Welcome to UCLM

A Higher Degree of Health & Wellness

    Jessica Rudloff, Personal Trainer


    Recent Posts

    What's the Deal with Caffeine before Work-outs?

    Waking up for an early morning workout or waiting until after work to exercise can be equally exhausting.  Feeling sluggish going into a workout could limit the results of the session. Moderate caffeine intake is an easy way to boost energy and see more results from exercise.

    Does Fasting Help Burn Fat?

    FACT OR FICTION: EXERCISING IN A FASTED STATE BURNS FAT?


    There is a circulating theory that exercising in a fasted state (empty stomach) will cause the body to burn more fat than in a fed state (eating at least 3 hours before exercise).  This theory is very attractive to people wanting to lose weight, burn fat, and tone up.  However, multiple studies show this approach to be counterproductive to losing fat and building muscle.  In fact, most studies do not a find a difference in fat loss between fed and fasted state groups.

    What Should You Eat to Build Muscle?

    It's all about the macronutrients!

    Outside of the gym, it is your job to supplement your body with the right food! Hopefully you already know to cut down processed foods, decrease sweets, and increase fruits and vegetables. But, what should you eat to tone your muscles and decrease body fat?

    Foam Rolling: The Drug-Free Pain Reliever

    foam rolling: better workouts, less pain

    How to videos below!

    You’ve finally gotten to the gym after a long day of sitting at a desk. Good news… you’re here! Bad news… you’re stiff. The best way to relieve this stiffness and prepare for exercise is to start a foam rolling routine. Please help yourself to a buffet of foam rollers in our foundations room, turf room, and second floor pilates studio. Can't spend that much time at the Club? Purchase your own to use at home from any sporting goods store.

    Preparing Healthy Dinners with a Busy Schedule

    After a day full of activities, now it’s time for dinner.  Work, school, soccer practice, tutors, and piano lessons surely keep the fast food drive through in business. Good news... we have plenty of ways to serve fast food without paying a visit to McDonald’s. Fixing healthy, quick, and tasty dinners has never been so easy.

    Packing Healthy Lunches for You and Your Family

    In our last post we talked about winning the breakfast battle. Hopefully, you've mastered that and are ready to perfect lunch prep! Brown bagging lunch for students, and yourself, is almost always the healthiest option to refuel for the afternoon.  We can make this process hassle free and a 15-minute piece of an evening or morning routine. Personal Trainer Jessica Rudloff shares a quick, easy, and super healthy way to conquer packing lunches.

    Back to School Healthy Breakfast Plan

    Off to the races!  We are back to school, CLM!  For some of us, this means waking and feeding one or more children, plus yourself.  Monday through Friday is now game day, and that means tackling each day with breakfast. It’s a new school year, the perfect time to make breakfast a habitual staple for the family. Personal Trainer Jessica Rudloff shares some of her nutrition expertise on the subject.

    Keeping a Healthy Routine during Vacation

    Whether it's Spring Break, Summer Vacation, or an extended weekend get-a-way at the shore, time off from our routine always presents a challenge in sticking with healthy habits. 

    To avoid this common vacation pitfall, two of our favorite fitness experts – Personal Trainer Jessica Rudloff and Group Exercise Director Dori Nugent – share their thoughts on how to use this time to keep up our healthy routines or even start new ones!