Category: News

Pilate's Can Change Your Life!

Learn how at our first ever Pilate's Day at Worcester Fitness!

worcester-fitness-pilates

Pilates Day is an annual, international, community event celebrated on the first Saturday of May every year. The Pilates Day mission is to foster the public’s appreciation and awareness of the Pilates Method through a network of varied, innovative, and high-quality grassroots Pilates events accessible and affordable for all.
 
PILATES DAY
SATURDAY, MAY 4, 2019
 
Worcester Fitness will be celebrating with our first Pilate's Day! Our Pilates Instructor Carol Hauer will be showcasing her Pilates skills and offering free 20-minute Pilate's sessions available to anyone wanting to see what One-on-One Pilates service is all about.  
 
Carol will also be offering an awesome opportunity to try Pilate's Personal Training at a very special introductory price of only $169 for 3 one-hour sessions!  If you purchase this package on Pilate's Day, you'll save an additional $19.00. That's only $150 for 3, 60-minute Private Pilates classes!
 
Sign-up at the front desk for your complimentary twenty-minute session. Choose available times between Private Pilates samples available in 20-minute increments from 11 am to 12 pm.
 
Also, on Wednesday, May 8,  Carol will launch her first ever evening Pilates class at Worcester Fitness. Check it out at 7 PM!  
 
At Worcester Fitness, we are comitted to gettin g you in the best shape of your life! If Pilate's is the sweet spot that helps get you there, then we are pumped to offer it! Come to our Pilate's Day event and ask Carol Hauer5 how Pilate's can change your LIFE!

3 Incredible Tricep Hacks To Shape and Sculpt Your Arms

Having trouble working those pesky triceps? Add these 3 powerful exercises ASAP!

worcester-fitness-sam-kowaleski
 
By Sam Kowaleski, CPT
 
Sam has been a W.I.T.S. Certified Personal Trainer for 2 years. He started as an intern at Worcester Fitness in 2017 and soon earned a position as the welcome desk and as a personal trainer. He also leads small group training sessions with a focus on teen athletes. He has helped teens and adults and seniors to build healthy strength and endurance.
 
EMAIL SAM

Drop-Set Tricep Rope Pulldown 

This is one of my favorite tricep exercises. Far too often I've seen people either doing it wrong or not doing this exercise to its fullest potential. The exercise consists of using rope grips on the highest setting of a cable machine, reaching up and pulling down.

 

How To  

Attach the rope grips to the cable machine and set the cable to one of the highest settings. Adjust the weight to a medium weight or a few pounds heavier that is comfortable for you. Instead of standing right in front of the machine, take a step back so your arms and the ropes are at an angle. Bend your knees slightly and hinge your back forward. Don’t forget to keep your back straight! For the best toning results, aim for 15-20 reps per set. If you can’t get at least 15 reps, lower your weight. If you can do more than 20 reps, increase your weight. Pull the ropes toward you and then press down until your arms are completely straight. Slowly reset and go again. When you have reached your limit, drop the weight by 5-15 lbs.

 

Avoiding Injury  

Always make sure your back is straight and that you are engaging your core muscles. If you have to bend your back to get the weight down, stop the exercise and adjust your weight.

Photo-Kill the Ball Media

Drop-Set Push Ups to Incline Push Ups

When it comes to body weight exercises, push-ups are the king. Not only are push-ups one of the best tricep exercises; they are also one of the safest.

 

How To  

To do this exercise, you’ll need to have some open floor space and a bench or box (something to use as a ledge). For the first set, start on the floor with your arms by your sides. You can start in the standard push up position or you can start on your knees. Ideally, you should be working towards getting off your knees and up onto your feet. For the first set, you'll want to perform between 10-15 or 15-20 reps depending on your current abilities. Once you’ve done the first set, give yourself 20 seconds of rest and then return to the push-up position. This time put your hands on the bench. Try to get between 12-20 reps on the bench. If you're successful, continue to do sets on the bench, dropping your total reps by 2-3 each set.

 

Avoiding Injury

The most important way to avoid an injury doing push-ups is to always make sure your back is straight. If you can't keep your back straight, you need to either adjust your form or stop altogether.

Multi-Angle Dumbbell Chest Press

This exercise will target and tone the triceps and also work the different heads of the chest.

