Fusion Cross-training Expands to Mt Laurel, NJ

I am very proud to announce the grand opening of Fusion Cross-training's 2nd location in Mt. Laurel, NJ on Monday April 5th.  We have partnered with Future Fitness, a large, premiere fitness club chain in South Jersey to offer our powerful Fusion Cross-training group fitness program in a special studio built for us inside their Mt. Laurel club.  With this partnership we are able to offer the best in training with the best in self serve facilities in one convenient location. If you know anyone in Mt Laurel or nearby areas in New Jersey if you could please forward this April grand opening promotion to them. NOTE:  The Mt Laurel location does allow non Future Fitness members to join the Fusion Cross-training program, however the packages/memberships between the locations are separate.  We cannot yet track across locations and prices are slightly different then Philly with discounted options for Future Fitness members.

FREE Acrobatic Yoga Workshop @ Fusion 3/6

What in the world is Acrobatic Yoga?

Go to the website for tons of videos, info on the coaches and more info.
>Acrobatic Yoga Videos<Click Here
FREE Workshop @ Fusion
Date: Saturday March 6th
Time: 1PM
Who: Coach Lex (my gymnastics coach!)

Sign up at Fusion or email Gavin (gavin@fusioncrosstraining.com)

Acrobatic Yoga focuses on the acrobatic side of Acroyoga. Our style of Acrobatic Yoga blends Acrobalance, Acroyoga, Adagio Balance and Icarian Games. This contemporary sport is very accessible and accommodates many body types. Acrobatic Yoga highlights the strength, coordination, balance, flexibility, and range of motion that the human body can attain. Partnering can occur in same sex and/or coed base and flyer roles.

New participants are quickly inspired to create new sequences and moves. Beginners and experienced athletes alike observe positive results rapidly, making this sport very satisfying, and leaving participants hungry for more.

Spring Boot Camp (as seen on NBC) Starts Mar 22nd

"If you work the program, it works"

Burn Fat,
Build Strength
and Get Fit
Everything you Get:
10 weeks of Unlimited Group Cross-training, 2 Mandatory Outdoor Workouts (Tue/Thur 6:30-7:30am in local parks), Fitness Assessments, Goal Setting, Attendance Checks, 10 Eating Principles/Exercises.

Fitness Investment: $329   *Limited Space
Hit our website or Facebook page to watch the complete summer boot camp on NBC10 Philadelphia's "Be a 10 n 10" series.

March Training Cycle: Athletic Power

Stack 2 increased our strength, intensity and belief in our body's abilities, Stack 3, the final training cycle,will put it all together: balance, speed, and strength to challenge your athleticism with some of the toughest workouts yet.  These explosive movements challenge different muscle fibers and energy systems, keeping your body/muscles/abilities/fitness progressing.  The more muscle the less fat.

Cardio: shorter distance/time intervals at high intensity speeds, hills or both at the same time.  Sprint up that hill!
Examples: 30 sec-2 min, 80-100% speeds, medium-steep hill levels, etc.

Strength: big multi-joint movements, plyometrics, combining cardio and strength at a faster  pace 1:1 count, working with high resistance at low-moderate repetitions (6-10 men, 8-12 women) and use of Density Circuits, which fix the reps and time and go for max sets. 
Examples: kettlebell swing, full clean and press, wood choppers, snatches, burpees, band speed curls/extensions/flies, shoulder press jumping jack, plyo push-ups (hands leave ground), suspension ab swings/pikes, etc.

Fusion Cross-training's Complete Phased Training Approach
Phase 1:                     Phase 2:                     Phase 3:
Stability &                   Strength &                 Athletic
Endurance                  Conditioning               Power

March Split Routine by Day:
Monday - Legs, Back, Biceps
Tuesday - Chest, Shoulders, Triceps
Wednesday- Back, Legs, Biceps
Thursday- Shoulders, Chest, Triceps

Refer-a-Friend and Legal Month

Refer-a-Friend
There are 3 months til summer so it is truly the last chance to make an impact on your fitness and body. Grab a friend to help keep you on track and do it together.  You receive a free shirt or Camelback water bottle, etc. for the referral and they pay no enrollment.

Go to the website for tons of videos, our schedule, and more info.www.fusioncrosstraining.com
Legal Month
In addition if you know anyone working in legal related jobs: lawyers, judges, para-legals, etc. they receive an extra special offer for the month of March.  Everyone needs a good lawyer at some point in their life, so Fusion wants to keep them fit and stress free.

