http://www.youtube.com/watch?v=jGa5eTNtUfs

Fit Zone Team Member since 2012

 Certifications:

• NASM Certified Personal Trainer
• American Heart Association CPR

Related Experience:

• Internship Lifetime Fitness
• H.S. Volleyball

Specializations:

• Core conditioning

Motto: “When in doubt go workout.”

On January 5th Fit Zone AZ had a Dodge Ball Tournament at Kiwanis Park Recreation Center.

All together we had 12 teams of 5 participate.  This by far has been our biggest event yet.  We combined  this fun game from our elementary school days with giving back a little to the Tempe community.  Each team that participated donated at least 5 cans of food to the Children’s First Academy’s food bank.  Over 130 cans of food were donated by the participants and our members.

The photo to the right is an image of the dodge ball tournament flier.

The photo to the left is Andy C. our Fitness Director.

The photo to the right is of the winners, White Powerade. White Powerade included one of our Personal Trainers Bryce and Kirstie of our front desk staff.

The photo below to the left is a group shot of all who participated.  The photo below to the right is of the Carbones, members of Fit Zone AZ since 2005.

Thanks again for all who participated either from competing or just coming out to show support.

Jaime Gangi

Fit Zone Team Member since 2010

 Certification:

•  ISSA (Personal Training Certification)
• ISSA (Strength and Conditioning)
• NASM (Corrective Exercise Specialist)

Education:

• Bachelor of Science in Mechanical Engineering

 Related Experience:

• 2010-2012 Personal Trainer at Planet Fitness/ Fit Zone

Specialization:

• Corrective Exercise
• Strength and Conditioning
• Agility and Flexibility

 Motto: “Practice makes permanent. Permanent practice makes perfect.”

As of now I’ve kept the blog about the research and facts of health and nutrition.  Today Im going to change things up and go on a different path.

On  the weekend of Dec 2nd we at Fit Zone AZ had a fundraiser, Sweating for Strong Island.  We raised money for Superstorm Sandy Relief to my hometown of Oceanside NY and the surrounding area.  Besides living here in Tempe, AZ,  Oceanside NY is the only other place I ever lived.  And I still call home.  This event gave me the opportunity to do something to assist my hometown even if I couldn’t be there to help.

To be honest I was pleasantly surprised on how many people participated in this event.  It gave me a sense of community I didn’t realize I had out here.  All together we did over 30 personal training sessions for donations and  raised over  $1500 for the food bank of St Anthony’s of Oceanside.

For everyone who participated, volunteered, donated or just gave moral support thank you.

What I’ve realized is that it is  always better to do something, anything, than doing nothing.  And by doing something you have the opportunity to have a positive  impact on your community.

Jaime Gangi

Drinking tea has been spoken about for centuries as having health benefits but only recently do we have science to back it up.  There has been many clinical studies done in the past decade to support the health benefits of both green and black tea.

Tea’s health benefits are mostly due to its large content of flavonoids.

I am going to define a few things here so that we are all on the same level of knowledge.  Sorry if this gets a little boring.

Flavonoids are plant derived compounds that are antioxidants.

Antioxidants protect your cells against the effects of free radicals.

Free radicals are molecules produced when your body breaks down food or by environmental exposure (i.e. tobacco or radiation). They are unstable molecules that can damage cells and can play a role in heart disease, cancer and other diseases.

The antioxidant found in green tea is catechins.  Catechins have been found to be more powerful than antioxidants vitamin C and E in stopping oxidative damage to cells.  The antioxidant found in black tea is theaflavins.

Both green tea and black tea actually come from the same plant, Camellia Sinesis.

The difference is how they are processed.  Green tea is dried over gentle heat while black tea is allowed to oxidize.  This changes the chemical make up of the teas and this is why they have different types and amounts of antioxidants. Green tea is made up of approximately 30% of catechins, while black tea is made up of only 5% of theaflavins.

Both are good, both are healthy, but one is better. Based on the antioxidant levels, green tea wins.

As I sit here and write this, I am for sure sipping on some tea.  It happens to be black tea.

If you have any questions feel free.

Jaime Gangi

Recently I have received some questions on this topic.  If some people are asking I know others are thinking about it.

Why is Post Workout Nutrition so important?

What you put into your body directly after your workout is critical for the recovery process of your body.  The benefits of your post workout meal is to restore muscle glycogen levels, increase muscle protein synthesis, reduce muscle protein breakdown, and minimize soreness and fatigue.

It’s pretty simple what your body needs directly after your workout: Carbohydrates and protein.  That is putting it simply.

