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EVENTS CALENDAR Devon Fitness Club
Devon Fitness Class Schedule
Nutrition "Energizers" - free Seminar
March 18, 2008 = "fueling your workout"
and first tuesday of each month thereafter |
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Strength Training 101 |
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Spring is Here!
You can smell it in the air, feel it in sun, and see it with longer daylight hours! Soon (before you know it), Summer will be here... Here are a few common issues we've seen over the years - people get stuck in a rutt, doing the same exercises the same way ever since they started working out. We are creatures of habit, so what we learn first is what we tend to repeat ad infinitum... To get ready for Spring & Summer and beach season, here are some pointers:
Change your Routine -
Alternate your cardio workouts between different machines (tredmills, elypticals, virtual bikes, step mills, stepper etc). Change it each time you work out.
See a trainer to change your exercises -
We have atleast 10 different body parts that all need strength exercises (shoulders, biceps, triceps, chest, back, abs, quads, hams, glutes, calves). Devon Fitness has an average of 6 different machines for each body part - so, if you're doing the same machines all the time, it's time to change to a new machine or add some other free-weight exercises to your routine. You'll be surprised at the difference a little change will make! If your routine has gotten easier over time, it's time for a change. You've gotten stronger and now it doesn't take as much energy (calories) to do what you're used to doing. Time to try something new (something you're not used to doing). The new machines and exercises will challenge you in a new way and will require more energy (calories) again thereby giving you a better workout (again) and better results.
Try "Interval Training" -
Interval Training ends the monotony of doing cardio the same pace for the same time/distance & will challenge you to go faster. PS: If it's harder to do, you have to use more calories to do it which is a better workout and you'll get better, faster results! If your workout is now easy to do, you can step it up a notch (speed or incline) until it's not so easy again...
Vary the Classes you Take -
Or start taking classes if you haven't tried any... Classes are a great way to get a super workout in an hour. You can schedule the class in your daily planner and the instructor will tell you what to do and you'll be in and out quickly having accomplished a great workout! If you want to boost from your existing classes, try more weights or resistance. Substitute a cardio class for your regular cardio machine - change it up & do something new! Plus, you'll enjoy all our instructors and our other members! | 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 Personal Training is 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.
Meet Our New Trainer:
Deborah - Deborah's specialty is training women of all ages & fitness levels. She began training because she was dissatisfied with her career in corporate america and wanted to enjoy a career where she could help people in a positive way.
She's been a trainer since 2005 starting at the University of Pennsylvania. She is AFAA certified.
Deborah is available:
tuesdays 1 - 8 pm
wednesdays 12 - 8 pm
thurs & fri 6am - 10am
You can schedule with her at the front desk.
New Equipment Update:
Life Fitness Tredmill w. ipod doc! arrived 3/08!
Life Fitness Ab Machine: arrived 3/08! 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! |
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MEET THE TRAINER:
TIFFANIE RADFORD
Tiffanie graduated with a Bachelor's degree from Westminster College in 2000. She was born and raised in the Pittsburgh area and moved here in 2002. She has been working for John and Lisa and Devon Fitness Club ever since.
In high school and college Tiffanie was on the track and cross-country teams. She completed the ACE Personal Training course and specializes in weight training and cardio training using the using principals and exercises that she can modify and tailor to any individual. She works with men and women who want serious training as well as those just starting out and who are new to the fitness experience. As a runner and athlete herself, she works with both adults and students who want to improve their athletic performances.
Here are some comments from Tiffanie's clients:
Marla Furjanic
"Tiffanie's ability as a trainer is apparent as soon as you meet her. From her friendly personality to her amazing workouts, she has taught me how to master form and target the areas that are usually hard for me. She puts variety into my workout, which helps me to keep it from getting boring. It has kept me motivated and coming back for more."
Mark Carrow
"I've seen more results working out with Tiffanie than I ever did before. Having had a male trainer in the past, I was skeptical about the change, but Tiffanie makes me work harder than any of my prior trainers ever did. I saw incredible strength and body improvements in just the first few weeks with her. I feel better than I've felt in a long time. Tiffanie is a top notch trainer - I'm hooked!"
