Tips to Avoid Getting a Cold


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It is that time of year again! Many individuals are coming down with a cold or the flu. Now is the time to make sure you are doing everything you can to fight off the germs. No one likes getting sick, so it is important to take steps in preventing us from catching a bug. Here are three tips to help you stay healthy this cold and flu season.

  1. Wash Your Hands

During cold and flu season it is extremely important to wash your hands as much as possible. If you are in contact with people, then you are also in contact with germs. Soap and water can remove germs, which can help you not get sick from later touching your eyes or mouth. Washing your hands can also prevent you from spreading germs on to others. It is recommended to wash your hands for at least 20 seconds. The scrubbing and rubbing of your hands together also helps in removing the germs. If you do not have soap and water, then alcohol-base hand sanitizer is your next best option. Hand sanitizer is great to use on the go. Hand sanitizer can also kill cold and flu germs and help prevent you from getting sick.  Stop those germs from getting to you by washing and sanitizing your hands frequently.

  1. Have a Healthy Lifestyle

Making healthy choices can really improve your immune system. With a strong immune system, you are better able to fight off germs and illnesses. A healthy lifestyle can include working out and eating foods that are good for you. Try to hit the gym to kick your immune system into gear. Another way to escape the germs around you is by getting some fresh air. Take your workout outside or go for a nice walk to breath in some nice clean air. It is also important to eat more fruits and vegetables that have natural vitamins and benefits for your body. Diets with a higher amount of protein can be effective in strengthening your immune system as well. You can also try taking vitamins to help replace the nutrients that your body is not getting from your diet. With a healthy lifestyle in place, your body is stronger to fight off the cold or flu this season.

  1. Get Plenty of Sleep

It is important to consistently get a good night’s sleep. This mean that you are getting enough uninterrupted sleep to feel well rested the next day. Your body needs to recover from the long day it has endured and be ready for the next day to come. It is important to not oversleep, because that can have other negative impacts. Your goal should be to get an appropriate amount of sleep. Sleeping and relaxation also reduce stress, which has been shown to also help keep your body functioning at its best. Getting enough sleep helps you to make healthier and more active decisions throughout the day.


I hope with these tips you will be able to stay healthy this cold and flu season!


~All you can do is work to become a better you~

~Sadie Wrobel

The Workout Shoe For You

Don’t you love the amazing feeling you get after completing a killer workout? But wait; why do your feet and calves hurt? If you know you’re using correct form with your movements, you may not be wearing the correct TYPE of shoe for your workout. When I first became a fitness instructor I encountered this problem; I was constantly in pain due to shin-splines until I discovered I was using an everyday tennis shoe for cross training workouts. Boy, did my world change! The correct type of shoe for your workout will enable you to perform comfortably, and with safe form. If you are experiencing something similar to me, or you are curious to what type of shoe would optimize your workout, I have the guide for you.Shoes, image


Shoes for Every Occasion




Characteristics: (Defined by Stephanie Lee’s Article, How to Pick the Right Shoe For Any Workout. Cited Below)

  • Comfort
  • Higher Heal for cushion



Characteristics: (Defined by Stephanie Lee’s Article, How to Pick the Right Shoe For Any Workout. Cited Below.)

  • Light Weight
  • Arch Support
  • Lower heal promotes forefoot landing
  • Higher heal cushions to repeated footfalls

According to Catherine Cheung, a foot surgeon, “Runners land more on their forefoot, while walkers have a heavier heel strike. So for running, you want a shoe that has more cushioning on the forefoot, while walking shoes should have stiffer rubber to support the heel.”

Recommended in an article call, How to Pick the Right Shoe For Any Workout, if you are planning to do more trailing walking/running it may be beneficial to find a shoe with a slightly thicker sole to prevent any ground debris from harming your feet. However, road running shoes will work just fine; they are just less protected from punctures.

Weight Lifting:


Characteristics: (Defined by Stephanie Lee’s Article, How to Pick the Right Shoe For Any Workout. Cited Below.)

