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webmaster@vertexfitness.com (Vertex Fitness) — Mon, 28 Jun 2010 16:00:00 GMT

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Dwayne on The 10! show

webmaster@vertexfitness.com (Vertex Fitness) — Sat, 23 Jan 2010 16:00:00 GMT

Tune into the 10! Show on NBC

Tuesday, January 26 at 11 A.M.

See Dwayne Wimmer, owner of Vertex Fitness.

Work Your Whole Body!!

5 Exercises to do twice a week with a friend.

Opportunities for Skilled and Experienced HIT Personal Trainers

webmaster@vertexfitness.com (Vertex Fitness) — Sat, 18 Jul 2009 16:00:00 GMT

Vertex Fitness Personal Training Studio Personal Trainer

Vertex Fitness is a private personal training studio that offers a high level of customer service on MedX, Nautilus, Selectorized Hammer Strength and Life Fitness equipment. Work with the most exclusive clientele in the Philadelphia area located on the Main Line, in Bryn Mawr, PA. We are looking for committed and motivated fitness professionals who have a working knowledge of, or the willingness to learn, High Intensity Training (HIT) protocol and want to advance their careers in personal training. Vertex Fitness has exciting opportunities for enthusiastic fitness professionals looking to expand their career.

If you are looking to make a career in the personal training field, Vertex Fitness has the opportunity for you.

Required Skills and Characteristics

Current CPR/First Aid/AED certification
Working knowledge of, or the willingness to learn, High Intensity Training (HIT) protocol.
Energetic, enthusiastic, and motivational disposition
Excellent verbal communication, instruction, promotional and networking skills
Excellent customer service skills, professionalism, discretion, and appearance
Dependable and reliable
Knowledge of human anatomy/physiology, exercise physiology, and biomechanics

Responsibilities and Accountabilities

Provide superior customer service through personalized instruction as scheduled
Develop exercise programs for clients
Schedule and manage personal training appointments
Complete introductory meetings with potential clients
Review each client's health history and set goals
Maintain accurate records
Maintain current CPR/First Aid/AED certification
Provide feedback to clients and remain open to receiving feedback from clients as well as from management and staff
Ensure a safe environment for all participants
Adhere to facility policies and procedures.

The ideal candidates will be highly motivated and prepared to be a major contributor to a service-oriented personal training studio possessing strong customer service skills.

Please Send Cover Letter, Resume and References to:

Dwayne Wimmer
Vertex Fitness
24 N. Merion Avenue
Bryn Mawr, PA 19041
Fax 610 525 6495
Email Dwayne@vertexfit.com

As seen on www.examiner.com

webmaster@vertexfitness.com (Vertex Fitness) — Mon, 27 Apr 2009 16:00:00 GMT

Run a business with strength, definition, and cardio health: Dwayne Wimmer shows you how

Dwayne Wimmer, owner of Vertex Fitness, working with a client.

When juggling career, family, social obligations, and daily life, is exercise the first obligation dropped? Do all those obligations prevent you from getting in shape? Can you imagine running your own business, having strength, muscle definition, and cardio health? Dwayne Wimmer, owner and hands-on manager of Vertex Fitness, lives that life.

But he's a pro, you say, he has to be fit. If it were only the fitness angle, that would be an argument. Dwayne also very actively manages his business, from handwritten cards to new clients to promoting Vertex Fitness actively on Facebook and Twitter.

Plus Dwayne and Vertex sponsor many social activities, like the Mainline Film Festival (catch it next year). How does Dwayne do all of this? First, by networking and maintaining an online presence but also by knowing the most effective physiology and exercise.

How does this help his clients? A typical work-out is 30 minutes and includes a cardio warm-up. Most of the session is strength training but if you move enough weight with proper form and speed, there is an additional cardiovascular component. The work-out targets muscle groups and addresses functional strength and range of motion. Clients work with a personal trainer beside them at every moment. This ensures proper form and effective movement, which maximizes results. In other words, in 30 minutes, you've done your cardio and your strength and you're free to attend the Film Festival, buy groceries, or have quality time with your family and friends.

