Announcements
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ˇBoot Camp Starts April 1st!
If you've never
experienced the Boot Camp try it now. This will be a
three-week fitness experience that will challenge and change
your life. Space is limited, signup soon.
-Times: Tuesday & Thursday
6:30-7:30am and 5:30-6:30pm
-Cost is $150 for one grunt, if you
signup 2 grunts the 3rds free!
ˇAll-Star Workouts are now
going!
The All-Star Workouts are on-going
circuit-type workouts that will get your heart-pumping, your
metabolism flying, and will push you to new
heights!
-Times: Monday & Wednesday @ 5:30pm for all
members, and Saturday @ 9:00am for Platinum members
-Costs:
Gold $150/month
Platinum $199/month
-Monday &
Wednesday morning workouts coming
soon!
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If you haven't already,
sign-up for your FREE subscription to
The
Perspective,
The Official E-Newsletter of Fontana
Fitness
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We want to personally welcome you to our first issue of
the Fontana Fitness newsletter, The Perspective. The
staff and I have been working diligently to get this
useful resource to you. The articles will provide
motivation, education, product information, cooking tips
and help you stay in the forefront of any fitness buzz.
I strongly encourage you to read this monthly newsletter
from beginning to end and please forward it to anyone
you think may find it of benefit.
When
I began personal training eight years ago I was
intensely drawn to it. Good fitness, proper nutrition,
and healthy lifestyle choices saved my life and I am
committed to give my all to be the best at what I
believe I've been called to do. I've gained wisdom
through my own journey and realize that's exactly what
it's about...the journey. One day while in the car I
thought of an analogy that works for me. I envisioned
that the rearview mirror is small and serves little
purpose; it's actually dangerous to drive while looking
in it. What I saw in the side widow was the present
moment and it was just a blur...I was going too fast to
enjoy it! I believe that we need to look ahead while
enjoying the present without focusing on any negative
events from our past. This philosophy is a common
thread throughout our newsletters.
Friends, I believe you're on this mailing list for a
reason and most likely you have helped me at some point
in my life and you may not even know it. So, please
allow me the chance to give back to you. Take time today
and begin to enjoy your journey!
Blessings,
Troy
Fontana
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Troy's Recommended
Reading
A Lifetime of Observations
and Reflections On and Off the Court by John
Wooden
Evoking days gone by when
coaches were respected as much for their off-court
performance as for their success on the court, this
unique and intimate work presents the timeless wisdom of
legendary basketball coach John Wooden. In honest aspect
of life, Wooden shares his personal philosophy on
family, achievement, success, and excellence.
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Question of the Month:
How do I deal with shin splints?
by Karim
Khaliki
 Shin splints. Those words
alone can make someone's stomach clinch!! The term "shin
splints" describes a variety of generalized pain that
occurs in the front of the lower leg along the tibia
(shin bone). Shin splints are considered a cumulative
stress injury because they often occur after repeated
stress or jarring of the bones, muscles and joints
without proper conditioning or recovery between
workouts.
Pain
from shin splints is typically located on the
outer-front portion of the lower leg (anterior shin
splints) or pain on the rear-inside portion of the lower
leg (posterior medial shin splints). Being a former
athlete myself, I have felt the pain of shin splints,
normally around double- or triple-days in football.
Thinking like a competitive young man, I kept on pushing
my workouts, when eventually it sidelined me, and
decreased my performance.
Shin
splints are caused by over training, mechanical problems
with the feet such as flat feet, and/or tight calve
muscles. Other causes can be from running for long
periods on hard surfaces while being in poor physical
condition, improper shoes, and inadequate shock
absorption or excessive rotation of the
hip.
Among
the great treatments for shin splints is the constant
use of ice packs. Also, performing stretching and
strength training exercises is a good way to stop shin
splints from coming back. Light swimming may help to
maintain fitness.
Do
not train downhill, as this can aggravate the condition;
purchase shin splint insoles. But, most importantly rest
the legs. Consult your trainer or medical professional
on how to stop shin splints from coming back for good,
so you could perform at your maximum level in what ever
you do in your fitness life.
Karim Khaliki holds an E.P.R.
(Expert Rating) Personal Training Certification and is a
Certified Emergency Medical
Technician
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Win on the Mental Battlefield
by Troy
Fontana
It can be a struggle to reach
our full potential. At first we may find ourselves
motivated with a new idea, too soon to be bombarded with
reminders of past failures or reasons why we can't
succeed. This leads to a defeated mindset: "I never will
be able to or I can't, it's just not meant to be."
