Don’t Let the Gym “Scare the FIT” out of you!

Because its not as scary as it looks… I promise.

The Story:

Just a few months back, the mere thought of going to the gym “scared the FIT” out of me. Up until now, I didn’t attend the gym on a regular basis, so I often didn’t know which weights to choose, how long I should workout for, or even how to operate the machines. My lack of knowledge caused my entire body to be overwhelmed with fear and anxiety each time I stepped into the gym. I thought to myself “Would people laugh at me?” “Would they judge me during my workout?” “Will I be one of those people who go viral for being secretly recorded while doing an exercise COMPLETELY wrong?”

So…One day, I decided to put my big-girl pants on, and began meeting with a VENT personal trainer once a week. Within the first month of meeting with her, all my questions, worries, fears, anxieties, and concerns about the gym DISAPPEARED!

If you aren’t a self-proclaimed “gym-rat”, it is easy to buy into myths you hear about the gym, working out, and the people surrounding you. Here’s three tips that I’ve learned along the way that helped me be brave and confident during my workouts.

Myth #1 | “Everyone’s looking at me.” Believe it or not, this is a universal concern. Whether you’re a decorated athlete, or a fitness beginner, everyone has a point (or points) in the gym when they think “oh boy, all eyes are on me!” Truth is, most people aren’t looking at you. During my workout I tend to be so focused on what I’m doing that I gaze off into space, so much so that I sometimes find one thing to stare at to keep me focused and engaged. Especially when its busy at the gym, sometimes that “space” happens to be near someone else. Next time you see someone looking in your direction, don’t get nervous– in fact, give them a little head nod! Chances are they’re just as worried about you looking at them, as you are about them looking at you. Giving a simple smile and/or head nod will be just enough acknowledgement to help break the ice and halt any existing anxiety.

Myth #2 | “I have to know what I’m doing to have a personal trainer.” Our personal trainers are here to help you reinVENT yourself. Surprisingly, they actually care! If you’re new to VENT, or new to working out in general, meeting with a personal trainer is the perfect way to get you started! Meeting with my trainer helped me learn hundreds of exercises to do during my workouts. She even helped me learn how to operate the most intimidating machines! Now I walk on to the workout floor more confident than ever! While I invested in my physical health, and am obviously motivated by sculpting my physique, I learned that what I’ve also invested in is a life long commitment to reinVENTion, one that I don’t think I would have discovered if it weren’t for my personal trainer. I speak from experience when I say you most definitely do not need to be a “gym expert” to meet with a personal trainer.

Myth #3 | “Group exercise classes are intimidating.” Group exercise classes can definitely be intimidating if you’ve never experienced one, but they don’t have to be. Most times, everyone in the class is just as motivated (or sometimes under motivated as you). Whether the person in the class next to you can do a better chest press, kettle bell swing, or plyo push-up, the truth is, everyone is just trying to get through the workout like you are, and most times will even encourage you to work to you highest potential. If you haven’t taken a Group Ex class or TRAIN session yet – grab a friend and sign up! All of our Group Ex and TRAIN programming classes offer you the opportunity to sweat it out with an awesome instructor with fun music and challenging exercises. Circling back to myth #1…remember, no one is watching you (I promise)!

Contributors:
Victoria Smith, Marketing Support Intern
Jermaine Wright, Marketing and Promotions Manager
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5 Tips to Help you Eat Healthy this Holiday Season

Where there’s a will, there’s a way!

Apple cider donuts, pumpkin pie and homemade whipped cream…sticking to your diet can be quite a challenge once the holidays roll back around. Check out 5 tips from Julia Christopher, a VENT Niskayuna personal trainer and VENT Studio instructor, that can help you stay on track this holiday season.

“So it’s that time of year again when holiday parties are in season, portions sizes become bigger, football is every Sunday, and the urge to indulge is ever present. Although it’s definitely time to celebrate, it’s also important to stay on track and not lose sight of your goals.

Here are some helpful tips I’ve used in the past in preparation for bikini competitions. It was definitely a challenge for me not to lose track, but finding a balance between enjoying life and staying healthy helped me persevere.

1. Never go to an event starving!

Always make sure that you eat before you go to a holiday event. This will help prevent you from eye-balling unhealthy foods and will keep your eyes on the real prize – a better you!

2. Bring your own prepped food!

As long as you have great friends that appreciate your dedication, prepping food for a party is a great way to ensure you are sticking to your goal.

3. Load up on healthy options!

f you don’t want to be “that guy” that brings their own Tupperware to a party, be sure to load up on protein, fruits, and veggies when you hit up the snack table. Steer clear from fatty dressings like ranch or bleu cheese and always skip out on fried foods, breads, pasta, and desserts. If it doesn’t have sauce, cheese, or other unnecessary fats…it’s the snack for you!

