Vertex Fitness

Alcohol Eats Away at Muscle Mass

webmaster@vertexfitness.com (Vertex Fitness) — Wed, 28 Jul 2010 16:00:00 GMT

If increasing muscle mass is one of your goals, then think twice before you go out for a night of heavy drinking. Consuming alcohol in large quantities has a direct effect on your metabolism, causing fat to be stored instead of being utilized as an energy source. Alcohol contains seven �empty" calories per gram, meaning that these calories don't provide you with any of the essential nutrients you need to build that muscle mass you desire.

Effects of Excessive Alcohol Consumption on Your Body:

� Muscles�Reduces blood flow to the muscles, causing weakness and deterioration

� Hormones�Reduces testosterone in your blood and increases conversion of testosterone to estrogen, causing increased fat depositing and fluid retention

� Liver�Creates imbalances that can cause hypoglycemia (low blood sugar), fatty liver and hyperlipidemia (build-up of fats in the bloodstream)

� Brain�Cuts off the supply of oxygen to the brain, resulting in a �blackout" caused by a lack of oxygen supply to the brain that can kill tens of thousands of brain cells

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Internship Experience Tuesday July 28, 2010

webmaster@vertexfitness.com (Vertex Fitness) — Tue, 27 Jul 2010 16:00:00 GMT

Today was my first day back from vacation and it was busy catching up with everything. We had our regular staff meeting, in which we discussed our on-going process of creating a Unique Selling Proposition for Vertex. Dwayne came up with one that we all thought would give us a good start, but we decided we wanted to investigate further into why it is our clients choose us over other fitness facilities before we launched a USP.

There is a good amount of networking events this week, including the Best of the Main Line Party on Thursday night in which Dwayne said there would probably be about 3000 people! It sounds like a great event and I'm excited to see how it goes. I'm also going to attend a networking event at Saks Fifth Avenue Tonight called Champagne and Cupcakes After-Work Soiree and Fashion Event. It should be interesting, I've never gone to anything like it.

Stefanie Lerario

Marketing Intern from Pennsylvania State University

Vertex Fitness Personal Training Studio

24 N Merion Ave

Bryn Mawr, PA 19010

610 525 6604

www.vertexfit.com

Summer Skin

webmaster@vertexfitness.com (Vertex Fitness) — Tue, 27 Jul 2010 16:00:00 GMT

Every sunscreen has a sun protection factor, or SPF, which is a measure of its strength or effectiveness. Each of us needs a different SPF, depending on whether, and to what degree, our skin burns or tans. A tan is the direct result of melanin, a brown pigment found in the epidermis that is produced when skin is exposed to sunlight.

Melanin protects the skin by absorbing, reflecting and scattering ultraviolet radiation before it penetrates the dermis, or underlying skin. However, armor that it is, melanin can't prevent all the negative effects of the sun, and is often representative of damage. That's why we need to use sunscreens. To determine what SPF your skin requires, you must know how long it takes your skin to burn when unprotected and exposed to sunlight. As a rule of thumb, anyone whose skin burns, whether or not it turns into a tan, should use an SPF of 15. Check with your doctor or pharmacist if you are taking antibiotics, antidepressants or antidiuretics. Some of these medications increase your skin's sensitivity to sunlight and may decrease the time it takes your skin to burn.  

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Internship Experience Thursday July 23, 2010

webmaster@vertexfitness.com (Vertex Fitness) — Fri, 23 Jul 2010 16:00:00 GMT

The event at Susanna Foo yesterday went great. I meet a couple of new leads and made a few new friends with several people from the Main Line Area. I feel like I'm starting to establish myself more and more in the area with each networking event that I attend which is something I want to continue doing.

Later in the afternoon Dwayne sat down with Samantha and I and discussed how he used goal setting to help him reach his accomplishments. He mentioned that it is essential for us to start setting goals for ourselves in order for us to succeed in what were reaching out to accomplish. It was a very productive day in regards to gaining applicable knowledge.

Samantha our other intern brought two of her friends in today to train. I learned that I have to work on gauging the seat settings better but I'm sure that will improve with time.

