TEAM TEST Fitness Blog

“Come to train, leave as a part of the TEST Family”

Thu, 27 May 2021 14:52:55 GMT

It is more than just lifting weights, hear what Donna Bray has to say!

The best thing that can happen is feeling comfortable of where you are. Sometimes, just sometimes, that comfort comes from seeing a familiar face, or the community you are in, where the idea of feeling “home” is more about the people you’re with than the building that you’re in. Most of our members (and future members) understand this when they walk in and there she is, Donna Bray – ready to greet you with a smile.

It is Women Wednesday, everyone, and this week we are introducing our final female staff member – Donna. Donna is that comfort you feel when you walk in through these doors here at TEST Sports Clubs. She greets you, helps you, talks with you, laughs with you, among many other things. And this week, that is exactly what we are promoting – how putting yourself in the TEST environment can guarantee you some really meaningful relationships in addition to a great workout.

Are you someone that hates feeling out of place? Do you feel like a stranger when walking into a gym? Intimidated by the idea of not knowing someone? This type of anxiety can be paralyzing and can hold you back from being your best self. However, do you want a community you can feel a part of? Do you want to come in and see your friends? Do you want to be in an environment where strangers turn to friends and friends turn to family? You can get all of that, and more as soon as you walk into the doors at 1931 Washington Valley Road. And best of all, Donna will be there to say “Hello!”.

Donna came here looking to train, but she remains here with some people that she would consider family. Backyard BBQ’s, holidays, babysitting – it all stems from her journey of just coming in to get stronger. She loves her work and loves the people and there is no doubt in anyone’s mind that they do not feel the same way about Ms. Donna Bray.

Donna explains how she feels being surrounded by the staff here at TEST. If you need any more reason to come here – take a listen to Donna’s interview and understand that coming to TEST is more than just lifting some weights. Don’t be “gym-timidated”, come be a part of our family. Schedule your free assessment, today.

Live Your Best Life – and Use the Gym to Do It

Wed, 19 May 2021 17:24:40 GMT

The gym is for more than physique, its for a better quality of living...

Everyone has their own reason for being an avid gym goer – physique, fitness goals in mind, community aspect, whatever it may be and that reason is individualistic to each person. However, no matter what the direct reason may be – there is always a long term benefit from going to the gym. The best of all, the golden ticket, the greatest gift there could be – the ability to live better than the day before. And, as an avid gym goer – TEST staff member, Ilze Seidel understands this concept more than ever as she lives day to day understanding the benefit her lifestyle has given her.

Happy Women Wednesday to all of the past, present and future #greaTESTwomen out there. This week, we are super excited to get Ilze Seidel introduced to the world (at least for anyone who might not know her – but most do). Ilze has spent more than 20 years being a part of TEST Nation. Beginning just like you and me as a member, turning into a certified trainer, and becoming a beloved member of the TEST family. This week, we discuss how Ilze used the last 20 years to take her love for the gym and apply it to live her best life.

We want women to understand one thing – we work out for many reasons, but the beautiful benefit of coming to the gym is all of the things it does for us without us even knowing. Say we don’t see the scale fluctuate the way we want, or we don’t see the difference in the mirror but there are so many added life benefits. Gym goers build more confidence each session. Gym goers have more energy. Gym goers meet more people and have a community. Gym goers enjoy life more because they feel like they can.

For example, Ilze tells us “Though I got started working out in the gym for fitness and physic. Being in the gym keeps me healthy to be able to achieve all my activity goals. I have been a runner, a marathoner, golfer, biker, mountain biker, swimmer, kayaker and more recently paddle boarding and surfing”. Imagine building the stamina and the confidence to enjoy such incredible and memorable activities that you can smile on for years to come.

It takes one step. One step to walk in the door at TEST Sports Clubs. One step to try a Pratt Performance session. One step to get your body moving at a BURN class. One step to try something new. All of these “steps” will turn into a leap of loving life. Loving the energy you develop, loving the people you surround yourself with here, loving the things you can do now that you couldn’t do before. Loving life. That’s it.

Come in to TEST Sports Clubs so you can meet the incredible Ilze, understand why she has been here for more than 20 years, and to schedule your free assessment and 2 week free trial so you can do all of the things you’ve always wanted to do. Let us help you live your best life, and maybe you’ll reach some fitness goals along the way!

To Eat or Not to Eat… Or to Learn How to Eat Right?

Wed, 12 May 2021 19:11:45 GMT

A look into the journey of a nutritionist and how she can teach you to live your best life

The diets, the fads, the tips and the tricks can all become too much, too fast, and too wrong. Food is a big battle for so many individuals and to learn the proper way to fuel your body takes more than just looking at the latest trend on social media. Trust us, the information out there is a lot with most of it being bad and some of it being harmful. However, there is a way to understand it and appreciate food – Lauren Dunn knows it best.

This week we meet Lauren Dunn – owner of Lauren Dunn Nutrition and staff member at TEST Sports Clubs/Pratt Performance Systems. Lauren is a fierce gym goer, passionate nutritionist, incredible mother, and a genuinely great individual. Understanding food wasn’t always easy for her – as her journey is probably like many others (and maybe even yours).

Lauren had always been an athlete (as many women have in their days), and when her athlete days were over and she transitioned into being an adult and a mother she found an interest in training for marathons with a friend. Running up to 40 miles per week, she started by losing weight from the abundance of burned calories which in turn, transitioned into carb loading to prepare for big runs. However, bodies are incredible and hers learned to become more efficient in burning calories during her fitness journey. Burning fewer calories + still carb loading the same = weight gain, gastrointestinal issues, and a bad relationship with food. Sound familiar? Me too… This classis restrict/binge cycle that led her to her path of nutrition.

