Kassie’s Training Tip

“No Pain, No Gain”

This old saying is far from the truth! If you are continuously exercising to extremes, you may be damaging your body. Current research has proved that too much anaerobic or aerobic exercise may cause impaired immune function, inadequate energy levels, muscle cramps, reduced resistance training, and/or over-training syndrome.

What is over-training syndrome you may ask?

Some common symptoms of over-training syndrome may include the following:

-elevated resting heart rate

-chronic fatigue, workouts are draining

-an increase in sickness

-inadequate/poor sleep

-a decrease in performance or inability to reach training goals

-a lack of enthusiasm or motivation to train

-psychological staleness (chronic bad mood)

Over-training occurs when your body doesn’t have enough time to recover (i.e. daily high intensity exercise). Inadequate rest and recovery may lead to compensation and injury. If you have multiple symptoms of over-training listed above, you may need to adjust your training program and include appropriate rest and recovery time for your body!

Stop by the Rec. Sports Office today to set up an appointment if you have any questions or concerns about over-training or other training tips or issues!

Take a Moment For Wellness During The Busy Holiday Season

Life will consistently provide us with challenges. We are faced with obstacles that sometimes inhibit us from being our “best selves”.

Today, we are forced to rush through our lives from one sentence, activity, or meeting to the next.  With this constant urgency, we miss out on the opportunity to understand the benefits of daily processes. We lack the ability to be truly present in a moment because we are forced into the next idea, person, journey, test or activity.

Being truly present in a given moment takes a lot of practice, practice that we sometimes don’t make time for. Being present means to release the mind from other thoughts, to avoid the tendency to think about what you want to say in response, to truly listen to one person is to give them all of your attention. We miss out on many beautiful opportunities and moments in our day to flourish because we are in such a hurry; we are trained to move faster, more efficiently. We are obsessed with the idea of what will be and miss out on what is.

I encourage you take time this holiday season. We can challenge ourselves every day to be better through self-awareness. In order to love others we need to first love ourselves. We cannot be content in situations if we are not content with our immediately surrounding world. We cannot let go if we are unaware of what it is we are holding onto.

When life moves fast, challenging, and out of our control, we must remind ourselves that there is one thing we can control. We can control the way we see things, hear things, love and respect things. We can control our perspective on any situation. Allow the perspective in your life to be something you are proud of, something that guides you. Remember when things are out of control, to think of this word and regain the control of your purpose, perspective.

HFC at the HFC

It’s that time of year again…Holiday Fitness Challenge at the Hosaeus Fitness Center!

Come join in the Holiday fun and stay active and healthy from Thanksgiving through New Years.


HFC pic



Balance for Injury Reduction

With the dropping temperatures out falls fluffy white stuff from the sky, one of the main reasons most of us choose to inhabit this beautiful state, snow. As the snow covers the ground surfaces become less stable and we need to be cautious when we walk, choosing our steps and footwear carefully. The Center of Disease Control and Prevention says 1 in 3 adults over the age of 65 will fall this year. Adding balance exercises into our daily routine can help decrease the chance of falling on these slick surfaces.

Try adding these basic exercises into your routine

1. Stand on both legs closing one eye at a time them both eyes

2. Stand on one leg then progress to closing one eye at a time them both eyes

3. Progress up to doing these exercises on an unstable surface such as a Bosu or a Dina disc

Need help with a balance training routine, ask one of our certified personal trainers for assistance!

falling on ice


  1. Centers for Disease Control and Prevention. (n.d.). Falls among older adults: An overview. Retrieved from http://www.cdc.gov/homeandrecreationalsafety/falls/adultfalls.html

Women’s Strength Training Course

Missed the first round of Women’s Strength Training course or just want more? No worries, we are offering another one!!! Just in time for the Holiday season.

Starts Monday Nov. 10th 7am


womens strength round 2

The All Popular PLANK…Do you really think you know what you’re doing?

Come check out our free Plank form workshop in November. See if you’re form is good, to learn modifications, or to learn challenges for your “perfect” plank.

plank flyer

Boot Camp

Join us for boot camp on Monday and Wednesday mornings at 7am. Click on the link below for more information!

bootcamp-red (3)


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