Contursi Personal Training

Muscle plays a foundational role in numerous physiological processes that are essential for overall health and well-being. Here’s why muscle is so crucial:

Metabolic Optimization: Muscle tissue is metabolically active, meaning it burns calories even at rest. The more muscle mass you have, the higher your basal metabolic rate, which can aid in weight management and overall metabolic health.

Sustaining Weight Loss: When losing weight, preserving muscle mass is vital. Muscle tissue helps maintain metabolic rate, ensuring that weight loss comes primarily from fat stores rather than muscle.


Hormonal Balance: Muscle tissue influences hormone levels, particularly insulin sensitivity. Improving muscle mass can enhance insulin sensitivity, which is crucial for maintaining stable blood sugar levels and overall hormonal balance.


Immune Function: Muscle plays a role in immune function by producing proteins called cytokines, which help regulate inflammation and support immune responses to infection and injury.


Brain Function: Exercise, particularly strength training, has been linked to cognitive function and mental well-being. Building and maintaining muscle mass can contribute to optimal brain health and cognitive function.


Resilience: Muscles provide structural support for the body and help protect against injury. Strong muscles can enhance stability, balance, and overall physical resilience, reducing the risk of falls and injuries.


Healing and Recovery: Muscle tissue is essential for the repair and regeneration of damaged tissues, including muscles themselves. Adequate muscle mass can support faster recovery from injuries and surgeries.
Muscle is not just about strength or appearance; it’s a fundamental component of overall health and functionality. By prioritizing muscle development through exercise and proper nutrition, individuals can optimize various aspects of their physical and mental well-being.

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Lifting, walking, sleeping, and getting enough protein help improve:⁠
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➡️ brain health⁠
➡️ bone health⁠
➡️ heart health⁠
➡️ metabolic health⁠
➡️ cognitive health⁠
➡️ mental & emotional health⁠
⁠..and they can even help REDUCE many of the common symptoms of menopause.⁠
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If you’re over 40 and you need some help putting these things into practice.
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What we offer extends beyond just fitness, education, and guidance. We assist individuals in regaining their well-being to pursue fulfilling careers and lead a life of wellness.
Our aim is to enhance people’s physical, mental, and emotional strength, often surpassing their expectations. With our support and your dedication, the possibilities are greater than you imagine.

The journey requires patience, effort, dedication, investment, and a team of professionals, but the rewards are invaluable.

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By age 30 95% of all men and women over the age of thirty will never Sprint again for the rest of their life.
The truth is people are able to sprint well into their 50s, 60s and 70s; but by the age of 30, approximately 95% of both men and women will have given up sprinting for the rest of their lives. The reason behind this decline in physical activity can be attributed to the relentless pursuit of comfort as people age. The more aggressively we seek comfort, the quicker the aging process occurs.

This pursuit of comfort is evident in our daily habits. We meticulously regulate the temperature in our surroundings, vehicles, and offices. We prefer working out in air-conditioned gyms, and when we exercise, we often stop just short of feeling significant discomfort. Additionally, we avoid experiencing even slight hunger by eating at the first hint of it.

However, this approach contradicts the natural design of the human body, which is meant to thrive and strengthen under stress. Bones require loading to become stronger, muscles need to be torn to grow, and challenging the immune system is essential for its fortification.

In summary, the prevailing mindset of aggressively seeking comfort may lead to a decline in physical activity and overall health, neglecting the body’s inherent capacity to thrive under challenging conditions.

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Having coached hundreds of incredible individuals over the past several years, I consistently observe a common hurdle before they embark on their fitness journey. Unrealistic expectations regarding the time it actually takes to transform one's body are prevalent, often fueled by social media, myths, and scams. True transformation doesn't happen in 30 days, 6 weeks, or even 3 months: it's a process that likely spans years.

A solid starting point is committing 1-2 years, recognizing that everyone has a unique starting point. Impatience can lead to various challenges such as frustration, confusion, program hopping, cyclically starting, and stopping new plans, mindset issues, and loss of motivation, to name a few.

For your own well-being, it's crucial to remind yourself to stay patient. Surround yourself with friends or coaches who echo the same sentiment. Rushing the process can result in burnout. By taking one smart step forward every day with patience and consistency, success becomes inevitable. Consistency is the key to sustained progress.

