Safety Tips for Cold Weather Training

At Sullivan Personal Training, we take pride in training clients in all climate conditions and as Park Hills Trainers continue with their own strength and conditioning regimens in all weather types. From scorching heat to bitter cold, you can find them running at the track or engaging in outdoor circuit training sessions. While it is possible to continue training in all types of weather conditions, there are some things you should take into account when training in the cold weather. Five such insights are presented below from Farmington Personal Trainers.

Drink Water

When training in the cold, you may have the perception that you do not need to drink as much water because you are not sweating as much. While you may not be drenched in sweat like during the summer months, it is still critically important to stay hydrated during your training as your body is still losing fluids. Drink water continually to fuel optimal training.

Wear Layers

If you are training outdoors during cold weather, it is important to wear layers. When you initially commence training you may be very cold, but after a thorough warm-up, you may start to overheat when excessively bundled up. Layers provide flexibility and allow you the opportunity to adapt your comfort level to the training environment.

Consider Sweat Wicking Fabrics

In addition to wearing layers, consider purchasing some type of sweat wicking fabric to wear as your base layer. Sweat wicking fabric can keep you dry while you are training. Being wet and cold during a training session is never a good experience.

Wear Sunscreen

While it may be counterintuitive, if you are training outdoors, you should still wear sunscreen during the winter months. Even if the temperatures are not high, the sun can still damage your skin and exact a physiological toll that can negatively influence your training. If there is snow on the ground, this risk is amplified as additional sunrays reflect off the ground.

Avoid Ice at All Costs

Many people have preferred routes with regards to running outdoors. It may be tempting to persist in running along these routes no matter the conditions, but cold weather brings slick conditions. One fall and you may be out of commission for weeks. Consider shifting your running inside or to another route that you are absolutely sure is free of snow and ice.

Top 5 Reasons a Nutrition Counselor Can Help You

The common goal of Park Hills Nutrition Counselors is to create enjoyable yet structured personalized action plans in order to assist individuals with achieving their wellness short and long-term goals. By utilizing a formulaic approach, the body will receive the necessary nutrients to restore balance and vitality. Here are the top five benefits to participating in active nutrition counseling.

Improve Current Health Conditions
Many clients decide to partner with a nutrition counselor or registered dietitian after a thoroughly discussion with their primary doctor. In many cases, physicians urge their patients to pursue nutritional support if they are diagnosed with conditions such as: diabetes, irritable bowel syndrome, rheumatism, menopause, fibromyalgia, chronic fatigue, hormonal imbalances, eczema, cardiovascular disease, acne, obesity, and yeast infections. Studies have shown that trans fat, high fructose corn syrup, sodium, artificial sweeteners, and chemicals are directly linked to major illnesses. Therefore, learning the correlation between food choices and health is vital to mitigating disease symptoms and improving overall well-being.

Maintain a Nutritious Diet
Nutrition Counseling in Farmington MO encourages their program participants to regularly consume foods that are rich in nourishing components such as fruits, vegetables, whole grains, eggs, fish, yogurt, beans, nuts, raisins, and chicken. These edible selections contain many vital minerals, nutrients, and anti-oxidants that contribute to a low-fat diet, and ultimately helps manage weight.

Encourage an Active Lifestyle
Because eating and exercising are synergistically related, great nutrition counseling often facilitates an active lifestyle. According to much research, the consistent consumption of healthy foods contributes to increased energy levels and sustained positive moods; therefore, individuals who are committed to following a healthy diet will most likely maintain an active lifestyle as well.

Receive Vitamin Supplement Guidance
In addition to recommending fitness programs and exercise routines, most nutrition counselors encourage their clients to ingest nutritional supplements. By participating in customized nutrition counseling, individuals may glean knowledge from their health expert concerning the industry’s most potent vitamins and minerals.

Improve Overall Wellbeing
After many nutritional counseling sessions, clients will improve their confidence and self-worth as the structured program will positively impact every area of a person’s life. Many active participants also report renewed vigor as well as enhanced physical appearances. Some patients will even experience increased concentration and prolong memory.

