Are you tired and frustrated with fighting an uphill battle to lose weight and get healthy?


Have you joined a gym, more than once,

and continually lack results?


You are not alone!



Gym enviroments can often:

  • Be crowded
  • Make you feel confused on how to work with the equipment
  • Give you a feeling of isolation - no one knows about you, your goals, or your ability on an exercise program

Clients of Solution Fitness:

  • Get Results
  • Lose Weight
  • Drop Sizes
  • Feel energized
  • Enjoy a return on their investment

SUCCESS GUARANTEED...


Our staff is comprised of extremely qualified and experienced fitness coaches.

Our clients begin with a comprehensive fitness evaluation to ascertain current fitness level and mindset. Our next step is to establish a customized program to help you accomplish your goals. We offer a unique approach to exercise where we first teach you how to move the right way, then challenge you in a strategic manner. When you train at Solution Fitness, you will enjoy individualized attention in our small group setting. Training with like-minded people who are focused on similar health and fitness goals is an environment that will motivate you to stay on track and keep you accountable.

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10 DECEMBER
 

January is fast approaching and we can all agree that it is by far the most popular time of year when people start to think about their health and wellness goals. Many of us will declare, “This is my year to lose weight and get fit!” Sound familiar?

 

We make a commitment to exercise (more) and plan healthy meals. Our engines run high for the first month or maybe longer and then, boom, we start to fizzle out before we hit February. If you really want to make 2015 your year to get healthy and fit, then make a firm commitment to yourself and invest in working with a personal trainer.

 

Here are 6 reasons why this decision will benefit you and change the trajectory of your life.

 

1. Accountability
We are a busy society. It doesn’t matter if you are a 9 to 5er or a stay at home parent. Our days are filled with responsibilities and we live by appointments. Scheduling your workouts as an appointment will enable you to succeed. Trying to fit in some exercise and healthy eating “here or there” is NOT a recipe for success, scheduling this as an appointment is. To be successful you must be healthy. The truth is, we all know when we get sick, our world comes to a crashing halt. Implementing the services of a personal trainer keeps you regimented and accountable.

 

calendar

 

2. Reduced Risk of Injury
I’m just going to come out and say it, most people do not know how to exercise properly. After working in the commercial gym environment for many years and having the opportunity to see people in action, I observed people doing the same thing over and over again and doing exercises incorrectly. This leads to a lack of results, boredom, frustration or worse…injury. Research has proven that over time, repetitive and incorrect movement will eventually lead to injury. Exercise is meant to help you feel more alive. A personal trainer will teach you how to exercise correctly. Additionally, your exercise program should have diversity, changing your routine/program every 4 – 6 weeks will enhance your ability to get fit quicker, and avoid repetitive-type injuries.

 

(Editor’s Note: If you have 3 minutes to spare, this humorous video is an exaggeration of “what not to do in the gym.”  Enjoy!)

 

3. Personalized Plan
Many of the exercise options available to the general public who do not use a personal trainer are fit into a “one size fits all” category. There are times when this is ok but NOT for most of us. What is good for one person, will not be good for others. For example if you have joint pain (i.e. neck, shoulder, back, knee, ankle, etc.), there are exercises that you simply should not perform. Our movement, fitness goals, medical / injury history, etc. all need to be accounted for when setting up our exercise programs. An experienced fitness professional will be able to determine what you need and what is right for you.

 

4. Learn How to Move

Caveman Posture

 

We are forced on a daily basis to have one common position…sitting. This places us into bad posture and causes tightness in our back and hips. This can lead to pain. We need to get up and move around. Unfortunately, most people do not move the right way. An experienced fitness professional will be able to identify what you need to work on. Then you too can move and feel better.

 

5. A Balanced Program
Recently I gave several presentations at my local county chamber of commerce and talked about the importance of a balanced program. During the presentation, I called on a few of the members who were financial advisors. I asked what they would tell me if I wanted to put all my money is one investment strategy. Obviously, each one of these professionals were very clear that to “diversify” I would be setting myself up for more success. I am sure you have heard the saying, “Don’t put all your eggs in one basket.” It is no different with exercise. Many of us generally concentrate in one of the following categories:

 

• Cardiovascular
• Strength Training
• Flexibility

 

The truth is, we need a balance of each category. An experienced personal trainer will know how to “diversify” your exercise portfolio to get you the best healthy returns.

