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  • Bent-over row, step 1

    Doing bent-over row correctly can enhance workout Sep 3, 2012 12:00 AM
    The bentover row is a great pulling exercise that utilizes the posterior muscles of the back, shoulders and hips as well as the core, biceps and forearms. Your posture and biomechanics will be improved by working this often neglected posterior muscle chain.

  • Avocados and coconuts are both good sources of healthy fats.

    It’s beneficial to know about good, bad fats Aug 20, 2012 12:00 AM
    Fats come in both healthy and unhealthy forms. Learn which ones to avoid and which ones to eat more frequently.

  • Pure filtered water is the best liquid you can drink for your body to stay hydrated and feel your best.

    Feel better by keeping your body hydrated Aug 6, 2012 12:00 AM
    Water makes up about 70 percent of the body, 90 percent of the blood and 85 percent of the brain, so you can imagine that a lack of it could have a negative effect on bodily functions. There are many water sources out there from basic tap water to high-end bottled spring water, but how do you know which one to choose? A main concern when choosing a water source is to be aware of its purity.

  • Keeping your insides functioning properly is essential to feeling good and being healthy.

    How to keep your insides working properly Jul 23, 2012 12:00 AM
    For your body to perform at its best, you must eat the right types of foods and you must be able to properly digest and absorb those foods.

  • Having a plan when you travel will help you make healthy food choices and keep your exercise routine going.

    Staying on diet track while traveling requires planning Jul 9, 2012 12:00 AM
    Traveling can make healthy eating and exercise a challenge. But, with a sensible game plan, you'll find that you can do a pretty good job of eating healthy even when you're away from home for weeks at a time. First, do your homework. Once you know where you'll be traveling, go online and check out healthy restaurants and grocery stores in that area.

  • Grilling lean meats and vegetables are two ways to keep your cookouts healthy this summer.

    A healthy menu for your summer cookouts Jun 25, 2012 12:00 AM
    Summer is here and cookouts are everywhere. Grilling can be healthy and tasty if you know which foods to choose and how to prepare them.

  • Pullup: Grasp an overhead bar and pull your body upward until your chin clears the bar. Lower yourself back down.

    Playground can be a fun place for a workout Jun 11, 2012 12:00 AM
    This week PushFitness trainers Mark Trapp and Joshua Steckler want you to go low-tech with your workout, get outside to enjoy the beautiful weather and have some fun. All you need is your bodyweight and some playground equipment at your local park.

  • Meditation and a proper diet can help in dealing with stress.

    Learn to manage stess with proper diet May 28, 2012 12:00 AM
    We all have a good understanding of what stress feels like and many of us practice techniques to manage it. But certain foods may be causing stress within your body, also known as inflammation. "The food you eat can either be the safest and most powerful form of medicine, or the slowest form of poison," Dr. Ann Wigmore says.

  • If you're focused on becoming healthier, why even include regular sodas or diet sodas in your diet at all?

    Why cutting out soda might be best plan for your healthMay 14, 2012 12:00 AM
    Jeff from Schaumburg asks Push Fitness trainers whether switching from regular to diet sodas will fit in with his plan to lose weight and become healthier by making better food choices. Joshua and Mark offer their take on som of the scientific research done on this controversial topic.

  • For partial squats, begin with feet shoulder width apart while holding a pair of dumbbells at shoulder height. Slowly squat down as you inhale, ensuring that your heels stay heavy, while pushing your hips back and maintaining the natural curve in your low back.

    Get your cardio while building muscle with weights Apr 30, 2012 12:00 AM
    Trainers at Push Fitness in Schaumburg lead you through two strength training circuits. One is a lighter round more focused on higher reps while the second circuit is a heavy round more focused on higher weights. This way you can get a great cardio workout while building muscle at the same time.

  • Learn which foods to choose for a nutrient-rich diet Apr 16, 2012 12:00 AM
    There's more to a balanced diet than proteins, fats and carbohydrates. Yes, those macronutrients are importants but look closer at your food choices to balance your diet's micronutrient profile. More commonly known as vitamins and minerals, micronutients help your immune system fight disease and the signs of aging.

