Andrea Metcalf

You know Pilates is great for improving posture and strengthening the core, but did you know a regular Pilates practice can help strengthen your entire body? Check out these four Pilates-based moves for strengthening the legs, which can be done just about anywhere and require little to know equipment.

If you are new to exercise or you’ve been on an extended break, getting back on track can be a challenge. If you go too hard at first, you may experience deep muscle soreness or an injury that causes you to abandon your efforts after just a few days. Here’s a workout that will help you avoid these pitfalls and put you back on the road to better health and fitness.

As a health and fitness pro, your exercise selection, in-class persona and music choices are all important, but what you do before and after class matters, too. Here are 10 ways to connect with your participants before and after class.

When temperatures drop and winter sets in, running outdoors may not be as appealing as it is during those temperate spring and fall days. Here are a few ideas to keep you running and active, both outside and inside, this winter.

If your health club or gym is feeling a little empty this time of year, use these six strategies to keep your members in the gym and drive business throughout the holiday season.

Protein is a powerful macronutrient and without it, you might have more difficulty maintaining both your weight and consistent energy throughout the day. Here are six key benefits to eating more high-quality protein.

Many people work out on a regular basis, but don’t feel like they are getting all the benefits, such as increased energy, better sleep, better weight maintenance, improved attitude and outlook, and even a better shape. But here’s the good news: Follow these simple tips and you’ll be sure to get more out of every workout in no time.

If you are passionate about helping people create happier and healthier lives, you’ve undoubtedly considered a career as a personal trainer. There are many ways to enter this profession, but starting with education and certification is key. Certification is required for working in any established gym, but it will also give you instant credibility with potential clients and the tools you need to safely train your clients.

Exercising in the heat can be challenging. Your body starts to sweat to cool down. But if you’re working out and your body stops sweating you may have a more serious problem: heat related illnesses (heat exhaustion or heat stroke).

You plan and prepare and come to class pumped to deliver an awesome fitness experience for your participants. There are, however, a few things that can ruin a class and have people sneaking out the back door or, worse yet, skipping your class altogether.

If you feel like you need more time for yourself—time to eat better, exercise more, declutter your home or just making some changes—here are five ways to accept and address the challenges of life and succeed.

Yoga has been around for centuries. It is the union of mind and body and one of the most widely practiced forms of exercise in the world.  Yoga consists of patterns of stretches, balances, and strengthening movements focused with conscious breathing techniques. As it has become more main stream, many people are finding the benefits of a regular practice.  Here are 5 reasons why yoga may be right for you.

Wondering how you can survive the holidays without packing on extra pounds? Check out these 10 survival tips, which will help keep you from overindulging while you’re at a party so you can stay on track with your health and fitness goals.

Lack of time is the most common reason for not working out, which is why it’s no surprise that 20- to 30-minute express workouts have become so popular. Everyone wants to get more done in less time. While you may be speeding things up with high-intensity interval training (HIIT), you might also consider slowing things down with super-slow weight training. Learn why both of these workouts can produce amazing results.

Many people have found relief from chronic back pain by regular performing Pilates exercises. Here are 10 moves that, when practiced regularly, can help improve posture and strengthen the support structures that take pressure off the lower back.

Have you ever noticed that some people just seem to know how to live healthfully and do all the right things? While a healthy lifestyle comes naturally to some, others have to work at it. Here are seven highly effective health habits that, when adopted gradually over time, can lead to huge health benefits.

Exercising outdoors in the summer can be a lot of fun, but it also can increase your risk of heat-related illness like heat exhaustion and heat stroke. Learn how you can safely exercise outside even when the mercury is on the rise. Here are six tips for staying cool while you heat up that calorie burn.

Did you know that some common lifestyle habits could be counteracting even your most diligent efforts to eat right and exercise regularly. Learn what these habits are and what simple changes you can make daily to achieve big results on your scale and health.

Running is super popular again, thanks in large part to the popularity of 5K races. With millions of people rediscovering the joy of running, it makes sense that more and more products are being produced to help enhance the experience. Here are six products that are sure to not only improve your running, but make it a lot more enjoyable as well.

Don’t sacrifice healthy eating for eating extravagantly. Here are eight simple ways to make your diet healthier without losing flavor or satisfaction.

Are you dealing with chronic pain in your back or joints? If you are, here’s some good news: While many people believe that a pill can offer the answer to health, exercise and diet is most often the best medicine. Learn how you can alleviate or prevent pain by attaining and maintaining proper alignment, maintaining a healthy body weight and eating a diet rich in anti-inflammatory foods.

Flexibility is so important to maintaining a healthy, strong body, especially as we age. On the ACE Fitness blog, learn how to improve your flexibility.

It’s the one component of fitness that is most likely to be overlooked, especially when time is tight, but flexibility training is absolutely essential to maintaining a strong, healthy body that moves well at every age. Take a few minutes to test your flexibility and learn what just 10 to 15 minutes of daily stretching can do for your overall strength and balance.

Turkey Trots—typically 5K and 10K races—have become hugely popular throughout the United States, with participants of all ages joining together to have fun and raise money for great causes. Whether you walk or run, ACE has developed some great training programs that will help you get ready, so why not consider adding a healthy new tradition this year to your Thanksgiving festivities?

When it comes to finding a convenient, accessible form of exercise, it’s tough to beat walking. But even a great walking routine can get boring after a while. Fitness pro Andrea Metcalf offers three great ways to use technology like apps and gadgets to maximize your walking workouts and increase your motivation to keep putting one foot in front of the other.

Awareness of the dangers and prevalence of breast cancer has never been higher, but do you know that lifestyle choices can play a huge role in reducing one’s risk of developing breast cancer? In recognition of National Breast Cancer Awareness Month, here are five important lifestyle tips you can start following now to empower your health.

When it comes to convenience and effectiveness, it’s tough to beat walking for exercise. Great for newbies and seasoned exercisers alike, walking offers numerous health benefits and can be done almost anywhere. Fitness pro Andrea Metcalf offers her top 10 tips for adding variety and challenge to your usual walking routine, whether you take it indoors or out.

Chronic stress can wreck havoc on both your emotional and physical well-being. After all, when life feels unmanageable or hard, the body releases the same types of stress hormones it needs to respond to dangerous situations. These tips from ACE Health Coach Andrea Metcalf can help you manage that stress and help you better respond to the challenges of modern daily life.

Which is better: Two hours of exercise, performed once a week, or daily 20-minute workouts? A new research study set out to find the answer to this question, as well as determine the optimal workout plan for lowering one’s risk for metabolic syndrome. Here’s what you need to know about this new study, as well as how to determine the best exercise schedule for you.