Posts Tagged ‘boost’

Sammit Fitness

Dan Sammit

Sammit Fitness is committed to providing health, fitness and performance training and education. 

I am currently involved with 2 successful small businesses. I am the co-founder of Pin High Performance and the owner of Sammit Fitness.

Pin High Performance develops custom fitness programs for golfers of all levels. Sammit Fitness is committed to providing health, fitness and performance training and education.

Over the past several months, Sammit Fitness has been working with health care providers and a holistic health program (sponsored and funded by SunLife Insurance) through a local hospital to help people with various health conditions. It has been a great opportunity to give back and help transform people’s lives through exercise and education.

Today, I enjoy being physically active on a daily basis but it has not always been the case.

Many of us were introduced to fitness through sport. My childhood was no different. In the warmer months, track (sprinting), soccer, baseball, bike riding, hiking and street hockey were the norm. In the colder months, downhill skiing was the major source of physical activity.

As I got into my teens, physical activity became an afterthought. I made poor food choices which lead me to become overweight for several years. I became very self-conscious of my body and my height or lack thereof. Going into high school, I was 5’2” and a very out of shape 140lbs. This caused a lot of anxiety for a few years.

It was not until I was at the end of grade 10 that things started to change. Over the summer I grew about 8 inches and gained about 20 pounds. When school started in the fall, I was much taller than many of the kids that used to pick on me. I gained a new confidence. Since I would not be the smallest, slowest guy on the field, I decided it was time to go back and try sports again. I signed up for baseball, and got back to regular activity.

I kept up with my exercise and sports into my early 20’s. That is when I was introduced to weight training. I also stumbled into a part time job at a nutrition/health food store at that time.

While working at the store, I became quite familiar with vitamins, herbs and supplements. This was extremely helpful with my weight training regimen and getting me healthy.

At this point, I was still unsure about my career path. I had the opportunity to manage several stores so I decided that I wanted that challenge. While I was running the stores and interacting with clients, I realized that I really enjoyed helping people with their health. It was gratifying to know I was empowering them and helped them feel better. That is when I knew I wanted to make my career in the health and fitness field.

Today, I enjoy being physically active on a daily basis but it has not always been the case.

Today, I enjoy being physically active on a daily basis but it has not always been the case.

With the support of my family and friends, I enrolled in the Fitness and Lifestyle Management Program (FLMP) at George Brown College. I had been out of school for several years and this program was a real challenge. After 3 years, I graduated and have not looked back since. My pursuit of knowledge did not end at school. I constantly read and study under some of the best fitness and health professionals in the world. My passion for helping people get healthy and reach their fitness goals keeps me going every day.

I enjoyed weight training but needed an additional challenge after school was complete. Enter Brazilian Jiu Jitsu (BJJ). A friend of mine took me out to a class and I was hooked. It was hard to understand how these small guys and girls were able to handle larger opponents with ease. Talk about motivation! I knew that I had to learn this martial art. The sport has taught me some valuable lessons in dedication, perseverance, confidence and respect. It has been a great addition to my regular exercise routine. I am currently an active competitor.

Due to the varied sports and activities, my training and workout schedule have evolved over the past few years. I periodize my training based on various goals to maximize my results. Here is a snap shot of my current workouts:

1. Jiu Jitsu 2-3 times per week (1.5 hr per session)

2. Weight Training or HIIT 2 times per week (using free weights, kettlebells, sandbags, clubs, body weight) 20-30 min

3. Joint mobility is done daily (active recovery)

Daily meals can vary but here is an average day:

Breakfast: 2-3 eggs with ezekiel toast or fresh pressed juice (mainly from greens) with plant based protein and essential fatty acids

Lunch: 1 of chicken, fish or meat with mixed green salad, olive oil and balsamic vinegar

Supper: 1 of chicken, fish or meat with steamed vegetables (several types) or salad

*as many organic, non GMO ingredients as possible

Other important factors for daily health and fitness I follow are:

*3 liters of water spread throughout the day.

* Sleep from 10:30pm- 6am

Supplements are limited because I try to get as many nutrients from food as possible. That said, I use coconut oil (daily), BCAA’s (daily) and plant based protein on occasion.

Eat well, move daily, set goals, keep a positive attitude, and enjoy every second of life!

