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Fall Into Fitness

2020 isnt over… FINISH IT STRONG!

Train with a Breakthru Personal Trainer 2 Times a week for 6 weeks

Program Includes:

  • 12- 30 Minute Semi-Private Training Sessions
  • Free Medical Screen with a Doctor of Physical Therapy
  • Nutrition Guide
  • Functional Movement Screen / Baseline Assessment
  • Graduation Assessment / Next Step Recommendations

Get your Breakthru results for only $240 

Contact Lisa to Sign Up Today: lwhite@breakthrupt.com

Your Physical Therapist Can Help You Keep Your Resolution

As one year comes to a close and another begins, people begin to set goals and make
resolutions. Losing weight, getting to the gym more often or getting into “better shape” are all
common. These all require increasing your amount of physical activity. More activity is great for
your health, energy levels, sleep, and mood. However, ramping up your activity level too quickly
after a holiday season of eating, drinking and being merry can lead to pain, injury and
disappointment if your body isn’t ready for it.

Your physical therapist is an expert in human movement, and can help you safely reach your
fitness goals. People think of PTs as the person to see after an injury, but a visit before you
change your activity level could prevent injury in the first place. An evaluation by your PT will
include assessment of your strength, range of motion, and functional movement patterns – think
jumping, running, squatting, carrying. Some PTs even like to use a standardized assessment,
such as the Functional Movement Screen.

Most common injuries from new fitness routines are caused by underlying weakness, range of
motion deficits, or compensatory movement patterns. Your PT will find these during your
assessment. They can then prescribe exercises or movements to address the issues found and
get you safely moving into the new year!

The other common way people get injured working towards their resolution is with over-training,
or doing too much too soon. Physical therapists are also experts in exercise prescription and
program design. Your PT can help you create a routine specific to your needs and goals that will
progress appropriately and keep you out of trouble.

So stop only thinking of your PT after you’re injured. In this case, it’s true that an ounce of
prevention is worth a pound of cure. Seeing your physical therapist before you start on your
resolution can keep you on track, injury free, and help you reach your goals for the new year!

Cyber Monday Sale

 

Burn Calories, without burning a hole in your wallet!

 

25% Off Training & Class Packages!

Use BTBeliever2019 at Checkout

 

 

PRIVATE PERSONAL TRAINING PACKAGES

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SEMI-PRIVATE PERSONAL TRAINING PACKAGES

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GROUP EXERCISE CLASS PACKAGES

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15% Off Prepaid Memberships!

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PREPAID MEMBERSHIPS

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Purchase the gift of a BREAKTHRU today!

 

*Some terms and conditions may apply.  Please see store for details.

 

Black Friday Fitness Sale

 

Burn Calories, without burning a hole in your wallet!

 

 

25% Off Training & Class Packages!

Use BTBeliever2019 at Checkout

 

 

PRIVATE PERSONAL TRAINING PACKAGES

[table id=6 /]

 

SEMI-PRIVATE PERSONAL TRAINING PACKAGES

[table id=9 /]

 

GROUP EXERCISE CLASS PACKAGES

[table id=10 /]

 

 

15% Off Prepaid Memberships!

Use BTBeliever15 at Checkout

 

 

PREPAID MEMBERSHIPS

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Purchase the gift of a BREAKTHRU today!

 

*Some terms and conditions may apply.  Please see store for details.

 

NATIONAL WOMEN’S HEALTH AND FITNESS DAY

Developing our physical strength along with mental confidence goes a long way to keeping our bodies healthy. So many of us overlook the rest we need and the healthy foods our bodies need to fuel our days. When we take a few moments to learn the best ways to care for ourselves, we often take better care of others, too.

So in honor of a healthier you, check out these 5 tips to help you celebrate your body, mind, and well-being––and get the journey to a stronger you started!

  1. Take time for yourself. If possible, find some quiet time away from any distractions. Do something you love to do, be it shopping, reading a good book, coffee with a good friend, or simply watching a favorite movie.
  2. Surround yourself with positivity. Find some positive quotes that speak to you and read them often. It’s amazing how a happy perspective can change your mood.
  3. Exercise. Sometimes it’s the last thing we want to do, but exercise truly has medicinal properties! Getting more exercise doesn’t have to be a hard-core sweat session. A brisk 15-30 minute walk a day is enough to improve cardiovascular health, mood, and sleep. Strengthening muscles is also important and can help with aches and pains or joint issues. If you haven’t exercised in a long time or have health issues, make sure to consult a doctor before beginning an exercise regimen.
  4. Eat well. Make sure you’re getting ample fruits, vegetables, whole grains, and lean protein while trying to limit processed food. Our bodies function so much better (and we feel better) when we feed it clean, healthy food!
  5. Practice mindfulness. There are plenty of free apps that offer guided meditation, inspirational quotes, soothing sounds, or breathing exercises. Find a few that work for you and use them! Some suggestions are the Mindful, HelloMind, Mindfulness, and Stress Relief apps.

National Wellness Month

August is National Wellness month! Wellness encompasses more than just nutrition and exercise. It’s about total well-being, including mental health and stress management, sufficient sleep, ergonomics and postural awareness, keeping up to date on doctor and dental appointments, an self-care. It involves not only personal well-being, but also relationships and interactions with others, including family, friendships, and coworkers. If even just one of these areas is lacking, it can leave you feeling unbalanced and discontent with your life.

But there are many things you can do to achieve total wellness in your life! Here are a few ideas to get you started:

  • Set mini-goals to help improve your diet, such as drinking more water or cutting back on sugar.
  • Develop a nighttime routine that you can stick to to help you wind down and get restful sleep.
  • Try to move as much as possible. If you can’t fit in a full workout, set a timer to get up and move around or stretch every 30 minutes.
  • Take 15-30 minutes to schedule your annual doctor appointments and dental visits. This is especially important if you are in any sort of pain!
  • Take time for yourself! Whether it’s coffee with a friend, reading a book, or catching up on your favorite show, doing something you love without any interruptions can help you feel balanced!
  • Keep a journal of your goals, thoughts, or what you are grateful for.
  • Practice spirituality, whatever that might mean for you.

