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Dear
,
I hope you're
enjoying these great summer months. I love
the excitement and events that come with the
season. Currently, several Fontana Fitness
clients, trainers and I are training for our
yearly participation in a triathlon. This is
so much fun. The challenge of training for
an event truly brings out the best in us. We
have several first timers this year and I'm
excited to share the experience with them.
Maybe it's time for you to start a special
fitness experience. Get your family or
friends involved and have fun enjoying the
journey of life.
I'm also eager to
share several photos with you from our
recent visit to the IDEA Health and Fitness
Association's World Fitness Convention as
well as some great articles from our
trainers. Be sure to read Shanti's question
of the month. In it you will find some great
insight and perhaps answer some of your own
questions.
Continuing our
growth and development of recent months, we
have added two new members to the team.
Check out these amazing team members in this
month's newsletter. And finally, have you
checked out our website lately? We've begun
the process of creating a more interactive
website. We're looking to make a more
informative website that you'll want to
visit frequently.
Blessings,
Troy Fontana
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| Announcements!
The
Fontana Team has two new members!
 We
are excited to welcome two new members to
our
family. Janelle Wright is our new business
manager, and Michael Badger is a dynamic
personal trainer! They will both make great
contributions to our team, and we're blessed
to have them on board with us!
Have
you seen the website lately?
 We
have recently made changes to
FontanaFitness.com! The website now features
a online store where you can buy Fontana
Fitness product, a re-designed page with
trainer bios, and many other features that
will enhance your experience on
FontanaFitness.com! Check
it out now!
Management
Team Goes to IDEA World Fitness Conference
in Las Vegas!
 The
Fontana Fitness Management Team went to Las
Vegas last month to attend the IDEA Fitness
Conference. In attendance were some of the
utmost authorities in the fitness industry,
and the team came away with new ideas and
concepts that will enhance your
fitness experience!
"Big E,"
the Under Armour Spokesman, at the IDEA
World Fitness Conference...WE MUST PROTECT
THIS HOUSE!!
Are you on
Facebook or Myspace? So are we!
We'd love to be your friend! Click on the
respective picture to go to either our
Myspace profile or Facebook page!
 
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E-Book
featuring guest author Troy Fontana coming
soon!
 The
Todd Durkin Mastermind Group, a group of the
nation's foremost experts in health &
fitness will soon be releasing their first
e-book, which will feature an article by
Troy Fontana. Balanced
Body-Balanced Life is a collection of
over 20 articles, relating to topics such
as:
* Nutrition
* Weight Loss
* Disease Prevention
* Mind-set
* Pain Management
* Fitness
These experts are among the top 1% in the
fitness industry, and this product will
definitely help you get to where you need to
be! Make
sure to look out for the pre-launch
special!!
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Check
Out the New YouTube Video!
Ever wonder what we've got
going on at the studio on a Friday morning? Click
on the picture above to get a sneak peek!
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Remembering
What's Important
by Troy
Fontana
I
want to encourage you to remember the
importance of having a healthy body. We may
forget how critical this is until it's too
late. We mustn't complain about our
shortcomings. Instead be grateful to be able
to get up in the morning, run, bike ride,
hike, exercise and more. Remember no matter
what shape you're in or how you feel, there is
someone else worse off than you and they would
love to switch places and have your abilities.
So, accept where you're at, be grateful and
press on to a better you. You may not be where
you want to be but you're better than you were
yesterday. Keeping a mindset like this will
ensure a victorious outcome.
It's possible you may
find it hard to get started on a fitness
routine. Many people do. Maybe you have too
much work to get done. The short answer seems
to be an increase in hours at the office. But
it's the wrong answer. Remember you only get
one chance and one body in this lifetime. Take
control over what you can control. Your body
is a temple and if not well kept it will not
function at its optimal level, nor will you.