Eric Chursch

Intern from Penn State University

Vertex Fitness Personal Training Studio

24 N. Merion Ave

Bryn Mawr, PA 19010

610 525 6604

www.vertexfit.com

"The Best of The Main Line"

2010 Voted Best Personal Trainers

by Main Line Today Magazine

5 Years Running

Internship Experience Wednesday July 22, 2010

webmaster@vertexfitness.com (Vertex Fitness) — Thu, 22 Jul 2010 16:00:00 GMT

The networking event I attended at Redstone American Grille on Tuesday went rather well. I meet several people from the Philadelphia Multi Sport Professionals organization and made a few contacts and the experience I gained from this event was priceless.

Today I trained to two people and I am starting to feel very comfortable with new clients. The more people I work with the better prepared I feel to take on more clients. This evening I will be attend a networking event at Susanna Foo in Radnor, which I am looking forward to being a part of.

Eric Chursch

Intern from Penn State University

Vertex Fitness Personal Training Studio

24 N. Merion Ave

Bryn Mawr, PA 19010

610 525 6604

www.vertexfit.com

"The Best of The Main Line"

2010 Voted Best Personal Trainers

by Main Line Today Magazine

5 Years Running

Internship Experience Tuesday July 20, 2010

webmaster@vertexfitness.com (Vertex Fitness) — Tue, 20 Jul 2010 16:00:00 GMT

This morning I made some retention calls for Shala so I could get more practice in to help me fine tune my communication skills over the telephone. I also put Mike through his work out today and I will say that his feedback has helped me out greatly.

Early Afternoon Dan Gomez our business consulting came in for our weekly meeting and he had us practice role playing again, with the more practice we get, the better prepared we are when going to a networking event. Dwayne also discussed what he expects from us as trainers here.

I have a networking event to attend at Redstone American Grille with the Philadelphia Area multisport professionals. I'll keep you posted on how that went tomorrow.

Eric Chursch

Intern from Penn State University

Vertex Fitness Personal Training Studio

24 N. Merion Ave

Bryn Mawr, PA 19010

610 525 6604

www.vertexfit.com

Internship Experience Friday July 16, 2010

webmaster@vertexfitness.com (Vertex Fitness) — Fri, 16 Jul 2010 16:00:00 GMT

Yesterday I went to Bryn Mawr Running Company with trainer Mike and message therapist Danielle to set a table up in which customers at the store and members from their running club can sign up and enter to win 3 complementary personal training sessions or a free half hour message.

This morning I took their contact information and put it into a contacts check list and sent letters and emails out to the individuals that won the 3 complementary personal training sessions. Then I spent some time with the other intern practicing putting each other through exercise progression number one, so we would become more familiar with the equipment and the exercise routine.

Eric Chursch

Intern from Penn State University

Vertex Fitness Personal Training Studio

24 N. Merion Ave

Bryn Mawr, PA 19010

610 525 6604

www.vertexfit.com

Exercise and Asthma

webmaster@vertexfitness.com (Vertex Fitness) — Fri, 16 Jul 2010 16:00:00 GMT

Asthma is an increasingly common lung disease in the U.S. People who have asthma have inflamed and highly irritable airways. When the airways are exposed to irritants, they narrow, making breathing more difficult. Signs of asthma include wheezing, coughing, chest tightness and difficulty breathing, especially at night and early in the morning. Common irritants include tobacco smoke, air pollution, viral infection and allergens like dust mites and cat dander. Vigorous exercise also can act like an irritant by triggering airway spasm and narrowing. This is referred to as exercise-induced asthma.

The ABCs of Exercise-induced Asthma

About five to 10 minutes into a strenuous soccer game you start to cough

and feel short of breath. You tell yourself that you're out of shape and recommit to your resolution to participate in vigorous cardiovascular exercise at least three days per week. But then, the next time and the time after that the same feelings of difficulty breathing set in. You finally go visit your doctor, who tells you that you have asthma. But this only happens with exercise, you say.

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Internship Experience Thursday July 15, 2010

webmaster@vertexfitness.com (Vertex Fitness) — Thu, 15 Jul 2010 16:00:00 GMT

Yesterday during the protocol meeting we began to act on the machine break-down project that we've decided to refine. We delegated who was responsible for which machines and set due dates for each machine's write-up. I'm writing about the Hip Extension and the Low Back machines, which I've been working on all day. We had made a template for us to just fill the information in, but the information is harder to obtain then I thought! Luckily Shala had done a handful of the machines already and shared website with us where she found valuable knowledge.