Moreover, with the partnership of highly qualified physicians, successful nutritional counseling seeks to combat the underlying cause of chronic diseases, mental disorders, and other medical conditions.

Save Calories at Thanksgiving Dinner with This Stuffing Makeover

The average person eats 4,500 calories during Thanksgiving dinner. With leftovers, extra slices of pie and sitting on the couch while watching football, it’s easy to gain serious weight during the holiday season. Save your waistline this Thanksgiving without feeling deprived with healthier versions of the food you love.

Traditional stuffing is made with torn bread that is drenched in butter, herbs, spices and chopped vegetables. High in carbohydrates, calories and fat, stuffing is a side dish that can wreak havoc on a healthy lifestyle. Put your stuffing on a diet with this healthier version. Quinoa replaces the traditional bread, making it lower in carbohydrates and higher in protein. The butternut squash in the dish gives it a healthy dose of vitamin A and fiber, helping to keep you full. Finally, the cranberries and pistachios give it a sweet and salty taste that will make it a new family favorite.

Quinoa Pistachio Stuffing

Serves: 4-6 people
Preparation and Cooking Total: 45 minutes


1 white or yellow onion, peeled and diced
1 medium-sized butternut squash, peeled and cubed
3 garlic cloves with peel still intact
1 tablespoon olive oil
Salt and pepper, to taste
2 cups quinoa, rinsed and drained
4 cups chicken broth
1 tablespoon orange zest
1 cup of dried cranberries
1/2 cup pistachios, shelled and roughly chopped


Preheat oven to 425 degrees. Line a large baking sheet with foil and brush lightly with olive oil.

In a large bowl, toss the onion, butternut squash and garlic together. Drizzle the olive oil over the vegetables until all are completely coated. Pour onto the prepared baking sheet, spreading evenly. Sprinkle salt and pepper evenly over the vegetables. Bake for 30 minutes or until the squash is softened and starting to brown on the edges. Remove it from the oven and set aside. Once the pan has cooled, remove the garlic cloves and discard.

In a medium-sized saucepan, combine the quinoa, water and orange zest. Bring to a boil, cover and reduce the heat to a simmer. Cook the quinoa for 20 minutes or until all of the water is absorbed. Fluff lightly with a fork and set aside until it has cooled to room temperature.

Once it has cooled, combine the squash mixture, quinoa, cranberries and pistachios in a large bowl. Taste and season with additional salt and pepper if needed. Serve the stuffing immediately.

At Farmington Nutrition Counseling, we understand the temptations that come along with Thanksgiving. We are dedicated to helping our clients stay on track with their healthy lifestyles, without sacrificing the traditional foods of Thanksgiving.

5 Reasons to Have a Personal Trainer


Millions of people struggle with their body size and weight and overall fitness goals. However, these same people do not know what to do in order to change how they look and feel. A personal trainer can be a great resource for anyone looking to get back into shape. Here are 5 reasons to have a personal trainer.


Personal trainers should be able to provide motivation to you on your fitness journey. Changing your lifestyle can be difficult, and it is important that you have a lot of motivation while you are working towards a goal. Always remember to keep the long term in mind when going through a workout program.


A Farmington personal trainer, like the trainers at Sullivan Training,  will be able to provide expertise to your needs in the world of health. There are many people that do not have a background in health or fitness, and a personal trainer can be a wonderful opportunity to learn different aspects of this field. There are many things that the average person does not know about health and wellness, and anyone that is looking to increase their knowledge should get a personal trainer.

Diet Guidance

A diet plan is one of the most essential aspects of changing your fitness. There are many ways that a person can eat in a more healthy way. A personal trainer should be able to design a diet plan to fit your needs and workout goals. This is one of the most important aspects of increasing your overall levels of fitness.

Workout Designs

Different people should have different workout plans depending on their fitness level, age and goals. However, many people just want to do the typical exercises that they have heard about for years. Always look to a personal trainer for different workout designs for your needs. Over the long term, just minor tweaks in the workout design can go a long way in helping you reach your goals.

