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What an exciting
month this is! I enjoy the chance to be
outside in summer. What makes this time of
year great to you? Hopefully you find yourself
enjoying the lake or river, taking hikes,
playing softball, going for bike rides or
early morning jogs. Whatever it is you love to
do I hope you're enjoying every minute of it.
I've heard people say,
"Life is short. Get the most out of
it." This is so true but what's your
definition of "the most?" I've heard
this referenced to late night partying and
other momentary and passing satisfactions.
Friends, I'm convinced this is not what brings
TRUE joy or at all what is meant by
"getting the most out of life." True
happiness lies in watching a sunrise with
someone you love, looking into the eyes of
your children, or enjoying a bike ride with
friends and family. I encourage you to make
the effort each day to get the most out of
life. Life is so short. Remember when people
die it's not the mistakes they made that they
regret; it's the chances they didn't take
which bring disappointment. Don't go another
day letting something steal your joy.
Make each day a work of art.
Our management team and I
just returned from Las Vegas where we attended
the IDEA World Fitness convention. While there
I was reminded of so many things like the
great people we have in our lives, the
abundance of opportunity that awaits for us
all, connecting with others is what's
important, big dreams are awesome, and
appreciating all things. I know you're going
to love this month's newsletter. Enjoy it and
be sure to pass it along to your friends and
family.
Get outside, keep moving and let your heart
sing of love, happiness and health.
Blessings,
Troy Fontana
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Announcements!
 Troy
Fontana to share his Fitness Tip of the Week on
99.1 FM!
Be sure to catch Troy Fontana on
Breakthrough Radio every Sunday morning for a
weeekly fitness tip to help you
"breakthrough" to the next level!
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Live
a Great Life!
by Troy
Fontana
Do
you ever feel like circumstances in life have
become difficult or unfair and life isn't
everything you want it to be? Things may be
unfair and perhaps there are circumstances that
you have no control over, but the truth is you
have a choice to make each day. The choice is
how you will approach the day. What kind
of attitude will you have? Your actions will
gravitate toward your thoughts and words. If you
are constantly playing negative thoughts in your
mind you will find yourself in negative
situations, feeling down or disappointed.
Instead, you must choose to think and speak in
terms of advancement, hope and success. I have
some ideas to help you live a better life now.
View difficulty as
opportunity for change. If you approach a
situation with this mindset and have faith, you
will find yourself in the right place. Many
times I've tried to do things my own way in
life. I've pushed and pushed to no avail and
when I was finally able to sit back and trust
that whatever happened, I would be okay, I found
myself in the right spot.
Exercise. Commit to a consistent workout
schedule. Start small and condition yourself to
higher levels of workouts. This really drives
success. I don't know of one successful person
who doesn't exercise. Success is measured from
within. The natural endorphin release and the
attack against negative stress-building
byproducts will make you feel like the champion
you truly are.
Focus on what you do
have vs. what you don't have. I even suggest you
make a list of the things you don't have. Then
throw it away and make a very large list of the
things you do have. You have a bright future,
knowledge, freedom, ideas, infinite potential,
experience and list will go on.
Develop dreams and a vision. The last time I
checked, dreams were free. You must have a
destination or you will find yourself
floundering. What makes you want to get up and
start your day? If you don't have a dream, find
something, anything. I find the best dreams are
the ones focused on helping other people. By
serving others, you will be rewarded like you
could never imagine.
If you find yourself in a hole, brush the dirt
off your shoulder and step right up on it;
eventually you'll get up and out. Walk on out
and enjoy the life that is yours to have, a life
of abundance and happiness. Do as Edition
Armstrong says: "I keep the telephone of my
mind open to peace, harmony, health, love and
abundance. Then whenever doubt, anxiety or fear
try to call me, they keep getting a busy signal
- and soon they'll forget my number."
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 Do I maintain my Exercise
Program while I am on Vacation?
by Shanti
Wolfe
The
summer is a great time for all of us to take a
break from the stresses of work, to enjoy the
sunshine and outdoors, spend time with family,
and just relax. While we are
away from work and spending time with family in
an area you aren't familiar with, it can be
difficult to find a gym that's going to be
comfortable to work out in. So,
why not alleviate that discomfort and workout in
your own room, whether it's a hotel room or a
guest bedroom? You don't need
huge expensive pieces of equipment to get a
great work out! All you really need is a little
knowledge.
