Posted on Fri, Oct 21, 2011
On September 28th, 13 (thirteen) members began a journey toward health by joining Eastpointe Health & Fitness’ All-Inclusive Health Program. This session runs for eight (8) weeks: from September 28th through November 23rd. It is hard to believe that we are already into our third week of the program!
During the initial set up, each participant met individually with the facility Nutritionist and a Personal Trainer to complete a full health assessment including initial weights and measurements. Based on this assessment, each person is given an individual plan for both eating and exercise. It is the customization of the plan that leads to success. If it does not work with your lifestyle, it does not work, period!
So what is in store for participants over the next several weeks? Trainers are currently working with them in several teams where they receive the benefits of semi-private personal training. In addition participants are following their individual customized programs designed by the training team. They are also attending ongoing nutritional discussion sessions, weekly motivational meetings and lectures all designed to help each individual achieve personal goals and lifestyle changes.
Each week the group has made progress toward healthy changes and tackled a different topic. Participants that want to speed up the process are also given a JUMPSTART program. With only five weeks left until the holiday, our hard-working team members will receive compliments from friends and family at the holiday dinner on how AMAZING they look!
If you would like to keep track of the group’s progress you can do so via the
Nutrition Blog on our website. You can see weekly status updates from current and prior programs.
It is never too late to begin!
Just because you missed the start of the Fall session does not mean you have to wait for the next session to begin. Individual nutrition plans are available now and can set the foundation for the next program in January. Interested? Want to get started? Register for your free consultation by going on our website and submitting an inquiry on the
Nutrition Page or giving us a call at 732.872.6595. For a full description of the Real Results program including future dates and a complete list of what is included, call or visit our
Real Results page on our website.
Posted on Sun, Jun 19, 2011
By Brian Bott, Certified Personal Trainer
Much to the surprise of most gym goers and fitness professionals alike, the most common reason for failure of a weight loss or exercise program is injury. Compounding this problem is the fact that the biggest predictor of injury is…you guessed it… a previous injury! If you ask a room full of people if they’ve ever been injured I would guarantee that more people than not will answer yes to that question.
So what are we doing wrong that’s causing such a high level of injury in the population of people we would assume to be in the best shape? What’s happening to these people that never had any pain before but suddenly when they make an attempt to do a positive thing by becoming active they end up hurt? The answer is simple. We’re not performing any sort of screening process to catch any potential injury risks. Think of it like your car. Before a long trip what do you do? You check the tire pressure, get an oil change, maybe even an alignment check. Now if all you are doing is driving to and from work, a small problem with any of these things may not cause a problem for your car. However, if you take that car with poor alignment and low tire pressure and attempt a curve at 60mph, something’s going to give. The same holds true for the human body. You may have some stability or mobility imbalances that may not cause you any trouble in your daily life but they are sure to result in injury when you press on that gas pedal which in our case is exercise. So the question now is what to do about it? Enter, The Functional Movement Screen.
The Functional Movement Screen is a series of seven fundamental movements used to identify any potential problems before starting exercise. These seven movements are; the deep overhead squat, hurdle step, in line lunge, shoulder mobility, active straight leg raise, trunk stability push up, and rotary stability. Each movement is scored on a scale from 0-3. A 3 is scored if the movement is performed perfectly. A 2 is scored if the movement is performed with some form of compensation. A 1 is scored if the movement cannot be performed at all. And finally a 0 is only scored if there is pain present during the movement.
While we rarely see anyone score a perfect 21 our goal is to make sure we are at least a 14 with no asymmetries, meaning no difference between left and right scores. Number two on the list for biggest predictors of injury are asymmetries and the screen does a fantastic job of pinpointing those weaknesses. The research gathered from the NFL using this screen is pretty staggering. Those players who scored below a 14 or presented an asymmetry jumped from a 15% to a 55% chance of a non-contact injury. There is also much research into other groups such as police and firemen that show this same trend.