Supplement Advice

Finally, one of the most important pieces of getting in shape is supplementing with vitamins or protein. Depending on your workout goals, you may use a lot of supplements or very little. No matter what your goals are, it can be very beneficial to have a personal trainer walking you through all of the different types of supplements and how they may or may not help you reach your goals.

Fitness Fun in the Fall

Fall is an ideal time for engaging in a variety of outdoor fitness activities. Cooler temperatures mean added comfort and fewer physical demands in terms of hydration. The changing colors of the landscape during the season serve as a beautiful backdrop. Being outdoors during this time of year provides the chance to enjoy the wonders of nature. A personal trainer Fredericktown suggests that if simply walking or jogging seem mundane, there are various other options to stay active.

Visit a State Park

In southeastern Missouri, residents have the chance to venture out of the confines of Park Hills Fitness to one of the many local state parks. Conveniently located at the foothills of the Ozark Mountains provides the chance to enjoy a number of different outdoor recreations. Bring or rent a bike and explore the many trails while taking in the scenic views. Trails differ in difficulty and range from offering leisurely rides to more thrilling mountain biking adventures. Rent a kayak and experience the landscape from the river’s point of view while getting an upper body workout. If desiring more of a physical challenge, hike a mountain trail and scale one of the many peaks for total body fitness.

Learn Disc Golf

If traditional golf leaves something to be desired, consider a more interesting variation. Developed during the 1970s, the sport is similar to regular golf but requires throwing a disc from one basket location to the next in lieu of hitting a golf ball with a club. Engler Park in Farmington has an 18-hole disc golf course divided into a front nine and a longer, more difficult back nine. The layout is reminiscent of traditional courses that include water features and amazing landscape. Game participants get exercise by strolling around the course and work upper body muscles by hurling discs at the intended target. The course is free of charge and a sport that can be enjoyed by guests of all ages.

Outdoor Boot Camp

Led by a fitness coach, boot camps feature a variety of activities designed to sculpt and slim the body while providing a cardiovascular workout. Activities might range from performing a selection of warm-up exercises to running along hill trails, climbing trees or navigating natural or man-made obstacle courses. Sessions typically involve a group of like-minded people desiring to get or stay in shape while enjoying the great outdoors.

Glow Groups

Walking or running at night provides the chance to enjoy the tranquil side of nature. Participants typically wear reflective clothing, which includes carrying or attaching glow sticks for safety. The sticks and clothing ensure that individuals are visible from a 360-degree angle. If established groups are not available, people might encourage one or more friends or family members join them in the quest to achieve better health.

4 Tips for Beating Fall Allergies

At Sullivan Training, we have many people who come in that are experiencing fall allergies. Ragweed that blooms throughout the autumn months coupled with the falling leaves that become moldy after hitting the ground leave many allergy sufferers experiencing symptoms of allergies.

Approximately 10 to 20 percent of those in the United States suffer from fall allergies. Symptoms can include a stuffy or runny nose, sneezing, itchy or watery eyes, coughing and an itchy throat. Farmington personal trainers recommend these four tips for beating fall allergies and enjoying the cool autumn months.

1. Stay Indoors When Pollen Counts are High

Ragweed’s pollen is released during the late summer and early autumn months. Studies have shown that pollen counts are highest in the morning. We are very pro-exercise at Sullivan Training. Those who enjoy exercising outdoors should move their workouts to evening hours to avoid high pollen counts. Following your local news can alert you to when pollen counts are especially high and can indicate that you need to stay indoors. Pets who spend time outdoors should be bathed regularly to avoid bringing the pollen indoors.

2. Clean Effectively

A high-quality vacuum should be used daily to remove pollen and dust that may come into the house. Brooms, however, are not as effective at removing allergens; damp mops and damp dust cloths should be used instead. Linens should be washed one to two times per week to remove animal dander, pollen and other allergens.

