Have you ever come home from a hard day and said to yourself “I don’t feel like working out today.” It happens to all of us, even trainers. Here’s a tip to make sure you get it in.
One quick but effective method you can apply is the “Tabatta.” The Tabatta method consists of, 1-2 exercises that you perform for 20 seconds of work, followed by 10 second rest periods for eight total sets. Here’s a sample of a Tabatta workout.
Exercise 1: (Front Loaded Squats)
Work: 20 seconds
Rest: 10 seconds
Exercise 2: (Hip Thrusts)
Work: 20 seconds
Rest: 10 seconds
Done with 1 round (repeat for up to 7 more rounds)
At our South Windsor Personal Training Studio, we tell our clients something is better than nothing at all when it comes to working out. That’s one reason our clients have earned great results.
In Health,
Aaron Granahan
M.E.L.T. Fitness Coach and General Manager, South Windsor M.E.L.T
Friday, December 16, 2011
Sunday, December 11, 2011
M.E.L.T. Fitness’s 5 ways to avoid the temptation
Our Holiday Challenge group brought up an interesting topic last week about overeating and how to avoid it. Temptation is everywhere now a day’s especially since the holidays are coming. Everywhere you look there’s an advertisement for something smothered in sugar, drenched in grease, or a combination of both! (eww). Here are some helpful tips that can help you make it through those tough decisions and on your way to your new body.
• Have prepared food on hand, this will help avoid stopping somewhere and taking in unwanted calories. Unsalted almonds or a piece of fruit our great choices because they are easy to travel with.
• If you go somewhere like Dunkin Donuts for your coffee, go through the drive thru. Out of sight, out of mind is a motto I try to follow. If you can’t see it there is no temptation!
• Look for strength in friends and family. Asking for help from those close to you is not a sign of weakness, it is a sign of strength. If you ask them to respect your healthy lifestyle I’m sure they will. People love helping people so when you need help in order to avoid temptation never be afraid to ask.
• Drink more water! Cant stress this one enough especially if you are in a training program. Water will not only help lubricate those tight muscles but also keep you fuller longer.
• This one is the most important. Have a short memory! If you do cheat, focus on what you can do differently next time to change the outcome. We are all human. We will mess up from time to time. The worst thing you can do is compound the mistake by doing it over and over again.
Thanks
Hope this helps
Aaron
• Have prepared food on hand, this will help avoid stopping somewhere and taking in unwanted calories. Unsalted almonds or a piece of fruit our great choices because they are easy to travel with.
• If you go somewhere like Dunkin Donuts for your coffee, go through the drive thru. Out of sight, out of mind is a motto I try to follow. If you can’t see it there is no temptation!
• Look for strength in friends and family. Asking for help from those close to you is not a sign of weakness, it is a sign of strength. If you ask them to respect your healthy lifestyle I’m sure they will. People love helping people so when you need help in order to avoid temptation never be afraid to ask.
• Drink more water! Cant stress this one enough especially if you are in a training program. Water will not only help lubricate those tight muscles but also keep you fuller longer.
• This one is the most important. Have a short memory! If you do cheat, focus on what you can do differently next time to change the outcome. We are all human. We will mess up from time to time. The worst thing you can do is compound the mistake by doing it over and over again.
Thanks
Hope this helps
Aaron
Wednesday, November 2, 2011
Connecticut Power outage and a Solution for CL&P
"You take small things for granted until they're gone." Cliché? Sure is, but it's also 100% true. We take for granted filling up our gas tanks, coming home to a warm house, showering with WARM WATER etc., (the list could go on forever!) and for most of us, all these basic amenities are gone for an unknown period of time.
CL&P I'm sure is doing their best to restore normalcy, but I think they should be offering people something else as some CT residents will be without power until sunday or even longer.
Here's a quick solution: M.E.L.T. Fitness Style At Home Workout!
I know you can't shower, but you sweat less in cold temperatures.
More fun facts :
FACT: Exercise boosts happy hormones in your brain, making you feel better
FACT: Exercise increases your body temperature, making you feel warmer
FACT: M.E.L.T. Fitness's workouts guarantee up to a 48 fat burn! Making you drop body fat and tone up!
Hey, what else do you have to do at home without power?
Start with Step I: Warm-up, then perform II - IV without any rest in between. After IV, rests 30-60 seconds then repeat. Repeat 2-5 times (depending on your fitness level)
Key
ISO= Isometric, static or no movement
1,2,3 define the levels (1 = basic, 3= more advanced)
I. Warm-up: arm circles (10 up, down + forward, back) 10 Y-W’s, 10 Push-ups, 10 high knee pulls
II. ISO Push-ups: 50 Seconds
1. On bed: Hands on bed
2. Floor
3. Feet on steps or book
III. ISO Split Squats (one foot forward, one foot back, bend both knees, keeping an upright posture) - 50 seconds each leg
1. Slight bend in knees
2. Knees bent at 90 degrees
3. Split Squat jump
IV: Burpees (crotch down by bending your knees and touching the floor, extend your knees out straight, keeping your core engaged and level, bring your knees to your chest and stand/jump up) - 5 reps
1. Use a wall to kick your feet back
2. Floor
3. Add a jump to the end of the movement
V: Full body stretch
Update for our South Windsor, Glastonbury, Harwinton and Corporate Fitness Personal training and bootcamp clients:
South Windsor
-All day time semi private and private personal training sessions are on normal schedule
-Only 5:15 pm bootcamp times - no late evening or AM times until we get power back
-You can attend our Glastonbury location!