The good news is that if you score poorly on the screen, meeting with a qualified trainer who has experience with the screen can save you a lot of time and frustration in your training. I have had clients tell me they have never been able to touch their toes and after performing the screen and working on a few quick drills based on their score are able to effortlessly bend over and touch their toes. I’ve also had clients who have had frequent knee, hip, or back pain that have taken care of themselves by improving their scores on the Functional Movement Screen.
Here are two Functional Movement Screen options that Eastpointe Health & Fitness offers to put you on the path to smarter, injury free fitness.
OPTION 1: For $99 you will receive a one hour screening and evaluation AND 2 one-hour sessions afterward to work on corrective exercise.
In the screening we will help identify any muscular imbalances, weaknesses, or compensations that are keeping you from moving properly and putting you at risk for potential injury. The two sessions following your screening, your trainer will make sure you are comfortable performing the prescribed corrective exercises as well as make general recommendations as to what to avoid in your training until these issues are resolved.
OPTION 2: For $199 you will receive the same screening and evaluation as Option 1, 2 sessions of corrective work, PLUS an extra 2 sessions covering an individualized program for you to work on going forward.
This program is yours to keep and will be specifically designed to continue to correct your imbalances as well as progress you towards your goals in a safe and efficient manner. This is an all-inclusive program that will detail from start to finish what stretches, strength training, and cardio is appropriate given your current fitness level and functional movement scoring. In just a few short weeks you'll be looking, moving, and most importantly feeling better!
Visit our Functional Movement Screening page for more information.
So whether you’re looking to improve athletic performance or just want to make sure you’re not setting yourself up for injury, it is well worth the time to come to Eastpointe Health & Fitness where we have qualified professionals to perform the screen for you. From your score your trainer can help you not only strengthen your weaknesses, but also design a program that still allows you to train hard on movements that are safe for you.
At one point in our lives, we all could perform these seven developmental movements. For one reason or another along the way we lost this ability either due to poor training habits, loss of proper posture, or an injury that caused our body to change the way it moves to avoid pain. But why this happened really isn’t as important as what you are going to do about it now! Make an appointment today at Eastpointe Health & Fitness to get screened. Then we can identify your problem areas, fix them and train you to make sure your body gets fit while staying injury free.
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Brian Bott holds a Bachelor’s degree in Exercise Physiology and Sports Science, and is a Certified Personal Trainer through the National Strength and Conditioning Association. He strives to maximize his knowledge of the field, and continues to attend seminars and lectures on all health and fitness topics that can help him improve his client’s results. Brian can help those of all ages and fitness levels reach their goals, from the high school wrestler looking to change weight classes to the previously inactive person who is ready to adopt a healthier lifestyle.
Posted on Sat, May 21, 2011
Ahh, those long warm days of summer! Some of us can’t wait while the rest of us, are like . . .ah . . .well . . .ah . . .not ready! You know who we are… that well intentioned group who never came through on our New Year’s resolutions to lose some weight and get in shape. For us it’s those “dreaded” days of summer. But they don’t have to be. It’s not too late to get started! But it begins right here, right now. Here’s how!
Make a Plan. No more dilly dallying! There is still time to get into shape for and during summer and take control of your life at EPH&F. Losing weight and getting fit is a simple math problem of calories in versus calories out. It’s not rocket science. You have to burn more calories than you consume. It's that simple. So make a plan. Write it down and keep a fitness journal. If you fail to plan, you plan to fail!
Be Realistic. Face it. If you haven’t worked on your fitness goals since New Year’s you’re not going to reach them in a week. Make your goals realistic. If you lose weight too fast, for instance by starving yourself, percentages say you’re going to gain it back. Slow and steady wins the race.
Find the Time, No Excuses. Stop whining about not having time to work out! If you want to be successful in losing weight and getting fit you need to make the commitment and make it a priority. There is no way around it. You need to make exercise a regular part of your lifestyle. For real results, incorporate two to three days a week of strength training and three to five days a week of cardiovascular training. Talk to our trainers. They can help. Before you know it, this exercise stuff will start to grow on you.