These are, however, lies. You can out-smart these evil
attacks on your mind. You will win on the battlefield in
your mind so that you will succeed. A few instant
strategies are:
- Get on the offensive:
Success loves momentum. If you find yourself bogged
down with negative thoughts, get on the offensive.
Moss can't grow on a moving object and the same is
true with the mind. You may know someone with nothing
to do during the day, so they focus on negative
obsessions, playing negative thoughts around in their
heads over and over. If that's you, get moving, and if
you know that someone who is stuck in the negative
mindset, offer opportunities to him or her for company
and movement.
- Get your eyes off the
rearview mirror: It's dangerous to walk forward if
you're always looking back. Forget the failures and
mistakes of the past. If you have failed, you're in
good company. Some of the greatest minds, most
successful and well accomplished people have failed
over and over, like Henry Ford and Walt Disney. You
may have tried to lose weight dozens of times before.
So what, keep trying. It just might be the next time
that you do succeed.
- Give 100%: I find so
many people who make an effort, get close, can taste
success and then fall away from succeeding. It's often
that extra bit of effort that will lead you into the
victory circle. To use a sports analogy, be prepared
to take the game into overtime every time. That could
be the mindset you need to win.
- Check your
attitude: Are you walking around spraying negative?
How do you respond when someone asks how you
are? Do you try to look at the bright side and
take the high road? Do you get home from work and
leave your mental junk at the front door or are you
bringing it inside dumping it, instead, on loved ones?
It's around these people that we should act our best.
If you need to unload negativity from your day at
work, try stopping by the gym or going for a brisk
walk before you get home and leave your mental trash
there.
Let
me leave you with a personal story. Growing up I used to
love listening to my dad tell me stories about his past.
He told stories with such detail and enthusiasm. Most
stories ended with a lesson, something for me to
mentally digest.
I can
remember one story in particular that has served me
well. My father spoke of a wrestling match where he
found himself pitted with the local champion. My dad
recalled a grueling match, back and forth, back and
forth. A quick mental break and my father found himself
on his back. Ahead by points my father just needed to
out last the clock. But the pressure was too much, the
pain too real, so he relaxed and submitted to defeat. My
father told me, "Son, it's not the loss that bothers me,
it's the fact that it's the only time in my life I quit.
Success is not always measured by wins and losses.
Success is giving everything you have until the whistle
sounds" So it is with life.
Troy Fontana is a Certified
Personal Trainer through ACEŽ and NESTA, and is a
Certified Lifestyle & Weight Management Specialist,
Certified Facilitated Stretching Specialist, and
Certified Sports Injury Specialist.
Be sure to read Troy's
bi-weekly article, "Every Body is Beautiful," in the
Sparks Today section of the Reno
Gazette-Journal
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Get Your
Victory!
by Rost Olsen
"It's one thing to
believe,
and to know you can achieve.
It's another thing to do it
'til you see your dreams come true."
-Take 6,
"You Can Make it-Go On"
Challenges are an
unavoidable, yet fundamental component to every aspect
of life. They require effort and perseverance.
Sometimes, we feel challenges become...well...too
challenging. But at these moments, we make a decision,
whether we realize it or not.
We can sit
back with minimal effort, go through the motions, wait
for it to pass us over, and then half-heartedly say that
we gave it a shot. We can simply take the lashings of
the whip and then find compromised joy in the fact that
we lived through it.
Or, we can
rise up, actively engage in the challenge and not be
content until it is overcome. As we do this, we learn
and develop new strengths that will help us beat other
challenges when they come, as well as give us something
to take pride in. Our finest moments can come in the
face of a challenge. But it is up to us to make that
decision.
Is your
boss looking for someone to fill a promotion that you
know that you're qualified to have? You essentially have
two paths to follow.
One, you
can sit back and go through the motions everyday. If
your co-workers are going through the motions as well,
you actually have just as much of a chance as them of
getting that promotion. However, if you're following the
average crowd, what sets you apart from
them?
The other
option: you can go all out and put maximum effort into
your workday. Set yourself apart from your average
co-worker. Even if you are the "most qualified" for the
position, don't be satisfied with solely that! Come to
work everyday with a purpose. That way, when the time
comes to fill the position, you will leave no
doubt.
My
sophomore year at Sparks High School, I was playing on a
varsity football team with all of 33 players. We were
far from the most talented bunch. The varsity team
hadn't won a game in close to two years, and we were
playing our first game against a fairly talented team
from Lowry High School in Winnemucca.