Glastonbury
-Power is on in our studio, our normal bootcamp and semi -private schedule is running!
Harwinton
-All classes are cancelled until we get power back
-You are welcome to attend any of our South Windsor OR Glastonbury bootcamps
Corporate Fitness
-KBE, Blum and Shapiro and DEP are on normal schedules
-We are waiting for power to be back on at Ovation
Stay Warm!
JC
PS: Burpees are natures heaters :)
CL&P I'm sure is doing their best to restore normalcy, but I think they should be offering people something else as some CT residents will be without power until sunday or even longer.
Here's a quick solution: M.E.L.T. Fitness Style At Home Workout!
I know you can't shower, but you sweat less in cold temperatures.
More fun facts :
FACT: Exercise boosts happy hormones in your brain, making you feel better
FACT: Exercise increases your body temperature, making you feel warmer
FACT: M.E.L.T. Fitness's workouts guarantee up to a 48 fat burn! Making you drop body fat and tone up!
Hey, what else do you have to do at home without power?
Start with Step I: Warm-up, then perform II - IV without any rest in between. After IV, rests 30-60 seconds then repeat. Repeat 2-5 times (depending on your fitness level)
Key
ISO= Isometric, static or no movement
1,2,3 define the levels (1 = basic, 3= more advanced)
I. Warm-up: arm circles (10 up, down + forward, back) 10 Y-W’s, 10 Push-ups, 10 high knee pulls
II. ISO Push-ups: 50 Seconds
1. On bed: Hands on bed
2. Floor
3. Feet on steps or book
III. ISO Split Squats (one foot forward, one foot back, bend both knees, keeping an upright posture) - 50 seconds each leg
1. Slight bend in knees
2. Knees bent at 90 degrees
3. Split Squat jump
IV: Burpees (crotch down by bending your knees and touching the floor, extend your knees out straight, keeping your core engaged and level, bring your knees to your chest and stand/jump up) - 5 reps
1. Use a wall to kick your feet back
2. Floor
3. Add a jump to the end of the movement
V: Full body stretch
Update for our South Windsor, Glastonbury, Harwinton and Corporate Fitness Personal training and bootcamp clients:
South Windsor
-All day time semi private and private personal training sessions are on normal schedule
-Only 5:15 pm bootcamp times - no late evening or AM times until we get power back
-You can attend our Glastonbury location!
Glastonbury
-Power is on in our studio, our normal bootcamp and semi -private schedule is running!
Harwinton
-All classes are cancelled until we get power back
-You are welcome to attend any of our South Windsor OR Glastonbury bootcamps
Corporate Fitness
-KBE, Blum and Shapiro and DEP are on normal schedules
-We are waiting for power to be back on at Ovation
Stay Warm!
JC
PS: Burpees are natures heaters :)
Thursday, October 27, 2011
Tuesday, October 11, 2011
South Windsor, Glastonbury and Harwinton Bootcamp for Charity on NBC Connecticut
http://www.blogger.com/img/blank.gif
To join register for this event, sign up on the link below or on one of our sign up sheets in studio!
https://docs.google.com/spreadsheet/ccc?key=0AjkRzX_dyyGddG9LZjhQT1pSZGlYS2Jsbm90VVVXOVE#gid=0
To join register for this event, sign up on the link below or on one of our sign up sheets in studio!
https://docs.google.com/spreadsheet/ccc?key=0AjkRzX_dyyGddG9LZjhQT1pSZGlYS2Jsbm90VVVXOVE#gid=0
South Windsor, Glastonbury and Harwinton Bootcamp for Charity on NBC Connecticut
Friday, September 30, 2011
Yes, you CAN!
How awesome is this picture? Our clients rock! What's even more amazing is Chris (guy helping the girl up) has lost over 20 lb's and just ran his first 5k a few months ago.
Every day I correspond with people of all fitness levels through emails, facebook messages, phone calls, texts and get to have face to face interactions at our South Windsor, Glastonbury, Harwinton or one of our corporate fitness locations.
In my experience, I found that everyone falls into one of the following mindsets:
1. Abundance: “I’m doing this no matter what obstacles I face. “
2. Passive Abundance: “I can do this.”
3. Limited: “I’m going to do this next week. This week is crazy, I have ____(excuse one), _____(excuse two), ______(excuse three) etc…
OR “I can’t do this, I’m too____________(insert lame excuse here).”
Which mindset do you fall under?
I’m not just typing that question, I’m asking you to answer the question. All change begins with awareness and if you fall under the category of a limited mindset, you need to start committing to change. If you can become aware of yourself making excuses, you can out of the rut and start transforming your life. If you continue to blame your environment and others (things or people in your life), you are destine for the same or worse reality you currently face.
In helping hundreds of people reach their fitness goals, I will tell you that the number one consistent factor among those who are successful in crushing their goals is their self-awareness and commitment to seeing change. We guarantee you results here at M.E.L.T. Fitness Studio at all of our locations (South Windsor, Glastonbury, Harwinton, companies we travel to) for all of our services (personal training, bootcamp, semi private training) but I’ll be honest, any sort of positive change begins from within. If you don’t change yourself image and take action towards progress, no trainer or plastic surgery in the world can help you.
The pictures below were taken at the 2011 Rugged Maniac. The Rugged Maniac is a 5k adventure run with all sorts of built in obstacles: mud, hills, muddy hills, water, muddy swamps, walls to climb, crawling in mud, rope ladders – things that make running 10x harder. 90% of the people below never attempted this race before and some ran their first 5k just months ago. Not only were they alive after the event, everyone had a blast and can not wait until the next one. Sure these people had doubts about finishing and the run certainly wasn't easy, but they set their mind on doing it.
