Category Archives: Uncategorized

Got a Marathon You Are Training For? We can help.

Marathon Training

Matthew Knight – B.S Exercise Science CSCS and Personal Trainer, Excel Fitness

For those of you that don’t know, I’m currently training for a marathon.  As a personal trainer I have put clients through different marathon training programs, but as an actual participant I get to experience this first hand.  Someone new to running might just think that the best way to train for a 26.2 mile run is simple, just run; when in fact there is so much more in preparation for this event.

Here are a few of the different workouts that I include in my program…

Long Runs                     Short Runs       Pace Runs

Interval Training         Hill Training    Fartlek Training

Upper Lift Circuit        Lower Lift Circuit        Core Circuit

Stretching

Other things to consider when creating your training program are frequency, duration, rest periods, and proper nutrition.

Entering yourself in a fitness event it is a great way to get in shape and maintain your exercise habits.  By competing and setting a goal for myself it gives me the motivation to train harder.

As the summer is approaching maybe a fitness event like a 5k run/walk will give you the motivation to take your fitness to the next level…

For More Information contact: info@excelfitnessct.com

Metabolism; Use it or Lose it!

Metabolism; Use it or lose it!

Jeff Roux B.S. Exercise Science 5/4/2011

You’ve probably heard it before, “as soon as I turned 30 my metabolism slowed down and I can’t seem to lose weight.”  You may have also heard, “it’s easier for men to lose weight.”  Oh really, why?

Here is my myth-busters enlightenment on these subjects.  Firstly, slower metabolism due to decreased muscle mass and increased body fat in males and females is most likely attributed to inactivity rather than to any aging effect.  Secondly, lean mass the primary determiner of metabolism or resting metabolic rate (RMR) is scientifically not different between males and females, only the amounts of mass differ.  An adult male and female with like lean mass and body fat contents could have the same RMR’s providing that they have similar exercise and nutritional habits.

Fact; we do tend to lose about 1% of our strength per year after the age of 30 and at age 50 about 1.5% and 2% after age 70.  The loss of strength is due to the loss of lean mass and neural muscular facilitation (coordination and synchronization of muscle fibers and contractions) hence the decrease in metabolism.  Again, however; the loss of strength can be attributed to INACTIVITY not aging.  There is considerable evidence that shows an intense (>80% 1RM, repetition max) resistance training program increases both muscle mass and strength in 60-96 year old individuals.  These training programs resulted in increases of up to 30% muscle fiber area and up to and over 100% in 1RM Strength.  Increasing your lean mass through resistance exercise training at any age will directly increase your metabolism.

Male or Female you can no longer use your age or sex as an excuse, only your lack of motivation and resistance to resistant training.  To learn more about safely incorporating weight training into your life contact the professionals at Team Excel Fitness.

E. Howley, B. Franks, 2007 Health and Fitness Instructors Handbook, Human Kinetics, IL. pg 282,283

Spring and Summer is Here!

Wow, did the Northeast have a heck of a Winter or what?!?!  It does feel like this past Winter season was a little colder, a little longer and a little less tolerable.  Ahhhhh, but there is relief as we speak.  It is 80 degrees and not a cloud in the sky here at Excel Fitness  in West Hartford, CT, so I decided to take break (recess) and shot some hoops for 30 minutes.  My basketball shooting burned 188 calories, but it did so much more for my mind to be outside and relax for a few minutes.   See how many calories you burn doing your favorite outdoor activity here  Calorie Counter.

The point is go outside for some type of activity.  Staying fit and getting mentally refreshed can be easier than you think.  My next activity is hiking up to Heublein Tower in Avon, CT (120 minutes is 900 calories burned).

Results – Excel Fitness Biggest Loser Season 2

John Soucy Owner Complete Sound Solutions presents Leona Gwaz her Biggest Loser Overall Winner Prize

3/17/11 marked the end of the second installment of “Our Biggest Loser, Season 2” the awards night was held on Thursday 3/31/11.  With 14 prizes totaling over $2200 this year, many contestants took home more than one prize from our Sponsors Complete Sound Solutions, The Connecticut Science Center, Uberdog, We Care Computers, Nuturing Hands, Celestial Massage, Market Square Wellness, and Envy Salon.

Taking home the overall biggest loser title and 5 Personal Training Session Package sponsored by Complete Sound Solutions was Leona Gwaz whose children were also on hand to celebrate with her. Leona lost a total of 18lbs which also earned her most weight lost in the two month contest (2.25lbs/wk) in which she chose the prize package from We Care Computers.  She had also lost 25lbs in last year’s Biggest Loser and kept most of it off.  The Biggest Loser for the Men was Steven Adelstein also winning 5 Personal Training Session Package from Complete Sound Solutions.  Steven lost a total of 10lbs and won the category for increase in Flexibility improving by 6.5 inches in reach.