 

How To

You will need a bench that can adjust its angle. Set the bench to the flat position to start. Pick two medium weight dumbbells and aim for 15-20 reps. If you can’t get that many reps, simply adjust your weight. Once you’ve completed the reps, set your weights down and adjust the bench to a slight incline. Repeat the exercise with the goal of performing the same number of reps. Not hitting your rep goal? No problem, lower the weight if you have to.

 

Avoiding Injury

It is important to remember that during the eccentric portion of the workout, your arms shouldn’t bend past 90 degrees. Also, make sure that the dumbells are in line with your chest and not held directly over your face.

Questions About This Workout?

The great thing about being a member of Worcester Fitness is that we are always here to help you achieve your goals! Send me an email if you'd like more info on maximizing your tricep workout! I'm also available for Personal Training sessions. You can learn more about personal training at this link - https://worcesterfitness.com/personal-training/

 

 

Copyright 2019 Worcester Fitness

3 Incredible Tricep Hacks To Shape and Sculpt Your Arms

Having trouble working those pesky triceps? Add these 3 powerful exercises ASAP!

worcester-fitness-sam-kowaleski

By Sam Kowaleski, CPT

Sam has been a W.I.T.S. Certified Personal Trainer for 2 years. He started as an intern at Worcester Fitness in 2017 and soon earned a position as the welcome desk and as a personal trainer. He also leads small group training sessions with a focus on teen athletes. He has helped teens and adults and seniors to build healthy strength and endurance.

EMAIL SAM

 

 

 

Drop-Set Tricep Rope Pulldown 

This is one of my favorite tricep exercises. Far too often I've seen people either doing it wrong or not doing this exercise to its fullest potential. The exercise consists of using rope grips on the highest setting of a cable machine, reaching up and pulling down.

 

How To  

Attach the rope grips to the cable machine and set the cable to one of the highest settings. Adjust the weight to a medium weight or a few pounds heavier that is comfortable for you. Instead of standing right in front of the machine, take a step back so your arms and the ropes are at an angle. Bend your knees slightly and hinge your back forward. Don’t forget to keep your back straight! For the best toning results, aim for 15-20 reps per set. If you can’t get at least 15 reps, lower your weight. If you can do more than 20 reps, increase your weight. Pull the ropes toward you and then press down until your arms are completely straight. Slowly reset and go again. When you have reached your limit, drop the weight by 5-15 lbs.

 

Avoiding Injury  

Always make sure your back is straight and that you are engaging your core muscles. If you have to bend your back to get the weight down, stop the exercise and adjust your weight.

 

Photo-Kill the Ball Media

Drop-Set Push Ups to Incline Push Ups

When it comes to body weight exercises, push-ups are the king. Not only are push-ups one of the best tricep exercises; they are also one of the safest.

 

How To  

To do this exercise, you’ll need to have some open floor space and a bench or box (something to use as a ledge). For the first set, start on the floor with your arms by your sides. You can start in the standard push up position or you can start on your knees. Ideally, you should be working towards getting off your knees and up onto your feet. For the first set, you'll want to perform between 10-15 or 15-20 reps depending on your current abilities. Once you’ve done the first set, give yourself 20 seconds of rest and then return to the push-up position. This time put your hands on the bench. Try to get between 12-20 reps on the bench. If you're successful, continue to do sets on the bench, dropping your total reps by 2-3 each set.

 

Avoiding Injury

The most important way to avoid an injury doing push-ups is to always make sure your back is straight. If you can't keep your back straight, you need to either adjust your form or stop altogether.

Multi-Angle Dumbbell Chest Press

This exercise will target and tone the triceps and also work the different heads of the chest.

 

How To

You will need a bench that can adjust its angle. Set the bench to the flat position to start. Pick two medium weight dumbbells and aim for 15-20 reps. If you can’t get that many reps, simply adjust your weight. Once you’ve completed the reps, set your weights down and adjust the bench to a slight incline. Repeat the exercise with the goal of performing the same number of reps. Not hitting your rep goal? No problem, lower the weight if you have to.

 

Avoiding Injury

It is important to remember that during the eccentric portion of the workout, your arms shouldn’t bend past 90 degrees. Also, make sure that the dumbells are in line with your chest and not held directly over your face.

Questions About This Workout?

The great thing about being a member of Worcester Fitness is that we are always here to help you achieve your goals! Send me an email if you'd like more info on maximizing your tricep workout! I'm also available for Personal Training sessions. You can learn more about personal training at this link - https://worcesterfitness.com/personal-training/

 

 

worcester-fitness-tyler-baily

Worcester Fitness welcomes Personal Trainer
Tyler Bailey to the team!

