True Stories of inspirational people who just won’t let ANYTHING get in their way…

In fitness and in life, we face definite obstacles.  There’s just no way around it! There are times when something seems so painful or so impossible to reach, that the easiest decision is to give up on it. It’s amazing what we will do as human beings to avoid having to deal with pain!

Luckily, I’ve recently discovered a few stories that have  truly inspired me to never give up on pursuing my goals, and I’d like to share them with you. If you’ve ever thought that your struggles were too difficult or your obstacles were too painful on your path to achieving your goals, you must have a look at these inspiring stories, and let us know what you think.

Have a look at this first video, it’s impressive!

As a fitness professional, I  hear the “I’m too old” excuse all the time! And until I saw this story, I actually somewhat sympathized with it! It goes to show you that if you have a clear vision of what you want to accomplish, you can truly beat all the odds that may be stacked against you, even if you perceive that your physical age is one of them!

This next story is worth a few minutes of your time, I promise. If you’ve ever believed that the struggles to get to your fitness goals, or ANY of your life goals were just too difficult to overcome, this story will make you think again…

This one really hit home for me. How easy do you think it would have been for Dustin to just feel sorry for himself and do nothing?  He is doing the unthinkable!  As a multi-sport athlete, I’ve been through some rigorous training sessions and have been pushed to my limits physically and mentally. In retrospect, the mental toughness that was required to survive those battles seems quite insignificant compared to those of Dustin Carter. Your mindset is such a powerful tool, and Dustin demonstrates just how powerful it can be with the right spirit!

This last story is just as inspiring. I originally saw the entire piece on HBO and it left me speechless.  It’s the story of a NY Firefighter who is also a triathlete but who had experienced a horrible accident while in training.  He was hit by a bus(and pinned under it) in NYC while on a training ride one morning.  With a mangled body, he goes on to finish the Ironman in Hawaii.  I with that I could find the entire piece to share with you but I was only able to find a trailer for it.

For anyone out there that’s ever competed in a triathlon or any other competitive sport for that matter, this story really speaks to the power of the human spirit and what we’re capable of as human beings when we put our minds to something. If you’re down in the dumps for any reason, this is sure to pick you back up.

Wow! This certainly gave me a different perspective heading into my next training season. Just when you think you have it tough, you see a story like this one, and it really makes you realize how fortunate you are, and better yet, how attainable your goals really are.

These stories raise a few questions. What’s holding YOU back from pursuing your goals – fitness or otherwise? What barriers are out there that you feel might be standing in your way? We’d love to hear about them, and hopefully we can provide some helpful pointers and inspiration to help you on your journey to success.

Better yet, if you have any comments on these stories,  please share them with us in the comments section below. The more inspiration that we can share as a community, the better we can ALL become.  Thanks for sharing!

If you enjoyed it, please let others know by sharing it on Facebook or forwarding it to them.

Dennys Passeto

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While having my morning cup of coffee one day last week, I had the morning news on in the background and heard a story that just outraged me.

It was a story about a local marathon runner and Redskins cheerleader named Desiree Jennings who back in August had the flu shot.  She has experienced some horrific side effects to this barely tested vaccine.

Someone was kind enough to post the clip I watched on You Tube.  check it out…

I thought long and hard about keeping my mouth shut this year as when I wrote about the dangers of the general flu
vaccine last year, I was torched by some who disagreed.

Then this past Sunday morning I’m watching CNN and saw a story about NY State Health workers being mandated to get the vaccine if they wanted to keep their jobs.  I found a snipet of that story as well here…

Is that crazy or what that you can lose your job by refusing to be injected with a virus!?!?

After writing about it last year, I did find comfort in some of the people who responded positively to what I had written. You can see that article here: Dangers Of The Flu Vaccine (Article will open in new window)

I thought about writing an updated article for this year given the new H1N1 hype and pressure from the media to get the shot.  When I finally saw Desiree’s story, I finally decided that I was going to.

That’s when I came across an excellently written article about a doctor who says he wouldn’t give the shot to his own children due to the lack of research involved with it.  Not only that the article that was so good, I felt there was no need to write my own.  Check it out here on their website…
Why You Should Not Vaccinate Your Children Against The Flu This Season (Link will open new window)

The best way to avoid the flu is to get plenty of exercise, eat whole/clean/natural foods(preferably Organic Fruits and Vegetables) with plenty of vitamins/minerals, and get a solid 8 hours of sleep per night.  Those 3 things alone will build up and keep you immune system working at its absolute best.

