DEDICATED FITNESS
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FALL IN LOVE WITH TAKING CARE OF YOURSELF!

1/31/2019

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In order to provide our team with the best experiences possible, we are constantly learning, studying and becoming better through continued education and training.  People often say, I will take that class when I get in better shape? What?  The class is designed to help you get in better shape! We aren't looking for the people who are already fit, we are looking to help those ready to make an improvement to their health!
Our most recent efforts have been in
Performance Enhancement,
Injury Prevention,
Weight-loss and Wellness
!  
What does that mean for you?  Work smarter, not harder!
 The DF mission is to provide a comfortable atmosphere, for anyone wishing to improve their health.  We have been constantly growing over the past fifteen years, establishing a core group of returning members, rather than a constant turnover of traffic.  

This means, that along the way, we need to continue to evolve in order for you to become better! 
Become the best version of you
Our only fitness component in 2003 was functional training "crosstraining", this was prior to the "Crossfit" boom, when many of the locals called us the caveman gym, bc they didn't understand what we were doing!   We trained hard, we trained unconventionally, we transformed lives!  We are still transforming lives, but we have evolved and now offer more options to appeal to more participants.  Whether just starting, or attempting to achieve a new goal, we focus on creating a strong base of support, a solid foundation and move forward from there.  


Our training builds stronger hearts, stronger bones, better balance,  more efficient metabolisms, whether we are starting from the basics of mindful breathing and muscle activation, flexibility and balance training, all the way to those ready and willing to become warriors in and out of the gym! 
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It is noT your effort...

1/3/2019

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For those of you whom have been trying, I mean honestly, truly, really trying, to lose weight... those of you who’ve been committed to the “eat less and exercise more” mentality, yet you’re not getting weight loss results.... you’ve been eating salads, smaller portions, bland, diet, low-fat food, you’ve made sacrifices and skipped the desserts, yet the scale doesn’t change or even goes up!  You exercise, sweating and pushing harder than ever before, yet the scale doesn’t change, or goes up! 

...no matter what, you just can't lose weight with success...

Sound familiar?
Do you relate to this situation? 
Those that can relate, I want to offer you hope, I believe you! 
​I’ve been there, I’ve done that only to end up heavier, which is why I started digging deeper into the science of nutrition and exercise at its core; the cellular level.

It is not your effort,
​it is your method.

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I WANT TO OFFER YOU HOPE!

For years, in addition to my own research, I’ve been studying at higher levels of education in school and with certifying organizations ISSA, NASM and NSCA in order to better understand how the body works and find a way to lose weight successfully, be healthier, and control my chemical brain function. I’ve developed a great understanding of both diet and exercise, however brain function is even more of a complicated science! If we go back to the rubix cube, including brain chemistry, is like adding in a few extra rows/columns for an added challenge to unfolding the correct mix of twists n turns!

My Personal goal, as a participant at life,
​and as a trainer in the industry,

I set out to better understand  why and how to be successful AT weight loss... 

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YOU CAN LOSE WEIGHT,
​it is possible

Calories in, more calories out may certainly work for some people, but for those of you it isn’t working for, I believe you and I can help you! 
Finding a solution is similar to solving a Rubix cube, it’s a puzzle of sorts.  I'm not sure if there is only one way to solve the cube, but I know for sure, weight-loss is not a one size fits all, there are way too many variables, we are all uniquely designed!  You may make one move which creates a positive result in one area, yet in turn alters something else! This is similar to the chemical/hormonal reactions deep inside the cells of your body!
It has nothing to do with lack of effort, you’ve been working super hard I’m sure.  I understand how discouraging it is to put forth all that effort and receive limited results.  You may think you are destined to be overweight...
​ but I’ll tell you otherwise, you can lose weight! It is possible! 

Calories in-more calories out, although correct, is way more complicated... 
On the cellular level, it’s a matter of how your body breaks down macronutrients to use for fuel, and what happens to that energy stored for later use.   Although the science is complicated, I’ve come up with a very effective strategy for those that require a different approach!  