Eat well, move daily, set goals, keep a positive attitude, and enjoy every second of life! ~ Dan Sammit

Current GoaIs: Training to compete in several BJJ tournaments (3-5 more this year)

Start training for an athletic model/bodybuilding contest in 2014 or 2015

Continue to study and mentor with the best people in the industry

For those of you looking to start your fitness journey remember that physical activity can be done anywhere. Don’t get hung up on going to the gym to get fit. Choose activities you enjoy doing. Eat well, move daily, set goals, keep a positive attitude, and enjoy every second of life!


Follow me on twitter @SammitFitness and @GtaMMACoach
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Matthew Serd - At the beginning of hismy bodybuilding phase 10/2011.

Matthew Serd (Left) At the beginning of his bodybuilding phase October 2011 (Right) from his show this past weekend 4/13/13

I am the father of a wonderful 17 year old daughter, National Council of Strength & Fitness Certified Personal Trainer, NGA Men’s Masters Pro Bodybuilder, NPC Amateur Bodybuilder, Fitness Club & Personal Trainer Studio owner, and Nutrition Coach. I reside in Brownsburg, Indiana and my educational background includes a BS degree in Finance & Business Administration from Illinois State University. I am an Independent Distributor of Advocare and I love their products. My main areas of interest include bodybuilding, sprint triathlons and witnessing the transformation of the many clients I train.

As a child I was always very active in sports and my two favorite were football and baseball. As I grew older I was not able to keep up with the other kids with regards to size and strength. This led me to the sport of running and as I welcomed high school I became a top runner on our cross country team. Running became an obsession of mine and as high school ended found myself at a scrawny weight of 110 pounds. As I entered college my fitness goals changed and I started strength training which is where my desire for physical fitness started to change my life. I began to get stronger and stronger and my body composition changed drastically. At the end of my college career I had increased my weight to 190 pounds. The majority of this gain was muscle, but of course the fun time of college added some additional fat.

I have continued my love and passion for fitness since my college years and most recently have been a gym owner and personal trainer for over 12 years. My goals of increasing my level of fitness are what continue to drive me from a physical and mental stand point each day. My dedication to fitness has also carried over into my faith and spiritual life. It has brought me closer to God and has renewed my religious beliefs which lead me to becoming newly baptized at a community church in Brownsburg.

My recent birthday put me at the age of 48 and I consider myself to be in the best physical shape of my life. Getting to the point today has been a very exciting journey, but it has not come without setbacks. Injuries to my L5 & L4 disks, and shoulder surgery in 2009 were major setbacks that I had to cope with. These obstacles were very trying, but they have made me a more determined and goal oriented individual.

Of course the support system of my family and friends were a critical part of keeping focused and on task towards my goals when the healing process was completed. Their support has also been very important for the accomplishments that I have blessed with over the past 12 years of my life, one of which includes me becoming a successful fitness club and personal training business owner.

My experience and dedication to personal training has led me to becoming one of the top personal trainers in the Brownsburg and surrounding areas. My most recent accomplishment of stepping on stage as a bodybuilder (NGA Men’s Masters Pro and NPC Amateur) has been the most difficult but one of the most rewarding accomplishments in my life.

For the past two years I have been training on a 4 or 5 day split (prepping for bodybuilding shows) which consists of the incorporation of undulating periodization training (with extended set and mechanical drop sets) as well as high frequency training (HFT). Along with my strength training I am following a carb cycle nutrition program that incorporates high, moderate and low carb days based on my strength and cardio training program. I drink 1-2 gallons of water each day, take vitamins, minerals, pre, during and post workout carb-protein-bcaa supplements. (My supplements of choice are Biotest, ON & Advocare products.) My supplement ingestion is based on a very carb focused peri-nutrition workout program for optimal results.

As I mentioned earlier I am currently training for four bodybuilding shows that will take me through the first week of July. My current goals include winning my weight class and master’s class in one of the upcoming shows and to place in the top 10 in the Team Universe show July 5th and 6th in New Jersey. Growing our current bodybuilding, physique and figure team (Team TRAINBots) will be a goal that I will work on in my off season.

Matthew Serd - At his first show 3/2012 in Cincinnati Ohio

Matthew Serd – At his first show 3/2012 in Cincinnati Ohio

A final note:

For all of you individuals who are struggling to start your fitness journey the advice that I would leave with you is to take one step at a time and focus on making little changes as you move forward. “Little changes lead to big changes.” Trying to correct or change all of your bad habits at once will lead to a lot of frustration which may lead to a short lived fitness journey. Remember your journey will be a life changing experience, so treat it as a marathon race not sprint! Good luck!!!!

