Announcements
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-Check
out our new Yogalates class!
Kyrie Teel is teaching
Yogalates, a hybrid of Yoga and Pilates every Saturday
morning at 10:30am. Check out FontanaFitness.com for
more details!
-All-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, and Saturday
@ 9:00am.
-Costs: Platinum: $150/month,
Saturdays only: $75/month
Both memberships
include Saturday morning Yogalates!
-Monday & Wednesday morning workouts coming soon!
-Expansion Update
At Fontana Fitness we have been working on our
expansion scheme for some time and it's finally taking
place! We will be taking over the unit next to us
where we are creating an exclusive and unique workout
environment. We have installed a cushioned turf
surface making this space ideal for so many fitness
functions. It's great to see an idea come to fruition.
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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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What a great month! One
thing I love about this time of year is all
the new life that comes with it. It's a season
that brings beginnings to fruition. Our team
at Fontana Fitness did three fitness
presentations last month, with more on the
board in the weeks to come. We love giving
back to others and making this kind of
practice a constant on our goal board.
I hope you all had a
great Mothers Day. What a special time to
reflect on the importance of a mother. I was
blessed with a magnificent mom. She has been a
role model, a teacher, a friend and everything
a mom should be. One thing my mom always said
was, " I believe in you". What
powerful words those are. Looking back, I see
just how influential those words were. We all
need people who believe in us. Thank you, Mom!
Find somebody today who you can say, "I
believe in you".
We have some great
topics in our newsletter this month. Be sure
to read my "Reflections" article
about the character development I saw in our
Boot Camp. Expansion for Fontana Fitness?
That's right, be sure to read about our new
project in our "Announcements"
section.
Blessings,
Troy Fontana
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Troy's
Recommended Reading
The
Power of Attitude
By Mac Anderson founder of successories
This is a book you must have in your collection!
It's filled with positive stories, examples,
affirmations all coupled with remarkable
photography.
"Whatever your destination - success,
purpose, peace or other desires - attitude is
the fuel for the journey there. The Power of
Attitude combines breathtaking photography and
down-to-earth advice."
- Mac Anderson
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Reflections
by Troy
Fontana
We just finished a series of Boot Camps at
Fontana Fitness. These are powerful group
workouts at our Sparks Marina location. I
always love the opportunity to connect with so
many great people. These amazing
"Grunts" sweat their way through three
weeks of intense workouts and the changes in
physical and mental states are remarkable. I
love the chance to teach about fitness and share
my mantras about life. Although our
clients' benefits are many, I always leave
feeling as if I'm the one who truly learns
though the course of a Camp. I'd like to share
some resulting reflections with our readers.
First, we really must
exercise and do so with a heart of gratitude. We
should be grateful we have the opportunity to
move. I witness individuals with injuries, busy
work schedules and years of inactivity push
themselves closer to their ultimate selves.
Fitness will drive your success in life. I
believe that with each drop of sweat, weakness
leaves your body. The ways of this world make it
all too easy to get filled up with junk on the
inside, like junk food, negative feelings,
irritability, and stress. You must get it out
and condition yourself for the game of life and
exercise is a great way to do that.
Second, know what
motivates you. This is a question I often ask my
clients. Some answers I hear are, "I want
to be healthy for my family, I want to be the
best I can be, I want a scholarship or starting
position on the team, I want more energy."
You must have a motivating factor. An individual
who lacks proper motivation will find it
difficult to succeed. Personally, I want to be
better everyday than I was the day before and I
have multiple reasons for this desire. So, what
motivates you?
Third, make a
commitment. If you wish to accomplish anything
you must commit to a goal and have a plan. This
is one thing that touches my heart when
reflecting on the groups of individuals at our
Boot Camps who've made a commitment to finish
something and they did. If you have a desire to
lose weight, get in shape or whatever your goals
are, a promise will not do, you must make a real
commitment and stick to it. State exactly
what you'll do and when. Tell someone and
write it down.
Finally, you must
celebrate success. Winners celebrate success.
Some of what we constantly do at our studio, in
our camps or with our team of employees is to
encourage, praise and celebrate every victory.
Pat someone on the back the next time you see
him or her reach a new height. I love shouting
praise to walkers at the Sparks Marina or giving
a thumbs up to a walking group. If you have ever
seen me do this, I'm just trying to celebrate
your success.
I'm reminded here of
the phrase "you reap what you sow." If
you're spitting negative all over, make a
conscious effort to change your way of thinking,
believing and acting. I believe whatever comes
out of you, you'll get back many-fold in your
own life. That scares me enough to make a
lifetime commitment to give my best in life.
Make an effort today to see where you might be
able to bless someone else.
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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Question
of the Month: How can I avoid eating fast food
with my busy lifestyle?
by Rost
Olsen
With life getting more and more busy by the
moment, it can certainly be a challenge to eat
healthy. Time greatly constrains our lunch
breaks, and there is a McDonald's, Burger King,
Wendy's, or Jack-in-the-Box on every corner! So,
here are a few tips to avoid the obesity
factories known as fast food restaurants and
maintain a healthy diet!
ˇ Make
your meals at home and bring them to work.
Use that refrigerator in the break room to store
your lunch and eat at work. This way, you can
avoid the high costs of eating out while making
healthy choices ahead of time.