Do it with a Friend or Friends
People succeed with an exercise plan more often if they can find (or talk them into it) a partner, friend or group to do it with. It works for a lot of reasons. You don’t want to let that person down so you tend to not skip workouts. You support each other. You compete with each other. You’re in it together. Signing up with a trainer and training partner at EPH&F or taking one or two of our over 40 group classes is a good way to start.
Sign up for a Fall Event
It's easy to get sidetracked during the summer with all the fun outdoor eating (ribs, burgers, potato salad, etc.!) and drinking (beer, sangria, margaritas, etc.) activities taking place. But if you sign up for a walk, run, bike race, triathlon or any fall event (it doesn’t have to by the Olympics!), it will give your workouts more meaning and keep you committed. The main thing is to find something that will help get and keep you physically active and focused. Why not try EPH&F’s Real Results program?
Go ahead. You can do it. Get out the summer swim wear. Try it on. Look in the mirror. Decide what plan of action to take. Then make it happen. You can make this the best summer ever, but it all depends on you. You're worth it.
Posted on Fri, Apr 15, 2011
It’s hard to believe with the lingering cold weather around here that bathing suit season is right around the corner. But believe it, it is! Sooner than you think you’ll be complaining about the heat, humidity and crowded beaches but hopefully not about a flabby body.
Maybe you meant to start getting in shape sooner (like back in January) but it didn't happen. So now you're wondering how to get results — and fast. The good news is you still have time to slim down and get in shape so you’ll look great in shorts, tank tops, sun dresses and yes, bikinis and bathing suits. But hurry!
Get your body ready for summer NOW at Eastpointe Health & Fitness by signing up for their Beach Body Fitness Program. In six to eight weeks, you can lose weight, get stronger and tone your muscles so you look great in your summer gear. Plus, not only will you look good, but you’ll be in better shape to participate in all your favorite summertime activities like surfing, swimming, biking, kayaking, hiking and playing with the kids.
“In six to eight weeks you can really start to make some noticeable changes,” said EPH&F Trainer Grace Lang. “If you commit to our program and stick with it, you will definitely see and feel results.”
EPH&F’s Beach Body Fitness Program includes a Two Month Full Gym Membership, three one-on-one Personal Training Sessions, Nutritional Consultation with a meal plan provided and access to an on-line meal planning system. “In conjunction with your workouts, it is really important to look at your eating habits and make the kind of changes that will help you get results,” said EPH&F Nutritionist Kim Garrity. “We’ll sit down and discuss your goals realistically and design a meal plan accordingly.”
So get a jump on summer fitness. Don’t miss your chance to wow your friends and family this with the new slimmed down, shaped up beach body ready version of you. Sign up for EPH&F’s Beach Body Fitness Program today.
Posted on Wed, Mar 23, 2011
Probably everyone has wished they could get their bodies to do what they did when they were younger. Oh, the energy, the flexibility, the strength we all had! And for anyone with an aching back (which pretty much includes everyone) this wish is especially true. Nearly every American has experienced some form of low back pain. It can range from moderate discomfort (Ouch!) to debilitating pain (Ouch! Ouch! Ouch!) that leaves us unable to move. Approximately ten percent of us will experience chronic low back pain during our lives, which is defined as pain lasting for three months or more.
Over $50 billion is spent each year in the U.S. to treat low back pain. It is a leading cause of disability and missed work, and the third most common reason for surgical procedures. Of all forms of pain reported by patients in this country, only headache is more common.
But all is not lost. There is a way to improve your back health and that’s by exercising.
The frequency of low back pain has steadily increased over the past three decades. While many patients attribute their back pain to “overdoing it,” most experts believe that it is actually our lack of activity that is the greatest cause of this trend. Fewer of us are employed in jobs that involve physical labor, and fewer still are supplementing this with structured exercise. (Duh…Sitting at a computer for hours?) In less developed countries, with more of the population performing agricultural work and other physically demanding occupations, the frequency of low back pain and injury is dramatically lower.
“Improving your back health is one of the simplest fitness goals to reach,” said Bill Tevin, Eastpointe Health & Fitness, Personal Trainer and Certified Strength and Conditioning Specialist. “It starts with diagnosing the problem correctly and then customizing a training and exercise program that fits your particular back issue.”
