Our latest installment of Trainer Tidbits is presented by FitRec Personal Trainer, Tim Grutzius.  Since the month of June has been recognized as Men’s Health month since 1994, Tim focused his tidbit on some ways to address Mind, Body & Spirit into one’s wellness plan as they walk through this journey called life.


Stress Management

  • Stress: (environmental, occupational, financial, etc.) is one of the biggest barriers to the successfulness of any lifestyle change program. As stress levels increase, it becomes harder to maintain a regular exercise program and good nutritional habits. Try deep breathing.
  • Practice Mindfulness: Mindfulness asks one to stay in the present moment without regard to what has already happened or to future events- even if it is for only five minutes a day. Get out in nature, play with your kids, or turn off the phone and marvel at the wonders of the world. Find time for that


  • Exercise: If you are new to exercise, start with a walk around campus or on the treadmill. Eventually, try to achieve a minimum of 150 minutes of moderate exercise, or 75 minutes of vigorous exercise per week. If you need help getting started, consider working with a personal trainer as we have an awesome team here at FitRec.
  • Diet: Currently the Keto Diet is receiving a lot of attention, but it does come with its risks. One of the most well studied diets is the Mediterranean Diet, which is worth consideration. However, before starting any caloric restrictions, I highly recommend that you speak with your licensed healthcare provider or a registered dietitian to see what plan will best suit your needs.
  • Prostate Exam: Getting a regular exam can provide early detection of either an enlarged prostate or prostate cancer (which has a slow progression and if caught early is curable). 


  • The spiritual aspect does not necessarily have to carry a religious connotation – it is how you define it. Getting involved in small group or group fitness classes such as: personal training, yoga, and Pilates bring together like-minded individuals who encourage, nurture, and elevate each other in achieving that “Winning Spirit.”

To learn more about FitRec Personal Trainer Tim Grutzius, check out his bio page and to learn more about signing up for Personal Training sessions at FitRec, please check out our About Personal Training page.