Gabriele Fitness October 2018

OCT 2018

FITNESS YOUR LIFE that fuels

Where We Were, Where We Are Now,

And What Makes Us Successful

I went from focusing my energy on training people to studying team-building skills, leadership, and what it takes to become a great business. Now the strongest asset of the business is the staff — trainers and front-desk personnel alike. I knew that when I started the business, my ultimate goal was to help people. 10 years later, I have a fantastic team that I can rely on to train hundreds of people every day. I would never have been able to train 300–500 people by myself, but now that I know I have such a dedicated team by my side, it’s easily done. I wouldn’t have been able to get to where I am without them, and I’m very proud to work with such an amazing team.

I first got into the fitness industry because I was a college football player. While I played, I found myself more interested in the training sessions than playing football, and that led me to pursue a career in personal training.

Seeing this change in the people I was helping sparked my passion for personal training. It was after this discovery of my true passion that I realized I wanted to take it further and start a business to help as many people as I could. Now it’s been about 10 years since I started, and I’m fully dedicated to supporting people in their goals of becoming physically fit. Over those 10 years, I’ve watched my business grow drastically. It first started out of my pickup truck. I had all the equipment I needed in the back and traveled to different locations to train clients. I would train people in my parents’ basement, at local gyms, or in parks and fields. I ran that for about a year until I bought and opened a 6,000-square-foot facility in 2008. Then, last year, we opened our current location, which is a 10,000-square-foot facility. With this upgrade, we can help more people than ever. One of the largest hurdles I faced when starting the business was changing my mindset from trainer to businessman. I was doing all the training myself at first, and that’s who I am at heart. But I realized that in order to grow and help more people, I needed to build a team. I had to hire the right people and, in a sense, multiply myself.

When I first started, my primary focus was training professional athletes, but I also trained some children and adults. It was fulfilling to train these professional athletes, but I couldn’t do much for them. Most of them were trying to maintain their physical fitness and had already gotten to their peak of physical health. The true impact I was making was on the everyday people. I was helping kids become faster, stronger, and more confident and helping adults lose weight and improve their lifestyles — I was changing their lives.

–Vince Gabriele

Win a free year of training for your entire family! For every referral, get a ticket for the spinner. We will draw the lucky winner at our 10 Year Anniversary party on Nov. 10. See you there!

Gabriele Fitness | www.GabrieleFitness.com | (908) 464-4441

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How to Achieve a More Restful Night’s Sleep A good night’s sleep is one of the most important things you can do for your mind and body. One study published in the Journal of Psychosomatic Research found that the quality of your sleep is much more important than the quantity — that is, if you want to feel rested. And we all want to feel rested. So, what can you do to improve the quality of your sleep and get the rest you need? Listen to your body. This, above all else, is crucial to a good night’s sleep. Your body knows when it’s time for bed. Generally, you want to go to bed when you feel tired, whether that’s at 8 p.m. or 1 a.m. Whenever your body tells you it needs rest, you should make a habit of going to bed then. The more consistent you are, the better your sleep will be. Wake up naturally. Jolting yourself awake with an alarm or radio isn’t doing your brain and body any favors (it can be stressful on the body and even elevate blood pressure, which is not good first thing in the morning). If you do need an alarm, consider a wake- up light. Wake-up lights mimic the sunrise, slowly brightening the room, waking your body in a natural, gentle way. Kick the screen habit. You’ve heard it before, and you’ll hear it again: Looking at an electronic screen — a TV, computer, tablet, or smartphone — before bed is detrimental to sleep quality. Light from these devices is disruptive to your brain’s suprachiasmatic nucleus (SCN), which helps regulate your circadian rhythm, and screen time before bed can throw off normal SCN function. Put your excuses for staying up too late to bed. Say no to “one more episode.” And all those emails? They can wait until tomorrow. Not getting enough quality sleep is harmful to your mental and physical health. When you get into the habit of following these three tips, you’ll find yourself feeling rested and refreshed in no time.

