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

Move of the Month - Goblet Squat

Grab a dumbbell and hold it vertically by one end against your chest.  Stand with feet slightly wider than shoulder width apart with toes angled out slightly (15-20 degrees).  Drive hips back first and then bend at knees to start the descent.  As you descend drive your knees outward.  The knees should be in line with the toes.  Descend until your elbows touch the inner thighs.  You can even drive your knees out with your elbows at the bottom position.  Once at the bottom, reverse direction by driving through your heels and stand up straight.


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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