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The Art of Counting Reps: More Than Just Numbers

MARCH 2024

Goooooood morning, March!

Here we go, kicking off Spring with a pep in our step

Ready to take advantage of the extra hours of sun each day


Time to:

Keep motivated (after endless days of rain)

Feel better (after those allergies hit us all like a freight train)

Get outside (after you come into PEX, of course)

Stay awesome


Sometimes February feels like it will last forever...

But time Marches on

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Mike's Morning Message

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The Art of Counting Reps:

More Than Just Numbers

By: Mike Campanella


Picture this: you’re lifting weights at the gym, muscles straining with effort, sweat dripping off the tip of your nose (causing Mike slight heart palpitations). Your mind, now a battleground between determination and exhaustion, starts to wander... "Did I leave the oven on? What was the name of my first-grade teacher? Who’s picking up Sally from school today? Who is Sally?" Next thing you know, you’ve either done 10 reps or 100 – but who's counting, amiright? WRONG, bucko. Not counting your reps during a set is like going on a road trip without keeping track of the exits. Sure, you’re moving, but there ain’t no way in hell you’re going to end up in the right place. 


(The obvious implication here is that if you count your reps, you’ll end up in the right place. And, obviously, the right place is Gainzville. Is it obvious if I have to spell it out? Who knows.)

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Five Reasons Why Counting Reps is Your Secret Workout Weapon


Engagement: Counting reps keeps your mind focused and engaged with the task at hand. It's the difference between mindlessly moving weights and actively sculpting your physique with mathematical precision.


Intensity Check: If you’re losing count during your set because you're daydreaming about pizza, chances are the exercise isn’t challenging enough. Instead, if the number you desperately seek is "When will this set end?", then you’re probably on the right track.


Muscle Mindfulness: When you count your reps, you're more likely to think about the specific muscles you're working. If you’re thinking about the specific muscles you’re working, you’re more likely to perform the exercise correctly. If you perform the exercise correctly, you’re more likely to get stronger, reduce injury, feel better, make more money, and be happier in your marriage. (Kind of a stretch, but I am pretty close.)


how many do I have left? (Two. Always two.)

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Breath Control: For those of you who have difficulty knowing when to breathe during an exercise, check this out: counting each rep almost always syncs up with the moment during an exercise you’re supposed to exhale! How cool is that!? (It’s kind of cool.)


Quality Control: It helps trainers (yes, us!) immensely. Instead of us trying to have a conversation with you, watch your technique, cue your form, compliment your proficiency, explain adjustments, and also count reps at the same time, we can focus on the task at hand (you – and your training).  


And don’t get me wrong, losing track of what number you are on is unavoidable (and it’s nothing to be embarrassed about). Forgetting what rep you are on is an ancient tradition, a shared experience that stretches back to the very first person who ever lifted a rock and thought, "I should do this ten times" (and then immediately said to themselves, “shit, what number am I on?” and then, in a state of distraction and confusion, was subsequently eaten by a bear). But just because it’s unavoidable, doesn’t mean we should give in to the inescapable pressure and crushing anxiety of life…I mean…of counting reps. 

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In Conclusion: Count It Out!


Counting reps is more than a numerical exercise; it's about maintaining focus, measuring intensity, and ensuring you're pushing your limits—safely and effectively. So next time you’re at the gym lifting weights, think to yourself, “I don’t want to be eaten by a bear, I should pay attention to what I am doing and count each rep.” But in all seriousness, you’ll find that you get more out of your sessions when you count your reps. Your muscles—and your trainer—will thank you.


Happy Counting (and recounting),


P.S. If you find counting challenging, consider it a brain exercise. Who says you can’t have a six-pack on your body and your brain?

Reading Time with Louro Training

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Is olive oil truly the elixir of life it's touted to be, or is it merely surviving on the laurels of Mediterranean Diet hype? In this article, we'll dive deep into the science and peel back the layers of hype to reveal the true health benefits of olive oil. Are its claims genuinely backed by science, or is it all just slick marketing? Let's find out...


