The Elite Personal Training Facility That Puts You First
PEX Health and Fitness
Here's a poem about a gym
That loves to push and PULL
To rise and grind throughout the day
And get their schedules FULL

They do their best to fit the needs
Of Boston's greatest PEOPLE
Where every age, shape, and size
Are treated as an EQUAL

From Spooky Walks to Louro's lessons
Involvement is our GAME
To be there more than all the rest
For all to know our NAME

October was all costumes
Putting others under our HEX
Holidays are coming, take a deep breath
Our doors are open for you here at PEX

Louro's Mid-Day Message
By: Louro Training

Welcome back, party people! It's always a pleasure to have you join us on another enlightening journey. Today, we're turning the spotlight on a topic that might not always get the limelight it deserves but is undeniably essential for our health.

Drumroll, please...

I’m talking about diving into the wonderful world of dietary fiber - our nutritional superhero! Fiber, often unsung, plays a pivotal role in our well-being, swooping in to safeguard our digestive health, protect our heart, and assist us in maintaining a healthy weight. Much like a superhero with a dual identity, fiber comes in two main types: soluble and insoluble, each with its unique powers and benefits. In this blog, we'll delve into the fascinating science behind fiber, unravel its mysteries, and discover how this superhero of the nutritional world can elevate our health in myriad ways. So, let’s embark on this enlightening journey together, uncovering the powers of fiber and learning how to harness them in our daily diet!
Imagine a superhero with a dual identity: one identity acts as a shield, protecting the city from harm, while the other sweeps through the streets, maintaining order and cleanliness. This is a fitting analogy for the two types of dietary fiber – soluble and insoluble – each playing a distinct role in safeguarding our health. Soluble fiber, the 'shield,' dissolves in water, forming a gel-like substance that helps to lower blood cholesterol and glucose levels. Found in oats, peas, beans, apples, and citrus fruits, it acts as a protective barrier, guarding our heart and stabilizing our blood sugar levels. On the other hand, insoluble fiber, the 'sweeper,' does not dissolve in water. It promotes the movement of material through our digestive system and increases stool bulk, found in whole-wheat flour, wheat bran, nuts, beans, and vegetables, such as cauliflower, green beans, and potatoes. It ensures that our digestive tract remains clean and regular, preventing constipation and promoting overall digestive health. The recommended daily intake of fiber varies for men and women, with general guidelines suggesting that women should aim for a minimum of 25 grams per day, while men should target a minimum of 38 grams. However, most people consume only about 15 grams of fiber per day, which is where our nutritional superhero needs to be called into action more often! By understanding the unique powers and sources of both soluble and insoluble fiber, we can harness their benefits, ensuring a balanced and healthful diet that supports our well-being from the inside out.
Venturing further into our exploration, let’s delve into the beautiful garden of our gut, where fiber plays a pivotal role in nurturing and maintaining its flora. Imagine our gut as a lush garden, where the plants (good bacteria) need proper care and nourishment to flourish, while the weeds (harmful bacteria) need to be kept at bay. Fiber, in this analogy, acts as a fertilizer and a weed controller, ensuring a balanced and healthy gut garden. Insoluble fiber, the 'broom' of our digestive system, sweeps through, preventing constipation and ensuring regularity. It helps to keep the soil (our digestive tract) clean and conducive for the plants (good bacteria) to thrive. On the other hand, soluble fiber, acting like a 'sponge,' absorbs excess water in the gut, particularly beneficial in managing diarrhea. It helps to solidify loose stool by soaking up excess water, ensuring that our garden doesn’t get flooded and maintains its equilibrium. Various studies have highlighted the importance of fiber in promoting a healthy gut microbiome, which in turn, plays a crucial role in our overall health, affecting everything from our mood to our immunity. By ensuring a regular intake of both soluble and insoluble fiber, we not only support our digestive health but also contribute to the flourishing of our internal garden, promoting a symbiotic relationship that reaps benefits for our entire body.
To continue reading about our nutritional superhero, dietary fiber, as it relates to...

  • Heart health
  • Studies published in The American Journal of Clinical Nutrition
  • Weight management

Visit Louro Training's article on their website: Louro Training Website
There is more to explore!

This last weekend, PEX had a blast taking part in our 3rd Spooky Walk in Needham Center. Safe to say our team is OUT OF THIS WORLD. 3rd year too of bright sunny skies. Thank you to everyone who came out to support and/or participate in some fun trick-or-treating! Happy Halloween!
Push-Up For a Cure Challenge
PEX took part in a push-up challenge over the month of October in honor of Breast Cancer Awareness Month. Each location tracked and displayed these achievements, with a promise to donate $1 per rep to a breast cancer research foundation. Dozens of people participated and we couldn't be prouder of all of you!
Thank you!
Needham Heights Updates
2 New trainers have joined our Needham Heights location!

Keyterr Pavon
Dan Rogan

Welcome to PEX! We are happy to have you both on our team. Pictures coming soon!

UPDATE: Train Full Send classes have an offer of $20 for your first class
Looking for some Sunday GROUP FITNESS? We are ECSTATIC to have our great friend, Joellyn Ripp hosting some group fitness classes on Sundays during the morning hours at our Medfield location.
50-60 minutes
Heart Rate
All Levels Welcome!
Reach out to our Medfield team to learn more
(508) 242-5643

What Do We Think The #1 Halloween Costume Will Be This Year? 🎃

Barbie 🌸 70.6%
We can definitely feel the KEN-ergy
Have you even thought about holiday shopping?
Wait, it's already LESS than 2 months away?
That is NOT a today problem
Kinda sorta
Making slow but steady progress
PEX Client Ambassador Program–Want to make $100 cash?

Anytime a CURRENT PEX Health and Fitness client recruits a NEW client to PEX, the recruiting client is eligible to receive an ambassador’s fee of $100 after the new client's completion of 5 sessions!

Ask your PEX trainer for details! 💰
We're Accepting Applications!
PEX is accepting applications! Know of any fitness professionals in the area looking to advance their careers in the fitness industry? Send them our way! They can fill out this form to schedule an interview.
In Conclusion
I asked a personal trainer “Do you need to eat chicken to get muscles?”
They said, "NO WHEY"
Onwards and upwards my friends,
To send cash and diamonds
1451 Highland Avenue,
Needham, MA 02492