An Elite Personal Training Facility That Puts You First
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PEX Health and Fitness Newsletter
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Happy Tuesday, everybody! I hope this Newsletter finds you all doing well and feeling good, despite the chaos and unrest going on all around us. I know it can seem overwhelming. Just remember that we will always exist as a pillar of positivity in your lives, and we are here for you no matter what.
Also, my sincere apologies for missing the Newsletter last week -- I had one written up, detailing the exciting news of opening up on Monday, June 8th, but as we all know, those plans were foiled.
I had to completely scrap the Newsletter and start again (among other things). But don't worry, I'm not upset, or anything...
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OPENING UPDATE
My guess is we won't be able to open until Monday, June 22nd. After talking to many of you, I know how frustrated everybody is. But I say, "
do not despair!" In the grand scheme of things, it's just a few more days before we are able to start cranking again.
The added time will come in handy for everyone here at PEX. As we are
committed to your safety and health, we will take the next two weeks to solidify our "return to business strategies," insuring that every necessary precaution will be made so you can feel confident and comfortable upon your return.
Here are some of the changes you will see upon re-entry
:
- Hand sanitizing before, during, and after training
- Wearing of protective face coverings
- Limited capacity at all times
- No early arrivals or late departures
- Equipment spacing to facilitate social distancing
- Regular cleaning and sanitation of all equipment and high contact areas
** If you have not received the new liability waiver, the COVID Addendum,
and
the Opening Protocol from your coach, be sure to reach out to them at your earliest convenience! **
For those of you who want to wait a little bit before returning,
we will still be running virtual and outdoor training sessions
, as our schedules permit. Please reach out to your coaches for scheduling logistics.
I want to stress, as candidly as possible, that there is
absolutely no pressure at all
to return right away. Please, take your time and come back when you feel comfortable.
Lastly, feel free to reach out to me with any questions that you may have. I want to retroactively preface that sentence with the following qualifications: this is not an ideal situation, and this is going to be an adjustment with quite a few bumps in the road. We sincerely appreciate your patience as we navigate through this transition phase.
Yours truly,
MC Hammer
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Things I think...
I don't think people understand the importance of taking longer rest periods during training sessions.
There. I said it.
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But I am working harrrrrrd!!!!
Like anything else, rest periods should match the goals of the client (and the goals of the training session itself). But, I cannot stress this enough;
the amount of time and rest between exercises has huge implications on training adaptations!
I find, more often than not, that my clients are too eager to jump from one exercise to the next, with minimal recovery in between sets. While this is not necessarily a bad thing, especially during conditioning intervals, shorter rest periods do hamper the training adaptations of strength and power development, as well as the pursuit of skill acquisition with new or complex movements.
Not needing, or using, the prescribed rest periods during a workout also means that you are not hitting the appropriate intensity during the set or circuit.
Here are three things that happen when you
don't utilize adequate
recovery periods during a training session:
1) You won't restore short-term energy substrates (like creatine-phosphate) in your muscle cells.
2) Your central nervous system won't recover, leading to a decrease in power output and technical proficiency.
3) Your muscles won't have a chance to effectively clear metabolites and waste byproducts, produced from muscular contractions, leading to feelings of fatigue and decreased performance.
In other words, always skimping on rest periods increase your chance of injury during training, decrease your performance and power output, decrease the amount of calories burned during a session as your performance and output declines, and also hinders strength gains from weight training sessions.
Don't get me wrong, short rest-periods can be beneficial for fat loss and hypertrophy, when used properly, but always rushing from exercise to exercise, without allowing your body to adequately recover in between sets, might not be the best strategy for achieving maximal neuromuscular and cardiovascular adaptations.
Capisce?
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READ
Check out Nichole Wood's new blog, titled "
Seven Commandments of Motivation."
Here's a little excerpt to get you going:
"I think it is safe to say that some of us are feeling a lull in motivation. Motivation and mindset are arguably the baseline of what sets successful people apart from the rest. You can’t tackle your diet or your fitness effectively if you’re at war with your mind every single day. We have been blessed with a period of time to slow down and take a rest from hustle culture. I invite you to take a look at the internal conversations you have, judgments you make, the way you treat yourself in general. Is your mindset setting you up for success?"
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WATCH
If you have 13 minutes to waste on time you will never get back, be sure to watch Mike Feldman, President and CEO of Feldman Surveyors in Boston, interview Mike Campanella on tips and tricks that everyone can use to stay healthy and fit while working from home.
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LISTEN
Ladies...I HIGHLY recommend you all take a listen to this podcast. (And men, too -- there were plenty of info nuggets in here to satisfy anyone and everyone.)
Alisa's key message in the podcast goes something like this (I'm paraphrasing here):
"almost all of the studies in health and fitness have been done on men. The hormonal differences between men and women are vastly different. As a result, women have been done a disservice by trying to utilize the same methods and protocols that work for men, yet are detrimental to the long-term health of women."
Do yourselves a favor and give this one a listen.
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Progressive Mobility Class
With Shawn Sprague, Owner of PT Progression
Work-from-home life got your back hurting and your knees aching? Feel tight as a guitar string, but a bit out of tune? Then it's probably time to check out Shawn's
Progressive Mobility class.
When:
Mondays & Wednesdays at 6 PM
Where:
Zoom Video
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Bodyweight and Dumbbells Class
With Mike Campanella, Owner of PEX Health & Fitness
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Do you have a body? Do you have a dumbbell? (No, your teen-aged son does not count.) Well, friends, that's all you need! Join us on Thursdays at 8 AM sharp for an a$$-kicking training session that feels almost like we are back at the gym together.
When: Thursday at 8 AM
Where: Zoom Video
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PEX HEALTH AND FITNESS FRIENDS
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Gary Fialkosky Lawn Sprinklers, LLC.
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In need of irrigation services as the summer gets underway? Be sure to check out our friend, Gary Fialkosky, and his top-notch irrigation company. Tell him that PEX Health and Fitness sent you!
"Gary Fialkosky Lawn Sprinklers, LLC is a full-service irrigation company servicing Massachusetts. With seasoned irrigation technicians and state of the art equipment. Gary Fialkosky Lawn Sprinklers has the skills and tools necessary to complete even the most challenging irrigation jobs. With over 20 years of experience in the irrigation business, Gary and his team of professionals value the long-term relationships that have been built and maintained with our customers. We welcome new customers to our family and promise to deliver quality service in a timely fashion."
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To send cash and diamonds
1451 Highland Avenue,
Needham, MA 02492
781-675-2150
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