All posts by excelweb

Inspiration for Today’s Workout

We push our self everyday for work, but do we ever think about pushing

ourselves to lead a healthier lifestyle every day?

So today would be a
great day to begin our venture of leading a healthier lifestyle not

tomorrow not Monday, but today!
Think of when you were a baby and you started to crawl and then
standing and before you know it walking and than running. Why not go
for a walk and then before you know it you’re jogging than running.
Live for today not tomorrow!

By Andy Fazzina, CPT

Rugged Maniac Circuit Training

By Chris Caruso, CPT

I am planning to participate in a Rugged Maniac 5k this September. I have never had much interest in running anything more than a 100 meter sprint, but this particular race involves a dirt bike track full of obstacles that have to be climbed, sprinted, crawled or jumped through. I am pretty excited to try this 5k obstacle course. To prepare for the varied demands of the race, I’ve designed a series of training circuits that I will work through from now until the September. Below is the first circuit for weeks 1-2.

 

Complete the circuit period, followed by the recovery period, then repeat. If you have not done this kind of activity for a while, shoot for 2-3 repetitions of the total program per session. If you are active make 5 the goal. Repeat 2-3 days per week. Begin the series with a 3-5 min light warm up and core activation exercise, finish with stretching and foam roll all muscle groups. Drink plenty of water before, during and after.

 

  • 30 seconds light jogging, skipping rope or jogging/punching
  • 10 pushups, moderate pace
  • 10 squats, moderate pace
  • Bear walk x 2- walking on hands and feet. Go for around 20 feet. Keep feet flat, butt down a little. Face forward to start; at each turn, rotate so that you move sideways or backwards for the next stretch.
  • 30 seconds moderate jogging, skipping rope or jogging/punching
  • Pull ups x 5, moderate pace
  • Multi-directional lunges, x 3, moderate pace. Forward lunge, side lunge, turning lunge, switch legs and repeat = 1 set.
  • Explosive pushups, x 5-10. Go down with control, and then explosively push back up so that hands leave the floor and elbows are straight.
  • 5 Burpees, explosive pace
  • Sprint 20 feet, x 4
  • Chin ups x 5, best pace with control (modify according to ability)
  • 20 abdominal crunches
  • Check your pulse, record it

Recovery period: 2-3 min

  • Drink some water
  • Single leg balance reach, x 2 per leg, with best control
  • Wobble board for 30 seconds, alternate single leg
  • Bosu ball/balance disk step ups w/ knee lift for 30 seconds, best control
  • Check your pulse, record it

Start over at the Activity Phase. Time yourself and compare completion times (not counting warm-up and stretching), as well as your keep track of heart rates at the end of the activity phase and at the recovery phase.

For more information on sport specific training or getting in shape for any kind of race please schedule a complementary consultation and fitness assessment with one of our certified personal trainers!!!

The Gym Membership Contract

 

A sad truth in the fitness industry is that from a purely monetary prospective, the best members are the ones who never show up. Places like  Planet Fitness and W.O.W. really have this strategy nailed down: plan on the fact that you won’t show up regularly (thereby lowering their operating costs), charge a low enough fee that you don’t really complain when you see it every month in your statement, and rely on the psychological deterrent of “cancelling your gym membership”. Because as long as you have a membership that means you can go, even if you don’t. But if you cancel, which is a pain in the butt, it sends a clear message that you in fact have thrown in the towel.

Once you’re a paying member they have you, with psychology and probably by a contract termination penalty, by the proverbial balls. The only missing link is ensuring that they close the deal once they have you in their clutches, and most gyms have the gym membership “closer” guy. I’ve seen personal trainers do it as well, essentially guilt tripping you into paying more money.

Why This Bothers Me So Much

 

Fighting back the sedentary life of a non-physical culture is hard. Walking into a gym that you don’t feel comfortable in, probably in a body you don’t feel comfortable in, and perhaps dealing with meatheads or at least people in far better shape than you, is not comfortable. At all. It is down right intimidating, scary, and unwelcoming.

Anyone out of shape who can walk into a barbell room and learn how to squat properly, especially by them self, deserves a golden trophy encrusted in diamonds. If that person is deconditioned, alone, and the gym is crowded, the trophy should also have little rocket boosters on the bottom so it can follow them around.

The membership guy isn’t the devil, of course. He’s some guy who needs to make money and it’s his job to sign you up, and he’s probably primarily on commission anyway. Certainly his performance is judged by the amount of people he or she is getting onboard. However, and there are books written about this very topic, the membership dude and his boss are both wrong.

