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Recent Posts

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 ...

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 ...

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

May 9th, 2014 Posted in foam rolling

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 ...

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 ...

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 ...

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

Barefoot Training. Why au-natural is better for you.

by Shayleen M. Pastick, Elite Trainer and Owner of Vitality Personal Fitness Inc. What do the Brooklyn Bridge, the Roman Coliseum, and your spine and foot have in common?  Arches. There are 3 major arches that are integral to the functionality and performance of the human foot.  Just as you wouldn’t fill in the arches of the great Roman Coliseum with concrete unless it was in danger of collapsing, neither should you overly support your feet, unless it’s absolutely necessary and medically indicated.  Go to any shoe store, pick any shoe and you may be unintentionally selecting a shoe that will provide your feet with too much support. When left to nature and used as intended, your foot will get stronger, ...

February 8th, 2011 Posted in Barefoot Training, Tips & Recommendations

What Is TRX?

Below is a great video from TRX. "Born in the U.S. Navy SEALS and developed by Fitness Anywhere®, Suspension Training® is a revolutionary method of leveraged bodyweight exercise. Easily set up the portable TRX® Suspension Trainer™ and you’re in control. Safely perform hundreds of exercises that build power, strength, flexibility, balance, mobility, and prevent injuries, all at the intensity you choose." Find out even more information at the TRX website, http://fitnessanywhere.com/.

January 7th, 2011 Posted in TRX

Strength Training: Free Weights or Machines?

There is a lot of back and forth on which is better for strength training—free weights or machines. Some people get fanatical about this and say that free weights can yield better results and others swear by cable machines. This is one of the biggest debates in the fitness world. So once and for all: which is better—free weights or machines? My answer is that both work and what you choose will depend on your specific fitness level and goals. Let’s start with machines. What I like best about machines is that you don’t have to pay so much attention to form, balance and coordination. The machine guides you through the movement, almost like having your own personal trainer. For this reason, ...

October 29th, 2010 Posted in Tips & Recommendations

Smart Fitness: Work on Your Core Strength

The phrase "core strength" is heard often around health clubs these days. Just what is it?Core strength is not just strong stomach muscles. True core strength is the ability of the "middle" of the body to hold correct posture, maintain balance, have a strong awareness of body and limbs in space and the functional strength to properly use it all. The muscles of the core and trunk must learn and possess the strength to pull against each other, creating a strong and stable base. This base allows the limbs a stable platform to work from. With a stronger core, the legs and arms and will have more strength and power to perform smoother and with less chance of injury. The absence of ...

October 29th, 2010 Posted in Tips & Recommendations