Gavin Explains Suspension Training to Enhance Your Workouts

Gavin McKay, master trainer and creator of Fusion Cross-training shows NBC Philadelphia viewers why and how he uses suspension training as a fundamental part of his strength training workouts. Suspension training adds instability, functional strength, power and body weight challenges in infinite levels of intensity. For more fitness, training and gym information visit http://www.fusioncrosstraining.com

Working your Body Type: Diet and Workout Variations for Endomorphs, Ectomorphs, and Mesomorphs

Do you know your body type?  Do you know how to adjust lifestyle factors based on it?

From experience we know that some people are simply shaped differently, have certain natural abilities and react to foods differently.  In Western science terms we have body and psychological typing. The three main body types... Endomorph, Ectomorph, and Mesomorph are the extreme types and used as a way to help us understand the various poles and triangulate our individual composition which is a combination of a primary and secondary composition. Learning about all three body types will help provide an understanding of why some people seem to loose fat faster than others, while others can gain muscle faster.  The two main differences between the different body types are the physical body structure and metabolism speed.  These genetic fitness factors along with your fitness/body goals, will influence your the exercise and diet choices. I’ll say this right upfront though, body type is not an excuse, you are still in control and can look and feel great with any body type.

Endomorph - the naturally larger, rounder (generally apple or pear shaped), fatter body type with a slower metabolism.  In the extreme endomorph there is a concentration in the abdominal area and digestive system.  The arms and legs are short and tapering, and the hands and feet comparatively small.  They gain weight the quickest and easiest in multiple areas of their body and are challenged to loose and keep fat off.  Typical image issues for endomorphs are that they are seen as unhealthy, lazy, unattractive, and big.  Strength is often their fitness strong suite as they are adept at gaining muscle, which is key in shifting their metabolism and body composition.  They will never be slim per say as nobody can change their body structure, but they do not have to live with excessive body fat.  You can work to lower your body fat set point, increase lean muscle and speed up your metabolism but it will require commitment to consistency in the appropriate diet and exercise for a sustained period of time to make the transformation complete.  It is similar in function to an enzyme where you not only need the right inputs but you need the temperature to rise to a certain threshold before the chemical conversion will take place.  It takes about 3 months or so of consistently raising your temperature to really flip the metabolism switch in your body.

Ectomorph - the naturally skinny body type with a fast metabolism. In the extreme ectomorph the limbs are relatively long, the shoulders droop and the fingers, toes and neck are long, with the ribs often visible and the thighs and upper arms weak. These people have probably been very skinny their entire life and when poor diet and lifestyle creates extra fat, and believe me it still will, it usually sits right on their belly and nowhere else.  This allows them to eat pretty much whatever they want without getting too visibly fat however they struggle to gain any healthy muscle weight. Typical image issues are that they are seen as weak, slight, unattractive and lacking shape “stick”.  Notice that people with two completely opposite body types can have the same feeling of unattractiveness, so Endo’s don’t hate on Ecto’s.  Again, you are still in control, this is not an excuse.  You can work to increase muscle mass and strength and regulate your metabolism but again it will require commitment to consistency in the appropriate diet and exercise for a sustained period of time to make the transformation complete.  See a pattern here?

Mesomorph - the naturally muscular body type with a square shape and more balanced metabolism.  In the extreme mesomorph the chest area dominates over the abdominal area and tapers to a relatively narrow, low waist.  Both the lower and upper arms and legs are well-developed and the wrists and fingers are heavy.  These body types can generally quickly and easily gain muscle and lose fat.  Women are less likely to be strongly of this type but when they are image issues often arise as being too muscular, masculine, “beastly”.  This does not however mean that a mesomorph is muscular with low body fat, it just means they have an easier time maintaining it with healthy diet and exercise, so in determining your primary body type you need to think about your body at your healthiest and unhealthiest points as well as the ease with which your body fat and muscle changes.

See the completed chart and assess yourself. What is your primary and secondary body type?

Now that you know your body type, don't be mad at your genetics, there is a trade off to each type.  You cannot change them, but don't use them as an excuse either.  The only reason your body isn't the best it can be is because of you and you alone. Based on your fitness goals, you can alter each body type in any direction with determination and a diet and exercise program tailored to your needs.  The endomorph can lose body fat. The ectomorph can gain muscle. The mesomorph can do both.  As you get further into your program you might notice some tendencies of your secondary body type.  This just means you will have to fine-tune your diet and workout through your own experience and with the help of a nutritionist and/or personal coach if possible.

