News & Blog

Welcome Back to Fitness Inside & Out

We are happy to announce that we are back training now.  Please make sure that you follow the suggested CDC policies that are located at the front desk and gym rules as well.  We have printed out the Florida Department of Health guidelines as well.

Please wash your hands before and after your workout.  The trainers are disinfecting the equipment before and after each use and I have unplugged the middle treadmill to maintain social distancing between all the cardio equipment.  We have masked available as well if needed.

The trainers are staggering their schedules so that we do not have more than three trainers in at a time.  We will try to accommodate clients schedules as much as we can.

I have also moved the Pilates reformers to separate rooms so their is only one machine in each room.  Please bring in your own water bottle as well.

If you have any questions or concerns you can email me at naplesfitness@comcast.net or call 239-649-7181.

Thanks and hope to see everyone soon!

Quarantine Workout

Find a weekly challenge to set a customized goal!  It might just be to start walking and build up each day for the week.  Set a goal that is realistic for you.

The picture below is of a plank.  You can modify it to start on your knees or even just a wall push-up position.  Clients ask “how long should I go.”  A plank is for your core so you should feel the tension from quads, gluts, hamstrings, or abs.  When your body starts to compensate and you get in your neck, shoulders, or low back your done.  So just work on building the endurance over compensating for a longer time.

Try a Fitbit or some other training device to keep you on track and get your heart rate in a target zone throughout the day.  You can get weekly updates, set goals, and keep yourself accountable.  I like the feature to keep track of my fluid intake for the day.

I think it is good to get out of your comfort zone and challenge yourself to some new exercises or cardiovascular goals.

If you have questions let me know and I can try and assist you through email or even some video suggestions through Zoom.

Mike Edwards/Fitness Inside & Out

photo of woman doing yoga

MELT method in Naples at Fitness Inside & Out for chronic pain relief, posture and flexibility

Kate_Head_SHotChronic pain relief and injury prevention are two top concerns of Baby Boomers who want to lead and maintain an active lifestyle as they age.

Fitness Inside & Out is offering clients instruction and classes in the MELT Method, a series of therapeutic exercise techniques that are designed to relieve chronic pain and improve posture, flexibility, and sleep patterns, while reducing stress and tension.

Kate Kerwin is a certified MELT instructor and she joins Marina Kalis, also MELT certified, in bringing this new program to Fitness Inside & Out. Certified by MELT creator Sue Hitzmann, Kerwin has more than 35 years of experience and specializes in working with seniors. She helps clients learn MELT techniques using the MELT roller and small balls. Kalis is a MELT Hand & Foot and Foam Roller instructor.

Both Kerwin and Kalis are also certified Pilates instructors and they combine techniques to help clients in private sessions and small group classes. Kalis apprenticed under renown Pilates instructor Katrina For in Phoenix and is a third generation Pilates instructor.

MELT Method founder Kitzman says if you are injured, post-surgery, pregnant, overweight, sedentary, out of shape, or have limited mobility, chronic pain, knee or hip replacements, or bone disorders – you can still use the MELT Method. Many people find MELT to be an excellent way to begin an exercise and wellness program.

“I’m thrilled to have Kate and Marina bring MELT to Fitness Inside & Out because I believe many people can benefit from these techniques,” says Mike Edwards, owner of Fitness Inside & Out who has his master’s in exercise physiology.  “We hope to help new clients with chronic pain issues and assist them with getting on the road to an active and pain-free lifestyle.”

For more information or to schedule an appointment, call 239-649-7181 or email naplesfitness@comcast.net.

Ladies in Motion circuit program opens in Naples at Fitness Inside & Out in female-only private room

IMG_20161204_131652670Fitness Inside & Out has opened a new Ladies in Motion program in its new and expanded facility located at Liberty Plaza shopping center, which is on the west side of U.S. 41 North and just south of Pine Ridge Road.

The Ladies in Motion program at Fitness Inside & Out offers a circuit with 13 pieces of equipment in a female-only private room.

Want to find out more? Contact Fitness Inside & Out at 239-649-7181, stop by or email naplesfitness@comcast.net

We now have Silver Sneakers and Silver Fit programs available for the Ladies in Motion program.

We’re eager to help you meet your work-out goals in this friendly, private environment that caters to women.  

