TIP 1: Reaching out and connecting with loved ones can do wonders for our stress levels and mental health (which greatly affect our physical health, our workouts and sleep quality). 

“The greatest gift you can give yourself is to remember that each and every one of us is an important individual without comparison and with certain potential. What it all boils down to is that all we can do is our best, nothing more.”
-Sue Talbert, Personal Trainer
 
TIP 2: Having muscles and joints that can move through a full range of motion without pain or limitation greatly influences our ability to exercise safely and effectively. 
 
"If you work at a desk, be sure to stand up once per hour and stretch your hip flexors (place one foot in front of the other, bend your front knee, then lean into your front hip). Be sure to do both sides. Another way to add flexibility into your day is when you are watching TV or microwaving food! During commercials, hold a different stretch for each one! And for microwaving, hold a stretch until your food is done! (up to a minute)"
-Libby Kohut, Personal Trainer
 
TIP 3: Having well-rounded eating habits greatly affects all facets of our life (exercise, sleep, stress, metabolic health, joint pain, etc.). 

Here are some tips to have healthy eating be a part of our daily habits:
1. Aim to have ½ your plate filled with fruits and/or veggies at each meal.
2. Mix things up! Roast some veggies by chopping up some broccoli, cauliflower, sweet potatoes & olive oil and throwing them in the oven for 20-30 minutes! Great for leftovers too!
3. Add veggies to your entrees! Examples are soups, pizza, casseroles & sandwiches. Load them up!
-Kate Kinne, Registered Dietitian
 
TIP 4: Exercising in a group (even if it’s just one other person) can be highly motivating and beneficial.  

"When I work out with groups, I love circuits; especially bodyweight circuits because they can be done anywhere! Examples include squats, mountain climbers, plank/side plank, and lunges. I also love Tabata, which is a high intensity exercise done for 20 seconds, followed by a 10 second break. The goal with Tabata is to do 10 sets (or rounds) of the exercise you pick. Examples of Tabata include burpies, jumping jacks, high knees or any activity that gets your heart rate up."
-Peter Marcy, Personal Trainer
 
TIP 5: Stick with us!

"Our members, staff and community make Galter LifeCenter a special place. It is home. It is family. It is friendship. Not to mention, a GREAT place to improve your health and fitness! We care about each other and it has been evident by so many during this challenging time. Whether it be our virtual participants, members coming into the facility or those sticking with us even though they are not currently participating; that shows how important this organization is to them and our community.

This coming September, Galter LifeCenter will be turning 30. I have been a part of this family for 29 of those years and I couldn’t be prouder of the work that has gone into making our mission a reality. Here’s to 2021 and 30 more years of getting and keeping our community healthy – mind, body & spirit."
-Francie Habash, Program Director