Category Archives: Health and Fitness

by Brian Bott
Eastpointe Health and Fitness
___________________________________

Metabolic Training

brian_bott_120Here at Shore Results most of our members are coming in to lose some unwanted body fat and what most would term “get moving” again. For that reason we are always searching for the most efficient and effective ways to shed those unwanted pounds. The biggest goal for any fat loss training program should be to make positive changes on the metabolism by:

Incorporating a reduced calorie diet high in protein and low in processed carbohydrates.
Increasing lean body mass primarily via strength training
Performing activities that place a great demand on the system and thus burning the most calories, think cardio.

The best method we have found to realize step 3 is “Metabolic Training.” The term may sound intimidating or confusing but it’s simply referring to our attempt to choose activities that will have the biggest effect on your metabolism and get you burning fat faster. Traditionally most people tend to just go for a long run or ride the elliptical for 30 minutes for their cardio. The problem with these activities is that while they may burn some extra calories, they fall far short of having a lasting effect on the metabolism. Also let’s face it, most people are too banged up or become injured the minute they try to incorporate jogging into their routines. Imagine this… if you came in to me for your first training session ever and I said to you “Ok I need you to jump up and down on one foot 750 times… then switch feet.” You would look at me like I was crazy. But now, propel your body forward while doing it. Well that’s exactly what a mile jog does to the joints in your feet, knees, and hips. Running should be treated as a sport and something to be trained for and for that reason we prescribe much more joint friendly exercises for your cardio.

All of our metabolic training is based around timed work sets. Depending on your level, we prescribe a series of 5-10 exercises that will be performed in a row with little to no rest in between. The fact that the circuits are timed allows each individual to push themselves to his or her own individual level. These short bursts of higher intensity work with little to no rest have been shown to have a larger and longer lasting effect on the metabolism. All of this can be done with less than a quarter of the amount of repetition in the average person’s jog. All of the movements in our classes can be regressed or progressed depending on the client’s individual level.

ft_squats

Here’s a sample from one of our previous class schedules:
Perform all exercises for 30 seconds then rest for 15 seconds and move to the next exercise. Rest 1-2 minutes between rounds. Perform 2-3 Rounds. Here are example exercises:

1. Speed Body Weight Squats (As many as you can)
2. Sandbell Slams
3. TRX Bodyweight Rows
4. KB Swings
5. Alternating Medicine Ball Throws

Stringing this series of exercises together for 2-3 rounds will provide you with a great cardio workout that can leave your metabolism elevated for up to 72 hrs. The best part in my opinion is that you are not stuck staring at a screen on a treadmill or elliptical and since there are 10 different exercises it keeps you from getting bored. All of this with none of the added stress that running can have on your joints!

If you’d like to try out this type of metabolic training, sign up for our All-Inclusive Training Membership 21-day Trial at only $89 (full value is $300).

Metabolic Training

brian_bott_120Here at Shore Results most of our members are coming in to lose some unwanted body fat and what most would term “get moving” again. For that reason we are always searching for the most efficient and effective ways to shed those unwanted pounds. The biggest goal for any fat loss training program should be to make positive changes on the metabolism by:

Incorporating a reduced calorie diet high in protein and low in processed carbohydrates.
Increasing lean body mass primarily via strength training
Performing activities that place a great demand on the system and thus burning the most calories, think cardio.

The best method we have found to realize step 3 is “Metabolic Training.” The term may sound intimidating or confusing but it’s simply referring to our attempt to choose activities that will have the biggest effect on your metabolism and get you burning fat faster. Traditionally most people tend to just go for a long run or ride the elliptical for 30 minutes for their cardio. The problem with these activities is that while they may burn some extra calories, they fall far short of having a lasting effect on the metabolism. Also let’s face it, most people are too banged up or become injured the minute they try to incorporate jogging into their routines. Imagine this… if you came in to me for your first training session ever and I said to you “Ok I need you to jump up and down on one foot 750 times… then switch feet.” You would look at me like I was crazy. But now, propel your body forward while doing it. Well that’s exactly what a mile jog does to the joints in your feet, knees, and hips. Running should be treated as a sport and something to be trained for and for that reason we prescribe much more joint friendly exercises for your cardio.