Thank you for this opportunity to share my story with you.

I can be reached at: Twitter: @progressfitms, Facebook: Matthew Serd, Email:

Top 4 reasons why these blueberry pomegranate popsicles ROCK:

1. It just takes 3 ingredients to make them.
2. These 3 ingredients each happen to be “superfoods” that are packed with nutrients upon nutrients!
3. They take about 1 minute to make and another minute or two to pour into cups and freeze. Easy peasy!
4. Their flavor is perfect – slightly sweet, slightly tangy, slightly creamy.

Cheers to great snacks that you can feel great about enjoying and sharing with those you love!


  • 1 (8 oz.) bottle of POM pomegranate juice
  • 1 pint fresh blueberries, plus some extras for “garnish” if you’d like
  • 1 (6 oz.) container plain Greek yogurt


Combine all ingredients in a blender, and pulse until combined. Pour the mixture into Popsicle molds or Dixie cups, add Popsicle sticks (and some extra berries for “garnish” if you’d like), and then freeze until frozen.

This mixture was thick enough for the Popsicle stands to stay in place. But if they do start to fall over, just cut a small slit in a square of wax paper, thread the Popsicle stick through it, and then place on top of the Dixie cup. Remove wax paper once the Popsicles are frozen.


If you don’t like pulp in your Popsicle, you’re welcome to strain the mixture of the blueberry pulp before freezing!

Your friends from Socially Fit.

ali @



My name is Rekia Smiley and I’ve lost 115 pounds!!

This is my first blog interview and what I want most is to inspire others to become physically fit. My story may be short but it’s filled with determination and knowing. I know how hard it is to start; how hard it is to stay committed; and how wonderful it feels to look back and see results.  I was not always passionate about fitness, though I ran a little at the local community centers in my youth. The real catalyst for me came when my mother was diagnosed with diabetes. It made me want to change my life for the better. Every day that I wake up and put out an effort is a success. Now I hike, bike ride and rock climb for fun. I believe in myself and my family support is amazing! Especially after I lost 100 pounds; then everyone jumped on the band wagon.Truth be told the hardest obstacle for me was simply “trying” because for the longest time I thought that there was nothing wrong with being a “Phat Girl”. It took an honest look at myself to realize that I didn’t want to get any bigger.  It took me a year and a half to lose 115 pounds. It’s an amazing feeling. I’ve since entered and completed a walk-a-thon contest, something I never would have thought of doing. My current work out routines are weight management focused. It’s an eating plan that I can manage combined with core strength exercises. Tomorrow I may eat oatmeal with fruit and toast for breakfast and a peanut butter sandwich and bananas for lunch. I snack on fresh fruits, peanuts, dry fruit, carrots and celery and drink lots of water. For dinner I may have chicken with brown rice, broccoli and milk. I’m currently doing a 12 week challenge to tone and build strength in my upper and lower body. If you’re thinking of starting, then start today. Don’t waste another minute. No matter how big or small you are working out and eating healthy is something that you should do. Be healthy for life.

Facebook-Rekia Smiley @twitter Rekia_thebest  @instagram Rekia_thebest

A Healthy Diet for Healthy Hearing

Although hearing loss is usually associated with aging, people of any age can suffer hearing damage due to trauma or constant overexposure to loud noises as well. Children, parents and grandparents can all be affected by hearing loss for some of the same reasons.  But new research shows that simple, inexpensive lifestyle changes that benefit the whole body also help preserve hearing – and can even offset the effects of loud, ear-damaging noise.  A healthy diet rich in foods that nourish the sensitive hearing organs is one of the most effective strategies for preventing hearing loss for all members of the family.

Everyone knows that a diet full of processed, preservative filled foods, fats and sugars harms the body in many ways. These foods promote obesity and encourage inflammation as well as the production of free radicals that break down cells. The same processes that cause this kind of reaction in the body overall also lead to hearing loss as the body’s defenses diminish with age. Rising levels of free radicals can damage the cochlea, the delicate inner-ear mechanisms that channel sounds we hear into signals the brain can process.  Loud noises can also traumatize the inner ear, causing symptoms ranging from temporary deafness to ringing in the ears.

