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Blog & Minute Fit Tips

Morning Routines

By Jeremy Brown, Personal Trainer What’s your morning routine these days? 🗒Routines are great, and as a type 3 Enneagram, they are a much needed element to my day to feel accomplished, organized, and to help prioritize things. 🗓Now more than ever having a routine will get us through these…

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Staying Healthy while Stuck at Home: Zinc and Immune Health

By Matt Rucinski, Personal Trainer Before I begin, I want to make it very clear: this is not medical advice. Consult your physician before starting making any drastic changes to your lifestyle or starting any new supplements…most of the time, a simple phone call will do. Also, it’s important to recognize that…

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If it Challenges you-It Changes You

By Lynne Cotton, Personal Trainer If it Challenges you-It Changes You Gyms are still closed. You don’t have any weights at home. The weights you have at home are pretty limited. The weights you ordered STILL haven’t arrived. Are bodyweight exercises really good enough??  Short answer…YES!   Bodyweight exercises are a…

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Staying Healthy while Stuck at Home: Being Barefoot

By Matt Rucinski, Personal Trainer A healthy and often overlooked practice you can take advantage of during this time is the plentiful opportunities to kick off your shoes and socks and spend some time barefoot. The foot and ankle form a complex system that contains more than 100 muscles, tendons,…

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I Tried Making 2 Ingredient Bagels

By Lynne Cotton, Personal Trainer When I lived in Alaska, I made my bread every week, I just couldn’t pay the $5 per loaf.  Making bread is pretty easy.  It’s the waiting around for the bread to rise one or two times that’s the hard part.  So, when I ran…

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Staying Healthy while Stuck at Home: Mobility 

By Matt Rucinski, Personal Trainer While gyms are closed, one of the best things you can do to benefit your body is to spend time working on mobility and range of motion. It is often the case that individuals who are dedicated to strength training have “programmed” their bodies to…

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Physical Activity vs. Exercise 

By Amanda Lorbiecki, Personal Trainer Exercise and physical activity both can contribute to our well being. First, we have to understand that there is a difference between the two.  “Physical activity” is defined as any body movement that contracts your muscles to burn more calories than what your body would…

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Innovative Health & Fitness Receives 2019 Best of Franklin Award

FOR IMMEDIATE RELEASE Innovative Health & Fitness Receives 2019 Best of Franklin Award Franklin Award Program Honors the Achievement FRANKLIN August 9, 2019 — Innovative Health & Fitness has been selected for the 2019 Best of Franklin Award in the Gym category by the Franklin Award Program. Each year, the…

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Habits of Healthy People

By Amanda Lorbiecki, Personal Trainer Do you ever wonder what the “healthy people” do to stay healthy? How come they make it look so easy? Do they follow certain habits? I’m sure a lot of people who are trying to change their life for the better have these exact same…

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Eccentric Exercises

By John Borkenhagen, Personal Trainer Why do we do eccentric exercises? One of the many fitness goals that clients come to me with is the desire to prevent injuries, especially among my older clientele.  In order to prevent an injury, we need to understand how injuries occur. Most injuries typically…

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Intermittent Fasting

By Jeremy Brown, Personal Trainer The Fasted Track Intermittent Fasting ads and Instagrammers promoting Intermittent Fasting has been blowing up my news feed for the past year. And like all those fitness ads for the latest cardio equipment or diet supplements, the ones promoting Intermittent Fasting were these super jacked,…

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Outdoor Summer Workouts

Outdoor Summer Workouts – MINUTE FIT TIP By Alicia Kjellsen, Personal Trainer Hello Summer! Enjoying the nice weather during the summer is possible while getting a good workout in. There are many ways to stay active during the summer even with a busier schedule. Many use their busy summer schedule…

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Mental Health Awareness

How to Break Plateau – MINUTE FIT TIP By Amanda Lorbiecki, Personal Trainer The month of May is known for Mental Health Awareness. The purpose is to raise awareness and educate others on mental health illnesses such as; depression, anxiety, bipolar, OCD, dementia, and much more. Did you know that…