After talking with the participants this year we are looking forward to holding an even bigger and better Contest next year.  If you have any ideas or suggestions feel free to leave a comment or let us know at Excel Fitness directly.

Women’s Category Men’s Category
1.  Leona Gwaz                                            1.  Steven Adelstein
2.  Tara Cappa-Roby                                2.  Devon Adams
3.  Jackie Adams                                       3.   Mark Buskey

Individual Category Winners
Wt Loss –                              18lbs                                                      Leona Gwaz
% Fat Loss-                          5.8%  change                                      Mark Buskey
Cardio Vascular-              84%   increase (11 points)             Devon Adams
Flexibility –                         59%   increase (6.5 inches)          Steven Adelstein
Muscular Endurance-    76%   increase (13 push-ups)      Devon Adams

Client Testimonial To Excel Fitness – Tara Cappa

Client Testimonial

by- Tara Cappa

[slideshow]

I have always struggled with my weight.  As a young overweight adolescent to an even more overweight adult it has always been a losing battle.  Granted I had my ups but had even more downs as a result of my yo-yo dieting and exercise.  My detrimental ways came to a head when I was diagnosed with gestational diabetes in late 2007.  It was an obvious red flag that I was out of control and needed to make some serious lifestyle changes.  But it was quite some time before I had my “moment.”

One day in the summer of 2009 I looked at myself in the mirror and could hardly recognize what I had become.  As I stated before I was never a thin girl, but the person staring back at me was not at all what I could have imagined.  It was then that it became clear that it was time to kick this unhealthy lifestyle for good.  At 215+ pounds it was a decision that had to be made not only for myself but in order to see my son grow up and not miss a thing.  I knew my health would suffer greatly if I kept on the same destructive path.  So as I had done so many times before, I started with a combo of cardio and dieting and was very successful as I had been in the past….but I knew I needed to take things to a different level.  I started communicating with Shawn O’Brien through Facebook.  Having lived down the street from Shawn all my life, I was hesitant and slightly embarrassed to discuss with him my situation.  Once I did, it was the best decision I could have made.

Excel Fitness was holding their own “Biggest Loser” contest and Shawn thought it might be a good thing for me to look into.  I joined the program on February 1st of this year and have not looked back since.  As part of the contest I was able to meet with Shawn on a one-on-one basis and he helped me with a workout and diet regime.  Even though I had been succeeding with weight loss he helped me to realize that I was going about things in the wrong way.  He developed a workout plan that included both cardio and weight training as well as helped me design a healthy eating plan.

Once I got back into the gym, I realized how much I loved the weight training and how much I had missed it!!  For the three months of the competition I had a great support system between the other contestants and the encouraging Excel Fitness staff.  I started the competition at 164lbs and 34% body fat and ended at 138 lbs and 26% body fat.

The contest was the just the beginning of what was to come.  I was so grateful that I had the chance to be a part of something so positive and did not want it to end.  I became so comfortable with Shawn that I decided I wanted him to train me personally on a weekly basis.  In June I begin meeting with Shawn weekly and we took off running utilizing the tools I had been given the previous months.

I am currently down another 15+ pounds and even more incredible is that I have dropped to 18% body fat.  I have made the healthy eating and exercise a lifestyle change and could not be more happy with my results.  Of course I have my days when I want to just give up and go back to the old me but I always think about what Shawn and the rest of the Excel staff has helped me to accomplish and do not want to let them or myself down.

I am sure you have heard the old saying if I can do it then anyone can, but I am living proof that it is a very true statement.  With the proper guidance I truly have “exceled” and am looking forward to a healthy and prosperous life!

Exercising With Your Pets

Exercising With Your Pets

by – Deb Cappa-Kotulski, Excel Fitness Certified Personal Trainer

www.excelfitnessct.com


You probably already know how extremely important it is for your physical and mental well-being to incorporate exercise into your daily routine.  If you are a pet owner you may not know that it is also very beneficial for your pet to exercise on a regular basis too.

As someone who is passionate about exercise and animals I noticed my cat, Sumatra, is starting to put on a few pounds.  I decided to do a little research on creative ways I could exercise with her. T here are several articles on the internet that encompass this subject, but the article I enjoyed reading the most was “Exercising Your Pet.