Rita Harper
"I've worked with personal trainer's for over 25 years, and Tiffanie pushes me to work harder than I've ever worked before. She is my personal drill sergeant and really motivates me to maintain consistent workouts. She sincerely listens to my goals and helps me to make noticeable changes in my trouble areas."
Beth Duffy
"Tiff always provides challenging, yet fun workouts. She pushes you to achieve your best during each session. Tiff always encourages a combination of strong physical health and good nutrition habits and inspires me to work hard each day to maintain a healthy lifestyle. She's the best!"
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If you would like to schedule an appointment with Tiffanie, you can contact the front desk. She is available by appointment Monday - Friday 5:30am - 9pm and Saturday mornings. And be sure to take her Pump & Abs class M,W, F at 12 noon and Saturday mornings!
Remember all new annual members get 2 free training appointments to help get started. |
| Group Exercise Updates |
WELCOME BOBBY LOHSEN
Bobby played quarterback in college football, was a competitive swimmer on the US swimming team (90-93) where he qualified for Olympic trials, broke the east coast record for the 50 and 100 meter free style, and assisted in swimming clinics for all ages. His current hobbies are outdoor cycling and races including most 100+ mile rides for charity, weight training, and competitive flag football. He has a 4th degree black belt in Kyokushin style karate, was co-founder and head instructor at Karate One in San Francisco since 1995. He trained students to compete in Golden Gloves (California) where one of his trainees won in 2001. He has experience teaching many group exercise classes including boxing, kickboxing, muay thai style kickboxing, bootcamp, spin, strength and cardio training, weight training and self defense.
Come try one of Bobby's classes:
Monday 6pm spin class
Thursday 6:30pm total body conditioning
Friday 6am spin class
Saturday 9:30am spin class
ZUMBA DANCE comes to Devon!
I am Carolina Cuevas, your certified ZUMBA instructor, an energetic native of Colombia, lover of dancing and fitness.
ZUMBA is a fusion of Latin and International music. The routines feature aerobic/fitness interval training with a combination of fast and slow rhythms that tone and sculpt the body. It is a mixture of body sculpting movements with easy to follow dance steps. I hope you will enjoy the party !!!!
Class Time is Saturdays at 9am -
COME JOIN THE FUN
All our classes are free to members! For our full schedule, click here:
Class Schedule
New To Devon: Private Yoga
with Diane Cooney
Curious about yoga? Looking to deepen your practice? Can't make the scheduled classes? Try a private yoga lesson!
Yoga has been around for thousands of years, and people continue to benefit from a regular practice. You can improve your strength, flexibility and balance. The one hour class will be tailored to your needs!
Diane Cooney is a registered yoga teacher. Her area of focus has been influenced by Astanga and Iyengar traditions. She has studied with Baron Baptiste, Simon Park, Gerard Arnaud.
Private Yoga can be scheduled at Devon whenever the group ex room is free. Introductory rate $60/hour and 20% off your first private lesson! Call the front desk for more information 610-240-9916
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| Need a Vacation? |
Exclusively for Devon Fitness Members!
You can rent our townhouse on the beach in Puerto Rico! Enjoy the beach, golf, tennis, horseback riding, scuba, snorkling, dining all located in our private resort of Palmas Del Mar. Hike in the rainforest, shop & sightsee in Old San Juan just 45 minutes away. The US Carribbean Island of Puerto Rico is just a 3-hour direct flight from Philadelphia with no customs to go through! For more information, and to check rates & availability, see Lisa at Devon Fitness, or call 610-240-9916.
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| JOIN OUR LIST |
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When the small itchy bumps on my skin became intrusive, I finally sought professional help. As the dermatologist checked out my condition, I asked him three questions
1. What is this?
2. What causes it?
3. What is the proper treatment?
With a kind and patient smile, he replied, "I don't know; I don't know and I don't know − but I can give you a prescription to stop the itching." For his fee of $160.00 I hadn't learned anything. How did I finally find relief?
A friendly chat with our nutritionist led to the topic of body chemistry. That, in turn, led to a discussion of Ph balance. I learned that my food choices, though appropriate for good general health, had slowly turned my overall body chemistry toward a high level of acidity. I needed to become more alkaline. With additional counseling, and the aid of a recommended book, simple modifications were made in my daily food intake. Over the next 90 days the problem was gradually resolved.
