Recent Posts by Premier Health & Fitness Center

Cardio: Are You Getting Enough?

February is Heart Month. (Valentine’s Day. Hearts. Get it?) All month long you’ll see and hear messages about heart health. Cardiorespiratory (cardio) exercise improves the ability of the heart, lungs, and circulation to deliver oxygen to the working muscles and for those muscles to use it. Greater cardio fitness lowers your risk for developing heart…
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A Beginner’s Guide to the Gym

Is getting fit one of your New Year’s resolutions? If so, you’re in good company. Losing weight and getting fit are the most popular resolutions for Americans. Maybe you’ve decided to join a gym. As a guy who makes his living in a fitness center, I endorse your decision. (Naturally, I hope you’ll join Premier…
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Scheduling your Priority to Exercise

Is exercise the first thing that gets left off your schedule when you get busier? In my work as an exercise physiologist and health coach, I hear my clients struggle with this. You may be squeezed for time now more than at any other time of year. There are plenty of reasons to maintain at…
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More Thoughts on Weight Training

You Train Systems, Not Muscles Only “What muscles am I working in this exercise,” the new client asked. “Leg press works primarily the quadriceps (front of thigh), with help from the gluteus maximus (buttocks),” I replied. This is a common exchange, especially with someone new to weight training. I then go on to add, “We…
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Flexibility, Essential for Health and Performance

How’s your flexibility? It’s one of the parameters of total fitness. Your ability to move any part of the body, without restriction, is essential to a physically active life. Flexibility, like other aspects of fitness, is a use-it-or-lose-it-proposition. If not stretched regularly, your muscles will shorten and your movement will be restricted. This leads to…
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Engaging Your Core

You’ve likely heard much discussion of core exercises or core muscles in the last few years. Still, you may wonder what’s meant by, “core.” The core muscles extend from the lower torso through the pelvis and low back, across the hips and into the thighs. For the purposes of this blog post we’re going to…
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A Foundation for Weight Loss

A good home has a good foundation. Likewise, in order to “build” your body you must have a good foundation. Contrary to popular belief weight loss and weight maintenance require hard work. Let’s talk about what it takes to lay a good foundation for optimum body weight. Prioritize your weight loss strategies in order of…
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The Evolution of Obesity

For most of human history people had to work physically—really hard—just to get enough calories to survive. Our first human ancestors were hunters and gatherers. Tracking an animal could take days and still result in no meat. Gathering was laborious and time consuming, as edible plants might be scarce and widely dispersed. People often had…
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Bee’s Knees or Achy Knees?

Back in the 1920s, people used the phrase “the bee’s knees” to refer to something that was really wonderful.  Since bees carry pollen around from flower to flower on their sticky knees in the honey-making process, this phrase also implied something that was sweet and good, like honey. How are your knees?  Does one or…
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Cardio or Weights First?

For maximum efficiency in the gym many people like to do both cardio and weightlifting on the same day. For example, often in a mixed workout I prescribe 30 minutes of cardio and approximately 30-45 minutes of weightlifting. Clients often ask which they should do first in the workout. Keep in mind that the body…
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