How do you set your goals??

Hey MELTer's,

Here is a great strategy to get you to your goals!

Start with smaller goals that will eventually lead up to your over all main goal.

Its not a sprint its marathon reach goals takes time.

See what I am talking about!


M.E.L.T. Fitness Studio is Connecticut's #1 Fat Loss Solution! M.E.L.T. helps clients drop body fat throughout the Hartford County and Farmington Valley through bootcamps, personal training, semi private personal training, youth fitness, sports specific training, bridal bootcamps and corporate fitness. For a free trial, email meltfitness@gmail.com or call (860)372-4887

http://www.meltfitnessstudio.com/
http://www.facebook.com/meltfitness

Late Night Snack

Hey MELTers,





 


Instead of reaching for salty chips late at night I have a great solution instead.

But like everything moderation is key!

They taste really good and they are tricky to eat a lot of....what could they be you ask?

Check out this video and find out!-cs




M.E.L.T. Fitness Studio is Connecticut's #1 Fat Loss Solution! M.E.L.T. helps clients drop body fat throughout the Hartford County and Farmington Valley through bootcamps, personal training, semi private personal training, youth fitness, sports specific training, bridal bootcamps and corporate fitness. For a free trial, email meltfitness@gmail.com or call (860)372-4887

http://www.meltfitnessstudio.com/
http://www.facebook.com/meltfitness

A Fit Distraction to Hurricane Sandy

Hurricane Sandy is terrozing everything in her path, but she doesnt have to spoil your fun or fitness. If your like many people who are expierencing a power outage, then use this time to build family unity. A fun way to build family chemistry is through family fitness activities.

Here at our South Windsor personal training facilty we teach our clients that in home fitness is just as important as when your at the gym. What better way to stay fit and have fun during Hurricane Sandy then play a game that the whole family can play.

My favorite board game to play ever since I was a little kid has been Monopoly. It is the longest game ever, but that shouldnt be a problem because we have nothing but time right now. All you need for this is your own body, a little bit of space and the game Monopoly. Set up the game just like you normally would.

The only rule change is that once you collect your property people no longer pay you money. Instead, they will pay for landing on your property by the exercises you give them. For example, lets say I own Baltic Avenue. If the game calls for you to pay me 20 dollars for landing on my property, I will change that to 20 jumping jax.

The bigger the property the more emphasis I put on how hard the exercise is. I have played it before and had lots of fun with it. I encourage all of our South Windsor bootcamp clients to try it.

You may change the dollar amount to whatever exercise you wish. It is a fun way to stay active during Hurricane Sandy and get some exercise in. Most Importantly, it keeps your family with you and your mind off of this storm. Stay safe everyone!

This is what M.E.L.T. Fitness Studio emailed their clients who wanted to stay fit even though Hurricane Sandy approached. M.E.L.T. Fitness once again showing how they will work through this power outage for their clients.

M.E.L.T. Fitness Studio is Connecticut's #1 Fat Loss Solution! M.E.L.T. helps clients drop body fat throughout the Hartford County and Farmington Valley through bootcamps, personal training, semi private personal training, youth fitness, sports specific training, bridal bootcamps and corporate fitness. For a free trial, email meltfitness@gmail.com or call (860)372-4887


http://www.meltfitnessstudio.com/
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Monday m.e.l.t.:Finding Opportunity in Devastation

As you know, Hurricane Sandy is going to be terrorizing the Eastern Sea Board over the next 24 hours…causing damage and power outages all over. And the worst part is there is nothing we can do about it.

All we can do is choose how we react to it. You need to understand that in every horrible thing, there is an opportunity for something good.

First thing first, make sure you and your family is safe. But once you are safe, make the most out of this opportunity to:

-Connect with your family

-Read (if you lose power, light a candle!)

-Train body weight (push-ups, squats, planks etc,.)

-Stretch

-Foam Roll

Will evacuating your home or losing power make your situation ideal? Absolutely not! But what can you do about it? Aside from complain and waste energy? NOTHING!

Find a way grow in this storm and you will come out of it stronger than ever.

Be Safe.

Chicken Chili!!!

Whats going on MELTer's

Today I want to share a recipe I tried over the weekend for a really good chili.