We really are what we eat. If you're experiencing a health concern, nutrition may be the answer. Make an appoint-ment with one of our nutrition coaches today. Your first 15-minute consultation is FREE.
by Emmet Robinson, Morning Manager |
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Nutrition Nuggets from The Nutrition Coaches |
FOODS THAT FIGHT BELLY FAT!
These ingredients hold the power to truly transform your body, not to mention lengthen your life. The secret is their magical "MUFA" (Aka good fat!)
Olive Oil ~ Almonds ~ Avocados ~ and, yes - chocolate (dark, 60% cocoa)
These can't-live-without-'em foods share unique health properties. They're packed with monounsaturated fatty acids (also known as MUFAs) those good-for-you fats that protect you from chronic disease and, according to new research, can help you lose fat, specifically around your middle.
There are five major categories of MUFAs: (1) oils, (2) nuts and seeds, (3) avocado, (4) olives, and (5) chocolate.
Eating one serving of any of these foods at every meal will help reduce your accumulation of dangerous belly fat; control your calorie intake and you'll lose inches and pounds, too--especially around your waistline. They will also control your hunger and boost your energy and they are easy to fit these meals into the Flat Belly Diet menu plans: olive oil (as a salad dressing), almonds (easy to pack in a zip-lock bag and eat anytime, anywhere), avocado (add a few slices as a garnish to your salad or with a meal), chocolate (do we really need to tell you how to eat chocolate? Didn't think so. Just keep it to the dark, mostly cocoa chocolates, and pre-pack just a square in a baggie - not the whole bar).
Health and nutrition professionals recommend approximately 50-60% of the calories in our diet come from carbohydrates, no more than 30 % from fat, and the remaining 10-20% from protein (think of .5+ gram of protein per pound of body weight. So for a woman of 150 lbs who works out & strength trains, think 75-100+ grams of protein a day. For a 200lb man, think 100-150 (even as much as 200) grams of protein a day). While the exact percentages may vary for athletes based on their sport or training program, these guidelines will promote health and serve as the basis for a diet that will maximize performance.
The Nutrition Coaches are extending one free-15 minute appointment to ALL members. You are welcome and encouraged to meet with our new Nutrition Coaches to see how they can help you jump-start your membership 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 for their April classes.
The Nutrition Coaches will provide:
Ø one-on-one weight-loss counseling
Ø sports nutrition counseling
Ø resting metabolic rate measurements
Ø computerized nutritional analysis of your current food choices
Ø individualized menu plans tailored to your lifestyle
Ø nutrition education counseling
Ø supplement counseling
Ø grocery shopping expeditions & food label education
Ø "Weight Wise" a 10-week group counseling program
currently enrolling for the next (April) class
FREE 15 MIN BREAKFAST EVALUATION
What are you eating for the most important meal? Make a appointment at the front desk or with our nutritionists and say "Breakfast Analysis" and we will guide you on your way to eating a better breakfast
FREE NUTRITION "ENERGIZER" SEMINARS
These are free seminars, held the first Tuesday of each month
starting: TUESDAY MARCH 18, 2008 AT 7:00 P.M.
TOPIC: EATING TO FUEL YOUR EXERCISE REGIMEN
MEET KATIE MARGER, MS, RD Bring your questions!
WEIGHT-WISE GROUP NUTRITION COUNSELING
BATHING SUIT WEATHER IS ALMOST HERE!
Weight-Wise is a 10 week program designed to show you how YOU can loose a minimum of TEN POUNDS! We give you the tools how to change your eating patterns. Ramp up your exercise program to facilitate weight loss. Learn why our eating plan is designed for a lifetime of healthy eating. This is not a DIET diet. Diets don't work- we will tell you why
Register for one of the next Sessions:
a. Monday Night 7:35 - 8:35 p.m.
Starts: 4/7/08 (NO class Memorial Day)
b. Thursday Noon 12:15 to 1:00 (bring your lunch)
Starts: 4/3/08
c. Saturday Morning 10 :45 -11:45
Starts: 3/29/08
Classes are fun, interactive and done in a group setting with plenty of advice and support from your fellow attendees. Get weighed every week!