I DID IT... SO CAN YOU!

I’ve found it’s the quality of the calorie that matters
​and the balance of those quality calories, in phasic progressions. 
In addition there are other factors effecting weight-loss:
•hydration level
•amount of sleep
•amount of stress
•inflammation
•allergies/intolerances
•overgrowth of gut bacteria/yeast
•lack of good food, too much processed food
•type and duration and intensity of exercise
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We can talk :
Micronutrients; vitamins/minerals 
​Macronutrients; carbs, proteins, fats
Insulin 
Glycemic index
Sugar/sugar substitutes 
Intensity of exercise:
Percent of VO2max
Heart rate
Strength training

Be prepared to work for YOUR ACHIEVEMENT...

The goal is to get the body to burn fat for fuel but maintain homeostasis within the systems.  What you need is a plan! Will you tackle the nutrition,  the exercise or the mindset component first? ​
To get started with the nutrition component,
join our Online Fascination weight loss program.
To start with exercise, hire a personal trainer to get setup with the appropriate workout for you!  
To take control of your mind, seek help from a psychologist.

LET ME TEACH YOU HOW TO BE SUCCESSFUL TOO!

Dedicated Fitness has devised a partner program, PACE, equipped with Masters level educated personal trainers with the knowledge and experience needed to help you transform your life! We are not creating body builder athletes, we are developing healthy participants at life! Change your mind, change your pace! 
We will design a map for you to follow... with each destination along the map, you will be making progress toward your goals! We will set the stage, you will fill-in with what works best for you!

DO YOU HAVE A PLAN?

or are you just hoping what you choose to do will work in your favor? 

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This is me, 2018, wearing my dress from 1997! I am determined to understand the science of nutrition and exercise, and would love to share with you what I've discovered thus far! Of course science is forever evolving, but for now, what I have designed, WORKS!

You think you know what to do... but where did you get your ideas from?
AN educated professional with experience in the industry?
​
the internet; The newest Fad, craze or quick fix?

Reminder: a fad or quick fix will give you a result, BUT in the end, ultimately you will end up with a broken metabolism and eventually put the weight back on that you took off and more.

When you exercise, the more fit you are the more you use fat for fuel, but if you aren’t in great shape and you exercise too intensely you use carbs for fuel, which is basically like superficial sugar stores and not the stored fat you would like to lose. Then when you eat, you simply fill up the sugar stores that you used and risk any excess being stored as fat, which is much harder to break down for energy than carb sources. 


It takes longer to arrive to the fat-burning phase of energy use when your body isn’t trained, in good condition. The more efficiently your muscles can extract and utilize oxygen, the longer they can work utilizing fat for fuel. The higher intensity will switch over to carbs for fuel...

REACH OUT... We can set you up for a successful journey!

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Follow Us On Insta @DFstrong

11/17/2018

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We aren’t always sporting gym hair! #carbonchamber #dfstrong #reachingout #risingup #bootsandbling @cindyrnhrd

November 17, 2018 at 10:32AM
via Instagram
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Follow Us On Insta @DFstrong

11/2/2018

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Check out live video for more info! Set yourself up for success! Get here to become the best version of you ?? Start with flexibility, core and balance training! National Academy of Sports Medicine Performance enhancement specialist! #nasm #injuryprevention

November 02, 2018 at 12:54PM
via Instagram
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Dedicated Fitness
450 Delaware Ave
Palmerton, PA 18071
  • WHAT IS GOING ON AT DF!
    • YEAR OF ACHIEVEMENTS: coach reflections
  • Home
    • About >
      • Meet the Team Leaders
      • Our Facility
  • Training Options
    • PACE >
      • Personal Training
    • STUDENT CENTER
    • Gym Memberships
    • Group Classes >
      • Class Schedule
      • DF-SPECIAL POPULATIONS
  • 6 Week Fascination
  • Contact