Accentuate the Positive in Fitness and in Life

webmaster@vertexfitness.com (Vertex Fitness) — Thu, 13 Jan 2011 16:00:00 GMT

�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

Ken Orr

Personal Trainer

Vertex Fitness Personal Training Studio

24 N Merion Ave.

Bryn Mawr, PA 19010

610 525 660

www.vertexfit.com

A Plan For The New Year

webmaster@vertexfitness.com (Vertex Fitness) — Thu, 30 Dec 2010 16:00:00 GMT

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.

Ken Orr

Personal Trainer

Vertex Fitness Personal Training Studio

24 N Merion Ave.

Bryn Mawr, PA 19010

610 525 660

www.vertexfit.com

What Exercise Means To Me

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

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.

Ken Orr

Personal Trainer

Vertex Fitness Personal Training Studio

24 N Merion Ave.

Bryn Mawr, PA 19010

610 525 660

www.vertexfit.com

Why do I exercise?

webmaster@vertexfitness.com (Vertex Fitness) — Wed, 15 Dec 2010 16:00:00 GMT

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

Vertex Fitness Personal Training Studio

24 N Merion Ave.

Bryn Mawr, PA 19010

610 525 660

www.vertexfit.com

High Stress and No Time: One Must Still Take Care of Themselves

webmaster@vertexfitness.com (Vertex Fitness) — Tue, 19 Oct 2010 16:00:00 GMT

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.

Reduce Hip Pain from Tight IT Band Through Strength Training

webmaster@vertexfitness.com (Vertex Fitness) — Fri, 15 Oct 2010 16:00:00 GMT

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!

Becki Carman

Personal Trainer

Vertex Fitness Personal Training Studio

24 N. Merion Ave

Bryn Mawr, PA 19010

610 525 6604

www.vertexfit.com

High Intensity Training as part of Triathlon Training

webmaster@vertexfitness.com (Vertex Fitness) — Fri, 8 Oct 2010 16:00:00 GMT

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!

Becki Carman

Personal Trainer

Vertex Fitness Personal Training Studio

24 N. Merion Ave

Bryn Mawr, PA 19010

610 525 6604

www.vertexfit.com

Attitude Quote

webmaster@vertexfitness.com (Vertex Fitness) — Thu, 5 Aug 2010 16:00:00 GMT

�The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than facts. It is more important than the past, the education, the money, than circumstances, than failure, than successes, than what other people think or say or do. It is more important than appearance, giftedness or skill. It will make or break a company... a church... a home. The remarkable thing is we have a choice everyday regarding the attitude we will embrace for that day. We cannot change our past... we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude. I am convinced that life is 10% what happens to me and 90% of how I react to it. And so it is with you... we are in charge of our attitudes."

-Charles Swindoll

Dwayne Wimmer

Owner

Vertex Fitness Personal Training Studio

24 N. Merion Ave

Bryn Mawr, PA 19010

610 525 6604

www.vertexfit.com

Internship Experience Thursday August 5, 2010

webmaster@vertexfitness.com (Vertex Fitness) — Thu, 5 Aug 2010 16:00:00 GMT

This was my last day today :( I finished up some projects that Dwayne had me working on for the website pretty much all day, which I've grown to really like doing! I'm sad to leave and say bye to everyone :(

Dwayne and Kelly took me to lunch today too, which was really nice of them and meant alot to me. We basically just talked about the positive knowledge and experience I felt that I had gained from being an intern at Vertex this summer, and my thoughts on certain things concerning the internship. It was a really nice way to end the day and my internship.

I'm going to work on creating a summary in the next week of what I felt and thought about my entire experience here at Vertex, so that will be coming soon!

Stefanie Lerario

Marketing Intern from Pennsylvania State University

Vertex Fitness Personal Training Studio

24 N Merion Ave

Bryn Mawr, PA 19010

610 525 6604

www.vertexfit.com

Internship Experience Wednesday August 4, 2010

webmaster@vertexfitness.com (Vertex Fitness) — Wed, 4 Aug 2010 16:00:00 GMT

I felt like I was running around trying to complete every task I had to do today but would always get side-tracked starting a new one, although I did get to tie up all of the loose ends before leaving today.

I trained a couple of clients today who I've been working with the past couple of weeks, whom I'll miss talking to once I leave tomorrow :( The summer went by so fast! I also showed the newest trainee Josh how to perform manual resistance exercises, which he then applied while he was taking Kelly through her workout. I shadowed the workout, and he did well for one of his first times.

Tomorrow I'm going to work on getting the digital picture frame up and running so that Dwayne could bring it to events along with the other promotional material. Hopefully I can complete that as one of my last projects so that they can use it as soon as possible.

Stefanie Lerario

Marketing Intern from Pennsylvania State University

Vertex Fitness Personal Training Studio

24 N Merion Ave

Bryn Mawr, PA 19010

610 525 6604

www.vertexfit.com

Internship Experience Tuesday August 3, 2010

webmaster@vertexfitness.com (Vertex Fitness) — Tue, 3 Aug 2010 16:00:00 GMT

Best of the Main Line Party went good for the mostpart last Thursday evening. I know we gained fewer leads than we did last year, but hopefully this years follow-ups will gain a higher return than last years. I know each one of us has been working on staying consistent and persistent with our follow-up system, so we'll see if our efforts cause a rewarding return.

The staff meeting was especially good today I thought since we had two new people attending it. We all got to practice networking skills with Dan and learned from each others pros and cons when it comes to conversing with a prospect. I feel like I have really learned alot from these meetings and networking practice with Dan because I definitely feel a million times more comfortable at a networking event. I now know how to comfortably initiate conversations and continue to ask probing questions to keep their attention.

It's a busy day for everyone training-wise. but I've got to get my workout in. Thursday is also my last day here since I have to be back at school early for fitness training :( I can't believe how fast the summer has went!

Stefanie Lerario

Marketing Intern from Pennsylvania State University

Vertex Fitness Personal Training Studio

24 N Merion Ave

Bryn Mawr, PA 19010

610 525 6604

www.vertexfit.com

Internship Experience Thursday July 29, 2010

webmaster@vertexfitness.com (Vertex Fitness) — Thu, 29 Jul 2010 16:00:00 GMT

Tonight is the Main Line Best of 2010 event party, and I'm really excited to experience it. It contains all different kinds of businesses on the Main Line that were voted the best of their particular industry for this past year. For Vertex, this is the fifth year in a row that we have been voted Best Personal Training Facility on the Main Line- which we are all very proud of!

Most of the staff is attending, except for the few who are on vacation. It will be good that most of us are there since the crowd is going to be around 2000 people, if not more. It will be a good night to obtain leads, talk with prospects, and just simply build relationships.

Stefanie Lerario

Marketing Intern from Pennsylvania State University

Vertex Fitness Personal Training Studio

24 N Merion Ave

Bryn Mawr, PA 19010

610 525 6604