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

Move of the Month - Single-leg Squat

  • Keep your upper body erect with your head facing forward.
  • Tuck your pelvis under and roll your shoulder blades back (don't round your shoulders).
  • Keeping the knee centered over the ball of the foot, lower into a squat position.
  • Start with shallow squats.
  • Once you develop your strength, coordination, and balance, you can add hand weights, or hold a medicine ball to build additional strength.
  • Repeat 3 sets of ten squats on each leg.
  • Over time, consider performing the squat on an unstable or smaller surface such as a mini trampoline or balance beam.


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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