Just Say No To Stupid Gyms

Give your money to a gym that puts fitness first, and relies on happy customers who are achieving their goals. The pressure sales tactics so commonly used in the fitness industry are, quite frankly, shameful. I have people who want to workout with me because they know I care about fitness and take it (and theirs) seriously. Look around for it. It probably won’t come in a glossy membership pamphlet and the gym might not have a lot of fancy gear, but I can promise you that a glossy brochure and an elliptical machine have zero bearing on you achieving your fitness goals.

For more information on the variety of personal training, health, and fitness services Excel Fitness has to offer please stop in or call one of our certified personal trainers to schedule a complementary consultation.

By Gary Maher, B.S.

 

2nd Annual Excel Fitness Wine Tasting and Open House!

We are gearing up to kick off fundraising for Making Strides Against Breast Cancer 2012!!! Last year we raised over $8,000 for the cause. Come celebrate and support a great cause again this year and bring your friends and family along with for the fun!

Wine donated by Wine Cellars Rt. 4. Snacks from Hartford Baking Company.

Over $1500 in door prizes from local businesses…Silent Auction and Raffle!  

All are welcome…bring your friends and family!!!

Thursday August 23rd 6:30-8:30pm

Auction Packages Include:

Fitness package:  3 personal training sessions, Excel Fitness t-shirt and water bottle!  $350 value!

Spa Package: Massage from Nurturing Hands, $100 gift certificate to United Artists Hair Salon, and spray tan from Tan Lines! $250 value!
Mind/Body Package: Gift certificate to Lucy, 5 Pilates group matt classes, 2 private dance classes at Arthur Murray Studio and dinner @ Arugula!  $275 value!

First Box of Shoes Filled!!!!

Congratulations and thank you to all of our members and guests that helped to fill up the very first box of used shoes to be shipped off to Africa and refurbished for resale! ReRun shoes is an independently owned non-profit organization operating out of western Massachusetts, dedicated to packaging and shipping used shoes from the States to African nations, where they are then refurbished and sold at an affordable price on the local market. ReRun shoes simultaneously helps to keep used shoes out of American landfills while helping out less fortunate nations overseas.

Excel Fitness has sent the first full box of used shoes, totaling 40 pairs, back to our partners at ReRun Shoes. In just one month we had great success filling the box located in the lobby of the gym and are ready to start filling up box number two! Bring any used pair of shoes, doesn’t matter what kind, to start doing your part to keep shoes out of our landfills and improve the economy of several sub-Saharan nations!

Please visit the gym and talk with any one of our trainers if you have any questions or are looking for more information on how to get involved.

Excel Fitness Welcomes Trainer Andy Fazzina

Andy Fazzina, N.A.S.M, C.P.T

My goal in life is to lead by example, but in order to lead you must learn how to follow. We all have choices to make every day and why not make a healthier choice by doing the right thing. The past is the past, but the choices we make today help us lead a better and full filling life style for tomorrow.

Experience:

I’m an experienced Soccer coach of youth through college as well as a gymnastics coach.  Therefore I am well versed in working with one on one and small groups.  I also feel very comfortable working with the human body.  Through my experience and education, I am aware of proper biomechanics and am certified to work with all ages, young and old.

Education:

Brandford Hall Institute 2012

Certification:

N.A.S.M (National Association of Sports Medicine)

CPR/AED

Motivational Quote:

“Procrastination is the thief of tomorrow”

Excel Fitness Welcomes New Trainer!

Gary Maher                                          B.S., UMass Amherst

Motivation for Fitness:

For over 20 years, I have been committed to helping individuals achieve a healthy and active lifestyle.  The first step is to realize and accept that you need to make some changes if you want to have success.  Believing and then practicing this truth will ultimately give you the results you want.

 Fitness is NOT a 12 week program, or until you reach your goal (this almost invariably relates to weight loss, or body composition change) but rather is from now until you die. This is a dietary and lifestyle change that can be permanent if you choose.

 Remember-we are creatures of habit.  Good habits can take over if they are nurtured.  Don’t ever say “I can’t”.  We choose to do things or not to do things!  We as humans are prone to take the easier way.  We like comfort and ease. Take comfort in this… Clean eating combined with regular, intense exercise, and plenty of rest will make you look and feel a way that you may have only dreamed of.

 Trainer Specialization:

 I will design a custom exercise and nutrition program for you, combining all aspects of fitness…strength training, cardiovascular fitness, flexibility, and nutrition.  “Being fit” and “looking good” is about making changes first on the inside and then on the outside.