Life is unpredictable and can be short lived, why live it on the fence? Why keep putting off your fitness? When you are fit, everything in life is better plus you live a longer, more fulfilled life.
If you find yourself under a limited mindset, start taking action towards a better life. We’ll give you a FREE week on us to one of our bootcamps; Glastonbury, South Windsor or Harwinton. Our bootcamp here at M.E.L.T. Fitness Studio is really like group personal training, we work with people of all fitness levels and make the proper progressions, regressions and modifications necessary to make sure everyone experiences their best workout. There is NO such thing as not being fit enough to workout. Step outside your comfort zone and come join our empowering community .
http://www.meltfitnessstudio.com/consultform.html
Those of you who want to join Team M.E.L.T. for the upcoming 5k walk/run in Glastonbury, join us here:
http://www.glastonburychamber.net/wcevents/eventdetail.aspx?EventID=691
Wednesday, September 14, 2011
Our New Warm-ups
Hey Everybody!
We know this is new and different to a lot of you, but this is something that we know will improve your fitness and we vow as a company to offer the best of everything to our clients.
The reason why you probably haven't heard a lot about these types of warm-ups are because they are cutting edge, especially in the bootcamp - group training environments. Most training studios are not familiar with these types of techniques and utilizing these types of techniques as a warm-up.
Over time, you will:
-Improve mobility and range of motion
-Reduce scar tissue and adhesions
-Decrease level of overactive muscles
-Improve quality of movement
-Fill gaps between hands on sessions of deep tissue massage
-Reduce joint pain
Lower Body Warm-up
CORE (Ab's Sculpting) Warm-up
Fat Burning Bootcamp Warm-up
Upper Body Warm-up
Please feel free to ask us any questions - we are here to help you hit your fitness goals!
We know this is new and different to a lot of you, but this is something that we know will improve your fitness and we vow as a company to offer the best of everything to our clients.
The reason why you probably haven't heard a lot about these types of warm-ups are because they are cutting edge, especially in the bootcamp - group training environments. Most training studios are not familiar with these types of techniques and utilizing these types of techniques as a warm-up.
Over time, you will:
-Improve mobility and range of motion
-Reduce scar tissue and adhesions
-Decrease level of overactive muscles
-Improve quality of movement
-Fill gaps between hands on sessions of deep tissue massage
-Reduce joint pain
Lower Body Warm-up
CORE (Ab's Sculpting) Warm-up
Fat Burning Bootcamp Warm-up
Upper Body Warm-up
Please feel free to ask us any questions - we are here to help you hit your fitness goals!
Friday, September 9, 2011
Article Posted in USA Today and other online publications!
NEW AGE FITNESS COACH AND ENTREPRENEUR
JOE CARABASE’S M.E.L.T. FITNESS
PROMISES “MORE ENERGY, LESS TIME” –AND
AIMS TO EMPOWER 5,000 CONNECTICUT
RESIDENTS BY 2015!
By Jonathan Widran
Combining his years of fitness training expertise with a lifelong entrepreneurial spirit, Joseph Carabase inched closer to his dream last year when he signed the lease on his first M.E.L.T. Fitness location in South Windsor. He recently opened a second location in Glastonbury, with a satellite facility Harwinton, and currently has over 200 clients on his Boot Camp focused group personal training roster.
He’s off to a thriving start, and expects to have over 200 clients by the end of June. But the Connecticut native has even bigger goals for the motivated folks in his home state: “Our mission is to empower 5000 people throughout Connecticut to make changes in their lives fitness wise, through our training or online newsletter, by 2015.”
A lofty goal? Of course, but absolutely worth every grunt and ounce of sweat to see smiles of pride on the faces of clients that range from a very overweight 13 year old girl to a 75 year old who has never worked out before. “We want the 30 minutes people spend with us to be the best part of their day. We feel lucky to have the opportunity to be an important part of their lives, to make positive changes and inspire them to feel better walking out than they did when they came in.”
The M.E.L.T. Fitness Fat Burning Boot Camp is the only Hartford County boot camp or training studio that guarantees to crank the client’s energy levels, burn belly fat and tighten up the body in professionally designed 30 minute workouts. M.E.L.T. is confident that people can get as good results in their group personal training programs, so they offer group (boot camps) and small group (2:1 or 3:1 ratio) to allow a more affordable option then the traditional “luxury,” personal training expense.
The M.E.L.T. trainers are Professional Results Coaches who are able to adapt to multiple people all at once. The farthest thing possible from a cookie cutter box gym class, each workout is professionally designed to burn fat, build lean muscle, improve balance and functional movement and make the client feel amazing.
“When we meet new clients we figure out what they need and create a prescription of what kind of training would be best for them. If people feel more comfortable starting off in a small setting, we make sure to accommodate them and prepare them for the bigger group, more affordable option. But for the most part, we recommend our 15-20 person boot camp, which runs Monday through Saturday. This is because unlike most personal training studios and big box gyms, we treat our boot camp as group personal training, providing different levels of exercise within the workout and a specific body focus each night.
“Clients get good results by coming in as little as three days a week,” he adds, “but for best results, we suggest a five day a week plan. Every night the camp has a different focus. Each client is at a different level and we can modify the exercises if we need to. But generally the goal of our clients is the same – 90 percent want to lose fat, tighten up and have more energy, which we are able to accomplish through the template of workouts that we use. The camp is broken up into five stations, each with a different exercise, which are rotated into four at a time. Our coaches move around to make sure everyone is doing the exercise the right way.”