I also trained two clients, Karen and Sarah, in the morning into afternoon, and then worked out myself. Sam trained me, and did very well! I trained her afterwards, so we both got good workouts in today.

At last nights networking event, Sam and I met alot of nice people. I even recognized and talked with some people that I had met last time. I am truly learning first-hand how to build relationships with people in order to gain leads, clients, and referrals. I still have some work to do on my networking skills, but I would say that I'm coming along at a good pace.

Stefanie Lerario

Marketing Intern from Pennsylvania State University

Vertex Fitness Personal Training Studio

24 N Merion Ave

Bryn Mawr, PA 19010

610 525 6604

Diet Myths Debunked

webmaster@vertexfitness.com (Vertex Fitness) — Thu, 15 Jul 2010 16:00:00 GMT

In a society that is becoming increasingly health conscious, more and more information is constantly coming out on how to lose weight, how to get fit, how to eat, sleep, breathe�everything under the sun that will help you get healthy! It's a wonder that before this information was available people were able to survive�let alone live healthy lives!

The fact is, people did survive, and were�and are�still healthy without all the weird, scientifically suspect practices that people get tricked into. Nutrition is one of those fields that is inundated with quacks who will try to sell you the latest secret to weight loss. A basic myth-spotting motto: If it sounds too good to be true�it is.

Don't Be Tricked

Here are some common diet myths that people futily follow in hopes of losing a few pounds.

Eating late at night will cause you to gain weight

Eating late at night, or at any particular time of day, will not cause you to put on more weight than what is normal for what you ate and the activity you did. Weight gain occurs when you consume more calories than you expend, whether that occurs in the middle of the day, the morning or at night. However, in reality, people who eat a lot of food late at night tend to consume more calorie-dense foods and thus eat more calories�which can cause weight gain.

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Internship Experience Wednesday July 14, 2010

webmaster@vertexfitness.com (Vertex Fitness) — Wed, 14 Jul 2010 16:00:00 GMT

I'm very tired today because I've been running myself ragged the past couple of days. The day has been going pretty fast though, and the clients I've worked with have been enjoyable people. I was busy early this morning with back-to-back clients, and then had a big break from about 10-1 and am now waiting for a 1:30 appointment. I find that with each client that I train, I learn something new. It's interesting to see how differently every person's body reacts to exercise, who catches on to form cues easier, who understands the motions of the exercises easier, etc. I also feel like I'm really starting to form relationships with the people I've been training too, which is awesome.

We have two networking events going on tonight, which is good since last week wasn't that busy. Mike and Eric are going to the Bryn Mawr Running Company event and Sam and I are going to the Main Line Young Professionals event in Malvern. It's both Sam and Eric's first event, so it's good that Mike and I can be there to help ease their nerves. We did some good networking practice yesterday at the staff meeting, so we all have new skills to try out at the events tonight.

Stefanie Lerario

Marketing Intern from Pennsylvania State University

Vertex Fitness Personal Training Studio

24 N Merion Ave

Bryn Mawr, PA 19010

610 525 6604

www.vertexfit.com

Kids and Hope: A Giving Opportunity

webmaster@vertexfitness.com (Vertex Fitness) — Wed, 14 Jul 2010 16:00:00 GMT

Here is Your Opportunity to Help Make a Difference TODAY!

Sean Guiney, founder of Kids and Hope

embarks on a 300 Miles in 30 days Journey

to raise vital funds for homeless children in our area.

Sean Guiney, founder, KIDS AND HOPE FOUNDATION at www.kidsandhope.org. A community volunteer for more than 20 years, Sean Guiney is fulfilling his mission to raise funds and awareness for local homeless children and their families. To date, Sean has supplied individuals in need with food, clothing, school supplies and proper shelter, while educating the community about the growing homelessness in America. Kids and Hope has contributed to kids and parents in Lakewood, NJ; Freehold, NJ; Toms River, NJ; and Norristown, PA; amongst others.

For more information, click here ...