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Fitness, health, and green living tips from our trainers

Please don’t sit, especially when you’re exercising

By Shayleen Pastick, LPT, Elite Trainer There's a recent health trend all over the news, "Sitting is the new Smoking." The point being that the more you sit, the less healthy you become. This is a medical fact. As fitness professionals we know how much our clients have to sit for work, for travel, family time around the holidays, etc. Every one of my clients over the age of 50 who have smoked in the past have dropped that habit and also intentionally exercise for a minimum of 3 hours a week (many are in the 6 hour plus club). However, due to professional constraints and lifestyle changes, many people continue to sit for more than 8 hours a day. We know ...

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April 30th, 2015 Posted in Health News, Sitting, Tips & Recommendations

5 Reasons to Avoid the Elliptical Trainer

"Train Smarter" Blog series by Shayleen Pastick, Licensed Physical Therapist and Elite Trainer I have had the pleasure of training motivated and well-educated adults for over 15 years with over 1,300 contact hours each year. My clients and I focus on restorative fitness techniques and injury prevention first, building a strong foundation for continual and consistent fitness gains over time. When careful and consistent functional training is practiced consistently it can lead to extraordinary levels of fitness. We FMS screen 100% of our clients. If you're lucky, you'll see one of my superstars walking around town in our limited edition "Train Smarter" T-shirts this fall. If you're wearing one, congrats, I'm so proud of all of you. Enjoy your super powers ...

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October 21st, 2014 Posted in Cardio, Functional Training, Health News, Osteoporisis

Foam Rolling Videos

Foam rolling is a popular form of self-massage, or myofacial self-release technique. Ideally, we encourage our everyday athletes to foam roll 5-10 minutes every day. To foam roll effectively, you need to find pressure points in any major muscle and apply 90 degrees of pressure for 5-15 seconds until you feel a reduction of pain in that specific point. When muscles are at optimal length, not sore, and no pressure points are found, 10-30 broad strokes with the foam roller can be beneficial. If you ever experience any pain, tingling or numbness, discontinue foam rolling and consult one of our trainers immediately. Foam rolling can lead to the following training effects:

  • Decreased pressure points
  • Increased blood flow
  • Reduction of scar tissue
  • Decreased delayed onset muscle soreness
  • Increased range
...

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May 9th, 2014 Posted in foam rolling

Keep your Cardio and Conditioning Fun!

We all know that Cardio and Conditioning Training are important components in our exercise regime as it decreases the risk for heart disease, diabetes, high cholesterol, and high blood pressure. It makes you feel better, sleep better, and is a great stress reliever. Yes, working out is important, but most of all, it has to be fun and enjoyable and not something on your to-do list. It’s amazing what difference that approach to exercise makes! In this blog, I list the basic components of cardio and conditioning and also some fun ideas you can incorporate into your exercise routine. THE BASICS: Before beginning any exercise routine, always make sure you foam roll and do dynamic mobility drills to properly warm up your body ...

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What is Vitality?

Vitality Personal Fitness Inc. is a personal-training studio founded by Shayleen Pastick in August 2010. Vitality features a team of Elite Trainers housed in a stylish state-of-the-art facility with top-of-the-line equipment. We hope to serve the Newton community by bringing Elite-level personal training to a wider audience at a lower price by introducing our signature small-group Personal Training classes. We also offer traditional one-on-one private training to meet your individual needs. Here we are in action. Please email me any questions about our training style, access to the studio, or information about our team of Elite Personal Trainers.

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September 4th, 2013 Posted in Functional Training, Kettlebells

Strength Training Adolescents

Strength training children and young adults has increased in recent years. While strength training is a vital part of a balanced workout routine, we need to take a couple of things in consideration. Some benefits of strength training are: increase in strength, fat loss, muscle growth, metabolism boosting. It can also reduce chances for chronic illnesses (like cancer, heart disease) later in life as well as increase life expectancy. In preadolescents proper resistance training can enhance strength without concomitant muscle hypertrophy. Such gains in strength can be attributed to neuromuscular “learning” in which training increases the number of motor neurons that will fire with each muscle contraction. Strength training can also augment the muscle enlargement that normally occurs with puberty growth ...

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June 18th, 2013 Posted in Adolescents, Strength Training

Why it’s so important that we don’t cut gym class and physical education in our schools

by Sofie Vanchaze, Master Trainer “Mom, we only had a half hour gym class today because we were running out of time” is what my 5-year old told me when I picked her up from school yesterday.  My blood started boiling.  Most schools nowadays offer 1 hour of Physical Education a week, if they’re lucky.  People don’t understand the importance of exercising, especially for young kids, who have so much energy to spare. Never mind the obesity rate amongst children, which is outrageous. Every child should have at least 1 hour of active play, every day.  Find out what they really enjoy, what sport they like and sign them up for it.  Go on family hikes and bike rides on weekends.  ...

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October 3rd, 2012 Posted in Health News

An Omnivore’s Delight. Finding the ultimate food quality in 2012 from food sources that are simply “right.”

by Shayleen Pastick, LPT, Elite Trainer and Owner at Vitality Personal Fitness Inc. Food choice does matter. There are “right” and “wrong” choices to be made when it comes to the food you eat on a daily basis. We can have a tremendous positive effect on our local economies, the health of our family and friends, and the quality of local water and land by the choices we make. Pick your battles, but please stop consuming blindly. It is difficult to change your lifestyle and it is difficult to at times do what is healthy for you, especially when it means not eating fast food ever. But it is important to educate yourself and to prioritize these issues however is practical ...

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March 12th, 2012 Posted in Health News, Uncategorized

Eating, Moving and Being Healthy This Summer

by Shayleen M. Pastick, Owner and Elite Trainer I launched my summer fitness kick by spending two weeks with my wife and in-laws in Rio, where we eat all organic and farm fresh from their organic farm, Sitio Do Moinho everyday. It’s one of the most beautiful places in the world (thank you Dick and Angela Thompson, once again, for your wonderful hospitality). Also thanks to the TRX, I was able to strength train and stretch every other day. I packed 2 TRXs, a foam ball and a foam roller. I can honestly say I have never felt better in Rio, especially after enduring the 14-18 hours of sitting that is required to ...

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August 1st, 2011 Posted in Health News

FMS is to the human body what anti-virus software is to your PC.

by Shayleen M. Pastick, Elite Trainer and Owner of Vitality Personal Fitness Inc. You scan your PC weekly for viruses. You change the oil in your car. You brush your teeth. Why not see if you are likely to sustain an orthopedic injury? The Functional Movement Screen (FMS), by Gray Cook and Lee Burton is a simple 7-movement screen that can point out the weakest link in your body (http://www.functionalmovement.com/SITE/). It only takes 15 minutes to complete. It is standardized, designed by world class Physical Therapists, and it’s not new. The NFL, Team USA, MLB and many collegiate stars and professional athletes have been screened for well over a ...

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March 24th, 2011 Posted in Functional Training, Tips & Recommendations
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