An Elite Personal Training Facility That Puts You First
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PEX Health and Fitness Newsletter
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Happy I-Don't-Even-Know-What-Day-It-Is, everybody! I hope this Newsletter finds you all doing well and feeling great!
I am going to do the unthinkable and just jump right in.
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Can anyone guess this movie?
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OPENING UPDATE
The day is upon us!
Father's Day is this Sunday!
Just kidding.
(But Father's Day is actually on Sunday...if you happen to know any father's out there, make sure you smother them with love and affection.)
Back to the original message...
Monday, June 22nd, 2020, at 5 AM Eastern Standard Time, PEX Health and Fitness will (kind of) be open.
With tons of restrictions and rules and regulations and such.
Here are some of the changes you will see upon re-entry
:
- Hand sanitizing before, during, and after training
- Wearing of protective face coverings
- Limited capacity at all times
- No early arrivals or late departures
- Trainers escorting you in, and out, of the facility
- Equipment spacing to facilitate social distancing
- Regular cleaning and sanitation of all equipment and high contact areas
YOUR COACHES WILL BE IN TOUCH WITH YOU BEFORE YOUR FIRST SESSION BACK AT THE FACILITY. THEY WILL EXPLAIN TO YOU ALL OF THE MEASURES WE HAVE TO ADHERE TO IN ORDER TO OPERATE RESPONSIBLY.
FAILURE TO COMPLY WITH OUR MANDATED RESTRICTIONS WILL PREVENT YOU FROM BEING ABLE TO TRAIN AT PEX HEALTH AND FITNESS.
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I am not going to lie --
it is going to suck for a few weeks, and there will be a ton of bumps in the road. Your coaches will be doing a ton of work behind the scenes (cleaning, coordinating, scheduling, communicating), so be easy on us.
The silver lining is, if the data keeps trending the way it is, the restrictions imposed upon us will lessen every two weeks. So as long as we all observe the rules to the best of our abilities, this will only be an inconvenience for another 4-6 weeks. Seems like a long time, but as I have alluded to before, it is a blip on the COVID-19 Radar Screen.
For those of you who want to wait a little bit before returning,
we will still be running virtual training sessions
, as our schedules permit. Please reach out to your coaches for scheduling logistics.
I want to stress, as candidly as possible, that there is
absolutely no pressure at all
to return right away. Please, take your time and come back when you feel comfortable.
(If I am being brutally honest, it is actually helpful if people come back in waves, as it will make our scheduling and coordinating a little bit easier.)
Lastly, feel free to reach out to me with any questions that you may have. Despite the rules and restrictions, I am so excited (and nervous and stressed) to have people back in here next week!
Yours truly,
Mike
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Reversing the Question Mark
A Short Tale on Posture and Mobility
By Shawn "Never Vague" Sprague
Has anyone else noticed that so many of us look like a human question mark? We start off as babies in the fetal position, spine flexed, head forward, and then as we grow and mature, we evolve to become more upright and erect. However, as we continue to age and our work and life require a lot of forward flexion, we revert back to this forward head and bent over posture I endearingly name the human question mark.
Everyone has seen granny walking in the grocery store, bent forward and barely able to see past the top of her shoes. So, the question is my friends, how do we reverse the question mark? The answer is a combination of proper ergonomics, continued postural mobility, and strengthening.
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1.
Computer Posture.
So often, I've seen both clinically and professionally my clients complaining of nagging arms, nerves and other myofascial pain. Everyone knows the basics, sit straight, eyes level with your computer monitor, feet on the floor. However, I've had the most success with very simple changes i.e. actually using the armrests and/or propping up elbows to take the weight of the shoulder girdle and excess compression on your neck and upper back. Another simple, but often overlooked strategy is to make sure that computer, keyboard and phone and in close proximity without reaching (elbows by side please).
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2.
Thoracic Mobility
. The thoracic spine, aka the middle back where your ribs attach is the most rigid portion of the spine for good reasons; it protects a lot of major important organs and is the building block to allow our neck and lower back to move so freely. The thoracic spine is already inherently stiff from rib and large muscle articulations so we are not doing ourselves any favors with sitting at a computer all day. For many of us, we are required to do prolonged sitting and other static postures, leading to you guessed it, the start of the question mark. Consequently, our neck having much fewer articulations and more degrees of freedom has to compensate for this lack of mobility leading to the ape-like posture. Thoracic mobilization is essential to start at a young age to prevent these potentially problematic and lifelong issues.
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For this exercise, start with foam roller perpendicular to your spine at the level of the bottom of your shoulder blades (T7). Interlock finger tips to support lower part of neck, and slowly arch back over foam roller. Hold for 5 seconds, then work your way up 1 inch at the time until you are at the base of your neck. (think top to bottom of shoulder blade)
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3.
Strengthening.
Strengthen your middle and lower trapezius, para spinals and postural stabilizing muscles. Who cares about Gray’s Anatomy?! Here is an exercise that will be the most humbling, most fatiguing, with little or no weights needed. Introducing, my favorite, Prone-T over ball exercises.
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I would suggest starting with 0-2# dumbbells in both hands with palms facing forwards and thumbs up. In an example, my favorite ‘tweak’ is to do an isometric hold of the left arm up while simultaneously performing controlled repetitions of the right arm moving only this arm up and down to the floor. After 10 reps, continue to hold right side up and repeat the same exercise to the left side while performing left arm repetitions.
Before you become the next hypothetical granny lost in the supermarket be sure to add these easy and effective exercises to your weekly routine.
If you are interested in learning more and improving your personal ergonomics feel free to give me a growl - @
ptprogressionma@gmail.com
heading "Question Mark?"
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In case you missed it,
be sure to check out our AMAZING video that shows what re-entry in to PEX Health and Fitness will look like upon your glorious return!
It's entertaining AND educational. Who knew?!
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I am keeping this one in here because it is AWESOME, yet only a few ladies (and men) listened to it. It's only an hour long, and it is filled with a never-ending flow of information. (Anyone who has listened to it will get the joke.)
And ladies...I love you, but I might not be the guy to talk to about the specifics of your personal flow-journey. Just kidding (kind of)..
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Progressive Mobility Class
With Shawn Sprague, Owner of PT Progression
Work-from-home life got your back hurting and your knees aching? Feel tight as a guitar string, but a bit out of tune? Then it's probably time to check out Shawn's
Progressive Mobility class.
When:
Mondays & Wednesdays at 6 PM
Where:
Zoom Video
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Bodyweight and Dumbbells Class
With Mike Campanella, Owner of PEX Health & Fitness
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Do you have a body? Do you have a dumbbell? (No, your teen-aged son does not count.) Well, friends, that's all you need! Join us on Thursdays at 8 AM sharp for an a$$-kicking training session that feels almost like we are back at the gym together.
When: Thursday at 8 AM
Where: Zoom Video
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PEX HEALTH AND FITNESS BUSINESS FRIENDS
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Centerpoint Advisors, LLC.
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To send cash and diamonds
1451 Highland Avenue,
Needham, MA 02492
781-675-2150
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