Now let’s get a little more complex.

Option 1:  Is very convenient if you’re on the go.  Granola with nuts (almonds and walnuts preferably) and you can add some dry fruit if you like.

Option 2:  Eggs with a piece of sprouted bread.  As for your eggs, include one yolk and the rest whites.

Option 3:  Is also convenient if you’re on the road.  A whey protein shake you can mix this with water.  Or, if you have time, to blend try adding fresh pineapple for your carbohydrate source.

If you have any questions feel free.

Jaime

Fit Zone Team Member since 2012

Certifications:

• National Personal Training Institute

Related Experience:

• Coached JV Basketball (2009)
• Varsity  athlete in basketball, football, track and cross country

 Specializations:

• Sports specific training
• Plyometric Training
• Speed and Agility
• Flexibility

Here’s what I’ve learned.

Coconut water is great for rehydration.  During your workout you’re going to sweat, perspire.  When this occurs you are mostly losing water but there are small amounts of minerals exiting your body as well.  These are sodium, potassium, calcium and magnesium.

Athletes tend to rehydrate with Gatorade or Powerade but most of us dont need the amount of sodium that is found in these; Gatorade per 8 ounces has 110 mg and Powerade  has 100 mg.  As compared to VPX Coco Fit  has 42 mg of sodium for 8 ounces.

Another advantage of Coco Fit is that it has less sugar which equates to less calories and more electrolytes.  Per 8 ounces it contains 125mg of Potassium and is a great source of Vitamin C and D3

I would recommend rehydrating with VPX Coco Fit or H2O.

Sorry its taken me so long to write this blog.  More to come soon and if you have any questions feel free.

Jaime

The “rule of thumb”  for adults is 7 to 9 hours according to The National Sleep Foundation.

Sleep plays a major role in how the body recovers.   We all need to recover both physically and mentally.  While you sleep your body is being rejuvenated for the next day.

There is research out there that shows that people who don’t  get enough sleep have bigger appetites due to the fact that their leptin levels have fallen.   You’re probably thinking, “What is leptin?”  To keep it simple, it’s an appetite regulating hormone.  If you don’t get enough sleep  your leptin levels decrease and that increases your appetite.  The studies suggests that when we deprive ourselves of sleep, we tend to overeat.

You can read up on this further at the National Sleep Foundation, research by Dr. Van Cauter.

Those are some of the reasons why sleep is just as important as your nutrition and exercise plan.

Jaime

My husband Michael joined FitZone in June, 2008.  I declined to join at the time because “I hate to exercise inside” and continued to walk in the 100+ degree Arizona summer.  Michael went to the gym and came home happy while I walked in the heat and came home miserable.  Finally in July, 2008 I decided to “try” the gym.  Amazingly the Gym turned out to be nothing like I imagined.  The space is clean and well arranged.  The machines are in good repair.   The Gym is efficiently run and I cannot remember ever waiting for a machine.  The staff is friendly, welcoming, knowledgeable and helpful.  The Personal Training offered by the Staff has been extremely helpful toward attaining my personal fitness goals.   The other Gym members are nice, quiet and easy to work alongside of.  Michael and I have been members since summer, 2008 and we go to the Gym at least 4 days a week.  We really enjoy working out at FitZone, it’s such a relaxed, comfortable place to be.

Joining Fit Zone in May of 2010 was one of the most marvelous decisions I have ever made! Being an active individual has never been a problem for me, but gyms were never my cup of tea. Dance, hiking or swimming were my preferred forms of exercise.  Unfortunately, I wasn’t getting the results I was looking for on my own. I decided that in order to achieve this goal (that at the time seemed light years away) I needed some extra guidance to assist in making healthy adjustments to my daily regimen.  That’s when I joined the family. I use the term family because that is how you are treated. When you walk into the gym, it genuinely feels comfy, like home. It of course has all the necessary equipment and accessories you expect a great gym to have, but what sets Fit Zone apart from the others is the QUALITY people who create such a positive experience. The owners, staff and trainers have a warmth, and integrity that is rare to find. Their work ethic, tolerance and honest criticisms are absolutely limitless, and offer great inspiration. They support and encourage me to educate myself and expand my fitness knowledge. In addition, they selflessly take time out of their personal lives to answer questions, give additional support or reminders.

#1.  Keep it simple. Eat REAL food.

#2.  Avoid processed food.  Avoid eating out.

#3.  Eat regularly every 3 hours,  5 to 6 times a day.

#4.  Allow yourself  1 cheat meal a week.