All of our metabolic training is based around timed work sets. Depending on your level, we prescribe a series of 5-10 exercises that will be performed in a row with little to no rest in between. The fact that the circuits are timed allows each individual to push themselves to his or her own individual level. These short bursts of higher intensity work with little to no rest have been shown to have a larger and longer lasting effect on the metabolism. All of this can be done with less than a quarter of the amount of repetition in the average person’s jog. All of the movements in our classes can be regressed or progressed depending on the client’s individual level.

ft_squats

Here’s a sample from one of our previous class schedules:
Perform all exercises for 30 seconds then rest for 15 seconds and move to the next exercise. Rest 1-2 minutes between rounds. Perform 2-3 Rounds. Here are example exercises:

1. Speed Body Weight Squats (As many as you can)
2. Sandbell Slams
3. TRX Bodyweight Rows
4. KB Swings
5. Alternating Medicine Ball Throws

Stringing this series of exercises together for 2-3 rounds will provide you with a great cardio workout that can leave your metabolism elevated for up to 72 hrs. The best part in my opinion is that you are not stuck staring at a screen on a treadmill or elliptical and since there are 10 different exercises it keeps you from getting bored. All of this with none of the added stress that running can have on your joints!

If you’d like to try out this type of metabolic training, sign up for our All-Inclusive Training Membership 21-day Trial at only $89 (full value is $300).

Experience Cutting Edge Training at Our New State of the Art Training Studio – Shore Results

Our “All Inclusive Training Package” Takes Training To the Next Level!

Results.  No matter who you are, what your fitness level, or what your fitness goals, when you commit to joining a gym you want results.  EPH&F has created an All Inclusive Training Program (AITP) and a brand new training studio to do just that—deliver results. 

“You asked and we delivered,” said EPH&F owner, Paul Mazzella. “We needed more space and a place where we could put our new cutting edge, All-Inclusive Training Program into action.  The space is called Shore Results.”  One space over from the EPH&F main gym in Eastpointe Plaza, Shore Results has been built specifically for AITP clients and trainers/coaches.   Opening the first week of April, this unique training studio also includes a shake bar called Shore Shakes for recovery shakes at the end of a workout or as a meal replacement.  “Shore Shakes will provide members with delicious and nutritionally balanced shakes designed to optimize your workouts and help your body be more efficient,” said Mazzella. 

“We’re excited about Shore Results and our All Inclusive Training Package because it offers a unique training experience at an unbelievable value,” said Mazzella.  “It is probably unlike anything you have been a part of before, but the bottom line is it works.” 

shore_results_both

The All Inclusive Training Package Is A Cutting Edge Training System That Gets Results

“AITP starts with a detailed evaluation with one of our fitness coaches,” said Brian Bott, Head Certified Personal Trainer of Shore Results.  “After discussing your health and fitness goals, we have you perform a movement screening.  This is the keystone of the program.  From this movement screening evaluation, we determine your strengths and weaknesses.  This enables us to design a training program specifically for you that will not only help you lose body fat, but help prevent injury and get you moving better.  But that’s only the jumping off point; the All Inclusive Training Package includes so much more.”

“Each month you will receive 4 intensive semi-private coaching sessions with one of our Shore Results fitness coaches who will teach and help motivate you through your program,” continued Bott.  “Your program will consist of strength exercises and movements that utilize some of the weights and equipment with which you may be familiar, but also many with which you will not be familiar.”  For instance, the program does not include the use of selectorized strength machines that are typical to most fitness facilities.   The type of equipment you will find in Shore Results are cable machines, squat racks and lifting platforms, dumbbells, kettlbells, TRXs, chin up bars, battle ropes and a 75ft x 8ft section of conditioning turf to push the prowler sled.

