Personal Training at Cross Farms

Let your dreams be bigger than your fears.
American Council on Exercise

Let your dreams be bigger than your fears.

The American Council on Exercise (ACE), the universal leader in group fitness, health coach and personal trainer certification. Start your fitness career now!


Choose protein
People who eat eggs for breakfast lost 65% more weight and had a 34% greater reduction in the size of their waist than those who ate only a bagel.

It doesn't take that long and you'll feel so much better.
3 Popular Corrective Exercises

It doesn't take that long and you'll feel so much better.

The practice of corrective exercise is booming. Even clients are starting to understand that achieving their end goal might require some customized corrective exercises—which could mean taking a step backward before they move forward. What are some basic, effective corrective exercises? Here are thr…

While exercise is essential, it isn’t the only healthy habit worth adopting. These five simple, but highly effective hea...
5 Healthy Habits of Successful People

While exercise is essential, it isn’t the only healthy habit worth adopting. These five simple, but highly effective healthy habits can go a long way toward helping you achieve optimal health and well-being.

While exercise is essential, it isn’t the only healthy habit worth adopting. These five simple, but highly effective healthy habits can go a long way toward helping you achieve optimal health and well-being.


Vegetables with Protein
Amaranth Leaves.
Amaranth is more often known for its grain-like seeds which can be milled into a flour. Amaranth leaves have a spicy, pungent flavor and are best eaten steamed or sautéed. One serving has 2.79 grams of protein.

Artichoke. This decadent vegetable has over 10 grams of fiber and 3.5 grams of protein. Learn how to grow artichoke, or read about its health benefits.

Asparagus. The season for fresh asparagus is fleeting, so indulge in early spring. Asparagus has 2.16 grams of protein and only 20 calories for 6 spears. Roast it, steam it or grill it lightly.

Bok Choy. Traditionally used in Asian stir-fries, Bok Choy has 2.65 grams of protein per 1 cup serving.

Broccoli. Steamed broccoli has a mild flavor most people enjoy. It also has almost 2 grams of protein per ½ cup serving.

Brussels sprouts. This cool-season vegetable has almost 4 grams of protein per 1 cup serving. Try roasting Brussels sproutsfor a nutty, smoky flavor. Learn more about the health benefits of brussels sprouts.

Butternut squash. When you’ve had your fill of greens, try butternut squash as a protein source. One cup of butternut squash has 1.84 grams of protein.

Cauliflower. This white member of the Brassica family has 1.14 grams of protein and only 14 calories per ½ cup serving. Learn more about cauliflower and its health benefits, and how to grow it.

Celery. Celery served raw, steamed or cooked, has 1.25 grams of protein.

Corn. Technically a grain, corn has over 4 grams of protein per ear. Corn is also a good source of potassium and phosphorus.

Eggplant. Exotic looking eggplant has almost 1 gram of protein per serving. Cube eggplant and salt it before cooking so excess moisture is wicked away.

French green beans. This legume is usually considered a vegetable and it’s a protein powerhouse. One cup of green beanscontains 12.48 grams of protein and over 16 grams of fiber.

Green pepper. Green peppers add crispness and texture to salads and stir-fries. Sauté them, roast them or bake them, as well. One small pepper has 0.64 grams of protein.

Kale. Known for its cancer-fighting abilities, kale has 2.47 grams of protein and only 27 calories per 1 cup serving.

Lima bean. Mom was right — eat your lima beans. These legumes contain 14 grams of protein and 13 grams of fiber per 1 cup serving.

Okra. Gelatinous okra has 3 grams of protein per serving. Use it to thicken soups and stews. Learn the other health benefits of okra.

Parsnip. This humble root vegetable has over 2 grams of protein per 1 cup serving.

Peas. Another legume, one cup of peascontains almost 9 grams of protein. Steam peas or eat them fresh in salads or as a snack. Learn more of the health benefits of peas.

Potatoes. Potatoes get a bad rap as being a high-calorie, low-nutrient vegetable, but they contain over 4 grams of protein and 3 grams of fiber.

Soy beans. Well-known as a non-meat source of protein, these legumes offer 14 grams of protein per 1/2 cup cooked. Tofu offers 20 grams of protein per 1/2 cup. Soy beans have other health benefits.

Sweet potatoes. One medium sweet potato is packed with disease-fighting antioxidants in addition to 2.29 grams of protein.
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Get your motor runnin'...
A 92-Year-Old Yogi Shares Her Secrets To Happiness & Longevity

Get your motor runnin'...

Three careers and a lifetime, that’s how long it’s taken to be where I am today. To know who I am and actually like who I am. It takes dedication, desire and fearlessness on a daily basis. And it


Saskatoon Berries!


"Having good dynamic balance can help improve your coordination and ability to react to sudden changes of direction, both of which can help reduce the risk of an accidental fall. Controlling dynamic balance should be a reflexive response that happens automatically. If you feel that you don’t have good balance, it is extremely important that you do
the work necessary to improve it." --Pete McCall*

Except from Fit Life/American Council on Exercise, July 1, 2015
*McCall has an MS in Exercise Science and Health Promotion. In addition, he is an ACE-certified Personal Trainer (ACE-CPT) and holds additional certifications and advanced specializations through NSCA and NASM. McCall has been featured in the Washington Post, the New York Times, the Los Angeles Times, Runner’s World and Self.


Techniques to ease and relieve tension
Day in and day out the combination of mental and physical stresses take a toll on our bodies that can result in the cycle of pain/injury. From tissue trauma to inflammation to muscle spasm to adhesions to altered neuromuscular control to muscle imbalance and back to tissue trauma again as the cycle perpetuates itself. This results in poor posture, repetitive motions and dysfunctional movements. Unless this cycle is interrupted chronic pain and injury can become a way of life.

Our musculoskeletal system is linked together by connective tissue called fascia. Fascia penetrates and surrounds every muscle and organ in our body. It links together muscles, and groups of muscles, from the top of our skulls to the bottom of our feet. It is made up of tightly packed collagen and elastin fibers, woven together like the fibers of cloth. Fascia that is repeatedly exposed to excessive strain and increased tension causes adhesions. Adhesions cause pain and your muscles lose independent movement.

Myofascial release is a manual therapy performed by a therapist in which gentle, sustained pressure is used on the soft tissues while traction is applied to the fascia. This technique softens and lengthens the fascia by breaking down scar tissue and adhesions between skin, muscles and bones. Myofascial release was originated in the rehabilitative (physical therapy) setting.

Self Myofascial Release uses your own body weight with soft balls or a foam roller to help release restrictions in order to ease your body back to normal soft-tissue extensibility. In this class series you will learn Self Myofascial Release techniques to help improve your body’s flexibility and function. Benefits include:
Correction of muscle imbalances
Improved joint range of motion
Improved neuromuscular efficiency
Reduced soreness
Reduction of trigger point sensitivity and pain
Decrease the effects of stress

Learning Self Myofascial Release combined with passive stretch and mental imagery will help relieve distress in your body that causes pain.


Northport, MI

Opening Hours

Monday 09:00 - 14:00
Tuesday 09:00 - 14:00
Wednesday 09:00 - 14:00
Thursday 09:00 - 14:00
Friday 09:00 - 14:00


(231) 432-0083


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