Transitioning into the nutrition side of training was exciting for Lauren because her love for obtaining knowledge now found a new challenge to tackle – and man, did she do more than succeed. Getting a proper education about nutrition and being certified to teach others her knowledge helps not only manage her own weight effortlessly – but all of her clients as well. Flexible dieting allowed her to build a healthy relationship with food and eliminating the good or bad labels that go on food. Lauren takes this concept and translates it to her ability to be an incredible mother to Jackson in his own food relationship. “It’s sad to listen to kids talk about food and how what their parents tell them trickles down at a young age and causes some serious ‘damage’ for kids”. Being a good role model includes taking the necessary steps to do the same for yourself.

Lauren has worked tirelessly to provide to incredible knowledge she gained to others to allow them to improve their life. Anyone who gives her a call is taking one step towards making their lives better. She releases tips and tricks on her social media platform @laurendunn_nutrition on Instagram and www.laurendunnnutrition.com . And if you really want a look into Lauren’s life – check out @stantonvalleyfarm on Instagram ( www.stantonvalleyfarm.com ) to take a peak into her life with her family (Kevin and Jackson) as they take on a small family farm and over 100 animals! (They’re pretty cute too – you won’t regret it).

When Minor Pain Becomes a Major Setback

Wed, 05 May 2021 23:53:14 GMT

From the most minor to major instances of pain... this post is for you!

Everything that this blog has discussed so far – from gym intimidation to disordered eating, I am no stranger to (as many women also understand). However, I have a unique perspective on a topic that many women succumb to at one point or another – injuries. This includes big injuries to minor nagging ones. In reality, this post is for anyone who has ever let pain keep them from stepping foot into the gym and how pain can be such a debilitating and controlling factor in someone’s life, including mine… You’re not alone, but maybe I can help us push through together. If your pain has kept you from being the best version of yourself, this post is for you.

My injury history is, well, extensive to say the least. Majority of it boiling down to 3 reconstructive knee surgeries before my 17th birthday. 3 ACL reconstructions paired with 1 meniscal repair that then turned into a double meniscectomy (which means that currently, I have no “cushion” between my leg bones). Could you imagine that? Being 19 and have just been diagnosed with arthritis in both knees. The swelling, the sharp pain, the nagging soreness, any slight change in the weather and I feel like my body is failing me. But at that point you have to ask, is your injury controlling you or are you able to choose to control your injury? I chose the latter…

Now don’t get me wrong, sometimes pain is inescapable and knowing how to listen to what your body is telling you is a major lesson to be learned (which can be transferrable across all training and nutrition domains). However, at what point is your pain mental? At what point can you make the decision to do what you can? Where in time do you take your mental focus and turn it towards understanding your injury and knowing how to work with it? Being a psychology major, I learned that emotional and mental pain can be turned into physical pain and can accentuate any nagging injury. Imagine that! Your emotional stress (anxiety about the gym, anxiety about your health, anxiety about anything) can be transferred to physical pain? Man, the human body is incredible. The trainers here at TEST and PPS, however, are even more incredible because they know how to understand these setbacks and work around them to help create the best version of you.

Listen to your body, understand your body, appreciate your body, and talk positively to your body. Ever hear how talking nicely to a plant can help it grow? Your body is the same way. When faced with anxiety about the gym or anything really – telling yourself that you can, you will, and you will love yourself for it will (get this) – actually work. There are two types of people in this world, those who say they can’t and those who say they can … and they are both right.

Don’t let your pain or injury stop you from creating your favorite version of yourself, and let us help you work around that! Don’t let your injury beat your mind, but use your mind to beat your injury.

Why Change is Good, Challenging, and Worth It

Wed, 28 Apr 2021 22:21:35 GMT

For those looking to change how they feel when they look in the mirror...

To say my fitness journey was easy would be a lie...it was difficult. I started out at an all-women's gym; I had a very negative body image, and an extremely unhealthy relationship with food. At that time, “exercising” for me, was playing around on some machines, and then following it with a lot of running on the treadmill. There was no rhyme or reason to anything that I had been doing, because I myself had no idea what I needed. Unfortunately, that gym ended up closing, so I found myself working out at a commercial gym all by myself in one of those group-fitness classrooms, going back and forth between random dumbbell exercises and again, the treadmill. This went on for about 2 years...2 years of being intimidated and worried about what everyone else in the gym was doing, and what they might think about me.

I can recall during my freshman year of college, thinking back to when I still belonged to the all-female gym, and how I participated in a “fitness competition,” shortly before they closed. I recalled how great I felt about what I had done- it was the first time I had ever used a barbell, and we had to perform the deadlift. In the midst of this recollection, my life had been pretty overwhelming. I had been dealing with some family issues, my grandfather had just recently passed away, and I was still struggling with body image issues on top of my unhealthy relationship with food. With all of this that had been going on, I was “working out,” running almost every day, and I still wasn’t seeing the results I wanted to. Ah-ha! I decided to push my fears out of the forefront of my mind, and forced myself to get out of that depressing group-exercise classroom, lay off the treadmill a little bit, and workout with the rest of the gym-goers.

The fitness competition that I did made me feel good about myself; I felt empowered and accomplished, and I wanted those feelings to come back. So, I did my own “research,” began lifting weights with the rest of the crowd, and finally realized, “damn, I’m actually pretty strong.” I continued with this strength journey focusing on “The Big 3” (squat, bench, and deadlift) and actually started doing powerlifting competitions. The sense of empowerment, the stress relief, and the strength potential that I had been experiencing, motivated and challenged me to keep this journey going. Understanding how to change my relationship with food and appreciate its fuel was life-changing. I am a strong powerlifter, and a force to be reckoned with.