 

6. Fear of Failure
It happens to all of us. We fear failing. As a business owner, I deal with regular challenges that test my confidence and commitment to grow my business on a recurring basis. It is not easy at times. But there is a belief deep inside of me that pushes me through the tough times and keeps me going. It is no different with weight loss. What you tried before may have not worked. That is ok. Don’t give up. We need to believe in ourselves. It will be better this time. Remember, there are strength in numbers. Partnering with a fitness professional, is a proven way to get a different perspective on what is required for success. You will receive the motivation to be successful this time.

 

What is the next step? The great thing about most fitness facilities is they offer a free trial. This allows you to test drive a particular business model to see if it is the right fit for you. Believe me, there are enough options out there to fit your needs.

Get moving!

 

Let this be your time to get the results you always wanted.

 

Here is to a healthy 2015!

 

Commit to your excellence.

25 SEPTEMBER

Steps to Better Health for a Busy Professional

By On September 25, 2014    GENERAL HEALTH

 

We are busy professionals. We have client meetings, staff meetings, projects, deadlines, commuting and much more. Our schedules determine how we manage our time.  Most busy professionals fail at maintaining a level of health that will enable them to avoid sickness, disease, fatigue and, ultimately, work loss. This is because they do not have a plan and struggle with commitment.

 

We need to put our health on our calendars. Eating right and exercising should not take a back seat to our business growth. If we don’t invest in our health now we will pay for it later. We make business-related commitments every day. We commit to attend meetings, network to grow our businesses and meet deadlines. We are successful because it is on the calendar.

 

However, ask any busy professional what they are having for dinner or when they plan to exercise this week and, most likely, you will get a blank stare. Being healthy requires a consistent daily commitment.  It all starts with proper nutrition. At least 70 percent of how you look and feel is based on what you eat. Making decisions to eat properly takes time and preparation. A proven strategy for a busy professional to enjoy a healthy way of living is through planning and preparation. You would not wing your next important presentation to a prospect. Use the same tactic when it comes to your own health.

 

Weekends are a great opportunity to food shop and cook for a few days at a time. At my house we bulk-cook our food on Sundays and that typically lasts until Wednesday night. Then we finish the cooking for the rest of the work week.

 

Food sources should include a balance of:

  • Lean sources of protein
  • Vegetables
  • Fruit
  • Healthy fats (nuts and oils)

 

Regarding exercise, busy professionals spend too much time sitting at their desk or in a conference room throughout the day. This results in poor posture and tight muscles. The first goal of your exercise routine is to get your body into neutral alignment and address muscle imbalances. The right amount of mobility work and the use of a foam roller is a great place to start. You can find examples of both on YouTube.

 

Don’t neglect strength training, either. Society tends to put too much emphasis on aerobic exercise. Strength training is proven to address many issues affecting the busy professional, including obesity, heart disease, osteoporosis, diabetes and joint pain.

 

If you have a limited schedule, a circuit strength training program will be most efficient. Circuit training combines two-to-six exercises in an alternating, or circuit, style. This maximizes the effort in a shorter window of time. We recommend three full-body strength training sessions per week that include the larger muscles. The constant movement keeps the heart rate elevated, allowing you to get the cardiovascular benefits of aerobic-style training. Additional benefits of circuit strength training include: fat loss, lean muscle tissue, stronger bones and improved metabolism.

 

I recommend finishing with a higher-intensity exercise, which results in a prolonged calorie burn. This is a very efficient strategy for weight loss. This brief, higher-intensity exercise will slow the body’s ability to return to a rested state. The result is you burn more calories far beyond your exercise session. Some studies show that this delay could last up to 36 hours after you completed your exercise session.

 

For example, set a treadmill at a high incline then walk for one-to-two minutes (or until you are out of breath). Then lower the treadmill to the flat position and walk until you recover your breath and are ready to go again. Repeat this until 10 minutes are up.

 

Being healthy is a challenge. But if you make the commitment and treat it like all the other commitments on your calendar, you are one step closer to making it work.

