Inclusive Weekly Workouts

Every week, Ryan Lockard from Specialty Athletic Training brings us quick tips and inclusive workouts to try. Specialty Athletic Training, Vancouver, is based out of the Stephen’s Place gym. Having Ryan and his crew here makes our residents–and the Vancouver community–much healthier. Many of our residents love working out with the team so much that they… Read More

Determining Your Caloric Needs

Tailor your caloric intake based on your goals and activity level to get the most out of your workouts. Below is a table that will help you find your daily calorie intake range based on your activity level and goal. For example, if I was a moderately active individual that weighed 150 pounds (lbs) and had a goal… Read More

Inclusive Exercises for Everyone: Band Pull Aparts

Band Pull Aparts are great for inclusive training in a group, or for beginner to pro athletes. They’re an easy way to strengthen your upper back, shoulders and overall posture. They’re also great exercises to do while traveling as the band is literally the most transportable piece of gym equipment available to humans. Here’s how to incorporate Band Pull Aparts… Read More

Bring Order To Your Workout

Photo Credit: Mary Rebekah Moore When you go to the gym, what is the first thing that you do? Do you go straight to the dumbbell rack and start doing bicep curls? Do you head to the bench press to see what your one rep max is? By programming your workouts and having the correct… Read More

BOSU Ball Plank with Knee Tuck

  Here are some quick tips to help you get going with the Bosu Plank with Knee Tuck: 1. Start in a full plank position with palms on the BOSU ball and hands in line with your shoulders. 2. Brace your core. 3. Drive your right knee towards your right elbow. 4. Pause at the… Read More

Ultimate Time-Saving Meal Prep Tips

A couple of weeks ago I talked about the Fab 5 Eating habits that are a great start to beginning to having a complete and healthy diet. One of the issues that many of my clients face is the time that it takes to prepare their daily meals and they explain that they often miss… Read More

How to do sit-ups

 Sit-ups are an all around great exercise to develop and tone abdominal muscles. Working on core muscles can help to supercharge other workouts and improve balance. Here’s how to do sit-ups, brought to you by Specialty Athletic Training. Start in a full plank position with palms on the BOSU ball and hands in line… Read More

How Much Protein Do You Really Need?

Q: How much protein do I need? A: This is a common question that our athletes at Lewis & Clark College ask because it is the known macro-nutrient that has an important role in the muscle building and recovery process when training. According to the National Strength and Conditioning Association, the average adult needs .8 grams… Read More

Special Needs Training – Bear Crawl Exercise

Ryan Lockard talks about special needs training with a bear crawl exercise. Ryan brings us another tip for special needs training in our weekly fitness video.  No equipment needed for this one!  The bear crawl is a great total body exercise for strength and improving body control.    1) Place both hands on the ground next to… Read More

The Fab 5 Eating Habits

Ryan Lockard gives us tips on the Fab 5 eating habits you need for a healthy diet. New to eating clean? Or ever wonder when you should eat your meals? Here are the Fab 5 eating habits that will help improve your nutrient timing, calorie control, and food selection. Eat every 2-4 hours: The average… Read More