I’m about 5 years into powerlifting, hitting numbers I would have never even believed I could handle back when I was still hiding in that group-exercise room. My body image has made a complete 180-degree turn, and my relationship with food has gotten better after I realized that if I wanted to do well with this new-found love of mine, I had to give my body the nourishment and the love it needed. Lifting became my happy-place, my outlet. When I'm feeling stressed/anxious, sad/angry, the iron solves it. 5 years later, and I'm now attaining the long-term goals I had originally set for myself when I first started.

My journey hasn’t been easy, but it’s the best decision I could have ever made for myself. I wish someone could have seen me struggling and reached out, just to tell me that I CAN do this, and to not be so hard on myself, and to enjoy the process. I’ve been calling it my “fitness” or “strength” journey, but it’s really just a life journey. It’s gotten me the life I never necessarily knew I wanted, but also everything I needed to develop into the person I am today.

Let’s get your journey started and make these gainz, together.

From "Gymtimidated" to Powerful, Sid Did It (And You Can Too)

Thu, 22 Apr 2021 00:57:54 GMT

Meet Sidney - one of our #greaTESTwomen and read her fitness story.

Instagram workout fads, cardio obsession, and being unsure of what to do when you look at a weight. Does this resonate with you? Well, it sounds like most women across the globe and as lonely as you might feel with these thoughts – the majority of women in the gym think this too. This includes Sidney Gabrich – our first introduction of the women of TEST. Sid is one of the #greaTESTwomen that you could have the pleasure of working with and she is no different from you (and me).

Sid is kind, funny, motivating, fit, and all of the other great things you could think of when you think about a woman in the gym. She also gets it. She understands the anxiety of the gym and relying on social media and cardio. She understands it because she lived it. After her college soccer career, Sid explains “I went to the gym here and there and just fell into the trap of random Instagram/Pinterest workouts and at least 30 minutes of cardio was involved in every workout”. If you resonated with that statement, let’s get to know a little bit more about Sid and why she can help you become the best version of yourself the same way that she did.

Sid has been a soccer player since she can remember. It was her sport, her thing, a personality trait of hers. As we all know, cardio is the emphasis of soccer and this concept stuck with her as she grew up and then as she took her career to the collegiate level. When her team did lifts for the first time (like, ever…) she fell in love with the concept but didn’t understand how to do it on her own. (Yes, like all of us – she got anxious of navigating the gym on her own). “I would just pick random exercises that I had seen other people do at the gym or on Instagram and it would destroy my body – I would be sore for days after”. Sound like you, too? Yup? Keep reading.

Sid exercised and did cardio to “stay skinny” and even trained for a half marathon because running was all she knew. That was her only purpose – to stay skinny. Not to feel good, have energy, or appreciate her body and what it does for her. Looking back now, that seems like a crazy concept to her as she learns to love the gym and what it does for her both physically and mentally.

“Once I interned at PPS I really began to understand the meaning behind resistance training and what it could actually do for me. I have never been more confident in the gym than I am now and while feeling good about myself”. To get to this point is a victory in itself – one that all women deserve to have. Women like Sid, women like me, and women just like you. And that is why the women of TEST are here.

If this blog started a fire in your belly, if you were able to relate to it (like many others), if you were motivated by Sid’s journey – we can get you there too. Join our #greaTESTwomen, schedule your free assessment with one of the #greaTESTwomen and we can do this together.

Are you "Gymtimidated"? I was too...

Thu, 15 Apr 2021 15:54:39 GMT

To all the women who are intimidated by the gym, this post is for you.

I get it, all the women at the gym get it, all the women like, ever… they all get it. Gymtimidation is real, very real. We have all been that female that walks into the gym with no idea where to even start.

Do I pick up this weight? How should I pick it up? Am I going to look dumb? Who’s watching me? Will this make me bulky? Should I just stick to Instagram workouts? What body part should I be “working”? All these questions asked just to result in either not coming or hopping on the cardio machines for the entire duration. If you resonate with any of this, this blog post is specifically for you.

Gymtimidation is powerful – it takes over and many ladies cannot overcome it (and by some ladies, I mean me a few years ago). But you know what is more powerful? A woman who finds her place in the gym. And a woman with gym power is unstoppable, and you should become one.

All of the questions and anxiety that race across your mind when pulling into the parking lot at the gym immediately paralyze us. It can be crippling, but why? Let’s break it down, shall we?

“Where do I even start?”. Well, guess what? You don’t have to decide that. I know some personal trainers that will get to know you not only from a physical standpoint, understanding your strengths and limitations, but from a personal standpoint – where they would never put you in a position to make you feel uncomfortable. They get it more than any of us, and they will create the perfect program to suit your wants and needs. No thinking required.

“What if I get bulky?”. You won’t. It took me years and years to finally understand that concept. Cardio seems so appropriate to slim down and tone up, but I (and anyone else who told you that) was wrong. Lifting up a dumbbell will not cause an immediate reaction of looking like a man. If you stick to it long enough to see results, the results are going to make you happy to look at.

“I try to eat healthy, but it’s just so hard”. Well, it’s hard because you are either doing it wrong or doing it by yourself (or both). We can work together to fix that… trust me (come in and see for yourself).

I could go on and on, but it won’t be the same until you realize this for yourself. Gymtimidation is real, but I know of a place where it disappears. The place? TEST Sports Clubs and Pratt Performance Systems. I walked in nervously hopeful in May of 2019, and two years later I am proud, strong, fit, energetic, optimistic, positive, and much more because of the culture here on Washington Valley Road. And honestly, you will be too.

Don’t worry, you can thank me in person when you sign up for your free assessment. Join our movement. #greaTESTwomen #HearUsRoar

Why Wait Until January 1st or Even Next Monday? Just Do it!

Thu, 07 Nov 2019 17:31:12 GMT

Are you guilty of postponing the start of a new or more rigorous fitness routine?

