email- [email protected]
Experience: 3 years personal training
Areas of Expertise: Weight Training, High Intensity Training, I help people find themselves
Certifications: ISSA Fitness Certified, ISSA Nutrition Certified, 3rd degree black belt
Sports & Activities: Mixed Martial Arts, wrestling, football, kickboxing
Favorite Quote:” I do not believe in mistakes I believe in opportunity. Take those opportunities for they will lead you to where you were meant to be”
My Story :
Here is another one of our clients that is just making things happen while he is at the gym. He is dedicated and showing us all that weight training and fitness is a way of life and no matter what your goals you CAN change your life by just making a decision to do so! Keep it up Carlo we are loving the fact that our members are getting so involved with our program and showcasing their skills.
It truly is motivational even to the staff and trainers!
email- [email protected]
Experience: 8 years group training, 3 years personal training
Areas of Expertise: Core Strength and Flexibility
Certifications: Aerobics and Fitness Association of America- Personal Training, Balanced Body University Pilates Instructor
Sports & Activities: Running, Weightlifting, Skiing, and Figure Skating
My Story :
Personal Training is about changing and improving the quality of your life. Everyone can use a push and when you have the right push there are no limits to what you can achieve. If you want to test drive what it is like to work with a personal trainer then fill out the form below!
Burning the Fat
By Matthew Rhea, PhD
The most common goal among exercisers is weight loss…actually fat loss, but that’s semantics. Gaining body fat seems way to easy and losing way to difficult. Combine our inactive lifestyles with calorie dense foods in our society and that’s a recipe for obesity.
Unfortunately, once the body stores fat, it is a challenge to get rid of it. Because the body has several different energy systems, each with a specific function for fuel supply, we have to create the right environment for fat to be used for energy. And, since there is a lot of energy in stored fat, we have to do a lot of the right amount of exercise to burn it off.
Diet is important in this process because we have to prevent excessive calories from entering the body in order to tap into the fat stores instead. So limiting calories, preventing too much fat intake, and staying consistent with your diet is a must! Once calorie intake is lowered, and once activity levels are increased, we start to see consistent negative caloric balances…meaning we are burning more calories than we take in each day. That’s the key to weight reduction.
We can do several things to increase the effectiveness of our exercise routine toward fat utilization, and although it is rather small effect, over time it will add up. First, incline training has been shown to increase the amount of fat being utilized by the body due to a slower pace but a higher intensity from the incline. This requires a large amount of muscle tissue, which burns more calories than flat ground walking, but the pace is slower than running so the body can use more fat for energy. Incorporate incline walking into your exercise routine 2-4 days per week for 45-60 minutes.
Next, avoid drinking sports drinks during exercise. You’ll quickly drink as many calories as you burn during a workout resulting in little weight loss. Also, try and avoid eating food for 90 minute post-workout. As you use the energy stored in the bloodstream, liver, and the muscle tissue, the body will need to restore that energy. If you eat after a workout, blood sugar will go up and the liver and muscle will simply use that to restock energy. But if you don’t eat anything, the body will open up fat stores instead. So wait a while after a workout before you eat something.
Get that diet figured out….use incline walking…and avoid sabotaging your exercise by drinking calories or eating right after a workout. Follow these tips and your exercise efforts will contribute much more to your weight loss goals.
Watch this video and then then schedule your FREE Fitness assessment below
Can you see how personal training can help you get to your goals faster? Just imagine the way you will feel 12 months from now when you finally made the decision and had some urgency that your goals just could not wait any longer. Imagine no longer wanting to be a better parent, better spouse, better employee but actually being the best version of yourself.
Imagine feeling so excited about your results and the changes that you have made that you cannot possibly go another day without ranting and raving to all of your friends how great you feel. Imagine loving yourself again and how you look in the mirror knowing that you finally did something about your life.
Personal training will help you see your life in a totally different way because as we all know we only live once and the most important thing that we have on this earth is our health. Without our health there can be no happiness and true satisfaction.
I recommend that you fill out the form below as soon as possible so we can schedule you in for your FREE fitness assessment. We have 14 trainers male and female who can cater to your needs and are available to help you out at any hour. Fill out the form below to get your assessment.