#5.  Drink H20.  Avoid empty calories; a good example of this is soda.

#6.  Pre plan your meals.  Be prepared.

#7.  Batch cook or bulk cook your meals for the week.  This is when you cook everything on one day for the rest of your week.  I like to do this on Sundays and then everything is ready to go for your work week.

If you have any questions regarding these nutrition tips or would like more information on any of them feel free to leave a comment.

Check us out on facebook and twitter as FitZoneAZ.

Enjoy,

Jaime

Member since August 2007

Great club, friendly helpful staff. Clean and well maintained faciltiy. Members respect each other, regardless of gender or ability.

Fit Zone Team Member since 2012

Certifications:

• ACSM (Certified Personal Trainer)
• NASM (Corrective Exercise Specialist)

Education:

• B.S. in Kinesiology at Arizona State University

Related Experience:

• Varsity Football (4 Years)
• Intern at Sommers Sports Chiropractic (08-09)

Specializations:

• Strength & Conditioning
• Sports Specific Training
• Functional Training
• Corrective Exercise/ Exercise Prescription

Motto: “Strength does not come from the physical capacity.  It comes from an indomitable will.”

Fit Zone Team Member since 2010

Certifications:

• American College of Sports Medicine (Certified Personal Trainer)
• American Heart Association CPR/AED

Education:

• Pursuing Bachelor’s in Kinesiology and Exercise and Wellness

Related Experience:

• Varsity Baseball (4 years)
• Grey’s Harbor College Baseball

Specializations:

• Corrective Exercise
•  Fat Loss

Motto: “If you always do what you’ve always done, you will always get what you’ve always gotten”

Fit Zone Team Member since 2005

Certifications:

• ACE Personal Trainer (since 2000)
• NASM Performance Enhancement Specialist (since 2011)

Education:

•  B.S. in Exercise Science from ASU
•  M.S. in Physical Education from Hofstra

Publications:

• Journal of Sport and Exercise Psychology 2000 NASPSPA Abstracts Volume 22
• Journal of Aging and Physical Activity (volume 10, October 2002

Related Experience:

•  Event Staff for Fitness Fest (2008-current)
•  Personal Trainer @Jewish Community Center in Oceanside NY (2002-2004)

Specializations:

• Rehab of the shoulder, knee, ankle and lower back region
• Sport specific training
• Geriatrics Training

Motto: “With physical and mental strength any goal can be attained.”

Before I started working out with my Fit Zone trainer, I wasn’t that motivated. I was ashamed of how I let myself go and gain a few pounds. I went to the gym not knowing that half of the stuff I was doing was the wrong way or not know what body parts to work out together.

After working out with my Fit Zone trainer (Andy), I felt different. I was more awake, full of energy. Felt more motivated after each session, learning new workouts and also doing them the correct way. I was a lot more positive about myself.

What mental/physical problems has my training helped? It helped me with going to sleep and waking up easy. I can focus a lot better on things I’m doing. Mental/physical changes coming from my training was strength, fat loss, and muscle mass.

I have been to other clubs, but I got nothing out of it after being there a little over a year. Joining Fit Zone was a great decision I made. Having Andy as my trainer is awesome. He really knows his stuff. Just wanna say Thanks to Andy for improving me in mental/physical ways and thanks to Dom for helping me get started and everything else you’ve done for me. Thanks Fit Zone.

I notice a big difference in how I feel and look. I notice that even outside the gym everything seems to be a lot easier to do. My posture has improved a lot. Every session with my Fit Zone trainer is different and I never know what we are going to do next (he refers to this as “muscle confusion”). This keeps me engaged and motivated to make it through my workouts so my trainer doesn’t think I’m a wimp!

I work at a computer all day, so getting in the gym really helps me mentally “clear my head” and feel re-energized. When I do not make it to the gym and work out, I notice an all over sluggish feeling and going to the gym really helps give me more energy and feel more alive.

With regards to physical problems, the Fit Zone trainers have helped me to use proper form and techniques with weight training. I used to injure myself a lot when I worked out on my own. I had lower back, shoulder, ankle and Achilles problems. Since working out with my Fit Zone trainers, all of these physical problems have been eliminated and I have been able to lift heavier and heavier without any injuries. This was not possible before I started using the Fit Zone trainers. They have also helped me move through mental blocks with regards to how much weight I can actually work out with.

The Fit Zone trainers have also helped me with my diet program and held me accountable for working on being better with my diet habits.