  • Stability in your ankles but also for flexible movements
  • Flat and Stiff Soles
  • Raised Heel

The strong support and stiff foundation allows for powerful movements keeping your weight evenly disturbed.



Characteristics: (Defined by American Academy of Orthopedic Surgeons)

  • Lightweight
  • More Cushion
  • Thicker Support beneath Ball of Foot

Depending on the type of foot you are working out on, more cushion is needed on hard surfaces, and less cushion needed for padded surfaces.

Cross Trainers:


Characteristics: (Defined by Kathleen Stone, past president of the American Podiatric Medical Association (APMA). – an article by WebMD)

  • A Firm Heel
  • Good Support (The shoe can not bend easily)
  • Light Weight

Cross Trainer shoes are made for multiple purposes. They include the flexibility of a running shoe, but the lateral support of a tennis shoe. However, they are not meant for heavy use in once disciple, they are made to withstand a variety of workouts casually.

Indoor Cycling Shoes:


Characteristics: (Defined by Stephanie Lee’s Article, How to Pick the Right Shoe For Any Workout. Cited Below)

  • Light Weight
  • Aerodynamic
  • Stiff
  • Tight Fit
  • Most of the Time Used: SPD- type 2- Bolt Cleat

***Group Fitness Cycling Bikes Compatible.

Helpful Resources


-If you tend to notice your shoes wear more quickly in a certain area, check out Real Simple’s article on what characteristics to look for to help counter early wear and tear.

-If you found the type of shoe you want but need help choosing the fit for you, go to Kathleen Stone’s article.


                The next time you are thinking about what athletic shoe to buy, consider what workouts you do the most. Then, search out for the shoe that provides all the characteristics you need. Thank you for your time!


Until Next Time… Carry on.

-Kari Rebman




Celebrity Workouts To Try

We all look up to our favorite “fit” celebrities and want to look like them. From big guys like Dwayne “The Rock” Johnson, or shredded women like Jillian Michaels or Maria Menounos. But there a lot of celebrities that get overlooked for the shape they are in, and they have more attainable goals for your body than many juiced-up Hollywood actors. Here are a few men and women celebrities that are in some seriously good shape, as well as what their workouts are to get them that way.

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  • Adam Levine

Adam Levine deserves some credit: the dude is slim and shredded all year round! And just like for most people, it doesn’t just happen with putting in some hard work. What I love about Adam’s workouts, is that the majority of it is functional training. So it will help you look and feel good, and develop strengths and skills that will make everyday life activities easier! Here’s a look into what he does:


    Sets: 3 Reps: 10 (each side) Rest: 0 sec.
    Sets: 3 Reps: 20 Rest: 90 sec.
  • 2A. SPRINT
    Sets: 3 Reps: 3 Rest: 0 sec.
    First to free-throw line and back, then to half-court and back, then to opposite free-throw line and back, then full-court and back.
    Sets: 3 Reps: 10 Rest: 0 sec.
    Sets: 3 Reps: 10 Rest: 90 sec.
    Sets: 3 Reps: 10 Rest: 90 sec.
  • 3B. PULLUP
    Sets: 3 Reps: 10 Rest: 90 sec.
    Set 1: pronated grip. Set 2: neutral grip. Set 3: supinated grip.
  • 4. SLED PULL AND PUSH to burnout/failure, 3 sets


All of this in total of 3 rounds. This is a great example of a full body circuit training. And if Adam Levine can make time for it between The Voice and Maroon 5, you sure can.