Bill has trained a broad range of individuals, from post-surgery rehab patients to competitive athletes, and is experienced working with men and women of all ages, from children to senior citizens. His extensive experience in the field enables him to help all clients with a wide variety of goals.
Exercise, you say. Really? What about bed rest? According to research, bed rest is completely ineffective in improving function in most cases of low back pain. What about putting ice or heat on your back? Similarly, the use of ice and/or heat has not been proven to have any positive effect on low-back pain. Okay, then what about medication? Various medications may reduce the acute pain one experiences, but they don’t address underlying weaknesses and imbalances that are typically causing the periods of back pain and immobility.
Then exercise it is! In fact, the National Institutes of Health states that exercise is likely the most effective tool for both the treatment of low back pain and prevention of its recurrence. Appropriate exercise can help to strengthen the muscles that support the spine, correct imbalances that affect posture, and improve flexibility to minimize stress on the back during everyday activities. Low back pain and injury, however, is a common reason that individuals decide not to exercise, or delay the start of an exercise program. This lack of activity will then create further weakness in many cases, placing us at greater risk for future pain and injury, causing a repetitive cycle and sending us into a downward spiral. And no one wants that!
To help improve “our aching backs” EPH&F has instituted a Back Health Program designed to get our backs, back on track. For $199, the program includes a Chiropractic Consultation, Half-hour Massage and Posture Check, In Depth Fitness Assessment by a Certified Personal Trainer, Customized Starter Exercise Program Instruction, One Month Full Gym Membership and Integrated Chiropractic & Fitness Recommendations.
“When I work with a patient with low back pain, I first determine what the causes are through a chiropractic consultation,” said Dr. Jay Mazzella, of Eastpointe Chiropractic. “Depending on their level of pain and the intensity of the problem, I recommend a course of treatment which almost always includes exercise. Sometimes a patient can start exercising right away and sometimes they have to approach exercising gradually. We have physical therapists on staff for supervised exercise. Either way, exercise is the key to better back health.” A thorough evaluation by a qualified professional will identify any specific injuries or conditions that may be present, and help to determine an appropriate course of action. The evaluation may include a health history questionnaire, x-rays, posture analysis, and/or various tests of strength and flexibility.
“The key to a successful back health program is to select exercises appropriate to one’s ability level and specific underlying conditions causing low back pain,” continued Bill. “No single program is ideal for everyone when treating this condition. Some popular exercises for the back can actually have negative effects on posture and alignment.”
“At Eastpointe Health and Fitness, we have a team of experts available to provide comprehensive care for all back conditions,” said Owner/Manager, Paul Mazzella. “Chiropractors, physical therapists, massage therapists, and skilled personal trainers will work together to determine the appropriate treatment for your specific needs, and provide care in a one-on-one setting. As your back health improves, you will be able to pursue a wide array of additional health and fitness goals on the same premises with Eastpointe’s health club services and nutritional counseling.”
So what are you waiting for? Let’s get exercising and get our backs back on track by signing up for EPH&F’s Back Health Program. For more information visit www.EastpointeHealthandFitness.com or call 732-872-6595.
Posted on Thu, Feb 10, 2011
Around the Hook Today - February 2011
Winter session of Real Results is well underway at Eastpointe Health & Fitness.
Snow, ice and bad weather has not stopped this group of Real Results participants from getting involved in the program! The session had a delayed start due to Mother Nature, but on January 19th, seventeen members began their journey to health. This session of the all-inclusive health program runs for eight weeks and participants are well on their way to making positive changes.
Real Results participants have been working with EPH&F trainers receiving the benefits of customized one-on-one and group training, as well as, nutritional counseling, weekly motivational meetings and lectures, all designed to help each individual achieve personal goals and lifestyle changes.