Yellow, orange and even red-colored vegetables, which include carrots, squash and sweet potatoes, are rich in carotenoids and vitamins A and C, potent free radical fighters that boost the immune system and encourage the growth of healthy cells.  According to a recent study reported by Real Age, those who consumed a higher than average amount of these foods reduced their risks of hearing loss by 47%, compared to those with a low intake of vegetables.

Foods rich in vitamin E also fight inflammation and support the immune system overall, which keeps the ears healthy as well.  Nuts such as almonds and walnuts, heart-healthy oils and foods such as avocados provide significant amounts of vitamin E along with other essential vitamins and minerals such as potassium, magnesium and zinc.  The anti-inflammatory properties of these foods help to prevent cell damage in the inner ear that impairs the transmission of signals to the brain.

Along with vitamin E, Omega-3 fatty acids also protect the ears.  Found in foods such as fish, nuts and oils including olive, grape seed and flax, the Omega 3s reduce inflammation in the body and promote healing of inner-ear cells, leading to a 42-percent drop in age-related hearing loss among participants in the Real Age study.

Magnesium also helps keep the ears healthy.  Found in nuts, fruits including bananas, apricots and avocados, peas and beans and whole grains, this mineral not only supports the body’s antioxidant functions, but it can also help to protect against the temporary hearing loss caused by sudden loud noises or ongoing exposure to higher decibel levels.

Although dietary sources of hearing healthy vitamins and minerals is the best bet, studies also show that supplements of the essential antioxidants vitamins A, C and E can also have a protective function, particularly when consumed before exposure to higher noise levels.  Recent research at the University of Michigan suggests that this combination of vitamins and minerals can benefit anyone who must work or live in noisy environments – and even those who don’t.

Hearing loss is a major problem these says, as mentioned above affecting not only adults and elders but even children do. If you or another family member currently are affected by hearing loss the use of a hearing aid may be the right choice for you.  Hearing aids amplify the surrounding sounds and allow you to hear them better and more clearly.  The old advice to eat your veggies (and other healthy foods) might also be one of the easiest ways to preserve hearing for life.

There are myriads of ways to maintain healthy hearing. Protecting your ears from continued hazardous noise exposure and keeping ear infections at bay are certainly fundamental. However, a healthy lifestyle with plenty of exercise and a balanced diet can do its fair share to prevent or delay hearing loss.

Your friends at “Socially Fit”

*Article Submitted By: John O’Connor

Constantly thinking about the next workout? Upset about missing a exercise class? Fitness experts say more is not always better and overworking a workout can sap strength and invite injury.

“We have fit people and deconditioned people who overdo it,” said Geralyn Coopersmith, national director of the Equinox Fitness Training Institute. “Exercise is like a drug, if you don’t have enough, you get no benefits, if you have too much, you have problems,” she said. Shin splints, heel spurs, tendonitis are among the common overuse injuries that Coopersmith, who oversees the training of personal trainers for Equinox fitness centers, sees.

“Some days should be intense, other days not so intense,” she said. “Exercise is a stressor. If it’s too much, the body can break down.” Extreme fatigue, irritability, moodiness, an elevated resting heart rate, fever, and an inability to work to your earlier level are among the signs that you’ve overdone it, she said.

California-based group fitness instructor Amy Dixon has broached the subject of over-training with her clients, she said, but delicately, and only when they are ready to listen.

I had a woman come in before my (indoor) cycling class,” said Dixon, creator of the “Give Me 10” DVD series. “I’d see her on the treadmill for an hour, then she’d take my class, then after she would ride longer or go on the elliptical (trainer) for another 40 minutes.”

Poke an exercise addiction, Dixon believes, and you’ll often uncover another addiction.

“Maybe they’re a binge eater, or they really party on the weekend,” she said. “If you’re working out morning and night, you’re over-trained. Your body’s getting beaten up.” For Dixon and her colleagues, over-training is an occupational hazard. “A lot of group fitness instructors and trainers fall into that category because it’s our job,” she said. “I know instructors who teach over 30 classes a week.”

Connecticut-based exercise physiologist Tom Holland, who has coached people in everything from climbing mountains to running marathons, has actually dropped clients who wanted him to push them too hard.  “I have a lot of types that think they’re Lance Armstrongs,” said Holland, author of “Beat the Gym: Personal Trainer Secrets Without the Personal Trainer Price Tag,” said, referring to the seven-time Tour de France winner. He said a lot of his job involves telling clients what not to do.

