to take your fitness to the next level with Base Camp, our brand-new small group training program launching in early 2025 in our soon to be...
Let's Get Active!
A trip to the doctor often ends with an encouragement (or admonishment) to “eat well and increase activity”. This is especially true when tests...
Good Posture: Is It Worth Your Time?
At some point you may remember hearing a well-meaning family member remind you to “sit up straight” or “stand up tall”. Or maybe you've had a...
Aging and Cognitive Decline - How Exercise Can Help You
We all know that aging comes with a varying degree of cognitive decline. As our body gets older, our brain becomes less efficient and it becomes...
Finding Your Fitness Motivation
Staying motivated to work out can often feel like an uphill battle. Whether you're just starting your fitness journey or trying to maintain a...
Make Health Your Priority This Fall
We are all at the gym for our own specific reason(s). Some may want to get stronger, some more fit, or some to add muscle for their beach body (just...
Enter the Matrix – Gut Health and Your Personal Microbiome
What you choose to eat on a daily basis directly influences and transforms the trillions of gut microbes living in your digestive tract. It is now...
Top 10 Reasons Strength Training Is Superior to Cardiovascular Training
There is a common debate in fitness as to whether strength training or cardiovascular exercise is the better form of exercise. While both have their...
How to Properly Warm-up
Warming up before exercise is an essential component of any fitness routine, yet it’s commonly skipped by many. While most think the main goal of a...
Isometric Training
What is Isometric Training? Isometric exercise involves the contraction or engagement of a specific muscle or muscle group without movement of the...
Exercise and Mental Health for Seniors
Most people know that exercise and physical activity are critical for maintaining physical health, but what about mental health?
The Importance of Sleep for Proper Muscle Recovery
We often hear different takes on what the correct formula for optimizing fitness outcomes is, and what will have the most significant impact on...
Skin Sense: Do You Have Skin in the Game?
“The dose makes the poison — all substances are poisons; there is none which is not a poison. The right dose differentiates a poison…“ Paracelsus As...
Welcome Summer! Outdoor Pool Reminders
The Outdoor Pool season has begun! Cabana Updates for 2024: This year the RAC will again operate the Cabana. Some of the menu items include: fried...
Secrets to Longevity in Running
I’ve been running consistently since I was 13 years old! I’m not going to tell you how old I am, but that was 30 years ago ;) Keeping my body up and...
Increase Strength to Improve Balance - What’s the Connection?
Our balance tends to deteriorate as we age due to many factors. Several of these are in our control, some are not. Many people don’t realize that...
How to Break Through a Weight Loss Plateau
If you have ever been on a weight loss journey, it’s possible you’ve experienced what is called a “weight loss plateau” – typically defined as a...
Why Should I Stand on One Foot…? The Importance and Benefits of Balance Training
Not to start off on the wrong foot - maybe that’s a bad pun in this case - but consider the following: “According to a 2022 study published in the...
Exercising During Pregnancy
Pregnancy is a beautiful and transformative time and maintaining activity during this period can offer numerous benefits for everyone involved. Let’s...
Living Mindfulness Series - Life Transitions and “Dropping Anchor”
Life is in constant change. So how can we prepare for these changes? It is not easy to be open with life’s transitions; health issues, school to...
Embracing Discomfort: The Path to Well-Being
When people think about suffering, they typically think about not having enough (food, water, money, etc.), but what if I told you that the real...
Keys to Success in Developing Workout Consistency
Consistency is by far the most vital component of accomplishing your fitness goals. As we are creatures of habit, the more we practice something the...
Building Your Health Through Stronger Relationships
There are many reasons that can call us to fitness:
The Benefits of Youth Multi-Sport Athletes
This blog is sure to date me, but growing up in the 80’s and 90’s deciding what activities to do and when was relatively easy for my parents (and...
Make This Your Healthiest Year Yet
It’s the New Year, and that means the gyms are full of members getting back to working out post holidays. Excited gym goers are eager to get started...
Speed up Your Results With HIIT Training
It’s February and the gym is more active than ever. Everybody is wanting to lose weight and get in shape while resolutions are fresh and motivation...
Accountability and Awareness: Recognizing Their Role in Behavior Change
With the New Year often comes increased motivation and drive to implement behavior changes related to one’s health. Diet and exercise habits are...
Introduction to Health, Wellness and Life Coaching
Truth or Myth? An individual can benefit from coaching only during a challenge, struggle or life change.
Exercise for Seniors – More Important Than Ever!
As we enter into a brand new year, many of us are making New Year’s Resolutions to start or restart an exercise program. With the scientific advances...
Are You Training Too Hard? The Benefits of Zone 2 Cardio
What is zone 2 heart rate training? Also known as low heart rate training, base training, or aerobic training, zone 2 heart rate training is the...
