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PERSONAL BEST FIT & HEALTHY NEWSLETTER February 14, 2020

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There used to be a time when very few adults included strength training in their fitness routine. It was thought of as extreme, unnecessary and even dangerous.

Strength training is when resistance is used to challenge your muscles in order to gain strength and endurance. It can be performed with traditional weights, exercise bands, medicine balls, cable machines, sandbags, kettle bells or even just using your own body weight.

Times have certainly changed as a multitude of strength training benefits were proven by experts, including:

  • Strength and muscle tone
  • Cardiovascular capacity
  • Speed, Agility and Flexibility
  • Resistance to injury and disease

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If that’s not enough to convince you to learn the proper way to include regular strength training in your fitness routine, then read on.

9 Benefits of Strength Training…

1. Strength Training Builds Muscles: Don’t worry, ladies. This does NOT mean that you’re going to ‘bulk up’ or look too masculine. What will happen is that your arms, tummy and legs will become tighter, leaner and more defined.

2. Strength Training Burns Fat: When it comes to losing size, all that you want to see disappear is fat, not muscle. Strength training ensures that you maintain and grow those muscles and only lose fat.

3. Strength Training Builds Strong Bones: The older we get, the more important our bone density is. A good strength training program is one of your best defenses against osteoporosis.

4. Strength Training Alleviates Anxiety, Stress and Depression: Sure, there are plenty of pills and potions out there that claim to give these benefits, but it's quite obvious that strength training is the more wholesome and effective way. 

5. Strength Training Promotes Better Sleep: Here’s another pill or potion you can stop taking once you start strength training. Study after study have proven that strength training improves sleep.

6. Strength Training Can Relieve Chronic Back Pain: If you are one of the millions across the globe who suffer from back pain then you’ll love the benefit of reduced pain.

7. Strength Training Contributes to Insulin Sensitivity: Today diabetes is a huge threat. Minimize your risk by improving insulin sensitivity through regular, challenging strength training.

8. Strength Training Improves Good to Bad Cholesterol Ratio: Here is yet another pill that you could potentially avoid or stop taking while on a strength training routine. Blood pressure and heart health are of utmost concern, so why not give yourself the advantage of a strength training routine?

9. Strength Training Raises Metabolism: This helps to reduce body fat and to keep that body fat off, even on the days that you aren’t able to exercise. Pretty awesome, right?

A solid strength training routine will tone your legs, lift your buns, strengthen your core, and will result in inches and pounds lost.

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Whatever your personal interests or health-related issues, Personal Best has the answers.    

As Personal Best fitness professionals, we have a responsibility to guide and motivate others to improve their level of health and wellness.  We promote a holistic approach to health (mind, body, and spirit), not just encourage physical activity.  

If you’re reading this, chances are you're interested in learning ways to improve your health and fitness. Chances are you also want a deeper understanding, some clear direction and guidance and new strategies for making nutrition and fitness work for you. 

Personal Best clients come to us for smart solutions and support with lifestyle changes they’ve been trying to make for a long time. Our trainers help you figure out how to get fit and healthy in the context of real, messy human life — and how to stay that way: capable, confident, and content.

At Personal Best you can expect a level of trust and feel genuinely secure asking personal and private questions about your needs, wants and expectations. 

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​The effectiveness of the very best health and fitness advice is directly proportional to the advice takers' capacity to receive it.  As Personal Best fitness professionals, we take our role very seriously and expect to earn your trust and confidence before you feel comfortable opening up to us. ​

Once we truly get to know our clients, we better understand the reasons, which are personal and often times unique, why they can't seem to sustain an exercise and nutrition program. We realize there are mental and emotional reasons that lurk beneath the surface, but first comes mutual trust, compassion and understanding. 

Understanding our clients' mindset is a very real and necessary part of our privilege to help people achieve lifelong fitness and health.  ​

Our gratitude and physical mindset approach to our personal training clients is what truly sets Personal Best apart from mainstream personal training. 

See for yourself what Personal Best offers because wherever the mind goes, your health and fitness goals will follow. 

Personal Best only accepts a few new clients at a time and this time of year starts getting busier so don't put off what you need and what's best for you right now.   ​

As an added incentive, Personal Best and Gold Medal Fitness are offering training programs that include complimentary health club memberships to Gold Medal Fitness so you can practice what we teach!   

Call or email us today and decide once and for all to get started and get moving for a lifetime together! 


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Too often thin is mistaken for fit, and that's not what you should strive for. When someone is thin, but has very little muscle tissue, they aren't truly fit.

Here’s why thin doesn’t equal fit:

  • Their body fat percentage will be higher than ideal—even though you won't see a lot of fat on them, if their muscle percentage is low then their fat percentage will be higher.
  • Their resting metabolism will be low, since little muscle is present to burn calories at rest.
  • Their body won't be functionally strong, which will lead to injuries and frustrations.

So how does one get truly fit? It’s this simple: Strength Training.


