Norwalk, CT (May 7, 2012) – 3Dimensional Fitness ("3DF") is proud to introduce the latest addition to its highly specialized and experienced team: Liz Ward, Head of Corporate Operations. Having been a client of Optimal Therapeutic Stretch ("OTS"), 3DF's flagship Corporate Wellness offering, Liz has experienced first-hand the benefits of this stretch and relaxation program.

Liz spent the past six years working in finance, where she focused on bridging communications among co-workers and business associates, and developed processes and sourced systems to streamline operations. Building upon this professional background, her role within 3DF entails organizational development, and strategic marketing and sales. In addition, her vast experience in and understanding of high-stress corporate environments will be a true catalyst in bringing the Corporate Stretch and Relaxation program to new levels.

"Liz's passion, youth, energy, charisma, and intelligence will drive our flagship offering, OTS, as well as our new corporate nutrition, yoga, and fitness programs," stated 3DF owner, Bob Virgulak. Virgulak continued, "We stand by our mission and dedication to our clients by providing the best services available in the industry. This is another one of many positive steps forward in our continued growth".

Liz is available to discuss all aspects of health and wellness and the importance of integrating it within your company.

About 3Dimensional Fitness
3Dimensional Fitness trainers' certifications include Aerobics and Fitness Association of America (AFAA) personal training and weight-room, American Council on Exercise (ACE), and International Sports Science Association (ISSA). 3Dimensional Fitness has trained and designed programs for people of a myriad of backgrounds ranging from athletes to the average exerciser interested in improving their health and fitness levels, and has designed and installed gyms in homes and businesses throughout Fairfield County, CT and Westchester County, NY. Bob Virgulak and his team have over 60 years of combined experience in the health and fitness industry, including Personal Training, Fitness Equipment Sales/Installation, and Rehabilitation.

Contact:
Bob Virgulak, Owner, 203.246.6505, bob@3dimensionalfitness.com

Definition: A conditioning program that mixes Olympic weightlifting, power lifting, calisthenics, gymnastics, sprints, plyometrics, and a few hard-to-categorize exercises like rope climbing, pushing a sled, and upside down push-ups against a wall. The workouts are short, intense, and constantly changing. In some cases, the workout is less than 30 minutes.

So what is the appeal? Completing the exercise routine in a minimal amount of time? The group dynamic (making it a social event)? The feeling of "killing yourself"? Or maybe it seems cool just being able to say, "Hey, I do CROSSFIT"! Regardless of what it is, we know one thing is important when it comes to training. The more you dabble in different kinds of training, the better off you’re going to be.

Now let's talk about safety. Safety needs to not be your concern, and if it is, then there are other programs you may want to consider. Reason being, the Crossfit workouts are typically grueling, intense, and not for the un-conditioned athletes. However, if you are consistent with the program and practice mindful eating (meaning you maintain a healthy diet), you will probably get in the best shape of your life. As is the case with other types of training like mixed martial arts, Navy Seal training, and the good, old-fashioned going to a gym and working out with weights and cardio machines. Or to make life easier all around, you could consider working with a Personal Trainer. The job of your Fitness Professional is to be at the top of their game to provide you with the best overall training possible, which happens to include all of the above!

Here is an actual quote from a CROSSFIT participant:

"So they were nothing like the long, monotonous, and unsatisfying workouts I'd been doing for most of my adult life."

It’s great that this person found a satisfying way of working out. Proudly, I can say that you can also read my testimonials/recommendations and get the same vibe. So then, what the hell am I trying to say? I am simply saying, "Don’t get caught up in all the hype!". If you find training that you really enjoy and you’re seeing results, then that’s all that matters. Keep in mind, the most important part of any training regimen is consistency, and most importantly, not giving up. Nine times out of ten if you are working out year after year and not taking time off from your training, you are seeing results. If it is your habit to take weeks or months off at a time (or you find yourself trying all the new diet and workout crazes), you probably find it very difficult to get in or stay in shape.

Having a Personal Trainer is the best option (and pretty much the only true answer) to getting you to a better place...and staying there.

So first things first, what's the motto? Well it’s very simple, every time I want to stray from my 2012 goals; I just remind myself that I’m "all in". I bet you're wondering, what the hell does that mean? The most important question is why is it working? I'm happy to explain because interestingly enough, it's working better than anything I've tried in the past!