3. Run Your Air Conditioner as Long as Possible

Keeping windows and doors shut and running the air conditioner for as long as possible will help to keep pollen out of your home. A good HEPA filter on the unit will help to cleanse the air and remove allergens that come into the home.

4. Avoid Indoor and Outdoor Mold

Fallen leaves, compost heaps and rotting logs can all contain a large amount of mold. Removing dead vegetation promptly and keeping rain gutters clear of leaves will help reduce the mold in your yard. If you are outdoors doing yard work, be sure to wear a mask to avoid breathing in the mold. Check for indoor mold under sinks and around appliances. If leaks are found, repairs should be made and the mold should be removed.

These tips will help you to enjoy your fall season and stay free from the symptoms of allergies.

Healthy Yogurt Choices

When purchasing yogurt from your local Farmington MO grocery store, it is important that you select one that’s healthy for you. Today, there are many kinds of yogurt on the market that are over sugared and filled with little to no nutritional value. It can be hard to spot the difference between these types of yogurts, but below are some tips for choosing healthy yogurt over the rest:

Natural Sugar vs. Added Sugar

When looking at the nutrition label, keep in mind that any yogurt will have sugar in it. That’s because yogurt comes with natural sugar in it called lactose. Even plain yogurt will have a bit of sugar added to it to deliver a sweet flavor. The nutrition facts found on the label mix both the natural and added sugars together under the “sugars” category. In order to sort the natural sugar from the added sugar, you must look at the ingredients list.

According to The American Heart Association, it is recommended that a women’s maximum intake of sugar per day is 6 teaspoons. Men, on the other hand, have a recommended maximum intake of 9 teaspoons of sugar per day. Some brands of yogurts use sugar substitutes in their product instead of added sugar. When brands do that, the total sugar amount listed on the label will decrease. That is why a personal trainer Farmington will suggest that you buy a plain yogurt and flavor it yourself with all types of natural sweeteners such as maple syrup or honey.


Yogurt is often eaten as a snack or meal because of all the good bacteria it contains. The good bacteria is what’s known to help keep your digestive tract working properly. To see if the bacteria you want is included in the yogurt you picked out, read the ingredient list. Look for words like B. bifidum, L. casei and B. Longum.

Greek Yogurt

Greek yogurt has been gaining in popularity over the years. This is due to the fact that Greek yogurt tends to have less sugar than the more traditional kinds found in the grocery aisles. That’s because, as any nutrition Farmington MO expert would tell you, some of the sugar in Greek yogurt is lost during the straining process. Besides this, Greek yogurt also contains less lactose per serving, making it much more ideal for someone who is lactose-intolerant.

Healthy Lunch Break Habits

Many times at work, we get the urge to continue with our productivity and skip our lunch break completely. Instead of taking the time to eat and get a healthy meal in, we’re rushing to finish up a task. However, lunch breaks are crucial. Check out some healthy habits below that you should adopt during your lunch break:

Ditch the Screens

Most individuals spend the majority of their time at work looking into a screen. This includes everything from sitting at the computer at your desk to organizing data on your tablet. That’s why the best thing you can do on your lunch break is to get up and away from any and all screens at the office. This will give your eyes a rest. Use this time instead to be more active. You can spend this time doing everything from getting errands done to attending a exercise class.

Eat Your Lunch

Eating your lunch may sound like the obvious way to spend your lunch break, but it actually may surprise you how few people do this. When you eat lunch, you won’t find yourself fading and getting exhausted halfway through the afternoon. A healthy lunch will give you that boost of energy that you so desperately need to be productive at work. Plus, a great lunch will help you stay alert and focused. This ultimately allows you to get much better quality work done.


While most individuals have co-workers, a lot of times there isn’t a chance to really bond with one another. Every interaction is brief and strictly work related. That’s why lunch is the perfect time to socialize with your co-workers. Go out to lunch together and talk about how your day is going. If you rather not spend time with a co-worker, you can always opt for connecting with a friend, family member or even a client. This means everyone from your Farmington fitness instructor to your neighbor.

