"Tummy Time" — Laying the Foundation for Proper Movement [You Can Do More]

"Tummy Time" — Laying the Foundation for Proper Movement [You Can Do More]

The so-called “tummy time” is a recommended activity that you do with your child only after she has developed the ability to control her head. For most parents, this simply means putting their baby on her stomach and allowing her play in that position to facilitate the development of the baby’s ability to lift her head and hold her body in extension. This control eventually allows the baby to develop the ability to roll over, and all of that control is what will eventually allow the baby to sit up.

Why Your Ankle May Be Popping [And What to Do About It]

Why Your Ankle May Be Popping [And What to Do About It]

Continuous popping or cracking noises in a joint can be caused by restricted mobility, excessive mobility, an arthritic joint, or an acute injury to the cartilage of the joint. 

In each of these cases, the goal is to restore the proper mechanics of the joint so that it functions correctly.

The Key to Making Progress During Your Fitness Program

The Key to Making Progress During Your Fitness Program

Making progress towards your goal is more than simply adding more weight, more resistance, or more repetitions to the exercises you started with. Another common mistake we see people make is doing the same exercises in the same order every time they go to the gym. You can only increase the amount of weight, increase the number of repetitions, or increase the resistance until a point when your body reaches a plateau or fully adapts to that particular workout.

3 Simple Ways to Achieve Your Fitness Goals — Finally

3 Simple Ways to Achieve Your Fitness Goals — Finally

If you are anything like me, staying on track to achieving your fitness goals, whether it is weight loss or having that perfect "beach bod" for summer, can be quite the ongoing feat. At this point, I have lost track of the number of times I have started an exercise program or routine in an attempt to finally achieve my goal of looking and feeling fit. Inevitably at some point during the program or routine, I stopped exercising, and every time it was because my routine was interrupted— either because I allowed myself to interrupt my own routine due to a tapering of motivation or because I had an obligation during the time I usually exercised. And off the bandwagon I would fall. 

It wasn't until I had to fortune to start working at OnTrack that I was able to find my exercise groove.

Surviving the Holidays: A Nutritional Guide

Surviving the Holidays: A Nutritional Guide

Did you know that the average weight gain for each American just between Thanksgiving and Christmas is 7-10 pounds? There is no doubt that this can be attributed to the fact that the average Thanksgiving Dinner contains 3,000 to 4,000 calories and over 200 grams of fat and that the traditional Egg Nog holiday staple has about 350 calories, almost 20 grams of fat, and over 20 grams of sugar in just one 8-ounce glass.

Now is the time to determine what it is about the season that makes it so special to you and your family. Become conscious of what are the most important parts of the season, and let them shine when they happen!

What's the Deal with Stretching?

What's the Deal with Stretching?

Over the years the philosophy and science regarding stretching has changed dramatically. First, experts said to stretch before exercise; and when you stretch, you should “bounce” or perform a ballistic stretch. Then, they found that ballistic stretching caused injuries to cold muscles, so they decided that it was still important to stretch before exercise– but, stretches should be static, so no bouncing.

The Benefits of Functional Training

The Benefits of Functional Training

I recently read an article posted by a company that sells diet and supplement shakes as well as a training system that is largely based on weight lifting to help people lose weight and achieve a “better looking physique”. The article claimed that “not all exercise will be effective at changing your body to make you look like a fit person.” It claims that the only way to achieve “looking fit” is to do lots of weight training with simple movements repeated again and again.

OnTrack Stories: Meghan Lout

OnTrack Stories: Meghan Lout

I was introduced to OnTrack coaching and physical therapy after having two years of chronic hip pain and life-long foot problems that at least six podiatrists were unable to resolve. I doubted myself, my running capabilities, and whether I would ever enjoy a pain-free life more and more with each failed attempt to resolve the pain.

OnTrack Stories: Pat Driscol

OnTrack Stories: Pat Driscol

I’ve been with OnTrack since 2011. The teamwork with my coach, Kelly, has been amazing! Together, we have surpassed PRs in 5k, 10k and 13.1 that I set 20 years ago. She has brought me from 23rd at Duathlon Age Group World Championships to 4th. At OnTrack, the coaches and athletes are a team that work together, constantly communicate, and show that there are no limits!         

OnTrack Stories: Diane Olechna

OnTrack Stories: Diane Olechna

In April 2014, I decided that I wanted to run in the October 12, 2014 Chicago Marathon. I had not run with any consistency for over six years when I first met with Kim. She first assessed my level of fitness, then developed an individualized running plan that would take me to the starting line at Chicago and across finish 22 weeks later. It is not an understatement to state that I would not have been able to complete the Chicago Marathon without Kim.

Marathon Mental Toughness

Marathon Mental Toughness

Most runners are aware of the importance of marathon taper, resting the body so you can maximize your potential on race day. The 3 week taper is well known. The body recovers from all the hard training, muscle tissues are repaired, glycogen stores are replenished, and you are physically peaking. However, there is another component of the marathon taper that is often overlooked: the mental aspect.