Fitness actually burns away cortisol, a stress
building byproduct. Working out will increase
your energy and effectiveness. Going home
stressed and worried without exercise can be
dangerous for you and your loved ones. When
you feel in the dumps or stressed out, break a
sweat, work out hard and begin the process of
building yourself up from the inside.
If you find your days
are always go-go-go you will soon be caught in
the Ferris wheel of life going round and round
but not making it anywhere. It may serve you
well to write down and remember what you're
actually working for. Remember your job is
only what makes you money while you're on this
earth. So, quit letting your life be run by
money, fear, emails, phone calls and
to-do-lists.
With all the talk of
a recession, it can be difficult to feel you
have control over your own financial
situations. Finances may be tight and business
slow, but now is the time to focus on what you
do have control over. Bryan Dyson, CEO of Coca
Cola Enterprises said, "Imagine life as a
game in which you are juggling five balls in
the air. You name them - work, family, health,
friends, and spirit - and you are keeping all
of these in the air. You will soon understand
that work is a rubber ball. If you drop it, it
will bounce back. But the other four balls -
family, health, friends, and spirit are made
of glass. If you drop one of these, they will
be irrevocably scuffed, marked, nicked,
damaged, or even shattered. They will never be
the same. You must understand that and strive
for balance in your life."
Friends, control what you
can and you can control your fitness, energy
and outlook. Make a commitment today to
be healthy, happy and ultimately being the
best you can be. Repeat this phrase: "I'm
too blessed to be stressed" and enjoy a
great workout, bike ride or walk outdoors.
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 column, "Every
Body is Beautiful," in the Sparks Today
section of the Reno Gazette-Journal
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Client
Spotlight: Josh Gonzalez
Trained by Karim
Khaliki
Josh is the ultimate Fontana Fitness All-Star!
Since he started training with Karim, Josh has
lost 22 lbs., 25 total inches, 4.5% body fat,
and has increased in all the "Pros v.
Joes" categories by at least 20%!
"Before going to Fontana Fitness, I was
looking at other people and thinking about how
I wanted to look like them. Instead, Karim
taught me to look at myself and go for the way
I want to look. The trainers at Fontana
Fitness are not just my trainers; they are my
friends and have helped me through one of the
toughest parts of my life."
- Josh Gonzalez |
Question
of the Month: I have been slowly losing
weight on my own through just changing my
diet, but it's not enough. What else can I
do to get better results?
by Shanti
Wolfe
To answer this question, there are many
factors that must be considered for weight
loss goals. Some of those factors are
dietary modifications, cardiovascular
exercise, and strength training exercise,
among many others. I would like to first
address the diet side of this complicated
equation by giving some recent research study
results. "Keeping a food diary can
double a person's weight loss according to a
study from Kaiser Permanente's Center for
Health Research. The findings, from one of the
largest and longest running weight loss
maintenance trials ever conducted, will be
published in the August issue of the American
Journal of Preventive Medicine. The
study was funded by the National Heart, Lung
and Blood Institute at the National Institutes
of Health." Keeping track of what
we eat can double our weight loss success, now
that's some good news. Along with that
simple fact, what we eat and how much we eat
is also a huge determinant for our success.
The next two factors
for weight loss are: cardiovascular exercise
and strength training. Cardiovascular
exercise is any sustained activity lasting
longer than 20 minutes. With
cardiovascular its important to stay within
certain heart rate ranges to ensure maximum
effectiveness, all based individually.
Strength training is very important because it
helps to increase how many calories your body
burns at rest, increasing metabolism and
creating muscle definition. When losing
weight doing the strength training exercises
will help to make sure that your muscles stay
strong and your body stays fit.
Diet, cardio, and
strength training all combined are going to
give your excess weight that open door to
leave your body. Keeping a journal for
your food, and even your exercise will help
you get the results you want. I
encourage you to get started writing down your
food intake and your exercise, and if you need
an easy to use journal for both, check out our
store and pick one up today.
