If
you haven't already, sign-up for your FREE
subscription to The
Perspective,
The
Official E-Newsletter of Fontana Fitness
 |
|
I hope this month's
newsletter finds you in great health and
enjoying happiness. I love this time of year
that brings calmer weather and more
opportunities to be outside. On June 7th,
upwards of 40 people joined us for our Free
Fitness Day. Participants benefited from
four different workout stations to experience
a variety of activities from yogalates to boot
camp style fun. I shared my Top Five
nutrition tips and we collected a full barrel
of food items to donate to the Northern Nevada
Food Bank. Thank you to all who
participated and to our excellent team of
trainers who led the groups.
In a few weeks our
management team and I will be making our way
to Las Vegas, where we will be attending
IDEA's World Fitness Convention. This always
promises to be a good time and provides us
with an abundance of new information.
Activities like this are a constant for the
team at Fontana Fitness as we continually move
toward fulfilling our mission.
I know you're going to love
this month's newsletter. We have some great
articles, more photos of our new expansion,
some great tips, client news and so much more.
Feel free to share our newsletter with friends
and family. Enjoy!
Blessings,
Troy Fontana
|
|
Honesty
and Discipline
by Troy
Fontana
Recently when asked what I think makes a client
successful in reaching fitness goals, two
qualities stood out in my mind. These are
honesty and discipline. Lets look at these two
personal values and see how they can affect our
lives.
In my years as a personal
trainer I've had several clients who believed
they could hire a trainer, simply show up for
their workouts and expect to reach their goals.
Although they may see some small and immediate
improvements, any long-term goal cannot be
reached with this mindset. This is where honesty
and discipline come into play.
I use a unique calendar
tracking system to help my clients plan and
monitor their progress. This highlights their
nutritional habits and workout routines. By
honestly reporting nutritional choices and
actual workouts, this system has helped many
clients achieve long-term success. Instead of
being honest with themselves, clients who choose
not to follow this system often point an
accusatory finger somewhere else. The list of
excuses seems never ending... "There's no
time. My spouse has poor eating habits. There
were no healthy foods in the house. I'm too
tired. My body hurts. I had to travel for
business."
The easiest thing to do
is blame outside circumstances when we come up
short, but the truth is, it's all up to you. You
control your own destiny. Be honest with
yourself and build up to the self-discipline you
need to succeed. Write your plan on a
calendar, note the times you actually follow
your plan, and use discipline to stick to the
plan. The following story illustrates the
kind of honest reflection and self-discipline we
need.
In the late
1800's and early 1900's bare-knuckle boxers such
as John L. Sullivan, Charlie Mitchell and Jake
Kilrain were the gladiators of their time. These
fighters would square off in small boxing arenas
to battle with one another for rounds upon
rounds. Fights often lasted more than 80 rounds
and continued for hours. After each round the
fighters would go to their respective corners to
be coached and physically assessed by their
team. It was during these small breaks that the
fighters became aware of their pain and wounds.
They had to make a decision after each round
whether to continue or throw in the towel and
quit. As the next round began the referee would
call the fighters to the center of the ring,
draw a line with his foot and tell the fighters
to "Toe The Line," or come to stand
toe-to-toe on the line. This is where
character is tested. Do you have the
self-discipline to "Toe The Line"?
The easiest thing to do is
take a knee: skip a workout and overindulge on
your favorite food. I challenge you to be
honest, get up, get in the game and embrace the
challenge that lies ahead. We all know there
will be tough days, days where it may seem
impossible to stay the course. You have to ask
yourself if you're willing to get up and
"Toe The Line". Your answer to
this question just may decide your destiny.
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: Why Should I Be Drinking More
Water?
by Chanel
Kozloski
Time and time again you hear health
professionals telling you to drink more water,
and it's true most of us do need to be drinking
more water. What you may not know is that
adequate hydration plays a key role in your
weight loss success.
Water takes part in the
major functions of our body such as maintaining
normal body temperature, transportation of
oxygen and nutrients to cells, it removes waste
from the body and most notably helps the body
metabolize stored fat. Without enough water your
kidneys are unable to function properly and will
dump some of their work load onto the liver. One
of the liver's primary roles is to metabolize
stored fat into usable energy for the body. If
the liver is operating below capacity it will
consequently metabolize less fat and can even
cause fat deposits to increase. To fully
maximize your liver's fat burning potential it
is crucial that you give those kidneys a break
and drink up that H2O!
In addition to helping
the body reduce fat deposits, water also
naturally suppresses the appetite, improves the
look of our skin, and helps maintain proper
muscle tone.
Don't wait to feel
thirsty before you start drinking as this is
already an indication of dehydration. Other
symptoms include: dry mouth, fatigue, headache,
muscle pains and dizziness.
A good rule of thumb to
ensure adequate hydration is to take your body
weight in pounds and divide that number in half.
That gives you the amount of ounces of water per
day you need to drink. For example, if you
weight 160 pounds, you should drink about 80
ounces of water per day. Keep in mind that if
you exercise, drink an additional 16-24 ounces
for every pound of body weight lost after
exercise.
Quick tip
- lack of water is often the #1 trigger of
daytime fatigue so grab some ice cold water with
a splash of lemon or lime for immediate
refreshment!
Chanel Kozloski
is an ACEŽ Certified Personal Trainer
|
Announcements!
Troy Fontana
is a guest author for a new fitness book.
 Several
leading fitness professionals from around the
country have joined forces to author this
electrifying book. The book is power packed
and will be available for you soon. Be
on the lookout because the launch is scheduled
for the next few months. In this
collaborative, involved resource you will
discover more secrets to:
ˇ Weight loss
ˇ Reduce stress
ˇ Increase motivation
ˇ Nutrition
ˇ Mind, body & spirit
connection
A former
client of Troy Fontana gets drafted in the
fourth round of the MLB draft!