4. When in doubt, drink smart or not at all.

Let’s face it…avoiding alcohol during the holiday season is nearly impossible. Although all alcoholic beverages cause us to drink calories with no nutritional value whatsoever, there are certain alcohols that are healthier than others. Avoid dark beers and liquors, as they often contain more calories than the light ones. Simply put, stick to the rule – “the clearer the better.”

Stay hydrated!

Sometimes if you feel hungry, you might actually be thirsty! Make sure you stay hydrated all night and keep that dehydration and hunger feeling low.”

Store these 5 tips instead of additional calories this holiday season! How do you keep yourself on track during the holidays? Let us know, and comment below:

Contributors:
Julia Christopher, VENT Niskayuna/ Studio Personal Trainer
Victoria Smith, Marketing Support Intern
Jermaine Wright, Marketing & Promotions Manager
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100 ways to be #FITAF

There’s more than 1 way to be FITAF!

It’s that time of year again where the world overuses the #NewYearNewMe reference. Well this year we’ve got a new attitude. In light of our #VENT100 celebration that took place last week,(you know, the one where we gave away #100FREEMemberships, #100FREETrainingSessions, stayed open for #100HoursStraight, and gave everyone #100NewReasonsToLoveVENT?), we’ve decided to keep the momentum going by sharing

100 quick tips to help you get FITAF

  1. Drink lots of water.
  2. Put down the fork and back away from the dessert.
  3. Try a new cardio routine.
  4. Get a new pair of sneakers.
  5. Get a new water bottle.
  6. Try out a PLYO Performance class at your local VENT.
  7. Check out VENT Studio and redeem your free session.
  8. Stretch BEFORE and AFTER workouts.
  9. Eat smaller portioned meals more frequently.
  10. Get at least 7-8 hours of sleep each night.
  11. Get to the gym at least 3 times a week.
  12. Take the stairs, not the elevator.
  13. Park farther away from your destination – walk more.
  14. Indulge – but don’t OVER indulge.
  15. Be consistent in your workouts.
  16. Try out a VENT TRAIN30 or TRAIN60 (It’s like BootCamp, but different lol).
  17. Buy a new pair of leggings to workout in.
  18. Try SPRINT – a 30 minute HIIT cycling workout new to VENT in 2018.
  19. Refuel with a protein shake from VENT’s new Energy Bar!
  20. Create a new gym playlist to rock out to during your workouts.
  21. Do cardio at least twice a week.
  22. Cut down on the alcohol.
  23. The holidays are over…so is cheating on your diet.
  24. MAXIMIZE your workouts.
  25. Switch it up…try a HIIT workout.
  26. Meet up with a VENT personal trainer.
  27. Step out of your comfort zone.
  28. Just because it’s cold, doesn’t mean you can skip out on your workouts.
  29. Find a workout buddy.
  30. Try a strength-based workout.
  31. Try a CXWORX class – a 30-minute core workout new to VENT in 2018!
  32. Knock out the calories with STRIKE.
  33. Stop drinking soda!
  34. Buy a scale to measure all the food you intake.
  35. Request your favorite tunes during your workout with RockBot!
  36. Don’t like music during your workout? Download a new podcast!
  37. Don’t sabotage your tough morning workouts by eating poorly throughout the day.
  38. Treat yourself and buy a new pair of gym headphones for your workouts!
  39. Sweat at least 4 times a week!
  40. Snowed in? Do some bodyweight exercises at home!
  41. Walk…EVERYWHERE!
  42. Take a hike in nice weather.
  43. Always have a positive attitude when you’re working out!
  44. Eat fruits and vegetables at least twice a day.
  45. Set small goals for yourself – the larger goals will come!
  46. Hate vegetables? Buy a blender and make a smoothie.
  47. Always know what you’re eating…read nutrition facts and labels.
  48. Eat breakfast EVERY DAY.
  49. Don’t compare yourself to others.
  50. Meal prep all your food to avoid eating unhealthy foods throughout your workday.
  51. Track your progress with the VENT Mobile App (new APP coming soon)!
  52. Stop putting things off! You can’t get #FitAF by avoiding workouts.
  53. Stop drinking your calories. Avoid sugary drinks from your favorite coffee place…calories add up!
  54. Make sure your dinner plate is colorful. Add fruits and vegetables to brighten in up.
  55. Eat healthy snacks throughout the day to keep your energy up.
  56. Grilled, not fried.
  57. Eat more fish.
  58. Give yourself time to relax.
  59. Super busy? Break up your workouts during your hectic day.
  60. Eat more plants!
  61. Quality over quantity when eating out.
  62. Eat out less.
  63. Find a fitness app to track your food and exercise (in addition to the NEW VENT App…Coming soon…In case we failed to mention this already lol).
  64. Wear crazy socks to brighten your workout.
  65. Avoid fast food at all costs.
  66. ry at least one new VENT class a week.
  67. Sign up for the January Challenge! Sign-ups start on January 8th.
  68. Workout during your commercial breaks!>
  69. Take progress pictures to keep you motivated.
  70. Drink more tea (green tea works wonders!).
  71. Wake up earlier to squeeze in early morning workouts.
  72. Get to bed sooner.
  73. Wake up every day with a plan.
  74. Pack healthy snacks.
  75. Plan out your workouts each week.
  76. Drink seltzer instead of soda.
  77. Make a better bad choice on cheat days.
  78. Try an aqua workout.
  79. Find a good support system to keep you motivated and working hard.
  80. Leave a bag of gym clothes in your car so you are always ready to workout.
  81. Add an incline on your treadmill.
  82. Learn how to count Macros.
  83. Book your E3 Experience the next time you visit your VENT location.
  84. Go for a jog in the nice weather.
  85. Buy a heart rate monitor to monitor your workouts at VENT (coming SOON to all VENT Fitness locations)!
  86. Buy a new sports bra.
  87. Try a new pre-workout.
  88. Protein, protein, protein!
  89. Cut back on your coffee intake.
  90. Cut your sugar intake in half.
  91. Sweat it out in our sauna.
  92. Stuck with the kids? No excuses! Bring them to Kids Club at any VENT location.
  93. Utilize your VENT Perks and get some major discounts at local vendors.
  94. Strengthen your mental health with optimism.
  95. Had a hard workout? Relax on our Hydro massage beds.
  96. Wear your #FITAF shirt in your toughest workouts!
  97. Check your serving sizes.
  98. Minimize your cheat days.
  99. It takes more muscles to frown than it does to smile! Smile through the toughest workouts!
  100. Start improving the old you this year with your #VENTFam!