People are always looking for a quick fix in a pill or vaccine.  Whether it be for weight loss or flu prevention.  Whatever happened to just doing the necessary fundamental things to achieve good health?  There’s no easy way around it.  There’s no magic pill.

If you’ve been slacking off in making those lifestyle changes, let us help.  Remember that through the end of October, you can get started working with one of our personal trainers at our ridiculously low current rates.  On November 1st, the prices will be increasing by 9 – 13% for the first time in 5 years.  You can see the new prices here:Personal Training Packages

Signing up before 10/31/09 will get you grandfathered in at the current rate for as long as you train with us.  Even if you only train once per week with one of our trainers to help keep you accountable to these lifestyle changes you’ve been struggling to make.  Remember commitment is the key to accountability.

Dedicated to your health and wellness,

Dennys Passeto, CPT
Achieve Fitness Personal Training, LLC

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by Dennys Passeto

Over the past decade of personal training at gyms, in homes and on public grounds I have found one of the best means of achieving fitness goals is the Fitness Boot Camp. These are outdoor intensive group training sessions where you and the other attendees are pushed to your max, like they do in the military.

The Boot Camp method of training has become so popular across the country that entire shows and DVD series are dedicated to them. People just can’t get enough. The proof is in the results. And the results are found in a new research study. Here’s the scoop:

Researchers lead by two PhDs at the American Council on Exercise (ACE) performed a study that analyzed the overall health and fitness benefits of the Boot Camp style workout.

“There’s a certain element of getting back to the basics and a more functional-training approach,” says ACE’s chief science officer Cedric X. Bryant, Ph.D.. “People are looking for different experiences. With boot camps, you’re giving them something outside the traditional club environment.”

The reasons for boot camp popularity could be the cohesive group and grunt cohesion, the outdoor experience, the DIY approach. No heavy metal equipment, just you, the dirt, the trainer, and your camp mates pressing you on… if only by their participation.

“Boot camp is becoming more and more popular in the health club setting so obviously people want to know if they’re really going to get something out of it, and if it’s going to be worth their time,” says Kirsten Hendrickson, a graduate student in exercise and sports science at the University of Wisconsin. “So we decided to take a look at it.”

In their effort to assess the actual benefits of boot camp workouts in comparison to regular gym workouts, a team of exercise scientists from the University of Wisconsin, La Crosse Exercise and Health Program, led by John Porcari, Ph.D., and Hendrickson, recruited six men and six women ages 19 to 29.

After getting the participants’ baseline measurements like maximum heart rate and oxygen consumption (V• O2 max) by having them hit a motorized treadmill, a Borg Scale was used. This scale measures perceived exertion using a scale from 6-to-20, based on how the person feels they are exercising in terms of effort, difficulty and return on that investment.

After the baseline was gotten and participants were well versed in the forthcoming boot camp routine (so there would be no error from stumbling along), they returned to the lab and fitted in special gear to quantify their workouts. Each subject was then outfitted with the Cosmed portable analyzer, a backpack and face mask apparatus that measures oxygen consumption and caloric burn. Heart rate and perceived exertion were also tracked every three minutes throughout the 40-minute workout.

After analyzing the data, researchers found that the average boot camp exerciser burns approximately 9.8 calories per minute during a typical boot-camp workout, which equals nearly 400 calories during the entire 40-minute boot-camp video studied (Table 1)

“The biggest benefit is you’re burning an average of 600 calories per hour,” says Porcari. “That’s obviously going to help with weight loss, but you’re also getting the muscle-building benefit from pushups, arm curls and squat thrusts that you wouldn’t get just from going out for a fast walk or jog.”

According to recommendations set by the American College of Sports Medicine (ACSM), to enhance cardio-respiratory endurance individuals need to exercise at 70 percent to 94 percent of HR max and 50–85% of V• O2 max. Based on the data collected in this study, subjects were exercising well within those levels. “On average, people were working at 77% of heart-rate max, which is considered moderate intensity, but it also gets as high as 91%, meaning, all these boot-camp workouts have peaks and valleys,” Porcari explains.