  • Making a fitness goal should involve day-to-day choices. Often, we’re looking so far ahead we fail to fully experience the path we’re on.

    Get your mind set on long-term health Apr 2, 2012 12:00 AM
    If you're serious about taking control of your health, stop looking at exercise and nutrition as a 'short-term' thing that you're doing right now and learn to see it as a 'long-term' habit that you will practice from now on. If you look at the big picture you will greatly improve your chances for success and overall wellness.

  • Starting the sandbag burpee to press: Begin with a sandbag lying in front of you at your feet. Squat down and grab the handles of the sandbag while kicking your feet back to a push-up position. Reverse your movement and hop back up to a standing position. Pull the sandbag upward as you flip it to shoulder height and then press it overhead. Repeat in a fluid motion.

    Quick exercise circuit with weights, sandbagMar 19, 2012 12:00 AM
    This month's workout is a circuit of five exercises that's performed straight through with minimal rest. The first round consists of 10 reps per exercise, the second round consists of nine reps, the third round eight reps, and so on until you get to one rep per exercise. Rest between each round as needed. Keep a stopwatch nearby so you can record how long it takes you to complete the entire workout.

  • Pushing yourself and treating your body right will help you achieve your long-term fitness goals.

    Push, feed and rest your body to see results Mar 5, 2012 12:00 AM
    The great thing about the human body is that it will adapt to the environment you put it in. That is, if you increase your activity levels and decrease your caloric intake as you have, chances are, you will lose weight as your body begins to burn off stored calories. Follow these tips to make sure your body and fitness routine doesn't stall out.

  • Standing corkscrew, step 1

    Challenge yourself with 5 circuit training exercises Feb 20, 2012 12:00 AM
    This month's workout is a timed circuit that focuses on completing five exercises as quickly as possible with minimal rest. Time how long it takes you to complete the first round of the circuit and this will become your baseline time that you will try to beat each time you complete the circuit.

  • Exercising, being outside and getting some sun can help you feel more energized this winter season.

    How to keep your energy level up this winter Feb 6, 2012 12:00 AM
    With months of cold weather behind us and months to go before spring arrives, it’s easy to get bogged down by the gray skies and cold temperatures. Rather than let this time of year make you feel tired and depressed, learn how to make the most out of the remaining winter months.

  • Grab your leg just below the knee and pull as you continue to drive the knee upward for the high knee pull.

    Stretching helps prepare body for workouts Jan 23, 2012 12:00 AM
    Performing dynamic stretching before your strength-training workout is a great way to prepare your body for the upcoming workload. Dynamic stretching utilizes natural movements and doesn't put your joints into forced positions as static stretching sometimes can. This makes it a great option for a pre-workout warm-up.

  • Ready, set, go on your health goals for the upcoming new year.

    Get health checked before starting fitness program Jan 9, 2012 12:00 AM
    With the new year comes a new initiative that usually kick-starts some sort of exercise program. Now, we encourage getting your body moving in 2012, but make sure you get yourself in check and get your priorities straight before beginning your new fitness adventure.

  • Think back on this past year. What did you do well that you want to continue in 2012? And what can you do better?

    Look back at 2011 to help improve in 2012 Dec 26, 2011 12:00 AM
    As 2011 comes to a close, take a moment to look back over the past year of your life. We’re sure there are many things that come to mind. Now, think about how much of your time was dedicated to your overall wellness. Some of you may be happy with your efforts, but others might agree that more time needs to be set aside in 2012 to finally make your health and wellness a top priority.

  • Kettlebell alternating rows really work your arms.

    For a new workout challenge, try kettlebells Dec 12, 2011 12:00 AM
    Need to spice up your workout? Try kettlebells. They can help you build total body muscular strength and endurance while challenging your cardiovascular system. Just follow this five-step interval-style training circuit. You'll be surprised at the difference it can make.

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