It simply means that I am 100% "all in" in every way possible, whether it’s family (they get my undivided attention, as they deserve), work (making sure I am doing all I can to improve myself as a trainer and continue to do all I can to grow my business this year), diet (staying on course at all times, and being in control as opposed to having the food or drink control me), training (working out very hard to improve my physique by getting leaner, stronger, and faster), and finally, friendship (being dependable at all times to the people who mean the most to me).

It's rare to come up with a life-changing strategy all on your own, so I'm not afraid to admit this all happened thanks to the influence of others. One morning, I was listening to ex-professional football player Boomer Esiason on Sports Radio, WFAN when he stated he is "all in" with family, work, and all the things that are important to him. Well it hit me like a ton of bricks, and I understood exactly what he was talking about. Then all around me it seemed like "all in" was all I heard as the Giants dominated the month of January making their way to the Superbowl, letting their coach (and everyone else) know they were "all in". The reason it may be working for me could be the fact that it’s just so simple. Whenever I begin to think about resorting to some of my old habits, I think of the words "all in" and my focus is immediately set on my goals, and it works. It’s like some strange guilt that keeps me on the straight and narrow. A guilt that reminds me I want to be a certain way, and I owe it to myself and everyone around me not to fail

Luckily in my case, working out has always been fun and enjoyable but the dieting part has gotten lax over the years, maybe it's due to the lack of time, work, and family. Wait; notice what I just did there? Excuses. We all make them but it's time to stop. It’s time for ALL of us to be "ALL IN"!

Subject: Personal Trainer Interview with Bob Virgulak, Owner of 3Dimensional Fitness
Conducted by, BenchmarkPublishingGroup.Org
Purpose: For a book entitled "Your Fitness and Nutrition Questions Answered: Featuring Interviews with 20 Top Personal Trainers from around the Country!"
Object: To educate and inform the reader, on how knowledgeable you are on the subject matter.
Instructions: Please do not provide one word answers to the questions, but avoid going into long and drawn out detail. There will be a time limit, determined at the start of the interview.

Please tell us about your company here:
Integrating three dimensions of good health, Personal Training, In-Home Gym Design & Installation, and the first and only Corporate Heated Stretch and Relaxation Program – 3Dimensional Fitness is a full-service Fitness/Wellness Company that comes to your home or your office.

If someone reaches their fitness goals, should they still continue to work with a personal trainer?
Yes of course, there is always a new goal around the corner and there are so many levels of fitness. That’s what makes using a Personal Trainer so great, always having that person at your disposal to help create a better you or take you to the next place.

When people first start exercising, why do they sometimes gain weight initially?
I think this is the biggest fallacy in exercise, and it does not happen with my clients. Maybe the school of thought is that people are hungrier from all the new and extra work so they eat more. I know people think that in the first week or two they are probably putting on muscle and that’s what’s making them heavy. But it takes a hell of a lot longer than that to put on any muscle.

If someone has a heart condition, can they still workout?
Yes absolutely, but only with the guidance of their cardiologist. A well thought out plan, and some really good monitoring plus checking in with the doctor often is a smart way to go.

If someone has a job where they don't move around a lot, what can they do to increase their activity during the day, when they're not working out?
Try to move as much as possible when not working. Maybe walk or ride a bike to and from work. Plan to have lunch at your desk and take that time to do some lite exercises or calisthenics at your desk. But most importantly you’re the individual who cannot afford to miss your morning or evening workout sessions.

Is it safe for pregnant women to workout?
Yes, and it’s encouraged as long as you don’t have a high risk pregnancy! Today’s doctors not only suggest it, but they recommend it.

If someone prefers to workout without a personal trainer, can a trainer still help them get started? How would this work?
Yes, and today it’s so easy. We could suggest certain exercises, and the amount of sets and reps. Even try to explain exactly how to do the program in a step by step fashion. If at any point in time you forget what you’re doing, you could Google or YouTube the exercises and see a detailed video to get you on the right track.