Currently 65% of M.E.L.T.’s clients are enrolled in boot camp (with a minimum six month commitment required), which are taught by Carabase (five times a week) and the four other coaches (a word he Carabase prefers over “trainers”) he has. Others are enrolled in one on one or small groups of 1-4 people. The training is not that much different from the boot camps unless the clients are enrolled in the small group because of a physical limitation such as arthritis or Parkinson’s Disease.
“I still love teaching boot camp, even though I’m also supervising the other trainers and the whole operation,” he says. “I love being able to impact people’s lives by making sure they are doing everything right. In boot camp, we get to see people progress from not being able to do even a single push up to doing many of them, and there’s always that beautiful smile when they can fit into jeans they couldn’t squeeze into when they started. There’s a unique energy that happens when people are accomplishing this in a group environment and, in essence, growing together.”
Ultimately, M.E.L.T. Fitness’ goal is to help their clients reach a state of sustainability where they do not need their coaches to be there every second to help them work out. In between sessions, they provide workouts clients can perform on their own based on their goals and equipment available (even if they do not have equipment). M.E.L.T.’s In-Home Training has been able to help people who would otherwise never workout. Coaches pay home visits with all the equipment necessary and deliver our rapid results 30 minute workouts. As they say on the website: “All you have to do is answer the door! We will motivate and coach you through the program!”
Joe Carabase has been a fitness professional for over five years and through extensive trial and error, he has created a workout system driven by functional movement, cross training and intensity that shreds body fat while building a lean and toned physique. One of the biggest selling points of his programs is the lack of time spent actually training. Even before he launched M.E.L.T. Fitness, his professionally designed programs and expert lifestyle tips allowed his clients (and himself) to “look better naked” with 10-30 minute workouts.
Carabase is a nationally certified personal trainer through the Aerobic and Fitness Association of America (AFAA), the American Council on Exercise (ACE) and a Nutrition Specialist through the International Youth Conditioning Association. He is a also a contributing author to the international bestselling book “Total Body Breakthroughs.” For two years, Carabase worked as the Director of Professional Fitness Training at Branford Hall Institute. He earned a degree in Business Administration from the Isenberg School of Management at the University of Massachusetts of Amherst.
Carabase has been into sports and fitness since his freshman year in high school and South Windsor. He excelled at lacrosse and was being recruited to play college football when severe injuries to his anterior cruciate ligament (ACL) ended his dreams prematurely. His love of fitness grew spending time in the weight room during his football days, so the next step beyond the gridiron was becoming certified as a trainer.
He worked as a trainer while majoring in marketing at the University of Massachusetts, working both on campus and later at gyms throughout New England and the University of Queensland, Australia, where he studied one summer. He tried several times to go the “straight and narrow” route, getting internships at various times doing sales for industrial and insurance companies, but neither of those satisfied him. Feeling that his future career was in fitness, he began writing a book because “I knew there were basic things that most people could apply and get results.” His provocative title? “How To Look Better Naked”! He was so committed to the work that he left one of his internships while still in college and moved to Tampa for a month to stay with a friend, get a waiter job and finish it.
“I finished writing the book but I didn’t realize how hard the publishing world was,” says Carabese. “I thought maybe a more efficient way to get my information out there was to create a website, which I called Carabase Training.com.” After graduating from UMASS, Carabase decided to leave the ‘safe road’ behind, take a leap of faith, and start a fitness company in Hartford. “At first I worked out of a gym and went to people’s houses, trying to build a clientele. I did a lot of networking, hoping for referrals and attended many fitness industry seminars. As he built his clientele, he also segued for a time into a steady position teaching fitness training at Branford Hall, where he helped developed a curriculum for personal training. He taught business and sales, diet and nutrition, exercise for “special populations” and was ultimately offered a job as director of the school’s Professional Fitness Training Department. While teaching 20-24 hours a week, he continued to build his in home and corporate training businesses and launched his first boot camp – which of course became the foundational element of M.E.L.T. Fitness.
“Working with some good mentors and through extensive trial and error,” Carabase says, “I was able to fine tune a fitness program that would set me apart – which led to the concept of shorter workouts and high intensity functional training. My clients started seeing results and I kept honing my techniques into exactly the kind of training I do now with M.E.L.T. I was always trying to redefine the meaning of ‘intensity’ and move people outside their comfort zone to get results. People think it’s always about screaming, grunting and lifting the heaviest of weights but I don’t do. Whether you’re 92 years old or 8, our programs at M.E.L.T. promise to work you out at the right intensity that will get you double results, in half the time.”
Summarizing the philosophy that drives the goals he sets for himself and his clients, he adds, “Fitness is a lifelong journey, not an all or nothing approach. If you eat something bad, enjoy it and focus on eating better the next time. If you miss a workout, look forward to how good you will feel after your next workout. If you just don’t feel like working out, pick three of your favorite exercises to perform two total sets of 10 reps each – not only will you feel better, I bet you’ll end up doing more!”
JOE CARABASE’S M.E.L.T. FITNESS
PROMISES “MORE ENERGY, LESS TIME” –AND
AIMS TO EMPOWER 5,000 CONNECTICUT
RESIDENTS BY 2015!