2) Chris Pratt

Chris Pratt lost over 60 pounds in just 6 months to play “Starlord” in the Guardians of the Galaxy movie series! The dude knows how to put in work! Unlike other actor or actresses who play superheroes or superhero-esk characters and consider or take steroids or other questionable substances, Chris did it naturally and slowly. You might say “Six months for sixty pounds is not slowly!?!”, which is true, but he has put on weight and lost it before, which makes it easier for the body to do it again later on. He technically averaged about 2.5 pounds lost a week, but since he also was working to keep weight on for roles like the big lovable guy from Parks and Rec, he then was able to lose it at a faster rate. This is what Chris did to prepare for GOTG:

  • MOUNTAIN CLIMBER – Reps: 20 sec. Rest: 10 sec.
  • PUSHUP – Reps: 20 sec. Rest: 10 sec.
  • JUMPING LUNGE – Reps: 20 sec. Rest: 10 sec.
  • HIGH BOX JUMP – Reps: 20 sec. Rest: 10 sec.
  • 3-PART BATTLE ROPE VARIATION – Reps: 20 sec. Rest: 10 sec.
  • BALL SLAM – Reps: 20 sec. Rest: 10 sec.
  • BURPEE – Reps: 20 sec. Rest: 10 sec.
  •  LEG LIFT – Reps: 20 sec. Rest: 10 sec.

3-5 rounds of this.


This is called Tabata training, which is a form of HIIT training (my favorite kind for awesome results), which is essentially doing the exercise at high intensity for 20 seconds then a 10 seconds rest then repeat over and over until you hit anywhere between 3 and 6 minutes. If you are a beginner, my trick is to flop the numbers and make it 10 seconds on and 20 seconds off for the first and second time trying Tabata.


3) Gal Gadot

The Gal Gadot Wonder Woman Workout got her body in fighting shape for the Batman v. Superman movie, but has now gotten her into even better shape for her solo Wonder Woman movie. Standing next to Superman and Batman and not looking insignificant is a hard feat, which she totally ruled. With not a lot of women in the spotlight as fitness idols, I think Gal Gadot needs to be right up there (along with a handful of other women) with the big dogs, running the fitness world. Here is what Gal’s full body workout looks like:


  • ROWING – 5 min Warmup
  • ROWING – 5 min of 10 sec sprint/50 sec easy
  • MOUNTAIN CLIMBERS – 1 minute
  • PULL-UPS – 7 sets x 3 reps
  • PUSHUPS –  5 sets x 3 reps.


Other than the rows and a place to do pull ups, no equipment is needed, so this is great for on the go or at home.


For more information on the workouts, their diets, and interviews, check out the links below:








I hope you have enjoyed reading about the workouts, and know you will see results with any of the ones you try! Get to look like your favorite celebrity!

*Be Proud, But Never Satisfied*



4 Ways To Stay In Sports As An Adult

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As we get older, we have less and less outlets in life that offer adult programs and communities for staying in sports. From early education, communities offer many opportunities for kids to be active and partake in organized or unorganized sports. Even in college we have lots of opportunities to be in intramurals. But what do you do once you are out of college and in adult life? The desire to be part of a team may still be there or just to be active, so here are 4 ways to get into sports as adults.



1 – Check out your local leisure center/community center.

This is the best way to check out what your specific area will have to offer you close by. These places are also where you can get general information on things like races/marathons, non-traditional sport events, and almost anything you need to know about community-run athletics.


2 – Go to places you do your preferred activity:

Basketball courts, swimming pool, tennis court, etc., and inquire about things like leagues and team for adults to be a part of. Even just a local gym is great for this. Local fitness centers or gyms typically have information or connections to clubs or organizations for things like walk/runs or community teams.


3 – It may be time to try solo sports.

As we get older, we tend to appreciate our hobbies to also be our time to ourselves and give us time to think, de-stress, and just to be alone. Sports like Rock Climbing, Indoor bouldering, acrobatics, dancing, martial arts and snow sports are all good examples of sports that are equally fun on their own and performed by yourself as they are with others.


4 – Think unconventional.

Now that you are an adult (or at least trying to be one), you can attempt activities you know have time, money, and experience (aka are old enough) to do! Like whitewater rafting or mountain climbing.


Take all of these into consideration while trying to either get back in or starting anew with sports and athletics all together. You have more options than it seems! So in addition to asking friends or colleagues, try all these tips out too.


*Always Proud, but Never Satisfied*