In my opinion, the peaks and valleys reached during a boot camp style are a result of the circuit training method used in boot camp training.  Going from resistance training with the bands, to body-weight exercises, plyometrics, and cardiovascular based exercises.  Having such a variety in 1 workout alone results in a very balanced overall workout that works and stimulates all systems.

Figures 1 and 2 offer a visual representation of how heart rate and oxygen consumption varied by the minute as the test subjects followed the video from high-intensity moves like kicking and punching, down to low-intensity moves with the dumbbells, and back up again to high-intensity moves.

You must know that not all boot camps are created equal. As in any profession the good and the bad rise to the top and it is the unwitting buyer who must beware! Here at Achieve Fitness we pride ourselves on not only being ahead of the game, but also in only employing the very best boot camp instructors and personal trainers in the area. And the results of our own popular boot camps is proof positive.

Check out what a few of our bootcampers  have to say…

“I thought Boot Camp would be a nice complement to my routine. Wow! I had no idea what a great and fun challenge it would also be! Waking up at 6 AM to Boot Camp is better than waking up with a cup of coffee! I will definitely continue this fabulous class!” Susan Haid – Burke, Virginia

“…We have just finished our 8th session and I’ve already lost 2 1/2 inches in my waist, my energy is through the roof, and I am motivated to see just how far I can go. I look forward to each workout knowing I’ll be working out with the other ladies in our group” Lori – Springfield, VA

Like when circuit training in the gym, our boot camp workout is based on the philosophy of  mixing functional and equipment training while working opposing muscle groups. And when it comes to boot camps, we are women only! A no pressure environment of 1 instructor and women trainees ranging from 25 – 55 yrs old, so there is nothing but professionalism, fun, hard training and results.

The other benefit of a bootcamp workout is that there is no equipment necessary for you to own or any gym to belong to.  Show up at the scheduled bootcamp class locations and times in some comfortable workout clothes and you’re all set to go.  You really need to experience a class for yourself to see and feel how great it is… we are so confident that you’ll love it that we’d love to have you try it for FREE!

That’s right… simply choose the location and time, sign up now and don’t pay a dime! Take the first class and you be the judge… we’ll get in touch with you after your trial class and if you like it (we know you will!), simply continue to show up for the next classes and we’ll be in touch with you to get you squared away.

To find out more, please call our Group Fitness Director – Janelle Smith at 1-888-872-7961 ext.3 or sign up online for your free trial class.

Dedicated to helping you get in the best shape of your life,

Dennys Passeto
www.achieve-fitness.com
Certified Personal Trainers

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By Dr. Mark Wiley

Dr. Mark Wiley & Dennys Passeto

One of the most important themes of developing a quality of life is maintaining a wide perspective on health and fitness, one that is based on connecting mind, body and spirit with the physical actions.

But a glance at the gym tells a different story. Here we see people trying to become fit while not even engaging in what they are doing! The treadmill and stationary bike are perfect examples. Here we see people doing an activity that separates their lower body from their upper body (the legs are moving, but the waist and arms are not). We also find the mind to not be in the moment or even focused on the exercise (it is watching tv, listening to music, reading a magazine). Is it any wonder that people are not achieving their desired fitness levels, when not only is their mind and body split, but even their upper and lower bodies are not working in unison!

To remedy this I would like to introduce you to a mind/body training method drawn from an ancient martial art that includes a view to a wellness lifestyle that includes integration, synergism, holism, mind, body and spirit. The actual movements of this form are not important here, but its underlying principles steeped in connecting mind, body and spirit, and its method of practice, have the power to transform your fitness routine… and your life.

I find this martial method so impressive for health and strength building for the same the very same reason I find it impressive for martial art application. It integrates mind (intention), body (strength, tension, relaxation), spirit (psychology) and breath (qi energy). Even though it derives from an esoteric Chinese martial art, it is a valid and impressive health system in its own right. It is called “sam chien” or the “three battles form.”

Underlying the martial techniques and concepts of this form are a set of principles. These principles not only inform the root techniques and their application, they also strengthen mind, body and spirit. Here I describe a few of the principles and how they benefit health and wellness.