By Jonathan Widran
Combining his years of fitness training expertise with a lifelong entrepreneurial spirit, Joseph Carabase inched closer to his dream last year when he signed the lease on his first M.E.L.T. Fitness location in South Windsor. He recently opened a second location in Glastonbury, with a satellite facility Harwinton, and currently has over 200 clients on his Boot Camp focused group personal training roster.
He’s off to a thriving start, and expects to have over 200 clients by the end of June. But the Connecticut native has even bigger goals for the motivated folks in his home state: “Our mission is to empower 5000 people throughout Connecticut to make changes in their lives fitness wise, through our training or online newsletter, by 2015.”
A lofty goal? Of course, but absolutely worth every grunt and ounce of sweat to see smiles of pride on the faces of clients that range from a very overweight 13 year old girl to a 75 year old who has never worked out before. “We want the 30 minutes people spend with us to be the best part of their day. We feel lucky to have the opportunity to be an important part of their lives, to make positive changes and inspire them to feel better walking out than they did when they came in.”
The M.E.L.T. Fitness Fat Burning Boot Camp is the only Hartford County boot camp or training studio that guarantees to crank the client’s energy levels, burn belly fat and tighten up the body in professionally designed 30 minute workouts. M.E.L.T. is confident that people can get as good results in their group personal training programs, so they offer group (boot camps) and small group (2:1 or 3:1 ratio) to allow a more affordable option then the traditional “luxury,” personal training expense.
The M.E.L.T. trainers are Professional Results Coaches who are able to adapt to multiple people all at once. The farthest thing possible from a cookie cutter box gym class, each workout is professionally designed to burn fat, build lean muscle, improve balance and functional movement and make the client feel amazing.
“When we meet new clients we figure out what they need and create a prescription of what kind of training would be best for them. If people feel more comfortable starting off in a small setting, we make sure to accommodate them and prepare them for the bigger group, more affordable option. But for the most part, we recommend our 15-20 person boot camp, which runs Monday through Saturday. This is because unlike most personal training studios and big box gyms, we treat our boot camp as group personal training, providing different levels of exercise within the workout and a specific body focus each night.
“Clients get good results by coming in as little as three days a week,” he adds, “but for best results, we suggest a five day a week plan. Every night the camp has a different focus. Each client is at a different level and we can modify the exercises if we need to. But generally the goal of our clients is the same – 90 percent want to lose fat, tighten up and have more energy, which we are able to accomplish through the template of workouts that we use. The camp is broken up into five stations, each with a different exercise, which are rotated into four at a time. Our coaches move around to make sure everyone is doing the exercise the right way.”
Currently 65% of M.E.L.T.’s clients are enrolled in boot camp (with a minimum six month commitment required), which are taught by Carabase (five times a week) and the four other coaches (a word he Carabase prefers over “trainers”) he has. Others are enrolled in one on one or small groups of 1-4 people. The training is not that much different from the boot camps unless the clients are enrolled in the small group because of a physical limitation such as arthritis or Parkinson’s Disease.
“I still love teaching boot camp, even though I’m also supervising the other trainers and the whole operation,” he says. “I love being able to impact people’s lives by making sure they are doing everything right. In boot camp, we get to see people progress from not being able to do even a single push up to doing many of them, and there’s always that beautiful smile when they can fit into jeans they couldn’t squeeze into when they started. There’s a unique energy that happens when people are accomplishing this in a group environment and, in essence, growing together.”
Ultimately, M.E.L.T. Fitness’ goal is to help their clients reach a state of sustainability where they do not need their coaches to be there every second to help them work out. In between sessions, they provide workouts clients can perform on their own based on their goals and equipment available (even if they do not have equipment). M.E.L.T.’s In-Home Training has been able to help people who would otherwise never workout. Coaches pay home visits with all the equipment necessary and deliver our rapid results 30 minute workouts. As they say on the website: “All you have to do is answer the door! We will motivate and coach you through the program!”
Joe Carabase has been a fitness professional for over five years and through extensive trial and error, he has created a workout system driven by functional movement, cross training and intensity that shreds body fat while building a lean and toned physique. One of the biggest selling points of his programs is the lack of time spent actually training. Even before he launched M.E.L.T. Fitness, his professionally designed programs and expert lifestyle tips allowed his clients (and himself) to “look better naked” with 10-30 minute workouts.
Carabase is a nationally certified personal trainer through the Aerobic and Fitness Association of America (AFAA), the American Council on Exercise (ACE) and a Nutrition Specialist through the International Youth Conditioning Association. He is a also a contributing author to the international bestselling book “Total Body Breakthroughs.” For two years, Carabase worked as the Director of Professional Fitness Training at Branford Hall Institute. He earned a degree in Business Administration from the Isenberg School of Management at the University of Massachusetts of Amherst.
Carabase has been into sports and fitness since his freshman year in high school and South Windsor. He excelled at lacrosse and was being recruited to play college football when severe injuries to his anterior cruciate ligament (ACL) ended his dreams prematurely. His love of fitness grew spending time in the weight room during his football days, so the next step beyond the gridiron was becoming certified as a trainer.
He worked as a trainer while majoring in marketing at the University of Massachusetts, working both on campus and later at gyms throughout New England and the University of Queensland, Australia, where he studied one summer. He tried several times to go the “straight and narrow” route, getting internships at various times doing sales for industrial and insurance companies, but neither of those satisfied him. Feeling that his future career was in fitness, he began writing a book because “I knew there were basic things that most people could apply and get results.” His provocative title? “How To Look Better Naked”! He was so committed to the work that he left one of his internships while still in college and moved to Tampa for a month to stay with a friend, get a waiter job and finish it.
