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Accentuate the Positive in Fitness and in Life Jan. 13, 2011
“Most people never run far enough on their first wind to find out they've got a second. Give your dreams all you've got and you'll be amazed at the energy that comes out of you.” ~ William James
Positive thoughts lead to positive actions and leave less room for negative thoughts to prevail. It’s like the old song says accentuate the positive and don’t mess with Mr. in between.” http://www.youtube.com/watch?v=4IP9h40z0sk Check out Aretha Franklin’s version of the song it will put a smile on your face, When working out a positive outlook can pick me up in a dreary workout and make it shine. Often thinking positive and giving myself 10 minutes to get into a workout will work wonders on my attiyude, how great I feel after the endorphins are flowing and I’m reaching my goal of getting a workout in on a busy day, it can actually propel my workout to another level. I can concentrate and be more focused when I clear my head of negative thoughts from the day. A can do attitude can give me the momentum I need to complete a work out when I might not be “feeling it”. A positive thought at the right time can get me past a sticking point in a rep as well as a sticking point in life.
When I get in a sticking point in life or life on life’s term, I try accentuating the positive. I make a gratitude list or like my favorite book The Secret an instruction manual for a positive outlook by Rhonda Byrne says “smile for a minute and see how you feel” It can change my outlook on my day and my life, or the workout routine I might be doing. My pop used to say, “Embrace life and it will embrace you” same sorta thing, accentuate the positive and don’t mess with Mr. in between. "There's only one corner of the universe you can be certain of improving, and that's your own self." ~ Aldous Huxley
Personal Trainer
24 N Merion Ave.
Bryn Mawr, PA 19010
610 525 660
Dec. 30, 2010
Get your “Cardio” with an awesome weight- training program
I’m starting off the New Year with a plan not a resolution. Resolutions seem to fall by the wayside as the year moves along; a plan has some attainable goals and a set course. This year the plan is to get my Cardio with less wear and tear on my body as I achieve the results I’m looking for, such as body tone and a healthy cardio vascular system. “Cardio” or “aerobics” as we have come to know it has its place, its better to walk than to sit on a couch, its better to run than to walk but if you want something out of aerobics you have to increase the intensity for it to be beneficial, walking longer and faster and running harder. If I take classes
I have to keep upping the intensity or my body adapts to the movement and the benefits max out and possible side effects set in.
I have found the best form to train my cardio vascular system is High intensity training. It keeps my muscles engaged. My heart doesn’t know if I am running or lifting it just knows that it’s working harder. I can increase the intensity by increasing the weight or decreasing the speed of the repetitions. My heart rate increases; my muscles are using the oxygen in my blood requiring my lungs to replenish it in conjunction with my heart. I train safely and slowly with the high intensity-training program so longevity isn’t a problem. If you want to know the scientific breakdown check out this link to Dr McGuff and body by science
http://www.youtube.com/watch?v=RiHhc7eLpQY . I just can’t say enough about High Intensity training or what I’ve learned from Dwayne and the staff at Vertex Fitness Studio.
VIDEO
Personal Trainer
24 N Merion Ave.
Bryn Mawr, PA 19010
610 525 660
Dec. 23, 2010
I describe myself as a physically active person, but being active does not necessarily mean im getting exercise. Before I arrived at
Vertex Fitness and met the owner Dwayne Wimmer, I was under the misconception, like many of us, that just by getting my body in motion,being active, or under stress like slinging free weights was exercising. While reading
Body By Science an informative and well researched book on exercise by
Doug McGruff., MD., and John Little , I came across their definition of exercise that changed how i look at what Im doing. Exercise defined in the book is “A specific activity that stimulates a physiological adaptation that serves to enhance fitness and health and does not undermine the latter in the process of enhancing the former.”
I thought about my forms of exercise like free weights, jogging, golfing and shooting hoops or playing ball with my dog Champ, while some may stimulate my muscle they are prone to impacting my health negatively compared to the benefits I receive from doing them. When lifting free weights I worked out all the time thinking more is better only to end up over training myself. I had sore joints instead of muscles. Sore in all the wrong places I like to say. Running brings on the chance of shin splints, sprained ankles and bad knees “specific but not enhancing.” Playing with the dog and golfing is great recreation and help being active but not specific enough to make change.
