Vertex Fitness Blog

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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Is there anybody out there?

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Unknown-2Helloooooooooooo! (the many “o’s” are to represent an echo). You can hear a pin drop in here (seriously, when the pin falls against the weight stack it makes a loud clang (clang is an example of an onomatopoeia; a word that sounds like it is spelled.)) I digress.

Consider exercise. On one hand, you have strength training. On the other hand, you have aerobic exercise (running, biking, etc). For ...

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KISSmas Recap

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KISSmas PostCard

‘Twas the night before I wrote this and the Studio was clean, for a party featuring KISS and it wasn’t Halloween!
(Note the “Night Before Christmas” reference ☺) I had never even thought about connecting KISS and Christmas, but as my wife said when I showed her the card, “that’s pretty cool!”

First of all, hats off to Jacquie Kelly of Taste 4 Travel for the hors de oeuvres’. ...

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Testimonial – Jill Spelina

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I have been working out at Vertex Fitness Personal Training Studio since June of 2010.  I had cartilage restoration knee surgery and while I was in the hospital the nurses were impressed with my ability to get around without putting weight on my leg.  I didn’t need them to help me get out of bed or to the restroom.  They asked what did you do to prepare for surgery and I told them worked with a personal trainer at Vertex ...

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Get Ahead of the Wave

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UnknownAll of this winter weather makes me think about summer; boardwalk pizza, sandy beaches, and especially, surfing. There is nothing like paddling out past the breakers and sitting on the board reading the waves. You notice the bumps in the water as the ocean rolls in, hear the sounds of the kids playing in the surf and the dreamy way the light reflects off the water. Finally, the perfect wave comes ...

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Chef Jacquie’s Blog – You Say Potato and I Say Po-Tah-To!

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Potatoes are one of the primary starches on the table in most homes. Everything from mashed potatoes to roasted potatoes and fancy gratins. There is always someone in the family who makes the best potato dish — is that you? If not, would you like to be the one whose praises they sing with mmm’s and ohh’s as they eat your delectable dish?

Knowing the starch level in potatoes determines the best ...

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Testimonial – Robin Johnson

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At the age of seventy I retired from university and hospital practice: it was clearly time to realign mind and body to manage the inevitabilities of aging. I needed a personalized fitness experience to meet me where I was, get me back in shape, and support my confidence to do so. I found it all at Vertex Fitness. Dwayne Wimmer’s highly effective evidence-based personal training approach began with an in depth interview gathering health and wellness data to develop my ...

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It’s KISSmas time at Vertex Fitness

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KISSmas Party 2014It’s KISSmas time once again at Vertex Fitness.   The KISS stockings are hung, the crazy lights have been strung, and now it’s time for an evening of food, drink and fun. We welcome friends, clients, and family to join us Wednesday, December 17 from 6-8pm for Hors D’oeuvres & Cocktails at our Bryn Mawr studio. Let’s not forget this special celebration ...

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Sitting is the new smoking

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UnknownI wanted a glass of water. So, I asked my wife to get my cup for me (I said, “please”). She replied, “Get it yourself, I just sat down!” My reply, “SITTING IS THE NEW SMOKING!!”

That’s right, the simple act of sitting is the latest thing that is going to kill us. Pretty soon the only things that won’t kill us is smiling and unbuttered popcorn. I digress.

We humans weren’t ...

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Holiday Eating Strategies

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imagesNow that Thanksgiving has passed and Christmas season is in full swing, I thought it might be time to talk about eating strategies to help you get through the holidays.

Let’s start pre-party. Before you show up at a party, eat at home. That way you won’t be as hungry when you get there.

This one can be employed just before you walk in the door. Keep a travel-sized tube of toothpaste in ...

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Chef Jacquie’s Blog – Nutty As a Fruitcake

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Fruit Cake is made with chopped candied fruit and/or dried fruits, nuts, and spices. Sometimes it is soaked in liquor. Fruitcake is a Christmas-time tradition, served at the holiday table or sent as a gift.

The earliest recipe dates back to ancient Rome, and it contained pomegranate seeds, pine nuts, raisins, which were then mixed into barley mash. Is it just me, or does that sound delish to you too?

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