Can someone use a personal trainer to help them rehabilitate from a sports injury? How would this be handled?
This almost always happens in the case of an athlete, and it should always be encouraged with any person. The rehab specialist will meet with the Personal Trainer to go over what the person can and cannot do. Then it’s the job of the Trainer to help the individual get back to full ability, because insurance companies only pay for rehab for a certain amount of time.

When it comes to nutrition, it seems that few experts can agree on what is a healthy diet and what is not. How can people know which advice to take, with all of the contradictory information out there?
This is one of the most frustrating things about the Wellness industry today! But if you’re not an extreme athlete worrying about balancing proteins for adding muscle and carbohydrates for the proper energy to get you through a game or an event. Then my suggestion usually is to try Weight Watchers, it is the most balanced plan and really teaches individuals healthy eating and portion control.

If a personal trainer is always showing up late, should the client still be expected to pay for the full session? What's the customary way to deal with a situation like this?
Pick a new Trainer, you have chosen the wrong person. Great trainers know that their clients time is extremely important, and the only way to build a strong business is to be respectful of others time and of course to be great at your craft.

Is it a good idea to eat any specific foods immediately before or after exercising?
Depends on what your goals are? If you’re trying to gain weight and muscle it is very important to have some carbs 1st for energy, and protein after to help build muscle. If you’re trying to lose weight, then just make sure you’re eating a balanced diet throughout the day. You can go a little hungry, it will not hurt you.

Should people with low blood sugar do anything differently before, during, or after a workout?
I would not suggest going crazy on this, but a healthy carb/protein bar with you at all times could help if you get that lite feeling in your head or stomach. Also workout drinks aren’t a bad idea, but remember if your goal is to lose weight make sure you’re reading those labels.

Is it true that it's bad to eat too much fruit because of all of the sugar it contains?
I 100% disagree with this one! Eat as much as you want, it’s healthy, natural and great for you. Please do not follow any diets that restrict fruit intake, when you are dieting you will need the extra vitamins and minerals that fruit adds.

How accurate are the calorie counters on gym machines?
As long as they are asking for your weight and age, they are a fair barometer of calorie counting, Most of the new machines will do this, where older or lower level equipment may not. Remember the better the equipment, the more accurate the calorie counting.

Is it true that exercise and a healthy diet can help reduce the chance of developing diabetes? If this is true, how can exercise and/or a good nutrition plan help prevent diabetes?
Yes and it’s quite simple, you keep your body fat % down and you’re less likely to develop diabetes. Obesity is one of the main reasons people develop this condition, but it can often be controlled with a good diet/exercise. This will ultimately help you to lose weight, and that is usually a best defense. In some cases though people are genetically predisposed to this condition and diet and exercise may still help but a doctor will be your best defense.

Do people have to join the gym that their personal trainer belongs to, in order to hire them?
Most of the time or you’re going to be subject to paying more. Clubs charge single visit clients more money than members. My suggestion is to look for a higher lever trainer with more experience that comes to you. Remember if he/she is not being paid by the club and has built a business on their own, they are most likely going to be higher caliber professional.

Give this some thought: what do book clubs, Tupperware, jewelry, Pampered Chef, and lingerie parties all have in common? Great fun and laughs, but they're often a get-together just to get together. These parties consist of sharing interests or purchasing goods while enjoying some food and drink with the people we want to spend time with. So then why not center the gathering on something healthy and relaxing, while still getting to enjoy your adult beverages and conversation? Prior to the eating and drinking portion of the party, you'll start off with a fun, effective workout. This way you can feel less guilty about enjoying the food and libations. Working out is not only more productive, it's truly more satisfying when all is said and done. Enjoying it with friends at a party is nothing short of a unique and fun bonding experience.

Do you have the space to accommodate 4-8 participants? Would you want us to provide not only the instructor, but recommend a theme, the lite fare, or even a Wine Spectator level 92 – 98 bottle to accompany your workout?

3Dimensional Fitness is offering this at a special discounted rate, first come first served, on Thursday evenings. The event will take place in your home for you and up to 7 guests (provided you have the space). We're proud to be the first to offer such an escape from reality, work, children, and stress in a safe and familiar environment. Parties are meant to be lively and fun, no one wants to just sit around. Host a yoga party and your friends will forever be grateful!