 The
Texas Rangers drafted Joe Weiland, a Bishop
Manogue pitcher with the 123rd overall
selection in the 2008 MLB first-year player
draft. In his senior season, Wieland was the
4A Coaches' and RGJ's Player of the Year. He
went 6-2 with a 0.79 ERA in his final season
with 94 strikeouts and only six walks. Go get
em Joe!
|
Troy's
Recommended Reading
Become
a Better You
By New York Times #1 best selling
author and pastor Joel Osteen
 Joel
shares 7 keys to improve your every day life.
Not only will Joel show you how to live
happily every day, but you will also learn the
importance of unlocking your full potential.
"No matter where you are in life, you can
be better!" - Joel Osteen
|
|
Client
Spotlight: Menerva Yole
Trained by Kyrie
Teel
 Menerva
Yole has been working with her trainer, Kyrie
Teel, since January 17, 2008. From day
one, she has maintained a positive attitude
about every single training session, which is
not easy when you work two jobs and attend
church two to three times a week.
Since January, she has grown to enjoy any type
of workout from yoga to sports performance to
bodybuilding! Menerva always gives 100%
effort and does whatever it takes to ensure that
she sees the results she's after.
She is motivated by small and large goal
achievements and she won't tolerate the feeling
of failure. For her, every training
session is another battle won. Her
favorite part about training is that she
consistently does things that she normally
wouldn't do. Since January she has lost a
total of 26 inches and 45 pounds - certainly no
small accomplishment! Congratulations,
Menerva, from the Fontana Fitness team!
Keep up the great work!
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 over at the studio!
|
Music,
Your Workout, and Your Positive Mental
Attitude
by
Rost
Olsen
 Music
is a great tool to motivate us during exercise.
The tempo, mood, and other factors in the music
can help us mentally focus and maximize our
workouts. But is there any "correct"
music to listen to while we're getting our pump
in?
It depends on the goals
of your specific workout. When you're at the
gym, or about to go on your run, bike ride,
etc., think to yourself, "Why am I about to
do this?"
We exercise for a
variety of reasons. Choosing music that reflects
what you want to get out of that specific
workout can help propel you to that goal. There
are times when we've gone through a very long
day at work, we're stressed out from our
obligations, and we need that workout to unwind.
Music has the ability to create a lingering mood
that will stay with you and affect your mental
attitude. So, when you put your headphones on,
why should you listen to music that will create
even more anxiety?
Contrary to social
myth, there's nothing wrong with listening to
some slower, softer music during a workout.
Occasionally, when I'm looking to workout and
unwind a bit, I'll listen to George Benson or
John Coltrane, or some other form of calming,
relaxing music. This allows me to get in that
mindset that will allow my workout to help me
decompress.
Sometimes, we're
looking for a little motivation during that
fast-paced, high-intensity workout that will
allow us to get over the top. In this case, look
for music with an upbeat tempo, and a
considerable intensity to it. I suggest picking
something that would startle you if played in a
dead-silence. I say something that can startle
you, because if it can, then you know it can
give you that jolt of energy you want in that
workout. Think of that jolt like caffeine
without the addictiveness or the crash 45
minutes later.
However, when listening
to music while working out, be sure to avoid
music with excessive cursing or negativity. What
makes music so great is that it can affect your
mindset. However, this effect can go in either a
positive or negative direction, and it can
affect you even after your workout. For example,
if you've spent an hour and a half listening to
"gangsta rap" that degrades women and
braggingly talks about people getting murdered,
you might not be in the rosiest mood afterward
when you go home to a family that loves you!
So, foster that
Positive Mental Attitude! At the studio, we
always have music going during workouts to keep
you (and us) motivated, and we keep it closely
monitored to make sure we're motivated in the
right way. If you need some ideas for your
workout playlist, come on down to the studio to
see what we've got going on!
Rost Olsen is
an ACEŽ Certified Personal Trainer and a FiTourŽ
Certified Group Kickboxing Instructor
|
Karim's
Summer Cooking Special!
by
Karim
Khaliki
Pork
Chops & Spicy Spanish Rice
Ingredients:
1 T. oil
4 loin pork chops (1/2 to 3/4 in. thick)
1 c. water
1/3 c. chili sauce
1 (16-oz.) can whole tomatoes, undrained, cut up
1 (6-oz.) can tomato paste
1 c. uncooked regular rice
1/4 tsp. salt
1/4 tsp. dried thyme leaves
1/8 to 1/4 tsp. red pepper
1/8 tsp. pepper
Cooking
Directions:
Heat oil in
large skillet over medium-high heat until hot.
Add pork chops; cook 2-to-3 minutes on each side
or until browned. Remove pork chops from
skillet. Add remaining ingredients to skillet;
blend well. Bring to a boil. Place pork chops
over mixture in skillet. Reduce heat to low;
cover and simmer 25-to-35 minutes or until most
of the liquid is absorbed. Stir occassionally. Makes
4 servings (420 calories and 11 grams of
fat per serving)
Karim
Khaliki is an E.P.R. (Expert Rating) Certified
Personal Trainer and a Certified Emergency
Medical Technician
All
recipes featured are from the Fontana Fitness
Cook Book, available for purchase at the studio!
|
Expansion
Update
Expansion now ready to use!
The new expansion is now ready to use! We have
been able to utilize this brand new space to
add a whole new dimension to workouts, and we
have new equipment on the way that will
continue to add to the unique Fontana Fitness
experience!!
|
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
|
|
|