Maintain a steady vision. While performing any physical activity, look sharply and focus your eyesight so that you can see clearly either up close or far away. Look with eyes like an eagle, that take in everything yet focus only on what they need. For fitness training, and in all aspects of life where concentration and focus is essential, maintaining a steady vision, a strong gaze full of intention maximizes effort and insight… and results!

Maintain a calm spirit. Remaining relaxed and focused while training will prevent you from feeling nervous, loosing confidence, and giving up. Combining breath, posture and intention in movement allows you to remain calm and not panic or feel at a loss, when the training is difficult and you need that extra push to go the extra mile or lift another set.

Remaining calm or spiritually “centered” is the hallmark of even the most basic of spiritual practices. But rather than sitting in meditation, if you coordinate breath and thought and movement, your fitness routine becomes a moving meditation.

Alternate strength with relaxation. Use strength to move the weight. Use suppleness to release it. Strength training alternates between “hard” and “soft” motions, or tension followed by relaxation. This allows time to strengthen the tendons (which relate to the liver), the muscles (which relate to the spleen), the blood (which relates to the heart), and the breath (which relates to the lungs).

Prepare by being well-trained. Finding the right personal trainer, and doing the correct exercises in the correct manner, will make you well-trained. You must commit to the training as part of your new lifestyle. And with proper training comes proper body development and good health. This prepares you for life’s challenges and increases immunity when health is compromised.

The mind-body part of being well-trained is essential. In a basic sense, this is the idea of being “in the moment.” That is, neither being ahead of yourself nor beneath the wheel of life. Proper training of health maintenance practices will prepare you for even the worst of conditions. Where merely lifting weight makes you strong, a mind-body approach prepares you spiritually, mentally, physically and energetically through its holistic integration within each effort.

Don’t neglect your training. The idea here is to make a conscious decision to take charge of your health and wellness. And the best way to do that is to create a ritual, a daily routine that includes diet, exercise and mental and spiritual practices. The daily training of this form is such a ritual that is at once healthful for the spirit, the energy, the muscles, the tendons, the breath and the mind. You must carry out your healthy lifestyle rituals everyday, regardless. If not, you may “fall off the wagon” and find it harder to get back on track again.

From Concept to Life Application

The purpose of this article was to illustrate how something that appears unrelated to health can, in reality, be a strong tool to achieving healthy goals. If we look at the basic concept of this Three Battles form, we can then apply its essence to virtually any task in life. Here’s how.

The basic ideas of this martial art training form is integrating mind/body/spirit by synergistically coordinating breath with intention with movement during the course of a single physical activity. If we apply this to lifting weight, here’s what we get.

1.    As long as you keep your mind focused on your intention of isolating specific muscles when lifting a weight—rather than focusing on the struggle–your mind and movement will be integrated. Put the mind IN the body, not outside of it.

2.    If your breath is timed with your movements, inhaling while releasing the weight-lift and exhaling while lifting or pressing the weights, then intrinsic energy will develop body strength. Coordinating breath and action creates a connection that increases results.

3.    If you “sink” your weight while lifting/pressing the weights by lowering your center of gravity, you will be on balance, avoid injury and strengthen the tendons and muscles. This seems obvious, but many people do curls with only their upper body. If you lower your center, when the weights are raised their weight will push through your body into the ground, and the ground will send that energy back to your arms. You will need step 1 (mind in the body), to notice this, but when you do your progress will soar!

4.    If all of this (tension, relaxation, breathing, moving, intention) is done continuously for a period of time, then it becomes a spiritual practice, a type of “moving meditation” that centers, integrates and develops mind, body and spirit.

I wish you much luck in finding innumerable ways in your activities of daily living where you can apply these martial concepts and reach toward optimal health.

Dr. Mark Wiley is a Doctor of Oriental Medicine, Ph.D. in Alternative Medicine Mind-Body Health Practitioner, Author, Celebrated Teacher. He is an internationally renowned mind-body health practitioner, author, editor, lecturer, and seminar instructor who has traveled extensively throughout the United States, Europe, the Philippines, Malaysia, Singapore, Taiwan and Japan to conduct field research on the oldest indigenous and modern holistic healing practices.

If you are not currently working with a Fitness Professional, please contact us today and let us help you get you on the right track by trying out one of our trainers at no cost and seeing if its right for you.  Having sound body, mind and spirit is key to a life of health, wealth and happiness.

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