1. These exercises can be dangerous to individuals who are not understanding how to do them the correctly. A five minute segment on TV does not allow much time for proper instruction.
2. They are making promises that are taken out of context; it's unrealistic to think that the average Joe is going to stick with and benefit from trying out these “good for everyone” workouts.
3. In some cases, an individual would have to lose several pounds/already be in decent shape before attempting these.
4. Some may need weeks of conditioning before attempting. It's not likely that a sedentary individual can jump off the couch and conquer these exercises.

So I saw the trainer on TV, the one you may recognize from The Biggest Loser. He was proclaiming to have the six best exercises you can do. This is what I think, “don’t believe everything you read or hear.” The particular exercises he was promoting (for getting in the best shape of your life), are only safe enough to perform if you're somewhat of a conditioned athlete who's already in great shape!

Real conditioning is needed to keep injuries at bay. Fitness takes time and commitment. You should not be made to feel that if you can’t even perform what you see on TV, that there is no other way to get in shape. What makes fitness work? Longevity (remember “Journey”, not “Destination”). What makes fitness not work? Exercises that are too difficult to perform correctly, and are therefore unsafe. The new trends out there are not suitable for most people, please allow me to name a few: CRAZY TWISTING PLANKS, extreme push-ups with elevation changes switching from side to side, constant high-intensity off balance body weight exercises, and weight training with “Kettlebells” (the average person is never told how dangerous this is, but I see injuries all the time). Oh and by the way, tire flipping is not for everyone, it should only be done by well-conditioned athletes. People who are overweight or have any injuries or limitations should be well-informed about the risks of trying these new trends. Real results do not occur by attempting workouts that are only suitable for a (very) low percentage of the population. Let's face it, these so-called “best” exercises can best be explained as unproductive!

For roughly 35 hours each week, I train the average person and I've been doing so for over twenty years now. I see individuals who need to be handled accordingly. In my experience, I've only trained 25% of people who could actually do some of these exercises right off the bat. Should this mean that the other 75% of my clientele is supposed to believe that since they can’t perform these moves, they are not going to get into the best shape of their life? Not at all! What is does mean is that I have to defend why that particular exercise is unsafe and why it's not a good idea for that client. Remember, telling someone no is really tough. I always need to make sure I have a really good explanation for why I feel the way I do. Well guess what? Luckily I do, it’s called experience!!!

Get a jump start on 2012! Visit our team and decide who you would like to train with. Will it be leading Fairfield County Fitness Professional, Bob Virgulak? Perhaps you’ll choose Elite Level Personal Trainer & Stretch and Relaxation Specialist, Gene DeNota? How about Personal Trainer and Rehab Specialist, Michael Colabella, or Fairfield County's best Strength and Conditioning guy, Frank Arcamone? Maybe you'd prefer leading Dance and Yoga Professional, Jenn Moffat?

Whomever you decide, I hope you will allow 3DF to provide you with the best assistance to meet your fitness goals for 2012 and beyond. We've been so happy to help you in the past; we look forward to being a part of your future.

Please read our real testimonials. You may even recognize some of the names on our long list.

Best Wishes for a Happy & Healthy New Year!

*Valid through 12/31/11

Washington, Manager and Skipper of the Texas Rangers, was speaking during a press conference when a beat reporter asked him a simple question, “what does it take to win?” Now as we all know, they unfortunately did not win but his response still sits with me to this day. He told the reporter it takes Attitude, Commitment, and Effort. At the time I was in my Tahoe on my way to my next client, listening to this on WFAN Sports Radio and it immediately got my wheels turning. I broke down the words individually in my mind and came to a realization. Isn’t this the key to our world of health and fitness, and most importantly, the answer to being successful in all aspects of life?

ATTITUDE – Manner, feeling, disposition, etc. with regard to a person or thing. Without a winning mind-set, it's nearly impossible to accomplish your goals. A strong will can help you overcome your toughest obstacles.

COMMITMENT – The act of committing, pledging, or engaging oneself. This is probably the most difficult of the three to achieve. In order to succeed, you have to commit. This means you have to make real and positive changes to your lifestyle, push yourself past your comfort zone, and stick to it. If you revert back to your old ways/fail to make the positive changes a permanent way of life, then it was never a true commitment in the first place.