Accelerating Weight Loss with Incline Training
By Matthew Rhea, PhD
Losing weight requires a negative calorie balance consistently each day. This means that you have to burn more calories that you consume. Dieting is vital to weight loss efforts because it is much easier to avoid eating calories than it is to burn them off. But, we must include exercise in a weight loss program in order to increase metabolic rate and burn as many calories as possible.
The key to exercise for weight loss is selecting the right type of exercise and performing it at the right intensity. The treadmill is a good mode of exercise for burning a lot of calories and promoting cardiovascular fitness improvements. The challenge is getting the intensity/speed correct to burn as many calories as possible, but take advantage of fat as the fuel source. Running at high speeds burns a lot of calories each minute, but virtually all of them come from sources other than fat.
Slow speeds don’t burn a lot of calories but all of them are coming out of fat stores. I stumbled across a physiological alteration in fat utilization at slow speeds 8 years ago when I began testing incline walking. The incline increases the amount of muscle activation in the legs, which greatly increases caloric expenditure compared to level walking. But because speed is slow, the body can still use fat as the primary energy source. This is the best of both worlds…burn a lot of calories, and get most of them from stored fat that we want to get rid of. I’m happy to say that my research is now cited by treadmill manufacturers that now promote incline training as a great way to burn more fat calories!
So, to increase your weight loss efforts, increase the incline on the treadmill as high as you can sustain at a fast walking pace. The longer you can incline walk the better as you will simply be racking up the calories each minute. If your legs begin to tire, drop the incline and let the leg muscle recovery while you continue to walk flat…then increase it again for as long as your legs can sustain it. Repeat that over and over again for as long as you have time. My research demonstrated that a 20 minute incline workout burns 5 times as many calories as level walking and at least 3 times as much fat as running. Get the benefits of a 90 minute jog, in only 20 minutes of incline walking.
Remember that dieting will have the most impact on weight loss, but you can greatly improve the effectiveness of your workouts by using incline as your choice for cardio.
“My name is Tish Adamson. I am a group fitness instructor and personal trainer here at The Gym at Station Park. The road to this point in my life has not been an easy one. I started my fitness journey weighing just over 300 pounds. I was tired, miserable and depressed.
Everyone in my family had weight problems so I figured I was destined to be overweight my whole life. One day I put in an old exercise video and realized…this isn’t so bad! It didn’t take long for me to be hooked on exercise!
However, though I truly enjoyed the high I got from fitness, it was a long road to health with physical and mental challenges along the way. As I saw positive changes within myself, I realized I wanted to share my love of exercise with others in the hopes that I could enrich their lives as well. I lost a lot of weight…but the reward of helping others has been my greatest accomplishment.
I have now been teaching group fitness classes for 17 years. What a total blast it has been! I have seen countless lives change as people realize their own strength and become empowered to reach their goals. I’ve seen confidence and strength grow and doubts diminish. I feel so blessed to be a part of that change in people!
I want our members to know that times get tough. Life throws you curve balls. But you can never, ever give up. I was diagnosed with Multiple Sclerosis almost seven years ago. There are days when I literally don’t know how I am going to get out of bed, much less exercise.
There are days when the pain is terrible or I am very, very sick. There are days when I have no strength and stumble when I walk. The medications I take for MS make me gain weight and I have to constantly remind myself that I am still fit and healthy on the inside, even if it doesn’t always show on the outside! It is challenging to be the instructor who has to modify things due to my illness and doesn’t always “look the part”.
But the reality is that exercise has saved me. My classes and clients are literally one of the main reasons I get up and keep fighting! Not everyone who comes to The Gym is in perfect shape, or has the perfect body. Not all of us are in perfect health. All of us have trials and hardships to overcome. All are welcome here! What a blessing it is to have a team of people here at The Gym that care about you and want you to succeed!
Remember, True champions are the ones who get back up…even when they can’t.”
I am looking to help clients who may have had the same struggles I have, so if you would like a FREE fitness assessment by me please email me ([email protected]) and I will get you scheduled. You do not have to be a member or already be in shape to take advantage of this. In the session I will educate you and make you feel comfortable with everything we will be doing. I look forward to helping change your life.