What’s going to keep you motivated this year? Comment below!

Contributors:
VENT Personal Trainers
Victoria Smith, Marketing Coordinator/ Guilderland Team Leader
Jermaine Wright, Marketing & Promotions Manager
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5 Reasons you are ENOUGH

Because sometimes… We’ve got to be reminded!

The Scoop:

While Valentine’s Day may be over and done with, that yearn for that “someone special” may still exist! We understand that winter may be “cuffing season,” and because Valentine’s day is over, you may think that your chance at finding true love is over too.…BUT the truth is, you are ENOUGH! While not having that special someone may leave a void in your heart, we’ve got 5 ways to help you fill it! Let’s say “NOPE” together to 1 day promises, expensive dinners, crummy dates, and flowers that die.

End of the month and still feeling the Valentine’s Day Blues? Read below for 5 reasons that YOU ARE ENOUGH.

1. YOU ARE YOUR BEST GIFT!

You have to LOVE yourself 1st before you can love anyone else– so take the time to focus on you and your self-care! Concentrating on your personal growth and learning to love yourself is the key to finding happiness in your life. Once you have learned to love yourself, loving someone (or something) else will come at ease.

2. “IF YOU CAN’T LOVE YOURSELF HOW THE HELL ARE YOU SUPPOSED TO LOVE ANYBODY ELSE?” – RU PAUL

WORKING HARD IN THE GYM IS IMPORTANT, BUT THE KITCHEN IS WHERE THE REAL RESULTS HAPPEN. STAY #FITANDFLAWLESS THIS AUGUST BY EATING MORE FRUITS AND VEGGIES! DON’T KNOW WHERE TO START? STOP BY BELLINI’S COUNTER AND TRY OUT THE #HOWDOYOUVENT? BOWL THROUGH AUGUST 31 WHILE OFFER LASTS (VENT MEMBERS SAVE 15% OFF THE BOWL).

3. YOU DON’T NEED ANYONE ELSE’S APPROVAL!

Society has recognized February as being the month to shower people you love and appreciate with gifts and dates. This causes you to go out and shop for the perfect outfit, in preparation for the perfect restaurant, all for the approval of that “perfect person.” By realizing you are ENOUGH, you skip all the extra stuff. You buy what you want, wear what you want and do what YOU want. When you’re working out, the only approval you need is yours. Throw on your sweats, tie up your hair/put on your sweat band, and get to working on your body in progress. All for YOU, on YOUR time, and with NObody’s approval.

4. YOU GET TO PICK WHAT YOU WANT TO EAT!

Skip the fancy meals featuring dishes with words you cant pronounce, because there’s nothing worse than the crippling anxiety that comes with “pretending” you know what an “Omelet du fromage” is. Instead, focus your time, money and energy on choosing what YOU want to eat. Step your meal prep game up, and prepare meals to help fuel your “Body-in-Progress.” And when you’re at VENT, refuel at the Energy Bar with one of our signature shakes (or simply build your own). We promise you’ll be able to pronounce ALL of our natural ingredients.

5. NO ONE DOES “YOU” BETTER THAN, WELL… YOU!

The bottom line is, YOU are one of a kind, and the universe makes no mistakes. Take time to practice self care, and focus your energy on your mind, body and soul, because at the end of the day, your health and happiness is all that matters. Enjoy a few “Me, Myself and Iron” moments and hit the gym to perfect that body-in-progress, because nobody does YOU like YOU can!
How will you plan to start focusing on YOU? Comment below!Contributors: Victoria Smith, Marketing Coordinator Jermaine Wright, Marketing and Promotions Manager ///////////////////////////////////////////////////////////

Fit and Flawless Beyond August

Because everyone wants to be!

