Click HERE to see our exercise of the month: Lateral raise that strengths the Deltoid.
The deltoid muscle is a rounded, triangular muscle located on the uppermost part of the arm and the top of the shoulder. It is named after the Greek letter delta, which is shaped like an equilateral triangle. The deltoid is attached by tendons to the skeleton at the clavicle (collarbone), scapula (shoulder blade), and humerus (upper arm bone). The deltoid is widest at the top of the shoulder and narrows to its apex as it travels down the arm.
Click HERE to see our exercise of the month: Lateral raise that strengths the Deltoid.
What Donna had to say about Fredericksburg Fitness:
Fredericksburg Fitness is the bomb! I had never gone to a gym or tried any group exercise classes prior to joining FF. I had been intimidated by the equipment that I didn't know how to use and frustrated where to begin. I read abut FF specializing in personal training and group fitness in an article in the Free Lance Star Newspaper. After visiting FF I took the leap and went for it, I absolutely love it! As a senior citizen my personal goal was not so much as weight loss but to gain stamina, strength and to simply get fit. I have lost both weight and inches...on my way to reaching my goals. The FF trainers are awesome, they take the time to show you how to do each exercise and if necessary modify it for your particular ailment, such as bad knee, foot screws, etc. They have encouraged me while pushing to get those reps in while doing proper technique. I am in a 3 person group class and it really helps me through with my fellow exercisers encouraging each other too. Ever class is a different routine... NEVER boring! I joined an additional class called "Pilates Reformers" which is completely different from any exercise I knew about. I love it too! FF has been a great influence in helping me create new fitness and eating habits. FF provided nutrition help and many life changing ideas which I am soaking up to "Get Fit for Life" Take the step forward and make that commitment, FF personal training and team work environment makes exercise fun! Just do it!!
What Trainer Hilary had to say about Donna:
Donna is such an inspiration here at Fredericksburg Fitness, and even referred to as "Superwoman". Donna works out with a trio two times a week and does one partner Pilates session a week. Every session she comes in ready to work hard, always pushing herself to make the exercise just a bit more challenging. She is always asking "whats next!" and really has developed a healthy way of life! We are so proud of the hard work Donna puts in at the studio and on her own! She has lost several pounds and more importantly gained a great amount of strength and endurance! Keep up the great work Donna
The biceps is a muscle on the front part of the upper arm. The biceps includes a “short head” and a “long head” that work as a single muscle. The biceps is attached to the arm bones by tough connective tissues called tendons. The tendons that connect the biceps muscle to the shoulder joint in two places are called the proximal biceps tendons. The tendon that attaches the biceps muscle to the forearm bones (radius and ulna) is called the distal biceps tendon. When the biceps contracts, it pulls the forearm up and rotates it outward.
CLICK HERE for our Exercise of the month: Bicep Curl
What Diane has to say about Fredericksburg Fitness:
"I joined Fredericksburg Fitness at a very low point in my life. I was recovering from a hip injury and could not stand or walk without significant pain and discomfort. Despite many weeks of physical therapy, I was not seeing any improvement and even simple daily tasks were a challenge.
I was very reluctant to join a "gym"--I felt intimidated and so physically weak and out of shape that I was embarrassed to even think of exercising, let alone in public.
The small classes at Fredericksburg Fitness were a definite plus. After an initial 6 weeks of personal training, I joined a 3-person class. The immediate acceptance, support and encouragement of both my trainer and classmates was overwhelming. At last I felt confident that I could DO this!
The best thing for me is Jennifer's holistic approach to fitness. It is more than just physical exercise-- it is an emotional, mental and spiritual journey that embraces all aspects of my life.
It has been two years now and I cannot imagine my life without Fredericksburg Fitness as a part of it. My husband has now joined me and we are truly committed to a healthier (and happier!) lifestyle."
What Trainer Allie has to say about Diane:
"Talk about a role model! Diane is such an inspiration to Fredericksburg Fitness and to all of the clients she trains with. She may not know it, but a lot of clients look up to her! She is a great motivator in the studio and she always gives 100% when working out. She has improved so much since she started here and has even inspired her husband to join Fredericksburg Fitness with her! Her energy is always positive and happy, which makes training her even more enjoyable. I look forward to every group session I have with Diane and I know for a fact our other clients and trainers feel the same way! Congratulations, Diane. Keep up the awesome work!"
What Becca has to say about Fredericksburg Fitness:
Fredericksburg Fitness Studio has been a life changer for me.
Weight has ALWAYS been an issue for me, I mean ALWAYS. In 2003 I joined Weight Watchers and lost about 50 pounds. I joined an all female gym and worked out with a personal trainer. Then I got married, moved to Fredericksburg and had a baby. I was overweight, depressed, tired, and I didn't feel good most of the time. I tried working out at 'traditional gyms' but I was self conscious and I truly didn't know what to do from a workout perspective. I also tried working out with trainers at those gyms and left feeling disappointed and even more self conscious.
FF appealed to me because they offer private one on one training which helped me build some physical confidence in myself; when I started I had to do push ups against the wall because I had no strength!! Currently I'm part of trio sessions and the cheer leading, the laughter, and friendship make the OMG-a-one-legged-burpee-is-a-thing? feel not quite as overwhelming. And yes, I can do a one legged burpee!
