One of the most neglected aspects of fitness is improving one’s flexibility.

For years, I have lifted weights, and for years, I neglected to stretch those same muscles I was flexing and contracting routinely.

The result: I looked good, but I wasn’t very functional and was becoming increasingly less mobile. My back began to tighten up and was constantly sore and uncomfortable. Needless to say, I had to do a total 180 and start stretching for an hour a day to undo the imbalance I created.

Stretching has done wonders for my joints and muscles. Stretching reduces stress, increases blood flow and oxygen to organs and extremities, and improves mood and clarity of thought.

I actually feel more alive since I began stretching regularly. My muscles are just as strong, if not stronger, but they are also loose and unrestricted. Back pain has subsided tremendously. Soreness and tightness are a thing of the past.

The average...

Are you well-balanced?

• Can you balance on one foot for 30 seconds?
• Can you walk a straight line without tipping over?
• Can you close your eyes and balance? On one foot?

Balance is an everyday function that requires core and stabilizing muscles. The key to good balance is strengthening these muscles. There are many exercises that can be used to achieve good balance.

The Bosu Ball (think of a normal exercise ball cut in half) is one of the many great tools that engage those core and stabilizing muscles.

As a trainer at O2 Fitness, I use the Bosu Ball to create a strong core and better balance in my clients. Also, muscle recruitment is a neurological function that allows the brain and body to more efficiently work together.

We all want stronger abdominals, back, legs, etc. and the health benefits of a strong core are overwhelming.

So ask yourself, "Are you a well-balanced person?"
...

Whether you want to lose weight, build muscle, train for a sporting event, or improve your overall health, achieving your health and fitness goals requires a long-term commitment. It’s never a quick fix.

Your degree of success depends on your motivation, which can be summed up in three words: psychological, physical and visible.

• Psychological: Exercising can be a mental challenge as much as it is a physical one. Oftentimes, it is one of those things that we let slide. We say to ourselves “tomorrow,” because we’re just too busy or too tired today.
  
  Don’t make excuses. Set yourself up for success by creating an environment that allows you to fit exercise into your daily schedule. A good way to do so is to hold yourself accountable to someone else. Get a gym partner or a personal trainer, and schedule time to work out in advance. When you know someone else is counting on you to show up, you’re less...

I (Joni) am continually amazed by my clients and the transformations of their bodies, minds, and spirits. Our focus in the beginning is to understand that once they start training that it takes not only drive and determination but also a commitment of time.

Developing clearly defined goals and ways to achieve them are key to success when it comes to health and fitness. Creating a partnership with a personal trainer is one of the best ways to ensure that you reach and exceed your aspirations.

We provide the motivation and expertise. Our clients just show up for a new experience of what their bodies can do and how far they can be pushed (depending on their fitness goals). The mind-body experience is touched at a new level with training.

Will you be able to meet your goals by yourself? If you are new to exercising or to a gym, you're guaranteed a better, more effective workout than going at it alone.

If you're deciding whether to take the plunge,...