 

 

 

 

 

Unlimited Coaching Will Help You Commit To Your Workouts

“Perhaps the most valuable piece of the membership is the unlimited coaching that you receive when you come into Shore Results to work out on your own,” said Bott.  “This is a crucial element to be successful in your program and achieve the results you want.  Many of us have no problem coming to the gym for our scheduled coaching session.  Where the rubber meets the road is coming to the gym on your own.   But when you have an All Inclusive Training membership you won’t be working out alone.  It means that you can come into the gym at any time and there will always be a coach available to answer any questions or help you with any exercises you may be having trouble with in your program.”   AITP members will also have their programs updated every 4 to 6 weeks to keep workouts efficient and effective.

Nutrition Is The Key To Taking Your Results To a Whole New Level

The final piece to getting “sure” results is a sound nutrition plan.  “All AITP members receive a 30 minute consultation with our nutritionist, Kim Garrity, to get you set up on a nutrition plan which includes meal plans, body measurements and body composition testing,” said Bott.  “You will receive a journal to log your meals, which you bring into each session to be reviewed.”  “A huge part of people achieving results with a fitness program is nutrition,” said Garrity.  “This piece of the fitness puzzle has to be in place for you to really succeed.”   As part of the coaching team, Garrity will be on hand to answer your nutrition questions and adjust your nutrition plan as needed. In addition, unlimted group nutrition discussions will be available each week to provide accountability and ongoing support for behavioral changes.

AITP Membership Also Includes the Basic Gym Membership

“As part of your All Inclusive Training Package membership, we’ve included the basic EPH&F gym membership so that you can still take any of our 40+ group classes or use the treadmills, ellipticals, stationary bicycles or any of our other equipment in the main gym,” added Mazzella.  “The AITP membership really is a unique program guaranteed to help you reach your fitness goals and it is a tremendous value when you consider the scope of what it includes and how sure we are that you will get sure results!”

The All Inclusive Fitness Program Includes:

  • •Complete Fitness Evaluation with one of our Coaches ($149 value)
  • •Individualized Program specifically designed for you and your goals and updated every 4-6 weeks
  • •4+ Intensive Semi-Private Coaching Sessions per Month (1 per week)
  • •UNLIMTED In-Gym Coaching even when you are not in for your session
  • •Nutrition program including a thirty-minute Nutrition Consultation and unlimited group support
  • •Plus your regular gym membership is INCLUDED!

The cost of the program is paid monthly and includes your basic gym membership:

3 Month Program is $331/month.

12 Month Program is $257/month.

Additional sessions can be purchased at 4 for $200.

For more information, or if you are ready to get started… schedule a FREE consult today! Call 732-872-6595 or complete the form on our Training Programs page to book your FREE Consultation.

Eastpointe Chiropractic and Physical Therapy Is Expanding

Its Space and Services, Too

“Over the past year we have had a major increase in patients seeking traditional physical therapy for post-surgical rehabilitation such as knee or shoulder surgery,” said Dr. Jay Mazzella, Clinical Director of Eastpointe Chiropractic and Physical Therapy.  “To handle this increase, we decided that we needed to give our physical therapy patients and therapists their own space.  So, we have opened a 1400 square foot office at the end of Eastpointe Plaza.  We see our first patient in the new space beginning on April 2nd.”  The renovated space includes new state of the art equipment and room to grow.  “We are adding two more full time physical therapists to our staff and we will be adding acupuncture to our list of services by mid-summer,” continued Dr. Mazzella.  “Also, by moving physical therapy to its’ own space, we free up space for our chiropractic and massage clients in our existing office.”  Eastpointe Chiropractic & Physical Therapy is an integrated practice combining chiropractic care, physical therapy and massage therapy to produce a healthy mind and body.

How to Eat Out and Still Lose Body Fat

brian_bott_120As much as I would love to have everyone planning their meals ahead of time and packing food for work, I do realize that this can’t always happen.  However, there is no reason to let eating out get in the way of your fat loss goals. I can honestly say that there isn’t a single place (within reason) that I have been to where I couldn’t order something that fits the Eastpointe Health & Fitness Nutritional Guidelines.  Here are a few quick tips to keep you moving closer to your 2012 goals.

1.Keep your rules in mind.  This is the easy part. Focus the meal around some sort of protein.  Fill the void with either a fruit or vegetable.  Don’t forget to include some healthy fats.