Tyler grew up with a love for sports and the outdoors.
 
He has played hockey and golf since he was younger and as well as High school Football and Racquetball at Nichols College. He doesn’t shy away from learning new sports as well. When he isn’t working, he hikes, and mountain bikes and has a passion for Olympic lifting.
 
His experience comes from working with youth as he has run fitness and nutrition programs at The Boys & Girls Club of Webster-Dudley for 60 plus youth. He finds that sports and fitness are essential to youth growth and development not only physically but mentally.
 
He also has coached and refereed youth hockey, football, and basketball for the past two years.
 
Tyler is a NASM Certified trainer with a passion for sports performance, Olympic lifting, as well as mobility and corrective exercise.
 
Right now, you can meet with Tyler on Saturday mornings from 7:00 am - 12:00 pm.  As soon as our brand new functional training center opens,  Tyler will be coaching HD Open Gym on Sundays from 7:00 am -10:00 am!

Did you know that March is National Nutrition Month?

 

Each week during the month of March, our Nutrition Team will be sharing easy to implement diet changes that, although simple...can make a huge difference in your overall health! Also, keep your eyes out for some helpful "take-aways" around the club...PLUS a "pop-up" event or two may be in the cards.

 

Eat fresh, eat healthy!

 

Learn more about our Nutrition Program Here

worcester-fitness-nutrition-month

laura-deleroy-worcester-fitness

Can you tell us about your competitive swim career?

I started back swimming Masters 9 years ago this July after taking 30 + years off and I love it. The sport is so much different for me now then when I was a teenager. It is more enjoyable and fun and I have met some of the other crazy swimmer people at the swim meets I attend ranging in age 20 to 99. It is an extended family and always wonderful catching up with them between races. My personal favorites are butterfly, Individual Medley and longer freestyle events.
 
One of my happiest swimming moments was in August 2014 in Montreal at the Masters World Championships. I was put on a relay swimming the butterfly leg that had an opportunity to break the World Record in the 200 Individual Medley Relay. The British women held it and we broke it by over 5 seconds. It doesn't seem like a lot of time but in the swimming community it is huge. My 3 other relay mates will always hold a very special place in my heart. The record was broken the following March by a team from South Africa but I just recently found out that it still remains a US National Masters Swimming Record. I still thank the woman that put all the relays together for the New England Masters Swim Club and who gave me this wonderful once in a lifetime opportunity. She always says to me: right place, right age, right speed. Wow!!

What have you done for work other than teaching swim?

I have been a Paralegal, Accounts Receivable Collector, Office Assistant for a Management Company, Lifeguard.

What does swimming make you feel like, while in the water?

When I teach swim lessons, it is very rewarding for me to see the faces of kids or adults that couldn't swim or back float. Not only are they surprised but those family members watching are in awe and amazement. That is such a great feeling to know that I have helped someone with a life skill. When I compete, workout or just relax in the water it is very centering for me. I find that I often go under the water and look up and just admire what's above and realize that some of the days challenges mean nothing. I also think a lot and make a lot of decisions about things that I couldn't before I got in the water. Swimming is fun for me, both teaching and competing. I have met a lot of wonderful people through Masters Swimming. We are a special group of people that share the same interest.

What do you like to do other than swimming?

I just completed my first Triathlon in early September. The Title IX women only. It was so much fun. I also competed in another Triathlon on October 20th in New York where I am originally from.

Who is your typical client?

Someone that does not know how to swim. I teach the basics and we grow from there. I consider back float, treading water and bobbing as essential life safety skills to master. I teach students of all ages beginning at 6 months of age. Right now you can find me in the pool every day except Friday and Sundays!

Questions about Swimming Lessons

Questions about this article or any of the programs mentioned?
Contact >> kat@WorcesterFitness.com

Editors Note:

Today, Worcester Fitness launches a brand new feature on worcesterfitness.com - Five Questions!

Five Questions will be a regular feature that we hope will help Worcester Fitness Nation learn more about our incredible team of fitness professionals. Not just their training, certifications and experience...but also some of their passions and motivations for why they choose to do what they do.

 

Plus, a little fun information too!

We hope you enjoy this new feature.

Tracy-Riley-Worcester-Fitness-Trainer

As a Spartan Coach, you encourage people to look beyond their perceived physical limitations. How do you do this?