Too often our Western health system and the fitness community treats everyone the same, be it sick or preventive care, when we are all different in our genetic make-up, physical composition/shape and mental conditioning.  Only in Eastern medicine do you really see a foundation based on these differences.  The first time I came across this was in reading about Ayurveda, the long time health practice in India.  It starts with a deep assessment of a person’s body, mind, and lifestyle to determine someone’s dosha or make-up, which is a combination of three types that are all based on the attributes of base elements: air, water, fire and earth, which I interpret as genetic code.  This struck me as a more sensible viewpoint and model, however the details and validity of the Ayurvedic prescriptions I cannot vouch for.

Interestingly the man who originally studied body types also created psychological typing and he found that they were correlated to the body types.  If body/psychological typing interests you, here is a website that summarizes the work of William Sheldon, (1898-1977) an American psychologist who devoted his life to observing the variety of human bodies and temperaments. He taught and did research at a number of U.S. universities and is best known for his series of books on the human constitution. http://www.innerexplorations.com/catpsy/t1c4.htm

As far as diet and program guidance for a primary body types here is a quick chart with my basic approach.

Program Variation	Fitness Goals	Body Types Balanced	Customization
Fat  Burner	-    Burn body fat -    Slim down -    Build strength -    Tone muscles -    Get fit	Endomorph Endo-Meso Combos	-       Calorie deficit -       Full cardio -       Higher repetitions -       Moderate resistance -       Moderate sets
Muscle Builder	-    Gain muscle size -    Maintain body fat -    Build strength -    Look fit	Ectomorph Ecto-Meso Combos	-       Calorie surplus -       Limited cardio -       Lower repetitions -       High resistance -       Extra sets
Lean Machine	-    Burn body fat -    Get ripped -    Build strength -    Get super fit	Mesomorph Meso-Ecto Combos	-       Calorie balance -       Full cardio -       Low or high repetitions -       High or mod resistance -       Extra sets

Get to Know NEW Coach Lt Eric Clever

1. I grew up just north of Philadelphia in the Lansdale area, went to school at Drexel and have been living in Philly ever since.

2. I played lacrosse and baseball growing up which began my athletic aspirations.  The Army forced the fitness on me but I definitely enjoyed it.  My service has influenced me to keep pushing myself and always strive for more.  I look for this strong will in other people.  I'm also a huge fan of keeping to functional exercise.

3. Outside of work, I enjoy snowboarding, golfing, and I'm working on getting better at rock climbing.  I absolutely love to travel when I have time away from work and the money to do so, often with no plan what so ever.  I try to think of the most obscure locales and activities when planning my vacations. I have spent a month in Spain, a month in Scandinavia backpacking, and last vacation I spent climbing Mt Rainier.  Next summer I'm looking into volunteering on an Italian farm for a couple weeks.

4. My hero is somebody I have worked with in the military named Master Sergeant Aguilastratt.  This man has a mindset that puts his duties first and will stop at nothing to accomplish them.  He may seem harsh at times but in the end I always knew it was necessary for him to be that way.  His big priorities lie with the friends he works with and his family and he would not hesitate to take on somebody three times his size to defend them.  He has taught me a lot about being an Army officer and about excelling in life.

5. My friends motivate me to exercise and live healthy.  Those I am around on a regular basis are all similar in that they want to keep in shape and live well, which keeps my motivation up to do the same.  I also want to stay healthy into my older age.  I am still very young and know that it is never too early or late to start being healthier. 

Team Philly Race Training for Broad St Run & Philadelphia Marathon

Never ran a long race before or needing a new challenge to get motivated?

Don't take it on alone, train better together by joining Team Philly Race Training.  Team Philly Race Training is the premiere race training program in the Philadelphia area to prepare for either the Blue Cross Broad Street Run (May 2^nd) or Philadelphia Marathon (Nov 21^st).  This community running program is affiliated/endorsed by both race organizations and powered by local fitness and wellness businesses: Philadelphia Runner, Fusion Cross-training and Excel Physical Therapy.  Head Coach Ross martinson is a three time Top 5 Blue Cross Broad Street run finisher and a Boston Marathon crusher.  While Ross is an elite runner, this is a 9-week program geared for beginner and intermediate runners.  The Spring program to prepare for Philly's empowering 10 mile Blue Cross Broad Street Run includes:

• Complete Training Manual
• Kickoff Workshop
  (program, technique, apparel, etc.)
• Saturday Coached Long Runs
  (various pace coaches)
• Weekly Short Run Meet-ups
  (at Fusion we incorporate into sessions)
  
• Quality Dri-Fit "Team Philly" Jersey
• Guaranteed Race Registration
  (space reserved but not paid for) 
• Weekly Emails w/ Running Program & Tips
• Discounts to Philadelphia Runner
• Free Sports Medicine Screenings with top local Physicians
• Free Fusion Cross-training
  (non-members)
  
• and more...

