- Fitness (42)
- Mindset and Mental Health (49)
- Nutrition (65)
- Wellness (126)
Trust the Process
By John Valentik, MS, CSCS, NASM-PES, CES Any regular readers know that I’m a Philadelphia sports fan. I still have very fond memories of attending Sixers games with my Dad during the days of Allen Iverson, Dikembe Mutombo, and Aaron…
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Making the Most of Summer Produce
By: Paige Valentik MPS, RD, LDN Summer is one of the easiest times of year to eat more vegetables. Farmers markets are overflowing, gardens are producing fresh favorites, and many vegetables are at their peak flavor. While most people think…
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Sometimes Progress Looks Like Doing Less
By John Valentik, MS, CSCS, NASM-PES, CES In just about two weeks, I’ll be standing at the start line of my first Half Ironman. After months of training, I’m entering what’s known as a taper. My workouts are becoming shorter.…
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The Most Overlooked Healthy Eating Habit? Eating Enough.
By: Paige Valentik MPS, RD, LDN There’s a good chance the healthiest thing you could do today has nothing to do with cutting carbs, avoiding sugar, or starting another strict plan. It might actually be… eating enough. So many people…
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Gratitude 3.0
By John Valentik, MS, CSCS, NASM-PES, CES Around 1,000 days into my gratitude journaling streak, I wrote an article about the impact gratitude had on my life. Later, I followed it up again as life continued to evolve. Fast forward…
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Wellness and Travel
By: Paige Valentik MPS, RD, LDN and John Valentik, MS, CSCS, NASM-PES, FMS John wrote this article almost two years ago and it’s still on point when it comes to wellness and travel. I just had to use it (with…
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Why I Chose to Share My Story
By John Valentik, MS, CSCS, NASM-PES, CES There were plenty of reasons not to write this book. At different points, I questioned whether it was too personal. Too vulnerable. Whether people would judge me, judge my dad, or misunderstand it.…
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Why Plant-Forward Meals Are Having a Moment (and How to Start)
By: Paige Valentik MPS, RD, LDN One of the biggest trends right now? Building meals around plants. You might hear terms like “plant-based,” “plant-forward,” or “veggie-focused,” but at the core, it simply means this: letting fruits, vegetables, whole grains, beans,…
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We Can Learn a Lot from Our Little Ones
By John Valentik, MS, CSCS, NASM-PES, CES I posted a short video on Thursday of my daughter, Charlotte dancing—and like most parents, I’ve probably watched it more times than I’d like to admit. In part, because she’s my daughter, but…
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Why Gardening Is Good for Your Health (and Your Wallet)
By: Paige Valentik MPS, RD, LDN John’s fathering article motivated me to write about a newer topic for the Valentiks this spring. This year marks my very first experience with gardening—and so far, so good. I’ll admit, I went into…
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The Risks of Repetitive Movement: It’s Not Just Sitting
By John Valentik, MS, CSCS, NASM-PES, CES By now, most people have heard the phrase “sitting is the new smoking.” While it may sound dramatic, there’s a growing body of research supporting the idea that prolonged sitting carries real health…
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What I Eat in a Day (Realistic Edition)
By: Paige Valentik MPS, RD, LDN If you’ve ever searched “what I eat in a day,” you’ve probably seen perfectly styled meals and unrealistic routines. While those can be inspiring, they don’t always reflect real life. So here’s a more…
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Why Thoracic Spine Mobility Matters
By John Valentik, MS, CSCS, NASM-PES, CES Take a second and look around—people sitting at desks, driving, scrolling on their phones, or even just relaxing on the couch. Now think about how often we actually rotate, extend, and move through…
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A Secret to Improving Your Nutrition Habits
By: Paige Valentik MPS, RD, LDN When people think about improving their nutrition habits, one of the first thoughts that comes to mind is often what they’ll have to give up. No more pizza. No more dessert. No more eating…
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Multitasking is a Myth!
By John Valentik, MS, CSCS, NASM-PES, CES If you’ve ever tried to juggle a bunch of things at once—emails, meetings, chores, social life—you know how little actually gets done. That’s because, despite what we often believe, humans aren’t built to…
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Feeling Too Busy to Stay on Track with Your Nutrition? Read This.