The program’s track record has shown that it does work. First started in 2005, the program is run three times throughout the year and focuses not only on weight loss but on improving overall health through balanced nutrition and exercise. As a result of this approach, participants see a reduction in other health indicators such as body measurements and body fat. The average weight loss over the 8-week period is 12 lbs for each person successfully completing the program. Since the program’s inception over 250 participants have taken the journey. Many of these members have gone on to maintain their results; some even join subsequent programs to continue their momentum. The goals of this group vary greatly and range from improving overall health and stamina to increasing energy levels to losing weight.
So what is in store for participants over the next several weeks? Trainers are currently working with them in several teams where they receive the benefits of customized personal training. They are also attending ongoing nutritional counseling, discussion group sessions, weekly motivational meetings and lectures all designed to help each individual achieve personal goals and lifestyle changes.
“Past and current Real Results participants have said that what makes this program different from other programs is the amount of support and encouragement they received,” said Kim Garrity, Nutritionist and program administrator “They really feel like they are part of a group and that makes all the difference for them.”
If you would like to keep track of the group’s progress you can do so via the nutrition blog on our website. You can see weekly status updates from the program.
It is never too late to begin!
Just because you missed the start of the January session does not mean you have to wait for the next session to begin. Individual nutrition plans and customized training programs are available now and can set the foundation for the next program in April. Interested? Want to get started? Register for your free consultation by submitting an inquiry on the Nutrition page or giving us a call. For a full description of the Real Results program including future dates and a complete list of what is included, again, call EPH&F at (732) 872-6595 or visit our Real Results page.
Posted on Sat, Jan 22, 2011
Around the Hook Today - February 2011
New Year’s resolutions are easy to make but harder to keep. The secret to keeping an exercise plan throughout the year is for fitness to become a routine rather than just another resolution. A healthy lifestyle must become part of a long-term regular routine rather than be thought of as a short-term solution. The number one New Year's resolution people make is to lose weight. Many expect it to happen overnight and then lose their motivation when that doesn't happen. Often when a person makes a resolution, they put up so many obstacles before they even begin that they sabotage their success. Or, they don’t realize that they really have to change. Try to stay open to the process and be willing to do things differently. Think about it, if you’re ideas about fitness worked you’d already be in shape. You made a resolution because your way didn’t work. Here are our top recommendations to help you stick with your new year’s resolutions.
1. Document your goals! Studies show that people who write their goals on paper are more successful at achieving them. Keep them in a place where you can see them every day.
2. Make short term, reasonable goals. Reaching small attainable goals will help keep you motivated.
3. Make exercise a priority, not an afterthought. Schedule exercise into your calendar making it part of your daily routine. Join EPH&F’s Real Results 8 Week Customized All-Inclusive Health and Fitness Program to kick start your fitness routine.
4. Move! Besides the obvious physical benefits, regular exercise does a better job of enhancing a person's mood than sporadic activity, a U.S. study found. The study, published in the Archives of Physical Medicine and Rehabilitation, focused on middle-age non-exercisers.
5. Join a fitness center that is conveniently located…someplace close to home or work.
6. If you have children, choose a fitness center that offers child care. EPH&F offers childcare 6 days a week- FREE for members! You can workout for hours and not worry about your kids or pay for nannies/sitters.
7. Ask for personal attention. Most gyms have personal trainers that can help navigate equipment and devise a fitness plan. Working one on one or in a group with an EPH&F Personal Trainer to create an individual customized Exercise Program will give you the motivation and accountability to keep you on track in the New Year.
8. Get the OK from your health professional before beginning a new workout routine.
9. Make sure your eating habits become part of your fitness routine. Meet with EPH&F Nutritionist Kim Garrity for aNutrition Assessment and Consultation. She can help design an Eating Plan or Weight Loss Program to jumpstart you in the New Year.
10. Try a Detox program. EPH&F offers a cleansing program with Isagenix products. The cleanse helps to detox your body so you can begin the New Year fresh. It is gentle but effective. We also have many other packages for you to consider.
11. Find what you like to do! EPH&F has two group fitness rooms with over 40 high energy, FUN classes a week! Enjoy Zumba, YogaLates, Kickboxing, Spin, Pilates, Body Sculpt, Beginner's Yoga, and much more.