17 JANUARY

The Word For 2014…Intensity

By On January 17, 2014    GENERAL HEALTH

 

Most people are pumped up and ready to kick off the New Year the right way.  They want to get themselves fit and feeling confident.  I love that about the each New Year.  And I even deem it necessary to make a theme word for this year.  A word that will hopefully change your attitude on your path to having the ideal body that suits you.

And that word is ……..……. Wait for it…………….INTENSITY

 

Yes intensity.  This is what I would like everyone to think about as soon as they walk in the door to their gym.  That does not mean that you should go to the gym and get in everyone’s face as soon as you walk in, trying to motivate them.  What it means is when you’re asked to do a set, give no less than 100%.  Don’t cheat yourself of any reps.  When you’re asked to sprint, don’t give an 80% run……SPRINT.  Demand the most of your body and I promise you will see the changes you seek. Below I would like to discuss different ways to think about your program and how it could be more effective using a higher intensity approach.

 

But, before we go any further, we found this gem while researching videos.  It has NOTHING to do with this article, but it sure is funny.

 

How does intensity apply to resistance exercise?

 

Resistance training is already added intensity of doing the same movement with just your body weight.  But in 2014, when we resistance train, let us do every rep with explosion on the working (or concentric) part of the movement.

For instance, when told to squat; descend slow and controlled and when you stand up from the bottom position, explode up as fast as possible.

When dumbbell pressing, punch out hard from the bottom position.

Squeeze your glutes as tight as you can at the top of your kettlebell swing.

Brace your abdominals as tight as possible during your plank.

Strive to make sure each repetition is done with perfection.

 

Another component relating to resistance training and intensity is the weight you are using during the prescribed exercise.  If the prescribed repetition is 8, and you believe you can do 11 or 12 reps with the weight you’re currently using, then make sure you tell the coach it is time to go heavier.  Adding weight to an exercise doesn’t make you a muscle head, it taxes the system to a higher degree causing the entire body to work harder.  To follow up on that point, a sufficient short circuit (or a super/compound set) should not only fatigue the muscular system, but also the aerobic system as well.  It should put you in such a state of fatigue that you should not be able to hop right back into the next set.

 

As an example, the individual in this video significantly lacks intensity.  The “fun” starts around 0:54.

 

 

 

 

Now on the flip side, this dude is really getting after it!

 

 

How does intensity apply to cardiovascular exercise?

 

We believe doing “cardio” (or what we will refer to as conditioning) should not take a 60 minute session.  A good conditioning session can be 20 minutes or less.  What dictates the duration of the exercise is, you guessed it, INTENSITY.

 

For example, if I asked you to do a brisk walk for a 45min segment you would most likely not have trouble completing the time prescribed.  But now if I told you to sprint for 30 min you would cry at the 2min mark.  You don’t have to do something for a long period of time in order for it to affect your cardiovascular system.  At Solution Fitness, our conditioning is made up of sled pulls/pushes, airdyne and slide board intervals, and various circuits.

 

In 2014, when asked to do a sled push, go at the fastest speed possible without breaking form.  Be sure to use a weight difficult for the length of the push.  Make sure to change up the rest times, where shorter rest interval will make the exercise substantially harder.  The less time the body has to process the bi-products of high intensity exercise, the more you are working your cardiovascular and metabolic systems.  When it comes to circuits, do the repetitions with proper form of course, but use speed and a sense of urgency to complete the timed circuits.  For interval circuits, try to get in as many repetitions as possible in the duration given.  Earn your rest time with your conditioning and I PROMISE it will make a huge difference.

 

This video is of a marathon runner who just completed a 26 mile run in 2 hours.  Look and listen to him.  Not sweating, not out of breathe…not intense.

 

 

Now, check out Usain Bolt seconds after a race (which lasted less than 10 seconds).

 

 

Alright, that is all well in good.  Show me the research.

 

No problem.  As evidence to prove that in fact intensity significantly changes exercise outcomes, I will use a study done by Tabata et al. (1996).  The study is titled, “Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2 max.”  The authors created 2 six week protocols, each protocol having the subjects exercise 5 times a week.

 

The first group exercised on the bike at 70% of VO2 max (or aerobic capacity) for 60 minutes each workout.