Encouraging people to move beyond their comfort zone is what I love to do most! Four or five years ago when I first became certified as a SGX Coach and when Spartan racing was still in its infancy, many members were intimidated by the SGX logo and class. Most felt that they were not able to handle a class suited for obstacle course racers. Members would walk by and observe class, they would listen as SGX participants talked about an upcoming race or how they did during their physical assessments and wonder if they could do the same. Eventually, more members gathered up the courage to walk into class and participate. They quickly realized that it wasn’t as bad as they had assumed. Yes, Spartan training can be intense. It does include “non-traditional” movements/exercises (i.e. carrying buckets, climbing ropes, crawling under barbed wire, etc.) and it does feature many well conditioned athletes, but our main focus for everybody is foundational movements (i.e. bridging, planks, pushing, pulling, crawling, etc.), flexibility, stamina, and developing a positive mindset/attitude. So, how do I encourage participants to go beyond their perceived physical limitations? I tell them to commit to being uncomfortable! We all face unique obstacles in life and in training. Change your perspective and see obstacles as an opportunity to grow!  “Nothing worth having was ever achieved without effort.” - Theodore Roosevelt

What advice would give someone who has never thought of themselves as an “athlete” but wants to, or needs to, make changes to be healthier?

I believe that everyone has the ability to be an athlete. I once heard someone say, “if you have a body, then you're an athlete”.  An athlete can be someone who races, competes in sports, or workouts regularly to stay in shape. The person in the back of the pack at a road race or the back of the room during a group exercise session is still an athlete. Athletes all share some common traits. They embrace a healthy lifestyle and commit to improving their physical well-being through exercise. This definition captures people from all walks of life. Athletes challenge themselves to improve their agility, strength, stamina and coordination. They demonstrate dedication, focus, grit and enjoy physical movement. Everybody should consider themselves an “athlete in training.”  You do not need to be the very best at something to be an athlete.

What do you see as the next frontier in fitness training?

To be honest, I like the current fitness trend of team training - a small group of individuals working toward similar goals. It provides an opportunity for clients to take advantage of a coach’s expertise while maintaining a fun, supportive and competitive group dynamic.

One of your passions is coaching. What advice would you give to first year fitness instructors who are struggling to find their niche?

My advice for a fitness instructor struggling to find their niche would be to find what they are passionate about and gets them excited to workout while motivating others to do the same. Discover your passion by exposing yourself to a wide variety of fitness styles,  classes and instructors. Participate in random classes that are either offered at your facility or somewhere else. Talk and receive suggestions from members whenever you can. Then, pursue a professional certification that encompasses your new found passion. Lastly, experiment by programming a class or group training program for your members.

Contact Tracy Riley

Questions about this article or any of the programs mentioned?
Contact >> Tracy@WorcesterFitness.com

The next 8 weeks to Spartan will begin February 25th and finish April 20th.  This training is for the New Jersey Beast which will be on April 27th.
The cost is $150/10 pack for members and $180/10 pack for non-members.
Members enrolled in the HD program will use their sessions to be involved in the program.
Classes are held Monday 530pm.  Thursday 6pm and Saturday 10am.  The schedule of activities for each class are listed below.
The team is about to embark on a training mission, and the goal is The New Jersey Beast on April 27th. Our plan is to train together, travel together, and race together in small groups.  You'll feel the love throughout the program, and it will culminate with a great day at the beast.
Coach Tracy is skilled at teaching to your specific abilities. Each member of the team will have obstacles and challenges that they excel at and some that are daunting challenges.  That's what makes it special, there are ways to do what you're great at, and many ways to work through the challenges and experience tremendous personal growth.   The program starts on Monday February 25th at 530pm  and runs to Saturday April 20th 10am. As always, you don't have to participate in the races to be part of the team and do the training.  This is for everyone!  The structure of the program will be:
  • Mondays 530pm will be Spartan Strength & Power
  • Thursday 6pm will be Spartan Endurance
  • Saturday 10am will be Spartan Obstacle Training
For those  not currently enrolled in the HD Program for $50/month for 10 HD/Spartan classes, or $75/month for unlimited HD/Spartan classes - you can buy 10 classes for $150, non-members buy 10 classes for $180.  This is open to you, your family and your friends.  The more the merrier!
Enroll in the the program by contacting Andy and by purchasing your 10-session package for $150 for Worcester Fitness Members, or $180 for Non-Members.
Contact me at andy@worcesterfitness.com or Tracy at tracy@worcesterfitness.com with questions.

To Benefit the Children and Families from Why Me/Sherry’s House.