Maybe you want start exercising, begin training for that 5K, or ratchet up your fitness routine. You’re motivated, and singularly focused on achieving your goal. So, you sit down, come up with a detailed plan and decide you are going to start Monday… or the 1st of next month… or on New Year’s. Hold on. Why wait? Why not just start NOW?

Are you guilty of postponing the start of a new or more rigorous fitness routine, or a healthier eating plan, until January 1st--all in the guise of a New Year’s resolution? Researchers say about 60% of us make New Year's resolutions but only a measly 8% are successful in achieving them. Clearly, there is something wrong here—and it appears to be that many are not beginning a new plan or diet when feeling most motivated and focused. That is a lot of wasted energy that could be applied to fitness efforts. Here are some scientifically proven reasons why starting to work toward fitness goals right this very moment is a great idea:

Waiting for a new week, month or year to start may set you up for failure. Choosing an arbitrary date to start, rather than when you feel ready, is more likely to produce disappointing results, as in giving up. There are no studies that say waiting for a specific date is any way beneficial to achieving one’s fitness goals. Doesn’t striking while the iron is hot make more sense?
There’s no time like the present for creating a new habit. Research shows that it takes at least 21 days to establish a new habit. To do so, the action must be small (such as drinking more water every day), attached to a previous habit (maybe adding 10 minutes to your morning run), and easy to do for at least a week. In other words, “Get fit” is unworkable on every level. It’s HUGE, unaffiliated with an established habit and is, well, hard. More complex actions may take longer to become a habit—one study suggested 66 days. If you wait until the “right” time to start working on your goals, that’s basically putting off achieving them for an additional 3 weeks to 2 months.
Setting vague goals is more of a motivator than trying to achieve rigid, carved-in-stone ones. Yes, we’ve been told that to accomplish goals, it is best to break them down into smaller, easier steps. Indeed, when goals are partitioned into manageable and measurable sections, keeping track of progress and staying focused is easier. However, breaking goals down doesn’t mean making them impossibly precise. For instance, saying that you need to lose 20 pounds by your birthday is a lot harder to achieve than saying, I’d like to lose maybe 10 to 15 pounds before next summer. It may seem counterintuitive to set goals in such a loosey-goosey way, but experts recommend that to stay motivated, it’s better to aim for a range and concentrate on immeasurable achievements such as mental toughness. The reason? The brain is wired to give more attention to negative information than to the positive—it’s a built-in survival mechanism. So, we tend to obsess over even a minor setback. But choosing to focus instead on goals you have achieved or “cherry-picking” positive results to celebrate, says one expert, is OK because it helps you stay motivated.
You may think that starting on a future date is a great way to energize yourself, but, face it, you’re just procrastinating. Research suggests that putting off an action is linked, not surprisingly, to task aversion. When an action is viewed as tough, painful or boring, you are more likely to procrastinate. However, postponing a task, like starting to exercise, causes more distress in the long run. Procrastination leads to increased stress, more health problems and poorer performance, as well as strong feelings of guilt and shame. And who needs all that? To overcome exercise procrastination, experts recommend focusing on the positive--how exercise will give you a boost of self-esteem and physical and emotional energy, or how working out will serve as role-modeling for your kids. Finding a workout partner will help, as will rewarding yourself for achieving modest goals along the way. Enlisting a personal trainer is another way to overcome the inertia. If someone is waiting for you at the club, aren’t you more likely to show up? TEST offers personalized and semi-private sessions with a personal trainer .
Starting now will be easier than waiting to start at some point in the future, particularly if you are waiting until New Year’s to implement your resolution. Think about all the goodies and drinks you’ll consume during the holidays, and the parties you’ll attend and shopping you’ll do instead of going to the gym. Studies show that the average person gains about 1 ½ pounds during the holiday season—not a large amount, but what if you really don’t fulfill your New Year’s resolution to begin a fitness regimen? That’s an additional 24 ounces of weight on your body that wasn’t there before, pushing you further away from attaining your goals.
Waiting until January also carries with it the emotional risk of the winter blues keeping you stuck in lethargy. According to research, depression scores are significantly reduced after exercise. If you begin working out before the winter blues hit, you’re more likely to be encouraged by the feel-good chemicals released by exercise to continue your fitness regimen.
There’s no need to make starting to exercise bigger or more dramatic than it has to be. And nothing magical happens when the calendar turns to January of a new year. You can gently ease your way into exercising at any time of the year--or month or week for that matter. Try dabbling in a few activities to get a feel for what you like. Sample My Zone classes , Rock ‘N Ryde Indoor classes or workouts in the Definition Pilates Studio . By the time you decide which classes or activities are for you, you’ll have already started an exercise habit without even realizing it!
Proper Nutrition is also responsible for up to 80% of your weight loss goals. TEST is one of the only facilities in the area with full access to Nutrition coaching with non-restrictive, evidence based winning solutions that supports calorie cutting strategies you will barely realize. Let us help you find your best solution at Absolute Nutrition Solutions .

Bone and Joint Health for Those Over 50

Thu, 31 Oct 2019 19:18:26 GMT

Bone and Joint Health for Those Over 50

Like it or not, aging brings physical changes that affect how we exercise. Our bones and joints are not immune to changes as we grow older. One in two Americans over the age of 50 has, or is at risk, for developing osteoporosis. The biggest problem created by osteoporosis—and often the first visible sign of bone breakdown--is fractures. The chance of a fracture increases with age and is greater in women. But even men, especially elderly men, can and do get osteoporosis, as their bones lose density with falling testosterone levels, increasing the risk of fractures.