The second group exercised on the bike at 170% of VO2 max (or really flippin hard) for 8 sets of a 20 sec sprint, followed by a 10 second rest.

Upon conclusion of the study the researchers found that the long duration group improved their VO2 of an average of 5ml/kg/min, while not showing an improvement in their anaerobic threshold.

The sprint group however improved their VO2 by an average of 7ml/kg/min and increased their anaerobic capacity by an average of 28%.

So we can see that hard, short and sweet work is better than low to moderate-intensity endurance exercise.

 

But here is the crazy part……. look how much of a time difference there is between the two groups.  The first group exercised for a total of 60min, while the second group exercised a total of 4 min (including the rest intervals).  If they both worked out 5 times a week, that’s a total of 300min vs. 20min.  ARE YOU SERIOUS!!!  Now in a time when people are too busy for this and too busy for that, wouldn’t you want those extra 280 minutes?  I know I would.

 

 

Hopefully I have gotten my message across.  Work harder and not necessarily longer or more often and you will see changes.  I want to leave you with 5 reminders that you can think about to get the most out of your exercise program.

 

#1 – Use an appropriate weight for your prescribed repetitions.  This means if you can go heavier (with proper form of course), THEN DAMNIT GO HEAVIER!

 

#2 – Give it everything you have on the speed of the sled drag or prowler push.

 

#3 – Explode on the working part (ask the coach what this is) of each resistance exercise.  And on the lengthening portion, use a slower and controlled movement.

 

#4 – Complete circuits with a sense of urgency or as fast as possible.

 

#5 – Be as honest with the coach as possible.  Maybe something is too easy, let them know it’s time to increase the resistance.  Maybe something is truly too hard.  Ask the coach for a modification or a tip on how to do the movement properly.

 

Make 2014 your year.

 

Pete Furdyna

Solution Fitness Coach

 

 

4 NOVEMBER

Fats – How Should I Consume Them?

By On November 4, 2013    GENERAL HEALTH

 

Fats are a macronutrient that are NEEDED in your diet to help various functions of the body.  These functions include:

  • prolonged energy for the body
  • vitamin absorption (especially vitamins A,D,E and K as they are fat soluble)
  • control blood sugars
  • improve nerve function
  • boost immune system
  • and being that the brain is made up primarily of fat and cholesterol, fat is essential for a healthy brain.

 

Unfortunately, fats were once thought to be terrible for the body.  The mid 80s and into the 90s saw the low-fat craze that some still worship today.  This leads to over consumption of carbohydrates and additives to make the low fat food taste better.  The carbohydrates are then over consumed without being used for energy and are put into our human storage centers (aka body fat).  No, fats are not the problem.  Sometimes however, picking the right kind of fats are a little tricky.

 

When thinking about fats, we can view a ranking of the best choices to be consumed and which fats are best to stay away from.  This will be discussed further down in the article.  The three types of fats that will be discussed are unsaturated, saturated and trans fats.  Unsaturated fats can also be broken down into monounsaturated and polyunsaturated.  Let’s take a look at each fat so we understand more about them.

 

Monounsaturated Fats:

 

Monounsaturated Fats

Type: Liquid at room temperature

Examples: (plant sources) Avocados, olive oil, canola oil (not my favorite, but if nothing else….), peanuts, nuts and nut butters

Info: Monounsaturated fats are derived from plant sources.  This allows for digestion to be easier on the body and these fats are used for energy more efficiently than a solid fat.  Unsaturated fats are also have health benefits, as they are great for reducing cholesterol.  HDLs (good cholesterol) are increased throughout the body.  HDL molecules are giant fat transport units.  That means they carry fat more efficiently and allow fat to be used as an energy source quickly.  They also help reduce LDLs (bad cholesterol).  This is done as the HDLs recycle the LDLs back to the liver to be used for energy.

 

Polyunsaturated Fats:

 

Polyunsaturated Fats

Type: Liquid at room temperature

Examples: (plant and fish sources) Soybean Oil, Corn Oil, Sunflower oil, Fish (salmon, mackerel, herring, trout)

Info: Similar to monounsaturated fats.  However the chemical compound is slightly less stable so whatever the food source; the fresher, the better.  In polyunsaturated fats we also see Omega 3 and Omega 6 fatty acids.  These compounds reduce inflammation in the body in the same manner as HDLs discussed above.