“When I’m not feeling my best, I ask myself, ‘What are you gonna do about it?’ I use the negativity to fuel the transformation into a better me.” -BeyonceAs we enter our final weeks of summer, it is important that we don’t lose the drive we started it with. Whether you achieved your 2018 #summerbod goal or you’re still getting there like the rest of us, you can’t (and better not) stop now! Stuck in a gym rut and don’t know what to do? Keep reading for tips to stay Fit and Flawless beyond August!

GET AGGRESSIVE:

AS WE APPROACH THE END OF AUGUST, NOW’S THE TIME TO GET AGGRESSIVE IN YOUR WORKOUTS! NOT SURE HOW? TRY BODYCOMBAT, AUGUST’S FEATURED GROUP-EX CLASS THAT WILL LEAVE YOU FEELING STRONG, FEARLESS, AND FLAWLESS THROUGH SEPTEMBER AND BEYOND. THERE’S STILL A COUPLE OF DAYS LEFT TO GIVE IT A TRY, SO STOP IN TODAY!

STRIKE AWAY THAT “SUMMER-TIME SADNESS”:

SAD THAT SUMMER IS COMING TO AN END? KNOCK OUT CALORIES AND FRUSTRATIONS WITH STRIKE, OUR FEATURED TRAIN PROGRAM FOR AUGUST! NOT A LEVEL III? THAT’S OK! ALL MEMBERS CAN TRY (1) STRIKE SESSION FOR FREE DURING THE MONTH OF AUGUST! VISIT OUR FRIENDS AT THE FRONT DESK AND ENROLL TODAY.

EAT FLAWLESSLY:

WORKING HARD IN THE GYM IS IMPORTANT, BUT THE KITCHEN IS WHERE THE REAL RESULTS HAPPEN. STAY #FITANDFLAWLESS THIS AUGUST BY EATING MORE FRUITS AND VEGGIES! DON’T KNOW WHERE TO START? STOP BY BELLINI’S COUNTER AND TRY OUT THE #HOWDOYOUVENT? BOWL THROUGH AUGUST 31 WHILE OFFER LASTS (VENT MEMBERS SAVE 15% OFF THE BOWL).

GET YOUR PROTEIN ON:

IF YOU’RE STILL LOOKING FOR #GAINZ THIS AUGUST, YOU’RE GUNNA NEED SOME PROTEIN! VISIT OUR FRIENDS AT THE ENERGY BAR AND TRY OUT BERRY, BERRY GOOD; AUGUST’S $5 FEATURED SHAKE! TO SHOW OUR GRATITUDE TO OUR EVERYDAY SHE-ROES. TOO LATE? CHECK US THIS WEEKEND FOR OUR SEPTEMBER FEATURED SHAKE!

What’s your plan to stay #FitandFlawless beyond August? Comment below!!

Contributors:
Victoria Smith, Marketing Coordinator
Jermaine Wright, Marketing and Promotions Manager
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POUND: The Rockstar Workout You Haven’t Tried (Yet)

I’ll admit it. I’m a skeptic. Workout fads are nothing new (Thigh Master. The Gazelle. Piloxing… just to name a few) and I’m kind of a workout snob. If I’m going to get to the gym, change, and then have to drive allllll the way home (le sigh), I’d better get my time’s worth in calorie-burning, sweat-inducing results. So when VENT Fitness Guilderland General Manager and Group Fitness Manager Gina LaViolette mentioned a free preview of POUND taking place on November 3, I was less than enthused.

A little half-hearted sleuthing on the intwerwebs reveals POUND as “THE WORLD’S FIRST CARDIO JAM SESSION INSPIRED BY THE INFECTIOUS, ENERGIZING AND SWEAT-DRIPPING FUN OF PLAYING THE DRUMS.” In my fierce household competition for fitness tracker domination, my husband (and occasional drummer) consistently tops my activity levels by several thousand steps and significantly more calories any day he plays. So the appeal of drumming for a workout may not be so far-fetched. And, 10 seconds into my first of the purposefully gritty, rock-themed promotional videos I was definitely intrigued… And POUND sounded less fad-ish and more like fitness genius.

“It’s the musicality,” explains POUND certified instructor Linda Tedesco when asked what is it that sets POUND apart. “The fun. And discovering you’re doing things you never thought you were capable of.” Tedesco, who has been group fitness certified for two years, said her first experience with POUND was over four years ago at New York City’s “Workout in the Park” in Central Park. “I was hooked,” she says, and its clear that something phenomenal happened that day — she was inspired to pursue drumming in classes and with other drum-based fitness programs. “You’ll be be-bopping along to great music (think Fall Out Boy, Sia, and other Top 40 artists) and you won’t even realize how hard you’re working.” With weighted drum sticks and choreography that even the most uncoordinated can grasp (hi, me), POUND promises 45 minutes of total body workout, targeting arms, glutes and core while also improving flexibility. And while Tedesco will demonstrate higher-intensity options, fellow VENT Fitness and POUND certified instructor, Regina Epp will join her and offer modifications. “We’ll be previewing level I, but you can turn up the intensity as you like,” Tedesco says.