By: Paige Valentik MPS, RD, LDN If you’ve ever said, “I just don’t have time to eat healthy,” you’re not alone. Between work, kids, appointments, and everything else life throws at you, nutrition often feels like one more overwhelming task…
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Discipline Over Motivation
By John Valentik, MS, CSCS, NASM-PES, CES I want to piggyback off Paige’s recent nutrition article on how Olympians fuel their bodies, along with the video I shared about what makes athletes at the Olympic Games so unique. Genetics matter.…
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What Olympic Athletes Eat (And What We Can Learn From It)
By: Paige Valentik MPS, RD, LDN Anybody else obsessed with the Olympics like me? I marvel at the speed, strength, and power of elite athletes. I see the medals, the muscles, and the moment on the podium. Low grade wishing…
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The Story in Our Minds
By John Valentik, MS, CSCS, NASM-PES, CES “The story in our minds is the lens in which we see the world.” Unknown That simple idea carries a lot of weight. Whether we realize it or not, our minds are constantly…
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How Nutrition Affects Mood & Mental Health
By: Paige Valentik MPS, RD, LDN Winter can be tough. Shorter days, cold weather, and less time outdoors often leave people feeling tired, unmotivated, or just blah. While mood changes in winter are common, what if I told you nutrition…
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Embracing Movement in the Cold
By John Valentik, MS, CSCS, NASM-PES, CES With a significant winter storm in process and temperatures expected to be very cold next week, this is a good moment to add an important caveat upfront: when conditions are dangerous—heavy snow, extreme…
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What You Need to Know About the “New” Food Guide Pyramid
By: Paige Valentik MPS, RD, LDN Have you heard there’s a new food guide pyramid? It’s basically an upside down version of the classic one everybody probably still remembers…with some modifications, of course. While the classic pyramid has been replaced…
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Back to School
By John Valentik, MS, CSCS, NASM-PES, CES There’s something about back-to-school season that feels like a fresh start. At Penn State, you can sense it everywhere—new students finding their way, familiar routines returning, campus gyms filling up, and schedules quickly…
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If You Still Need a New Year’s Resolution: Read This
By: Paige Valentik MPS, RD, LDN If you still need a New Year’s resolution (or you’ve already failed…awk…), then you need to read this article. Every January, we’re sold the same idea: New year, new rules. Stricter food. More workouts.…
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A Present for Yourself – Presence
By John Valentik, MS, CSCS, NASM-PES, CES John Lennon once said, “Life is what happens to you while you’re busy making other plans.” This time of year, plans and gifts are everywhere. We make lists, wrap packages, scroll for ideas,…
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The Holiday Trap – And a Better Way Forward
By: Paige Valentik MPS, RD, LDN “I’ll recommit in the New Year.” A common phrase and mindset used this time of year. The holidays are busy. There’s travel, family obligations, social events, desserts, drinks, and a calendar that feels completely…
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Streaking into the New Year
By John Valentik, MS, CSCS, NASM-PES, CES I’ve been writing for the paper for a few years now. One of the first articles that I shared was on 1,000 days of gratitude. This was centered on a meditation and gratitude…
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The Most Overlooked Part of Healthy Eating: Your Environment, Not Your Willpower
By: Paige Valentik MPS, RD, LDN This time of year, it feels like every countertop, office desk, and waiting room suddenly transforms into a festive sugar wonderland. Cookies, fudge, peppermint bark, “mystery tins” of treats — all staring you down…
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The Post–Black Friday Reset: Why Saving Beats Earning (and How Small Dollars Become Big Wealth)
Two days after Black Friday and one day before Cyber Monday is the ideal moment for a quick financial reset. Use this small pause to rethink spending impulses, refocus on what truly matters, and remind yourself how even tiny savings…
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“Sometimes” and “Anytime” Foods: Why My Pre-K Kid Is Now the Household Dietitian
By: Paige Valentik MPS, RD, LDN A few weeks ago, Charlotte came home from Pre-K with a new superpower: the ability to classify every single thing we eat into “sometimes foods” and “anytime foods.” I’m talking every thing.Banana? Anytime.Broccoli? Anytime.Goldfish…
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- Fitness (42)
- Mindset and Mental Health (49)
- Nutrition (65)
- Wellness (126)
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