Wholesome Mac and Cheese

Check out this recipe for Mac and Cheese that kids and adults alike will love! Spaghetti squash is a fantastic replacement for traditional noodles that automatically makes the dish healthier and geared towards your fitness results. Don’t stop at just this recipe - make it a habit to use squash noodles in all of your favorite pasta recipes in order to automatically get leaner. Enjoy!

What you need
Servings: 6

1 large spaghetti squash
1 teaspoon olive oil
Sea salt
Black pepper
2 cups broccoli florets, steamed
1 Tablespoon coconut oil
1 Tablespoon coconut flour
1 cup milk (coconut, almond or regular)
1 cup reduced-fat cheddar cheese, shredded
½ cup grated parmesan, plus 1 teaspoon grated Parmesan as optional garnish
Salt and pepper, to taste
1 teaspoon red pepper flakes, optional garnish

Instructions

1. Preheat oven to 400ºF. Cut the spaghetti squash in half. Scoop out and discard the seeds. Spray the center of both halves of the squash with cooking spray and place the cut side up on a cookie sheet. Roast until tender when pierced with a knife, about 50 minutes.

2. Remove the squash from the oven and let cool. Once it’s safe to handle, scrape the flesh into a large bowl. Add the steamed broccoli florets to the bowl and set aside.

3. In a large saucepan, melt the coconut oil on medium heat, and whisk in the coconut flour. Add the milk and whisk quickly. Turn heat down to low, add the cheddar and ½ cup grated Parmesan to the saucepan, and stir until melted. Remove from heat.

4. Pour the cheese sauce over the spaghetti squash and broccoli mixture and toss until all the squash is covered.

5. Dish into 4 portion and top off with the salt and pepper to taste plus red pepper flakes and extra Parmesan if you wish!

Nutrition
One serving equals: 290 calories, 23g fat, 360mg sodium, 10g carbohydrate, 2g fiber, and 14g protein

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PERSONAL BEST 'BREATHE BETTER' PROGRAM Personal Best ‘Breathe Better’ Program: Learn warm-up, exercise intensity, flexibility and breathing techniques to improve your endurance, strength and stamina. Perform and learn appropriate strength training, flexibility and cardiovascular exercises to support your lifestyle. This program is helpful for individuals with low to moderate asthma, allergies, lung conditions and active older adults.

PERSONAL BEST 'HERE'S TO YOUR HEART' PROGRAM
Learn warm-up, exercise intensity, flexibility and breathing techniques to strengthen your heart, cardiovascular system and improve circulation. Learn to increase your energy levels, improve muscle tone, strength, balance and joint flexibility as well as stress reduction and relaxation techniques and weight management tips. This program is helpful for individuals with low to moderate hypertension/high blood pressure, high cholesterol and active older adults.

PERSONAL BEST 'REJUVENATE YOUR LIFESTYLE' PROGRAM
Learn to become authentically healthy and create a sense of balance and harmony in your life. Learn interesting and challenging exercise, flexibility and breathing techniques to improve heart and bone health, improve energy levels and reduce muscle and joint aches and pains. This program is helpful for individuals with low to moderate arthritis, diabetes, balance and gait difficulties, osteoporosis and active older adults.

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Purchase your copy of Soul Trainer here!

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Here Are Our Most Popular Personal Training Starter Packages:

'Personal Best Starter Pack': Personal Best's 3 session starter package is a great way to get moving and experience up to 3 different training styles with 3 different personal trainers so you can learn about and ultimately decide which trainer and program you are interested in.

'Train Without Pain': Designed to help those with recurring aches, pains, strains, weakness, muscular imbalances and flexibility deficits, learn new exercises and movement patterns as well as improve your overall health and fitness through a corrective exercise approach and alternative fitness and flexibility training techniques.

'Fine Tune Your Workout': Designed to help people from 'going through the motions' and 'doing the same things day in and day out' without improvement or a plan. The idea behind this program is to appeal to those who may not be interested in or who cannot afford to work with a personal trainer on a regular basis but instead, meet with a personal trainer on either a bi-weekly or monthly basis to learn new training techniques such as correct form, workout intensity and exercise progression designed to optimize their own personal workouts.

Each of the above programs consists of 3 - 1 hour personalized training sessions, along with a health and fitness consultation to set you up for success in other areas of your health and wellness to achieve a well-rounded, multi-faceted approach to bring about sustainable lifestyle changes.

The cost for each program is only $195.

​​​​​Personal Best Health & Fitness Resources

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​INTRODUCING PERSONAL BEST FITNESS FUNDAMENTALS 2-SET DVD!

  • Fully Customizable Exercise Programs
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  • ‘Fitness Fundamentals’ 2-Set DVD Allows You To Decide Which Exercises To Try & In What Order, So It’s Never Boring!

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Purity Coffee

Isn't it time your coffee got healthy? 

Personal Best is pleased to announce their affiliation with Purity Coffee, which offers 10X the antioxidant potency than mainstream coffee! 