Devon Fitness has graciously permitted us to let you bring your non-member friends from your office!
MARCH IS NATIONAL NUTRITION MONTH
For more nutrition education and help, make an appointment with us - we're here to help you!
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!
See our Website's Nutrition page for a complete list of the Coaches' services, the free Nutrition Seminar schedule, available supplements for optimal health, weight-loss, heart health, energy, mens & womens needs and special populations. Unless your diet is "perfect" you could benefit from atleast a multi vitamin and omega 3,6,9 oils. Our supplements are all pharmaceutical-grade, third-party tested, made from the purest raw materials and, since we buy direct from the manufacturer, our prices are better than those of other local retailers. Practically anything you buy somewhere else, we can special order for you at Devon Fitness even if we don't stock it on our shelves. See Lisa Hoekstra at the front desk for special-order information. |
| Peak Potential, Dr. Brian Capaldi, Chiropractor |
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Case Study: Non-Surgical Conservative Resolution of Cervical Disc Herniation
Approximately eight weeks ago a patient entered the office and presented with a cervical disc herniation confirmed by an MRI. She was experiencing severe persistent pain, numbness of several fingers in her right hand, and a loss of strength and dexterity. It was recommended to her by her primary care physician to consult a surgeon to reconcile the problem. Instead of following up on that recommendation she came into my office for an initial examination and possible treatment. Initial examination revealed positive tests for cervical disc involvement, vertebral joint dysfunction, and muscular asymmetries around the involved joint complex. After further discussion the patient decided to began a conservative treatment plan including manipulation of the spinal joints, soft tissue mobilization of the involved musculature, and core strengthening of the cervical muscles. The patient began seeing results at the end of the first week of care. She had better mobility in her neck, less pain, and her strength began to stabilize. By the end of the third week of care all of the symptoms were completely resolved except for the numbness in the fingers. By the end of the treatment program she had full resolution of all of her symptoms. She was released from care with a full set of detailed stretches and exercises that she can do at home and at the club to maintain the results that she obtained from her treatment.
This is just one of many examples of conditions that have responded positively to conservative care in our office. We have dealt with a wide spectrum of musculoskeletal and neurological problems and have the expertise and the means to handle them. Our office is fully equipped with an x-ray machine, therapy equipment (TNS unit and electric stim to mention a few), and the latest tools in the chiropractic profession to analyze and treat your spine.
All Devon Fitness members are eligible to receive one free Myovision computerized analysis of the symmetry of the muscles in your back. This is FREE to all members, takes only 15 minutes and is an objective non-invsive look at your back's musculature. To schedule your free visit call Peak Potential at 610-240-9010.
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| Massage from Moje Ruka |
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MASSAGE & FITNESS (Part 1)
Beverly Sizgorich, CMT, owner Moje Ruka Muscle Therapy
More and more fitness enthusiasts are including massages into their conditioning program.
ARE YOU SOMEONE WHO RUNS, CYCLES, SWIMS, PLAYS TENNIS, GOLF, SQUASH, ETC., STRENGTH TRAINS, DOES AEROBICS, PILATES, YOGA, ETC.?
IF SO, MASSAGE CAN HELP:
Improve blood & lymph circulation
Relaxe muscles & you
Assist with removal of waste products
Better cell nutrition
Normalize elasticity of tissues
Assist with faster healing of injuries
Keep in mind that just like exercising regularly, you should get a massage on a regular basis!
We offer all new members a $10 discount on any Swedish or Therapeutic massage.
If you have any questions please contact me at 610-647-4999 or Beverly@mojeruka.com. and remember 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. |
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Member & Staff Updates! |
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Member Updates:
Birth Announcements:
Heather & Ray Peacock: Colin, born 2/29/08
Tracy & Mike Viola: Ashley Eleanor, born 3/15/08 their first baby! All are doing well. You may know Tracy from our newsletter cover photo and advertising billboard. She and Mike met at Devon, got engaged at Devon and now welcome their first child. | |
| 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! |
| 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
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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:
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