Sound too good to be true? It's not. I recently joined Dwayne for an introductory session (which you can get for free). I went home sore, having worked muscles that I seem to be skipping with my many other activities. I recovered in a day or two but it was a potent reminder that we can choose to spend all of our time in the gym, we can live without fitness, or we can work effectively, safely, and quickly and lead a life.

If you want to be fit but not to be a "typical gym meathead," get over to Vertex Fitness, at 24 North Merion Avenue, Bryn Mawr, PA 19010. Live is short so live it beautifully and fully, like Dwayne Wimmer.

For more info: Vertex Fitness. Vertex on Facebook. Dwayne on Twitter. Mainline Film Festival.

Author: Marilyn Bess

Marilyn Bess is an Examiner from Philadelphia. You can see Marilyn's articles on Marilyn's Home Page.

New Years Resolve

webmaster@vertexfitness.com (Vertex Fitness) — Sun, 11 Jan 2009 16:00:00 GMT

LIVING WELL

New Year's Resolve
It's not too late to get it together
for 2007.

BY TARA BEHAN PUBLISHED JANUARY 11, 2007 AT 12:00 AM

New Year's Resolve
It's not too late to get it together for 2007.

You had the best intentions as you toasted the New Year. You promised yourself 2007 would be different�that this time you'd stick to your plan for building a new and improved you.

But like most of us, you won't make it past Groundhog Day. So forget the resolutions and just start over. Make today the day you rid yourself of the hang-ups weighing you down. It's only February, after all. There's still plenty of time left.

1. This is the year I'm going to stop wishing there were more hours in the day.
You can pray for it or cry about it, but nothing is going to change the fact that there's only so much time to get things accomplished. �It's impossible to create more of it," says Lisa Kramer, a certified professional coach and president of Living with Intention in Villanova. �What is possible is for you to take control of the time you have."

Kramer encourages clients to look at how they spend a typical week. Are there chunks of time you could reclaim by cutting out an activity or sharing a responsibility with a partner at home or at work? Do you overextend yourself by volunteering for too many things? Or is it simply a matter of not knowing how to say no?

After examining your week, prioritize the absolute musts, then work your way down to things that aren't as critical. Some things will have to be eliminated from your schedule if you want to claim more time for yourself.

�Selfish isn't a dirty word," says Kramer. �It's important to give to yourself in order to give back to others."

2. This is the year I'm finally going to get organized.
�People have so much stuff and are so busy, it's harder than ever to be organized," says Michele Blickley, president of The Book Bag Organizer in Havertown. �The need is greater than it's ever been for a more organized life."

And the benefits are enormous. First, it's good for us. When you walk into a cluttered room and start feeling anxious, the body releases the stress hormone cortisol. Too much cortisol in the bloodstream on a consistent basis can lead to numerous health issues. An uncluttered space leads to a clearer, calmer mind, allowing you to focus on more important things.

Simply put, everything you own should have a home. Know that you always put your keys on the coffee table next to the door�or that, after a trip, your passport is tucked safely away in your top dresser drawer. Make it a habit to put things back where they should be. �It really is so basic," says Blickley. �Being organized is about being able to find what you need when you need it."

To avoid getting too overwhelmed, start small, breaking down large projects into manageable chunks. Organize one drawer or one shelf, then move on to an entire room.

3. This is the year I'm going to lose those 10 pounds.
We all know the benefits of eating healthier and exercising. So if we know what's good for us and there's so much information available out there to help us get in shape, why don't we do it? And when we do, why is it so hard to stick to our routine?

Simply put, we're a culture accustomed to fast results achieved via the easiest route possible. It's easier to try the latest fad diet�or buy a new pair of jeans the next size up�than commit to working out a couple of days a week. It's easier to order pizza than prepare a healthy meal after a hard day at work.

Or so we tell ourselves to justify our inactivity and alleviate the guilt. Getting into shape, though, doesn't have to be a life-altering, monumental task. Start slowly. Keep a food journal for a week and write down everything you consume. Are there substitutions you can make to reduce your calorie intake?

�To reduce body fat, your body has to run at a caloric deficit," says Dwayne Wimmer, owner of Vertex Fitness Personal Training Studio in Bryn Mawr. �Be aware of what you're eating. Don't try and change your entire diet all at once. You're more likely to stay with it if you make small changes."