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You don’t have to exercise as much as you might think.
So, how much is enough?

For most people, doing intense workouts or heavy lifting two times a week is plenty. But maybe you don’t need any of that, or perhaps you can handle more.

It’s like a toughness scale. Some folks are less resilient, meaning they don’t handle stress as well. Others seem to breeze through life with less stress. These people eat and sleep enough for their bodies without overdoing it. What works for them might be very different from what you need.
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Why does a custom Personal Training prescription matter?

You're not exactly like the person next to you.

Even if you both want the same things, the way you reach your goals will be different.

Why? Because there are lots of things that make you who you are!

Let's talk about getting stronger, for example. Many people come to us wanting to get stronger.

Can’t argue with that, there are many benefits to having stronger muscles and bones. A personalized training prescription is crucial because individuals are unique, and their fitness journeys are shaped by a myriad of factors. Take the goal of getting stronger, for instance. While many share this objective, the path to achieving it varies significantly based on individual characteristics.

Consider Cindy, a mother of two with a demanding job, a history of running, and occasional knee issues. Her circumstances and physical condition differ from those of Frank, a 65-year-old retiree who was largely sedentary before deciding to focus on strength.

Even when comparing individuals like Cindy and Debbie —both mothers, runners, with full-time jobs, and a desire to get stronger—it becomes apparent that their needs and capabilities diverge. Examining factors such as flexibility, joint mobility, muscular strength balance, stress management, sleep, nutrition, and recovery reveals the uniqueness of each person.

If Cindy and Debbie were to follow the same generic strength plan, it might not address their specific requirements. An individualized program considers the intricate details that make each person distinct. Without this tailored approach, there's a risk of implementing a one-size-fits-all solution that may not be suitable for either individual, emphasizing the importance of customizing training regimens based on individual characteristics and needs.

If you’re ready for something that’s written for YOU, send us a message or click the link in bio to schedule a free discovery call.

If we are a fit to help you reach your goals, we want to.

If you're ready for something personalized just for you, drop us a message to set up a free discovery call.

Age-related muscle loss can have functional implications, leading to a decline in mobility, balance, and overall physical performance.

It's important to note that these are general trends, and individual experiences can vary. Lifestyle factors, including regular exercise (especially resistance training), and a protein-rich diet can mitigate the effects of age-related muscle loss.

Additionally, hormonal changes, especially a decline in growth hormone and testosterone levels with age, can contribute to muscle loss. However, interventions such as hormone replacement therapy should be approached with caution and only under the guidance of healthcare professionals, as they come with potential risks and side effects.

Regular physical activity, particularly resistance training, is one of the most effective strategies for preserving muscle mass and function as individuals age. Nutritional strategies, including adequate protein intake, also play a crucial role in maintaining muscle health.

It's worth emphasizing that while age-related muscle loss is a natural part of the aging process, a proactive approach to maintaining muscle mass through a healthy lifestyle can have a significant impact on overall well-being and quality of life. Always consult with healthcare professionals for personalized advice and recommendations based on individual health status and goals.
Want to know more about how to beat muscle loss DM to set up a consult call.

The calendar doesn’t care…

As we step into a new year, think of it as an exciting opportunity to set some awesome goals for yourself!

You know that "New year, new you" vibe? Embrace it! It's a fantastic tradition that signals personal growth and positive change.

Now, here's a friendly reminder: Your goals don't care about the date on the calendar; they just want your consistent action. It's all about what you do each day.

So, if you want this year to be something special, focus on committing to those daily disciplines that will lead you to your desired results. Forget the blame game; it's about taking charge.

I genuinely believe that 2024 can be your best year yet. Just remember, it's not about the calendar; it's about your discipline and actions paving the way for success.

Discipline transcends the constraints of a calendar.

DM us or comment below about your goals for this year.

Holiday nutrition doesn’t have to be stressful. Be mindful and enjoy the time with your loved ones and friends! Happy Holidays!!!

"In a world filled with one-size-fits-all fitness solutions, I offer you something different, something truly unique. Our approach to fitness and conditioning is about more than just workouts; it's a journey towards a healthier, more vibrant you.

