An Elite Personal Training Facility That Puts You First
PEX Health and Fitness
The May 24th, 2021 Edition of the NLB
Coming in hot with the new newsletter.

So we are currently updating our website to include all of our past newsletters on the blog page. It's going to be awesome because:

3) Our newsletters are basically our blog.
4) Now our blog page will be awesome.

Did I mention it's going to be awesome? I also just passed the "are" and "our" test with flying colors.
While I was in the process of updating the newsletter page (it's not done yet), I basically re-read a ton of them and, though I am ashamed to admit, I laughed out loud quite a few times. At my own jokes. By myself.

Anywho, I also went back and re-read all of our Covid newsletters that I wrote during the lockdown. They're almost comical to read, especially now, considering we thought each week there would be one more week until things went back to normal.

That was like...55 weeks ago.

(Where am I going with this?)
Did I just refer to myself in the third person with a GIF?

Covid-19 Protocol and Updates at PEX Health and Fitness

We wanted to make an official announcement regarding two important Covid-19 updates, one being the new CDC guidelines, and two being Governor Baker's Reopening Protocol. 

Regarding the first one, and in conjunction with the current CDC recommendations, PEX Health and Fitness will not be requiring fully vaccinated individuals to wear a mask while exercising at our facility.  This goes into effect on Monday, May 24, 2021. For further clarification on the CDC recommendations, you can click here!

Regarding the second update, and per Governor Baker's recent announcement, PEX Health and Fitness will not require any member to wear a mask while in our facility starting Saturday, May 29, 2021. For further clarification on Baker's announcement, you can click here!

For those of you who wish to continue wearing masks, you are more than welcome to do so, as we want to make sure everyone feels safe and comfortable while training in our studio. Additionally, we will continue to offer virtual training sessions to further accommodate everyone's needs.

No matter the scenario, we will operate as we always have, and will do our best to make sure that PEX Health and Fitness is the cleanest and most sanitary space for your personal training needs. If you have any questions or concerns, you can contact me directly.  

Thank you for your cooperation and understanding!

Now back to our scheduled program...
How to Eat Out While Staying on Track
By Nichole Wood
Owner of NW Fitness
What's the point of working hard all the time if you can't go out and show off how hard you've been working?

I strive to live a balanced life in all areas, which means I have learned how to go out and be social without feeling like I have completely thrown off my progress. This is not something I have always been able to say!

Here are a few of my tips and tricks for drinking/eating out:
Check the menu beforehand!

This is a great way to avoid getting caught up in the moment and making an emotional eating decision. Try to choose something with a lot of protein (chicken breast, steak, salmon, etc.) and you can even ask for double veggies instead of a carb if you would like.

Choose either an appetizer or dessert.

You don't need both! Appetizers and deserts are typically very carb heavy and are not filled with many nutrients, so if you must, just order one. If you are splitting with a friend, eat slowly so you don't end up eating more than half.

Take half to go.

This is hands down the reason I started losing weight when I first started working out. I started telling myself before I even got the meal that I was only going to eat half. I paced myself, ate slow, and took the other half home. Not only did I always have lunch for the next day but I realized that I didn't need the whole meal. I feel completely satisfied only eating half. 

Ask for butter, dressing, sauces on the side.

These are where the majority of calories hide in popular restaurant meals. As delicious and complimenting as they are to the meal the amount chefs put on is usually, simply unnecessary. Get it on the side next time and only put on what you need.

Pick a lower calorie drink choice.

Mixed drinks, sodas, and fruit juices can have upwards of 300 calories per drink! Don't even get me started on the amount of sugar in them. Making smarter drinking choices can have huge effects on your daily caloric intake.

What are the best hard drink choices, you ask?

Spiked Seltzers.

These are amazing when you want something refreshing but not heavy. Gluten free, sugar free, and a whopping 100 calories per can; you can't go wrong!

If you're into more of the hard stuff...

Tequila is made from blue agave (unfortunately the cheap stuff doesn't usually qualify here) which makes it gluten free and is known to lower blood pressure and cholesterol! Have you ever been stressed out with a margarita in your hand? Didn't think so. It is generally an alcohol low in sugar as well which means less hangover the next morning! Make sure you are staying away from crazy flavors and mixes as those are normally the sugar culprits. Skinny margaritas are just as refreshing with less than half the calories!