A little knowledge about what exercises can be
effective for you and your goals done with just
your own bodyweight. Bodyweight
used by doing functional movements that will
benefit your muscles. Exercises
like pushups, squats, rows, and step ups can all
be done using very minimal equipment, and can be
modified for every person or body type, and the
only thing you really need is bodyweight.
Aside from the
exercises, the most important part of
maintaining your exercise program is
consistency. If you workout
Monday, Wednesday, and Friday, while you are in
town, why not make those workout days for while
you are on vacation also?To do your cardio while
you are on vacation, you can run on the beach or
do laps in a hotel pool. Diet
is a big struggle while we are away from home,
but why would you want to sacrifice all the hard
work you have done by not sticking with it? Be
conscious of what you are eating, and remember
why you are exercising and eating healthy.
Before you go on
vacation, have a game plan in mind. Know what
days you are going to exercise, what exercises
you want to do, and what your diet will look
like. If you need help in any
of these areas, make sure to stop by the studio
to talk to one of our certified personal
trainers.
Shanti
Wolfe is an ACEŽ Certified Personal Trainer and
Lead Trainer at Fontana Fitness
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Troy's
Recommended Reading
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 212
degrees: The Extra Degree
by S.L. Parker
"How
to achieve results beyond your wildest
potential"
At
211 degrees, water is hot. At 212 degrees, it
boils. And with boiling water, comes stream. And
with stream, you can move a train.
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The
Importance of Flexibility Training
by
Kyrie
Teel
 Most
often, people's goals include noticeable
physical changes such as weight loss or
increased muscle tone, without much attention to
increased range of motion or better mobility.
It is all too easy to fall into a routine that
completely neglects or barely includes
stretching. Many athletes merely perform a
few half-hearted lower body stretches at the
beginning or end of their strength or
cardiovascular workouts. This is a
considerable omission when taking into account
the importance of flexibility in any athletic
program.
Flexibility describes
the range of motion around a specific joint.
It is limited by: elasticity of ligaments and
tendons, muscle tissue, skin, and the very
structure of bones and joints. It is
extremely important for many reasons, some of
which are: decreased risk of injury caused by
tight ligaments and tendons, enhanced nutrient
exchange within synovial fluid (the substance
that lubricates most joints), increased
neuromuscular coordination, improved efficiency
of movement (less effort required to perform a
physical task), better muscular balance and
posture, and decreased tension. All in
all, your muscles will respond much better to
weight bearing exercise when you pay special
attention to flexibility.
What is the best method
for increasing flexibility? Bear in mind
that it can in fact be dangerous to have too
much flexibility around a joint if there is not
enough corresponding muscular strength to
maintain stability. Thus, Yoga and Pilates
are wonderful methods of stretching because they
focus strengthening and lengthening with the
same exercises. Facilitated or assisted
stretching is also a particularly great way to
increase flexibility because it allows the
athlete to fully relax so that an effective
stretch can be achieved.
Whichever method you
choose, make sure to put the same focus and
energy into it as your other training modes.
You essentially want to apply the same
improvement method that you would to any other
type of training: the overload principle.
To put it simply, the principle means that you
must challenge the specific system with more
work than it is accustomed to in order to
improve. Therefore, if your stretch
routine (whatever it may be) is comfortable
every time then you probably aren't improving
your flexibility.
Kyrie Teel is
an ACEŽ Certified Personal Trainer and a Johnny
G Certified Spin Instructor
Be sure to
catch Kyrie's Yogalates Class at the Studio on
Saturdays at 10:30am
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Ben's
Cooking Tip
by Ben
Phillips
 Ruby
Red Cranberry Salad
1 (3-oz.) pkg. red raspberry gelatin
1 c. boiling water
1/2 c. dry red wine or cranberry juice
1 T. lemon juice
1-lb. can whole cranberry sauce
1 tsp. grated orange peel
Boil water. Pour over dry gelatin. Add wine or
cranberry juice, lemon juice, cranberry sauce
and orange peel. Pour into an 8-inch square pan.
Refrigerate until set. Makes
9 servings (120 calories and 0.6 grams of fat
per serving).
Ben Phillips is a NESTAŽ Certified Personal
Trainer
All featured recipes are available for purchase
in the Fontana Fitness Cookbook at the Studio!
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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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