“I try to keep them from getting hurt,” he said. “I design programs on a case-by-case basis butthere’s always a rest day. When clients want to eliminate it I try to explain that you don’t get healthier during the workouts, but during the rest days.

Jessica Matthews, an exercise physiologist with the American Council on Exercise, said she has referred several over-trained clients to psychologists. “It’s great to work with other professionals to help them (clients) recognize that they might have a problem,” said Matthews, who is based in San Diego, California.

She said symptoms of over-training can include constant headaches, sleeplessness and severe muscle soreness, as well as diminished performance. “There are so many benefits to exercise, but if they’re exercising excessively even the greatest benefits, like positive mood and better sleep, start to fall away,” she said.

Coopersmith puts in another way: “We are a super-sized society,” she said, “but we shouldn’t be super-sizing our exercise.”

Enjoy your rest day, you’ve earned it!!

Your friends at Socially Fit.

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What is Green Juice?

The answer to this is a simple one! Green juice is any juice that is made mostly with or completely with green vegetables to produce a juice that is green in color. Some of the most used green vegetables for making green juice are:

  • Kale
  • Spinach
  • Collard greens
  • Green cabbage
  • Broccoli
  • Celery
  • Lettuce
  • Parsley
  • Wheatgrass
  • Chard
  • Cucumber
  • Green pepper

It is common to add a fruit such as an apple or a lemon, or sweeter vegetables like carrots and cucumber to the mix to make green juice a little more tasty. However when you start juicing, it is important to stick with green juices which have no fruit (or added sugar) at all.  In the body, natural fruit sugar is still recognized as sugar and for so many of us with health challenges (diabetes, cancer, inflammatory diseases, extra pounds), we simply do not need a juice full of sugar.  All green veggies are good for you and while they contain a small amount of sugar, they are the true powerhouse ingredients in your green juices.  So, while things such as fruit, beets and carrots certainly have nutritional value, we want you to strictly limit or completely refrain from adding them to your daily juicing experience!

“So the essence of green juice benefits is you get all the goodness of antioxidants, enzymes, vitamins and minerals, without the concern of overdoing it with sugar. Green juice is just pure concentrated liquid nutrition – pure health benefits”

Green vegetables are green because of the chlorophyll they contain. The darker green they are the more chlorophyll they contain. Kale and spinach are therefore greater sources of chlorophyll than celery. It is the benefits of abundant chlorophyll content then that are unique to green juice, and these benefits are powerful. Here are some known benefits:

  • Wound Healing. Research dating back to the 1940′s discovered that chlorophyllin (a component of chlorophyll) helps wounds to heal faster.
  • Powerful Antioxidant. Chlorophyll and chlorophyllin are both potent antioxidants that have anti-cancer properties and help prevent our cells from oxidative damage.
  • Detoxification. Chlorophyll attaches to toxins, especially heavy metals, and removes them safely from the body. Chlorophyll also cleanses the liver by protecting it from cancer-causing cells.
  • Blood Building. The chlorophyll molecule is almost identical to that of the heme part of our red blood cells. Although not yet confirmed, chlorophyll is believed to help increase red blood cell count, and may help with anemia.
  • Alkalizing. One of the most potent benefits of chlorophyll is its alkalizing effect on the body. Because of its chlorophyll content, green juice is one of the most alkalizing foods that we can consume. The benefits of reducing the amount of acid in the body (given that over acidity is an epidemic) cannot be understated. The more acidic the body, the more prone it is to illness and disease. Acidity is a breeding ground for bad health.

The Everything Else Factor

Just because green juice is green because of the chlorophyll it contains, doesn’t mean that is the only antioxidant it contains. The list of antioxidants in green juice are mind-blowing. You will be receiving the antioxidant benefits of beta-carotene, sulphorane, vitamin C, vitamin E, lutein, zeazanthin, kaempferol, quercetin, and many others with long unpronounceable names. In addition to this your green juice is a great source of many trace minerals, including calcium and magnesium, and a great source of vitamin K and living enzymes.


This all adds up to one of the most nutrient dense health promoting drinks that exist. Yep, juice of other colors are important too to get a diversity of antioxidants and other nutrients, but if there is one juice that contains more nutrients than all others, it is a juice that come in the darkest green. Start incorporating green juice into your lifestyle today!

Your friends at “Socially Fit”