12. Have some health limitations? Do not let that deter you! Working with EPH&F Chiropractors, Physical Therapists and Massage Therapists will help you be stress, pain and injury free in the New Year and improve your overall health, relaxation and well being. Finish your day with our detoxifying, purifying saunas!
Posted on Sat, Jan 22, 2011
Around the Hook Today - January 2011
For Eastpointe Health & Fitness’s Members and Training Partners 32-year old Alyson Santoro and 62-year old Elaine Egidio, Group Training with Personal Trainer Nadine Wellauer Has Made All the Difference.
“Anyone and everyone can benefit from weight training,” said EPH&F Personal Trainer, Nadine Wellauer. “Exercise truly is the fountain of youth.” Nadine has made believers out of women and men of all ages, sizes and walks of life who have trained with her at EPH&F. “I have clients in their 20s, in their 70s and every age in between. I have 32 year old Alyson working out with 62 year old Elaine and I have men working out with women. I believe group training adds a whole new dimension to working out. It is a great way to experience the benefits of a personal trainer at a very economical price. It makes you accountable. You don’t have to work out alone. You get professional instruction so you’re exercising the right way and you get pushed, gently, to go past the point where you may have stopped if working out on your own. And, of course, ultimately you get fit.”
Nadine got her start in fitness through dance with a repertoire
that included ballet, point and modern dance. She went on to become a certified personal trainer and worked in corporate fitness for a number of years teaching fitness to entire corporate staffs. As she grew in experience, Nadine became an examiner for the Aerobic and Fitness Association of America, both training and evaluating new instructors. She has also organized and promoted Master Fitness Classes at local fitness centers and has successfully completed courses in senior fitness, dance training and children's community. Nadine has also done promotional work for the Avia Fitness Line. Besides personal training at EPH&F, she teaches Spin and Body Sculpt.
“My fitness philosophy is that I like to keep things fresh,” said Nadine. “I want to mix up the exercises, shake up any routine, not just to keep my clients interested but to keep my client’s muscles interested as well. It’s called muscle confusion.” Muscle confusion workouts operate under the theory that by constantly changing movements, the body will be forced to respond. Under typical workout routines (doing the same type of exercises a few times a week), muscles become used to the routine and the results are minimized. Muscle confusion workouts mix up the routines so the muscles have a harder time adapting, which causes them to work harder and produce visible results. “I like to give my clients multi-purpose exercises,” continued Nadine. “In other words, I try to work more than one muscle group at a time. It’s more efficient that way and burns more calories. You end up working the entire body. I make sure nothing gets neglected.”
Nadine incorporates this fitness philosophy into her Sculpt and Spin classes but especially into her group training sessions. Besides being economical, group training can enhance the work out experience. “It’s fun,” said EPH&F member, 32-year old Alyson Santoro who trains with Nadine. “Training with someone else helps keep you motivated.” Always active, Alyson joined the gym as part of her New Year’s resolution about six years ago. “I did the elliptical and spin classes and I used to watch Nadine work out with other people and I thought, I want to do that,” said Alyson. “I have two daughters who are seven and eight and a 16 year old son and I think it’s important for my kids to see that I work out and take care of myself. With weight training, I have gotten much more toned and a lot stronger. I still lift and carry my daughters once in a while and I know I wouldn’t be able to do it if I wasn’t training.” Alyson also got her husband, Anthony, to come and spin and weight train. “I love EPH&F,” Alyson continued. “It’s small and intimate and everyone is so supportive and friendly.”