Beer and Wine?

The way beer contributes to belly fat is that it is loaded with gluten (thus, carbohydrates) as well as calories. If you are going to choose beer, try sticking with light beer and, consume in moderation. Spiked seltzers might be a good alternative here as well. When it comes to wine, the exact number of calories per glass will vary by type. Typically, the sweeter the wine, the more calories. Dry and sparkling wines tend to have the least calories and are therefore the best option if you are a wine drinker and you are watching your caloric intake.

What about ciders?

Ciders are gluten free which means low carbs, which is a win. However, most ciders are loaded with sugars. Make sure to double check sugar content before going all in. My tried and true favorites are Ace, Harpoon, and Woodchuck.
Want to learn some extra (steak) tips and tricks for staying on track while eating out? Shoot Nichole an email to schedule a session with her.

In the meantime, check out this YouTube video, packed with tons of suggestions for alternatives when ordering food at a restaurant.
Hungry for more?

Check out this podcast on improving your relationship with food while supporting a healthy mentality towards appropriate caloric intake.
1) Covid-19 Updates

Quick recap:

  • May 24, 2021 -- all vaccinated individuals can forego masks while at our facility.
  • May 29, 2021 -- all individuals, vaccinated or not, can forego masks while at our facility.
  • Any individual can continue to wear a mask if that makes them feel more comfortable.

As a business owner in a person-to-person business, I cannot tell you how happy these new updates make me. The last year was unbelievably stressful, for a variety of reasons, but I have to say the second biggest stress factor, not far behind trying to make enough money during the shutdown to keep the lights on, was dealing with the mask mandates and people's willingness/unwillingness to comply.

Needless to say, these new recommendations are a huge relief to all of us at PEX, and we are sincerely thankful to everyone who helped to make it a little less painful along the way.

And to those of you who contributed to the stress, fear not -- you helped increase my Grizzled Veteran Experience Level by 100 points in under a year. Next time around, I will have a better post-apocalyptic global pandemic plan...
2) Girls on the Run Virtual 5k!

Have you been looking for a little extra motivation to get outdoors and be healthy, while supporting a great cause? Want to test your running fitness? Consider registering for Girls on the Run Greater Boston's virtual Spring 5K, which you can complete on or before Saturday, June 5!

We are passionate about the impact of the program on local girls and we're big fans of the program here at PEX. When you register you can include that you were invited by PEX. Click here to learn more.​

The 5K is free -- if you want a 5K t-shirt, you can make a donation by 5/24. All runners will get a virtual "swag bag" including a playlist and coupons for Dick’s Sporting Goods.

Thank you so much for your consideration and your support in providing this transformational program for girls in Greater Boston.
You're welcome, Jake.
3) PEX Medfield!

I know, I know -- Shmedfield was a dead giveaway, but for those of you who couldn't figure it out, we will be opening up PEX #2 in beautiful Medfield, MA!

We cannot tell you how excited we are for this next phase, and we are immensely proud as a business to come out of Covid in a position to grow and expand. (As always, we literally could not do it without the friendship and support of all of you.)

We will be finalizing the lease in the next week, or so, and then it is on to demolition! If anyone has some rage they need to unleash, we will have hammers and crowbars for your stress-relieving pleasure.
(I still can't believe that we are opening up another location, but growing a small business is just like working out -- you have to keep the momentum going because once you lose it, it's hard to pick it back up again.)

More details to follow as we get things rolling!
In Conclusion
That's all for today's edition of the PEX NLB. Thank you for reading (and you're welcome for the amazing material).

Also, today is my brother's birthday. If you see a handsome chap named Tom Campanella, make sure you give him a good old fashioned high five (he's fully vaccinated).

And remember, strength is like a box. As you get stronger, the box gets bigger. As the box gets bigger, you can put more things in the box. If you want to be a better runner, get stronger so you can run farther. If you want to lose weight, get stronger so you can train at a higher intensity to burn more calories during your conditioning sessions. If you want to put on more muscle, get stronger so you can do more repetitions at weights that accelerate muscular growth. If you want to get stronger, get stronger, so you can get stronger.

That's really all there is to it.
Stay strong,

To send cash and diamonds
1451 Highland Avenue,
Needham, MA 02492