Since coming to
Vertex Fitness Personal Training Studio , I have been introduced to what I call a revolutionary program of training. I is a safe, controlled weight program that is also time efficient called High Intensity Training. Its about form and strength building not just moving mass for ego. Next week Ill discuss the program im using now (HIT) and how it stimulates muscle growth, bone strength and cardio vascular improvement while taking injury out of the equation all that and a bag of chips well no bag of chips but it will change reduce body fat and build lean muscle.
What exercise means to me is more time enjoying the activities I choose through a safe and time efficient strength building program. All the benefits I want to receive from my exercise program.
Personal Trainer
24 N Merion Ave.
Bryn Mawr, PA 19010
610 525 660
Dec. 15, 2010
From the time I was a little kid playing Pop Warner football till now, I have been active in sports. Now at the age of 49 it’s even more important that I stay involved and exercise regularly to stay fit and participate in activities that make my life enjoyable. Like playing pick up games of basketball with my nephew and his friends to walking a round golf and leaving the cart back at the clubhouse or just jogging through the woods on a sunny afternoon. It feels great! Sometimes as I work out sweating, huffing and puffing I will ask myself "Why am I doing this?" The answer comes at the end of the session. My body although tired feels alive, my muscles tingling and endorphins flowing. My mind is relaxed and refreshed ready for the rest of the day. My spirits are elevated I have a sense of accomplishment, completing a session that moment before I thought I could never get through. Exercising increases my strength; my heart is healthier and stronger. It keeps me flexible and helps prevent injuries. It makes everything, from walking up stairs, playing golf or just taking my dog Champ for a walk, less stressful on my body.
The answer to the question, "Why do I exercise?" To enjoy life to its fullest.
Ken Orr
Personal Trainer
24 N Merion Ave.
Bryn Mawr, PA 19010
610 525 660
Dec. 15, 2010
It's important to know which muscles to work first when resistance training. You should always start off with your larger muscle groups first. The larger muscle groups would include your legs, back, chest and shoulders. Along with knowing which muscle groups to work first it's also important to know which muscle groups are coupled together. You always want to work both sides of a joint (i.e. chest/back, hamstring/quadriceps). It's important to work both sides of the joint as to not cause muscle imbalances throughout the body. For example: If your exercise your back more frequently than you do your chest you will tend to try to recruit your back muscles to help force the weight up when you do a chest press. Muscle imbalances often result in the promotion of poor exercise form, which can result in injury.
You should choose whether you want to work your upper or lower body first. I tend to recommend the lower body as you can usually lift greater amounts with your legs than your upper body which expends a lot of energy. Again you want to work both sides of the joint so if you do the quadriceps first follow it up with the hamstrings right after. You can also do a compound movement like a leg press to further work both of the areas. For optimal results it's always good to do a pre-exhaust exercise on the portion of the compound movement you want to work. For example: if you were to do a row to work the laterals and back muscles before doing a pull down you will get a better back work out on the pull down. The pull down exercise is a compound movement. Not only are you working your back but, you are working your forearms and biceps as well. If you were to do a pull down when fresh you will find that usually your biceps and forearms will tire before your lateral muscles do. Some of that has to do with proper form as a good amount of people who are untrained tend to do this exercise incorrectly. But, the main reason why your biceps and forearms tire out first is because they're small muscles group which are prone to exhaust faster than the larger muscle groups.