Shanti
Wolfe is an ACEŽ Certified Personal Trainer
and Lead Trainer at Fontana Fitness
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Troy's
Recommended Reading
|
 Quiet
Strength: The Principles, Practices, &
Priorities of a Winning Life by Tony Dungy
In this powerful memoir, the Indianapolis
Colts' coach shares powerful life lessons
using a God-first approach. He shares his
trials from fighting false, negative myths
about being a black collegiate quarterback to
enduring the death of a child, and how relying
on God throughout his adversity has sustained
him and allowed him to enjoy great successes.
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Demystifying
Metabolism
by
Chanel
Kozloski
 Metabolism
is one of the most misconstrued processes in
the body. Today, you can look around in any
super market and find new products promising
to fire up your metabolism and help you lose
weight. Unfortunately for the consumer, there
is no such thing as a pill, cleanse or special
food that is scientifically known to do just
that. This short article is meant to take the
mystery out of metabolism by explaining
exactly what the process is and the REAL
solutions that you have control over to help
increase it.
Metabolism is the
amount of energy your body requires in order
to maintain itself. Basically, it determines
how many calories of food you need to ingest
each day to stay at the same weight. Your
metabolism is composed of three factors that
help determine how many calories it needs each
day: resting metabolic rate (RMR), thermic
effect of food (TEF) and physical activity.
Resting metabolic rate is the energy we need
for basic functioning such as breathing,
sleeping and growing and repairing cells. RMR
accounts for 60 to 70 percent of our energy
expenditure and is almost entirely dependent
on our body composition, the amount of muscle
versus the amount of fat. TEF, which
accounts for only 10 percent of calories used
each day, consists of digesting, absorbing and
metabolizing our food. The third factor is
physical activity and accounts for the
remaining energy requirements. The frequency,
duration and intensity of activities such as
walking the dog, playing with your kids,
running a 10K or lifting weights will increase
your body's caloric expenditure.
Let's take a look at
the factors we can control: physical activity
and RMR. Obviously, the more we move, the more
energy we will need to maintain the same body
weight. If we increase our activity and start
burning more calories than we ingest, our
bodies will respond by using other fuel
sources in the body, such as fat and sometimes
even muscle, to use as energy. This deficit,
in turn, is what causes weight loss.
As for RMR, we know
that it is highly dependent on lean muscle
mass. No matter your age, sex or body frame, a
pound of muscle will always burn the same
amount of calories as anybody else, period!
Sayings like, "I have a slow
metabolism" "If only I had a
metabolism of a man" or "Ever since
I hit 30 my metabolism hasn't been the
same" are all common misconceptions that
imply that some of us are genetic winners or
losers. In reality, the population of women,
the aged and the overweight all tend to have
lower muscle mass and therefore burn fewer
calories. This should be a liberating fact! It
means that no matter who you are or your place
in life, you have opportunity to build muscle
mass and increase your metabolism!
Once you break down
the process of how metabolism truly works it
is not such a mystery after all. No pill,
liquid or special food can trick your body
into thinking it needs to be expending more
calories than it needs and you certainly can't
convince the body that it is in motion when
it's not. Once you focus on putting more
muscle on your frame and increasing your daily
activity, your metabolism will surely be a
fuel efficient calorie burner, just as the
body intended!
Chanel Kozloski is an ACEŽ Certified Personal
Trainer
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Nellie's
Cooking Tip
by Janelle
Wright
Marinated
Cucumber & Tomato Salad
1 cucumber, sliced
2 chopped tomatoes
1/2 green pepper, chopped
1/4 sliced red onion
1/4 c. wine vinegar
1 T. fat-free Italian salad dressing
1 packet sugar substitute
Combine vinegars, Italian dressing and sugar
substitute. Pour over vegetables. Cover and
refrigerate at least 2 hours. Makes
4 servings (151 calories and no fat per
serving!)
Janelle
Wright is the Business Manager at Fontana
Fitness
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-oriented 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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