2.Avoid “Whole Wheat” wraps and order the “insides” instead.  99% of wraps that you order for a “healthy” lunch are full of processed and refined carbohydrates that are going to set you back from your goals. However, I’ve noticed most wraps will have some pretty good ingredients inside them.  So when you see a wrap that has spinach, grilled chicken, tomatoes, and salsa, don’t be afraid to order “the wrap without the wrap.” This leads to our third tip.

3.Don’t be afraid to make changes. Most restaurants are more than willing to make changes to your order to make sure you, the customer, get what you want.  You know what the rules are so instead of just throwing up your hands and giving in to bad choices, be polite and ask for what you want.

4.Keep your salads in check.  A lot of our members are shocked when they learn that some of their favorite salads have close to 1000 calories in them. Make sure you have some sort of protein in the salad. Grilled chicken is probably the easiest choice to add to a salad.  Avoid the dressing and just ask if you can have some oil and vinegar on the side.  If you’re not a dressing person anyway, make sure you don’t neglect getting some healthy fats like sliced avocado to balance out the meal.

5.Find a place with quality ingredients.   This is important.  Sure you can grab some chicken in a salad from a convenience store or chain restaurant, but often these salads are not fresh, have mystery meat and wilted greens lacking any type or real nutritional value.  For a great local restaurant alternative, check out the Hudson Café on 1st Ave in Atlantic Highlands. They have healthy omelets and breakfast options as well as a great salad menu for lunch.   Stay tuned for an Eastpointe Health & Fitness Fit Menu coming soon!

Less Cardio Faster Fat Loss

brian_bott_120We’ve all heard the standard recommendation… If you want to lose bodyfat you should spend at least 30-45 mins at a lower heart rate making sure to stay in your “fat-burning” zone.  It is true that you burn a greater percentage of calories from fat at a lower heart rate. However the numbers may be misleading.  The total amount of fat calories still ends up being lower when using tradition long slow steady state cardio, when compared with our recommended prescription of interval training. Here’s an example.

While exercise 30 minutes in your prescribed fat burning heart rate  zone you may burn 200 calories. With 40% of those calories coming from fat that gives us 80 fat calories.

With a 20 minute interval training session you may burn up to 400 calories with only 30% of those calories coming from fat.  While this is a lower percentage we still burned 200 extra calories and 120 total fat calories.

More importantly than the calories burned during your session are the effects on your metabolism and lean body mass. Interval training leaves a lasting effect on the metabolism keeping you burning fat even after your workout. What we like to call the “afterburn” effect.

A study performed by Tremblay et. al. in 1994 is considered to be one of the landmark studies to support interval training for fat loss.  The study had 2 groups. Group one was assigned to complete steady-state cardio for 20 weeks.  Group two was assigned to complete interval-style training for the same amount of time per week but only 15 weeks.  At the end of the study it was found that the steady state group burned 28,661 calories while the interval group only 13,614. That’s less than half the calories of the steady state group. Bodyfat levels were compared before and after and when total calories burned was controlled for it was found the interval group lost 900% more bodyfat than the steady state group. 

So even with half the amount of calories burned the interval group lost 9x more bodyfat in 5 weeks less time.  Which option would you choose?

Ditch the standard 30min elliptical workout and try this protocol next time you are in the gym.

 

Beginner

Warm up for 5 minutes at a pace that is comfortable but enough to get the blood flowing and break a sweat. Feel free to use the bike, the treadmill, or rower. Switch it up each time for variety and better results.

Perform 5 rounds of the following adding a round each week until you reach a total of 10 rounds.

  • Sprint for 20sec as hard as you can. There should be no gas left in the tank afterwards.
  • Fully recover for 60sec afterward. This can be at whatever pace you need to make sure you are ready to give it your all on the next sprint.

 

Advanced

Warmup as described above.

  • Sprint 30 sec as hard as you can. Again there should have nothing left at the end of this.
  • For advanced clients we will to incomplete rest periods. So only rest for 30 seconds before the next sprint. 
  • Again start slow with 5 sets and and one each work until you reach a total of 10.

For more fun and perhaps an even better workout try using these protocols with bodyweight or kb movements. Pairing something like a kettlebell swing and pushups with either of the above protocols can be a great fat burning workout!