The Dangers of Too Much Sitting
Is sitting the new smoking? I feel fortunate that my job as a personal trainer does not require extended periods of sitting. Ironically, the most I...
Swim Lesson Program Updates
As we prepare for the holiday season and the upcoming New Year, we have some exciting new changes coming to our swim lesson program. The biggest...
The Art of Exercise Recovery: Foam Rolling, Ice, Massage, Rest, and More
Exercise is a crucial component of a healthy lifestyle, offering a multitude of physical and mental benefits. However, it's equally important to...
Metabolic Fitness - "It's Never Too Late to Exercise"
There are many fallacies, misconceptions, and a great deal of misinformation found in the world of exercise and fitness. There are also many old,...
Massage Gun Basics
Many of you may have seen trainers or other members at the RAC using massage guns and wondered what they are and why they are being used. Massage...
Eat Like an Athlete!
With the fall sport season upon us I’d like to pass along my top fueling tips for athletes. I am a Sports Dietitian (CSSD), a marathon...
Health Benefits of Exercise for Older Adults
Staying active and engaging in regular exercise are some of the most important things you can do for your health. With exercise, you can experience a...
Muscle Strength - If You Don’t Use It, You Will Lose It!
The bad news: “...A big culprit for losing our physical abilities as we grow older is the age-related loss of muscle mass and strength, which is...
What to Expect From a Decade, or More, of Strength Training
Strength training is a lifelong pursuit for many fitness enthusiasts. People who lift weights for decades often experience significant changes in...
Simple Steps to Adjust to What Comes With Age
Aging will inevitably happen to each and every one of us. Joints become achy, bones become brittle, and muscles become weak. Although the aging...
Prioritizing Strength: Getting Started in Strength Training
If you say the words “strength” or “muscle mass” what comes to mind?
Squat for Life
Have you ever watched a two year old pick something up off the ground? If you did, you would see a perfectly executed squat with very little effort...
Core Strength and How to Brace Your Core
Core strength and the concept of bracing are two components that are essential to any exercise routine. Unfortunately, a lot of people are unaware of...
Long Life, Healthy Life, Happy Life
Everyone wants to live long; everyone wants to be happy. But what about living long and happy because you are healthy? We often forget that the...
How Massage Affects You After Exercise
Most people know that massage feels good, but are there benefits to getting a massage after working out? Can a massage help improve recovery when you...
Senior Fitness: This New Year, Balance Your Fitness Plan to Balance Your Health
The New Year is a great time to refresh your workout routine to keep it FUN and motivating. Many of you have an established workout time and routine...
The Signs of Overtraining
Throughout the years of training clients, as well as training my own body, one of the main road blocks I have continued to run into is this:
So, I’m at the Gym, Now What?
You’ve mustered up the time and confidence to go to the RAC. You’ve put on your gym shoes and you’re ready to invest in a healthier you. You make it...
What is Deep Tissue Massage?
There are many different types of massage. One type you may have heard of, but not understood, is deep tissue massage. With deep tissue massage the...
Deadlifts – a Great Addition to Your Workout
“What is the most beneficial exercise that I should be doing?” Personal trainers are often asked this question and the answer given can vary from...
Is Your Athlete at Risk of RED-S?
Relative Energy Deficiency in Sport (RED-S) refers to a group of symptoms that occur when an athlete fails to consume enough calories for the sport...
Marathon Training: Preventing Injuries and Maximizing Performance
Are you interested in training for your first or fiftieth marathon? There are a variety of training approaches that you can take. To help reduce your...
Fascia and Pain
You may come across the words fascia or myofascia when reading about muscles, stretching, exercises, or physical problems people experience in their...
Sticking With Strength Training as We Age
As we age, there is often a trend to favor aerobic exercise over strength and resistance training. Many people acknowledge that it is essential to...
What is Swedish Massage?
You may have heard the term Swedish massage used to describe a popular type of massage. Sometimes in other parts of the world it may also be referred...
The Perfect Workout – Why a 60 Minute Full Body Workout May Be the Best Use of Your Time
The typical gym workout is 60 minutes long. Whether that is a group fitness class, a one-on-one personal training session, or just doing a cardio...
Fire Up Your CNS for Maximal Results
Everyone wants to get the most out of their time spent in the gym. Your goal may be to lose weight, gain muscle, or to simply be more functional in...
Accentuate the NEGATIVE??
When you perform weight training, there are two distinct phases of movement; the eccentric and concentric phases. Eccentric refers to the “negative”...
What Your Summer Is Missing - Camp!
New friendships and new adventures are some of the best parts of a memorable summer. Summer camp is a great option to make new friends and have new...
