SHINE health & wellness

Boost Your Fitness Confidence: Simple Steps to Believe and Achieve Your Goals!

Try these strategies to strengthen your belief in your ability to succeed in your fitness journey, making it more enjoyable and sustainable.

Set Small, Achievable Goals
▪ Begin with simple, realistic goals that you can accomplish
▪ Gradually increase the difficulty as you gain confidence and strength

Celebrate Successes
▪ Recognize and celebrate each achievement, no matter how small
▪ Use these successes as motivation to keep going

Seek Support
▪ Engage with friends, family, and your fitness community for encouragement
▪ Share your goals and progress with others to stay accountable

Visualize Success
▪ Regularly imagine yourself achieving your fitness goals
▪ Remind yourself of past achievements to stay positive and motivated

Don’t Fear Setbacks
▪ View challenges and setbacks as opportunities to learn and grow
▪ Adjust your approach as needed, but keep moving forward

SHINE health & wellness offers special needs adaptive personal training, and a tailored fitness program to meet unique physical, cognitive, and emotional needs.

Our approach involves creating customized workout plans that cater to the abilities and goals of individuals with special needs, ensuring exercises are adapted to enhance accessibility and safety. We provide a supportive and encouraging environment that fosters confidence and motivation. Our qualified trainers have specialized experience and work closely with you, employing a holistic approach that focuses on physical fitness and improving overall well-being and social interaction. This comprehensive approach helps our clients engage in regular physical activity while enhancing their health, mobility, and quality of life.

Click here to learn more about Special Friends Fitness: https://shinehw.com/special-friends

Click here to learn more about our trainers Vicki Pope and Justin Vantreese: https://shinehw.com/team

Building Fitness Foundations: NASM Phase 1's Path to Strength and Stability

NASM Phase 1 training, known as the Stabilization Endurance Phase, focuses on laying a solid foundation for fitness and movement proficiency. This phase aims to enhance muscular endurance by improving the ability of muscles to sustain contractions over time without fatigue.

By emphasizing exercises that target stabilizing muscles around joints, Phase 1 also aims to enhance joint stability and reduce the risk of injuries. This foundational approach helps individuals develop proper movement patterns and neuromuscular efficiency, which are essential for performing more complex exercises safely and effectively in subsequent phases of training.

Additionally, Phase 1 prioritizes core stability to strengthen muscles supporting the spine, improving overall posture and balance. By mastering these fundamentals, participants prepare their bodies to progress towards higher levels of fitness and performance with reduced risk of injury.

Active recovery refers to engaging in low-intensity exercise after high-intensity workouts. The goal is to keep the body moving without placing additional stress on the muscles and joints, promoting faster recovery and reducing muscle soreness. Active recovery helps maintain blood flow to the muscles, facilitating the removal of metabolic waste products and delivering nutrients necessary for repair.

What are some active recovery options?
1. Walking
2. Yoga
3. Foam Rolling
4. Stretching
5. Low-impact Dancing

Implementing Active Recovery

Timing: Typically, active recovery is performed on rest days between intense workouts.

Intensity: Keep the intensity low to moderate. The goal is to move without causing additional fatigue or strain.

Duration: 20-30 minutes of active recovery is generally sufficient, but it can be longer if the intensity is very low (e.g., a leisurely walk).

💪🔥 Pump up your arm game with bicep curls! Target those biceps, boost your grip strength, and enhance elbow stability. Try different variations to keep your workouts exciting! 💯🏋️‍♂️

Bicep curls are a fantastic exercise for building and defining your arm muscles. They specifically target the biceps, helping to increase both strength and size. This exercise improves grip strength, which is essential for various daily tasks and other workouts.

Additionally, bicep curls enhance joint stability in the elbows, reducing the risk of injury. With numerous variations like hammer curls and preacher curls, you can keep your workouts dynamic and effective. Plus, they can be performed with a range of equipment, making them versatile and adaptable to different fitness levels and environments.

Have a Happy Independence Day!

We hope you have a wonderful Fourth of July holiday with your family and friends! May your day be filled with fun, fireworks, laughter, and memorable moments.

