News from Devon Fitness Club

If you're considering using lighter weights and more repetitions to get stronger or improve the appearance of your muscles, think again. High-repetition, low-resistance training is usually not sufficient to stimulate significant gains in either strength or muscle size. In fact, unless you're extremely de-conditioned, this type of training is usually ineffective in promoting any kind of health and fitness gain. Also, excessive repetitions could lead to overuse injuries, lack of results − and frustration. How do you know what to do?

The most frequently recommended approach has also proven to be the most effective. Regardless of the specific activity, limit yourself to 10 or 12 repetitions. Then choose weights that will require extra effort in order to complete the last few reps. At the end of the set, if you feel as though you could have done five more repetitions, your weight was too low, increase the weight next time. If you feel that just one more rep would be nearly impossible, you have a good balance between pounds and repetitions.

To fine-tune your workout and make maximum use of your time and effort, make an appointment with one of our personal trainers. Sometimes just one session can be enough to put you on the right path.

Why Use a Personal Trainer?

The pioneer spirit aside, there are times when re-inventing the wheel can be counter-productive to your progress. The assistance of a qualified expert trainer can help you make more progress more quickly, with less aggravation, and without the risk of injury involved in improvising your own exercises. A personal trainer gives you these advantages:

1. Your personal trainer will help you to develop a customized program based on your personal goals and individual abilities.

2. You will learn the correct way of using all facilities. This maximizes progress while minimizing risk of injury.

3. You will learn the limits of your physical capabilities, and how to expand them.

4. You progress at your own pace. Your only competition is your own personal best.

5. Your Personal Trainer will encourage and motivate you to do what you know you need to do - even when you don't feel like it!

6. Most of all, by guiding your efforts, your personal trainer will help you to enjoy the greatest possible benefit from your membership here - ACHIEVING YOUR GOALS!

If you would like help starting or changing your strength-training routine, please schedule an appointment with one of our trainers to learn proper form & function and to incorporate new exercises! All new annual members receive 2 free training sessions, so if you have not used yours yet, you can use them now! All additional sessions start at $80/hour and are a fantastic investment in your health and future. Gift Certificates are always available for birthday & holiday ideas! Call to schedule your appointment 610-240-9916.

New Equipment Update:

Life Fitness Ab Machine: ordered!

Life Fitness Tredmill w. ipod doc! ordered!

6 New Precor Elypticals: arrived! 12/07

Nautilus Incline Chest: arrived! 11/8/07

Nautilus Deadlift/Shrug - arrived! 11/8/07

Nautilus Seated Tricep Push - arrived! 11/8/07

New Ab Coaster - arrived! 9/07

Tred Climber - a walking machine with

independent treds for each foot!

in the cardio area - arrived 9/07

this is a "demo" item, tell us what you think!

Trainer's Corner: Yuri Trump

"Fitness is a lifestyle, not a catch-phrase. It happens when the balance of proper nutrition, cardiovascular conditioning, flexibility and strength training harmonize, turning goals into reality" Yuri Trump, ACE Personal Trainer

Yuri moved here from Vermont a few years ago bringing over 10 years of experience with him. He began pushing his body to the limits while training for soccer, basketball, skiing and hiking as a boy. In high school he dreamed of playing Division I soccer so he developed training routines to make himself faster, harder and stronger. While at the University of Vermont, his desire to discover and push his own limits manifested into a desire to help other achieve their own fitness goals. After leaving UVM, he began personal training under the tutelage of an accomplished power-lifter and bodybuilder. Today he continues to push himself to excel in all areas of his life and hopes to help his clients achieve the same.

