Dana Bender

Dana Bender
Dana Bender, MS, NBC-HWC, ACSM, E-RYT. Dana Bender works as a Wellness Strategy Manager with Vitality and has 15+ years experience in onsite fitness and wellness management. Dana is also a National Board Certified Health and Wellness Coach, an Adjunct Professor with Rowan University, an E-RYT 200 hour Registered Yoga Teacher, AFAA Group Exercise Instructor, ACSM Exercise Physiologist, and ACE Personal Trainer. Learn more about Dana at www.danabenderwellness.com.

Recent Posts

Workout Plans

5-Week Workout Plan for Beginners – Getting Your Feet Wet with Fitness

Dana Bender
Dana Bender |
With the multitude of workouts available on the internet, it can feel overwhelming to get started. Also, beginner exercisers, or those just getting back into it after a break, might not know the best place to start.
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wellness spotlight

6 Practical Steps to Manifesting

Dana Bender
Dana Bender |
In the plethora of information available on the internet, finding concrete and user-friendly information on how to make a life change or successfully work towards a new goal can be overwhelming. The good news is that working towards your intentions does ...
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wellness Behavior Change

Understanding and Using the Enneagram Test as a Coaching Tool

Dana Bender
Dana Bender |
As health and wellness professionals, we are always looking at tools we can use with our clients to help them develop and gain personal insights that can propel them into taking future actions.
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Fitness spotlight

6 Tips to Keep Health and Fitness Goals at the Top of Mind When Returning Back to Work

Dana Bender
Dana Bender |
Many organizations have started asking their employees to return to work onsite after they had been working remotely during the last year and a half due to the pandemic. While very few companies have transitioned to a full-remote work model, most of the ...
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Workout Plans spotlight Muscles

Gluteus Medius Exercises for Safe Outdoor Exercise

Dana Bender
Dana Bender |
It's officially summertime which means more opportunities for outdoor exercise. During this time of year, outdoor exercise enthusiasts enjoy more frequent runs and walks to maximize the time spent enjoying the warmer weather.
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wellness

Learning to Accept and Let Go

Dana Bender
Dana Bender |
Feelings of stress can manifest in different ways for different people. In some cases, internal tension emerges because situations in our lives do not match our internal expectations, or because things do not go as per our plan.
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Weight Loss Nutrition

How to Be Healthy Without Restricting Foods: 8 Tips for Success

Dana Bender
Dana Bender |
I have often heard clients, fitness center members, and friends share their weight loss journey through improved nutritional habits over my fifteen years as a fitness and behavioral change professional. Most of these examples and stories are positive and ...
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wellness

7 Ways to Reduce Stress Through Mindfulness

Dana Bender
Dana Bender |
As we navigate work and personal life, there will be moments when thoughts of an unknown situation and its related outcomes will weigh heavily on one's mind resulting in feelings of stress and rumination. This blog will talk about 7 ways you can ...
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Sports Performance

Strength Training Principles: How to Educate New Clients Effectively

Dana Bender
Dana Bender |
As trainers and fitness professionals, it is essential to remember that every client and member we work with starts their strength training journey with a different baseline and understanding of strength training principles and best practices. Many ...
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Fitness COVID-19

5 Tips for Setting Realistic New Year’s Resolutions Despite the Pandemic

Dana Bender
Dana Bender |
As we consider setting personal resolutions for 2021, it is crucial to recognize that the goal-setting process and the behaviors are chosen to achieve those goals might look different this year due to the pandemic.
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