As for joints, aging decreases the amount of fluid that lubricates them, and causes cartilage in and around them to thin. These changes make movement stiffer and less flexible, and joints more susceptible to damage. It’s estimated that 31 million Americans have osteoarthritis, which is the most prevalent joint disease and a leading source of chronic pain and disability in the US. Here at TEAM TEST located in Martinsville, NJ , we understand the need to take age into account when starting or revising a fitness routine.

The Importance of Keeping Active
All this may cause you to pause and reconsider your workout regimen once you turn 50. However, if you’ve been exercising consistently, and have focused on both resistance and aerobic training, there is no reason to stop or even drastically revise your routine due to a fear of injuring your bones or joints. The knowledgeable and caring personal trainers at TEAM TEST will help you adjust your routine to account for the changes your experiencing while still producing the necessary benefits of exercise. Even if you’ve rarely or never exercised, our trainers will give you a personalized program that integrates all the important facets of fitness while considering your physical health. It’s never too late!

Physical activity is vital to developing bone density because mechanical stress on the bone stimulates and strengthens it. Exercise benefits joints as well. Regular stretching increases flexibility and decreases the chance of joint injury, while aerobic exercise strengthens your heart and helps manage your weight, thereby lessening the impact on joints.

Your After-50 Fitness Routine
An essential after-50 exercise routine will include resistance training, working on balance and and endurance, and increasing spinal extensor strength. In addition, integrating alignment-based exercises will help the musculoskeletal system to absorb force, thereby reducing the risk of injury.

One way to achieve many of your over-50 fitness goals is through our Definition Pilates Studio . Executed properly, Pilates works core muscles deeper than other types of exercise and strengthens the small supporting muscles that are often overlooked in a fitness routine. Pilates increases flexibility, muscular control, joint mobility and core strength (the abdominal muscles, lower back, hips and buttocks), and improves posture—all in a completely low to no-impact way. Most importantly, Pilates is gentle—it does not stress painful joints or add a burden to the ligaments and cartilage around the joints. It’s a perfect option for active people over 50 who may have osteoarthritis.

Finally, even if you’re over 50 and looking to take things up a notch, you can still enjoy the excitement of MyZone classes , which can be customized based on any physical limitations you may have. Inform the trainer before class as to what your limitations are so they may adjust certain moves or exercises for you, lessening any risk of further injury.

There is no need to sit on the sidelines once you reach a certain age. In fact, a carefully crafted program that will progressively overload your body using variables such a time, reps, resistance level, and frequency will not only fight some of the symptoms of aging but also prolong your enjoyment of staying active and doing the things you love to do for as many years as possible. They call them your golden years for a reason. Let us help you go for the gold and enjoy the best part of your life!

Should I hire a Personal Trainer?

Wed, 09 Oct 2019 01:03:19 GMT

Do you want real results? Learn how you can benefit from your own personal trainer.

One-on-one, for one-of-a-kind results - Every aspect of your program design is carefully crafted by our professionals to focus on your personal goals, any limitations and time frame to achieve those goals. By directing our attention to the individual assessment, we eliminate wasted time and effort by targeting and improving your unique movement patterns, stability, strength, and mobility.

Save Time – Time is money. Your time is very valuable and spending unnecessary time socializing, waiting for equipment or thinking about what you should do next are all enemies of your wallet and more importantly spending time with your loved ones. A personal trainer will keep you on point and have your entire session planned with just enough rest in between sets to allow your heart rate to recover to the goal target. It will also encourage you to get the most out of your gym membership as well.

Realistic Accountability - Here at TEAM TEST , our customized programs focus on the fact that no two people are the same. Because of this, we know that your fitness journey begins with a personal roadmap to success. Having an appointment that is locked into your schedule that you have paid for is a pretty big motivator to keep you accountable to start with. Furthermore, your personal trainer will begin your journey with a realistic timetable that maps out your goals and will show you what to expect along the way. Being realistic about your progress is essential and ensures continued motivation. Hire a nutrition coach for even faster body composition results!

Increase Motivation - Accountability goes hand-in-hand with motivation. A common misconception is that personal trainers are high energy, in your face, and exhausting, which is far from the truth. It’s important for your trainer to meet you exactly where you are at. We understand that every single client we train has unique motivational cues. We will use visual, auditory and tactile options to coach you up and ensure you are successfully completing every rep and set of your entire workout. We will also progress the workouts keeping track of your success and adding to your motivation by illustrating your progress. It's easy to get bored on your own. Even athletes at the highest-level use coaches to hold them accountable and motivate them to WIN. This is a population that has trained their entire lives yet still see an incredible value in the motivation of a coach. Think about that the next time you are asked to take advantage of a personal training session. If your reply is “I already know what I’m doing” then you’re missing the most valuable aspects of Personal Training.

Creative Program Design – Understanding how to assess and prescribe workouts requires a huge science background to do this effectively. But creatively selecting exercises to get the job done and keeping a client’s interest level high is more of an art form. Keeping your motivation high is directly linked to adherence and creating workouts that are safe, effective and most of all FUN have been cornerstone of our success for the past two decades. We understand there needs to be a balance between what you need and what you want. No one enjoys taking medicine, but at the end of the day, it will make you feel better. Same goes for your program design.

Safety First – We all like to enjoy the weekends tackling the outdoors. Your personal trainer can make significant adjustments on the fly if you have any bumps, bruises, joint pain, feel slightly under the weather or are sleep deprived. This will help you avoid making things worse and put you back on the right road to make a rapid recovery. Not only that, each session dedicates time toward focusing on the most vulnerable areas of your body (shoulders, trunk and hips) which we call “Pre-Hab”. We address these areas to avoid potential injuries even before they occur.