Testimonials:

"I hit bottom with my weight gain in 1998 weighing 182lbs at 5'2". The thought of joining a health club was very intimidating having never competed or played in any scholastic sports. The day I finally decided to join was the day I met Yuri Trump. From day one, Yuri made me feel comfortable in a foreign environment. He always reminded me not to compare myself with others, but to work hard and set short-term goals. Well, it worked! Consistently setting those short term goals not only took me from a size 16 to a size 2, but recently I even competed in the VT State Body Building Championships! In 2003, as a Novice, I placed 4^th in the Master's Division. In 2004, I moved up to 3^rd. I am now 45 years old and am in the best shape of my life, Thanks to Yuri!" ~ Deborah Chase, 45

"Yuri's knowledge, ability and enthusiasm in training his clients are second to none. It is his passion in life. He is a marvelous teacher who can clearly explain any fitness routine and the science behind it, no matter how complicated. Yuri knows how to safely take you to the limits of your strength and then push you just a little beyond. His energy in the gym is infectious and if you are disciplined enough to follow his guidance exactly, you can reach whatever fitness level you want!" ~ Peter Potts, 38

To schedule a training session with Yuri, contact anyone at the front desk. We will be happy to assist you!

Group Exercise Updates

Add a dose of high energy and motivation to your workouts with group exercise classes. Devon's dynamic classes are a fun and challenging alternative to weight and cardio routines you do on your own. With different class styles from kickboxing to pilates, Devon has a class that will grab your interest. Set an appointment with yourself, come in, get a great workout, meet other members & return to your day knowing you got an awesome workout!

Try one of our classes:

Spinning

Power Pump

Matt Pilates

Total Body Conditioning

Kick Boxing

Step & Step Intervals

Hip Hop Dance

An All-Ball Class

Classical Yoga and Power Yoga

For our full schedule, click here:

Class Schedule

Happy New Year!

You may be seeing lots of new faces in the club! Please welcome them and congratulate them on starting a program at Devon Fitness Fitness! New Year's is the biggest time of year for people to start an exercise program and it's perfect timing with The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) new updated

physical activity guidelines for healthy adults 18 - 65, and those over 65 for weight maintenance and to reduce the risk of chronic disease and premature death:

Basic Recommendations for Adults over 18:

1) Cardio:

Moderately intense cardio exercise for 30 min/day, 5 days/week for weight maintenance. A moderately intense workout is defined as working hard enough to raise your heart-rate and break a sweat yet still be able to hold a conversation.

Vigorously intense cardio for 20 min/day, 3 days/week (unable to hold a conversation)

For weight-loss (vs. maintenance), 60-90 min/day, 5 days/week may be necessary.

AND

2) Strength-Training:

8 - 10 strength-training exercises with 8 - 12 reps of each, 2 days/week on non-consecutive days.

The 8-10 exercises should cover all your muscle groups: shoulders, biceps, triceps, chest, back, quads, hamstrings, gluts, calves and, of course, abs. Your goal would be 2 full-body strength-training workouts each week.

The core recommendations remain the same, but confirm that "more is better". The new guidelines recommend strength training to increase muscle strength and go on to emphasize that more physical activity, above and beyond the recommended guidelines, provides even greater health benefits.

Need someplace to begin? Be sure to see one of our trainers who can assist you in creating a personalize program for you and your lifestyle and your goals.

We are here to assist you in achieving your health & fitness goals any way we can!

Sincerely,

John, Lisa and the entire staff

at Devon Fitness Club

Issue: February 2008

8/07

As a nation, we have difficulty in accepting a simple truth: many common ailments are the result of improper nutrition. We literally make ourselves sick. Overfed and undernourished, we resist any form of change. Rather than correct our eating habits, we take a variety of OTC and prescription medications to correct the various conditions from which we may suffer This seems a backward approach: first, we poison ourselves; then we reach for the antidote.

There was a TV commercial showing an overweight man looking longingly at a buffet line, reluctant to serve himself due to the discomfort of acid reflux. Seeing his distress, a bright young man at a nearby table offers a popular patent medication to relieve the symptoms. In the next scene, the smiling overweight man had filled a plate to heaping capacity. What's wrong with this picture?