Pilates at Naples Fitness Inside & Out

Fitness Inside & Out has opened a dedicated space for Pilates instruction and welcomes expert Pilates instructors Kate Kerwin and Marina Kalis.

IMG_20161209_130554694Pilates is a method of exercise that elongates and strengthens muscles, improving joint mobility and muscle elasticity. Pilates conditions the whole body with balanced strength and flexibility to help reduce the chance of injury. Certain Pilates-style techniques are frequently used by physical therapists and exercise physiologists in physical therapy settings to rehabilitate injuries. Fitness Inside & Out has extensive background in helping clients post rehab and the team emphasizes injury-free work-outs.

IMG_20161209_125736365Many Pilates exercises are performed in a reclining or sitting position and are low impact and partially weight bearing. Certain exercises target deep abdominal muscles along with muscles close to the spine. Clinical studies show Pilates can help reduce low back pain, improve posture, and also decrease the chance of falls among seniors.

Because it conditions muscles in a way that helps reduce sports injuries, Pilates has long been a secret weapon among elite athletes, ballerinas and top dancers. Originally developed by Joseph Pilates, a German national who immigrated to the U.S. after World War I, Pilates caught on with ballerinas at the New York City Ballet where Joseph Pilates had an adjacent fitness studio.

IMG_20161209_125105554George Balanchine, considered the father of American Ballet and the 20th century’s most prominent choreographer, studied at “Joe’s” Pilates studio in New York City, according to Pilates equipment maker Balanced Body. The New York Herald Tribune noted in a 1964 article that in dance classes around the country young dance students limbered up with a move called a “Pilates” without knowing that the exercise was named for a living man.

Today, Pilates is used by athletes in the NFL, NBA, NHL and among Olympians. Patriots Quarterback Tom Brady and NBA legend Lebron James both tout the benefits of Pilates to their games.

Marinakalis“I believe Pilates is for every person of every age,” says Marina Kalis, a third generation Pilates instructor who has joined Fitness Inside & Out and who apprenticed under the internationally known master instructor Katrina Foe in Phoenix.

Likewise, Kate Kerwin, who has 35 years of fitness training experience and has joined Fitness Inside & Out, says she sees major benefits for her older clients. “Pilates helps my older clients stay healthy and enjoy their Naples lifestyle,” Kerwin says. Kerwin is certified as a Pilates instructor for mat, ball and Pilates equipment including Reformer, Tower, and Chair.

Kate_Head_SHotBoth Kerwin and Kalis are also certified in the MELT method, a system of training that’s sweeping the country that, like Pilates, emphasizes ideal body alignment, core stability, balance, strength, and flexibility.

IMG_20161209_132408607“Injury prevention, and improving flexibility, balance and strength have long been a focus at Fitness Inside & Out. We’re pleased to add these expert Pilates instructors to our team and look forward to them assisting clients to meet their individual needs,” says Mike Edwards, M.S. EXPHYS and Fitness Inside & Out owner.

For more information, contact Fitness Inside & Out at 239-649-7181 or email naplesfitness@comcast.net

Fitness Inside and Out Weekly Cardio Log

Take part in the Fitness Inside & Out Cardio Challenge.

Keep track of your cardio minutes for the week and log them here. The honor system applies.

Top competitors will be recognized monthly. 

Never use my real name.
Use my real name if I'm a winner.

Walking
Running
Swimming
Biking
Rowing
Rollerblading
Tennis
Basketball
Aerobics
Dance
Boot Camp
Elliptical
Other

Yes
No

* Required

Fitness Inside & Out personal training studio selected to partner with national doctors network

Naples, Fla. — Fitness Inside & Out personal training studio has been selected to perform fitness assessments for a network of doctors in Naples and Southwest Florida. The nationwide health network selected Fitness Inside & Out because of the qualifications and experience of Fitness Inside & Out owner Mike Edwards, who holds a master’s degree in exercise physiology.

In depth fitness assessments at Fitness Inside & Out include a health history evaluation, a cardio health assessment, flexibility evaluation, strength testing, posture assessment, body mechanics review, girth measurements and percent body fat evaluation.

“Now’s the time of year when many people refocus on their health and fitness goals,” said Mike Edwards. “Our in-depth fitness assessment can help you identify strength and flexibility weaknesses so you don’t injure yourself when working out.”