This article is very thorough and covers ways of exercising with a variety of animals and also covers the importance of taking safety precautions and consulting with your veterinarian when needed. You can use the exercise suggestions from this article as a guide and or come up with your own creative ways to exercise with your furry friend.

Even if you have never been an avid exerciser you will find that exercising with your pet will help you be more enthusiastic about exercising.

Here is a great and humorous video with Pet Exercises!!!! (click link) Workout your abs with a laugh from this video!!

Newington High School Varsity Baseball Team at Excel Fitness

Training Newington High School Varsity Baseball Team at Excel Fitness

By: Matt Knight

B.S. Exercise Science

Excel Fitness Personal Trainer

Over the past 2 months I have been working with the Newington High School Varsity Baseball Team running their off-season conditioning program.  I have developed this off-season program specific to each player based on their position and goals.  As a pitcher at the college level, I was able use my past experiences to convey the relationship between the specific mechanics of baseball and the sport specific exercises I had them perform.  Each player’s workout focused on muscular strength, cardiovascular training, and core training specific to baseball.

In addition to following the workout program on their own, the players came into Excel Fitness on Wednesday evenings and worked out as a team.  I gave them individual supervision and motivation to maximize the evening’s program.  Each workout session we focused on exercises involving the rotator cuff, abdominal, and polymeric exercises.  Plyometric exercises are fast explosive movements used to target the nervous system.  Generally by performing plyometric exercises over time you will increase the speed and force of the muscular contraction.  By targeting your fast twitch muscle fibers, which are responsible for quick movements, you can improve quick explosive movements such as a baseball swing and a baseball pitch.

There are many different types of upper and lower body plyometric exercises…

Here is a plyometric lunge jump…

[youtube=http://www.youtube.com/watch?v=jXKx19fDQQk&fs=1&hl=en_US]

Here is a plyometric push up on the bosu…

[youtube=http://www.youtube.com/watch?v=PmoBnxjFwFA&fs=1&hl=en_US]

Kate Returns to Excel Fitness for a Refresher

As some of you may have read Kate Ottavio’s Testimonial back on July 13th, 2010 after working with Excel Fitness‘s Shawn O’Brien, we have a follow-up segment for you.

Working with Ms. Ottavio during her preparation for Miss Connecticut Pageant back in the summer was a total success.  She had dropped 7% body fat in 6 weeks by following Mr. O’Brien’s guidelines.  Cardio when she could.  Followed the nutrition plan as best she could.  We talked about strength training changes to her program each week.

“I competed in the Miss CT Pageant and won the preliminary and overall swimsuit award and placed first runner-up in my first year with the Miss America Organization – and I feel fantastic.” Ms. Ottavio

Well months later: Kate has a new job, new apartment, new gym.  Life Changes Quickly.  We met up this weekend for a refresher on workouts, nutrition and program design.

Here is one of the exercises we worked into her current program.  As challenging as it is, it is very effective at increasing upper body strength, core conditioning, flexibility, hand strength and increasing cardiovascular conditioning.

Romanian T- Push-Ups

Do this exercise slowly with limited number of repetitions to start and slowly increase the number of repetitions first then add multiple sets.

@shawnexcelfit

HBJ’s 40 under 40 Award; what it means to me

Hartford Business Journal’s 40 Under 40 Recipient

It’s an honor for me to be selected as a Hartford Business Journal’s 40 under 40 Recipient.  My goal to leave Bally Total Fitness after 10 years of service as the Fitness Director was to open a facility where the customer, staff and the community come first, and if these fundamental points were followed consistently the business would thrive.

Now, in a slumped economy where many businesses are both slashing prices and cutting services, or in many cases closing their doors permanently, Excel Fitness has managed to grow.  I believe our members, who have been tremendously supportive, are a large part of our success.  They have encouraged us to become involved in the community, helped us organize and contributed to our School Supply Drive, Food Pantry Drive and Breast Cancer Walk to name a few.

I also believe who we associate with is a big part of our success.  When I arrived at the winners’ photo shoot I was excited to see that I already associate with and am friends with four other recipients.  I am also proud to say that I am personally training two of them.  It solidifies in my mind if you want to be successful you need to surround yourself with other ambitious successful people.

I have to also give thanks to Karen Robbins, a client for over a year now, and my sister who at the time worked for us at Excel Fitness, for nominating me.  As a HBJ 40 under 40 Recipient, I now feel an even greater responsibility to lead by example in community involvement and in performing sound business principles and ethics.  I will encourage others to work tirelessly putting the community and the customer first to make Greater Hartford a better place to do business, work, and most of all live.

 

Karen Robbins, Excel Fitness Client