I also belong to other clubs in Gilbert. I have gone there on the occasional weekend, since I live in Gilbert and that gym is closer to my home. I have personally noticed a big difference in how friendly and open the Fit Zone trainers are compared to the other trainers. Even before I signed up for Fit Zone training sessions, they were helpful with fitness advice. In fact, I had an ankle injury and asked Dom about some exercises that could help me. He didn’t even hesitate to give me some exercises to try that would speed recovery and strengthen the ankle. The exercises helped right away and that is one of the things that convinced me that I needed knowledgeable help with my with my fitness goals. I asked a trainer at another club a question about a piece of exercise equipment and his response was rude and he seemed to want to just “blow me off.” I feel that the atmosphere at Fit Zone is friendlier and people are just generally more open and nice.

I always thought I worked out better alone, but after working with the Fit Zone trainers, I definitely feel that they have pushed me to a better level of fitness than I could have ever achieved on my own!

When I came in for my first visit with Fit Zone, my intention was to work on the machines by myself. I had tried several fitness centers in the past and I came away with the feeling that they didn’t care if I succeeded. They just wanted my money. I have also gone to other clubs, but after the first couple of months, I didn’t feel I was getting enough of a workout.

Dom, the training manager, explained the program at Fit Zone and I knew I had found the place I needed to be. There was no pressure to get on the program, but I was given all the information to make the decision on my own.

Jaime, my personal trainer, gets you started right and helps you improve with every session even without realizing it at times. I love the encouragement and camaraderie of the Fit Zone program and helpful staff.

I have more muscle control and balance. As a side benefit, my training helps me to bowl better.

Member since November 2005

Before I started working out with my trainer, Jaime, I had developed a series of unhealthy habits. I was eating poorly, not working out and just had a lazy attitude about health all around. I had a saying “I only have one life, so I should enjoy it however I want.” I felt disgusting and over weight on the outside, but that wasn’t the only part of me suffering. My inner being was crushed. I had lost me, I had lost Shannon. It was time for a change. Six years ago, on my 20th birthday I set a goal to lose 50 pounds.

I’m what they call a lifer. I’ve been up, I’ve been down, and somewhere in between. So when I say I’m a lifer, I mean that I’m a lifelong trainee. I’ve reached my goal, then gone back up, reached my goal again and gone back up. I finally came to a point in my life where I realized how vital Jaime is to me. Not just as my trainer, nut as a great friend as well. Over the past several years, Jaime has helped me stay at a consistent spot that I’m comfortable with, both physically and mentally.

I have kept my weight off for six years now and owe it to Jaime’s dedication. I’m the strongest I have ever been and I look forward to becoming even stronger and reaching my next goal. We all have choices in life. One of my choices is to stay strong, healthy, and committed to the gym. So now instead of having the mentality of “I only have one life, so I should enjoy it however I want, now I say “one body, one life.”

Aside from feeling confident in my own skin, Jaime helped me accomplish my largest goal yet. I completed my first half marathon in 2 hours 14 minutes at the San Diego Rock n’ Roll event on June 4, 2011. Jaime not only helped with the physical training and constant rehab, she also helped implement the nutritional guidelines I needed to follow in order to be successful. Both Jaime and Dom provided me with unconditional support to achieve this goal. Whether I was frustrated with injury and constant rehabilitation or just a question about what I should eat on days I had a long run, they were always there for me.

With the support of Fit Zone, I accomplished another goal.  I was able to cross the finish line at the Women’s Half Marathon on November 6th in 2 hours 4 minutes, shaving 10 minutes off my last half marathon time.

Overall I’m just a better person. I make time six days a week to hit the gym, which is a natural stress reliever. In addition, training has helped me overcome injuries I’ve acquired through running.

I came to Fit Zone from another club and one of the greatest differences is that I’m not just a number here, I’m Shannon, or Hells, or Carbone, or Speed Kills depending on who you talk with. It doesn’t matter what time of day I train or work out, the staff at Fit Zone work hard to know their members as individuals.

Simply put, Fit Zone is my gym home, and it will always be that way.

After working with my Fit Zone trainer, I realized that some of the workouts that I was doing wasn’t at the intensity level it needed to be. I also realized that I was using some of the weight equipment incorrectly.

The training has helped me to see the different variety that I can do in a workout and not be doing the same daily routine, mixing up different routines helps keep the workouts fresh.

I’ve got more strength and feeling less stress after working out, lost some weight too which is great.

Working out on my own has shown me that I was stuck and not looking forward to the workout as I could be. Doing a variety of different things and using the equipment correctly has really helped. Having different challenges in the work out has been beneficial; it makes coming to the gym something to look forward to now.