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Fitness TogetherMelrose
Next to Faulkners Dry Cleaning
445 Franklin St
Melrose, MA   02176
p. (781) 665-8282
Fitness Together$99 to $199
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Blog

Breathe Better to Supercharge Your Life

Brett Klika Feb 22, 2018 Fit Fun

Sitting in the back of the cab, my palms were sweating and my heart was racing.

I was on the way to what I considered at the time to be one of the biggest career opportunities of my life. In the driver seat was an affable guy in his 50s with a gray ponytail descending from his well-worn camouflage baseball hat. He could see I was stressing, so he started chatting me up through a gap-toothed smile and southern drawl. “Hey, man, you look nervous.” I confirmed, sharing the source of my stress. “You know what man? When I feel like that, I just take a deep breath, like 1-2-3, then pretty soon, ain’t nothin’ botherin’ me.” 

Wouldn’t it be great if escaping from stress was that easy? Actually, a growing body of research suggests that proper, controlled breathing can improve heart and lung function while decreasing the negative physical, mental and emotional impact of stress.

I’m not sure my cab driver was privy to this research, but he was definitely on to something.

Improve Stability and Mobility with These Beginner Core Exercises

Elizabeth Kovar Feb 15, 2018 Strength

If you are beginning an exercise program, you have probably heard that developing core strength is important. Although true, your goal at the start of an exercise program should be to reestablish stability and mobility in your body, which begins at the center of mass and the core. Thus, you want to develop stabilization throughout the core and spinal column muscles and then progress to training the core by mobilizing the limbs and incorporating movement. 

Following are two phases of core exercises. The first trains stability while the second phase focuses on mobility. It is best to develop stability before progressing to mobility. Start by performing each exercise for 20 seconds and gradually increase to 30 or more seconds as your fitness level improves. If the exercise involves movement, start with eight repetitions and progress to 12 as your core strength improves. Finally, start with two sets and eventually increase to three sets of each exercise.

Three Reasons to Stay for the Cool-down

Amber Long Feb 9, 2018 Fit Fun

Fitness classes typically finish with three to five minutes of programmed cool-down activity. Most often, cool-downs include lower-intensity movement, as well as a mix of dynamic and static stretching. Group fitness instructors have a goal to guide participants’ bodies back to a steady state, and provide physical and mental closure to the class experience. Unfortunately, many fitness class attendees dismiss the cool-down as a waste of time. As the music slows down, they scamper out the door or begin to pack up. While it might seem like a good idea to cut out before the cool-down to save time and get to your next commitment, here are three reasons why those last few minutes of class are some of the important:

4 Steps for Making a Resolution That Sticks

Kelsey Graham Feb 2, 2018 News

The New Year is upon us and with it comes the desire to improve and start anew. For many, this manifests as resolutions to “eat better,” “exercise more” or “lose weight.”

Despite the best of intentions, many people struggle to maintain these resolutions yearlong, and by February gym floors are empty and new fitness gear has been left forgotten in the backs of closets.

While it may seem that sticking to a resolution is impossible, positive change in health and fitness is achievable. To increase your likelihood for success, shift your focus this year from what you resolve to do to how you’ll do it. Here are four proven strategies for ensuring that your 2018 New Year’s Resolution is one that sticks.

8 Lessons Learned from a Year of Lifestyle Change

Daniel J. Green Jan 26, 2018 News

Early in 2017, I issued myself a challenge: to live according to the rules outlined in the federal Dietary Guidelines and Physical Activity Guidelinesfor a full year. I was in desperate need of a lifestyle change, having reached a weight of 245 pounds on my 5’8” frame. I’ve always been a big guy, but I’d let my weight creep higher and higher over the years, and my body and quality of life had suffered the consequences.

A year later, my health, fitness, appearance and performance have all improved, and I’m feeling great about continuing my new lifestyle moving forward. Looking back over the past year, I see plenty of ups and downs and lots of lessons learned. Here are eight key lessons I’d like to share:

Breaking Down Fitness Myths

Dr. Erin Nitschke Jan 18, 2018 Fit Fun

There’s no shortage of information sources in the world today. This is both a blessing and a curse. On one hand, we literally have countless resources at our fingertips. On the flip side, the available information isn’t always credible or reliable. This is particularly true when it comes to health, nutrition and fitness “advice.”

It takes little effort to discover a “source” whose author took creative liberties with the science of exercise and offered an interpretation that ultimately sends the well-intended reader down a path of bewilderment. Fitness myths typically start with a grain of misunderstanding and spiral into “how to” guidance with wildly questionable rationales and unfounded claims. Here are a few of the most popular myths those of us in the health and fitness industry battle to bust:

Holiday HIIT: 20-minute Total-body Blitz

Kelley Vargo Dec 21, 2017 Cardio

Although this time of year is supposed to make us feel joyful and happy, it’s easy to become overwhelmed and stressed. But here’s some good news: Dedicating just 20 minutes a day to being active—with this total-body workout, for example—can lower your stress levels, burn extra calories and make this your best holiday season ever.

Gums: Is There Danger Lurking in Your Food?

Tiffani Bachus, R.D.N., and Erin Macdonald, R.D.N Dec 14, 2017 Nutrition

Gums are widely used in the food and personal-care industries as thickeners, stabilizers and emulsifiers, but questions regarding their safety have arisen due to reports of potential side effects. The purpose of this article is to provide you with information on gums so you can make informed, healthy decisions about what you and your family consume.

5 Daily Moments to Make Better Decisions for Your Health

Amanda Vogel Dec 8, 2017 Fit Fun

Every day is another chance to make important decisions about what you eat and when— or if—you work out. Your daily health choices might seem trivial in the moment, but all those small decisions add up to either positive behavior change or a string of potentially health-harming habits. Here’s how to make the most of everyday opportunities to eat well and stay (or get) in shape. 

6 Things to Know About Non-exercise Activity Thermogenesis

Pete McCall Nov 30, 2017 Fit Fun

While exercise is an important form of physical activity that can burn hundreds of calories at a time, other forms of physical activity, called non-exercise activity thermogenesis (NEAT), can play a significant role in helping to maximize the total amount of calories burned in a single day. Here are six things to know about NEAT and how it can help you reach your health and weight-loss goals.

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