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Want a Better Golf Swing? Build a Stronger Core

While the golf swing is one of the most complicated movements in sport, from a musculoskeletal or kinesiologic perspective it comes down to two very basic principles or components: 1. Core Stability...

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Hydrate to beat the heat!

Summer is upon us and its more important than ever to keep hydrated. Whether you’re working out, enjoying summer sports, doing yard work or sitting on the beach the risk of dehydration is increased in...

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Should Lack of Exercise be a Medical Condition?

Many medical experts including researchers at the Mayo Clinic say yes.  There’s consensus in the medical and wellness communities that lack of exercise, obesity and poor nutrition contribute greatly to...

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Are Foot Cramps Cramping Your Workouts?

You’re executing the perfect Pilates roll-up or burning those thighs and glutes with a super set of squats and lunges and suddenly its like a dagger in your foot, the dreaded foot cramp!  You’re...

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For Cardio Workouts, Shorter Might Be Better!

As the CoreFitnessByJana mantra says: Time is precious but so is your body. Most of us think of working out as a significant time commitment.  And, lack of time is one of the most common reasons people...

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Got A Minute?

   Whether your new to exercise or a fitness devotee, as little as 1 minute of movement can make a difference in how you feel. Most of us spend a good part of the day sitting at a desk.  Prolonged...

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Short But Sweet! Take the Short Road to Fitness for Effective and Fast Workouts.

Short is in! Short workouts that is. Ten minutes, even as few as 1-2 minutes of physical activity yields significant health benefits! Experts generally recommend that adults get at least 75-150 minutes...

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Struggling to Stay Fit While Traveling? Try Something New!

Me & My Sis on the Canal, Rehoboth Beach, DE Whether traveling for business or pleasure, trying to maintain a fitness routine can be a challenge.  It throws you off your routine, your schedule is...

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Workplace Wellness Increases Productivity

While most of us are aware that when we think we look good we also feel good, more empowered.  That’s why we pick our favorite suit, tie or dress for big meetings, presentations and special occasions....

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Exercise for Healthy Bones

Did you know that most of the adult skeleton is completely replaced about every 10 years?  We tend to think of our bones as constants, like a steel framework for a building. In actuality, throughout...

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Jana’s Fit Tips: Celebrate Halloween by Eating Orange

An orange food a day keeps the doctor away! Wear your Halloween orange on the inside and it will shine through on the outside.  Orange fruits and vegetables such as carrots, mangoes, cantaloupe, winter...

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Jana’s Fit Tips: Chair Squats to Combat Effects of Sitting & Strengthen The Legs

 It only takes a minute to improve your circulation, combat the negative effects of prolonged sitting , strengthen and tone your thighs and butt. You don’t need any equipment or fitness expertise....

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Jana’s Fit Tips: Go Nuts For Your Health

 Nuts and seeds pack a powerful punch of protein, vitamins, minerals & healthy fats which provide numerous positive effects on your heart, brain, joints & waistline.  Just a handful a day (1...

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Jana’s Fit Tips: 1 Minute for Better Posture

Spine Stretch: Roll Down & Back Extension At work, home or play,  take a minute to pamper your spine.  Whether standing or sitting, the spine gets compressed during the day and the space between...

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Jana’s Fit Tips: Ring In 2014 with SMART New Year’s Resolutions!

Its that time again, the end of one year and the start of a new.  New Year’s is a natural milestone that prompts us to reflect, to plan and to aspire.  If you’re like the majority of lifestyle...

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Is Corporate America Making Progress Against Prolonged Sitting?

So much has been written about the negative health effects of prolonged sitting.  The wellness industry is in agreement that sitting is a big concern, but I wondered how far the corporate world has...

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Exercise To Feel Better Inside and Out: Effects of Exercise on Depression

For mental health awareness week I thought I'd share some great information from the Mayo Clinic on how exercise can mitigate the symptoms of depression and anxiety.  In addition to the obvious...

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Don’t Wither In the Summer Sun – Hydrate to Beat the Heat

Its pushing 90 degrees and humid today.  Yesterday this was a lush ready to eat crop of arugula, lettuce and cilantro from my terrace garden.  Today its a withered wasteland. No arugula salad for...

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Exercise Key To Reducing Workplace Stress

The workplace is the leading source of stress and anxiety for American adults, according to numerous studies, and the impact has steadily increased over the past few decades. Although stress is a...

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