“I finished writing the book but I didn’t realize how hard the publishing world was,” says Carabese. “I thought maybe a more efficient way to get my information out there was to create a website, which I called Carabase Training.com.” After graduating from UMASS, Carabase decided to leave the ‘safe road’ behind, take a leap of faith, and start a fitness company in Hartford. “At first I worked out of a gym and went to people’s houses, trying to build a clientele. I did a lot of networking, hoping for referrals and attended many fitness industry seminars. As he built his clientele, he also segued for a time into a steady position teaching fitness training at Branford Hall, where he helped developed a curriculum for personal training. He taught business and sales, diet and nutrition, exercise for “special populations” and was ultimately offered a job as director of the school’s Professional Fitness Training Department. While teaching 20-24 hours a week, he continued to build his in home and corporate training businesses and launched his first boot camp – which of course became the foundational element of M.E.L.T. Fitness.
“Working with some good mentors and through extensive trial and error,” Carabase says, “I was able to fine tune a fitness program that would set me apart – which led to the concept of shorter workouts and high intensity functional training. My clients started seeing results and I kept honing my techniques into exactly the kind of training I do now with M.E.L.T. I was always trying to redefine the meaning of ‘intensity’ and move people outside their comfort zone to get results. People think it’s always about screaming, grunting and lifting the heaviest of weights but I don’t do. Whether you’re 92 years old or 8, our programs at M.E.L.T. promise to work you out at the right intensity that will get you double results, in half the time.”
Summarizing the philosophy that drives the goals he sets for himself and his clients, he adds, “Fitness is a lifelong journey, not an all or nothing approach. If you eat something bad, enjoy it and focus on eating better the next time. If you miss a workout, look forward to how good you will feel after your next workout. If you just don’t feel like working out, pick three of your favorite exercises to perform two total sets of 10 reps each – not only will you feel better, I bet you’ll end up doing more!”
Wednesday, August 31, 2011
Back to School & Back to Fitness
NOW is the time is the time to feel and look amazing... In fact, there is no better time...
Look, I've been doing this for a while now, and I know, believe me, I know that summer brings up A LOT of reasons for both getting into great shape and "falling off the wagon." Think about it...
So many of us will bust our butts to get beach ready, only to let the unwanted body fat slowly creep back on throughout the summer. We've got graduation parties, BBQs, hanging out on the lake, and ice cream sundaes...MMMMMMMM, the ice cream sundaes...
Anyway, after recognizing this "Bizarro World" phenomenon of gaining weight during the season when we show the most skin, I decided to create two amazing offers for you….
Back to School, BACK IN SHAPE Specials!
1. *Semi private training: In this small group setting, we will focus on your problem areas or areas that you want to improve on. This could be performing a pull-up, TRX training or firming up specific areas of your body. Whether you are one of our bootcampers looking to step up your training OR you have been thinking about trying M.E.L.T., but could not commit, now is the time and here is your low entry opportunity!
-Body Diagnostic: Body fat %, Waistline measurement, Strength - Stability and Flexibility Assessment
-Personal Program
-Small group (1-4 people) – personalized attention
-Two Month Expiration –it will do you no good to sit on these sessions, trust me!
5 sessions for only $99! No commitment involved – just 5 sessions of specialized attention on your trouble areas!
*Must be new to our semi private training
Semi Private Special is valid until September 2nd, so call us now and take action on your greatest asset!
CALL US (860) 372-4887
2. Back to School Biggest Loser Competition, Teacher’s Edition
As fitness professionals, we found September to be the “make or break” month for teachers with their fitness. We see how difficult the transition is from summer to the long days teaching kids with germs flying around everywhere. We’ve found that if teachers don’t hit the ground running the first month of school, they tend to put off their fitness until January. Not only pushing themselves further from their fitness goals, but also end up suffering from low energy levels, lower immune system power and poor nutritional habits.
Welp, not this year! M.E.L.T. Fitness is offering our Biggest Loser Competition, Teachers Edition to help teachers get in the best shape of their life and potentially win CASH MONEY!
Any local school can participate and each school will be in competition with each other. Weight, Body Fat and waistline measurements will be taken at the start of the program, the team with the greatest amount of overall percent lost in these categories will be the winners.
There is no cap as to how many people participate from your school, but we encourage at least five people – not to say two or three people who commit cannot win this contest and see great results!
Criteria
- You must be a teacher.
-You do a pre contest weight, waist and body fat measurement as well as a before picture
-You must sign in on your school’s sheet at every bootcamp
Cash Prize
The winning team will get an even split of half the money paid
Enrollment
6 consecutive weeks of unlimited bootcamp (one per day) to one of our M.E.L.T. locations
-Group Body Diagnostic assessment
-My Fit in The Class Room: How to boost your immune system and keep your mind fresh while teaching
-Meal Plan
Action Taker Discount if you sign up before 9/6: $57 per person, the cost goes up to $97 per person after.
*10% discount per person for groups of five people
*15% discount per person for groups of eight people
*20% discount per person for groups of 10 or more
Call Mary now to sign up (860) 372-4887!
Deadline
Saturday 9/17/11
This program begins Monday September 19th
Who is ready to FALL back in shape? If you are, call us now to take advantage of our offers, if not, close the email and continue to see the same results you have been seeing. It saddens me to see people look at me, teary eyed, wishing they started sooner.
Pass this email on to someone you know who is interested and earn a $25 gift card if they sign up!
Monday, August 29, 2011
Are you overcoming fears?