The cost is only $75 and the group will donate a portion to Students Run Philly Style.  The Team Philly Kickoff Clinic will be held Saturday February 27.  Don't be a lone wolf, run with the pack. For complete details and to join online click here: 
Join Team Philly

5 Questions for Matt Taylor, Massage Therapist

1. Where are you from and how did you end up in Philly? 

I am from Long Island, NY.  I went to high school and college near Philly but moved to NYC after school to be an actor.  7 years ago, I got a job at the Walnut Street Theater here in Philly and came back for a 3-month gig... and I haven't left yet!

2. Why did you choose to be a massage therapist? 

I went into massage therapy MOSTLY for the flexibility.  During school, I developed a real love and passion for it.  Now, I am just as passionate about massage as my acting career.  

3. What is your favorite healthy food? unhealthy food?  

My favorite healthy food is a drink that I mix up called "The Ultimate Meal,"  it is packed with vitamins and nutrients.  Totally vegan, and all natural.. I mix it with water, ice, blueberries, raspberries, banana and apple.  It tastes amazing and is great for me.

My favorite worst food is French fries - plain and simple...

4. What type of person are you attracted to?

  Anyone who has a glow about them.. if they have a happiness that they exude, I want to know more about them.

5. What motivates you to exercise, eat well and live healthy?  

My massage practice has been a great inspiration for me.  I get to see so many kinds of bodies.  I see people who are in exceptional health, as well as people with many physical challenges.  It makes me grateful for my health, and mindful of the fact that our bodies are delicate machines.  They need to be respected and taken care of.

Launch Promotions for Taylored Touch Massage @ Fusion

Not had a massage in a while? Been aching for some muscle relaxation? Work stressing you out? Need a Valentine's Gift? NOW is the perfect time to take care of yourself by booking a massage with our new massage services group now operating at Fusion Cross-training. I personally endorse Matt Taylor and Taylored Touch Massage Therapy who is able to offer spa quality massage with hot towels and essentials with both male and female therapists and a money back satisfaction guarantee. Take advantage of the launch promotions below before it is too late.  Opening Month Promotions (til the end of Feb) $25 OFF your 1st massage (Fusion members only) FREE 4th massage with purchase of a 3 pack Regular Prices: 1hr Massage    $85 3 Pack            $225 NOTE:  Fusion and Jesse Frank are no longer operating massage services, so please contact Taylored Touch Therapy directly to schedule your next massage: tayloredtouchtherapy@me.com 215-667-0040 More info @ www.tayloredtouchtherapy.com
Spa Quality Male and Female Therapist

Gavin's Pike Series for Rock Hard Abs

Gavin McKay, master trainer and creator of Fusion Cross-training shows NBC Philadelphia viewers his favorite ab routine, the Pike Series, for getting rock hard abdominals.  For more fitness, training and gym information visit Fusion's website.



If you have trouble viewing this embedded video click here

Get Inspired by Ryan & Jaimie's Transformations

In Fusion's Fall season 2 clients in particular made amazing body transformations so please congratulate Ryan Fonash and Jaimie Ludwig and check out their transformations below.  Their hard work in the gym, boot camp and making dietary changes paid off big in a shirt time.  Who is going to be our Winter transformation?

As we step into the new year and our slow march towards summer, take inspiration from their transformations but remember that consistency and determination got them these fantastic results.  Read their testimonials below where they share some of their breakthrough mindsets.

Making Food Your Ally: 10-week group program

with Ali Shapiro, Health coach and Fusion client

$50 off for all Fusion clients (make sure to mention Fusion). And if people bring a friend, they both save $50. 

Weight Watchers? Jenny Craig? South Beach? Atkins? Still hungry and unsatisfied?
Are you depressed? Anxious? Indulging in overeating?
Are you consumed with weight loss and making "good" food choices, yet always revert to "bad" habits when life becomes chaotic?
Heal your relationship with food - it is not your foe.

