THE 16 WEEK TRANSFORMATION IS COMING!October 24th, 2014 Celebration Fitness presents: “Steve Gallagher’s 16 Week Transformation”      The 16 Week Transformation is a 16-week program that will completely change...
HIGH-INTENSITY IS NOT A GOOD CHOICE – IT’S THE BEST CHOICE…September 11th, 2014 HIGH-INTENSITY Is NOT a Good Choice - It's The BEST CHOICE... That's IF, You Have at Least HALF a BRAIN.... Whenever I see muscle-heads in the gym doing...
THE 10 BIG RULES OF “TOUGH LOVE” WEIGHT-LOSS…July 30th, 2014 The 10 BIG RULES of "Tough Love" Weight-Loss... RULE #1 - No More EXCUSES - Just %#* DO IT! Truthfully, of all your past attempts to lose weight, how many times...
WERE HIRING!July 25th, 2014 Celebration Fitness is looking for Certified Personal Trainers in the Philadelphia/Delco area to help expand our Celebration-fit training systems to fitness...

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The 16 Week Transformation is Coming!

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Celebration Fitness presents: “Steve Gallagher’s 16 Week Transformation”

     The 16 Week Transformation is a 16-week program that will completely change the way you look and feel. Celebration Fitness Owner Steve Gallagher brings this highly successful program to the Philadelphia area. By using state of the art fitness equipment, Steve will provide full body one on one personal training sessions in only 30 min. once a week! Yes, you read that right! 30 min once a week. Too good to be true?  Let us explain how we do it:

X- Force is the most meaningful advance in strength training in the last 30 years. A patented “tilting” weight stack allows for a 40% heavier resistance on the “negative” (lowering) part of the exercise. This heavier negative resistance allows for a greater intensity of effort through a higher quality of resistance. Gain better strength in less time! Results that previously required several workouts a week can now be stimulated in ONE workout a week or even less! For EVERYONE!

Applying the full potential of the X-Force operating principle reveals several benefits. For example, research shows that a properly trained muscle takes from 48 to 92 hours to recuperate and be ready for another workout. The stronger you are and the more intense your workout is, the greater the need for rest. Our predictions indicate that a highly motivated person will require a rest period of ten days in order to recover completely. The case for X-Force is strengthened 1) by the fact that training with this system also helps regenerate passive tissues (bone, cartilage, ligaments and tendons) and 2) by the way it accelerates recovery from injuries.

This program has been tested throughout the world and most recently in Gainesville, Florida using our X-Force equipment! Here are some of the results:

Tested and proven effective in 2012 with more than 145 subjects at Gainesville (Florida) Health & Fitness – the only other facility in the United States that has X-Force equipment – This program progresses far into the future of remarkable body transformations.

After keeping meticulous records, and here’s what some of the data show:

  • Of 44 men and women in one test group, seven participants lost 30 pounds in 30 days, four lost 50 pounds in 50 days, two lost 60 pounds in 60 days, and one lost a whopping 80 pounds of fat in 80 days.
  • Four of the overweight women lost an average of 40.7 pounds of fat over 12 weeks, while reducing the size of their waists by an average of 8 inches.
  • The 20 men in this same group, over 12 weeks, lost an average of almost 9 inches off their waists, while packing on an average of 9.94 pounds of new muscle.
  • Do for yourself what these people have achieved: (Photos at end of article, Christie’s B&A with caption) Christie Williams, 30, reshaped her body in 18 weeks.
  • Herb’s B&A with caption:
  • Herb Jones, 42, eliminated his protruding belly and packed on major muscle in 12 weeks.
  • Ashley’s B&A with caption:
  • Ashley Meisner, 22, sharpened her curves in 12 weeks, thanks to the negative-accentuated workouts.

The 16 Week Program will be accepting 30 motivated individuals who are looking at not only changing the way they look and feel but also their lifestyle. I have been around this business for the past 11 years, personal training for past 5 years, I’ve been able to work and learn from some of the top names in the industry and everybody agrees, this program is the real deal! It won’t be easy, but if you give us 110% 30 min a week and follow our eating program we lay out for you. “YOU WILL SUCCEED!” Said Gallagher, I am excited about this program and this opportunity. This program has been successful all around the world so now to be able to bring it right here to Philadelphia and surrounding area means a lot! Gallagher a Delaware County native born and raised is accepting only 30 trainees for this program so that he can provide everyone with as much individual attention as they need.

If you are interested in being one of the 30 trainees please send in your interest to Steve@Celebrationfit.com!

Sessions will start Monday Jan 5,2015 and will last until Monday April 27th 2015 at Main Line Health & Fitness in Bryn Mawr Pa!

