Denton A. Cooley Center
1620 McElderry Street
Baltimore, MD 21205
phone: 410-955-2513 fax: 410-614-8110

Move of the Month - V-Sits or V-Holds

1. Begin by sitting on a gym mat or on the floor (recommend that you use a mat  though, the floor gets really hard in a hurry).

2. With your arms fully extended in front of you (make sure you’ve got your core tight, chest up high and shoulders back), lean back slightly until you feel your core contract entirely.

3. Once you feel your core tighten, lift your feet off the ground and extend your legs.  Make sure you maintain a strong, tight core.  Do not allow your back to round.  Your body should look like the letter V.  Hold that position for 30 seconds.


MEAL TIMING: What and When to Eat for Performance and Recovery

We all know what to eat, in regards to healthy options, but have you ever thought about when you should be eating? The timing of your meals can impact your performance and recovery. Reaching your health and fitness goals can be a challenging, but having the right knowledge as to when you should be consuming calories can help you. Here are some research-based nutritional guidelines for pre- and post-workout meals that can be adapted to each person’s individual needs.

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Russian Twist

The Russian Twist is a type of exercise that is used to work the abdominal muscles by performing a twisting motion on the abdomen. This exercise is great to build rotational core muscles and directly targets your oblique muscles as well.

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Lemon Cheesecake

A healthier two-serving-size dessert option of deliciousness.

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