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Testimonial- Lynn Sweet-Dobrow for Excel Fitness and Matt Knight

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In April of 2010, I came to Excel Fitness hoping to make a change in my life.  Over a period of two decades, due to personal responsibilities and health issues, it had become increasingly difficult for me to engage in a number of activities that I had enjoyed in the past.  I had spent 20 years trying unsuccessfully to return to and maintain a healthy weight, I had knee issues from my youth, and I was experiencing varying degrees of pain in my neck and upper back daily from a whiplash injury. As I approached a time in my life that would allow me greater freedom to pursue my own interests once again, I came to the conclusion that I did not simply need to lose weight.  I also needed to become stronger and more physically fit.  With knee, neck, and back issues, I knew I should not attempt this on my own.

Matthew Knight was the first person I met at Excel, and helped to form an incredibly positive impression.  He was professional and courteous from the start.  During our first meeting he took care to understand my history and my lifestyle as well as my goals, and helped me to understand how Excel could help me reach those goals.  He explained what a reasonable rate of improvement might look like with my commitment and Excel’s support.  I decided to join Excel and to sign up for some personal training sessions with Matt.  It has proved to be one of the best decisions I’ve ever made.

I had never imagined working with a personal trainer before, but the first sessions with Matt were so helpful that I decided to continue.   Matt’s positive and supportive manner enabled me to focus during my visits instead of feeling ridiculously self-conscious about what I couldn’t do.  Within a short period of time I noticed decreased neck and back pain and increased strength.  In the course of the coming months, I went from taking muscle relaxers and anti-inflammatory medications regularly to taking them rarely.  In addition, thanks to Matt’s further guidance regarding cardio work and diet, I was losing weight.  In the first four months, I had lost 20 pounds. 

The workouts that I do with Matt are completely different than any I could attempt on my own.  Matt uses his wealth of knowledge and expertise as a trainer to tailor my sessions to my personal needs, and to work multiple muscle groups at a time.  It’s obvious that he keeps my neck and knee issues in mind and that he plans my workouts around strengthening these areas without stressing them.  This individualized approach is just one characteristic of Matt’s training that helps me to meet with success.

I am continually amazed that while Matt has trained professional athletes, he is also able to be incredibly patient and thorough with those of us who have little or no experience at all, and to maintain a positive spin on things in order to keep us motivated.  Matt’s energy and enthusiasm are contagious and keep me looking ahead to meet my goals, while his calm and steady demeanor keep me from ever feeling overwhelmed.  As a teacher, I encourage my students to work toward and celebrate those small, steady improvements that add up to larger achievements over time, but hypocrisy strikes when I sometimes expect great leaps from myself.  Matt puts this in perspective for me.  At Excel, I am the student and Matt is the teacher.  He reminds me of how far I have come, educates me regarding his choice of exercises for me, and offers me unwavering guidance and support through each step of the way.

At the end of this month it will be one year since the day I first walked into Excel.  I cannot believe the progress I have made.  Thanks to Matt, I have lost a total of 38 pounds so far, and I have more living to look forward to every day.

Lynn Sweet-Dobrow

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

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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!

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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!

Excel Fitness News, Fitness Tips, Uncategorized, , ,

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).

Time-bound vs. Goal-bound

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Time-bound vs. Goal-bound

by: Shawn O’Brien, M.S.

In the current days of the ever expanding technology BOOM, everything is instant.

Instant Oatmeal, Instant Messaging, Instant Coffee, Instant Food and you can fill in a few more.

There are numerous versions of quotations floating around which go something like this – “IT WAS WORTH THE WAIT” or “THEY DON’T MAKE THINGS LIKE THEY USED TO” or “ANYTHING WORTH DOING IS WORTH DOING WELL.” I guess even though these sayings are still used, not many people apply the principles of hard work and dedication to the art of long term planning.  Whether you are trying to lose 20 pounds, buy a house, help the community or grow your business you have to set some appropriate goals.

Setting these goals should mean you have something important in mind to accomplish and these same accomplishments should have a realistic time frame to complete them.  Not only a realistic time frame, but having smaller or short-term goals as stepping stones to a long-term goal or project will increase your likelihood of completing this and all goals.  Inversely, having long-term maintenance objectives in place at the completion of the short-term goals you have worked so hard to achieve, will increase your success of maintaining said objective.

In summary, the term “INSTANT” may only be able to applied to your coffee or oatmeal, but if you really want to achieve something great take more than a minute to think about where your GOAL IS BOUND AND HOW LONG IT WILL TAKE TO GET THERE.   You will be surprised how gratifying it is to get there.

Results – Excel Fitness Biggest Loser Season 2

Excel Fitness News, Uncategorized
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

Workout with Martha Price – Miss Hartford County

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Miss Martha Price’s Workout Program

by Shawn O’Brien

This year I am working with Martha Price, Miss Hartford County, as she prepares to compete for Miss Connecticut this summer.  Miss Price has been coming to Excel Fitness every few weeks for a workout since she won Miss Hartford County.  As her trainer I helped her set some goals for her diet and exercise program.  I also helped her set some physical goals she wanted to see by Miss Connecticut this summer.  For more information on Excel Fitness visit us at www.excelfitnessct.com.

During our workout times we talk about nutritional changes, workout improvements, motivation and of course we get in some joking around.  She has been doing great.  She is getting stronger, leaner and realizes now with a few adjustments she can see greater success.  Here are a few exercises we threw into her workout a few weeks ago.  Enjoy.

Shawn O’Brien

Testimonial – Deby Van Ohlen

Excel Fitness News, , ,

March 21, 2011

To: Excel Fitness (www.excelfitnessct.com)

Attention:  Matthew Knight as My Trainer

I checked out Excel Fitness due to recommendations from people I trust.  I joined the gym due to the atmosphere and the qualifications of the owners and trainers;  I am an active participant because of Matt Knight, my personal trainer.

I am now in the best shape and lowest weight that I have been in since high school.  I feel that this success is directly attributable to my work with Matt.  He is extremely knowledgeable about exercise physiology and is able to easily adapt exercises and customize the workout to my needs and issues (such as elbow tendonitis, arthritic wrist, etc.).  He approaches the sessions with encouragement, humor, and a desire to see you always improve.  Along with his exercise expertise, Matt takes the time to know you so that he is able to push you to the point of optimal results without injury.  He also explains why he is having you do the different types of workouts which make the session make more sense.  As a massage therapist, I have been able to share several of the stretches Matt has shown me with my clients.

I have recommended several of my friends and clients to Matt and they all concur with my high opinion of him.  Matt is a real asset to the gym and I am extremely happy to have him as my trainer.

Sincerely,

Deby Van Ohlen

Excel Fitness Clothing Drive

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Excel Fitness Clothing Drive

Warm Clothes Donated by members

Next time you think one person can’t make a difference, get a bunch of people together.

As a company, Excel Fitness is continuously making a difference in our community and will make ever effort to help those around us.   We have finished a clothing drive to support a local Hartford Shelter.  These clothes will go to those in great need of additional help.

THANK YOU EVERYONE WHO DONATED AND CONTINUES TO DONATE.  Visit our website www.excelfitnessct.com

@shawnexcelfit

Client Testimonial To Excel Fitness – Tara Cappa

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Client Testimonial

by- Tara Cappa

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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!