CLICK HERE TO FIND OUT! --> Is Olive Oil Really That Good For Us? The Truth Behind the Hype

POST WORKOUT REVIVAL with Body By Tanya

Body By Tanya will be hosting a small workout/spa day with Revival Wellness on March 10 Sunday at 11 am, located at our PEX Medfield location.


Post Workout Revival will consist of:


  • A 45-minute workout at PEX


  • Post-workout snacks and wellness services at Revival Wellness, located up the hill in the plaza behind PEX Medfield!


We are trying to keep the cost reasonable at $60 for the full event and a 15% discount on any service if you go back to Revival again.


There are 5 SPOTS left! Space is limited.


Message Tanya for more information:

Tanya.lowe85@hotmail.com

(339) 364-0939

We hope to see you there!

New Hire at PEX Needham - Welcome, Jill!

Forged Fitness and Boxing, in conjunction with Pex Health and Fitness, would like to welcome Jill Katsiroubas as our newest coach! 


  Jill is a certified personal trainer with the National Strength and Conditioning Association, a boxing coach, and a mom of two. Her love of boxing and kickboxing brought her to teach private, semi-private, and large group classes for over 8 years. Now she’s back and excited to share her passion for the bags with Forged Fitness and the PEX community. 


For more information, reach out to Alex Badlissi at:

781-856-7163

FORGEDFITNESSANDBOXING@GMAIL.COM


Charity Event in Medfield

Katie Woodilla, the owner of Bomber Fitness, hosted a fun Bubbles and Bootcamp charity workout with clients, Katie Niemic and MK Boehm last night! We had a full house - what a great night. All proceeds raised will be going to St. Jude Children's Research Hospital as a part of Fitness for a Cure (FFAC).


If anyone is interested in donating or even becoming directly involved with FFAC, there will be a day event followed by an evening gala at the Lowell Memorial Auditorium in Lowell, Massachusetts on March 16th, 2024. The day will feature a family-friendly event with food, activities, raffles, and a short program including a show from the St. Jude Performance Team. The evening gala will feature a cocktail hour, seated dinner, live and silent auctions, a St. Jude program, a show from the Performance team, and more.


For those wanting to learn more, check out their website below:

St. Jude Fitness For a Cure Event


If anyone wishes to contribute financially, here is a QR code below to scan.

Client Spotlight!

Eric Ayers Fitness congratulates Tom Slack for being client of the month. A consistent client since 2022, he exemplifies dedication and drive in his pursuit of long-term health improvement. 


Tom’s consistent effort and focus have made him a standout client, embodying the spirit of continuous improvement. By focusing on the journey rather than just the outcome, Tom has not only reduced unnecessary stress and maintained motivation throughout his fitness journey, he has also transformed his body by increasing muscle mass and decreasing body fat percentage. Tom's programming emphasizes the process over results.

All the trainers are proud of his achievements and look forward to supporting him in 2024. Keep up the great work!

Want To Join Our Team? Read About PEX Here:

The Future of Fitness: PEX Health and Fitness Empowers Trainers to Thrive as Business Owners

By: PR Newswire



It is worth a read!

PEX is a pretty cool place. We love our team.

We are more proud every day of our trainers and the work they do.

Save The Date: Pelvic Floor Workshop

April 7th at 10:15 am


Mark your calendars for a pelvic floor workshop with MomLife Health and Wellness in Medfield in partnership with Jennifer Hart Fitness. Stay tuned for more information!

COME ON IN

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We're Accepting Applications!

PEX is accepting applications! Know of any fitness professionals in the area looking to advance their careers in the fitness industry? Send them our way! They can fill out this form to schedule an interview.

In Conclusion

Dang, why was the calendar so busy before April?

Because there is so March to do...

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Keep on crushing it out there,

KW

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