Increase Confidence through Education - The gym can be an intimidating place. Working with a trainer allows you to be led by a professional who has spent a quarter of a million dollars on a college education with a major in Exercise Science. Nothing brings us greater joy than to pass along the knowledge and explain why we are doing the exercises were doing. Your assessment with give us a ton of information that we will use in our arsenal to handle all the session planning. After a few workouts, especially if you're new to exercise, you can be certain you'll learn the proper technique to improve your results and prevent nagging injuries.

Personal Training on a Budget – At TEAM TEST you have many options to choose from. 1/1, Buddy and Semi-Private options are all available to meet a budget you can stick to. We also offer 30 min, 45 min and 60 min options. The cold hard truth is to ask yourself what the cost would be for one heart attack which is still the #1 killer in America. Staying healthy has an immeasurable value. Some say its too late for me to get in shape… We say its too late for you NOT to get in shape. Make the investment. It’s well worth it. Just give it a try and you’ll see and feel the difference.New Paragraph

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Top 4 reasons to Hire a Nutrition Coach

Tue, 24 Sep 2019 19:54:59 GMT

Why you should seriously consider hiring a nutrition coach/nutritionist:

Stop spinning your wheels and invest in yourself!

Education and clearing up misinformation - Low carb? Low fat? Vegan? All diets can work and have their place. Do not blindly jump into a ‘diet’ that worked for a friend, family member, or colleague. Work with a coach who can help you find YOUR best solution to reach your goals. At ANS, our main goal is to educate you to focus on the ‘big rocks’ of nutrition and stop majoring in the minors.
Accountability and support - The amount of time that a good coach will sow into you is invaluable. Find someone who can help to guide you on your journey. A good coach will provide an unbiased and non-judgmental support system. We will not judge you for any emotional eating binges. We will not roll our eyes when you talk about the 8 drinks you had on Saturday night. We will help you get back on track. Plain and simple. We care and want you to thrive and achieve results you have never gotten before.
Understanding nutrition checks and balances - Want to go out to dinner with your friends and cut loose? Go for it! We can teach you how to dial it back in the next day, not feel guilty for having a good time, and re-focus on your goals so you can stop the weekend-long binges. There are no ‘good” or “bad” foods. And unless you have a diagnosed allergy, there is never a reason to completely avoid entire food groups or macronutrients. Restriction at this level will usually lead to a binge because it is not sustainable.
This goes beyond you - Working with a nutrition coach is one of the best things you can do for yourself and your health. But what about for those you love the most; your children, parents, spouses, and siblings? Little eyes are watching and taking note. It’s time for you to take control of your life and be the best role model you can be for those around you.

So who do you look for? Find someone who is truly evidence-based. If a coach is biased or pushing you to try a specific program, product, or cleanse-RUN. That is not the kind of coach you want. Also, any good nutrition coach will refer out when an issue is beyond their scope of practice. Serious illness or allergy? You may want to consider speaking to a specialist or registered dietician.

You can trust us at Absolute Nutrition Solutions . Together, we will help you find your best solution.

How to Reward Yourself After a Tough Workout

Fri, 13 Sep 2019 13:14:06 GMT

Every workout should be challenging to some degree.

But some days, your workout might feel particularly tough. Maybe you’ve endured a challenging Rock ‘n Ryde class , ran an extra 2 miles, tried aerial yoga for the first time, or added a few more plates than usual to the squat rack. Whatever it is, knowing that you have something special waiting for you at the end of these more intense sessions could give you that extra spark of motivation to push through. Here are 7 ways to reward yourself after a tough workout:

Have a Tasty, but Healthy Treat
Make yourself a delicious low-calorie smoothie with low fat milk or dairy alternative, half a banana, some berries, and a teaspoon of natural peanut butter. Throw a dash of cinnamon and a few ice cubes and blend the whole thing up. It’s delicious and will provide the carbohydrates, protein, and healthy fat your body needs to recover. Just be sure to avoid store-bought smoothies which can be laden with sugar and calories. Want more advice about proper nutrition? Contact TEAM TEST and ask about Absolute Nutrition Solutions .

Hydrate Deliciously
Ideally, you should be drinking plenty of water before, during, and after every workout. But for those days you want something a little more exciting than water you can try this. Fill a mason jar about halfway with any combination of berries, cucumber, apple, fresh mint, sliced ginger, citrus fruit, and watermelon. Then, fill the jar with equal parts water and seltzer. If you want, you can add a splash of apple, orange, or grape juice as well. Enjoy your delicious, low calorie, and super-refreshing beverage after your next tough workout.

Take a Nap
Who doesn’t love a nice nap? Give yourself permission to take a snooze on those days you’ve pushed your limits at the gym. Your body will thank you for the additional recovery time. Just be sure to keep it under an hour so it doesn’t interfere with your nighttime sleep.

Indulge in Some “Me” Time
A great way to reward yourself after a tough workout is to spend a little time doing what you truly enjoy. Read a book, sip a coffee at a café, or binge a few episodes of your latest Netflix obsession.

Soak in a Tub
Your muscles can use a little pampering after you’ve had a tough workout and one of the best ways to do that is to soak in a warm tub. Make the experience a bit more spa-like by adding bath salts or a few dashes of essential oil to the water. Dim the lights, light some candles, and put on some soft music. It’s like a mini vacation. Plus, it’ll help bring blood flow to your tired muscles, which helps with recovery.

Get a Massage
Treat yourself to an occasional post-workout massage—especially if you're doing resistance training—to knead out any stress and tightness. In addition to feeling great, massages improve circulation and help rid the body of waste products that can accumulate when muscles are overworked.

One thing to keep in mind. While it’s normal to feel sore after a workout, you shouldn’t feel sharp pain, which could be a sign of injury. If you think you might have sustained an injury, talk to the experts at Twin Boro Physical Therapy located within TEAM TEST who can create a treatment plan.