Fear by definition is a distressing emotionaroused by impending danger, evil, pain, etc., whether the threat is real or imagined; the feeling or condition of being afraid. We all have experienced this emotion and it is always a challenge to overcome it. For me, as silly as it sounds, I have a fear in running. “Running”, you ask?! Perhaps the bigger picture was my fear of failing at it.
I have, for the last 15 years of my life, dabbled in the activity of running. However, I could never label myself as a “runner”. Having played Field Hockey in high school, we would run several miles a week during the season. I say “during the season” because you would never catch me pounding the pavement during the rest of the year. Running has always felt like a chore, and something I was never good at. Whenever I did run, all I could think about was how much I was not enjoying what I was doing. It was a mental challenge.
After working for a number of years at a specialty running store called Fleet Feet Sports, running really started to fascinate me. I was intrigued by the people that would come in to get their brand new kicks after they had completed their races. I wanted to know what on earth would make someone want to endure 26.2 miles of an activity that, let’s face it, is not always a picnic. Little by little, I would lace up when I was at home and try out some of the hills around where I live (pretty much the only thing around here are hills). For a few weeks I would discipline myself to get out there, but I still did not enjoy what I was doing. “Why is this so hard for me?!”
Well, perhaps it was the tiny (negative) voice in my head telling me to quit, or looking up and seeing yet again another hill! Needless to say, I never stuck to it.
One of the best things about my job is being able to motivate and challenge people to overcome their own obstacles. Nothing makes me happier then experiencing the joy my clients get when they have accomplished something that they did not think they were able to. Once you get that feeling, you want more!! I wanted to feel that way about this silly activity. So, I signed up for the 2011 Warrior Dash in Windham New York. Giving myself a deadline and specific goal time was the only way I was going to get my butt out there and just run. I needed to suck it up and run! So knowing that I had a few months to train for this 5K obstacle gave me a reason to overcome what was in my head. Race date, August 14th.
One month before the race, miles still not exceeding more then 1.5, I hurt my foot. It became difficult to doing any weight bearing on it, let alone pushing off through my gate. Frustrated.... This was an understatement!
Only weeks away from my first race and I may be throwing in the towel before even getting to the start line. I could not let this happen, there was no way! I spent several times a day with ice, stretching, doing self massage, and applying essential oils to my foot. I had to get better! Three days before the race, and foot not 100 percent, I came to a decision. I would not be running in this race. However, I had dedicated my time to this, I had made a commitment. So, I was going to walk the hell out of it!!! Warrior Dash, here I come! Let’s get muddy!!!
Race day, my foot is feeling great and I am going to try and run. I was not prepared for the ski slope that we had to endure for the first half of the race. There were so many times in the beginning that the little voice came back wanting me to give up. I couldn’t though, I had to finish out what I had started. I would never be able to look my clients in the face and push them along their own challenges if I quit this. My boyfriend, who did the race with me kept saying “just keep your feet moving, it doesn’t matter how long it takes.”
I used his encouraging words to get to that finish line, reaching it two minutes under my goal time. I was tired, I was muddy, and I felt AMAZING!!! This was one of the hardest things I had done. It was not so much the challenge of the run or the obstacles, but more the challenge of coming out of my comfort zone. I had to overcome the fear that I would not be able to finish. I had to focus on my breathing, feel my feel hit the dirt, and forget about how hard it was.
All I can say at this point is that I want more! There is an overwhelming feeling of accomplishing something that you thought you could not. Having Craig there to push me along was what I needed to realize that I could do this. That is what I try to give to my clients everyday.
I know first hand what a struggle it can be overcome a fear, especially a physical one. All I can tell you is that no matter what your goals are with your health, fitness, or life, just “keep those feet moving”.
Tell yourself that YOU CAN, and YOU WILL! Failure only occurs when you throw in the towel. So no matter how long it takes, moving forward towards those goals will always equal a win. OK, who is running the Rugged Maniac with me? :)
join the conversation on our facebook page:
https://www.facebook.com/groups/142423209177243/
I have, for the last 15 years of my life, dabbled in the activity of running. However, I could never label myself as a “runner”. Having played Field Hockey in high school, we would run several miles a week during the season. I say “during the season” because you would never catch me pounding the pavement during the rest of the year. Running has always felt like a chore, and something I was never good at. Whenever I did run, all I could think about was how much I was not enjoying what I was doing. It was a mental challenge.
After working for a number of years at a specialty running store called Fleet Feet Sports, running really started to fascinate me. I was intrigued by the people that would come in to get their brand new kicks after they had completed their races. I wanted to know what on earth would make someone want to endure 26.2 miles of an activity that, let’s face it, is not always a picnic. Little by little, I would lace up when I was at home and try out some of the hills around where I live (pretty much the only thing around here are hills). For a few weeks I would discipline myself to get out there, but I still did not enjoy what I was doing. “Why is this so hard for me?!”
Well, perhaps it was the tiny (negative) voice in my head telling me to quit, or looking up and seeing yet again another hill! Needless to say, I never stuck to it.
One of the best things about my job is being able to motivate and challenge people to overcome their own obstacles. Nothing makes me happier then experiencing the joy my clients get when they have accomplished something that they did not think they were able to. Once you get that feeling, you want more!! I wanted to feel that way about this silly activity. So, I signed up for the 2011 Warrior Dash in Windham New York. Giving myself a deadline and specific goal time was the only way I was going to get my butt out there and just run. I needed to suck it up and run! So knowing that I had a few months to train for this 5K obstacle gave me a reason to overcome what was in my head. Race date, August 14th.