I’ll admit it. I’m a skeptic. Workout fads are nothing new (Thigh Master. The Gazelle. Piloxing… just to name a few) and I’m kind of a workout snob. If I’m going to get to the gym, change, and then have to drive allllll the way home (le sigh), I’d better get my time’s worth in calorie-burning, sweat-inducing results. So when VENT Fitness Guilderland General Manager and Group Fitness Manager Gina LaViolette mentioned a free preview of POUND taking place on November 3, I was less than enthused.

A little half-hearted sleuthing on the intwerwebs reveals POUND as “THE WORLD’S FIRST CARDIO JAM SESSION INSPIRED BY THE INFECTIOUS, ENERGIZING AND SWEAT-DRIPPING FUN OF PLAYING THE DRUMS.” In my fierce household competition for fitness tracker domination, my husband (and occasional drummer) consistently tops my activity levels by several thousand steps and significantly more calories any day he plays. So the appeal of drumming for a workout may not be so far-fetched. And, 10 seconds into my first of the purposefully gritty, rock-themed promotional videos I was definitely intrigued… And POUND sounded less fad-ish and more like fitness genius.

“It’s the musicality,” explains POUND certified instructor Linda Tedesco when asked what is it that sets POUND apart. “The fun. And discovering you’re doing things you never thought you were capable of.” Tedesco, who has been group fitness certified for two years, said her first experience with POUND was over four years ago at New York City’s “Workout in the Park” in Central Park. “I was hooked,” she says, and its clear that something phenomenal happened that day — she was inspired to pursue drumming in classes and with other drum-based fitness programs. “You’ll be be-bopping along to great music (think Fall Out Boy, Sia, and other Top 40 artists) and you won’t even realize how hard you’re working.” With weighted drum sticks and choreography that even the most uncoordinated can grasp (hi, me), POUND promises 45 minutes of total body workout, targeting arms, glutes and core while also improving flexibility. And while Tedesco will demonstrate higher-intensity options, fellow VENT Fitness and POUND certified instructor, Regina Epp will join her and offer modifications. “We’ll be previewing level I, but you can turn up the intensity as you like,” Tedesco says.

“We are committed to leading the curve,” LaViolette says. “We want to continue to offer up and coming programs for our members.” In keeping with that theme, VENT Fitness will offer Zumba Kids beginning the first weekend in November, as well as a handful of yoga workshops geared for both beginner and novice practitioners. Following the free POUND preview, and based on member interest, plans are already in the works to offer POUND in a six-week session. “We’ll confirm dates shortly,” LaViolette said. Interested members can pre-register HERE.

A quick visit to poundfit.com reveals a rabid fan base, success stories of weight loss and motivation, and one instructor’s take, something that Tedesco enthusiastically echoes — “I’ve never met a person who didn’t love POUND after taking it!”

The free POUND Preview will be offered at 8:30 a.m., Thursday, November 3 at VENT Fitness Guilderland and will feature VENT Fitness group fitness and POUND certified instructors Linda Tedesco and Regina Epp. Members are invited to register HERE.

Participants should bring a yoga mat, towel and water bottle.

5 ways to SAVE Money

Because everyone wants to!

Why is it so ingrained in our brains to choose the generic brand at the grocery store instead of the name brand? Why do we avoid buying that $500 handbag (or pair of sneakers) and go for the $50 one instead? Why is it so ingrained for adults to try and save every dollar they possibly can? Throughout my high school and college career I lived by the motto – “I’m here for a good time, not a long time.” I spent SO much money eating out, and on things like designer cloths, and drinks out at the bar. I never made even the slightest attempt to save money. Unfortunately, this time period didn’t last long, and adulthood set in quickly once I graduated college. In the present day, adulting is real and my “after-college” life consists of me spending money on fitness, groceries, rent, and other essentials. If you’re in the same boat and are trying to save every dollar you possibly can – read below for 5 tips to save your money and make it last a little longer.

Cook indoors instead of ordering out:

We all know that it is so much easier to order take-out or visit your favorite restaurant when you’re tired and starving. Eating out can take a toll on your bank account, and will have you spending money faster than you can earn it! Do yourself a favor – stay in and cook tonight.

Meal-prep all your lunches:

Meal-prepping is one of the best ways to save money AND eat better! Take time at the beginning (or end) of the week to grocery shop, prepare, and cook your meals for your upcoming work week. This will save you TONS of money and stop you from visiting the pizza shop every day!

