what we expect

At Dan Stagani Personal Training & Wellness, we believe cardiorespiratory training should be conducted on most days of the week for a minimum of 20 minutes per day (or 150 minutes per week), at approximately 50-85% of your maximum heart rate. This is the foundation for your training plan, which we will build for you based on your experience, stamina and health history. 

How we customize

For example, someone who has been prescribed heart medication(s) by their doctor may not be able to use heart rate response as an accurate predictor of effort or exertion. In such a case, we use a RPE (relative perceived exertion) scale from 1-10 in combination with prescribed volume, intensity and cardio modalities e.g., treadmill, elliptical, bike, rower or krankcycle in the studio or other cardio outside the gym that may include brisk walking etc.

bENEFITS

• Improves overall health and quality of life

• Decrease in risk of heart disease, stroke and diabetes

• Improvements in blood pressure and blood circulation

• Strengthens your heart

• Increase in insulin sensitivity = decrease in risk of diabetes

• Increase in stamina

• Lowers total cholesterol and LDL

• Increases in HDL

• Increase in caloric expenditure

• Bolsters immunity

• Improves cognitive/emotional health

• Improves lung capacity

• Better sleep

What we expect

At Dan Stagani Personal Training & Wellness, we believe progressive resistance exercises (PRE's) should be conducted 2-3 times per week, beginning with a 10-15 minute warm-up to increase blood flow throughout your body. Your weight training plan will consist of 8-12 exercises per session, where movements are conducted slowly and deliberately--moving the limbs between 8-20 repetitions per exercise. 

how we customize

We will customize the number of repetitions and sets of each weight training exercise to best fit your fitness needs. Weight training exercises we offer include but are not limited to agonist and antagonist muscle groups of the lower and upper body, focusing on large muscle groups; e.g. quadriceps, hamstrings, gluteals, chest, upper back, lower back, abdominals, biceps and triceps.

benefits

• Increase in muscle strength for activities of daily living and recreational activities

• Increases in bone density and tendon strength

• Increase in blood flow throughout tendon and muscle tissue

• Increases in static and dynamic balance

• Increase in energy expenditure

• Decrease in body fat

• Improves heart health

• Improved mood

• Improves body image

• Helps manage blood glucose levels

• Improvements in posture and core strength

what

Heart disease and stroke kills almost 900,000 Americans every year, accounting for approximately 1/3 of all deaths in the United States, annually. A heart healthy diet is generally attended to as a preventative or prescribed as a therapeutic to manage the risk of of heart disease, coronary heart disease, stroke, diabetes, blood lipids or blood pressure. A heart healthy diet may be used in conjunction with prescribed heart and cholesterol medications and regular physical activity for improved quality of life and longevity. 

how & why

A heart healthy diet often includes an increase in the consumption of fresh fruits and vegetables, fish, whole grains, nuts, seeds and legumes. Ideally there would be a decrease in the consumption of red meat, saturated fat, fast food and processed and refined foods—which have become the hallmark of the American diet. It is no coincidence that approximately 40% of Americans are considered obese. With obesity comes an increased risk of heart disease, heart attack, strokes and complications in managing diabetes. Not to mention what that does to the cost of healthcare… hundreds of billions of dollars per year.

benefits

• Increases your longevity

• Reduces your risk of coronary heart disease

• Reduces your risk of diabetes

• Reduces your risk of hypertension

• Helps in maintaining a healthy body weight and reducing percentage of body fat

• Helps in managing cholesterol levels including, but not limited to total cholesterol, HDL, LDL and total cholesterol HDL ratio

• May reduce some cancers e.g., colorectal, uterine, gallbladder and pancreatic

• Increases your energy levels

• May reduce or eliminate the need for cholesterol and blood pressure lowering medications

• Decrease in the consumption of processed and refined foods

Further information regarding a heart healthy diet can be found by clicking on the “Resources” tab on our homepage. You can then click on the American Heart Association, Eating, Well, Harvard School of Public Health, or Oldways, Preservation Trust. These sites provide comprehensive information on heart healthy, eating.

Dan Stagani Personal Training & Wellness is committed to providing a safe and healthy environment for those to exercise.

• All touch surfaces are disinfected multiple times a day. HEPA air filters and return HVAC air return run 16 hours a day.

• Please abstain from coming into the gym if you are currently testing positive for COVID-19 or if you are experiencing flu-like or common cold symptoms including, but not limited to fever, chills, cough, sore throat, diarrhea, shortness of breath, loss of taste and/or smell or lack of common sense. 

• Per CDC guidelines, if you test positive for COVID-19 you are to quarantine for a period of at least five days, depending on severity of symptoms, then wear a mask thereafter for a period of 10 days.

• At this time there is no mask mandate in the gym. If you would like to wear a mask to work out in the gym and if you would like me to wear a mask in addition I will accommodate.