One month before the race, miles still not exceeding more then 1.5, I hurt my foot. It became difficult to doing any weight bearing on it, let alone pushing off through my gate. Frustrated.... This was an understatement!
Only weeks away from my first race and I may be throwing in the towel before even getting to the start line. I could not let this happen, there was no way! I spent several times a day with ice, stretching, doing self massage, and applying essential oils to my foot. I had to get better! Three days before the race, and foot not 100 percent, I came to a decision. I would not be running in this race. However, I had dedicated my time to this, I had made a commitment. So, I was going to walk the hell out of it!!! Warrior Dash, here I come! Let’s get muddy!!!
Race day, my foot is feeling great and I am going to try and run. I was not prepared for the ski slope that we had to endure for the first half of the race. There were so many times in the beginning that the little voice came back wanting me to give up. I couldn’t though, I had to finish out what I had started. I would never be able to look my clients in the face and push them along their own challenges if I quit this. My boyfriend, who did the race with me kept saying “just keep your feet moving, it doesn’t matter how long it takes.”
I used his encouraging words to get to that finish line, reaching it two minutes under my goal time. I was tired, I was muddy, and I felt AMAZING!!! This was one of the hardest things I had done. It was not so much the challenge of the run or the obstacles, but more the challenge of coming out of my comfort zone. I had to overcome the fear that I would not be able to finish. I had to focus on my breathing, feel my feel hit the dirt, and forget about how hard it was.
All I can say at this point is that I want more! There is an overwhelming feeling of accomplishing something that you thought you could not. Having Craig there to push me along was what I needed to realize that I could do this. That is what I try to give to my clients everyday.
I know first hand what a struggle it can be overcome a fear, especially a physical one. All I can tell you is that no matter what your goals are with your health, fitness, or life, just “keep those feet moving”.
Tell yourself that YOU CAN, and YOU WILL! Failure only occurs when you throw in the towel. So no matter how long it takes, moving forward towards those goals will always equal a win. OK, who is running the Rugged Maniac with me? :)
join the conversation on our facebook page:
https://www.facebook.com/groups/142423209177243/
Thursday, June 30, 2011
Tuesday, June 7, 2011
Thursday, May 12, 2011
South Windsor Fitness Studio's Social at Bin228 in Hartford
Clients and their significant others only! RSVP below :)
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https://spreadsheets.google.com/ccc?key=0AjkRzX_dyyGddENfOWl4X3AwWWpEamRGeDJGdC1GRFE&hl=en
Tuesday, March 29, 2011
South Windsor Personal Training Studio on "how to run a 5k."
8 week “You can do it” 5k running plan
By M.E.L.T. Fitness Studio’s Running Coach, Bridget Kaldy
Week 1 day 1 walk 4 minutes run 1 repeat 3 more intervals for a total of approx 20 min
day 2 rest or x train
day 3 same as day 1
day 4 rest or x train
day 5 REST
day 6 same as day 1
day 7 REST
Week 2 same format as above but use walk 3 minutes run 2 minutes repeat 4 interval approx 25 min total workout
Week 3 same format walk 3 minutes run 2 minutes repeat for 5 more intervals approx 30 min
Week 4 same format walk 2 minutes run 3 minutes repeat for 4 more intervals approx 25 min
Week 5 same format walk 2 min run 3 min repeat 5 more intervals approx 30 min
Week 6 same format walk 1 minute run 3 minutes repeat 7 more intervals approx 32 min
Week 7 same format walk 1 minute run 4 minutes repeat 6 more intervals approx 35 min
Week 8 day 1 walk 1 minute run 4 minutes repeat 7 more intervals approx 40 min
day 2 rest or cross train
day 3 walk 1 min run 4 min repeat 7 more intervals
day 4 rest or cross train
day 5 REST
day 6 RACE DAY!!!
day 7 REST
At any time you feel good and you want to keep running through an interval you are more then welcome to do so, if you need to walk more that's ok too . It's your program make it work for you!
By M.E.L.T. Fitness Studio’s Running Coach, Bridget Kaldy
Week 1 day 1 walk 4 minutes run 1 repeat 3 more intervals for a total of approx 20 min
day 2 rest or x train
day 3 same as day 1
day 4 rest or x train
day 5 REST
day 6 same as day 1
day 7 REST
Week 2 same format as above but use walk 3 minutes run 2 minutes repeat 4 interval approx 25 min total workout
Week 3 same format walk 3 minutes run 2 minutes repeat for 5 more intervals approx 30 min
Week 4 same format walk 2 minutes run 3 minutes repeat for 4 more intervals approx 25 min
Week 5 same format walk 2 min run 3 min repeat 5 more intervals approx 30 min
Week 6 same format walk 1 minute run 3 minutes repeat 7 more intervals approx 32 min
Week 7 same format walk 1 minute run 4 minutes repeat 6 more intervals approx 35 min
Week 8 day 1 walk 1 minute run 4 minutes repeat 7 more intervals approx 40 min
day 2 rest or cross train
day 3 walk 1 min run 4 min repeat 7 more intervals
day 4 rest or cross train
day 5 REST
day 6 RACE DAY!!!
day 7 REST
At any time you feel good and you want to keep running through an interval you are more then welcome to do so, if you need to walk more that's ok too . It's your program make it work for you!
Monday, March 7, 2011
Friday, March 4, 2011
Friday, February 4, 2011
Tuesday, January 18, 2011
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