We are thrilled to announce that Vicki Pope has earned her NASM Golf Fitness Specialist Certification! 🏌️‍♀️🎉🏅

This prestigious certification equips fitness professionals with the expertise to enhance the performance and overall fitness of golfers. It covers essential areas such as biomechanics, golf-specific exercises, and injury prevention strategies. With this new certification, Vicki can create customized fitness programs to improve clients' strength, flexibility, and endurance, helping them to play better and enjoy the game even more. Congratulations, Vicki on this significant achievement!

Ready to up your game?

Book a Discovery with Vicki here: https://SHINEschedule.as.me/VickiPope

Be Empowered to Reach Your Goals with Inbody Testing!

The InBody test provides comprehensive insights into various aspects of body composition and health. Here are some highlights of an InBody test:

1. Body Composition Analysis: The test provides detailed measurements of body fat mass, lean body mass, and total body water. This information helps individuals understand their body composition and track changes over time.

2. Segmental Analysis: In addition to overall body composition, the InBody test offers segmental analysis, providing measurements for each limb and trunk separately. This allows for a more detailed understanding of muscle distribution and balance.

3. Muscle-Fat Analysis: The test assesses muscle mass and fat mass independently, allowing individuals to monitor changes in muscle and fat levels.

4. Basal Metabolic Rate (BMR): The InBody test estimates Basal Metabolic Rate, which represents the number of calories the body needs at rest to maintain essential functions. This information can guide personalized nutrition and weight management plans.

5. Visceral Fat Level: The test measures visceral fat, which is fat stored around internal organs and is associated with increased health risks. Monitoring visceral fat levels helps individuals assess their risk for various chronic diseases.

6. Body Water Analysis: InBody provides insights into total body water and extracellular water levels. This information is essential for assessing hydration status and overall fluid balance.

Overall, the InBody test offers a comprehensive evaluation of body composition and health parameters, providing valuable information for individuals looking to optimize their overall well-being.

Book Your First Inbody here: https://SHINEschedule.as.me/InBody

Embrace the Advantages of Front Squats

Front squats are a highly beneficial variation of the traditional squat, offering several unique advantages. Check out some reasons why we love to include front squats in programming at SHINE!

Enhanced Quadriceps Activation: The front squat places more emphasis on the quadriceps due to the upright torso position, leading to increased muscle engagement in the front of the thighs.

Core Strength and Stability: Holding the barbell in front of the body requires greater core activation to maintain balance and proper form, which strengthens the abdominal and lower back muscles.

Improved Posture: The front squat promotes better posture by encouraging an upright torso position, reducing the tendency to lean forward, which is common in back squats.

Reduced Spinal Load: Placing the barbell on the front of the shoulders reduces compressive forces on the spine compared to back squats, potentially lowering the risk of back injuries.

Flexibility and Mobility: Front squats demand greater ankle, hip, and wrist flexibility, which can improve overall joint mobility and range of motion.

Enhance Your Fitness with TRX Training: Strength and Stability Redefined💪

Suspension training offers significant benefits by engaging multiple muscle groups simultaneously while emphasizing stability. TRX training improves core stability through exercises that require constant engagement for balance, aiding in posture and injury prevention.

The versatility of suspension trainers allows for scalable workouts adaptable to all fitness levels and goals, promoting joint-friendly exercises that reduce impact while enhancing flexibility and balance. Portable and accessible, suspension training offers a wide array of exercises—from squats and rows to planks and push-ups—that not only prevent workout monotony but also provide cardiovascular benefits alongside strength training.

Need ways to add healthy fats 🥚🍳🥑to your daily meal plan? Check out this post on healthy fats from Lighthouse Nutrition!

The Nutritional Therapy Association (NTA) emphasizes the importance of consuming healthy fats for optimal health. Here are examples of heart-healthy fats according to their guidelines:

1. Avocados: Rich in monounsaturated fats can help reduce bad cholesterol levels.

2. Nuts and Seeds: Almonds, walnuts, flaxseeds, chia seeds, and pumpkin seeds provide healthy fats along with fiber and protein.

3. Olive Oil: Extra virgin olive oil is high in monounsaturated fats and has anti-inflammatory properties.

4. Fatty Fish: Salmon, mackerel, sardines, and trout are excellent sources of omega-3 fatty acids, which are beneficial for heart health.