Ray Rabchuk
Personal Trainer
24 N Merion Ave.
Bryn Mawr, PA 19010
610 525 660
Oct. 31, 2010
25 years ago, a movie came out that raised the question, “if
you could go back in time would you change your future?” The blockbuster film “Back
to the Future” took that journey through time. In honor of its 25th 25 years ago, how did you see your life turning out? Think of
how far we’ve come as a society, cultural changes, and of course the
technology. In the second coming
of the series we got a glimpse of the future. Did you believe we would have flying cars and those miniature
pizzas that grew in the instant microwave? Most importantly, how has your image of yourself changed from
then to now? Most people thought
they’d stay young forever and the future was always so far away. You could
still eat whatever you wanted and never had to exercise, it was just a fun
hobby. Taking a look from what you
envisioned 25 years ago, how did it turn out? For most people reality wasn’t exactly what you imagined it
would be. Many people wish they
had those years of youth back. You
can take your workouts “Back to the Future” with High Intensity Training. As a philosophy of exercise HIT has
been around for years. You can hop
in your Delorian and go back in the past to bring your exercise results into
the future you always desired. Your
Total Body Workouts last up to 30 minutes and you feel great when you are
finished. Take a stroll down
memory lane, than take your fitness you back to the future with a HIT workout.
Oct. 19, 2010
Today, there are many high stressful situations in the workplace. Having to meet deadlines, making new appointments or rescheduling appointments, staying into the early morning finishing the last bit of work. There are just not enough hours in the day anymore. Imagine being the manager of a small business. You are in charge of at least 60 individuals who must represent the organization on the clock as well as off of the clock. If that seems like a daunting task, then you can understand the challenge that most coaches willingly accept. A coach must handle the resonsibility of molding young men and women. They must prepare them, to the best of their ability, for success while maintaining their own performance as a teacher in the classroom. The stress of being a coach has recently been brought to the forefront of sports news. Coaches such as Mark D'Antonio from MIchigan State, who had a heart attack after their victory over Norte Dame. Urban Meyer of Florida, who was nearly forced into retirement due to health issues. Lastly, Tim Cullick of Nevada, who admitted to not having even a physical in over 20 years. When you're constantly crunched for time, it's hard to take time to do things that promote your own health and well being. For those of us who are pressed for time, the Vertex Fitness program is an excellent opportunity to address your physical and mental needs. The training sessions at Vertex are quick, effective and have low risk of injury. The post workout rush can ignite the spark that may be missing in your life. Start taking time to take care of your health, especially those of you who mentor others.
Don't treat the world like there is a spare in the trunk, cause you just may miss the ride of your life.
Oct. 18, 2010
My first personal training session at Vertex was nothing like I thought it would be. I've been to gyms in the past but never to a personal training studio. I understand better now their differences. My original idea of a personal training studio was a place people simply go to work out. That's it. But, after my first training session at Vertex, I realized that I was not in a gym and my time at Vertex, as a staff member and a client, was going to consist of so much more than just a work out.
After my personal trainer interview I was asked to experience a personal training session because it is very important to Dwayne Wimmer, Vertex owner and Kelly McCauley, Assistant Manager, that I understand and believe in the Vertex training system and its ability to improve the anyone’s health and well-being. I was skeptical but interested. A complete body workout in less than one hour? I'm used to spending at least an hour and a half on only one section of my body.
Dwayne Wimmer started my first training session by having a conversation with me about what I wanted to accomplish at Vertex and everything that needed to be taken into consideration while we pursued my goal. From that moment on it was all about me! A workout that was specific to my abilities, and me was developed immediately and I was taken through a focused, full body workout in about forty minutes! I was physically tired but I was energized at the same time. Best of all, I wasn't in pain. I was able to go throughout the rest of my day unhindered.
I am now approaching my fifth session at Vertex and I'm hooked. I'm not working out anymore until I'm crippled like I was before and I exercise with maximum efficiency, getting every productive drop out of my routine in record time. Who wants to waste time, energy, and effort? The skill of personal training is not easy to learn nor is it a speedy process, but I look forward to learning more everyday and being able to help others with their fitness goals at Vertex Fitness.
Oct. 15, 2010
Almost 6 months ago, when I made the decision to do my first Triathlon this past September, I was excited as could be! I started swimming, biking, and running regularly, and was making terrific gains. Then one day, I noticed a little twinge in my hip. It wasn’t a big deal, just a little pain, and it didn’t keep me from training.....But only for another week. In just one week, I went from running 20-30 miles a week, to not being able to move any faster than a walking pace, because I had developed something called IT (IlioTibial Band) Band Syndrome that caused pain in my Left hip.
