!MPACT Referral Reward
For our current clients who refer a new client who purchases any monthly training packages and completes two full months of training, YOU will receive a $50 credit towards your own training! So spread the word and save on training. Our goal is to help as many community members as we can to get healthy and FIT!!
See !MPACT in Action!
Be sure to visit our !MPACT Instagram page for updates on training tips, spotlights on athletes and clients and updates on !MPACT happenings including at-home workout ideas. Starting next month we will be including an “athlete spotlight” each month in our newsletter. Click here to view the page or search for impact_training on Instagram.
Welcome !MPACT trainer Melissa
Welcome to new trainer Melissa who is instructing Wednesday and Friday morning Bootcamps and will be training clients as well. Melissa shares her fitness philosophy by saying, “Helping others achieve their full potential is my passion. I believe that people have so much more inside of them, and my job is to help them pull it out. I love connecting with my clients, while watching them succeed.” Be sure to contact us today to reserve a place on Melissa’s schedule or come and join her at morning bootcamps!
Why Am I So Sore? Understanding DOMS (Delayed Onset Muscle Soreness)
Delayed onset muscle soreness (DOMS) is pain in your muscles that occurs after you have worked out, usually starting a day or two after. Pain felt during or right after a workout is called acute muscle soreness. This is more of a burning sensation due to a quick buildup of lactic acid, and usually goes away soon after you finish your workout. According to the American College of Sports Medicine symptoms of DOMS usually happen at least 12 to 24 hours after a workout. The pain tends to peak about one to three days after your workout, and then should ease up after that. Your muscles may feel tender to the touch, your range of motion may be lessened, you may have muscle fatigue, or you just may be stiff or have difficulty when moving. For example, it can be that “after leg day” soreness that makes it painful to walk downstairs.
High-intensity exercise can cause tiny, microscopic tears in your muscle fibers. Your body responds to this damage by increasing inflammation, which may lead to a delayed onset of soreness in the muscles. This process helps your muscles grow. This type of muscle soreness can affect everyone from seasoned athletes to beginners to people who have not worked out in a long time. This can happen when you increase the intensity of your workouts, increase the weights you are lifting, try new types of exercise or change up the exercises you are doing to target a specific muscle group.Do you need to feel sore after every workout to make progress? No. When you start a new exercise routine or push your limits, you’re more likely to get sore. But as you keep working out, your body adapts. You may feel less and less sore with each workout, but that in no way means you’re not working out hard enough or that you’re missing out on fitness gains from those workouts.
*Information from https://www.healthline.com/health/doms
Recipe Share – Watermelon & Feta Salad
Looking for a healthy, refreshing but tasty summer salad for your family picnic or barbeque? This salad is perfect for the hot “dog days” of summer and is simple and easy to prepare.
For the Dressing:
- 2 tablespoons extra-virgin olive oil
- 3 tablespoons lime juice
- ½ garlic clove, minced
- ¼ teaspoon sea salt
For the salad:
- 5 cups cubed watermelon
- 1 heaping cup diced English cucumber
- ¼ cup thinly sliced red onions
- ⅓ cup crumbled feta cheese
- 1 avocado, cubed
- ⅓ cup torn mint or basil leaves
- ½ jalapeño or serrano pepper, thinly sliced, optional
- Sea salt
- Make the dressing: In a small bowl, whisk together the olive oil, lime juice, garlic and salt.
- Arrange the watermelon, cucumber, and red onions on a large plate or platter. Drizzle with half the dressing. Top with the feta, avocado, mint, and serrano pepper, if using, and drizzle with remaining dressing. Season to taste and serve.
- Don’t like spice? Skip the hot peppers and this watermelon salad will still be delicious.
- Add a little crunch with a handful of toasted walnuts or cashews.
- Make this salad a full meal by serving it on a bed of arugula with some quinoa mixed in.
- Or change up the fruit and substitute strawberries for the watermelon.
Recipe from loveandlemons.com. For the full recipe and other options visit this site.
!MPACT Training Membership Options
Looking to try something new or want information on times and costs for our different training options? Click on the links below!
For information on individual personal training, partner training or for any other questions, contact Sean at 908-240-5560. Personal training sessions are available for 30 or 50 minutes and can be customized by your trainer to meet your personal fitness goals. We also offer the option of partner training so you can train with a friend! You can pay as you come or purchase a discounted 10-Pack or 20-pack of 30-Minute or 50-Minute Sessions.
Finish the Summer Off STRONG
Be sure to reach out to us to discuss how we can help you with your fitness goals to finish up summer strong. Have a healthy, fun and safe month of August!
The !MPACT Team – Sean, Glenn, Christian, Patti, Melissa, Bruce, Payton and Kevin, and of course Roscoe!