When I was dealing with acid reflux, friends would ask, "What are you taking?" I wasn't taking anything. I stopped eating what was giving me acid reflux! If I don't take the poison, I don't need the antidote. Simple, isn't it?

Famous nutritionist Nathan Pritikin, known as "the man who healed America's heart," reversed severe arterial blockage by changing his eating habits. Rather than reach for a pharmaceutical antidote for his condition, he simply stopped taking the poisons that were causing it. For a man diagnosed with terminal coronary artery disease in his 40s, he ended up running marathons in his late 50s!

Many medical conditions do require medication, surgery − or a combination of both. When that's what you need, don't hesitate to seek qualified professional help. But a wide array of other ailments such as acid reflux, acne and other assorted skin conditions, allergies, chronic fatigue, constipation, coronary artery disease, depression, diabetes, high blood pressure, indigestion, low energy, obesity, osteoporosis and tachycardia are very often treatable through professional nutritional counseling and exercise.

If something's troubling you, nutrition may be a helpful solution. Carefully selected foods and wholesome supplements are the natural healing agents that have no harmful side effects. For details, see one of our nutritionists. Make an appointment today by stopping by the front desk. Or call us at 610-240-9916. Your first 15 minute appointment is free!

by Emmet Robinson, Morning Manager

Nutrition

New Year, New Nutritionists, NEW YOU!

Devon Fitness is pleased to announce the new Nutrition Department:

"THE NUTRITION COACHES"

The Nutrition Coaches will provide:

� one-on-one weight-loss counseling

� sports nutrition counseling

� resting metabolic rate measurements

� computerized nutritional analysis of your current food choices

� individualized menu plans tailored to your lifestyle

� nutrition education counseling

� supplement counseling

� grocery shopping expeditions & food label education

� "Weight Wise" a 10-week group counseling program

Meet the Coaches:

Barbara Myers, B.S., Registered Dietitan & Licensed Nutritionist

Founder of The Nutrition Coaches at Devon Fitness Club

Barbara is the recipient of Pennsylvania State Senate's Health and Wellness Award for "Weight-Wise" which she founded in 2001.

Her experience is extensive:

� Trainer in Weight Control, Pennsylvania Prime Time Health

� Nutrition Consultant for Montgomery and Delaware Counties Departments of Aging; Nutrition Consultant for Delaware County Head Start & Other Programs

� Former District Manager of Health Care, ARAMark Services, Inc

� Former Clinical Dietitian, Hospital of the University of Pennsylvania

� Certified: Trainer for "Choosey Kids" Program

� Certified: American Dietetic Association: Adult and Pediatric Weight Management

Katie Marger, B.S., M.S., Registered Dietitian & Licensed Nutritionist

Penn State University Graduate in Nutrition and Dietetics

Master's Degree Graduate from St. Joseph's in Nutrition Marketing

� Former Consultant Indian Valley YMCA in Nutrition Education

� Former Health Educator, Penn State Cooperative Extension

� Former Wellness Coordinator, Allegheny Hospital

� Former Clinical Dietitian, Hospital of the University of Pennsylvania

Katie is available at Devon in the evenings from 2 - 9 pm, and Saturday mornings for individual counseling. And she will lead the Weight-Wise courses Monday evenings and Saturdays.

Heather Lukens, B.S. in Dietetic & Nutrition Sciences

West Chester University Graduate in Dietetic and Nutrition Sciences

� "Weight-Wise" Trainer for Montgomery County

� Former Nutrition Coordinator, Weight-Wise and Head Start Monthly Newsletters

� Former Supplement Associate, The Vitamin Shoppe

� Former Dietary Consultant and Fitness Trainer, Student Union Fitness and Wellness Center, West Chester University

Heather is available at Devon in the mornings from 6am - 1pm for individual counseling and she will lead the Weight-Wise course Thursdays at lunch.