We were
down 13-7 in the closing minutes of the game, facing a
short 4th down. On that play, we handed the ball to our
stud running back. He took a major hit in the backfield
and it looked like the game was about to be over. The
ball would've gone back to Lowry, and all they would've
had to do is run the clock out. But somehow he stayed on
his feet, refused to go down, and took a few defenders
with him across the first-down line. The team was
fired-up, the drive stayed alive, and we ended up
scoring the game winning touchdown a few plays later
with 3 seconds left for a spectacular 14-13
victory.
This
warrior knew he was getting the ball that play; he
finished the game with 46 carries, an insane amount for
a running back at any level. He had taken hard shots
throughout, he was tired and he could've just shut it
down when he took that hit. He had already put on a
great individual performance. But he refused to be
satisfied with merely a good individual performance, and
refused to be stopped without getting that first down.
And because of that extra effort, an "almost" became a
victory.
We get
tired and worn-down. That's life. But it's what we do
when we're worn and tired that makes the difference
between success and failure. So when you've been
fighting as hard as you can, you're tired and you want
to quit, in the words of Michael Irvin, "Look up, get
up, and don't ever give up!"
When the
going gets tough, the tough get going. So keep on, and
get your victory!
Rost Olsen
is an ACEŽ Certified Personal
Trainer
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Kyrie's Cooking
Corner
by Kyrie Teel
Shrimp
Scampi Over Linguine:
Ingredients:
2 tsp.
cornstarch
1
(8-oz.) bottle clam juice, divided
2 tsp. olive
oil
1 lb.
shrimp, peeled and deveined
1 T. minced
garlic
1/4 to
1/2 tsp. crushed red pepper
1/4 tsp. salt
1/4 c. white
wine
Pinch of
thyme
1 lb.
cooked linguine
1/4 c. parsley
1/4 tsp. grated lemon
peel
1 c.
seeded, sliced plum tomatoes
Cooking
Directions:
Stir cornstarch into 1/4 cup
clam juice in a cup; set aside. Heat oil in
nonstick skillet over medium-high heat until
simmering. Add shrjimp, garlic, red pepper and
salt. Cook, stirring until shrimp begins to turn
pink, 2 to 3 minutes. Remove shrimp. Add
wine, remaining clam juice and thyme to skillet; bring
to a boil. Stir in cornstarch mixture and return
to boil, stirring. Boil one minute. Return
shrimp to skillet. Cook one minute. Toss
with linguine, parsley and peel in bowl; top with
tomatoes. Makes 4 servings (570 calories and 6
grams of fat per serving).
Kyrie
Teel is an ACEŽ Certified Personal Trainer and a Johnny
G Certified Spin Instructor
All
recipes featured are from the Fontana Fitness Cook Book,
available for purchase at the
studio!
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Road Trip to San Diego a
MAJOR Success!
Two Major
Snow Storms Don't Stop the Fontana Crew!
 The Fontana Fitness
Team took a road trip to San Diego February 22-24. While
there, the crew participated in a sports conditioning
workshop with Todd Durkin, two-time Personal Trainer of
the Year who works with the likes of LaDanian Tomlinson
and Drew Brees.
The crew
battled blinding snow over the passes (coming and
going!) in order to get to their destination and engage
in this amazing workshop so they can better serve YOU!
They learned a great amount of various techniques that
will not only benefit the athlete, but clients from ALL
walks of life! Click on the images to see
them in a larger size!
Troy and Ben battling the snow
in Bridgeport, CA
Troy, Kyrie and Karim
participating in the workshop
Everybody after Sunday's
workout!
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Boot Camp Shirts NOW
AVAILABLE!!
The
OFFICIAL Fontana Fitness Boot Camp Shirts are now
available at the studio! Available in green and dark
green, show your boot camp pride in
style!
Price: $20.00
Front
Back
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Mission Statement:
Fontana Fitness
exists and thrives with a winning attitude to inspire
individuals to visualize and achieve their full
potential. To ensure this happens we use a dynamic
workout style, engaging life messages, and a
motivational goal-orientated approach. At Fontana
Fitness we walk with integrity and do what we do
striving for excellence.
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Troy Fontana,
Publisher
President, Fontana Fitness, LLC
ACEŽ
& NESTA Certified Personal Trainer
Certified
Lifestyle & Weight Management
Specialist
Certified Facilitated Stretching
Specialist
Certified Sports Injury
Specialist
Rost
Olsen, Editor
Director of Public Relations,
Fontana Fitness, LLC
ACEŽ Certified Personal
Trainer
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