More and more, physicians appreciate and understand the critical prevention role that exercise plays in overall health and well being. The doctors who’ve partnered with Fitness Inside & Out have chosen to provide these fitness assessments with personal trainers as a benefit for their patients. 

“Exercise programs are not one size fits all, particularly with older clients,” Edwards said. “We address individual needs and we have the education and experience to design programs tailored to your level of fitness, your age and any physical limitations you might have.”

About Mike Edwards: Mike Edwards holds a master’s degree in exercise physiology and a bachelor’s degree in sports psychology from George Mason University. He has experience working in clinical settings and has worked with diverse client populations from total hip and knee replacement and other post-rehab clients to nationally competitive athletes. Mike has trained some of Naples’ top Junior National Tennis players, including more than 14 who have received NCAA Division I scholarships. While at George Mason, Mike served as a team manager of the Men’s Division I Basketball Team under former NBA Coach Paul Westhead.

About Fitness Inside & Out: Locally owned and operated since 1994, Fitness Inside & Out provides personal training and post rehab training in a private studio setting. Fitness Inside & Out personal trainers hold bachelor’s or master’s degrees in health science fields and regularly work with special needs clients including those with total knee replacements, total hip replacements, rotator cuff injuries and back problems. Fitness Inside & Out also offers therapeutic massage including neuromuscular therapy, sports/ orthopedic massage, deep tissue and Swedish massage. The studio also offers whole foods cooking classes that focus on seasonal and organic ingredients.

Contact Mike Edwards
Fitness Inside & Out
4760 Tamiami Trail N. Suite 1
(Sandalwood Building by Holocaust Museum)
Naples, Florida 34103
Phone: 239-649-7181
Cell after hours: 239-272-4111
Email: naplesfitness@comcast.net
http://www.naplesfitness.com

 
 

Citrus Salmon with Garlic Greens Recipe

Citrus-salmon 

Ingredients

2 teaspoons grated orange rind
1/2 cup fresh orange juice (about 1 orange)
1/4 cup low-sodium soy sauce
4 (6-ounce)  wild salmon fillets (about 1 inch thick)
Olive oil, coconut oil, or safflower oil
1 teaspoon minced garlic
1/2 teaspoon sea salt
2 (10-ounce) packages fresh spinach
1 tablespoon seasoned rice vinegar
2 tablespoons green onions, thinly sliced (optional)
Preparation

Combine first 3 ingredients in a zip-top plastic bag; add salmon. Seal bag; marinate in refrigerator 30 minutes.

Preheat oven to 475°.
Remove fillets from bag, and discard marinade. Place the fillets, skin sides down, in a shallow roasting pan coated with oil; cook at 475° for 13 minutes or until fish flakes easily when tested with a fork.
Heat the oil in a Dutch oven over medium-high heat. Add garlic, salt, and one package of spinach; sauté 1 minute or until spinach wilts. Add remaining spinach, and cook 2 minutes or until the spinach wilts, stirring frequently. Remove from heat; toss with rice vinegar. Arrange 2/3 cup spinach mixture on each of 4 plates; add 1 salmon fillet. Garnish with onions, if desired.

Recipe from cooking light with modifications Mike Edwards

Please email your favorite salmon to naplesfitness@comcast.net

 

Mayo Clinic-Strength vs Aging Study

Studies have found that only about 30 percent of the difference in strength between young adults and older adults is due to aging.  A decline in physical activity is responsible for around 70 percent of the strength people lose.  The good news is that if it has already occured, the loss can be regained.  Older adults often experience remarkable improvement in strength within weeks or months of starting a strength training program, according to the Mayo Clinic.

According to th study: Muscles are responsible for every movement you make, and stronger muscles make it easier to live a full and productive life.  Strong muscles influence your health in other ways.  For example strength training can improve bone health, promote weight control, reduce risk of injury, alleviate back or arthritis pain, promote diabetes control, and improve cognition.

That is where the benefit of a trainer comes in.  People tend to start an exercise program and then tend to not modify it or reconize the areas that need to be emphasized.  A personal trainer at Fitness Inside & Out will evaluate your strength and endurance and also your flexibility and balance.  A personal trainer is able to adapt your exercise routine to your various conditions to improve your overall health.