ˇ Keep
a bag of healthy snacks with you. You
should be eating 5-6 times daily, so in order to
keep up with this schedule, keep a sandwich bag
with healthy snacks, such as fresh vegetables,
fruits or nuts. Avoid the refined sugars and
have a piece of fresh fruit such as an apple or
orange. Fresh fruit will not only curb sugar
cravings, but it also contains fiber, which will
satisfy your hunger.
ˇ Find
a sub shop or grocery store. Sub-sandwich
restaurants offer healthy choices with fresh
vegetables and whole wheat breads with complex
carbohydrates. Be careful, however, as
frequenting a sub-sandwich restaraunt can become
a burden financially. So, I suggest developing a
sense of self-reliance, and making your own
sandwiches of fresh produce from a grocery
store.
ˇ When
all else fails, have a meal replacement!
Meal replacements are shakes that contain the
total amount and proper balance of nutrients of
a single meal. When in a bind for time, these
are a convenient alternative to ensure that you
get the substance you need to keep going!
Rost Olsen is
an ACEŽ Certified Personal Trainer and a FiTourŽ
Certified Group Kickboxing Instructor.
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The
Importance of Diversifying Workouts
by
Shanti
Wolfe
 "Oh
great, meatloaf for dinner again? Why
can't we have something different?"
Have you ever heard or said these phrases?
How about, "Oh great, bench press again?
Why can't we do something else?"
Even if you don't say them or
think them, your muscles are saying them.
Just like eating the same thing for dinner week
after week, muscles doing the same exercise week
after week are going to get bored. When
your muscles get bored, you reach a plateau and
your results stop coming.
When things like that start
to happen we start to burn out. We spend
many hours working out per week doing the same
things over and over and never push past that
comfort zone. Pretty soon we stop coming
to the gym and we let our health and fitness
drop off and lead to worse things.
The best way to prevent
this is to diversify your workouts. We
want to try new things all the time to confuse
our muscles so they will not have a chance to
reach a plateau, they will always be forced to
grow and become more able to handle the new
stimulus placed on them. Not only will you
become more excited about getting a workout in,
but your energy throughout the day will be
improved because of a new best, or a new
exercise that you can't wait to perfect.
There are many things you can
change about your workout to make it more fun
and prevent boredom. I love to try new
exercises for a number of different reasons.
I look at new exercises as a challenge, a
challenge to not only my muscles, but my mind as
well. They help push me in the right
direction and stay motivated to keep going.
New exercises can be
anything from changing the type of contraction,
or hand position of an existing exercise, to
something never seen before. A lot of new
exercise movements are great, but they can be
very dangerous if not done with the proper form.
The assitance of a trained professional will
help you try new exercises and ensure you have
the proper form so you are getting the most out
of the exercise, and you are doing so safely.
So, if your workouts
are becoming dull and you just aren't seeing the
results you want, set up an appointment to talk
with one of our certified professional fitness
trainers and make a change. We look
forward to helping you create more diversity
into your exercise program and lifestyle.
Shanti
Wolfe is an ACEŽ Certified Personal Trainer and
Lead Trainer at Fontana Fitness
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Chanel's
Cooking Tip
by
Chanel
Kozloski
Veggie
Pizza
Ingredients:
1 (10-oz.)
refrigerated pizza crust
1 (14 and 1/2-oz.) can chunk tomato-style pizza
sauce
2 med. zucchini, sliced
3 T. onion
1 tsp. Italian seasonings
3/4 c. sliced eggplant
1 garlic clove, minced
1 c. sliced mushrooms
4-oz. fat-free shredded mozzarella cheese
1/4 c. Parmesean cheese
Cooking
Directions:
Preheat oven to
425ē. Spray baking sheet with nonstick cooking
spray. Unroll refrigerated dough on the sheet.
Stretch dough to fit the pan. Make an edge along
the sides of the pan. Spread tomato sauce on top
of the dough. Cover with layer of zucchini,
eggplant and mushroom. Sprinkle on onion,
garlic, then Italian seasonings. Cover with
mozzarella, then Parmesean cheese. Makes
6 servings (199 calories and 2.9 grams of
fat per serving)
Chanel
Kozloski is an ACEŽ Certified Personal Trainer
All
recipes featured are from the Fontana Fitness
Cook Book, available for purchase at the studio!
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Troy's
Quick List to Success
These are five of the "Top Ten Steps to
Make The Rest of Your Life The Best of Your
Life". Troy recently shared these steps
on 1270 AM radio, on a breakthrough radio
program. Keep your eyes out, as these will be
available on CD in the near future!
1. Exercise -
"Fitness will be the driving factor to
your success in life"
a. Create
a road map and commit to your plan
b.
Make & celebrate short term goal
2.
Eat Well & Hydrate
a.
Drink half your weight in ounces of water each
day
c.
Eat Hand(carbohydrates)/Fist(lean
protein)/Thumb portions(essential fats)
d.
At least 5 meals
3. Know Your
Vision
a.
Have a clear picture of your ideal life
b.
Write your goals on paper
4.
Improve Social Aspects
a.
Surround yourself with positive people or
people that have achieved what you want
b.
Don't follow the negative trend (gossip,
negative jargon)
c.
Surround yourself with people who want you to
succeed
5.
Spiritual Balance
a.
Appreciate all things
b.
Pray everyday
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Expansion
Under Way!!
New, exciting features coming to the
studio!
We are now expanding to the unit next door to
us! The new expansion will have many exciting
new features, including grassy turf while
adding a whole new dimension to workouts!
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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!
Front
Price:
$20.00
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
Certified Group Kickboxing Instructor
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