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Set Yourself Up for Success

Set Yourself Up for Success – MINUTE FIT TIP By Lynne Cotton, Personal Trainer It’s not about having time, it’s about making time! Everyone has the same 24 hours in a day, but do you ever feel like some people have more? When it comes to your health, what are…

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Osteoporosis

Osteoporosis – MINUTE FIT TIP By Josh Zuback, Personal Trainer Osteoporosis is not an inevitable part of ageing; it is preventable. So it is vital that all of us, of all ages, start taking care of our bones now. Osteoporosis is a disease where the density of one’s bones is…

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Free Weights VS Machines

Free Weights VS Machines – MINUTE FIT TIP By Liz Moore, Personal Trainer When working out, you have different tools to choose from to strengthen your body. When it comes to strength training, there are basically two options: Free Weights (Dumbbells, Barbells) and Machines (Machines with weights attached to a…

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April – Alcohol Awareness Month

Alcohol Awareness Month – MINUTE FIT TIP By Luke Drumel, Personal Trainer The month of April is known for Alcohol Awareness and it’s my intent to help bring some healthy alternatives to mind that one can implement into his/her lifestyle. Being a social drinker and also a regular exerciser can…

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Spring Golf Tips

Spring Golf Tips – MINUTE FIT TIP By Jodi Duffe, Personal Trainer Longer days and warmer weather brings the obvious excitement of getting outside. As with every arrival of spring, many of us are getting the itch to start playing golf again. If you’re like me, you haven’t had a…

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8 Dimensions of Wellness

8 Dimensions of Wellness – MINUTE FIT TIP BY Audra Weis, Personal Trainer When you think of wellness, what do you think of?  For a while, I thought that going to the gym and eating my fruits and vegetables was sufficient to be healthy.  As I went through college, I…

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What Does Your “Get Up and Go” Look Like?

Find your motivation BY Josh Zuback, Personal Trainer What motivates you to get out of bed every morning to go to school or work? Is it the fear of what will happen if you don’t go? Is it the consequences of not passing a test or not being able to…

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Benefits of Staying Active During Pregnancy

A healthy pregnancy means staying active BY Courtney Hendricks, blogger, fitness advocate, mom-to-be So you finally got the little plus sign. Congratulations…you’re pregnant! There is now a floodgate of emotions racing through your body (thanks, hormones!) at the thought of carrying (and growing) a tiny human inside you. Once your…

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New Year – New Life “Style”

How to truly stay on track this time BY Jeremy Brown, Personal Trainer A new year means new goals and new changes. For many, a new year spurs a new diet regimen and a new gym membership. As a personal trainer, I love seeing all the excited members looking to…

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The Buddy System – It Works

The secret to my success BY Nicole Goodno, Group Fitness Instructor If you’re like me and sometimes struggle with your motivation or you simply want to squeeze more out of every workout you do, then one of the smartest moves you can make is get a workout buddy – or…

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Weightlifting for Women

Weightlifting alone will not make you bulky BY LIZ MOORE, Personal Trainer Weightlifting has so many benefits for all people. More and more women are adding weights to their workout routines and finally seeing the results they have been striving for. A lot of women come to me as a…

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Portion Control for the Holidays

Temptation is high, but with some tricks you can avoid overeating this season BY NICOLE GOODNO, Group Exercise Instructor   The holidays are filled with festive parties that include large quantities of delicious food. Who doesn’t love this time of year? The holidays are a time for us to “eat,…

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When Planning Your Wedding…

Be sure to #treatyourself. Planning weddings can sometimes be stressful. Did you know that exercise naturally releases endorphins – the feel-good hormone in your brain? Remember to #treatyourself during the planning stages so you don’t get too overwhelmed. Ask for Help Delegate tasks to people you can count on. Your…

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Staying Motivated When the Temps Drop

Get up, Get Out, Get Moving Shorter days, colder temps make staying fit a bit frustrating BY MEMBERSHIP REP JEFF MILLER The alarm goes off. You reach your hand out from under the piles of blankets to push snooze (or shut off the alarm for you morning people) and you’re…

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Exercise to Ease Stress

Get Moving We aren’t meant to sit around. When our bodies are forced to sit hour after hour, day after day, our systems get thrown off. This article published by Mayo explains the importance of keeping our bodies moving: Exercise and Stress: Get Moving to Manage Stress. Personal Training Innovative Health…

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I’ll never reach my goal – Why bother?