Join Health Coach Ali Shapiro for a 10-week group program designed to:

• Refresh and detox your body for spring
• Learn new food and which foods work best for you
• Learn to prepare tasty, easy, healthy meals in under 20 minutes
• Understand your food/mood connection and cravings

When: Every Tuesday night from 5:30-7:00 p.m. from February 2 - April 13 (no session March 2)

Where: Eviama Spa, 262 S.16th Street in Rittenhouse Square

Please RSVP by January 15th as the group will fill up quickly. For more information, including a week-by-week account of what you'll learn and discover, visit alishapiro.com under Programs.

January is MEDIA Month - 2 FREE Weeks of Training

Help us spread this one time offer by forwarding to any friends working in MEDIA: News/Magazine, Public relations, Advertising, Writers, Social media, Graphics, etc. After the holidays is natural time to start a new fitness routine.  Here is the offer:       

2 FREE Weeks of Unlimited Cross-training taken anytime during the month.*Guests must register by Jan 15th (stop in or call)

Go to the website for tons of videos, our schedule, and more info. www.fusioncrosstraining.com

Gavin's Breakfast of Champions #2

Veggie Frittata

Mix together 2-6 Eggs getting rid of 1/3 to 1/2 the yokes to keep the fat content lower while keeping the protein high.  

Two egg whites equal the protein in an entire egg approximately but less calories so keep that in mind with how many eggs you need.

Add in 1-2 servings of vegetables for vitamins and flavor, and don't be chintzy on the veggies.  

One of my secrets is to use frozen chopped vegetables or even canned to cut down on prep time in the morning.  All veggies will be great in a frittata but here are my favorites:

• Mixed Bell Peppers (more color the better)
  
• Spinach (you can use frozen or even salad baby spinach)
  
• Tomatoes (I'll even use grape tomatoes)
• Onions
• Black Beans
  

Add herbs (basil, oregano, cilantro), salsa or just some salt and pepper to add to the flavors

Add 1-2 pieces of whole grain wheat or rye toast
Toast will add calories and fiber to the meal so depending on your goals eat more or less toast.

Between the protein and fiber we have another super satiating breakfast.  Remember that this is a frittata and not an omelet, so don't cover it in cheese and ruin it.  Also, only a thin layer of butter or jelly on that toast or better yet a thin layer of peanut butter for healthier oils.

5 Questions for Juliet Burgh, CPT

1. Where are you from and how did you end up in Philly?

 Originally From New York, NY, I journeyed to Philly for a change of scenery and to be closer to Family.

2. Why did you choose to be a fitness trainer?

I have always had a passion for movement. I started out as a dancer and began instructing while still in high school. At age 16, I suffered a loss when my father died from morbid obesity. From then on I felt a deep connection to spreading the importance of self care. As soon as I turned 18, I began personal training, and have been ever since.

3. What type of person are you attracted to?

I am attracted to people who are vivacious and kind.

4. What motivates you to exercise, eat well and live healthy?
 I used to be an anxious, scared person. Exercise has given me not only external strength, but the internal strength to move past those feelings of worry and feel empowered. I also like to show my brother up when it comes to push-ups!

5. What are you looking forward to in 2010?

I am looking forward to attending classes at the Institute for Integrative Nutrition in NYC and working more on building relationships here in Philly.

5 Tips to Get through the Holidays Healthy

1. Curb All-or-Nothing Thinking:  I already ate two cookies and a glass of wine today, so I may as well keep eating and drinking.  Wrong.  Enjoy the cookie and wine in smaller bites and sips and remember the first one is always the best, so just stop there. 2. Fill Up on Veggies 1st: luckily most parties do have some type of veggies, hopefully raw, so grab a big plate and drink water with your wine to feel full so the pie isn't so enticing. 3. Focus on Socializing: check your priorities.  Get-togethers should be about great conversation, learning new things about people and becoming closer, NOT how many free beers you can drink or pieces of cheese you can eat.  Talk/listen more, eat less. 4. Talk Yourself Out of It: When cookies, treats and extras are in abundance, or dreery weather blocks your path remind yourself that it is much harder to lose the weight that is gained from overeating than to just not overeat in the first place. 5. Try on Something New: changing embedded holiday traditions head on seems tough, instead open some space in your mind for a new possibility for a healthy holiday period.  What would it look like?