It’s true that one of the most frustrating things about a morning or midday workout is freshening up afterward. You have to have things prepared, especially if you are working out right before work or even during work, such as on your lunch break. You want to feel refreshed and look refreshed, not flushed or…

Trying to fit in exercise when you are already struggling to balance work, family, play and sleep can seem like an impossible task. However, there are several ways you can make the most of 20 minutes in terms of improving your fitness. Whether you are able to get to join us at a health club,…

With summer just around the corner, lots of women are looking forward to swimsuit weather. But what if you don’t yet have that “perfect” bikini body? No worries; you’ve still got time to sculpt those muscles, burn that fat, and get bikini-ready for summer. It’ll take some hard work and dedication on your part, but…

Are you ready to kick your body into shape? If so, then you’ll want to start a strength-building routine. If you’re new to strength- and muscle-building, however, there are some things you’ll need to know before you get started. By following these strength building tips, in addition to staying motivated and determined, you’ll be well…

Not all exercises are created equally. The plank is a veritable superpower of the fitness world and doing planks with give you much more than a satisfied feeling of accomplishment. How do I Plank? A plank is so seemingly simple that it might not seem like a workout at all… at least until you get…

What you eat is important. It affects stress, sleep, body image, and overall well-being. These days, the number of philosophies on nutrition are endless and trying to determine the best way to make good food choices can be overwhelming. We like to keep our focus simple: Eat Real Food. That’s it. If you can stay…

Learn more from about foam rolling from South Head Trainer Kyle Davey!  

Apple-Cranberry Spinach Salad The holiday season is here and many of us are looking for ways to maintain good eating habits without missing out on holiday favorites. This salad recipe will please the toughest critics while holding strong to the Fit Five principle of real, fresh food. We’ve added candied pecans and crumbled blue cheese…

The winter season is upon us and Swish Director Cody Crowe is ready to put a new spin on basketball in the Salem-Keizer area for players currently in the 2nd-8th grade. The mission of Swish is simple: Swish is “where players become leaders”.  Cody and his team are committed to place focus on athletes as…