Tom Wisniewski

Our Newest Coach

We are proud to have such a strong team at Gabriele Fitness. Each coach here strives to provide the best experience they can to each of our gym members. We’ve recently added Tom Wisniewski to our team, and we couldn’t be more pleased to have him. Tom is one of our talented performance coaches and has enjoyed each step along the way of joining the Gabriele Fitness team. “It’s been an amazing experience. Everyone has been extremely helpful, and they’ve all taken great care of me. All the coaches here have been very clear about the company’s goals, very thoroughly explaining why they do what they do, and it’s given me a real look into the culture here.” Since he graduated college in 2014, Tom has wanted to work with us. Now that he is part of our team, he’s delighted. “I heard about Gabriele Fitness through other trainers, and I’d see their ads online. It’s regarded as one of the top gyms around, and I’ve always wanted to work here; I just didn’t know I actually would. Now that I am here, it’s a little hard to believe.” Not too long ago, Gabriele Fitness had a retreat for our staff. It was a perfect opportunity for Tom to interact with his fellow performance coaches. “It was nice seeing everyone outside of the gym setting,” Tom says. “There’s only so much time you have at the gym, and I could actually talk to everyone at the retreat.” That includes our owner, Vince Gabriele. “When I first spoke to him, he showed that he genuinely cared about his staff. At the retreat, we got to chat more and learn more about each other.” Tom recently moved into a new apartment with his wife and is settling into his new place. Even though he’s busy enjoying his new home and occupation, he has enough free time for himself. “I’ve found that I’m reading a lot more than I used to. My wife has told me to read more, and now that I have the time and space to do it, I can.” We’re excited to count Tom as one of our amazing team members, and we’re looking forward to our future endeavors with him. “It means a lot being with Gabriele Fitness. With everything they’ve done for me, I feel like I’ve been here for years.”

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Gabriele Fitness | www.GabrieleFitness.com | (908) 464-4441

3 Technological Advances

Tech Tools That Enhance Your Exercise Experience

rep numbers. By doing this, you get a clear look at where you are, how you’re doing, and where you want to go. If you’re interested in purchasing a fitness tracker, do your research to find the one that best fits your needs. SMART WATER BOTTLE Whether you’re out for a morning jog or bench pressing at the gym, drink plenty of water! Instead of drinking from a regular plastic water bottle, use a smart water bottle. They are environmentally friendly, can track your water intake, and remind you to drink while you exercise — some can even connect to your fitness tracker.

Keeping yourself physically fit is important. It’s also a commitment, and reaching your goals takes time and effort, but no matter how difficult it may be, the results are well worth it. Today, there are many different ways to keep you fit and motivated. Finding an encouraging coach or trainer or using helpful apps are extremely beneficial strategies. Technology has proven to enhance our fitness experience — as people become more active, gadgets and apps are developed for that audience. Here are a few favored tech tools used by athletes and everyday people alike. FITNESS TRACKER These have quickly become one of the most popular fitness devices. The newest and latest versions can track your mileage, heart rate, target heart rate, sleep quality, and your

Combining technology with footwear, digitally connected smart running shoes show shoe- wearers exactly where they put the most pressure on their feet with sensors embedded in the soles. These sensors can detect the rhythm of your stride, how hard your foot hits the ground, and the pronation of your ankle. Knowing this can help you avoid joint stress while improving your cardio.

PERFECT RUNNING SHOES Whether you run daily around your

neighborhood or opt to use the treadmill at the gym, shoes make all the difference.

Motivation Corner

Healthy Baked Apples

Ingredients

• 6 apples, sliced

• 3 teaspoons ground cinnamon

• 2–3 tablespoons coconut oil

• 1 dash nutmeg

Directions

5. Cover dish with foil and bake at 350 F for 30–40 minutes. 6. Uncover and finish baking for 10–15 minutes.

1. Slice apples into wedges.

2. Heat coconut oil in small bowl in microwave until melted, about 15–30 seconds. 3. In a large bowl, mix apples, oil, and spices. 4. Spread apples on baking dish in a single layer.

7. Enjoy!

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63 INDUSTRIAL RD. BERKELEY HEIGHTS, NJ 07922 (908)-464-4441 www.GabrieleFitness.com

INSIDE THIS ISSUE

The Start of Gabriele Fitness

Sleep Better and Feel Great

Meet Our Fantastic Team!

3 Technological Tools

Healthy Baked Apples

Understanding Cooking Oils and Their Uses

Cooking Oils Declassified

to about 460 degrees. In many cases, you can use it in place of other cooking oils — just be sure you’re using plain olive oil and not EVOO.

Not all cooking oils are created equal. Some cooking oils have distinct flavors, while others are suited for high temperatures.

Every oil is unique. Here are four healthy oils and their best uses.

COCONUT OIL Better for baking than cooking,

EXTRA-VIRGIN OLIVE OIL An often misused oil, extra-virgin olive oil (EVOO) should not be used for cooking or frying. It’s simply too delicate and cannot withstand high temperatures, which can damage the flavor, ruining dishes. Instead, use it as a finishing oil — drizzle it over pasta, salad, or bread.

coconut oil is generally solid at room temperature. It can be used for some cooking, but like EVOO it doesn’t play well with high temperatures. Keep it at 350 degrees or below and use it as a butter substitute. AVOCADO OIL When you need an oil to withstand high temps, this is your oil. It has a smoke

point of 510 degrees, making it perfect for grilling and stir-frying. What makes avocado oil particularly unique is it can also be used as a

OLIVE OIL Unlike EVOO, standard olive oil can be used for cooking and frying. It can withstand temps up

finishing oil, like EVOO. It’s light yet resilient.

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