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When Falling Off Your Bike Is Actually a Sign of Progress
By John Valentik, MS, CSCS, NASM-PES, CES I’ve officially entered a new era of cycling — one where falling over at a stopping point is apparently a badge of honor. A couple of months ago, Paige and I decided to…
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Funny Things People Say to Dietitians
By: Paige Valentik MPS, RD, LDN If you’ve ever told someone you’re a dietitian, you know what happens next. Suddenly, everyone clutches their snack like I’m about to write them a citation. Don’t worry — I’m not judging your mac…
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How to Offset Holiday Eating Without the Guilt 🎃🍗🎄
By John Valentik, MS, CSCS, NASM-PES, CES Let’s be honest—Halloween candy, Thanksgiving feasts, and Christmas desserts are some of life’s simple joys. These moments are about connection, celebration, and memories. But they can also be the time when people start…
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The Power of Sleep
By: Paige Valentik MPS, RD, LDN Sleep is one of the most powerful — yet often overlooked — pillars of good health. We all know the difference between a well-rested morning and one spent dragging through fatigue, but sleep affects…
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Exercise is Medicine
By John Valentik, MS, CSCS, NASM-PES, CES This past week, I had the privilege of joining Penn State’s efforts to promote Exercise is Medicine, a global initiative that highlights how physical activity plays a crucial role in preventing and managing…
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How Proper Nutrition Supports Mental Health
By: Paige Valentik MPS, RD, LDN When we think about mental health, we often focus on therapy, stress management, and lifestyle habits like sleep and exercise. But there’s another key piece of the puzzle that often goes overlooked—nutrition. The foods…
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Prioritization Part Two
By John Valentik, MS, CSCS, NASM-PES, CES This is a piggyback article from last April. If you recall, Paige and I had just gotten back from visiting our close friends in Charleston, SC. The inspiration this month comes as Paige…
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Fueling This Fall: Seasonal Nutrition Tips for Energy and Immunity
By: Paige Valentik MPS, RD, LDN As the days get shorter and cooler, our routines naturally shift. Fall often means busier schedules, cozy comfort foods, and the start of cold and flu season. It’s also the perfect time to think…
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National Suicide Prevention Month
By John Valentik, MS, CSCS, NASM-PES, CES September is National Suicide Prevention Month, a time to remind ourselves that mental health deserves the same level of attention and care as physical health. As many of you know, I lost my…
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The Hidden Truth About Alcohol and Your Health Goals
By: Paige Valentik MPS, RD, LDN When thinking about nutrition, many people focus on the food they eat, but overlook how alcohol fits into the picture. Alcohol provides 7 calories per gram, making it more calorie-dense than carbohydrates and protein…
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Understanding Heart Rate Zones: Train Smarter, Not Just Harder
By John Valentik, MS, CSCS, NASM-PES, CES When it comes to running or any cardio training, most people focus on pace, distance, or time. But training based on your heart rate can be far more effective. Heart rate zones help…
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How to Enjoy Tailgating Without the Food Hangover
By: Paige Valentik MPS, RD, LDN Penn State’s first football game of the season is officially in the books—We Are! If you celebrated with a tailgate this weekend, you might be waking up today with a little food (or drink)…
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Back to Campus: Wellness Tips for the New Semester
By John Valentik, MS, CSCS, NASM-PES, CES Summer is winding down, and campus is coming back to life. Classes are starting, gyms are filling up, and the dining halls are buzzing. For many students, this transition from the freedom of…
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How to Stay on Track
By: Paige Valentik MPS, RD, LDN Last week, I (and John) crossed the finish line of my very first Olympic triathlon. Months of early mornings, strategic training, and dialed-in nutrition all led to that one incredible moment. In the weeks…
Keep readingTrying Out an Olympic Tri
By John Valentik, MS, CSCS, NASM-PES, CES Happy Sunday everyone! By the time you’re reading this, Paige and I will have crossed the finish line of our first Olympic distance triathlon—a 1-mile swim, 22-mile bike ride, and a 6.2-mile run.…
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Light, Fresh Dinners to Beat the Heat
By: Paige Valentik MPS, RD, LDN We’re deep into summer—and yes, the heat is still very much here. By now, the excitement of grilling everything might be wearing off, and maybe you’re just…over the idea of turning on the oven.…
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Professional Development in Action: Lessons from the NSCA National Conference
By John Valentik, MS, CSCS, NASM-PES, CES Last week, I had the privilege of attending the National Strength and Conditioning Association (NSCA) Conference in Kansas City, Missouri. As always, it delivered a powerful reminder: our field is constantly evolving, and…
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We’re Halfway Through Summer—Where Are You With Your Goals?