Currently, Alyson weight trains twice a week with Nadine and training partner 62-year old, member Elaine Egidio. “I started dancing when I was four years old,” said Elaine. “I graduated as a dance major from Glassboro State College (now Rowan). I went on to teach dance in Virginia Beach and moved to Spain and started a dance program there. I then got involved with creative movement for children and I am now a Dance Movement Therapist. Although, I have been involved with dance all my life, I found that I wasn’t dancing very much myself. I also have an under active thyroid and I thought if I sped up my metabolism through exercise I could avoid taking medication. I started running and then joined the gym although I barely came. Then I started weight training and core training and took Nadine’s Body Sculpt class. Eventually, my schedule changed so I could weight train with Nadine. Now I’m a gym regular.” Besides wanting to speed up her metabolism, Elaine also wanted to work out so she could eat what she wanted. “I realized pretty quickly that that wasn’t such a good reason to exercise. I decided that if I’m going to get fit then I needed to look at my eating habits too,” said Elaine. “I met with Kim Garrity, the EPH&F Nutritionist and she worked with me on my diet. I started eating more fruits and vegetables and together with weight training and cardio work I lost four inches on my waist. Besides the weight loss I also have more energy and my muscles are more clearly defined. I also work out in the mornings which really set the tone for the whole day. I am in my 60s and I have to say I am probably in the best shape of my life. I have to give a lot of credit to Nadine, Kim and the entire staff here at EPH&F. Don’t let age be an excuse to not exercise. It can make a life changing difference to your health and well being.”
Posted on Tue, Dec 14, 2010
Monitor Newspaper - December 2010
On September 27th, twenty-three members committed to their
health by joining Eastpointe Health & Fitness’ All-Inclusive Real Results Health Program. This session ran for eight weeks: from September 27th through November 21st.
During the initial set up, each participant met individually with the facility Nutritionist and a Personal Trainer to complete a full health assessment including initial weights and measurements. Based on this assessment, each person is given an individual plan for both eating and exercise. “It is the customization of the plan that leads to success,” stated Nutritionist and Program Administrator, Kim Garrity. “If it does not work with your lifestyle, it does not work, period!”
The program’s track record has shown that it does work. First started in 2005, the program is run three times throughout the year and focuses not only on weight loss but on improving overall health through balanced nutrition and exercise. As a result of this approach, participants see a reduction in other health indicators such as body measurements and body fat. The average weight loss over the 8-week period is 12 lbs for each person successfully completing the program. Since the program’s inception over 250 participants have taken the journey. Many of these members have gone on to maintain their results; some even join subsequent programs to continue their momentum.
The goals of the group this fall included improving overall health and stamina to increasing energy levels to losing weight. Each participant was given the personal attention to uncover the internal desires motivating them to change, and then throughout the program they were coached toward successfully achieving their objectives. Here are the results:
The biggest loser for total pounds and inches lost as well as the largest drop in body fat was Rachael Elmore of Port Monmouth. Liz Keene of Navesink was the runner up for total pounds lost and Karen Gerber of Rumson was the runner up for total inches lost.
Congratulations to the winners and everyone who participated in Real Results!
It is never too late to begin!
Our next Real Results program starts on January 10, 2011; so don’t miss out on this dynamic way to reach your fitness goals. Visit us on line at www.EastpointeHealthandFitness.com or give us a call at 732-872-6595 for a full description of the Real Results program and what it can do for you.
Posted on Tue, Nov 09, 2010
Around the Hook Today - November 2010
By Susan Patton, Personal Trainer, Eastpointe Health & Fitness
So you’ve decided to get yourself into shape. Congratulations! You’ve joined Eastpointe Health & Fitness. Even bigger kudos! You have visions of your future self with leaner legs, defined shoulders and tighter arms. You want to create a bit of a little “situation” out of your own abs. Most of all, you want to increase your metabolism and your overall health.
Now what?
You dig through some old boxes you haven’t seen in a while to retrieve some old workout clothes. You check yourself out in the mirror and decide to take off the headbands, wristbands and leg warmers and put them back in the box (hey, they could come back in style someday). You think, “Has it been that long since I worked out?” and instead, opt for a pair of sweats and a “Pete and Eldas” t-shirt. On your way to EPH&F, you think about what won you that free t-shirt (eating an entire double XL pie yourself) and how many of them you have (27). Then you think about pizza.
Pulling into EPH&F, slightly hungry now, you boldly swipe your key tag as the front desk encourages you to “enjoy your workout!” “Wait, I’m really here to workout?” you think as you stand before a conglomerate of people who seem to operate on auto-pilot. They buzz busily around the gym, as if following a map, and you think “hey, where’s my map?”