Yoga-Qigong Workshops Coming to the RAC In January
There will be 90 minute Yoga-Qigong workshops held on Fridays at 5:45 pm from January 14 through February 18. Sign up through the RAC app or by...
Carbo-Loading for Endurance Athletes
Tis the season for races and carbohydrate loading! I’d love to share my best sports nutrition advice with all of you. After running 20+ marathons and...
Use the Split Step to Improve Your Tennis Game
When watching a professional tennis match, the players move to the ball with such ease and flow. One of my students returned from watching the...
Eccentric Training: The Need for Negative Reps!
What is eccentric training? Eccentric training, also known as the performance of negative reps, is a term used to describe the period of a muscle...
A Few Notes on Motorcycle Parking
We sometimes get asked the question: “Why do we have so many motorcycle parking spots?” Although the Rochester Athletic Club puts many parking block...
When Will the Clay Courts Open?
Winter is finally over, and spring is here. Members are excited to get outside and be able to enjoy our outdoor courts. Every year we are asked the...
Winning Doubles at the Club Level
Some of my favorite parts of playing tennis are the strategies used to outmaneuver an opponent. In this blog I would like to share some fundamental...
Consider Metabolic Adaptation for More Effective Dieting
Have you ever gone into a dieting/calorie deficit phase and saw progress initially, but only to find that your weight loss slows or even halts? Have...
Continuing Adjustments in Training for COVID-19
I’m not sure any of us were initially prepared for the onslaught 2020 threw our way. It seemed like every week there was some sort of news to make us...
Make Sure You Are Enjoying the Sport!
There probably isn’t a tennis player out there that hasn’t struggled with motivation at some point, especially junior players. There are days where...
All Out Power
What is 30 minutes of your day? To many of us it’s a small portion of the day that goes by in a blink of an eye. That 30 minutes might even be the...
How to Remain Competitive in Tennis, or Any Sport, as an Adult
Successful athletes all have goals and aspirations. It is important to realize that these goals may need to change depending on many variables....
6 Reasons Why You Should Try Tennis
When I was 13, my family moved to Minnesota. Being in a new place, I joined the John Marshall tennis team to stay active and make friends. Little did...
How Routines Improve Your Game
Have you ever watched one of Rafael Nadal’s tennis matches? If so, you will likely have noticed the various antics that he performs throughout the...
“Home Style” Tennis Drills
We are all in this together and with the USTA’s statement encouraging Americans to “take a collective pause from the sport we love” we should not be...
Returning to Tennis, the Game We Love
Today is the twenty-fifth day of no tennis for me. It is longest court hiatus in 23 years by a longshot, and completely outside of my control. Many...
7 Coping Strategies during the Coronavirus Pandemic
While I write this blog, I’m sitting at home. The RAC is closed. Closed! The RAC rarely closes. Basically, unless conditions are extremely dangerous,...
A Well-Balanced “Diet” of Tennis Activities
If you ask a Tennis Professional at the RAC they will likely tell you that, from a technical perspective, the goal of a player is to have their hands...
The “Why” Behind the Guest Registration Process
Have you ever brought a guest to the club for a workout and been annoyed with the process? We may make them wait in line, then ask them to present an...
About the Front Desk Inspirational Sign
If you are a member of the club you more than likely have noticed the inspirational sign posted at the Front Desk as you exit out of the gate. This...
Discover (or Rediscover) Racquetball!
Racquetball is a fun and exciting game that just about anyone can learn to play. It was invented around 1950 and had a big boost in popularity...
Exercise Is for Everyone
Something I have heard recently is that people who aren't as familiar with exercises and working out with machine/free weights generally shy away...
Never Miss a Workout While Traveling Again
Are you ever on road for travel or vacation and either miss the feeling of your workouts or feel guilty about not being able to get to them? Or,...
The Importance of Strength and Conditioning for Specialized Athletes
Throughout my schooling, I have been privileged to intern at many amazing places. While they have all been valuable experiences, my time at both the...
How to Be a Good Tennis Parent
I distinctly remember playing in a particular high school match. My mother, who was NOT an experienced tennis parent at the time, was sitting behind...
Why You Should Consider Muscle Control and Posture in Your Workouts
During my time studying Exercise Science at Winona State University, I learned that toddlers can teach us many things about healthy movement. If we...
What I Have Learned Training Elite Tennis Players
Over the years, my tennis students have taught me many valuable lessons on the court. It is a constant learning process for me, as the needs of the...
Exercise: How Much Is Too Much?
“More is better” is a common approach for people in many different aspects of their lives. A “more is better” mind set or approach to one’s own...
What Is Metabolic Conditioning and Why Would Someone Want to Do It?