1 tbsp or a thin layer of coconut oil in the bottom of a large pot

1 yellow onion chopped

2 cloves of garlic minced

1 lb of chicken thighs chopped in small pieces (I like thicker cuts)

1 lb of lean ground chicken

1 can (7 ounces) roasted chopped green chilies

Dashes of oregano, to taste

Cayenne pepper, to taste

4 cups of chicken stock

1 can of cannellini beans, rinse then before you put them in the pot to wash the syrup off

and a little salt and pepper to taste

Start by adding the oil and onions and garlic on medium heat till the onions turn clear. raise the heat to med high and add chicken and ground chicken till just about cooked.

Add the chicken stock and beans, mix, bring mixture to a boil and then lower to a simmer.

Cook for 20 min uncovered.

I put the chili over brown rice, optional.

Let me know what you think.-cs



M.E.L.T. Fitness Studio is Connecticut's #1 Fat Loss Solution! M.E.L.T. helps clients drop body fat throughout the Hartford County and Farmington Valley through bootcamps, personal training, semi private personal training, youth fitness, sports specific training, bridal bootcamps and corporate fitness. For a free trial, email meltfitness@gmail.com or call (860)372-4887

http://www.meltfitnessstudio.com/
http://www.facebook.com/meltfitness

3 Healthy Snacks That Wont Scare You

Halloween can be one of the worst holidays for your waistline. The bowl for trick or treater’s is just so tempting. Candy comes in all shapes in sizes but they all have the same thing in common, their loaded with sugar and empty calories. Sugar is your worst enemy if you’re trying to trim down your waistline. Sugar stores body fat like a locked dungeon door. We tell all of our South Windsor personal training clients to limit their sugar intake if they want to see real results.  If you want a tasty treat this Halloween without the guilt try these 3 snacks.

·         Popcorn balls – A low calorie snack that will keep you fuller longer with fiber. The sweetness comes from the 1 cup of marshmallows. Add some cinnamon for taste and color, and its natural fat burning properties. Here is a snack that will fill you up without the quilt.

 

·         Pumpkin Seeds – After your carve your pumpkins, save the seeds. The make for a great low calorie snack. Rinse them first, and season them with whatever you like. Add some cinnamon for sweet tooth’s, or chili powder if you want a little kick. Pumpkin seeds are loaded with vitamins and minerals, as well as protein so they are a feel good food.

 

·         Trail Mix – Dried raisins, walnuts, peanuts, cashews, make for a high energy no sugar crash snack. Nuts are packed with good fats that will help you burn body fat, as well as protein. For the sweet tooth’s out there add only a hand full of M&M’s to your batch.

 

Staying fit is long small battles everyday and the holidays are as tough as they come. By adding little ideas into your diet without overindulging it makes it easy to win these battles. South Windsor personal training clients try these 3 snacks will keep your cravings and your weight down this Halloween.

~AG

M.E.L.T. Fitness Studio is Connecticut's #1 Fat Loss Solution! M.E.L.T. helps clients drop body fat throughout the Hartford County and Farmington Valley through bootcamps, personal training, semi private personal training, youth fitness, sports specific training, bridal bootcamps and corporate fitness. For a free trial, email meltfitness@gmail.com or call (860)372-4887

http://www.meltfitnessstudio.com/
http://www.facebook.com/meltfitness

Why Energy Drinks Are Not The Healthiest Option!

Have you ever just finished an energy drink and feel like your hearts going to beat out of your chest. There is a good chance that you are sensitive to caffeine. We as Americans use it so often now that I think we forgot it was a drug. It has very addictive properties, and can possibly kill you if you’re sensitive to it.

I was reading an article that was on yahoo news today. I found out that there have been 5 recent deaths since 2009 in America directly linked to Monster energy drinks. In reading further, the people were all sensitve to caffeine.

The reason these quick burst of energy cans are not healthy for you is the amount of caffeine in them. When you read the label and it says "serving size is equal to same amount of caffeine as premier coffee brand" that should set of a red flag. A cup of coffee is usually 6-8 ounces with about 60 milligrams of caffeine in it. In a can of monster it’s about double that.

If thats not enough for you, the can is filled with Taurine, Panax Ginseng, L- Carnitine, Glucuronolactone, Inositol. What? These ingredients sound like things found in your toilet bowel cleaner. Some of the side effects that these ingredients cause are; upset stomach, sweating, increased pulse, hot (flush) feeling. If you can’t pronounce it, then you shouldnt put it into your body, period!