5. Coconut Oil: Contains medium-chain triglycerides (MCTs) that are easier to digest and can provide quick energy.

6. Grass-Fed Butter and Ghee: These contain healthy fats and fat-soluble vitamins like A, D, E, and K.

7. Eggs: Especially the yolks, which are rich in healthy fats and other essential nutrients.

8. Full-Fat Dairy: Yogurt, cheese, and milk from grass-fed cows offer beneficial fats and other nutrients.

9. Dark Chocolate: Contains healthy fats and antioxidants; choose varieties with at least 70% cocoa.

These foods provide essential fatty acids and contribute to overall heart health when included as part of a balanced diet.

Absolutely adore SHINE? Let everyone know with a glowing Google review!

Please share your favorite SHINE health and wellness moments and help us reach 200 reviews!

Click this link to leave us a Google review today: https://bit.ly/SHINEgooglereview

Happy Father's Day to all the dads and father figures! We hope you are having a terrific day.

bloom work & play has awesome opportunities this summer for ages 16+. Reach out to myself or [email protected] to set up a trial day to see if it's a good fit!

May is Mental Health Awareness Month

In honor of Mental Health Awareness Month, here are 6 ways exercise can improve mental health.

Enhances Self-Esteem: Achieving fitness goals, whether big or small, can boost self-esteem and improve body image, leading to a more positive self-perception.

Improves Sleep: Regular physical activity can help you fall asleep faster and deepen your sleep, which is crucial for overall mental health.

Increases Energy Levels: Exercise can boost your energy levels by improving cardiovascular health and increasing endurance, which can enhance your overall sense of well-being.

Promotes Social Interaction: Engaging in group sports or fitness training can provide social support and reduce feelings of loneliness and isolation.

Improves Cognitive Function: Physical activity can enhance brain function, protect memory, and improve thinking skills. It increases the flow of oxygen and nutrients to the brain and stimulates the growth of new brain cells.

Increases Resilience: Regular physical activity can help build mental resilience, making it easier to cope with life's challenges and setbacks.

Celebrating our veterans this Memorial Day! Let's honor the brave and remember the fallen today.

✨✨✨SHINE Move of the Week ✨✨✨

Leg press exercises are an effective way to strengthen the muscles of the lower body, including the quadriceps, hamstrings, and glutes. By targeting these muscle groups, leg presses promote muscle growth and development, leading to improved strength and power.

Additionally, leg press workouts enhance joint stability and function in the knees, hips, and ankles, reducing the risk of injuries and improving overall joint health. This improved lower body strength and stability can translate to better athletic performance, with benefits including increased jumping ability, sprinting speed, and agility. Leg press movements mimic functional lower body movements like pushing and squatting, making them valuable for everyday activities and sports performance.

The versatility of leg press machines allows users to target different muscle groups within the lower body, while their relatively low impact nature reduces strain on the lower back compared to some free weight exercises. Overall, leg press exercises are safe, accessible, and effective for individuals of all fitness levels, offering a comprehensive lower body workout with numerous benefits.

Cupping therapy stimulates your lymphatic system and extracts old blood and toxins while improving circulation. After cupping, many individuals experience immediate relief from muscle tightness and pain.

Some additional benefits of cupping are:

▪Pain Relief
▪Muscle Relaxation
▪Improved Blood Circulation
▪Detoxification
▪Reduced Inflammation
▪Relaxation and Stress Reduction

The first appointment is FREE for SHINE members!

Book your cupping session here: https://SHINEschedule.as.me/cupping

Happy Mother's Day 🥰from your family at SHINE! We hope you all have a wonderful day!

Craving a high protein workout snack?

Try dotWAFER and dotCOOKIE bars to fuel and recover from your workout.

dotWAFERs are perfect for people “on the go” when whole food is not available or convenient. dotWAFERs are handmade and baked with high quality ingredients. They are high in protein with low cholesterol and a good source of calcium.

dotWAFER and dotCOOKIE bars both have 15 grams of protein!

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Searching for fitness classes tailored for adults with special needs? Your search ends here!

Special Friends Fitness is a small group training session for individuals with special needs. Special Friends Fitness is 60 minutes of neuromuscular training, cardio, strength, and flexibility. All clients also receive a healthy snack or drink at RISE coffee & tea.

