Vertex Fitness Blog

Maximum Effort

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Here at Vertex Fitness, we are always pushing (as an aside, muscles pull, so we won’t tell you to push a weight up). We push ourselves to learn more about our craft, we push each other to become better instructors, but most importantly, we push our clients to work as hard as they possibly can each and every workout.

On each exercise, we try to get each person to give ...

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Chef Jacquie’s Recipe – Chocolate Madeleines

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Ingredients

• 3/4 cup all-purpose flour
• 1/2 cup unsweetened cocoa
• 1 pinch salt
• 4 large eggs
• 1 cup sugar
• 12 Tablespoons butter, melted
• Butter for the Madeleine pans

 

Directions

1. Butter the madeleine pans with butter or non-stick spray and place in refrigerator to cool.

2. Sift together the flour, cocoa and salt.

3. Fold in flour, then add the butter

4. Remove pans from refrigerator and spoon batter into them, ...

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Feel The Burn

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DOMS. I would say it is the most complained about aspect of training. DOMS is an acronym that stands for Delayed Onset Muscle Soreness. The feelings of soreness derive from micro trauma where the muscle meets the tendon that develops over a longer period of time following the use of the muscles. It is the norUnknownmal response for you’re body to grow and it is why it can take up to ...

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FREE CPR Class

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Re-Volt Electric is hosting a FREE CPR class on February 28 at Vertex Fitness.

CPR Class at Vertex FitnessCome out and learn the basic skills you need to save someone’s life! This two-hour class (which starts promptly at 1 PM) will cover Adult, Child, and Infant CPR along with the Heimlich maneuver.

Again, the class is FREE, but if you ...

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Stretching

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imagesEvery night before bed, my youngest son asks me to scratch his back. Naturally, I start by scratching his head. “NO Daddy! My Back!”

Which leads me to say to him, “You want to scratch my back? OK!”

“No Daddy. YOU scratch NATHAN’S back!”

I finally get around to scratching his back and I ask him why is he so itchy. “I’m not itchy, it just feels good!”

It just feels good. That got ...

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The 2015 Best of the Main Line Voting is Underway!

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Vertex Fitness is so excited! Why? The official BEST OF THE MAIN LINE voting has begun!

Cast your vote today for the 2015 Best of the Main Line awards. This is an opportunity to recognize your favorite products and services from your favorite Main Line businesses. Vertex Fitness has been proud to be the recipient of this honor in years past. We are very appreciative to ...

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In the Spotlight – Laurel O’Connor

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2015-02-04 11.25.34Laurel O’Connor was impressed. Her husband and son were training at Vertex and they were doing what she thought wasn’t possible: They were working super-intensely, but they weren’t getting hurt, they were getting stronger!

Laurel has always been an active person. She would regularly swim and run, or do yoga to maintain the level of fitness necessary to chase after three sons and one husband! After witnessing the progress ...

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Warm-up: Making Time to Work Hard and Smart

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About a month ago I decided to dedicate time and energy towards getting in shape. As a business owner and mom of two young children, time spent on improving myself (specifically not related to my work or my kids) is also known as a precious indulgence. That’s right, I’m at the point where I equate working out with getting a mani-pedi.

But since my youngest is turning three in a few short weeks, I’ve ...

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Chef Jacquie’s Newsletter – February 2015

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68472f48-ab22-45d3-b471-b3d2f3d18daeHello Tasters!

February is a great month, it might be cold out, but inside it is HOT, HOT, HOT! When the temperature drops, nothing warms the soul like spicy foods! This month’s newsletter features plenty of easy recipe ideas to spice up dreary winter days and ward off the cold!

Want to know which spice is associated with love and romance? Check out our Sip ...

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Structure and Function: The Gluteus Medius muscle

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imagesOne of the most used, but least known muscles in the body is the gluteus medius. Partially covered by the Gluteus Maximus, the Gluteus Medius originates along the iliac crest and inserts into the greater trochanter.

The Gluteus Medius has two main functions in the body. One is to abduct the hip with the help of the Gluteus Minimus. The other function is to stabilize the hip. Hip Abduction occurs in ...