Exercise instead of going out:

You already pay for a gym membership – why not use it? Next time you’re looking for something to do, sign up for a TRAIN session or Group-Ex class! Working out instead of going out is WAY more beneficial for your health, and is certainly more cost-effective! Don’t have access to Level II or III programming? Drop-in to any TRAIN or Group-Ex class all month long for just $5/class.

Shop the sale rack:

Whether we stain our shirts, rip our pants, or have an event or function to attend, a shopping trip is inevitable. Try shopping the sale rack or searching for coupons before the big shopping trip. And if you’re urge to shop isn’t time sensitive, consider shopping online. There is almost ALWAYS a promo code floating around somewhere. Most online retailers will broadcast their sales and promo codes at the top of their pages. Oh…and if you’re looking for new workout gear, hurry in to VENT this weekend and receive $5 off all SHOP items!

When you have to eat out, eat smart:

Like shopping trips, eating out is can quickly become a habit. The next time you head out to a restaurant, try and choose something more cost effective! Avoid adding extras on to the meal and ordering alcoholic beverages. Sometimes a fairly priced meal, and a good ole FREE water (with a lemon wedge if you’re fancy, lol), works out just fine. Skip the dessert, and keep it simple. The only additional charge outside of your food and FREE beverage should be gratuity. Other than that, set a food budget ($10, $15, etc.) and stick with it.

The next time you’re trying to save money, remember these tips to make your dollar stretch a little further!

What do you do when you’re trying to save money? Comment below!

Contributors:
Victoria Smith, Marketing Coordinator
Jermaine Wright, Marketing and Promotions Manager
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DIY: ReinVENT Makeover

Here at VENT Fitness we like to ReinVENT stuff; ourselves, our members and our decor. When we got our cool new double cooler in Latham, we had to get rid of this old, grubby shelving unit to make room for it. I took one look at it and thought, “This thing has potential!”

I decided I could “ReinVENT” this unit into a fixture for our PRO Shop which, let’s face it, could use a little freshening up as you can see from the pics! Knowing that we had a bunch of rad new styles, items and designs launching, I wanted something eye catching to display our new inventory.

Here’s what I did:

First, I prepared the wood. Cleaning thoroughly with a degreaser (formula 409 works great) was my first step. Then I sanded all surfaces to be painted with medium to fine sandpaper. I used 220 but you could go coarser if that’s what you have on hand. I sanded just enough to remove the shiny surface coating to help the paint adhere.

It’s very important to clean off all of the dust from sanding otherwise the paint won’t stick. I used a damp, clean rag to do this.

If you try a project like this, EXPECT TO PUT 8 TO 100 COATS OF PAINT. In other words, patience is important for a project like this. Particle board takes a bit of finessing to get paint to adhere to it.

Because I was using commercial paint and because my piece started out a light color and I was painting with bold colors, I skipped a primer. After deciding on my pattern, I used blue painter’s tape to tape off my edges and started painting. For the sides, I was able to use a paint roller. For inside the cubbies, I used standard 3-4″ brushes. I painted all of each color, one at a time and let the paint dry completely between each coat. I ended up needing 3-4 coats of each color to get the bold color I was looking for.

Once all my cubbies were painted, I peeled off the painter’s tape and used an inch wide paint brush to finish the trim in dark brown for high contrast.

I let the whole thing dry for a few days, (just to be sure) and then placed it into its corner in our pro shop to artfully display our brand new accessories and free up space on the wall for new shirts, bags and running tights.

If you find yourself in Latham, take a look and tell me what you think!

Written by: Melanie Stevenson, Team Leader, VENT Fitness – Latham

The Perks Of A Pedi

Hello, Everyone! This week we can finally say that the Summer season is officially here! This means lighter clothing, sun hats, sunnies, and full feet exposure! Are your toes ready?

Anyone that has experienced a pedicure either at a salon or at home, knows how incredible the feeling is once you have cut, filed, buffed, cleaned and polished toes. You almost feel like a brand new person! However, what most people don’t realize is: pampering yourself is not only a treat to comfort your soul but most importantly, you’re actually acknowledging that your feet (an easily neglected part) need a little TLC too.

There are seven benefits as to why everyone (yes, the boys too!) need to start investing in a little more focus on those toes

Lower your chances of infection.

By tending to your nails by cutting, filing, and cleaning out, you can decrease your chances of any foot fungus and odor from growing on the skin or nails, not to mention, nails are there to help guard your skin from any chance of injury

Detect and possibly avoid any early signs of problems.

A manicurist is not a podiatrist, but they can sometimes be the first to help identify any growing concern with corns, bunions, or fungal infections like Athlete’s Foot or even warts

Preserves the moisture in your skin.

Soaking your feet in warm water with oils and then moisturizing them by massaging lotion into them thoroughly is like a nice cold drink of water for your skin. By keeping your skin moisturized, you are saving the quality and elasticity, while also preventing drying, cracking, and other foot problems that result from skin neglect. Also, keep those cuticles moisturized to avoid your nails from growing ridged or with split ends.

