Announcements
|
ˇCheck
out our new Yogalates class!
Starting April 5th,
Kyrie Teel will be teaching Yogalates, a hybrid of
Yoga and Pilates every Saturday morning at 10:30am.
Check out FontanaFitness.com for more details!
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!
|
If
you haven't already, sign-up for your FREE
subscription to The
Perspective,
The
Official E-Newsletter of Fontana Fitness
 |
|
Spring is starting to show
its face and that puts a smile on mine. Spring
brings opportunities for a fresh new
beginning. Take this time to try something
new, get outside, go for a hike or start a
walking group.
The last few weeks have been extremely
exciting at Fontana Fitness, with the start of
Boot Camp, our new Yogalates (a wonderful
blend of yoga and pilates) workout and our
dynamic training sessions all against the
beautiful backdrop of the Sparks Marina!
We have some dedicated and inspired
"grunts" sweating their way through
Boot Camp and I'm so proud of them all. I
enjoy watching the connections we all make
with each other and this has become one of my
favorite aspects of the camp. If you aren't
part of this round of Boot Camps, watch for
future announcements.
Keep up the great work
being your best and enjoy this month's
newsletter!
Blessings,
Troy Fontana
|
|
Troy's
Recommended Reading
The
Dash by Eric J. Aronson
"On
your tombstone there will be two dates, the date
you were born and the date you died. That
little, insignificant line between those two
dates- that dash- is your life!"
-Eric J. Aronson
The DASH brings a better understanding of
what our purpose in life is and teaches
principles to create the life you desire.
-Troy Fontana
|
|
Turn
it up a Notch!
by Troy
Fontana
I recently had an epiphany while watching one of
my clients on the treadmill. We don't push
ourselves enough, I thought. I've known this for
quite some time; nonetheless this was a solid
example.
My client had come in early to do
some extra cardio. I was very pleased to see her
doing this. As I finished up with another
client, I noticed that although she had been on
the treadmill now for at least fifteen minutes
she was yet to break a sweat. At the pace she
was moving, I wasn't sure she'd ever break one.
I asked her to check her heart rate using the
electronic handgrips on our treadmill. This
confirmed my assumption. Next, I grabbed a
calculator, did some quick math and brought it
to her attention that she would not start
burning fat until she hit a much higher heart
rate. I let her know that while I was pleased to
see her come in to do some extra cardio and that
she was getting some benefit, to make efficient
use of her time and burn fat, she would need to
pick it up a notch. She did, and after she
finished she thanked me for the push and
realized that she actually felt much better.
One thing I often do with my
business, my own life, and my team of employees
is to look where we are just being average. I
believe a strategy like this helps bring us
closer to being our very best everyday. So, in
what area of life are you being average? If you
were to grade your workout intensity, for
example, on a scale of 1-10 where would it be?
If it's less than a ten, I challenge you to
visit us at Fontana Fitness or sign up for our
Boot Camp. We'll quickly show you how much more
you can get out of yourself and increase your
daily energy level as well. Many people rate
their workout intensity a 6 or 7 out of 10, but
that's not good enough. You are not average. How
can you take it up a notch and get out of that
average zone?
First, realize that your body
can handle so much more than you are probably
challenging it to do. Make an extra effort each
day to push harder and go a bit further.
Get one more repetition or set in, speed up the
treadmill, or add just 10 minutes to your
workout.
Second, make a CD of music
that motivates you. Music can be a great way to
boost enthusiasm. I have a CD of old Rocky songs
that I play when I need a little more
motivation. Find what works best for you and
keep it handy.
Get a partner or teammate. A
good trainer will be able to see the best in you
and then pull that out of you. Even having a
partner who can push you will do wonders to take
you to another level. This could be as simple as
grabbing a friend for a walk and making a
commitment to walk more than talk.
Make the effort today to turn it up
a notch. I promise that your body will thank you
for it.
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
|
Question
of the Month: How can we add more physical
activity in our life this spring?
by Ben
Phillips
 Whether
we are igniting our fitness flame for the first
time or supplementing our current workout
schedule, adding more activity in our lives is
very simple. Often times we over think
what we need to do to add activity. We may
think all there is out there is running endless
miles. A great tip to remember when
getting active is just to keep it simple.
Remember walking with the family around the
block after dinner can add the needed physical
activity. Walking after a meal is also a
great way to keep your metabolism going.
Some other great ideas are; walk the block or
marina with friends, family members or a pet.
This is a great way to add activity with the
people closest to us, and a perfect time to
catch up on the events in our lives.
Another tip to adding
activity in our lives is to remember our
location. We are blessed to live at the
base of the Sierra Nevada Mountains, use this to
your advantage. We have the Truckee river
path, perfect for jogging, riding a bike, or
walking. There's tons of great scenery in
the mountains perfect for planning a day hiking
trip, or a trip to the foothills for a ride on
the mountain bike. These activities are a
perfect way to get out of the city and keep your
fitness on track. If you don't have time to get
up to the Sierras, look to join a recreational
sports team. Furthermore, take advantage of your
lunch break and get outside and walk for 20
minutes, or maybe playing tag with your kids in
the front yard. Which ever activity you
choose, remember that some activity is better
than none! If you get uninterested or
confused, make sure you stop by the Fontana
Fitness studio and talk to one or our fantastic
trainers.