 Experience:

I have been in the fitness industry since 1990, and earned a degree in Exercise Science from the University of Massachusetts. Before coming to Connecticut last year, I was in San Diego for 12 years running a personal training business, training all over San Diego County, as well as the General Manager for the San Diego Athletic Club. I worked as a Fitness Director at The Longfellow Sports Club in Natick, MA for 7 years prior to that. I have also taught spinning, boot camp, CrossFit, boxing, abs, and stretching classes.

 “EARN your shower everyday!”

Thirty Minutes to Better Health- the Exercise-Cancer Connection


 Thirty minutes of daily exercise can protect against breast, colorectal and endometrial cancers. Some studies indicate it may have a protective effect on prostate cancer and mesothelioma too. In addition to cancer prevention, exercise benefits cancer patients during the treatment phase of their illness. It also improves long-term survival prospects and quality of life concerns for cancer survivors.

As everyone knows by now, physical activity is essential for good health. The National Cancer Institute (NCI) describes exercise as one of three energy balance components. Along with a nutritious diet and healthy body weight, regular exercise makes a huge impact on a person’s general health and well-being.

The Exercise-Cancer Connection

Fatigue, nausea and loss of appetite are common side effects of cancer therapy, particularly radiation treatment and chemotherapy. Daily physical activity may reduce these symptoms or lessen their effects. Exercise is an energy booster and it also boosts strength and mood. This can make the battle with cancer a little easier.

Perhaps the most important exercise-cancer connections are the quality of life improvements enjoyed by those who get regular exercise. Healthy physical activity performed on a daily basis improves balance, coordination and overall fitness. It enables better immune system functioning and helps patients control their weight. It also reduces the stress and anxiety associated with the cancer experience.

The choice to be active is more important than the actual exercises a patient chooses to perform. The best activities and exercise environments are those that engage the body, mind and spirit.

Cancer Fitness Recommendations

The American Institute for Cancer Research (AICR)  recommends thirty minutes of physical activity every day. Sixty minutes of exercise is even better, but this amount is not always possible. For cancer patients and cancer survivors, the right amount of exercise depends on their condition. It is best to start at a slow and relaxed pace and work up to the recommended intensity and duration.

Fitness experts at the University of Texas M.D. Anderson Center and other cancer research facilities have developed exercise plans based on AICR guidelines. These plans are specially designed to fit individual patient needs and lifestyles. Patients should ask their doctors about recommended cancer fitness programs.

Everyday activities generally count toward daily exercise if they are moderately intense actions. Many patients find it easier to break up their 30-minute sessions into shorter, ten-minute sessions. In time, they can increase the exercise duration or intensity to suit their new level of fitness. Please see an Excel Fitness certified personal trainer for more information on exercise benefits for cancer treatment and other tips to maintaining a healthy lifestyle.

David Haas

Mesothelioma Cancer Alliance

Visit David’s Blog at http://www.mesothelioma.com/blog/authors/david/

 

Welcome ReRun Shoes!!!

Excel Fitness is proud to welcome ReRun Shoes to our gym. ReRun is a “social enterprise with an environmental mission, committed to sustainable development.”  They take donations of used shoes (all varieties)  and send them to different countries in Africa where they are refurbished by local micro-entrepreneurs and brought to market at affordable prices. ReRun thereby diverts reusable shoes from ending up in North American landfills while also supporting the developing economies of countries such as Mali, Guinea and Liberia.

Beginning in June, Excel Fitness will be housing a ReRun Shoe Box where members can deposit old shoes that would otherwise be thrown away.  There is no obligation, just an opportunity to do something to help the environment and support less fortunate peoples. As the box fills up, we will be sending the shoes back to ReRun headquarters to be distributed overseas. The plan is to keep going as long as our members are supporting the project by bringing in old shoes. For more information on the program please visit: http://www.rerunshoes.com/ or for information on Excel Fitness participation talk to Ilicia.

 

Color Me Rad: “The most colorful 5K race you’ll ever run”

On Saturday, June 2, Color Me Rad came to Hartford.  This race is as fun as a run can get!  Over 2,000 people attended the race held at Rentschler Field where participants were adorned in all white.  Needless to say, that wouldn’t last long.  The fun part about the race is that you end up looking like a bag of skittles.  Throughout the course, there were “Color Stations” set up, and volunteers are there to throw colored corn starch at you.  Or if you are in Jeff Roux’s group, he did the honor of coloring you himself by overtaking the color station and dousing his friends.  What a fun way to spend a Saturday morning.  If you missed out, head to Boston on July 15 to take part in this non-timed, fun run.  If not, Color Me Rad will be back next year and I highly recommend this fun way to exercise.

 

Heather Claflin B.S. Exercise Science