For more information please call Celebration Fitness at 610-937-9445

HIGH-INTENSITY Is NOT a Good Choice – It’s The BEST CHOICE…

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HIGH-INTENSITY Is NOT a Good Choice – It’s The BEST CHOICE…

That’s IF, You Have at Least HALF a BRAIN….

Whenever I see muscle-heads in the gym doing countless sets or training for up to two-hours, and ask them “Why” they train this way, the answer I ALWAYS hear usually has something to do with training “hard.” What people do NOT understand is that training hard (High level of intensity) and training long (1-2 hour workout), cannot be done at the same time; it has to be one or the other.
PROOF? Think of it this way: If I said you had to run a 100-yard dash as fast as you possibly could, you would take-off at full-speed as soon as I said, “Go!” On the other hand, if I said you had to run 5-miles as fast as you possibly could, when I said “Go!”, you would take-off at a much slower pace. Why? It is because you would “intuitively” know that in order to finish, you must pace itself. You can run fast for a short time, but not a long time. Weight training sessions that last for an hour or longer, simply will NOT be the intense “all-out” efforts needed for optimum training results. And by the way, do not confuse intensity with “amount” of weight lifted – that is another discussion. RESULTS? Whenever “RESULTS” is the goal, “intensity” should always be viewed as more important than “exercising longer”. Again, that’s if “getting as strong as possible in the shortest time possible” is truly your goal For most, it is. Muscles GROW or become stronger in response to training intensity, and only IF that intensity challenges your muscle’s current capacity to perform work. In other words, it has to be demanding enough to feel as if it is the HARDEST you’ve ever worked. It is ONLY then, that an “Adaptive Response” within the muscle, takes place. Simply put, the body, through a number of metabolic processes, replenishes and repairs itself, and becomes stronger. Experts agree that this process normally takes between 48-96-hours. IMPORTANT NOTE: The reason for these seemingly wide “recovery” time-parameters is because of variable such as quality of rest, manual-labor jobs, genetics, etc. This is why scientist are unable to pin-point an exact number of hours for full-recovery. Perhaps the MOST compelling argument in-favor of the “One-Set” training protocol, is the research evidence that says that the adaptive response to “grow” actually happens within a muscle in a precise moment. Your intensity-of-effort either “trips” the adaptive response “switch” (like a light switch), or it does not. In addition, once it trips, you cannot trip it repeatedly in the same exercise session. In other words, ALL duplicated exercises performed (multiple sets) are nothing more than meaningless manual labor, i.e. a waste of your time. Furthermore, the extra sets will actually cause the muscles to require more recuperation time – you know it as over-training – sound familiar? Not only does credible exercise-science support the one-set training protocol, but most of today’s informed weight-training professionals no longer recommend multiple-set training protocols to their clients. The biggest mistake I see women who weight train make, is NOT training intensely enough – as if it was exclusively a “man’s thing”, to train hard. The best “tip” a woman in the gym will EVER get. If you’re engaged in a strength-training program, be sure it’s “high-intensity” strength-training.

Here’s ANOTHER REASON To Choose HIGH INTENSITY TRAINING:
By now, most informed fitness professionals know that High Intensity Training is the most scientifically-supported training method for its ability to produce “results”. Therefore, there’s no sense beating that subject to death. But, perhaps the best reason to engage in High Intensity Training has nothing to do with how quickly it produces results. The greatest benefits of high intensity training may be what it DOES NOT Do. High Intensity Training is the most TIME-EFFICIENT. Therefore, it DOES NOT take up much of your time. Why spend 1-2 hours in the gym, when you can get the same or better results approximately 30-minutes or LESS? No Brainer. High Intensity Training DOES NOT pound the hell out of your joints, therefore it is the SAFEST type of training. Although strenuous, because it is performed in a slow-controlled manner, there is virtually no risk of muscle, tendon, ligament, or joint injury, due to ballistic, joint-jarring movements. Again, a No Brainer. High Intensity Training DOES NOT make you pay later for being an Idiot. It is the forgiving type of training. Knuckleheads, who perform countless sets – five, six, or even seven days per-week, should ask anybody who has spent their lives performing manual labor, just what it does to their bodies later in life. It beats the hell out of their joints – they simply wear out. Arthritic-type issues later in life are almost a certainty. This is exactly where the average high-volume weight training enthusiast is headed. Once again, a No Brainer. Your genetics “will” largely determine your body’s response to training, and therefore, your end results. But, whatever results you are destined to achieve, wouldn’t it make the “most” sense to achieve them in the “shortest” time possible, and with the “least chance” of injury, and with the “smallest amount” of wear n’ tear on your body?” High Intensity Training is and always will be, a No Brainer.

 

 

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