Another crucial mistake people make is thinking of exercise as a weight loss tool. �Exercise is very good for you," says Wimmer. �But people think because they exercise, they don't have to watch what they eat. That's not the case."

Exercise, combined with reducing the number of calories you consume, is what will help you lose weight. To set yourself up for success, pair up with a friend who has weight-loss goals similar to yours. If possible, workout with that friend�or at the very least, schedule a weekly phone call to discuss both your latest challenges and victories.

Hiring a personal trainer will also help you become more accountable for your workouts. This person should also be a great positive source of motivation as you strive to achieve your goals.

4. This is the year I'm going to take a ballroom dancing class.
If you don't like dancing, choose something else you've always wanted to try�and get out there and learn it. The thrill of mastering something new keeps us feeling alive and refreshed.

Stimulating the brain with new information relieves it from the daily routine. Being involved in a new activity also gives you something to look forward to that's all yours, and provides a boost of self-confidence when you achieve your goals.

The Numbers Game

We use about 20 percent of what we own 80 percent of the time. That's a lot of unused stuff sitting around. Don't be afraid of getting rid of things. To start, go through clothes that don't fit, are outdated or simply aren't worn anymore and donate them. Do you have boxes of toys and books your children have outgrown? Again, give these items a second life by donating them to someone who could put them to good use.

More than 50 percent of the mail that comes to your home is trash. Take five minutes a day to run those unwanted credit card offers and circulars through the shredder and eliminate the prospect of being inundated with a week's worth of paper clutter.

According to experts, it takes 21 days for a new habit to develop. So whatever you're trying to accomplish this year�from quitting smoking to exercising on a regular basis�commit yourself to three weeks of good behavior so you won't get frustrated with, or intimated by, the process.

Take Back Your Space

Kids' Stuff
� Have bins and boxes on lower shelves so kids can put away their toys easily.
� Provide plenty of low hooks to hang sweaters, pajamas, jackets and book bags. Encourage kids and teens to choose their outfits for the next day before they go to bed at night.

Garage
� Determine how you'd like to use the space, then stick to the plan.
� Get rid of things that don't work.
� After you're done sorting and purging, properly store what you keep.

Closets
� Pull out everything you haven't worn in the last year; clothes tend not to improve with age.
� Decide what you want at your fingertips and what can be hidden away in containers under the bed, on shelves or in drawers.
� Hang like items together�group shirts, pants, dresses, etc.

Kitchen
� As a rule of thumb, things that work together should be stored together.
� Drawer dividers are a good way to keep utensils in order.
� Rotate food staples out of your pantry; create menus to make use of older canned goods.
� Feel the flow of activity in your kitchen. Place glasses near the sink or the refrigerator; put snacks in a convenient drawer or cupboard.

Source: National Association of Professional Organizers (napo.net).

Eating and Exercise

webmaster@vertexfitness.com (Vertex Fitness) — Mon, 29 Dec 2008 16:00:00 GMT

Whittle Away That Waistline

BY DAWN E. WARDEN

Black pepper-crusted Ahi tuna, served over lentils and other savory accoutrements�521 calories. (Photo courtesy of Iron Hill Brewery)

2009 is just 48 hours away, and we all know what that means: It's time to step away from the holiday buffet, and give your body�and blood stream�a tune-up.

Of course, it's never as easy as it sounds. After dipping into every sugar, fat and alcohol vat in town, you can count on a few days of withdrawal and cravings. So, along with adopting the count-to-10 rule to stave off cravings, you should make every effort to consume as much water and green tea as you can stomach. (Marinate your organs, but don't drown them.) Both are great detoxifying fluids, and the green tea will help speed up your metabolism while the water suppresses your appetite.

Then, when you're good and hydrated and feeling ready for the next step, add a little bit of cardio into your day. And no, I don't mean taking a leisurely stroll around the block with the kids and the dog. Challenge your spouse to a game of singles tennis, hop on your kids' bike, hit the gym or a punching bag, for that matter�just work out something other than your thumbs and your jaw.

