Tag Archives: exercise

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.

 

Another Endoresment for Shawn O’Brien and Excel Fitness

Another Endorsement for Shawn O’Brien and Excel Fitness

by Martha Price Miss Hartford County 2011

 

I had the pleasure of working with Shawn O’Brien at Excel Fitness in preparation to compete in the Miss Connecticut Scholarship Pageant.  He helped me reach my goals of slimming down, toning up, and most importantly, living a healthy lifestyle.  After several personal training sessions, Shawn has provided me with a wealth of knowledge about health and fitness which I am sure to use for the rest of my life.

One of the most valuable things that Shawn taught me was how to challenge my body using a variety of equipment and techniques.  He tailored my workouts to accommodate the equipment I had at my school’s gym.  Before working with Shawn, I usually played it safe by containing my workouts to the treadmill, elliptical, and stretching area.  Now, I’m confident and comfortable using every piece of equipment, lifting weights in the weight-room, and lunging across the room with 10 lb dumbbells. Needless to say, I am now much better equipped to stay in shape.  Since I typically travel to Connecticut on the weekends, I was wary about not being able to keep up my workout regimen at home.  Shawn provided numerous creative alternatives to maintain my workouts using the limited equipment I possessed.  The variety of exercises I learned was not only effective, but it also made my workouts interesting and continuously challenging.  From this experience, I have taken away a wealth of knowledge about how to get fit no matter where I am or what equipment I have.

Martha Price - Miss CT Top 10
Martha Price - Miss CT Top 10

Before I started working with Shawn, I assumed that his role would simply be to help me get in shape.  After our first session, I knew that Shawn was more than a personal trainer.  His genuine words of encouragement helped me not only persevere through challenging workouts, but also through the stress and pressure of competing in a pageant.  Shawn constantly reminded me to stay positive and keep working hard to achieve my goals.  His optimism is contagious, and made me feel as if I could accomplish anything I set my mind to.

I am very blessed to have had Shawn on my support team as I prepared for the Miss Connecticut Scholarship Pageant.  I took the stage feeling confident, healthy, and focused.  With Shawn’s help, I was a top 10 finalist.  I am excited to continue using the knowledge that I have gained from working with Shawn not only in preparation for future pageants, but also in my everyday life.

Forever Grateful,

Martha Price, Miss Hartford County 2011

 

Excel Fitness 2-Week Guest Pass with Free Session (click here)

 

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

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

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

Exercise has medicine-like effects on mood?

By: Shawn M. O’Brien, M.S.

Our delicate human bodies were meant to move (i.e.- run, lift, protect, hunt, gather, etc), but there are various other reasons why one should consider to “exercise” or participate and be consistently active in exercise programs like; running, weight training, yoga, dancing or organized sports.

Reasons to exercise can be as simple as increasing one’s self confidence/self worth or the reasons can be as important as decreasing incidence of cardiovascular disease, manage diabetes and/or increased quality of life.  Exercise, of numerous varieties, result in “significant reductions in a depressed mood, fatigue and cortisol levels, as indicated in a study of rowers on a workout protocol compared to those in a control group” (Perna, 1998).  Cortisol is a stress response hormone, which causes specific hormones to flood your body which causes your mood changes.  Without this bio-feedback system we couldn’t live, but when cortisol levels rise to dangerous levels, development of physical and mental disease and conditions can be brought on by chronic stress (Leland, 2010).

Varieties of exercise can be used to improve one’s emotional state, which will decrease cortisol levels and increase endorphins (hormones produced by the pituitary gland and the hypothalamus produced during exercise to give a feeling of well being).  Not only do rowing, running, yoga and weight training produce significant levels of endorphins, they also aid in the reduction of cortisol, decrease appetite, decrease depression and increase levels of happiness. For example, a group with the regular habit of doing yoga with a method of meditation, breathing and self-guided imagery showed lower scores of negative mood scale and higher scores of positive mood scale, lower levels of s-cortisol compared to the group without this regular habit (Watanabe, E, 2002).

Want to have a better workout? Consider a program consisting of yoga, stretching, cardiovascular training, weight training, recreational events and meditation can have long-term benefits for not only your mental health, but your physical health.  A variety of these activities performed 4-7 days a week with variations of intensity will be best.  Please see your doctor for clearance and visit a reputable personal trainer for further exercise programming. 

Look Good. Feel Good. Play Good.

Leland, Kevin, “The Effects of Stress, Cortisol, Serotonin and Exercise,” STRESS, 2010.

Perna, FM, “Cognitive-behavioral intervention effects on mood and cortisol and during exercise training.” Annual Behavior Medical Journal. 1998 Spring:20(2):92:8.

Watanabe, E, “Altered Responses of Saliva Cortisol and Mood Status by Long-period Special Yoga

Exercise Mixed with Meditation and Guided Imagery.” Journal of International Society of Life

Information Science. 20, pg 2, 2002.