Here's how it works: We begin with a comprehensive assessment, diving deep into your unique needs and goals. We don't just stop at the basics; we look at your posture, movement, and body composition to create a fully tailored program.

What sets us apart is our ability to adapt on the fly. Your fitness journey is not static; it's dynamic. As you progress, we adjust your program to suit your changing needs, ensuring you're always working towards your best self.

We’re not just trainers; We’re your guide, your coach. We’re committed to helping you recover, reach peak performance, and lead a life with less pain, better posture, and a lower risk of injury. We’re here to reduce your stress, improve your daily living, and make your fitness goals a reality.

Choose us because we don't believe in one-size-fits-all. I believe in you. Your unique path to wellness and vitality starts here. Let's work together, one step at a time, towards a healthier, happier, and more empowered you.

Are you ready to make a change? Let's do this together.

DM us or comment below.

When it comes to starting personal fitness training, you may harbor limiting beliefs that can hinder your progress and motivation. Overcoming these beliefs is essential for establishing a successful and sustainable fitness routine. Here are some common limiting beliefs related to starting personal fitness training:

I'm too out of shape to start: Some people may feel discouraged from beginning a fitness journey because they believe they are too out of shape. This belief can lead to a lack of motivation to even start exercising.

I don't have enough time: Many individuals believe they are too busy to incorporate regular exercise into their schedules. This belief can be a significant barrier to starting a fitness routine.

I don't know what I'm doing: The fear of not knowing how to perform exercises correctly or create an effective workout plan can prevent individuals from starting. This belief may lead to a lack of confidence in the gym.

I'll never see results: Some people may doubt their ability to achieve noticeable results, whether it's weight loss, muscle gain, or improved fitness. This belief can be demotivating.

I'm too old/young: Age-related beliefs can be limiting. Some individuals may think they are too old to start, while others may feel they are too young and don't need to worry about fitness yet.

Exercise is painful or unpleasant: Associating exercise with pain or discomfort can make individuals hesitant to start a fitness routine. They may fear the physical discomfort associated with exercise.

I'll be judged by others: Concerns about being judged by more experienced gym-goers or feeling self-conscious about one's appearance during workouts can be limiting.

I've tried before and failed: Past unsuccessful attempts at adopting a fitness routine can create a belief that success is unlikely, leading to a lack of motivation to try again.

Overcoming these limiting beliefs involves challenging negative thoughts, setting realistic goals, seeking support from others, and gradually building up confidence through small, achievable steps. Starting with simple exercises, finding enjoyable activities, and focusing on the positive aspects of fitness can help individuals overcome these barriers and establish a positive and sustainable fitness routine.

What's YOUR limiting belief? Share it in the DMs. Let's break those barriers together!

Feelings of being overlooked and forgotten can be disheartening. In a world filled with generic programs and clichéd treatments, we recognize your individuality.

We acknowledge you.

We don't offer one-size-fits-all solutions. Instead, we meticulously craft personalized programs tailored precisely to your desires and requirements. We invest time understanding your unique needs because we see you for who you are.

We understand that you cherish both physical freedom and freedom of time. The last thing you want is to be confined to a gym for endless hours. Your life experiences are paramount, and any exercise program should enhance, not dominate, your life outside those workout sessions.

You're discerning about the spaces you inhabit, valuing the cultural fit. We respect that.

You're willing to invest in yourself for the results that matter, and effectiveness is key. You understand that simplicity and methodical approaches trump intricate and flashy ones.

Imagine...
.. experiencing peace of mind during your workouts... being active without fear... making these years the best of your life... feeling confident once again.

What if you could?

If this resonates with you, you're precisely the individual we work with and strive to help.
DM us to set up a discovery call.

Ain’t nothing more important than family!!!

Our 6 Week Transformation Challenge is now open for enrollment for 10 people in Bradley Beach and the surrounding area. Enrollment ends March 20th and the challenge begins March 25th. Prizes for 1st and 2nd place. Find out more at

6 Week Challenge | Contursi Personal Tr

Contursi Personal Training updated their information in their About section.

Contursi Personal Training updated their business hours.

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