Click here to learn more about Special Friends Fitness: https://shinehw.com/special-friends

Gear up for the sunshine! Tank Top Season is finally here, bringing style, comfort, and endless possibilities! ☀️💫

Picture yourself conquering your sunny afternoon run, or embracing the challenge of a rigorous workout session feeling comfy, bright,and free. Say hello to confidence-boosting gear that's as vibrant and dynamic as your spirit! Our SHINE apparel is made for you to wear everywhere!

Drop 'TANK' in the comments or message us for available sizes and colors!

‼️ BCAA RESTOCK ALERT ‼️

Read on to uncover why this is one of SHINE's most popular supplements!

Amino Acids are the building blocks of your muscles and can be found in complete protein sources. Amino acids aid muscular recovery from intense training and exercise and support new muscle growth.

SHINE offers high-quality Dotfit AminoFormula in the delicious flavors Watermelon, Lemonade, and Blue Raspberry.

Did you know all SHINE members get a FREE BCAA sample? Just request yours anytime at the SHINE front desk.

Want to fuel your curiosity and learn the science behind Amino Formula? Click this link: https://vimeo.com/676443596

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Start Your Day Right with this Healthy & Delicious Breakfast Delight

Italian Sausage Sweet Red Pepper Quiche

(Can be made with egg beaters or egg whites only as well)

Ingredients:

▪ 6 ounces cooked Jennie-O Sweet Italian turkey sausage links (1 Lean)
▪ 4 eggs (1 1/2 Lean with 2 egg whites)
▪ 2 egg whites
▪ 1 1/2 cups sweet red bell pepper, chopped (3 Greens)
▪ 1 cup unsweetened almond milk (1 Condiment)
▪ 1 cup shredded 2% sharp cheddar cheese (1 Lean)
▪ 1/4 tsp salt (1 Condiment)
▪ 1/4 tsp pepper (1/2 Condiment)
▪ 2 tbsp reduced fat grated parmesan cheese (1 Condiment)
Directions:

Preheat oven to 350.

Remove sausage from casings. In a medium sized skillet, brown sausage over medium high heat until cooked. Drain and set aside.

Grease a 9 inch pie dish.

In a bowl, whisk the eggs, egg whites and unsweetened almond milk together. Stir in cheddar cheese, cooked sausage, and chopped red pepper. Add salt, pepper and grated parmesan cheese stirring until combined. Add egg mixture to sprayed pie dish.

Bake for 30 to 45 minutes or until knife inserted in the center comes out clean. Remove and let cool in pie dish for 5 minutes before slicing and serving.

4 Servings (1/4 of quiche) with
1 Lean, 1 1/2 Greens (need 1 1/2 more per serving), and 1 Condiment per serving

Schedule Your HerScan for April 3 at SHINE Now! Early detection saves lives. Let's prioritize prevention and awareness together. 💕

Use the link below to schedule your appointment: https://www.herscan.com/register

Adding an ultrasound screening to your breast health regimen is smart prevention. The power of ultrasound can increase the detection of breast cancer from approximately 48% to 97%, particularly in women with dense breasts.

HerScan offers fast, affordable, and convenient access to important ultrasound technology.

▪ Painless
▪ No Radiation
▪ Implant Safe
▪ Radiologist Read
▪ No Prescription Required
▪ Only $295 (a value of up to $1,100)

Your HerScan screening includes a scan of both breasts with the axilla, (underarm area), the Radiologist Reading Fee, all for $295 (a value of up to $1,100).

Enhance your well-being today. 🍃 Subscribe to the Lighthouse Nutrition newsletter to receive expert insights, tips, and updates on Nutrition Response Testing and Nutritional Therapy. The owner of SHINE, Nicole DeWard, has been a NRT practitioner for 2 years and became a Nutritional Therapist last year. She has already helped dozens and dozens of clients who are on their way to their best health!

Click the link below to subscribe ⬇
https://bit.ly/subscribeLighthouseNutrition

Experience Fitness, Fun, and Friends at Special Friends Fitness

Special Friends Fitness is a small group training session for individuals with special needs. Special Friends Fitness is 60 minutes of neuromuscular training, cardio, strength, and flexibility. All clients also receive a healthy snack or drink at RISE coffee & tea.

Learn more about Special Friends Fitness here: https://shinehw.com/special-friends