Ben Phillips is
a NESTA Certified Personal Trainer
|
The
Cardiovascular Return: Don't Train Hard, Train
Smart
The Secret to Optimizing your Cardiovascular
Conditioning
by
Kyrie
Teel
 A
common misconception is, surprisingly enough,
"intensity equals results." All
too often, you work out day after day applying
the notion that "if I work as hard as I
possibly can and for as long as I can-I will see
results." It's a great attitude to
have, but with cardiovascular training this
principle just doesn't apply. In fact, as
with any type of conditioning, you should apply
these four principles: specificity, proper
frequency, proper duration, and, most
importantly, proper intensity.
To understand how the principles apply you need
to have a basic understanding of energy
production. When we exercise our bodies
rely on a substance called ATP as the vehicle
for energy production. ATP production
either occurs at the aerobic or anaerobic level.
The crucial difference is the sources our bodies
rely on for the production of ATP: fat and
glucose. There is a critical intensity, or
heart rate, that determines which zone you are
actually in, the anaerobic threshold. For
most people, the anaerobic or lactate threshold
is around 80% MHR.
When you are at intensity below 80% of maximum
heart rate, you are training your aerobic energy
zone. With aerobic exercise your body
relies on fat stores as fuel for ATP production.
Such activity is easy for the body to sustain at
the cellular level for long durations of time,
anywhere from 20 to 60 minutes. Anaerobic
energy production, on the other hand, uses
glucose or carbohydrate for fuel. Blood
glucose and glucose stored in your muscles and
liver (glycogen) is a very limited source, and
can therefore be sustained for shorter durations
of time. Since they are essentially two
distinct energy production systems, each heart
rate zone must be trained specifically.
How frequently, then, should you train in each
energy zone? The key aspect to keep in
mind is which source you are using for ATP
production when you exercise. Aerobic
energy production is not very intense and it is
sustainable. We don't "fill our
tanks" with body fat as we have to
consistently do with carbohydrates; it's always
there. When we train at an anaerobic intensity
(a HR beyond 80%) we must give our bodies ample
time to replace precious carbohydrate stores in
the muscles and liver. Also, aerobic
fitness serves as the foundation for anaerobic
capacity. Therefore, aerobic training
should constitute no less than 80% of your
cardiovascular program.
Whether you compete against other people in
sports or against yourself in the gym you are an
athlete, building muscular strength and
endurance, burning body fat and increasing
stamina. There's no reason why you
shouldn't train like one, with a well-rounded
cardiovascular program. Don't fall into
the "more is better" trap; the higher
the training volume is, the lower the overall
intensity needs to be. Remember, you must
train your respective energy systems
specifically, at the proper frequency, 80%:20%;
the proper duration, and at the right intensity,
either above or below 80%.
Kyrie
Teel is an ACEŽ Certified Personal Trainer and
a Johnny G Certified Spin Instructor.
Be sure to check
out Kyrie's Yogalates Class on Saturdays at
10:30am at the Fontana Fitness Studio!
|
Client
Spotlight: Sandy Todaro
Trained by Karim
Khaliki
 Sandy
is the co-owner of Nevada Energy Systems. She
works on average 12 hours a day, 6 days a week,
and is married with two children and expecting
her second grandchild. Yet, she STILL finds time
to come workout over at Fontana Fitness, where
she has enjoyed great success!
In the short six weeks
that Sandy has been with us, she and trainer
Karim Khaliki have targeted and achieved
numerous goals. Sandy has lost 9 pounds of fat,
while increasing 3 pounds of lean body mass for
a total of 2.6% decrease in body fat, while
dropping 15.75 inches!
"Since training at
Fontana Fitness, numerous doors have opened up
in my life!"
-Sandy
Todaro
|
Shanti's
Cooking Tip
by
Shanti
Wolfe
Stuffed
Peppers
Ingredients:
1/3 cup low-cal
Italian dressing
4 med. green peppers
1 qt. water
1 and 1/2 cup cooked rice
16 oz. can tomato sauce
1 tsp. soy sauce
1/2 tsp. basil
1 clove garlic minced
1/3 cup onions, chopped
2 (15 oz.) cans dark red kidney beans, rinsed
& drained
1 T. parsley
4 T. Parmesean cheese
Cooking
Directions:
Preheat oven to
350ē. Cut 1/2 inch off tops of peppers. Remove
seeds and membranes. Bring water to a boil in
large pot. Add peppers and boil 3 minutes. Drain
upside down on paper towels. Combine rest of
ingredients. Place peppers in 8-inch square
baking dish. Stuff with rice mixture. Bake 40
minutes. Makes 4 servings (420 calories and 7
grams of fat per serving).
Shanti Wolfe is an ACEŽ Certified Personal
Trainer
All
recipes featured are from the Fontana Fitness
Cook Book, available for purchase at the studio!
|
Troy
Fontana joins All-Star group of fitness
Masterminds
 Troy
has joined forces with the top 1% of fitness
minds in the country. This amazing group of 20
people is composed of, Personal Trainer of the
year recipients, Authors, Club Owners, DVD
Stars, Motivational Speakers and more.
The group
shares ideas through a unique Internet form,
incorporate monthly phone conferences and meet
in person to create and grow.
"I want
Fontana Fitness to give its clients and others
that we touch the very best we can. I knew by
joining a group like this we could more easily
achieve this goal. I feel very blessed to have
been accepted and grateful to be a part of
such a wonderful assembly."
-Troy Fontana
|
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!
Front
Price:
$20.00
Back
|
|
|
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.
|
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
Certified Group Kickboxing Instructor
|
|
|