If you need an energy boost during the day try green tea. It has a low caffeine amount and has healthy antioxidants that can help your immune system. Hope this helps next time you reach for an energy drink.

~AG




M.E.L.T. Fitness Studio is Connecticut's #1 Fat Loss Solution! M.E.L.T. helps clients drop body fat throughout the Hartford County and Farmington Valley through bootcamps, personal training, semi private personal training, youth fitness, sports specific training, bridal bootcamps and corporate fitness. For a free trial, email meltfitness@gmail.com or call (860)372-4887

http://www.meltfitnessstudio.com/
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Kick it up a notch!

Whats going on MELTer's, 

Today we have a great topic which is how to kick up your regular gym routine fast and effectively.

Here at MELT we often use finishers to really crank that metabolism through the roof!

If your not sure what I mean when I say finisher, check this video out!

M.E.L.T. Workout is Connecticut's #1 Fat Loss Solution! M.E.L.T. helps clients drop body fat throughout the Hartford County and Farmington Valley through bootcamps, personal training, semi private personal training, youth fitness, sports specific training, bridal bootcamps and corporate fitness. For a free trial, email meltfitness@gmail.com or call (860)372-4887http://www.meltfitnessstudio.com/

4 ways to get an edge on your workout!

Hey MELTer's,

Getting your workout in everyday or as much as you can is great, good job!

Now, here are 4 tips you can take advantage of to help improve your results after you wok so hard. Make the best of your workouts and especially after too!

M.E.L.T. Fitness Studio is Connecticut's #1 Fat Loss Solution! M.E.L.T. helps clients drop body fat throughout the Hartford County and Farmington Valley through bootcamps, personal training, semi private personal training, youth fitness, sports specific training, bridal bootcamps and corporate fitness. For a free trial, email meltfitness@gmail.com or call (860)372-4887http://www.meltfitnessstudio.com/

The Monday m.e.l.t.: 95% Fat Free or 5% Fat?

If you were going to buy something, let's say a yogurt, what would be more appealing to you; 95% Fat Free or 5% Fat?

 

The interesting part here is that both mean the exact same thing, yet we perceive them both completely different. Anything Fat Free sounds healthier than anything Fat.

 

Most often our sub conscious mind makes decisions based on things by the frame or context in which it was presented to us, which can be a good or a bad thing.

 

A good thing if we can manipulate that fact into things we don't necessarily love doing and frame those actions in a more positive light....and bad if we frame things in a way that prevent us from taking action.

 

Here are some examples using the most common excuses I hear in Fitness & Nutrition. For each example, I give you the rational below it.

 

I can't eating healthy..it takes too much time v.s I take 1 hour every sunday and 10 minutes each night to prep my healthy meals.

 

*If in the right program, you have 1 hour on a sunday (or your slowest day) and 10 minutes a night...sure you might need to replace sleeping until noon on sunday OR watching the X Factor everynight, but the time is there!

 

I don't have time to work out v.s Whether I have 5 minutes or 30, I find a way to workout

 

*You are not busy every second of every day...and if that was the case, wake up 10 minutes earlier to get your workouts in (just 10 minutes works? Yup - check out The 1 Hour a Week Workout) The reality is all you need is a few minutes, your body and the right program!

 

Cardio helps me lose weight v.s cardio makes me fat

 

*This is a tough one for people to swallow but its true...slow state cardio helps you lose weight but you end up losing muscle, not fat...its the muscle loss that shows up on the scale. As you lose muscle, you gain body fat and visa versa. If you take cardio for what it is (ineffective unless you are training for a long distance event), you will put your body into a more effective program such as a mix of high intensity cardio with resistance training such as the workouts we do at m.e.l.t. Workout.

 

I can't afford investing in a coach to help me with my fitness & nutrition v.s I can't afford not to invest in a coach to help me with my fitness & nutrition, my health is invaluable.

 

*Much like the time example above, if you actually track and look at your expenses monthly, you will find areas you can budget more effectively to invest in your body; cutting out daily Starbucks, weekly (or monthly) clothes shopping, weekly dinner dates etc,.There certainly is a place for spending money on yourself and going out to dinner, but it should not be at the expense of your body.