Keep trying BY COURTNEY HENDRICKS, HR Professional & Fitness Enthusiast I’ll never reach my goal. Why bother, it’s too overwhelming. As humans, we crawl. It’s the first form of independent movement we know as infants. It starts as a slow tug and pull on our belly. Our legs eventually get…

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But I just want to run

Why Adding Strength Training is Important BY COURTNEY HENDRICKS, HR Professional & Fitness Enthusiast I’ll admit, I used to be a self-proclaimed cardio fanatic. I grew up on volleyball and track teams, running suicides and sprints like I was getting paid for it. As a kid, I would jog alongside…

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The Quest for Protein Excellence

According to Fitness Professionals Avery, one of the most important things a person can do immediately following a tough workout, is to refuel your body with a food packed with protein. For best results, protein should be consumed within 30 minutes after a workout. If protein is not ingested, the body…

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Exercise Prescriptions for Behavioral Health

It’s very easy in today’s society to overlook what can be the best remedy for some behavioral health conditions. Exercise, when done correctly, can cure many health conditions. Conditions like depression, grieving, stress, anxiety and even addiction can be treated (even cured) with an exercise prescription. It’s common to refer…

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Easy Weekday Meals for Busy Families

I’ll admit, healthy eating and meal prep are not my favorite things … Unfortunately, they also go hand-in-hand. Working full-time has forced me to meal prep on the weekends if I want any sort of real food during the week. I not only have to prep nightly dinners, but also…

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You Have To Shake Things Up

Gettin’ My Gator On I’ve been a member at Innovative Health & Fitness since the spring of 2011 (and now I’m an employee). In the beginning, I was at a loss. I didn’t know what to do to keep motivated. In fact, throughout those first few years, I had checked…

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You Don’t Have to be “Tight”

Resistance Training and the Importance of Mobility As a personal trainer, I have come across many individuals and clients who have major reservations about starting a resistance training program. There are several reasons for their reservations, but one of the most common ones is the thought that weight-lifting is bad…

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Silver Sneakers at Innovative Health & Fitness

Innovative Health & Fitness is dedicated to helping the local Franklin and surrounding Milwaukee community members reach their health and fitness goals while living an overall healthier lifestyle. While we encourage people of all ages to do everything they can to eat right and stay active, our main demographic here…

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Fighting Fibromyalgia with Fitness

If you struggle with an autoimmune disease like Fibromyalgia, I can relate to the struggle. I understand waking up every day and not knowing if it’s going to be a “good day” or a “bad day.” How long is it going to take to get out of bed? Am I…

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Gym Membership – It’s Too Expensive – Or is It?

Many years ago I was having a general discussion with some friends about gym memberships when my friend stated her husband wanted to join a club, but thought it was too expensive. After clarifying the club was a nice, reasonable one to join I responded, “It’s only expensive if you’re…

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Get out of your comfort zone and get results

Your happy place may be a solo sunrise run around the track or pedaling through a Wednesday night spin class, but there’s more fun to be had beyond sticking to the same fitness routine. Staying in your comfort zone – while that may sound inviting – is actually staying in…

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Why Protein?

Why Use a Protein Powder or Shake? Protein is necessary to build, maintain and repair muscle. To increase protein in the diet, you could turn to meats, which are complete protein sources because they provide all the essential amino acids. The downside to meats, especially red meat, is that they…

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Football season means wings, beer and cheese

Fortunately, we’ve got healthier options for you. Football season is upon us and with that comes wings, beer and cheese. Even one day a week of extra eating and drinking can cause major setbacks for health and fitness goals. However, there are a couple things we can do to help…

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Trim Belly Fat

Summer is in full effect (ignore those pesky back-to-school ads) and so is beach and pool season. Almost every client and fitness orientation given at Innovative Health & Fitness is met with the same words, “I want to lose fat or inches around my stomach and waist.” In fact I’m…