Iliotibial band syndrome is due to inflammation of the iliotibial band, which is a thick band of fibrous tissue that runs down the outside of the leg. The iliotibial band begins at the hip (Ilium) and extends to the outer side of the shin bone (tibia) just below the knee joint. The band functions along with several of the thigh muscles to provide stability to the outside of the knee joint. Iliotibial Band Syndrome occurs when there is irritation to the IT band, and causes inflammation, and pain. Irritation can be caused by overuse, injury, and structural issues in the legs, hips, or knees.
I tried massage, going to a chiropractor, Advil, and even taking off from running completely. While my pain was getting better, it was not gone completely. One thing I had not done is any kind of strength training exercises. Strength training is a great way to rehab an injury because you are increasing strength in the muscles and joints surrounding the injury. In my case, I had begun to do a lot of running, biking, and swimming, and my body was not yet strong enough to handle this increase in exercise.
As an employee at Vertex Fitness, we make a point to workout in the same manner our clients do. Because of my increase in total body strength, and especially surrounding my IT Band, my injury has gotten much better, and I am able to run and bike as much as I need to for my training!
24 N. Merion Ave
Bryn Mawr, PA 19010
610 525 6604
Oct. 09, 2010
Hyperbaric Therapy USA will provide state-of-the art Hyperbaric Oxygen Treatment centers for use in a wide variety of conditions and applications. This kind of therapy is very interesting and has been shown to help with many different injuries and desieses. Be sure to check it out.
Accelerates cellular renewal
Supports growth of new blood vessels
Promotes growth of new tissue development
Decreases swelling and inflammation
Increases the body's ability to fight infections
Helps to metabolize some toxins
Stimulates collagen production
Hyperbaric Therapy USA uses Environmental Tectonics Biomedical Corporation's fully computerized SMOOTH·RIDE™ monoplace hyperbaric chambers for patient safety and comfort. Manufactured in the United States, chambers are state-of-the-art, FDA approved and provide the most advanced technology and safety available in the hyperbaric industry today.
Owner
24 N. Merion Ave
Bryn Mawr, PA 19010
610 525 6604
Oct. 08, 2010
For 17 years as a Javelin thrower, I spent many hours a week in the weight room, pushing and pulling around free weights. I had spent so many years training so intensely, and being injured 70% of the time, that I thought that was the only way to train. “More is better” was always my motto. After retiring from the javelin, and turning my passion towards Triathlons, I still had the notion that “more is better” in terms of training. I again, spent hours in the weight room, in the pool, on the bike, or out running. I was spending all my time either working or training, and seeing no increase in my performance.
After changing my motto, and training the way we train our clients, with a high intensity yet shorter workout, I have seen increases in my triathlons, and have decreased my times in swimming, biking, and running!
24 N. Merion Ave
Bryn Mawr, PA 19010
610 525 6604
Oct. 01, 2010
During my first week at Vertex Fitness, I have had such a wonderful experience and learn something new everyday! As a very competitive athlete my whole life, I've always had the notion that "more is better" in terms of training. I was a nationally ranked javelin thrower in high school, college, and post college, and for all those years, I would spend hours upon hours in the weight room 3 to 4 days a week.
I have since retired from the javelin, and have become a triathlete. After only 1 workout at Vertex Fitness, I know this is the perfect kind of exercise for not only triathletes, but EVERYONE! The HIT workouts at Vertex are perfect for anyone because they are low impact, and are designed to get the most out of a workout, in a short time. Joints in the body are not stressed, which greatly reduces the risk of injury as well!
I'm very excited to be a part of the team at Vertex Fitness, and look forward to everything I have to learn!
24 N. Merion Ave
Bryn Mawr, PA 19010
610 525 6604
24 North Merion Avenue, Bryn Mawr, PA 19010 • 