Think About Your Day

When you’re extremely busy at work, it can be hard to figure out if your day is right on track. That’s why your lunch break is a fabulous time to take a step back and see how your day is going. Are you making progress? Have you been able to get through your to-do list? If not, you may want to use this lunch break as a time to evaluate your day and move whatever necessary around. This not only refers to your work schedule but also your personal life once work ends. What will you do as soon as you get out of work? Where will you eat dinner? Will you have a chance to stop at the gym to see your personal trainer Missouri? It’s important to have your life planned out.

5 Benefits of Massage Therapy

Massage therapy offers a long list of benefits and is increasing in popularity as a treatment for healing specific areas of the body instead of simply using it as a way to relax. By manipulating the muscles and tendons, it allows stress to leave the body and for nerve damage to be restored with time. For those with various ailments, there are many different reasons to consider massage therapy as a viable treatment option.

1. Relief for Insomnia

Approximately 60 million Americans suffer from insomnia and have trouble falling asleep at night due to various causes. A Massage Therapist Farmington can promote relaxation and target specific areas of the body that are tense while releasing serotonin to prevent poor sleep patterns.

2. Alleviates Headaches

For those who suffer from chronic headaches or migraines, massage therapy at Farmington Massage is one of the most effective treatments available instead of relying on medication. Locations like Farmington Massage targets specific pressure points to regulate blood circulation and relieve tension where clusters of nerves are located.

3. Promotes Healing with Sports Injuries

From hamstring strains to tennis elbow, massage therapy at Farmington MO Massage can assist in healing common sports injuries that occur with physical activity. By improving the blood flow and stretching tight tissues, getting a massage can increase the recovery time to flush out swelling or inflammation in the joints. Swedish massages and deep tissue massages are most ideal for typical injuries while loosening scar tissue.

4. Suppresses Chronic Pain

Chronic pain can be debilitating and is common among those who are diagnosed with conditions that include arthritis or fibromyalgia. The release of serotonin that occurs with massages with a Massage Therapist Farmington alleviates stiffness and discomfort involved while promoting more mobility throughout the body. Although chronic pain can cause a number of sleep disorders, massage therapy can also counteract the symptoms and aid the individual in improved sleep at night due to alleviated pain.

5. Better Posture

Patients at Farmington MO Massage often experience improved posture due to loosened muscles that cause hunching over throughout the day. Loosened muscles eventually allow the body to reposition itself to its natural state and make it easier to stand up straighter with minimal effort. This will ultimately improve digestion by placing less pressure on the internal muscles and even improve breathing patterns for overall improved health.

Ending Your Day With Healthy Habits

Many are trying to get back into shape and get healthy. One of the best ways to do this is to end the day with healthy habits. Speak with a personal trainer at a Farmington MO gym to learn some more about these, and to create a personalized plan to get healthy and achieve every goal.

One of the best ways to end the day with a healthy habit is to avoid alcohol before going to sleep. This can disrupt sleeping patterns for several days, and that can take a negative toll on a person’s health. Sleep is important, and the exact amount that each person needs varies from person to person. However, most people seem to need between seven to nine hours of sleep every night.

Always end the day with a healthy diet, and a personal trainer Farmington MO will be able to help people to create the perfect diet to meet their needs. This includes getting the right amount of fruits and vegetables. In many cases, a great thing to have right before going to bed is green tea. Studies have shown that this can help to decrease belly fat, and it could be just the thing to help people to fall asleep at night.

Getting regular exercise is also shown to improve sleep. Remember that it is important to get rest after a hard day of exercising, and that taking a little time to rest can improve overall results. A personal trainer can explain exactly what types of exercises to do, and they will have information about how long to rest. Using a personal trainer is the best way to get fast results, and they are professionals who know how to change bodies.

No matter what the reason for getting healthy, choosing to stay healthy through the end of the day makes a big impact. Getting good sleep makes a big difference, and can change the way that people feel throughout their busy days. Use a personal trainer who can explain exactly how to get the best results, and don’t wait any longer to start reaching every goal.