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Healthy Eating in the Summer

Now that warm weather is finally here, we all are looking forward to more activities outdoors, weekend getaways, evenings out to eat and other events. Routines change with kids being out of school and being involved in summer school, sports and other activities which takes us out of our normal…

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Making Time for Fitness

The 21st Century has afforded us many technological advances, such as the boom of the Internet, smart phones, social media platforms, systems advancement at our workplaces, etc., making it possible for us to accomplish a great deal more each day. But these tech advancements can also bring a lot more…

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Relieve lower back pain

I believe almost everyone needs physical therapy. Our body is a highly functioning machine that works best and most efficiently when all the parts are working properly. However, finding a body that works at 100 percent efficiency is hard to come by. Whether it is a sprained ankle, low back…

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The Whole 30 Clean Eating Program

Our job as Fitness Professionals is to help clients reach specific health and fitness goals. A majority of those goals include weight loss and gaining overall strength. “I want this,” *points to stomach*, “gone.” The spare tire, beer belly, muffin top, extra pooch – whatever you call it – I’m going be…

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Just 30 Minutes to Change Your Life

Do you ever feel like there’s not enough time in the day to work out? Did you know that all you really need is just 30 minutes a day to help build and maintain a healthy lifestyle? Here’s how – High Intensity Interval Training, otherwise known as (HIIT). HIIT is…

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Lift weight to lose weight

Have you been running or biking endlessly to lose weight? Is it working? Maybe initially, but now you have hit a plateau? The majority of gym goers have the misconception that in order to lose weight you have to do cardio, cardio and more cardio. You will actually have more…

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Why that Abductor/Adductor machine wasn’t worth it

When you walk into just about any health club, you see a lot of the same machines. Typically these machines require you to sit down, and more often than not, a workout turns into simply making the rounds on each machine. The good news is you made the effort to…

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Do you need more protein?

Every cell in the body contains protein. Muscles, connective tissues and mucus transport proteins in the bloodstream. Enzymes, immune antibodies, visual pigments and the support structures inside bones are primarily made of proteins. Excess protein in the diet doesn’t enhance the synthesis of body components, but eating too little protein…

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Making Time to Eat Healthy – at Home

Time is a commonly used excuse as to why people are not preparing home-cooked meals. In the United States, the average American adult buys a meal or snack from a restaurant 5.8 times a week, and more than 30 percent of children eat fast food on any given day (United…

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Make Time to Eat Healthy – at Home

Time is a commonly used excuse as to why people are not preparing home-cooked meals. In the United States, the average American adult buys a meal or snack from a restaurant 5.8 times a week, and more than 30 percent of children eat fast food on any given day (United…

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Low Vitamin D linked to Memory Loss in Seniors

Older adults with low vitamin D levels – which accounts for a vast majority of older adults – may lose memory and critical thinking ability faster than those with normal vitamin D levels. Low vitamin D levels are also associated with significantly more difficulty remembering general information (semantic memory), seeing…

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Clean & Press – The Single Best Lift for Full-Body Strength

The Clean & Press combo is the best accessory lift for vaulting the numbers of the big-three strength exercises. What is a Clean & Press? This move refers to a full “squat clean” where the bar is received in the rack position, followed up with a front squat. The pressing…

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Healthy Habits outside the Health Club

Gym membership? Check! Trainer? Check! New Running Shoes? Check! FitBit? Check! Latest Weight Loss Food Plan & Cookbook? Check! Trendy Workout Clothes? Check! Pre-Workout Energy Drink and Post-Workout Protein Shake? Check! All right, let’s do this! Sound familiar? Whether this is your first or 1000th time embarking on the journey…

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The Benefits of Functional Training

Do you get tired of switching between the same ten machines during your workout? Are you getting bored or not seeing results from your current strength training exercises? Try incorporating functional training exercises into your workout routine. Functional training is a form of strength training which mimics movements you are…

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Conscious Eating

When it comes to living a healthy lifestyle, going to the gym is only half the battle.  The other half is nutrition – how much is eaten, what is eaten and when we eat. Eating is the one thing that most of us struggle with, as we tend to consume…

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How is your Mental Game of Fitness?