Better Goal Setting Strategies Will Make the Difference for 2012

brian_bott_120Make this year different! Like every New Year, millions of people will have resolutions to make 2012 the year they finally commit to a diet and exercise plan and I’m sure if you’re reading this article you are no different.  However the unfortunate truth is that most people will fail. They will begin a program for a few weeks, maybe a couple months even and either due to lack of results or loss of willpower they will give up on their exercise routine. However having better goal setting strategies from the onset can greatly improve your chances of success.  Here are five simple tips to set better goals and make this New Year different.

1.Clearly define what it is that you want to accomplish.

Every person will have the same statement… “I want to lose weight and be in shape.” This can mean many different things to a lot of people. Write down EXACTLY what it is you want to accomplish. Be specific.  “I want to lose 15lbs” is much more powerful than simply stating you want to lose weight. Don’t focus just on the scale either, for women try something like “ I want to lose 2 jean sizes.” These types of goals are measurable and can keep you on track. You know if you are down 10 lbs. you only have 5 more to go to reach your goal.

2.Break this goal down to action statements.

A majority of people will too often stop here when it comes to setting a goal for themselves. One strategy we encourage our clients to use is to make goals to action statements. These are simple measurable things that you must do that if followed will lead you to your overall goal. “I will complete 3 strength workouts per week and interval cardio 2 times per week…” is more powerful than I’m going to try to get to the gym more often.  “I will focus each meal around a lean protein…” is again more powerful than “I’m going to eat better”   Focus on what you will actually be doing and the results will follow.

3.You are always getting closer or further from your goal.

I heard this expression from my mentor Alwyn Cosgrove and it really stuck in my mind. He said, “focus on winning each play, and the game will take care of itself.” This is a great analogy to fat loss. Every time you are about to eat, go out with friends, or workout is an opportunity that either allows you to get closer or further from your goal. You can either order a salad with some lean meat and fruit or you can grab a burger like everyone else. The choice truly is yours. To the same point don’t throw out an entire day just because you mess up one meal or miss a workout.  Go to the next meal/work-out and get right back to it.

4.Include others in your goals any way possible.

Social research makes it pretty clear.  We are more likely to accomplish our goals when we make them known to friends and family members, and even MORE likely to succeed if they have similar goals as well. So try and think of some creative ways to get others involved to keep you motivated. The challenge between Paul and Jay was a perfect example. They both had been training for several months before and making slow and steady progress. After they made a brotherly wager for charity they lost a combined 26lbs in 6 weeks.

5 Eliminate any and all guess work you can.

Let’s face it. Not all of us experts at financial planning, marketing and real estate are also fat loss experts.  If there is something you want to accomplish or learn you have two choices. Study everything and everything there is that relates to the topic and become an expert OR hire someone who has done the grunt work for you.  Not sure how to start a Roth IRA or the retirement plan? Than hire a planner that can help set it up for you. Not sure how to make a certain dish you like?  Then find a recipe to follow online or in a cook book. Losing fat is no different. Hire a trainer that can help set up a program designed for your body and your goals. Pick their brain or better yet have them write you out a sample diet to follow.  This way you aren’t left doubting what you are doing and investing your time into. You simply have to follow the steps and the results will follow.

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Decide now to make 2012 different.  Put these tips to work for you regardless of what your New Year’s resolution might be. 

Let us help, we are now offering a one-month trial of our All-Inclusive Training Program for only $99 (a $400 value). Your one-month trial includes the following:

  • A complete Fitness Evaluation with one of our Coaches, during which we will discuss your fitness goals and perform a movement screening so we can design a program that helps you achieve your goals while preventing injury
  • An Individualized Program specifically designed to you and your goals.
  • Four Intensive Semi-Private Coaching Sessions
  • UNLIMTED In-Gym Coaching even when you are not in for your session
  • Full use of the gym and all group fitness classes

Call 732.872.6595 to reserve your spot for our All-Inclusive Training trial – spaces are limited – or visit www.EastpointeHealthandFitness.com/all-inclusive-training-trial and complete our online registration form.