 

YOUR Take Away

 

Framing happens on a daily base, more times than you'd ever imagine. While its almost impossible to correctly frame EVERY decision, don't let the most important decisions, those regarding your health get framed wrong.

 

 

I say it all the time and its true, if you don't change your approach...nothing will change.

 

#youcan

 

 

M.E.L.T. Fitness Studio is Connecticut's #1 Fat Loss Solution! M.E.L.T. helps clients drop body fat throughout the Hartford County and Farmington Valley through bootcamps, personal training, semi private personal training, youth fitness, sports specific training, bridal bootcamps and corporate fitness. For a free trial, email meltfitness@gmail.com or call (860)372-4887http://www.meltfitnessstudio.com/

Less can sometimes mean more!

Hey MELTer's,


When it comes to working out your ego can really be your own worse enemy.

The reason I say this is because you always want to concentrate on form and performing the exercise with best possible execution.

I have seen it over and over, and made the same mistake myself, you want to do the heaviest weight or progression or Level 3 as we call it, with bad form and what is that really doing for you? That's right, nothing!

It doesn't matter how much you can lift or how fast you can do something, it's how well you can perform a certain movement efficiently. Trust me start out with a lower weight but perform the exercise correctly and you will notice that the exercise is just as difficult because know for example, Dumb bell curls, your are not rocking at your hips back and forth to swing the weight up, you are standing still only using your biceps which you should of been doing in the first place!

Check out the video about and try thinking about form over weight and I'm sure you will notice a big difference!

M.E.L.T. Fitness Studio is Connecticut's #1 Fat Loss Solution! M.E.L.T. helps clients drop body fat throughout the Hartford County and Farmington Valley through bootcamps, personal training, semi private personal training, youth fitness, sports specific training, bridal bootcamps and corporate fitness. For a free trial, email meltfitness@gmail.com or call (860)372-4887http://www.meltfitnessstudio.com/

Tiffany Chions' Yoga Universe

M.E.L.T. Fitness Studio to Host Third Annual Pumpkin Breast Cancer Awareness Bootcamp

M.E.L.T. Fitness Studio will host their Pumpkin Breast Cancer Awareness Bootcamp in South Windsor on Saturday, October 27, 2010 at 9 - 10 am at each of their three bootcamp and personal training locations; South Windsor, Glastonbury and Harwinton. All net proceeds going to the American Cancer Society. M.E.L.T. Fitness Studio is an acronym for More Energy, Less Time and specialize in 30 minute workouts for busy people looking to drop body fat fast and tone up. These workouts are scientifically proven to increase your metabolism for up to 48 hours post workout.

Joe Carabase explains “Anytime you can help people improve their health while raising money for a charitable cause is a win– win situation. We designed this workout using space efficient total body exercises that participants will be able to mimic at home in days, weeks and months to come. You will learn, sweat, have fun and walk away feeling good about your contribution to breast cancer research.”

Each family participating in the workout will receive a pumpkin to complete their workout. Each exercise featured in the workout will involve the pumpkin. Over 900 lbs of pumpkins will be donated by Scott's Nursery in Glastonbury; 3-4 lbs all the way to 10 ponders!

 

"I originally signed up for M.E.L.T.'s Fundraiser to support the cause, I had no idea how challenging yet fun the workout was going to be," says Rebecca who attended last year's event. She adds, "and how many times can you say you completed a workout using just a pumpkin.”

 

The hour long workout will be a full-body workout that all age groups and fitness levels that can participate in. “We modify all exercise to fit your fitness level here at M.E.L.T. so everyone can have fun during all of our workouts” Said South Windsor personal trainer Aaron Granahan.

 

M.E.L.T. Fitness Studio is Connecticut's #1 Fat Loss Solution! M.E.L.T. helps clients drop body fat throughout the Hartford County and Farmington Valley through bootcamps, personal training, semi private personal training, youth fitness, sports specific training, bridal bootcamps and corporate fitness. For a free trial, email meltfitness@gmail.com or call (860)372-4887

http://www.meltfitnessstudio.com/
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A little bit goes a long way!

Good morning MELTer's,

Do you know what makes group training and what we do here at MELT so great?

It's the relationships we build and you build with each other. 

MELT isn't just a place to come workout, it's a place where friends come to support and push each other towards their goals.