The Mental Game of Fitness is one of your main keys of success, if not the most important.  You can subscribe to every health and fitness magazine; follow every health and fitness expert; watch every kind of ‘Dr. OZ’-type show to get you motivated; have all your workouts and eating…

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Corrective Exercises

Your knees are throbbing. Your back aches. You’ve got unexplained hip pain. Sound familiar? Getting shorts and wearing braces are simply bandage treatments. Ignoring pain, only makes it worse. Pain is your body’s way of telling you (loudly, sometimes) that something, somewhere is wrong. How do you fix it? You’ve…

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Benefits of Kettlebell Training

Have you found yourself admitting to one or more of the following statements? “I don’t have any time to work out.” “I am not getting results from my current workout.” “I want to increase my stamina and get in better shape.” “I’m bored with exercise – I have no motivation.”…

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Mindful Eating

We all know that eating right is more than half the battle to obtaining a healthy lifestyle. However, eating is the one thing most of us struggle with, as we tend to consume too large of portions. We also tend to eat while doing other things instead of just eating….

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Stay balanced

Staying balanced appears to be a relatively simple concept, but doing so has many real life applications. Balance is often thought of as a static process – such as standing on one leg. In reality, however, it is a highly dynamic process, in which the body is working as one…

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Get up and move around

Are we sitting too much? Many of us spend much of our day, sitting – in our cars, eating meals, in class or at our jobs, watching television  and at many social events. We’ve made sitting as comfortable as possible, with large couches and recliners; with special ergonomic office chairs,…

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Breaking through plateaus

Are you trying to build strength, but have hit the dreaded plateau? Don’t get discouraged. Everyone gets frustrated at this point. The problem hits when doing the same workouts week in and week out. Want to bust through? Switch it up. Are you stuck at 1RM week after week? This…

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Six tips to manage cravings and defeat the “sugar monster”

It’s now widely accepted that sugar is responsible for more than just cavities. Diabetes, obesity, cardiovascular disease and cancer, have all been attributed in some way to sugar intake. This is definitely reason for concern. Not only do most of the packaged foods we eat contain large amounts of sugar,…

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Ten benefits of personal training

Many times, new gym members are unfamiliar with correct work out techniques and are just starting the journey of a healthy lifestyle. Personal training is a great option to explore, as it’s an investment in health. Benefits include: Motivation. Most people tend to train with more intensity when someone is…

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Creating Healthy Habits

Healthy habits are not formed overnight. Changing your lifestyle takes planning and dedication to make it a daily routine. To start, choose specific and simple goals and add to them each week, for example: Month One: Go to the gym three times a week. Month Two: Go to the gym…

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Stretch it out

If someone were to ask you to bend down and touch your toes, could you do it? How about sitting pretzel-legged? Maybe you’re thinking, “Yeah right! The last time I could do that was in grade school.” The reality is as we age, we lose that bendy and limber ability….

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Stability and Core Training – What it can do for you

A strong core is essential for maintaining balance. Balance not only requires equilibrium, but also stability of the core muscles and the joints – particularly the hips, knees and ankles. There are several ways to improve balance and stability – from simply standing on one foot to using stability balls….

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Losing weight for good

Trying to lose weight for good? Quit thinking of food in terms of points. Put down your measuring cups; throw away your food scales and quit obsessing over whether the apple you splurged on should be logged into your online food calculator as medium or large. I can assure you…

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Sticking to your New Year’s resolution

It’s February, how are you doing on your resolution from last month? Did you know only 43 percent of people make a New Year’s resolution? Of those, and after the first week, 75 percent are still sticking to it. Of that group, after a month, it drops to 64 percent….

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Staying in Control during the Holidays

This time of year, it is notoriously difficult to stay on track in regards to weight loss and maintenance. Weight gain for the average person from Halloween through New Year’s Day is two pounds. While that may not seem like a lot, according to researchers at the National Institute of…

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