EFFORT – The amount of exertion expended for a specified purpose. If you put in the time, you will see results, enough said. Kind of. The quality of the results depends on a combination of how much time was actually put in and the true amount of effort used during that time.

So how do we harness this "A.C.E" when it comes to working out, getting into great shape, and of course losing weight? Well I do believe that we all have “A C E” deep inside if we look hard enough. For some lucky people it seems to come naturally but for most, it's a tough endeavor. One thing that has become clear to me is that the mental side of health and exercise is the hardest to overcome, but it’s truly the most important. Our modern day lives are filled with huge commitments (family, work, social events) and it's hard to stay on track. We forget about the importance of making time for our health, our fitness, and our mental well-being. If we have the right Attitude, choose to Commit, and put in enough Effort, we can make ALL things happen.

Why have a Home Gym? Somehow having a home gym is important to some of us yet completely off the radar to others. Why is that you might ask? The explanation is simple. To many of us, having a home gym represents a certain lifestyle and helps define who we are/what is important to us. It makes it clear that exercise is a top priority and that we care about our physical appearance but most importantly, it confirms an overall value on good health. For those who have an extravagant home gym, a certain socio-economic level is represented. This can often result in the owner being perceived as selfish and vain (or quite possibly an egotistical maniac who ditches everything else to work day and night on their appearance). On the flip side, in many cases the home gym makes a really great place to hang and dry laundry (you laugh, but I’ve seen it many times!). This unfortunately proves your lack of interest in exercise and shows just how lazy you may be. For many, the reason for not having a home gym could be that they truly do not have the extra space and/or it is just not within their budget. Of course in some cases it may be that you actually enjoy going to the gym. Whatever your situation may be, please take all things into consideration before you make the purchase. You must figure out what is best for you.

My “Top 5 Need to Know before Purchasing” list:
1) Budget - the most important part of the equation and how individuals usually purchase goods.
2) Space - do you have enough room for what you want to purchase especially when it comes to large pieces?
3) Desire - is this a must-have based on lifestyle, health, and vanity?
4) Education - understanding what the equipment does, how it works, and if it's the best option for what we want to accomplish.
5) Don’t be fooled – we often buy based on what works for others. It's important to try the equipment and make sure it's comfortable, durable, and the right fit for YOU.

People contact me all the time to set-up, design, purchase, and in some cases, create the perfect “Home Gym” experience. Our 3DF Home Fitness Facilities has the experience to do anything from simply purchasing Stretch Bands and a Fit Ball to creating a world-class “Home Gym” featured in top design magazines. No job is too large or too small. Your very own home gym awaits, don't wait another day to make it happen!

Studies show that a person’s hand on the body provides a type of relaxation that includes slowing your heart rate, lowering blood pressure, slowing your breathing rate, reducing the need for oxygen, increasing blood flow to major muscles, and reducing muscle tension.

The benefits of massage have been realized by many; however, there is another aspect of Healing Hands that is equally important. Partner-assisted stretching is often used in highly physical or competitive situations, but rarely thought of as a type of relaxation and Healing Hand. The 3DF Stretch and Relaxation Program uses a therapeutically heated mat that allows the body to stretch more effectively. Not only does this technique provide decreased pain sensation, it creates a greater level of comfort and relaxation.

Stretch is offered by many wellness professionals and some even put their own flare on it, but nothing can be compared to the 3DF method. Experience it once and you are hooked. Our relaxation and Healing Hands technique will deliver overall health and lifestyle improvements. This includes fewer physical ailments (i.e. headaches and back pain), and fewer emotional responses (i.e. anger and frustration). In addition, you will have an increased level of energy, improved concentration, a greater ability to handle problems, and daily activities will be done with more efficiency. Such benefits will enable you to decrease your amount of “sick days”, resulting in you becoming a more energetic and effective individual.

Many of us are so over-committed in life that we only provide the time to ourselves that we have been programmed to think is important. We all know family, work, play, and some working out is very important but we leave very little time for the oh-so-important “extras”. True relaxation provides health and wellness benefits far beyond the stretch of your imagination (no pun intended). Bottom line is if you truly want to improve the way you feel and improve the way you perform your day-to-day life, the 3DF Stretch and Relaxation Program is a must for your home or office!