Nobody wants to workout by themselves and in a group environment your success rate to reaching your goals only improves with a support system!

M.E.L.T. Fitness Studio is Connecticut's #1 Fat Loss Solution! M.E.L.T. helps clients drop body fat throughout the Hartford County and Farmington Valley through bootcamps, personal training, semi private personal training, youth fitness, sports specific training, bridal bootcamps and corporate fitness. For a free trial, email meltfitness@gmail.com or call (860)372-4887http://www.meltfitnessstudio.com/

Tiffany Chions' Yoga Universe

Bored of the same vegetables?? Try this seasonal trick!

Whats going on MELTer's,

So I know eating vegetable, especially the same ones over and over can be boring.

So what I like to do as look at the different in season vegetables.

For example, the acorn squash!

I saw this in the grocery store but never had it so I looked it up when  got home and look for the best, and healthy, way to cook it.

First off this, this vegetable grow in the colder season, so now is a great time. It is also pretty healthy for you too! Just one cup has 9g of fiber which is great because fiber helps you feel more full. It also has in just one cup 115 calories and has A, B6 and C vitamins.

From what I read the best way to cook it is to cut it in half and scoop the seeds out. Use a little bit of olive oil on the halves, A LITTLE BIT! You can then season it with salt and black pepper or just do it like me and use just the olive oil.

Let me know what you think on our Facebook page if you decide to check it out!

M.E.L.T. Fitness Studio is Connecticut's #1 Fat Loss Solution! M.E.L.T. helps clients drop body fat throughout the Hartford County and Farmington Valley through bootcamps, personal training, semi private personal training, youth fitness, sports specific training, bridal bootcamps and corporate fitness. For a free trial, email meltfitness@gmail.com or call (860)372-4887http://www.meltfitnessstudio.com/

Tiffany Chions' Yoga Universe

Top 3 Reasons Why We Foam Roll at M.E.L.T.

Have you ever thought, why am I rolling on this tube? You wouldn’t be the first one to think that. Whenever we do a stretch or exercise with our South Windsor bootcamp clients it’s for a reason. And foam rolling is almost at the top of the importance list. One of the most beneficial things you can do for your muscles before and after exercise is foam roll. We foam roll with our South Windsor bootcamp clients at least once a day. Typically, we have them roll the areas that we will be focusing on in our workouts to get those muscles to fire and prepare for tension. Here are three important reasons why we foam roll with our South Windsor and Glastonbury personal training clients.

·         Helps prevent common injuries. One of the most important reasons for a regular foam-rolling routine is to prevent those often too common exercise-related injuries. Many runners, for example, become painfully well acquainted with their IT band if they don't take care to massage the band of tissue. IT band syndrome and other similar flare-ups can be caused by too-tight muscles. Foam rolling every day ensures you are massaging away fascia buildup in your muscles, in order to help prevent those areas from becoming injury trigger points.

·         Helps you de-stress. Digging for those knots releases tension that is built up in the connective tissue to keep you less stressed. I recommend a simple all-over body routine in order to combat the the poor desk posture that happen from sitting too long in the office.

·         Keeps you flexible. Building up your flexibility is key for any fitness routine. You constantly should be stretching and doing exercises that'll help you gain flexibility. Stretches that lengthen your hip flexors, for example, can help combat tightness from sitting as well as lower back pain.

So if you haven’t started foam rolling yet, start! If you started then definitely stay with it. I know from experience that it can help in any problem area. Our South Windsor personal training clients love it! Whether your sore from the day before or just preparing your muscles for glory it’s should be incorporated in everyone’s day to day life.

 

~AG

M.E.L.T. Fitness Studio is Connecticut's #1 Fat Loss Solution! M.E.L.T. helps clients drop body fat throughout the Hartford County and Farmington Valley through bootcamps, personal training, semi private personal training, youth fitness, sports specific training, bridal bootcamps and corporate fitness. For a free trial, email meltfitness@gmail.com or call (860)372-4887http://www.meltfitnessstudio.com/

Thank You!

Hey MELTer's,

I know it's Wednesday and the Glastonbury 5k was last Sunday but for a change I would like to say thank you to all of you!

I am not a runner by any means and during the race there were a couple time I wanted to stop but guess what kept me going....you guys!