Scanning the room in a panic, you search for the most familiar piece of equipment you can find and spot the cardio area. Ahh, sweet stationary bike. After a few weeks at the gym and careful observation of fellow gym members, you boldly venture on to a new piece, the elliptical. You bounce around from cardio piece to cardio piece, gradually adding onto your workout. 20 minutes, 35 minutes, 55 minutes! Wow! You feel better. You actually like to sweat and you have more energy. One problem . . .the scale is moving at a snails pace, you’ve only moved your belt buckle over one notch and your arms still jiggle when you celebrate an interception in the red zone on Sundays. “I’ve been working out for months and I don’t look any different, what the heck is the problem,” you ask?
Too much cardio.
That’s right! Doing too much cardio can actually have a slightly adverse affect on your goals for a more svelte you. Now, that’s not to say you should toss your time on the treadmill or bike completely, but if that’s all your workout routine consists of, you’re missing a huge piece of the pie (no, no, not pizza pie. Focus!).
The truth of the matter is that cardio workouts will burn calories and will help you lose weight, but it will NOT change the way your body functions. Ask yourself this: “Do I want to just lose weight, or do I want to change the way my body functions?” Now, I’m no Mysterion the Mind Reader, but I’m going to say you opt for the latter. In that case, I’m going to introduce you to a part of the gym you may not have ventured into just yet, but holds the missing part of your workout regimen, the weight room. That’s right, weight training will increase your metabolism, will change the way your body functions, and will help with that pesky belt buckle.
Never fear, I’m not talking about becoming the next Mr. or Miss Olympian, but adding just a few pounds of lean muscle to your frame will do your body wonders. Yes, I said ADD. Stay with me.
We’ve all heard that “muscle weighs more than fat” right? Wrong! A pound is a pound! (Gotcha). It’s what that pound is made up of that makes all the difference. In fact if you compare, side by side, a pound of muscle and a pound of fat, the muscle would take up two thirds of the space the fat takes up! They weigh the same but the muscle is smaller and denser. Therefore, you can weigh the same, but look and feel completely different, depending on what makes up more of your body’s composition. I don’t even own a scale.
Adding lean muscle to your body increases your metabolism. For every one pound of lean muscle you have on your body, you burn approximately 50 calories, AT REST! That’s like giving your body extra points on the final exam, or overtime on the job. It’s something your body will do naturally while you sleep, eat, work and play. 50 calories? Big deal right? I can knock off 50 calories chewing sugar free gum in a day. That’s just one pound in one day. We need to look at the big picture here. Say we replace 10 pounds of body fat with 10 pounds of lean muscle. Now the numbers are more impressive: 500 extra calories at rest per day, at seven days a week adds up to 3500 calories! And guess how many calories just happen to be in a pound of body fat? Ding ding! That’s right Johnny, the answer is 3500 calories in a pound of body fat! Now tell’em what they’ve won: a leaner physique, increased energy, lower risk for killer diseases such as heart disease and diabetes, and a new wardrobe! (Well, that unfortunately would come out of your wallet, unless you have some great clothes that are in the box next to the headbands, wristbands and leg warmers. You just may want to consult your favorite reality TV star for its decade appropriateness.).
So get up off that cardio machine and start learning about the rest of the equipment at EPH&F. Hey, you pay for a gym membership, right? Might as well use the whole facility. Of course, it’s best to consult with a professional, especially when embarking on new territory in your workouts. EPH&F personal trainers will offer the best guidance towards the most efficient and safest ways of getting to your own personal goals, keeping in mind injury and the proper way of easing into a new workout.
And finally, be patient. It can take up to 6 weeks for some people to develop 1 pound of lean muscle. Think about how many years (and how many pizzas) it took you to get where you are now: five years, 10 years, 20 years or more? I can promise, if you workout the right way, stay consistent with it and follow up with some other adjustments in your lifestyle, the next 12 months could change your life. Yes, one year, not five. So good luck my friends and stay healthy!