The Nutrition Coaches are extending free-15 minute appointment to ALL members, new and old, and they will finish sessions with existing nutrition clients who have unfinished packages from 2007. So whether you've seen our prior RD(s) or not, you are welcome and encouraged to meet with our new Nutrition Coaches to see how they can help you kick off the New Year in the best and healthiest way. For more information on Weight-Wise, group counseling, please call them at 610-240-9916. They are currently enrolling new participants.

"WEIGHT WISE"

Group Nutrition Counseling

WHAT IS WEIGHT-WISE?

The Pennsylvania State Senate awarded Barbara Myers The Health & Wellness Award for her "Weight-Wise" program.

Weight-Wise will:

� give you effective food plans you can adapt to your lifestyle

� teach you the nutrients and their importance for weight loss

� help you when you eat out and/or eat in fast food restaurants

� provide a group setting for support

� give you weekly educational sessions for continuous learning

� show you how to better your health and

� improve your wellness for an overall healthier body & mind

For a New Year and a New You: Come join other Devon Fitness members and learn to improve your nutrition habits & your health!

Stay tuned for the next set of classes this Spring!

Courses will be 10 weeks for $150

Class size limited to 20 participants

Step 1: Call 610-240-9916 to set up your free 15-min appointment to meet the Nutrition Coaches to find out how they can help you!

Success Story

If you have a success story about yourself or someone else that you'd like to share, please let us know. It can be a weight/health success story or a work, community or family success story. We want to spread the good news and help celebrate all the joy and happiness we can!

Massage from Moje Ruka

Would you like to be healthier this year and reduce the negative affects of stress?

If so, we have the answer you have been looking for:

~ MASSAGE ~

For most people the New Year is a time to take an inventory of one self. Many people choice to focus on being healthier. This new healthy lifestyle may include a new work out and/or a new way to look at food but most changes to our life and body cause stress.

Receiving regular massage will help to reduce this new stress by increasing our body's natural level of endorphins, also known as "natural pain killers" which give us the feeling of euphoria.

If you are a new member to Devon Fitness Club or a first time client to Moje Ruka Muscle Therapy you will receive $10 off your first massage*. For more information about all the different types of massages we offer along with our rates please visit moje ruka.

So what are you going to giving back to your body? In order to be truly "healthy" we must focus on every part. We are looking forward to helping make 2008 a healthy, happy and as pain free of a year as possible!

* CANNOT be used towards the purchase of gift certificates or with any other discount offers.

Member & Staff Updates!

Member Updates:

Engagements: anyone?

Weddings: anyone?

Birth Announcements:

Scott Palmer had a boy! Ian Palmer was born 1/7/08 weighing 8.12oz. He is a their second son.

Staff Updates:

New Faces:

Kellie Doherty - will be working afternoons, nights & weekends.

Kate McGough - will be covering the juice bar parttime in the evening

Please welcome them to Devon!

Hosted byTrattoria San Nicola

Business of the Month

TRATTORIA SAN NICOLA

THE ART OF FINE DINING

Enjoy award winning Italian cuisine in a charming rustic atmosphere. Trattoria San Nicola is much more than just a restaurant serving lunch and dinner with authentic Italian flair, it is an experience in the true "art of fine dining", rich in original artwork, fine food and beverages.

668 Lancaster Ave, Berwyn 610-296-3141

4 Manor Rd, Paoli 610-695-8990

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Our web-based Member Business and Service Directory continues to pro-duce results. A member in need of pro-fessional hair care found just what she needed by going to our website and per-using the directory. You can find what

you need there, too, but if you want others to find you, you'd better be listed!

For a complete list of our Members' Businesses & Services and more links, click here:

Member Services Directory

Member Referrals:

Do you know someone who might enjoy a Devon Fitness membership? Ask us for a free week trial to give to them. When they buy an annual membership, we will add 1 FREE MONTH to your membership!

Member Renewals:

Remember to renew before you expire to get a NEW Devon Fitness T-Shirt!

Email or stop by the front desk to confirm your renewal & select a new t-shirt.