 

Improving Posture for the Everyday Desk Jockey

Let’s face it, our lives aren’t the same as previous generations.  We no longer have a majority of the workforce in manual labor jobs or those that require much physical activity at all. Instead we have become a population who spends sometimes up to 10 hours a day hunched over a computer or at our desks.  The resulting poor posture can lead to back and neck pain and an overall difficulty moving well in general.  While most of our clients goals are centered around fat loss, it’s still extremely important to move well to ensure the durability needed to train hard towards your goal.

evolution-posture

Nearly everyone that comes in for one of our fitness consultations here at EastPointe Health and Fitness presents with what is referred to as an Upper and Lower Crossed Syndrome. To keep this simple this means the client will have tight and overactive chest and upper back musculature while the deep neck flexors and shoulder stabilizers will be inhibited and weak.  Similarly at the hip the client will have weak abs and glutes that are being inhibited by stiff or overactive hip flexors and low back musculature.

upper_and_lower_crossed

Listed below are 4 of our go to drills to help improving posture for the everyday desk jockey.  We are going to work backwards with our initial goal being mobilizing or releasing the stiff areas then activating and strengthening the weak ones.

1.  ½ Kneeling Rectus Femoris Stretch.  

hip_flexor_stretch

Description: Place a mat on the ground slightly in front of a bench or even a couch at home. Place the down knee on the mat with the foot propped up on the bench. The other leg should be at approximately 90 degrees in front of the pad. It is important to try and get your spine as tall as possible and squeeze your glute on the down leg. From here remain tall and try to slightly push your hip forward, making sure to maintain a flat back without arching and hold for 2 sec.  Perform 8 reps on each side.

2.  Seated T-Spine Extensions   

t_spine_start

t_spine_finish

Description:  Sit on the edge of a bench or chair and place either a pillow or foam roller between your knees.  Interlock fingers behind your head and throughout the drill try to keep your neck in a neutral position.  Making sure to crush the roller or pillow between your knees your goal is going to be to try and look up at the ceiling WITHOUT lifting your neck. The roller ensures that you are not bending from the lumbar spine and feet must remain on the floor. Some helpful cues for our clients have been to “look up, without looking up” and  “reach your chest to the sky.”

3. Single Leg Bridge w/ Knee Lift  

single_leg_bridge_finish

Description:  Now we’re looking to activate the weak glutes that you’ve only been using for sitting the last 10 yrs. Lie on your back and with one foot flat and knee bent to about 90degrees.  Flex the other hip by bringing the knee as close to the chest as possible. From this position drive your heel into the ground and focus on lifting the hip by squeezing the glute of the down leg. Some hamstring cramping is normal and you should try to avoid this by ONLY using the glute.  This will subside as you improve at the movement.  Start with sets of 8 reps each and progress to 15. Again focus only on how high the glute brings you, making sure not to arch the lower back.

4. Wallslides 

correct_wallslide_top

correct_wallslide_bottom

correct_wallslide_side

Description: This is one of the most undervalued and misunderstood postural exercise we have found at EastPointe Health and Fitness. Stand flat back against the wall making sure to keep the entire spine in contact with the wall. Starting with the arms up in a Y press your arms back against the wall and slide them down into a W. It is important to make sure ALL segments remain in contact. If cannot reach this is fine but make sure the lower back stays in contact and you can your feet outward if you need to . The most common mistake is arching the back off of the wall so that the arms can reach… like this…

incorrect_wallslide_side

 Our most successfully cue has been to be push the arms back but the lower back has to win.  Work up to sets of 15.

So give these drills a shot before your next workout and I think you’ll be surprised just how hard these can be when you are someone who indeed does have poor posture.  After a few weeks and with a sound strength training programs you should begin to see drastic improvement in your posture and how you feel in general.  As always if you are unsure about how to perform these exercise or aren’t sure if they are for you make sure to ask one of our coaches at EastPointe Health and Fitness.

Introducing Eastpointe Health & Fitness All Inclusive Training Programs

We are proud to announce that we are now offering an All-Inclusive Training Program here at Eastpointe Health & Fitness.  We promise that this program will be a unique training experience unlike any you may have had in the past.