Dwayne Wimmer, owner of Vertex Fitness Personal Fitness Training Studio in Bryn Mawr (vertexfit.com), recommends starting with a half-hour of cardio exercise two days a week. Then build up to a routine where your cardio training and complementary exercises (moderate to intense) fall into a thrice-weekly schedule (on nonconsecutive days). Taking it slow and adopting a realistic regimen will afford you enough recovery time to retain your strength and will better enable you to stick with your routine for the long term.

�Yes, the New Year starts now," says Wimmer. �But you're not going to get in shape or change your eating habits overnight. You have to set realistic goals that you can meet. Be patient. Start off slow. After six months, you'll be in much better shape than you were in '08."

Of course, cutting down on calories is crucial to this long-term picture. But it's never a good idea to go cold turkey. And, if you've had the good fortune of a few days away from the office, jumping back into work will surely mean a revival of stress. You're probably not going to relish the thought of giving up that glass of wine or chocolate martini, but a little self-imposed prohibition is one of the quickest ways to shed some pounds�and clean out the cobwebs. Just for the heck of it, I didn't drop a touch of alcohol for the first three weeks last January, and I easily dropped 5 pounds by the end of the month. It's a worthy experiment.

Another way to reduce your waistline is to rid your home of temptation. That means making care packages for your kitchen-challenged friends and torturing your co-workers with bundles of leftovers. Sure, they'll all put up a fight and complain for several hours after they've downed the final hunk of baked brie smothered in spicy-sweet nuts or the last of Aunt Bettie's savory turkey tettrazini (one of the most ingenious uses of leftovers on the planet, when done right), but it'll be gone in a day and you won't feel guilty from heaping food in the trash. (I'm wholly against wasting food, but I too just chucked about four servings of leftover seafood linguine because it's now 5-plus days old.)

Instead of starvation, think moderation. Make a list of all the foods you lust after, and divvy them up into healthy and not-so-healthy columns. You can even take it one step further and separate items into protein and carbs so you can get a better feel for whether your diet is or isn't balanced.

Another idea is to swap your typical dinner fare with a hefty�but not calorie-laden�salad. Certainly, you can do this at lunch, but dinner is the worst time to put on the feedbag�and the blinders�because dishes are less likely to be burned off.

Keep drinking that water and tea, and try eating more frequent, but smaller, meals. Just be sure your snacks or pared-down meals have a good balance of carbohydrates, fats and proteins to satisfy your appetite and your energy requirements.

Most importantly, don't tell yourself you're on a diet, otherwise you'll be fantasizing about caramel sundaes and piping-hot truffle frites. You can still indulge, but maybe not for a few weeks, and not more than once a week.

If you're not confident about making the right choices, Wimmer recommends getting your hands on a copy of Nancy Clark's Sports Nutrition Guidebook (available on amazon.com). It's worth the read for all who want to better control what they're putting in their bodies.

And don't forget to stay away from processed foods and to give your restaurant-dining budget a break for a month. There's a much higher chance of overeating and drinking in a lively eatery with an expansive menu than in your own home.

Of course, if you're going out, you might want to head over to one of Iron Hill Brewery's outposts for some non-rabbit fare�a well-timed press release regarding Iron Hill's new 600-calories-and-under dishes popped into my view while I was writing this. Here's a glimpse:

� Black pepper-crusted Ahi tuna, served over a lentil salad with spinach, grape tomatoes, shallots and port wine vinaigrette = 521 calories.
� Grilled Angus top sirloin with garlic-roasted fingerling potatoes, asparagus, a grilled portobello mushroom cap and cabernet demiglace = 462 calories.
� Herb-baked North Atlantic Pollack, served with white rice, asparagus, vine-ripened tomatoes and extra virgin olive oil = 431 calories.
� Grilled chicken breast with white rice, grilled vegetables and roasted tomato vinaigrette = 542 calories.

Now, if they could only cut the calories in their beer ...

Best of The Main Line 2008

webmaster@vertexfitness.com (Vertex Fitness) — Mon, 23 Jun 2008 16:00:00 GMT

Best of the Main Line
& Western Suburbs 2008

Our readers and critics pick their favorites.

