Tips & Events

Should you exercise when you’re sick? (handy Infographic inside).

‘Tis the season we tend to see more sore throats, runny noses, body aches, and fevers roaming around our homes and communities. Blame it on the colder weather hampering our defenses, or an increased number of people inside sharing air inside warm spaces, or the fact our sugar consumption often increases this time of year, resulting in weakened immune function.     Regardless, viruses are common and when it comes to exercise, it’s helpful to have a plan. Should I exercise? Is there a type of exercise that will actually help me during sickness? When should I just focus on...

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Think outside the (cereal) box.

In years past, breakfast looked like a bowl of sugary cereal, then it was cereal with a little fiber (the kind you don’t really love but eat anyway because it’s “healthy”…??!), then it was yogurt, then it was some toast, and then I moved to oatmeal…not all in the same meal, mind you (LOL), but over shifts in my nutritional list of “shoulds”. All of these aren’t horrible options, but I realized a few things on my nutrition journey: 1. I was always super hungry shortly afterwards, always looking to munch on more sweets and 2. I discovered I...

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Do you think this is The World’s Greatest Stretch?!

There’s a stretch we like to do at the gym with our members and it’s affectionately called “The World’s Greatest Stretch”. That’s actually its real, very scientific name. 🙂 There are a few variations of this movement in the fitness field, but the one we use at Valeo will have every muscle from the tip of your toe to the top of your head smiling. Give it a go before or after your next workout, or just as you’re watching TV after a long day sitting at your desk. We think you’ll dig it. How to do The World’s Greatest Stretch: Begin in a...

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One Simple Word

We recently read an article by Strength and Conditioning Coach Justin Kompf and, in it, he referenced the book “Influence” by Dr. Robert Cialdini. The scenarios he writes about hit home with us and we think could easily be reflective of many of your lives, as well. Let’s say you have a fitness or nutritional goal or just want to fine tune your discipline strategies around eating and exercising. You want to start bringing your own lunch to work rather than eating out so often, or you want to reduce your alcohol intake, or you want to be more mindful of how much sugar you...

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Are you mowing the lawn while your house is on fire? 3 ways nutrition goes wrong.

Our friends over at Precision Nutrition recently did an interview with Dr. Krista Scott-Dixon, nutrition guru and coach, and we really resonated with what she had to say. Maybe you do, too? When asked “What are the 3 areas where people go wrong with their nutrition?” she responded: “1. Over-thinking things and creating overly complex ‘rules.’ Keep it simple. Keep it flexible. Keep it real. Rules and restrictions lead to blowouts and binges, feeling deprived, anxiety, and just way too much mental real estate devoted to the wrong things. 2. Under-feeling things...

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Run Strong: my personal story + our top strength training tips for runners

Being a runner most of my life, I played around here and there with strength training. I’d go to the local YMCA during the off season of cross country and track in high school and would work my way around the weight machines, doing the lifts I knew and felt comfortable with. A lot of them were isolated moves – curling biceps, seated leg extensions, maybe throwing in some ab crunches on the ab machine if I was feeling really feisty :)…it wasn’t until I got to college and started training in a whole new way (thank you, trainer Dereck aka “Coach”!) did I realize the impact moving...

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