I kept thinking to myself "how could I just give up when every day I tell you guys to keep pushing"? It just would be fair if i just gave up then.

I also use you guys as motivation with a lot of the things I do at MELT and even when I am not there. You guys do just as much for me as I and the rest of the team does for you!

The energy you guys bring everyday is what drives me to be the best I can and I truley mean that!

So again, THANK YOU GUYS for being awesome clients, friends and such hard workers!

M.E.L.T. Fitness Studio is Connecticut's #1 Fat Loss Solution! M.E.L.T. helps clients drop body fat throughout the Hartford County and Farmington Valley through bootcamps, personal training, semi private personal training, youth fitness, sports specific training, bridal bootcamps and corporate fitness. For a free trial, email meltfitness@gmail.com or call (860)372-4887http://www.meltfitnessstudio.com/

Tiffany Chions' Yoga Universe

Don't Believe The Hype!

Whats going on MELTer's,

Today on the way to work I heard this crazy commerical about a magic pill that helps you loose 25 pounds without exercise or anything else.

Exactly, thats ridiculous!

This is whats called a scam! The simple reason is is that all this magic pill is doing is cleaning out the sludge. What I mean by this, not to sound gross, is you literally have 25 pounds worth of "sludge", from junk food and preservatives, in your intestines which is just getting cleaned out.

So yes, on a scale (which coming out soon you will see what we think of scales) will say you have "lost" this "weight" but its not body fat so as soon as you starting eating all the processed food again its going to come right back.

Moral of the story is nothing in life that is worth wild comes easy!

You need to work your butt off and if you do I promise it is going to be worth it in the long run!

M.E.L.T. Fitness Studio is Connecticut's #1 Fat Loss Solution! M.E.L.T. helps clients drop body fat throughout the Hartford County and Farmington Valley through bootcamps, personal training, semi private personal training, youth fitness, sports specific training, bridal bootcamps and corporate fitness. For a free trial, email meltfitness@gmail.com or call (860)372-4887http://www.meltfitnessstudio.com/

 

Tiffany Chions' Yoga Universe

The Monday m.e.l.t. 10/15/12

Yesterday a group of m.e.l.t.ers, our Coach Craig and I all ran a 5K at the Apple Harvest Fest in Glastonbury.

 

I don’t love running,maybe a once in a while….

 

Running is an inefficient way to burn fat…when I do run, I do so for clarity more than benefit and only recommend it to certain clients with certain situations to do maybe a few times  a week…if that.

 

I’m not what you were categorized as a “runner.”

 

In fact most the people who ran yesterday were not “runners” either and there were two people who never ran a 5k before. Not only did they run the 5k yesterday, they ran early in the morning on a cold, rainy, Sunday.  Congrats Shellie and Becca – feel dam good about it!

 

I haven’t even  ran in 3 months…mostly due to a knee injury. And the rest of the group don’t run all the time either but we took on the challenge.

 

While it was tough conditions and a struggle to complete the entire 5k as quickly as possible…at least for me. WE DID IT.

 

How did we do it?

 

We made the choice to step outside our comfort zones and do it. Too many people think No way! I’d die! I’m not a runner!

 

Or people even say:

 

I can’t do bootcamp! I haven’t worked out in ____years. I’m ____lbs overweight. I’m ___years old…bla bla bla.

 

IF YOU CAN WALK OR SIT DOWN, YOU CAN DO 99% OF MOST PHYSICAL ACTIVITY!

 

But if you keep saying you can’t, than you are 100% correct.  

 

So what is my point here?

 

All you have to do is make the choice to do “it.” Whether a 5k, adventure run, a m.e.l.t. bootcamp or whatever, just show up and do your best. The rest takes care of itself.

 

Exercise is a gateway to more exercise. Will that 5k yesterday help any of us immediately hit our goal – no….but it will move us closer and give us confidence to take on more challenges.

 

#chooseanddo

 

M.E.L.T. Fitness Studio is Connecticut's #1 Fat Loss Solution! M.E.L.T. helps clients drop body fat throughout the Hartford County and Farmington Valley through bootcamps, personal training, semi private personal training, youth fitness, sports specific training, bridal bootcamps and corporate fitness. For a free trial, email meltfitness@gmail.com or call (860)372-4887http://www.meltfitnessstudio.com/