Exfoliates and revitalizes feet.

Exfoliation and skin removal permits new skin to grow in healthy and smooth, allowing the feet to look and feel healthy, new, and much more attractive

Prevents ingrown nails.

By cutting your nails, and cutting them properly (no rounded edges), you are prohibiting your nails from growing right into the side or the corner of the nail fold. A painful feelings, and a painful process when you have to have them removed (and yes, eventually you will).

Improves circulation.

Everyone’s favorite part for sure, is the massage you receive during the pedicure (and in all honesty, this is primarily the reason why at times I choose to go to a salon, verses giving myself a pedi at home!). So the next time you choose the salon over your D.I.Y. put any guilt aside, because you are doing a service to your body! Massaging improves the circulation in your body, increases blood flow, which brings fresh oxygen to your legs and feet, and most of all relieves any tension or pain in your muscles.

Relaxes the body.

Any way we can relieve our body of stress, or possible harm is a plus. And therapeutic massages can release tension, pain, and stiffness, which then leads to an overall sense of well-being, and who doesn’t want that?

And if you choose to get your nails done at a salon verses a D.I.Y., please take these “additional Health Tips” into consideration:

Just as you would do your homework on doctors, dentists, hair stylists, etc… make sure that your salon is accredited by the health department

Bring your own “Pedi Tools”. Some places create a kit for you and leave it on a shelf until your next visit, that way you don’t have to run the risk of using unsanitary objects on your skin

Ask your “manicurist” to push back your cuticles, instead of cutting them off. They are at the tips of your nail beds for a reason: to prevent any microbes

Make sure the whirlpool bath the manicurist soaks your feet in is cleaned and disinfected before you use it, and while your feet are soaking in the warm, bubbly suds, the water must contain some kind of antimicrobial agent.

Pumice stones and exfoliating scrubs are fine for dead skin removal, but avoid foot razors…this skin remover can do more harm than good if it is used incorrectly, because it can shave off too much skin causing serious damage and infection…not to mention it is illegal in some states

Ask for your nails to be filed into a square shape…round nails can cause ingrown-nails

Avoid waxing or shaving before a pedicure. Even the smallest of cuts can allow bacteria to sneak through

If you love having painted toes, make sure to remove the color after two weeks, to avoid staining your toe nails a yellowish color. In all actuality, toenails need time to breath, so you should take breaks between polishing. Fungus is likely to grow under the paint, and polish remover can ruin the enamel of your nails.

This summer, while you’re catering to those piggies, alone or on a day out with your pampering pals, make sure to take these benefits and health tips into consideration, that way you’re not letting your feet ruin your summer fun!

X, Danielle

Danielle is a member of VENT Fitness, Guilderland and guest fashion blogger for VENT Fitness. Her blog Fashion Is My Favorite Subject offers readers everyday creative ideas to spice up your look. You can tag Danielle on Instagram: @daniellepiel, Facebook: Danielle Piel, or leave a comment below, sharing some of your inspiring looks!

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The Job Interview: What to Say, What to Wear

It’s one of the most demanding times of the year to be out searching for a job. Here are some pointers to help you score that dream job!

The other day a close friend and I were talking about interviewing for a new job. She asked me some advice on what I have done in the past to land my job and the obvious, “What should I wear?” question. The summer is the time of the year (other than the Holiday season) where people are more than likely to be on the hunt for a new job, or looking to branch off in more competitive positions where they already work.

Below are some tips that I have not only given in the past, but used as well and what I wore to correctly answer the question and land the job!

What to Say

#1: Know the Company/Interviewer

Make sure to do your research about the company and if you can, those that are interviewing you. You want to go in feeling confident and resourceful, and above all else, “knowing your stuff.” Speaking authentically is a great way to show your desire to work for the company. Look up the company, use social media (like a quick LinkedIn search), these resources could help you on your quest to building a foundation because more times than not, at the end of the interview, you will be asked if YOU have any questions for them; this is a great time to share your knowledge and SHINE!
#2: Be Yourself
Let’s face it, we all get nervous knowing that we are going into a room and being judged first-hand off of what you say and how you say it in front of what may be a room full of your future bosses or administrators. Take a deep breath to relax beforehand could help you make the first impression a positive one. Selling yourself is important, but going overboard sharing too many unrelated personal stories or discussing some of your flaws can leave your possible future employer with the wrong impression. Don’t be fake, just be sincere; you’ve clearly been chosen for the interview for a reason and that alone should be enough to show your worth!
#3: Be Prepared
Although this is one of my strong suits, being prepared and organized are just some of the traits that I need with my hectic lifestyle, when applying for a new job this trait becomes a life saver. Make sure to not only do your homework about the company and interviewer but I like to think of preparing for an interview as if you are preparing for a court case. You want to try to come up with the questions that you might be asked, that way, whether they are as difficult as, “How will you increase our sales?”, to, “Give us your strengths and weaknesses,” you are confident in your thoughts and don’t walk out of the interview thinking to yourself, “why did I say that? That’s not what I would do at all! I should have said this…” Also make sure to lay out your outfit the night before, set your GPS, make copies of your resume to pass around to everyone in the room and get a good night’s rest so you are awake, energized and alert for the big day!
#4: “Buzz Words”
It is important to speak confidently, clearly, and above all, in a manner that expresses why you should be the chosen expertise for the position. However, we all know that we may get stressed, nervous, anxious, fumble over words or go blank. If you can remember these important buzz words to help along the way, they may increase your chances of standing out amongst the other candidates:

“I know a great deal about your company.”