[New Pilates Studio] Vertex Fitness
After seven years in business, Vertex Fitness owner Dwayne Wimmer has firmly established his personal training studio as one of the best on the Main Line. Last fall, he expanded his commitment to clients by adding a state-of-the-art Pilates studio, offering private one-on-one and duet sessions on mats or Vertex's full range of machines. 24 N. Merion Ave., Bryn Mawr; (610) 525-6604, vertexfit.com

Best of The Main Line 2007

webmaster@vertexfitness.com (Vertex Fitness) — Thu, 14 Jun 2007 16:00:00 GMT

BEST OF THE MAIN LINE:Personal Bests

MLT Staffers Reveal Their Personal Faves

BY BENJAMIN BERLINER PUBLISHED JUNE 14, 2007 AT 12:00 AM

MLT Staffers Reveal Their Personal Faves

Senior Editor Tara Behan

Appetizer: Iron Hill Brewery & Restaurant

Various locations, ironhillbrewery.com

My hands-down favorite on Iron Hill's apps menu are the cheese-steak egg rolls�chopped steak, melted American cheese and fried onions wrapped in a crispy egg roll.

Cooking Classes with Friends: Kitchen Workshop

21 Plank Ave., Suite 204, Paoli; (610) 993-COOK, kitchen-workshop.com

I can't cook and I don't pretend to know how, but I love going to cooking classes at the Kitchen Workshop. Bachelorette parties and �girls' night out" gatherings are great ways to celebrate BYO-style.

Eclairs: Sweet Jazmines

15 Bridge Ave., Berwyn; (610) 644-1868, sweetjazmines.com

These miniature pieces of heaven are stuffed with a luscious Grand Marnier pastry cream and topped with a dark chocolate ganache.

Happy Hour: Boathouse

16 Great Valley Pkwy., Malvern; (610) 251-0207, flanboathouse.com

There's always a great crowd at the Boathouse. With happy hour specials every night from 5 to 7 p.m. and an expansive outdoor deck, it's no wonder.

In Vogue Boutique: Skirt

931 Lancaster Ave., Bryn Mawr; (610) 520-0222, shop-skirt.com

I always find the perfect outfit for any occasion at Skirt. With styles from Diane Von Furstenburg, Nanette Lepore, Tory Burch and AG jeans (the best fitting jeans ever�for my body, at least), I can always find something that looks great. Now, if I could just get my wish list more in line with my credit limit, I'd be set.

Place to Buy a Gift for Your Best Girlfriend: Shopgirls

4 Louella Court, Wayne, (610) 688-3732

At Shopgirls, the inventory is always changing, so you never know what you'll find. Prices range from $15 (makeup bags) to $50 (skirts) to accommodate whatever budget you had in mind.

Jewelry Shop: Dandelion

Suburban Square, 31 Coulter Ave., Ardmore, (610) 649-8303

This Philadelphia-based jewelry company has a gorgeous selection of handcrafted earrings, necklaces and bracelets. If you're looking for something unique, Dandelion is the place.

Massage: Ame

111 Waynewood Ave., Wayne; (610) 995-2631, amesalonandspa.com

When I'm in need of some serious relaxation, I treat myself to the Thai massage, which stretches and pulls in all the right places.

Personal Training Studio: Vertex Fitness

24 N. Merion Ave., Bryn Mawr; (610) 525-6604, vertexfit.com

The staff at Vertex Fitness really cares. They listen; they motivate, pushing you when you need to be pushed. With every session,
I feel stronger and better about myself.

In The News

Test

Dwayne on The 10! show

Opportunities for Skilled and Experienced HIT Personal Trainers

As seen on www.examiner.com

Run a business with strength, definition, and cardio health: Dwayne Wimmer shows you how

New Years Resolve

LIVING WELL

New Year's ResolveIt's not too late to get it together for 2007.

Eating and Exercise

Whittle Away That Waistline

Best of The Main Line 2008

Best of the Main Line & Western Suburbs 2008

Our readers and critics pick their favorites.

Best of The Main Line 2007

BEST OF THE MAIN LINE:Personal Bests

MLT Staffers Reveal Their Personal Faves

New Year's Resolve
It's not too late to get it together
for 2007.

Best of the Main Line
& Western Suburbs 2008