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Vertex Fitness and GoPaperBoy.com Work With Students

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On Monday January 12, I had the pleasure to team with GoPaperBoy to educate middle school and high school students about the benefits of exercise. In this 45-minute presentation, I took the students through a demonstrated workout and taught them the benefits of strength training and how they could strengthen their whole body in less then 30 minutes with no equipment.

Golf Lesson 3I had the privilege of ...

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Never Give Up

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Don’t ever give up.

If you feel you are ahead and start coasting, someone will come from out of nowhere to overtake you.

If you feel like you are far behind, keep giving it everything you have you maybe surprise how far it will take you.

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A Message from our Ursinus College Extern

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My name is Emelia Perry. I am a senior at Ursinus College, majoring in Exercise and Sport Science. I came to Vertex Fitness Personal Training Studio for externship program from January 12th to 14th. Coming into Vertex, I was hoping to learn what it is like to be a personal trainer and the way of exercise this studio utilizes.

In these three days I was here, I learned various benefits ...

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Chef Jacquie’s Recipe: Sweet Potato Fries

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FeaturedRecipe_SweetPotatoFriesIngredients
• 4 Sweet Potatoes, scrubbed and cut into fries
• 2-3 Tablespoons of Olive Oil
• 1 Sliced Jalapeno (optional)
• ½ teaspoon of Cayenne Pepper (optional)
• Salt and Pepper, to taste

Directions
Preheat oven to 375 degrees. Place all ingreadients in a large bowl and toss to coat with oil and spices. Spread potatoes out in a single layer on a cookie sheet and bake for 45-50 minutes or ...

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Snow Shoveling

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2009-12-17

One of the main reasons people workout here at Vertex is to prevent injury. This time of year, though, we see an uptick in injuries, specifically back injuries. The culprit: SNOW!

Here area few tips for less stressful shoveling:

◦ Always face towards the object you intend to lift – have your shoulders and hips both squarely facing it.
◦ Bend at the hips, not the low back, and push ...

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Biceps; Not Just for the Flexing?

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When someone tells you to “make a muscle”, they aren’t asking to see your quad. They want you to flex your biceps. The biceps brachii or “biceps” are one of the more popular muscles in the body. Biceps are what I like to call “beach muscles.” Almost every guy wishes he had little mountains on his arms. Likewise, women strive to have lean, tone arms. Biceps are not ...

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Exercise is Bad?

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Unknown-1We have all heard about the good things that happen to your mind and body when you exercise. But have you ever wondered if exercise can be bad for you? The short answer is “yes,” exercise can be bad for you.

A quick anecdote: So your Doctor says, “Take two of these and call me in the morning.” What happens if you only take one? You’ll take longer to get well. ...

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Welcome Matt Brobst

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DSC00504My interest in training began in high school when I joined the football team and saw the incredible improvements in my performance in regards to strength, speed and flexibility. I went on and pursued exercise science in college starting at Montgomery Community College and then on to Eastern University. I began working as a trainer in a corporate gym for two and a half years. I knew I would ...

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Chef Jacquie’s Blog – Grandmom Lena’s Sesame Seed Cookies

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FeaturedRecipe_GrandmomLenaSesameSeedCookiesIn December, Taste 4 Travel featured a “Cookie Contest” giveaway, and Chef Jacquie is happy to announce the winning recipe by Karen DiGiacomo. Congratulations!

Ingredients
• 5 cups flour
• 2-1/4 cups sugar
• 1-1/2 cups butter
• 5 teaspoons baking powder
• 2 teaspoons vanilla
• 1/4 teaspoon salt
• 3 eggs
• 1/2 cup milk
• 1-3/4 cups sesame seeds

Directions
Preheat oven to 350 degrees.

In a bowl, cream ...

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Welcome Grant Supplee

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Grant Supplee Vertex FitnessHello everyone, my name is Grant and I have recently become a member of the Vertex Fitness team. I am excited to be here and be a part of something special. I look forward to working with and get to know all of you!

I am from small-time Lancaster County, PA. Out of high school I was looking for a change of scenery so I attended nearby Eastern ...

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