I started with FF in 2013 because a Dr told me I could try medication for my aches and pains or I could try losing weight and working out. My mother lost her battle with Lupus and Rheumatoid Arthritis and she was taking all the medications used to treat the illnesses. If RA is in my future then I'm fighting it every step of the way without medications for as long as I can. And while my RA levels fluctuate from year to year, I am stronger than I have ever been and over all healthier than I have ever been.
The challenges that the trainers present are not just physical in nature and the workouts are never the same. I don't ever get the "ugh, I don't want to go workout" feeling and I attribute that to the trainers. They put in time and energy into the workouts they prepare and you can feel their devotion; they truly want their clients to succeed in all facets of living a healthy life.
It's not easy for me to step outside my comfort zone, but I have two boys under 12 that I try to be an example for. When I get anxious over an exercise or challenge or partner change.... I will not say "I CAN'T" because that's what I ask of my boys. If you don't try, you'll never know.
FF has helped me become a healthier happier person and mother, and for that, I'm eternally grateful.
What trainer Allie had to say:
"Becca is such a hard worker! She is always on-time at 6:00am and never
gives less than 100% effort. She also has a great personality that makes
working with her and working out with her a lot of fun. She has worked
her butt off to improve her physical fitness and it has definitely
shown. She has this drive about her that is contagious! She is here four
times a week, she is a Bronze Member of our Fit Team and she also
participates in both our Summer FFHITT Challenge and Pilate's Reformer
classes. I really enjoy Becca's spunk and motivation in the studio.
Congratulations, Becca! You deserve this!"
What trainer Hilary had to say:
Becca is an inspiration to the trainers and the other clients here at
Fredericksburg Fitness. She comes motivated and ready to work each
session. Becca is an avid 5k runner and has continued to improve her
race times. She motivates others to come run races with her and it is
amazing to see her dedicated to her training. Becca will always put her
best effort in no matter what we throw at her, even pull ups! I am
looking forward to seeing her continue her fitness journey, improve her
health and wellness and crush some 5k personal records this coming up
running season! Congratulations Becca!!
When I joined Fredericksburg Fitness I did it because I knew I had to exercise, didn't want to, but I knew I had to, exercising was definitely not a priority for me. Then as I began to attend the classes and get to know the trainers, I found that they truly had a passion for showing their clients the way to a healthy life style. It was not just about exercising, it was about being as healthy and as fit as you can be, what ever that might be, there was no judgement, just support and lots of it. Their enthusiasm began to rub off on me and I can honestly say I no longer exercise because I have to, I want to, and I feel great!!!! Fredericksburg Fitness is not just another gym, it truly is a place where one can go and get "Fit for Life". I Love the Trainers, I Love all the Activities, I Love this place!!!!!!
What Trainer Hilary has to say:
Beth is such a blast to have in class. She pushes herself to the limit and conquers every workout we give her. Her trio mates enjoy her presence and appreciate her motivation. Beth has goals for 2017 to do cardio on her own 5 times a week along with the training she does at Fredericksburg Fitness 3 times a week! I have full confidence she will reach her goals and more this year. Beth we love you hard work ethic you are inspiration to the trainers and other clients here! Keep up the great work!!
What Trainer Allie has to say:
Beth is such an awesome client! Every session, she is bouncing through the front door with a smile despite it being 6:00am in the morning. She continues to make physical improvements in her performance by constantly challenging herself in the studio and she motivates her workout companions with positivity and encouragement. There is not a challenge I could throw at Beth that she would not accept! She is the type of workout partner you wish you had and a client you wish you could train. I have enjoyed working with her in the mornings and am thankful I have clients like her to wake up to first thing! Keep up the awesome work, Beth! You deserve this award!
Pectoralis Major Muscle
The pectoralis major muscle is a strong, fan-shaped muscle of the shoulder joint. It makes up the bulk of the chest muscles in the male and lies under the breast in the female. Underneath the pectoralis major is the pectoralis minor, a thin, triangular muscle. The pectoralis major muscle lowers the arm back toward the body when the arm is extended overhead, moves the arm in toward the body, and moves arm in and across the front of the body.
Since Ann started with us a year and a half ago she has made significant improvements in her cardiovascular health and total body strength. When Ann was diagnosed with COPD she knew she had to prioritize exercise as a way of life in order to delay the progression of the disease. Ann is a joy to work with she is dedicated to doing whatever it takes in order to achieve the best possible outcome for her diagnosis. She trains here at the studio one-on-one 3 days per week and she also attends pulmonary rehab at Mary Washington Hospital 3 days per week. Her self confidence and quality of life has drastically improved, she is able to do more housework without feeling out of breath and she has improved her overall energy level. Ann loves dogs and always greets Vina when she comes in for her appointment. Ann is a wonderful example of overcoming all obstacles and having the courage to work outside her comfort zone despite having COPD. Congratulations to Ann for being chosen as our January 2017 client of the month! You continue to be a source of inspiration to us and to our clients!
Here’s what Ann had to say about Fredericksburg Fitness: Physically I am now much stronger than I was when I started. I could not do a push-up and now I'm doing 15 push-ups. Despite the occasional aches and pains I look forward to coming because I always feel better when I leave. I never know what to expect when walking in the door but I like the variety, especially the resistance band exercises. I look forward to 2017!
Effective Strategies for Changing Your Behavior to Reach Fitness Goals
When it comes to getting fit, it helps to pin down the specific goals you want to achieve every time you hit the gym or exercise at home. Once you’ve established those fitness goals then consider these strategies for staying on track and achieving success.