Additionally, you can utilize your community to help you reach your wellness goals! Last January at Breakthru’s first annual fair, we hosted several local businesses that strive to help people achieve optimal wellness.

These include:

  • The Center, Life in Balance in Medford, where holistic practitioners offer balance, healing, and spiritual exploration. https://www.thecenterlifeinbalance.com/
  • FLOAT in Marlton, which offers relaxation through epsom salt float pools, saunas, and yoga/meditation. https://floatsnj.com/
  • Breakthru Massage Therapy, offering various massage techniques to relax, de-stress, and reduce pain at our Medford Taunton Forge location on Saturdays and Sundays. Call 856-396-2250 to book an appointment.

Take time this month to work on you! Think about what wellness looks like for you, then make a plan to bring it to life! Just a few small steps is all it takes to get yourself feeling your best and improve your overall well-being!

5 Simple Habits to Help Improve Nutrition

March is National Nutrition Month, a campaign created to promote healthy eating and exercise habits. With the advent of spring, March is also a time of renewed energy and life, making it fitting that we use this month to reevaluate our eating habits and discover what changes we can make to improve our health.    

There are many ways in which we can optimize our nutrition choices such as choosing whole grains, eating more fresh fruit and vegetables, and substituting healthy fats for unhealthy saturated or trans-fats. But actually putting these into practice can be daunting, especially with busy schedules or simply not knowing what exactly constitutes a whole grain or healthy fat. Utilizing the internet for information or guidance doesn’t help much because of all the conflicting information and diet fads that make you think that you have to give up entire food groups to be healthy.

Fortunately, improving your nutritional health can be done by adopting just a few simple habits. Nutrition coach and exercise physiologist Dr. John Berardi suggests the following for maximizing your nutrition and working towards your health goals:

 

 

 

  1. Eat slowly and stop when you’re 80% full. Eating quickly causes us to eat more than we really need. It takes about 20 minutes for the stomach to tell the brain it’s full. When we eat quickly, we’re likely to eat far too much before our brain tells us we’re full.

 

2. Eat protein dense foods with each meal. In healthy individuals, a higher-protein diet is safe and promotes optimal health, body composition, and performance. Protein also helps with satiety, or the feeling of fullness, in between meals.

 

3. Eat vegetables with each meal. Veggies are loaded with vitamins and minerals as well as plant chemicals that reduce disease risk help the body function optimally. Plus, filling up on nutrition-packed vegetables will help prevent overeating less optimal starchy or refined carbohydrates. Build up to 10 servings of fruits and vegetables each day.

4. For fat loss, eat a majority of other carbohydrates after exercise. In other words, you’ve got to earn the higher-carbohydrate meals by exercising first. The trick, here, is focusing on unprocessed, high-fiber carbohydrates over refined or high-sugar carbohydrates. Limit or avoid sweetened drinks and sodas.

5. Eat healthy fats daily. The body needs dietary fat in order to function optimally. On average, about 30% of the diet should come from fat. Focus on adding healthy monounsaturated fats (extra virgin olive oil, some nuts, avocados) and polyunsaturated fats (some nuts, some vegetable oils, and fish oil supplements) to balance out fat intake.

 

Use the Superfoods Checklist to help you determine what are the best options for protein, carbohydrates, and fats. CLICK HERE.

One more habit I will add is to drink lots of water throughout the day, especially before, during, and after exercise! Invest in a good water bottle and carry it with you everywhere to help remind you to drink often.

Adopting these 5 habits over time can greatly improve your nutritional health, reach your weight-loss goals, and help you feel better too!  

Breakthru fitness coaches can help answer any questions you have about general nutrition and putting these habits into practice! Breakthru YOUR goals, schedule your FREE Fitness Screen with one of our Fitness Coaches today!  

Source: Berardi, John. (2013) The Essentials of Sport and Exercise Nutrition. Toronto, Canada: Precision Nutrition, Inc.

Holiday Special

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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The information you are reading matters!

“4 quick tips to shirt busting arms” “5 foods that will boost your metabolism” “10 day instant shred”

We have all seen these headlines that the authors claim to have found the secrets of fitness and performance that we are all looking for.  However, in actuality these headlines are nothing more than click-bait to try and pass someone’s agenda onto the ignorance of the public. Headlines and articles like these lead me into something very important when scouring the Internet for information.  Where you get your information might be more important than what the information says.

So much of the fitness related industry and available information is not backed by scientific literature or proof. You will see through my posts that all of the information is referenced by peer reviewed research or textbooks.  I am going to try and break the trend of this click bait fitness information and provide with you proven information.

Any person who has dieted, worked out, or thought about either can relate to the little narrative I am about to tell, especially in their novice days.  There is one person with a good physique who is doing much more talking than actually lifting. Leaning against the dumbbell rack and shedding knowledge that was passed down from the founding fathers of bro science.  Telling other novice lifters the secrets to gaining muscle similarly to how it was told to them. While there is definitely some truth behind the folklore, some of it is exactly that, just misinterpreted information that has been passed down for generations.  Situations like I listed above occur everyday throughout the country and can be avoided if people payed attention to where they got their information.

Stay Strong & Healthy Program

We Support Our Local Hero’s

Stay Strong & Healthy Program

Thank you local Medford heroes for keeping our community safe and for all of the GREAT work you do throughout our township. 

Breakthru is truly honored to help keep our local heroes and their families healthy and fit!