Traditional personal training has always been centered on only your appointment with your trainer and has offered little to no outside support on what to do on other days during the week.  And no matter how good of a workout you are getting that one time a week with your trainer, I think we can all admit one workout a week is not going to cut it. We also understand that it is hard to financially justify hiring a trainer to meet with you three times per week.  So we have come up with a solution that shifts the focus away from just on your hour workout with your trainer and back where it belongs… YOU and YOUR results!

Ok so what do you get…??

Obviously we are all individuals with different goals and different injuries and one program that may be great for you may not be great for another. This is why each program starts with a detailed evaluation with one of our fitness coaches.  During this evaluation we will discuss your health and fitness goals and perform a movement screening to help us design a program that is right for you that will not only help you lose fat but help prevent injury and get you moving better.

personal_trainer_with_gym_member

Each month you will receive 4 intensive semi-private coaching sessions with one of our fitness coaches who will teach and help motivate you through your program.  These sessions are yours to use as you wish, however most have opted to use them once a week to keep a regular schedule.  While our base memberships include 4 sessions you may also purchase additional sessions if you would like a bit more coaching throughout the month.

Perhaps the most valuable piece of the membership is the unlimited coaching that you receive any other time that you are in the gym. What this means for you is that you can come in to the gym at any time and there will always be a coach available to answer any questions or help you with any exercises you may be having trouble with on your program. 

The final piece to getting the results that you are looking for is a sound nutrition plan. All members of the all-inclusive training membership receive a thirty minute consultation with our nutritionist, Kim, to get set up on a basic nutrition plan.  You will receive a journal to log your meals in, which you can bring in to each session to be reviewed.

So to recap here is what is included in our All-Inclusive Training Program:

  • Complete Fitness Evaluation with one of our Coaches ($149 value)
  • An Individualized Program specifically designed to you and your goals. (Updated every 4-6 weeks)
  • 4 Intensive Semi-Private Coaching Sessions per Month (1 per week)
  • UNLIMTED In-Gym Coaching even when you are not in for your session
  • A thirty-minute Nutrition Consultation with Kim Garrity, our Nutritionist
  • Plus your regular gym membership is INCLUDED!

 

The cost of the program is paid monthly and includes your basic gym membership:

3 Month Program is $331/month.

12 Month Program is $257/month.

Additional sessions can be purchased at 4 for $200.


For more information, or if you are ready to get started… schedule a FREE consult today! Call 732-872-6595 or complete the form on our Training Programs page to book your FREE Consultation.

The Blowout Effect

brian_bott_120

Let’s imagine you’re driving down the road on your way home from work and you suddenly realize you just blew out your back tire.  How many of you would get out and stab a hole in the other three tires just because the first one is now ruined?  That sounds ridiculous, right?  Instead you would change the tire and continue on your way home.

Well, as silly as that sounds its exactly what I know a lot of people and even some of my clients have done in the past with their nutrition and training goals.  They end up missing a workout on Monday or having to settle for a less than stellar meal when something unexpected comes up, and instead of just sticking to the plan they just say forget it and go on an all day binge or say they  will start up next week.

We want our members to be 90% compliant with their training and nutrition guidelines which allows for a few meals here and there to enjoy what you’d like.  However we see way too often people saying things like “Well I figured since I already had a bad breakfast I would just enjoy the rest of the day and start again fresh tomorrow.”  They wake up the next morning feeling bloated and lethargic which leads to them skipping breakfast and possibly a workout.

Next time you miss a meal or have to push back a workout, just put it behind you and move right on to the next scheduled meal or workout and continue on down the road to your fat loss goals. Always remember this is about creating a healthy lifestyle and maintaining it for the long term.  Don’t sabotage the rest of your success because of one little mistake.

Hope to see you in the gym!

skippy_jon

Photo credit: Skippyjon

6 Tips to Accelerate Your Fat Loss Goals

brian_bott_120We all know that Memorial Day is the unofficial start of summer and the day most of us shoot for to have a beach ready body.   However if you didn’t quite reach your goals there’s still plenty of time to get the body you want before the end of summer. But you have to start now! Here are six simple tips you can make in both your training and nutrition to get you headed in the right direction.