This is where doing your homework comes in handy, because it shows your interest and drive to do what you can to make the company more successful by employing you.

“I am a highly motivated individual.”

Potential employers want an employee that is willing to go above and beyond their expectations for their company. If you talk about how often you were tardy for your last job, share that you work according to the clock or only do work that is assigned to you, the decision maker may choose someone else more willing to give them their all.

“I work well in groups.”

Teamwork is extremely important, showing that you can not only work well independently but play well with others in the sandbox, shows your versatility and open-mindedness as a career person.

“I always have a positive attitude.”

We all love seeing that person at work that is always happy. Show that you are that person. Not only does it improve the morale where you work, but it shows that being positive proves you love what you do and you have the drive to make others love it as well.

“I’m Flexible.”

Having open availability or be willing to transfer shows the employer that they can count on you to be there when and where they need you. Dedication is key and although there may be times that you have to say “no,” for the most part, being open to opportunity is always important.

“I’m always willing to learn new things.”

If you are new to the field, or don’t have as much experience as others in the field (or potential candidates), these words sum up your drive and willingness to do whatever it takes to be what the company needs. Even expressing that you’re a quick learner shows that they do not have to spend too much time training you for different roles in the company.

“That’s a great question.”

There may be some questions where the interviewer leaves you stumped or one that you were not fully prepared for. Think of this as your opportunity to show how you work under pressure! Take a deep breath for a second to collect your thoughts, this will give you time to answer with confidence. This also gives your interviewer a little ego boost for truly asking such “a great question.”

#5: The Thank You Note
When I graduated from college and started interviewing for educator positions, my mentor always told me to make sure to write a note to all of the administrators/schools that I interviewed with. It gives a personal touch to the process, and shows that whether or not you are given the position, you appreciate the thought of them interviewing you. Besides, when you think about it, you could have been chosen for the interview over 100’s of other candidates and it shows your character. Who knows, what if the person that was chosen turns down the position and it came down to you and someone else that did not choose to write a thank you note? Who would you then choose for the position, if you were in their shoes? Small thoughts go a long way.

What to Wear

Retail:

This is where research comes in handy. If you’re going for a position at a retail store, wearing articles of clothing, or accessories from that company shows that you not only want to work for the company, because they have something that no other retail store does, but it also shows that you love it so much, you actually choose to spend your money on their products. Even if you wear similar styles to what the company is selling, your eye demonstrates how well you would fit in with their brand.

Hospitality:

Wearing black shows professionalism, sophistication, and above all, class. Whether it’s for a restaurant, cafe, or bar, you still want to show that you care enough for this position to do what it takes to earn it. If you don’t have an all-black outfit, pairing a great black skirt with a crisp white top can add some balance to the look. Just make sure to avoid patterns and bold prints. You want to keep it safe, and not look too busy.

Education:

Although you don’t have to wear solid colors here, making sure that a nice suit or dress is important. You can have fun with prints and patterns, because after all, you want to be able to show that your vibrant personality will work well with other colleagues and of course the students. However, still keep your look moderate, because you want to be presentable while showcasing your personality and credibility.

Corporate world/Business/Office:

This would be the one position I would say is all psychological. In the corporate world, how you dress, projects how you think. Smart, simple, and sophisticated are how you want to be for the interviewing process. There is a higher sense of formality with this interviewing process. By sticking with simple, clean colors and lines, you show that you are precise, confident, and strategic with not only your appearance, but also with your personality traits and work ethic.

Bring it together, girl

Keep the makeup natural. This is not the time to test out a new bold lip color, or a smokey eye. Keep it subtle with your hair pulled back in a neat bun, or curls.

I hope that these were some helpful pointers in clarifying what you should consider doing before you go face-to-face with your potential employer and potential dream job!

Best of luck and have a gratifying and successful week!

X, Danielle

Danielle is a member of VENT Fitness, Guilderland and guest fashion blogger for VENT Fitness. Her blog Fashion Is My Favorite Subject offers readers everyday creative ideas to spice up your look. You can tag Danielle on Instagram: @daniellepiel, Facebook: Danielle Piel, or leave a comment below, sharing some of your inspiring looks!

Image Copyright: wavebreakmediamicro / 123RF Stock Photo