Treat Your Feet
Our feet are the unsung heroes of our workouts. They endure heavy weight, repetitive pounding, quick pivoting and are always ready for more. So, if you’ve had a particularly tough workout, may sure you give your feet some extra attention. Get a foot massage, go for a pedicure, use some fancy foot cream, or simply soak your feet in warm water and Epsom salts at home.

We all need a little extra motivation to push through now and again. Try any, or all, of the ideas above to reward yourself after a tough workout.

If you’re looking for challenging and fun workouts, then come to TEAM TEST in Martinsville, NJ . TEAM TEST has more fitness, nutrition, and health services under one roof than any other facility around. We offer many membership options to fit your needs and lifestyle such as monthly, yearly, and flexible contract packages.

CELEBRATE OUR 20th ANNIVERSARY

WITH 20% OFF OUR 20 MONTH MEMBERSHIP

Why Diet Is as Important as Exercise When it Comes to Fitness

Thu, 05 Sep 2019 19:47:59 GMT

Which is more important when trying to get into shape; diet or exercise?

These two variables are inter-twined and both play a large role in reaching your ideal weight. At TEAM TEST located in Martinsville, NJ , we are exercise and nutrition experts and wanted to explain why proper nutrition is so important when it comes to fitness.

Exercise Alone Doesn’t Lead to Weight Loss

If your goal is fat loss, then exercise alone may not do much to budge the scale. Simply put, to lose body fat, you will need to consume fewer calories than you are burning. Exercise can stimulate your appetite and you may subconsciously eat more than you normally do. To combat your body’s natural response to replenish itself, it is important to have a good understanding of what you actually need to properly fuel yourself.

It may be better to start by reducing your caloric intake through proper diet, without taking on an intense exercise regimen right away. You’ll find that eating nutrient-dense, lower-calorie foods will jump start your fat loss efforts. Then, you can add in exercise to help maintain muscle mass and bone density while you lose weight. (Absolute Nutrition Solutions) The nutrition support team at TEAM TEST can sit down with you to find your best solution. Need help with meals? We also have a partnership with RPM Nutrition and Fitness who creates customized meals to help you reach your goals. Fresh, delicious, and affordable; perfect for those of us who are always on the go and need a healthy option to stay on track.

Food Fuels Exercise

Fuel your body with high-quality foods such as lean protein, whole grains, fruits, and vegetables to provide the energy needed to crush your workouts. This fuel will also give your body the micronutrients required to repair and recover. Stay away from highly-processed, highly-palatable foods (those loaded with unhealthy fat, salt, and sugars) or your workouts will suffer and you will sabotage your fitness and physique goals.

Americans are More Active, Yet More Obese

Studies have shown that the percentage of Americans who engage in regular physical activity has increased sharply in the past decade. Interestingly, the number of Americans with obesity and obesity-related diseases also rose despite the increase in activity. This trend seems counter-intuitive, but it underscores the importance of diet when it comes to weight loss. More physical activity can’t counter the effects of the typical American diet of those highly-processed and highly-palatable foods. Pair that with an innate desire within our brains for those foods and it is easy to end up overweight or obese.

The Bottom Line

When it comes to fat loss, cleaning up your diet is a more effective way to get the results you’re looking for than simply exercising more. However, if your goal is overall physical fitness, then exercise has a number of important benefits such as increased muscle mass, improved cardiovascular health, lower blood pressure, and reduced risk of heart disease. A combination of proper nutrition and exercise is the best path to optimal physical fitness.

If you’re ready to start your fitness journey, come to TEAM TEST in Martinsville, NJ . TEAM TEST has more fitness, nutrition, and health services under one roof than any other facility around. We offer many membership options to fit your needs and lifestyle such as monthly, yearly, and flexible contract packages. Sign up today!

10 Steps to Starting Your Fitness Journey

Fri, 23 Aug 2019 14:14:55 GMT

Are you at a point where you want to get into shape, but you’re not sure where to begin?

Does the thought of entering a gym make you start to sweat? Don’t know the difference between a bench press and a bicep curl or where your target heart rate should be? At TEAM TEST located in Martinsville, NJ, we understand that starting a fitness routine can seem overwhelming, but it doesn’t have to be. Here are 10 steps that can help you start your fitness journey and stay motivated.

1. Go for a physical exam: Before you engage in any new exercises or fitness routines, go see your primary care physician for a check-up. Your doctor can tell you if you’re free to pursue any type of activity or if there’s anything you should avoid. Either way, he or she will certainly love hearing that you’re taking steps to improve your health.

2. Determine your goals: Why are you starting a fitness routine? Your goal may be to lose weight, gain muscle, reduce stress, improve cardiovascular health—or some combination of all of those. Knowing what results you want will help you determine which types of exercise you should participate in.

3. Start small: When starting a fitness journey it’s best to take simple steps. There’s no need to jump into a gym and lift a ton of weight on Day 1. In fact, that’s a good way to hurt yourself and get discouraged. Start by walking 15 to 30 minutes a day. Choose to take the stairs instead of the elevator. Take stretch breaks throughout the day. By doing something small every day, you’re setting up an exercise habit. Over time, you can add more challenging exercises.

4. Talk to a personal trainer: If you are truly a novice when it comes to exercise, then consult with a personal trainer. Even just 2 or 3 sessions will be extremely valuable. The knowledgeable and friendly trainers at TEAM TEST are available to discuss your fitness goals, set up an exercise routine for you, and demonstrate proper form.

5. Make an exercise appointment: Add exercise to your personal calendar like you would a dental appointment, your kid’s soccer game, or lunch with a friend. This will help make sure exercise becomes a priority in your day. If you just wake up thinking, “I’ll work out at some point today,” then it’s easy for other things to pop up and prevent you from exercising.