1. Switch to Interval Training instead of long duration cardio.

Most people come in to do their cardio and their only goal is to continue to add time. Twenty minutes becomes thirty, thirty becomes forty-five, and finally they reach an hour. However most are leisurely reading the latest gossip magazine or paying more attention to the television then their actual workout.   A study was recently performed where a group was prescribed 50 minutes of steady state cardio 5 times a week. Over the course of 6 weeks this group had no significant change in body fat compared to a control group. A better option is interval training. This consists of short bursts of maximal effort followed by a period of recovery. This is much better for elevating metabolism not only during the session but also for the long term which should be the goal of any fat loss program. Here’s a sample workout to try.

  • ·5 minute warm-up (Moderate pace used to increase blood flow and get warmed up)_
  • ·30 second sprint (This can be treadmill, hill, or bike sprints, use whatever you like but it should be as hard as you can)
  • ·60 second recovery (This should be at most 50% the intensity of your sprint and is really just used to recover for the next sprint)
  • ·Perform 8-10 intervals and follow that up with 5-10 minutes of a cool-down and you’re done!
  • 2.Eliminate body part splits and switch to full body routines.

When the goal is fat loss, performing full body workouts will always outperform workouts that mirror the old outdated bodybuilding approach of focusing an entire workout on one body part. To get started just pair an upper body exercise and lower body exercise with minimal rest in between. For example a set of squats followed by a set of pushups. The muscles involved with each exercise still get the same amount of rest and we can increase the amount of work and the intensity of your workout.

3.Only consume calorie-free beverages.

I hate to be the bad guy but this means cut out the beer, soda, and wine for this period while your goal is fat loss. This also means all fruit juices and similar drinks. Unfortunately these drinks get pushed as healthy but most are filled with added sugar that will send your body into a fat storing mode. So for now water it is, try adding lemon, lime, or tea bags to help give you some variety.

4.Save your starches for breakfast and after workouts only.

While the diets we recommend are certainly not NO carb diets we do stress focusing on consuming your carbs from mostly vegetables and fruit throughout the day.   If you want to keep things like potatoes, brown rice, or whole grain pasta in your diet, the two best times of the day would be breakfast and after a workout. The carbs from these foods will be used to replenish your body’s energy stores rather than being converted to fat and stored for later use.

5.Work out with a friend who has the same goal.

This is the one most people are surprised by. One of the biggest contributors to success for the average gym goer is fun and accountability. Getting a friend on board with your workout schedule and diet goals kills two birds with one stone. You both can push each other when it’s tough to make it in to the gym and it will make it more fun training alongside a like-minded friend. No one wants to see their friend eating cheesecake while the other is doing well eating grilled chicken and some sautéed veggies! Research is even supporting that those who train with another person will not only stick to a program longer, but will also get better results.

6.Allow yourself some enjoyment 10% of the time.

Realize that no one is perfect. There will ALWAYS be a party or event coming up. Schedule it and make it part of your plan. This will not only help you stay on track but also help with you not feeling like you failed every time you strayed from your goals. If you’re doing everything else right then the 10 percent which accounts for about 3 meals per week, will make no difference in your overall goal.

All that’s left to do is get started. Start logging your foods, increase the intensity and structure of your workouts and get going. There’s 6 weeks until Labor Day and you can still get the body you want. You just need to set a goal and do it!

Let us help:   For $99 you can have an all access trial membership to our results based training system. This will include an evaluation with one of our expert staff members, an individualized program based on the results of your evaluation, and 3 additional sessions with one of our trainers to teach you your program.  Call 732-872-6595 for an appointment today!   Once the summer is over… so is this offer!  Eastpointe Health and Fitness

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Brian Bott holds a Bachelor’s degree in Exercise Physiology and Sports Science, and is a Certified Personal Trainer through the National Strength and Conditioning Association. He strives to maximize his knowledge of the field, and continues to attend seminars and lectures on all health and fitness topics that can help him improve his client’s results. Brian can help those of all ages and fitness levels reach their goals, from the high school wrestler looking to change weight classes to the previously inactive person who is ready to adopt a healthier lifestyle.