Sunday, March 3rd  8am-12pm Worcester Fitness

Join Worcester Fitness Nation for our Annual Spin-a-Thon to benefit Why Me/Sherry’s House.

Why Me stands for Worcester Helps Youth - Memories Everlasting and they have a fantastic home for the families of children fighting cancer called Sherry’s House.  Over 90% of the funds raised will go directly to help the children. You can’t get a more powerful charity and it helps people right here in our community.  This will be one of the most memorable and powerful events you’ve ever attended!

 

For over 10 years, the annual Spin-a-Thon benefited the American Cancer Society and raised over $100,000.  Last year, we moved our efforts to Why Me/Sherry’s House and we raised over $22,000!

 

Here’s how it works:  We have 30 bikes in a huge and special room filled with the most positive happy people you’ve ever met.  The instructors play music, motivate you, encouraging you to sing, dance, spin and sweat your way through the 3-hour event.  Some will ride the entire time themselves, many will stay on the bike the entire time without taking a break. Others will team up to share a bike with teams from 2 to 6 people swapping off at intervals determined by the team captain and the teammates.  Children and families from Why Me/Sherry’s House will join us to share their impact story and to ride the bikes with us! Costumes and other fun plans are strongly encouraged and welcomed!

 

Fundraising:  Each bike is responsible for a minimum of $300.00.  We will provide you with an online fundraising page that you can share with your social media contacts, friends and family so they can donate to your efforts in a safe and secure manner.  We ask each rider to register with a $25.00 initial deposit that goes to your $300 requirement. The funds will pour in as was proven last year with 30 riders raising $22,000!

 

Shirts, Energy and a Party:  Each registered rider will receive an exclusive awesome shirt.  During the ride, volunteers will offer snacks, drinks and other energy boosting supplies to get yours through your ride. Pretzels, Starburst, Gatorade, and water. After the event, there will be a big party at MacDonald’s Tavern at Worcester Fitness!

 

Can’t Ride but want to Help?:  For $300, you can have your company logo added to the back of our shirt and be mentioned countless times in our social media networks.  Also, you can make donations toward the event, or specific riders. Additionally, you can come volunteer, cheer, sing and dance and come to the party after!  Contact Andy to set this up!

 

How to Join the Fun!: Contact Director of Health and Wellness Andy Sharry at (508)852-8209 or andy@worcesterfitness.com to reserve a bike.  I will send you the fundraising link where you can register for $25.00.  If you are riding with a team, I’ll need to know the names and contact information for each rider and they will have to register.  You’ll need to supply me with your team name too. Then you can get moving on your fundraising efforts!

“This club is amazing… I’m a big fan of the weight room, the staff, the club members, and the steam room. I’ve met some incredibly friendly and welcoming people here. Want a protein smoothie on your way out? Here you go.

The bar attached to the facility for those who want to unwind after a long day and catch a game. Very cool. They also offer free fitness tests to measure some key body metrics so you can track your progress, includes body fat, strength, flexibility, cardiovascular, and blood pressure.

I’ve been to many gyms around the country and have never had that offered to me for free before. With that on top of the high-level fitness advice, they give you afterward, as a customer, that tells me they actually care about my health (instead of just the bottom line). Seriously cannot be more satisfied with this gym 

 Well done Worcester Fitness! Thank you for everything!” John Dinovella

John thank you so much for this incredible review! It means a TON to us.

More importantly, we are thrilled that you are getting results and enjoying it!

Interested in leaving a review for Worcester Fitness? Click this link and THANK YOU! > https://goo.gl/maps/XwR4hh7wG5F2

“Worcester Fitness is hands down one of the best gym experiences I have ever had! I started at Worcester Fitness when my boyfriend signed an employment contract in Worcester. I was extremely sad to go once my boyfriend signed elsewhere.
All of the staff and members are so friendly, making me feel so welcome as I knew no one in Worcester prior to moving there. I am big on group fitness and Andy’s spin classes are second to none! I also loved Tracey’s Muscle and Cardio Express classes.
Get a membership at Worcester Fitness, you won’t regret it! I miss it every day.”

Jenna Einarson, via Google Reviews

Thank you SO MUCH Jenna Einarson for your kind words about Worcester Fitness! We loved having you at the club and hope to see you if you come back to Worcester for a visit!
Interested in leaving a review for Worcester Fitness? Click this link and THANK YOU! > https://goo.gl/maps/XwR4hh7wG5F2