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Planting the Seed

root SUP & Fitness Blog

At root SUP & Fitness we believe that total body wellness is about finding the balance between movement, nutrition, mindset and lifestyle. As our way to help you find that balance we invite you to join our blog community. Here you will find everything from fitness and lifestyle tips and motivation, to real life nutrition advice and tasty recipes to try at home. Come see how our ideas can compliment your journey toward healthy, happy living.

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Up your Performance with Water

Really? Just drinking more water can help do things better? Could this possibly be true? The scientific answer is long, but the quick answer is yes! Water is essential to us, making up approximately 60% of our body weight. Keeping an adequate amount of water in out body effects the function of every single cell in our body. Proper hydration can improve brain function helping us stay more focused, stabilizing our mood and even helping to keep us motivated. This means you can do better in school, stay more on task at work, and even perform better during exercise. When you have an adequate amount of water in your system, your blood volume is increased which allows more oxygen to flow through yo

Transformation Story: Tabbetha Koslofsky

This month we are excited to announce our featured transformation story: Tabbetha Koslofsky. Tabbetha has been a regular part of root's tribe ever since we opened our doors last year! She comes consistently and is always quick to offer support and encouragement to others. Tabbetha has made so many strides!! Last holiday season was the first in many years, that Tabbetha was able to breath through the normal seasonal-stressors that go along with being a full-time working mom, sister, friend, and wife. She was able to enjoy the holiday season and be present in a way that had escaped her in the past. As her trainers, Jenn and Cathy have seen amazing growth in what she can do physically. She is a

Quinoa Salad

This weekend we celebrated my sisters birthday with a day in the pool and a cookout. This salad made a delicious side dish to the meat we grilled, but it's good enough to stand alone and the leftovers have made for a few tasty lunches for me this week. Perfect for when you want dinner to come together quickly, you can precook the quinoa and set it in the fridge up to a day ahead so all you need to do before serving is chop the cheese and veggies and toss it together. Ingredients: 1 Cup Quinoa, uncooked 8 oz Fresh Mozzarella, chopped 2 Roma Tomatoes, chopped 1 medium Red Onion, chopped 1/2 cup Fresh Basil, roughly chopped 2 TBSP EVOO 1 TBSP Balsamic Vinegar 1 TBSP Lemon Juice 2 cloves minced

Step by Step Approach to Seeing Maximum Results

If you are new to exercise it may feel as though you don’t have the energy to work out, but did you know that getting regular physical activity actually increases your energy levels instead of draining them? It’s True! In order to see maximum benefits from working out, the goal is to be doing at least 20 minutes of aerobic level exercise 3-5 times per week. That means the intensity needs to be enough to get your heart rate up into a nice aerobic zone- my quick thumb rule for this is where you feel like you are working hard but you are still able to breathe in and out through your nose. If that sounds like a lot, don't worry- you can get there by taking it one step at a time. Many people beli

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