6. Find a friend: Everything is more fun with a friend. Find a buddy who also wants to get fit. You can hold each other accountable to your fitness goals and be each other’s cheering squad when things get tough. Plus, having someone with you to walk into a gym or new exercise class makes it less intimidating. You can even sign up for semi-private personal training sessions with a friend at TEAM TEST using the great trainers with Pratt Performance .

7. Try a class: Sometimes, the best way to start an exercise routine is to find a class that you like and give it a try. For example, at TEAM TEST, you’ll have access to a variety of classes such as yoga , Rock ‘n Ryde , Pilates , and MyZone . They’re all fun, challenging, and will help you get in shape.

8. Expect setbacks: Life has a way of throwing curveballs at you. Maybe works gets busy, or family obligations crop up and you’re not able to exercise as much as you like. The important thing is to not quit. Just get back to your routine when you can. Or find small moments in the day to be more active. Never forget that some exercise is better than no exercise.

9. Remember nutrition: Fitness isn’t just about exercise. You also need to make sure you give your body the right food to fuel your workouts. There’s no need to follow the latest fad diet. Start eating plenty of vegetables and fruits, lean protein, complex carbohydrates, and healthy fats. If you have specific weight loss or fitness goals in mind, then the nutrition support team at TEAM TEST can help you zero in on what’s best for you.

10. Celebrate yourself: Be sure to reward yourself for all of the hard work you put in. For example, treat yourself to a massage or a facial after 30 days of consistent exercise. Or, get that cool pair of sneakers that you’ve had your eye on after you’ve completed your first 5K race.

If you’re ready to start your fitness journey, come to TEAM TEST in Martinsville, NJ . TEAM TEST has more fitness, nutrition, and health services under one roof than any other facility around. We offer many membership options to fit your needs and lifestyle such as monthly, yearly, and flexible contract packages. Sign up today!

7 Reasons to Try Rock ‘n Ryde

Fri, 09 Aug 2019 20:08:28 GMT

One of the most popular fitness classes around has to be Rock ‘n Ryde, otherwise known as indoor cycling. You’ll find a spin class at almost every gym and fitness facility, no matter where you live. However, at Rock ‘n Ryde Cycling Studio located within TEAM TEST in Martinsville, NJ , we take the ordinary indoor cycling class to the next level by using RealRyder® bikes, you will soon realize this isn’t a Johnny G Spinning class. These bikes move and sway from-side-to-side to get you as close as possible to an outdoor riding experience while remaining in a studio setting. And, we’re the only facility in Somerset County to have these bikes.

Whether you’re new to fitness or you’re a self-proclaimed gym rat but have never tried indoor cycling, here are 7 reasons to try Rock ‘n Ryde on a RealRyder® bike at TEAM TEST:

1. You’ll torch calories: We all want to maximize our calorie burn while we exercise. Take an indoor cycling class and you’ll burn an average of 400 to 600 calories per 60 minute workout. If you use a RealRyder® bike instead of a traditional stationary bike, you’ll burn 20% more calories per workout, which can potentially put your total output above 700 calories! See what other calorie-burning classes we have at TEAM TEST.

2. It’s easy on the joints: Although traditional indoor and outdoor biking are both considered to be low-impact exercises, there is still some stress on your joints. Roads and biking trails have plenty of bumps and uneven surfaces that can be jarring. Stationary bikes guard against the bumps, but the bike’s inflexible design could result in additional stress on the spine and hips as you stand and lean from side to side. A RealRyder® bike has three planes of movement so it moves with your body and responds like a real bike, which means it’s much easier on the joints.

3. You’ll build muscle: Another reason to try Rock ‘n Ryde is that it helps tone the major muscles in your legs such as your quadriceps, hamstrings, calves, and glutes. You’ll not only have better looking legs, but with increased muscle mass you’ll burn more calories even while at rest. If you want a more full-body workout, then try a RealRyder® bike, which will target your legs and activate your core, back, and upper body muscles for an overall stronger body.

4. Your heart will thank you: If you get your heart pumping for at least 30 to 60 minutes several days a week, you’ll experience heart-healthy benefits including lower blood pressure, improved cholesterol levels, and lower risk of stroke. A Rock ‘n Ryde class is the perfect exercise to get your heart in shape. If you want to vary your exercise routine, then try a TEAM TEST membership to get access to everything we offer.

5. It’s perfect for beginners: If you’re new to exercise or indoor cycling then a Rock ‘n Ryde class is ideal because you can work at a pace, you’re comfortable with. The class instructor will guide the class through a challenging ride, but if you’re not feeling ready to match the pace the entire time, or you even need to slow down for a few minutes, that’s totally fine. No judgment, no pressure. However, if you’d rather not start your exercise journey in a class setting, then check out the private and semi-private personal training sessions offered at TEAM TEST.

6. You’ll boost your mood: Having a bad day? Get some exercise. All exercise releases endorphins, which are the body’s natural mood lifters. A Rock ‘n Ryde class will not only flood your body with feel-good hormones, but you’ll also have fun. The music is pumping, your classmates are by your side, and your instructor is cheering you on. You’re guaranteed to leave each class with a smile on your face.

7. Your first class is free: There’s no risk to trying out a Rock ‘n Ryde class because it’s completely free. Just book a ride and show up ready to sweat. Love the class? Great. We’d love for you to join TEAM TEST. In fact, if you sign up today, you’ll get the rest of the summer free . But if you decide it’s not for you, then you’ve lost nothing—except a ton of calories.

If you’re ready to experience the benefits of indoor cycling on a RealRyder® bike, then come to the Rock ‘n Ryde Cycling Studio located within TEAM TEST in Martinsville, NJ. TEAM TEST has more fitness, nutrition, and health services under one roof than any other facility around. We offer many membership options to fit your needs and lifestyle such as monthly, yearly, and flexible contract packages.