To celebrate, we’re offering you 10% off your first order of Purity Coffee when you use the link below.

Personal Best & Purity Healthy Coffee Kickoff Special!

Purity Coffee​​

Click the link directly below and receive 10% off your first order!

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PERSONAL BEST TRAINING & PILATES CENTER
475 NORTH AVENUE, GARWOOD, NJ 07027

908-789-3337 
info@pb-fitness.com
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TRAIN RIGHT, EAT RIGHT, FEEL GREAT!
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Inspirational Quotes & Testimonials From Personal Best Clients:

 'COMMIT TO BE FIT!'

'LIFE IS 10% WHAT HAPPENS AND 90% WHAT YOU DO ABOUT IT!'

'CLEAR YOUR MIND OF CAN'T!'

'YOU’RE NOT GOING TO LOOK SO SWEET, IF YOU JUST SIT ON YOUR SEAT!'

'THE ROAD TO YOUR PERSONAL BEST STARTS HERE – GET GOING!'

PERSONAL BEST CLIENTS ARE THE SOURCE OF OUR INSPIRATION. THEY WARM OUR HEARTS & STIR OUR PASSION TO REACH FURTHER WITHIN OURSELVES TO CONSTANTLY DELIVER EXCEPTIONAL SERVICE & CUTTING-EDGE FITNESS EXPERTISE. 

WE ARE VERY PROUD TO BE IN THE COMPANY OF THESE INDIVIDUALS AND HUNDREDS OF OTHERS, WHO TRULY STRIVE TO BE THEIR 'PERSONAL BEST' DAY IN AND DAY OUT. 

BELOW IS A JUST A SMALL SAMPLING OF THE MANY WORDS OF GRATITUDE FROM OUR AMAZING CLIENTS: 

 "I have been with Personal Best since its inception and have never been disappointed. Dario has been my dedicated personal trainer of choice for 15 years and has kept me fit and healthy through the aging process." Linda 

"I was never someone who enjoyed working out or who would commit to a steady exercise routine. I came to Personal Best to rehab a back issue. The list of things I can do now that I could not do before starting with Personal Best could go on and on. The most important has been an understanding of what it means to commit to making exercise a part of my life." Nancy 

"Last Year, my passion for running led me to require surgery for a meniscus tear. After finishing physical therapy, achieving some level of strengthening and low level jogs, I felt something was missing. With my doctor's reccomendation, I started training at Personal Best and has since been the key to my training moving forward and continually improving. Not only have I gained strength in my knee and overall, but also, much more confidence to challenge myself." Renee 

"Personal Best has a hardworking and dedicated staff. I would recommend any of the trainers especially if you want to improve your fitness level." ​Donna

"I love the privacy of the fitness room and the care and motivation that comes from all of the trainers. As a Type I diabetic, the care and caution that Len & Winnie have taken is truly amazing. I am so grateful to them for getting me to complete a program where I have not only seen results, but also kept my blood sugar in check. After years of struggling with this, I finally feel comfortable exercising." ​Daniela 

​"A few years ago I was diagnosed with Arthritis in my hip, I was referred to Len at Personal Best and he came highly recommend that he had the perfect training technique for this type or injury/ issue. I've been seeing Len at Personal Best now for almost 3 years and I'm pain free. I see him along with some group/cardio exercise and I'm 110% better and remain in great health! Super professional matched with amazing knowledge has me continuing to be very athletic pain free!!! 5 Stars!!!!​" ​Lisa

"Len Glassman absolutely changed my life. I had the pleasure of training with Len for about a year. Unfortunately, I had to drop our weekly sessions since starting my own business. Len helped me tremendously in so many ways - aligning my posture, improving my flexibility, strengthened my core, addressed nagging soft tissue issues (neck/back/shoulder) and helped increase my range of motion, We always started the session by warming up and we ended the session with stretches. In between Len customized exercises to my body's ability, with increasing difficulty over time. He taught me how to do exercises at home so I could further my progress on my own. While exercising he was always talking to me about how I felt , ("do you feel that?") to be sure I was getting the desired result. Len also provided useful tips on eating habits and other ways to stay healthy in between our sessions. I can't wait until I am up and running with my business so I can return to our weekly schedule.​" Cheryl

"Personal Best is the only place I will go for training! Len the owner is absolutely awesome! People might say it is a bit expensive but they don’t realize it is more than just a guy yelling at you to sweat more. Both Len and Dario (my trainer) do way more than that. We talk about what food to eat and when. Go over different exercises. How to exercise at home. Generally, life coaching. How to change your life to involve fitness. I went to Personal Best 8yrs ago but lost everything I gained from them. I decided it was time to return and they were the first and only company I called!" ​Ryan

Real changes, one client at a time.  That's what Personal Best is all about.  We understand that making a change is hard - that's why Personal Best is committed to being with you every step of the way.

Call today to schedule a no-obligation consultation.  You owe it to yourself and your family to be the best you can be...and we'll help you get there.