 

Saturated Fats:

Saturated Fats

Type: Solid at room temperature

Examples: (animal sources) Meat (beef, lamb, pork), Dairy, Coconut and palm oils

Info: It was once thought that saturated fats were the killer of the American diet.  Yes, saturated fats should be eaten less than unsaturated fats.  But, in moderation, they do serve some usefulness.  Saturated fats possibly increase the amount of free testosterone throughout the body.  This can aid one in becoming stronger and recover faster.  Another thing to think about with saturated fats is that they can be sorted into medium chain and long chain fatty acids.  Medium chain fatty acids (coconut and palm oils) are shorter and therefore do not need to go through the same processes as long chain fatty acids.  Medium chain fats can go right to the liver as an energy source, while long chain fatty acids have a longer breakdown and process.  Throughout this process some of the fatty acid is sent to our storage centers (body fat).

 

Trans Fats:

Trans Fats

Type: Evil

Examples: Margarines and Shortenings – commonly found in baked goods and fried foods

Info: Trans fats are created through a process called hydrogenation, which makes oils less likely to spoil.  These fats are hard to digest for the body.  They are seen as a saturated fat, but cannot be broken down the same way as a normal fat molecule and are stored in the body without ever being used for energy.  Therefore it is almost as if a trans fat (cant be broken down) is similar to a piece of plastic (not biodegradable).  Another important thought to consider with trans fats, is that they are also not always seen in the nutrition tables of foods they’re in.  If a food item has less than .5g per serving, than it can be written as 0g.  Therefore always look to see that the words, “hydrogenated…..oil” or “partially hydrogenated…..oil” are NOT part of the ingredients list.

 

THE FAT HIERARCHY

Monounsaturated→ Medium Chain Fatty Acids (saturated fats) → Polyunsaturated→ Saturated (mainly long chain fatty acids)→→→→ Trans Fats

 

Listed above are all the types of dietary fats, in order of how often they should be consumed.  Monounsaturated fats and medium chain fatty acids are used the quickest by the body for energy.  Following closely behind are polyunsaturated fats.  What should be used in very small quantities are saturated fats.  And then way, way, wayyyyy off in the distance are trans fats.  They have no use and are not to be eaten.

 

Remember eat your fats.  They should take up around 30-35% of the calories in your diet.  But just make sure to be picky about which fats you consume.

 

Pete Furdyna

Fitness Coach

9 OCTOBER

Client Spotlight – Martina

By On October 9, 2013    UNCATEGORIZED

 

FotoFlexer_Photo

 

I am a 47-year old mother of three and when my friend first suggested Solution Fitness, I thought I would give personal training a try.

 

What you need to know about me is that when it comes to exercise, I consider myself a serial beginner. I like to try everything, but just never stick with any one type of program for long.  Before Solution Fitness, I think my record was six months.

 

I have been working out at Solution Fitness for eighteen months now and am extremely happy with my progress.  This is a testament to both the results I have seen and the variety of workouts that Joe and Pete design.  In the first six months, I lost 25 pounds and dropped from a size 12 to a size 6.  I was able to fit into a dress that I wore 20 years ago.

 

My intention when I began was to get into better shape.  It was quite a bonus to lose all that extra weight.  Every other time in the past when I lost weight, I would eventually put it back on.  Due not only to Solution Fitness’ customized workouts, but to their individualized nutrition program, this has not been the case over the last year.  I have become stronger and more fit than I thought possible at my age.

 

I have received many compliments since I started working with Joe and Pete, but my favorite came from my daughter. Before coming to Solution Fitness, my daughter had an annoying habit of poking my leg and singing a song she made up called “Jiggle, jiggle”.  Thanks to Solution Fitness, she says I do not have any jiggle left!

 

After II

 

 

Joe Bellistri

Solution Fitness

7 OCTOBER

Weight Loss Done Right

By On October 7, 2013    WEIGHT LOSS

 

When you want to lose weight, what are you told to do for exercise?
………Go running for an hour
………Walk everywhere
……….Do an hour a day of activity
……….Train for a 5k
……….Do weights after you get leaner

 

The list goes on and on and on.

(more…)

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