This past year I have become a CrossFit Level 1 Trainer and I have integrated much of what I have learned into my training sessions with clients and...
Sports Development: To Compete or Not To Compete? Keeping Kids' Tennis Fun!
Those of you who know me personally are aware that I love the opportunity to work with children (and adults) as they grow and play sports. Working...
How Personal Training Can Impact More Than Just Fitness
The title “Personal Trainer” is a universal name for professionals who dedicate themselves to helping others succeed in their fitness goals. However,...
Beyond the Hype - Getting Your “Macros” Right
March is National Nutrition Month. One of the slogans this year is “Eat Right. Live Right. Feel Right.” and it celebrates the benefits of eating...
Strengthen Your Core Properly With These 3 Exercises
Ever have pain in the front of your hip or low back while performing core exercises? While your goal may be to build your abs or to strengthen your...
From Student to Instructor: Lessons Learned from RAC Tennis
Tennis is often referred to as a lifetime sport and our program here at the Rochester Athletic Club reflects that from our beginning Mini RACquets...
5 Ways to Help Your Low Back by Unlocking Your Hips
If you are reading this you probably currently have, have dealt with in the past, or know of someone close to you who has experienced chronic low...
What Is the New Swimming Curriculum All About?
Why change? When the topic of change comes up there are always people who are for the change and those who are against the change. When deciding to...
Five Reasons Why You Should Try Pickleball
Pickleball is the fastest growing racquet sport in the USA. What initially started as a backyard game has now taken our country by storm. Pickleball...
Getting Started with TRX Training
With the arrival of all the new free weight equipment, you may have noticed the yellow straps hanging between the new power racks and wondered what...
“What Are You Working On?” – The Vital Question for Maximizing Your Practice Sessions
In late June, a group of players 12 years and younger played in an exchange with a tennis club from the Twin Cities. The Twin Cities coach and I...
7 Strategies for Maintaining Motivation
I think we’ve all been there; it’s time to get our workout in and we have never been less excited about anything in our entire lives. The thought of...
13 Reasons Why Every Parent Should Consider Introducing Their Child to Tennis
The 2018 Class AA Minnesota State High School Boys’ Tennis Singles Champion, Sebastian “Sebo” Vile, has played tennis at the RAC since before he...
Are You Sitting Too Much? Let’s Examine
Many of us spend much of our day revolved around sitting. We sit while driving to and from places, sit when eating our meals, sit at a desk in class...
3 Keys to Facing the Challenge of Continual Improvement in Tennis
Whether you’re a high performance junior tennis player, a well seasoned USTA adult league veteran or a player just beginning to dabble in...
To String or Not to String...
Racquet strings play an important role in determining a racket’s playability. Playability is a combination of the feel and liveliness (pop or power)...
What is Fitness On Demand?
Fitness on Demand (FOD) is a computer-based, high definition video system that offers a wide variety of popular workouts for our members to...
Tennis Athletes: Treat Your Body Right
As we start the new year, let’s see if we can train smarter and spend more time on the court. Like any physical activity, tennis can be very...
Junior Tennis Notes: How to Use Practice Matches to Improve Tournament Play
How often do you hear someone say: “If only I could play like this in tournaments!” or ”I wish I could play like this when it really matters”? There...
RAC ROGY Tennis for the "Net Generation"
The RAC tennis department strives to remain on the cutting edge of tennis instruction. In this effort you will see exciting changes in our curriculum...
Personal Trainer Notes: 4 Benefits of High Intensity Interval Training
The fitness industry is continuously changing with new tools and types of exercises. One type of exercise that is becoming more and more popular is...
Personal Trainer Notes: 7 Reasons to Strength Train Your Legs (Even if You Do Cardio)
The dreaded leg day: feared by most, skipped by many. While devoting an entire day’s workout to strength training legs isn’t necessary for everyone,...
Personal Trainer Notes: Physical Strength and How to Build It
When you think of strength what is the first image that comes to mind? Whether the picture you conjure is of physical, mental or spiritual strength...
Junior Tennis Spotlight: Sebo Vile and How a Tough Loss Made Him Better
Sebastian (Sebo) Vile started playing tennis at the young age of 4, his first class being Red Ball Beginner at the Rochester Athletic Club. His...
Foam Rolling
Many of you may have seen trainers or other members at the RAC using foam rollers and wondered why they are using them. Foam rolling has numerous...
Form and Function
If you've joined the Rochester Athletic Club, you more than likely have a goal to meet such as increased strength, losing weight, or completing a 5K....
Top 10 Ways To Improve Your Child’s Tennis This Summer
Since summer is here and both our indoor and outdoor tennis courts are open, the time is right for a Top 10 List for the best ways to improve your...