By: Paige Valentik MPS, RD, LDN Can you believe it?! We’re already halfway through summer! It feels like just yesterday we were shedding layers, making plans, and dreaming up all the things we wanted to do with this sunny, vibrant…
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Why Outdoor Workouts Might Be Exactly What Your Body—and Mind—Need
By John Valentik, MS, CSCS, NASM-PES, CES Ever feel stuck in a workout rut? Hitting the same gym routine, on the same treadmill or machine, under the same fluorescent lights? You’re not alone. One of the most overlooked ways to…
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Healthy BBQ Choices
By: Paige Valentik MPS, RD, LDN Happy post-fourth-of-July-Sunday! Spend the day recovering as you may have overindulged in food AND adult beverages. From grilled burgers to buttery corn on the cob and an array of desserts, it’s easy to leave…
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38 and Feeling Great: Staying Motivated with Fitness Goals as You Age
By John Valentik, MS, CSCS, NASM-PES, CES This weekend, I’m celebrating my 38th birthday, even though the encroaching sound of turning 40 sounds worse than nails on a chalkboard. While I’m grateful for another year, I’m even more grateful for…
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Unsolicited Advice For Anyone Who May Need It
By: Paige Valentik, MPS, RD, LDN By the time this is posted, we will have completed our third Overnight Suicide Awareness Walk. We may even be sleeping as you read this! In the spirit of a supportive community, I thought…
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Mommy and Daddy Do What They Say
By John Valentik, MS, CSCS, NASM-PES, CES The following article is one that I wrote for two local newspaper’s and has a nice tie to Father’s Day today. Regardless of whether or not you’re a parent, the message holds true.…
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Reclaim Your Health Habits After Vacation
By: Paige Valentik MPS, RD, LDN Getting back into a healthy routine after a vacation or holiday can feel like trying to turn a cruise ship around in a swimming pool. You’ve likely indulged in oversized portions, dined out more…
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The Three P’s: Patience, Positivity, and Being Present
By John Valentik, MS, CSCS, NASM-PES, CES We are on the back end of a once in a lifetime vacation and are just leaving Disneyland. I wanted to share something that Paige and I have been focused on which has…
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Purposeful Healthy Living
By: Paige Valentik MPS, RD, LDN Let’s be real—eating healthy and working out can feel like a chore if you’re just doing it because you think you should. Sure, we’ve all had that moment where we vow to cut out…
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Wellness Goals and Travel
By John Valentik, MS, CSCS, NASM-PES, CES This week marks the start of a bit of an extended vacation for the Valentik household. I thought it would be appropriate to recycle and tweak an article I wrote last summer. With…
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Eating Out: Control What You Can
By: Paige Valentik MPS, RD, LDN The Valentik clan is heading out west this week for vacation! When it was just John and I traveling, we did little nutrition/food-related planning. But, we can’t get away with that with two hungry…
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Yardwork Without the Hurt
By John Valentik, MS, CSCS, NASM-PES, CES Paige’s article last week inspired me to follow up with another outdoor related post. While exercising outdoors certainly ramps up with this change in weather, so does the yard work. Yard work can…
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Fueling Outdoor Workouts: What to Eat Before and After Summer Activities
By: Paige Valentik MPS, RD, LDN As the weather warms up and the days get longer, more of us are taking our workouts outside—whether it’s biking scenic trails, hiking local parks, or going for that morning jog. But while we’re…
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- Fitness (33)
- Mindset and Mental Health (34)
- Nutrition (47)
- Wellness (97)
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