Schedule your personal training session with Mike today!

Education & Certifications

• Duquesne University – B.S. Athletic Training
• National Academy of Sports Medicine – Performance Enhancement Specialist
• American Red Cross Standard First Aid Certified
• American Heart Association CPR & AED Certified

Specialties

I am an Athletic Trainer / Performance Enhancement Specialist by profession, and a bodybuilder by hobby. Daily, I have the opportunity to positively impact the health and wellness of not only myself but others.  Personal training allows me to share my passion of fitness with others in a way that will ultimately affect their daily lives as well as those they come in contact with. I have the good fortune of doing something I love.  My ultimate goal is to exceed the expectations of my client. I develop a fun, functional, and safe exercise program specific to the client’s goals, health history, and comfort level while educating and motivating along the way. I utilize many methods of health and fitness derived from various exercise experts and exercise researched based science to provide cutting edge technology in building exercise programs and helping clients achieve their results.  Some of the areas I specialize in include:

• Bodybuilding
• Strength Building
• Weight Loss
• Rehabilitation
• Body Sculpting
• Sport Specific Training
• Core Training

Exercise Philosophy

Goal oriented science based training is the only way to achieve any real long term changes in the human body. To help you achieve the most dramatic results possible, based upon your specific goals, I integrate several modalities of exercise – including weight training, kettle bell movements, kickboxing, proprioceptive core stability and plyometrics – as well as cardiovascular exercise and nutritional counseling to achieve the most amazing results possible.

Remember: Working to achieve a better body and healthier lifestyle is a marathon not a sprint.  Motivation is what gets you started. Habit is what keeps you going.

The post Motivation with Mike Koyack appeared first on X Shadyside.

Robert Beahm is next up in our interview blog series with the X Shadyside personal trainers. Check out the interview below to learn more about his fitness philosophy, specialties, and background.

Exercise Philosophy:

Success is all about a lifestyle change. Committing to health and fitness will lead to goal achievement. Small short term goals will lead to the ultimate long term goals one sets for his or herself. When we find ourselves sidetracked from our goals, it is important to reorient ourselves towards that goal and keep moving. Hard work and dedication can lead to a happier and healthier life.

Specialties:

• My Background in Exercise Science allows me to create individualized exercise prescriptions that are safe, creative and effective.
• With a strong interest in nutrition I can make healthy recommendations in diet and supplementation to help aid in reaching your health and fitness goals.
• I have a strength and conditioning background through a National Strength and Conditioning Association (NSCA) course which provides me with knowledge of resistance exercise training.

I have competed in multiple bodybuilding competitions, applying what I know to my life in order to reach my health and fitness goals. Having experienced success, I strive to help others reach their goals as well.

Education & Certifications:

• Slippery Rock University – B.S. Exercise Science
• University of Pittsburgh – M.S. Health & Fitness (in progress)
• American College of Sports Medicine (ACSM) – Certified Health and Fitness Specialist

The post Success is a Lifestyle Change: Interview with Robert appeared first on X Shadyside.

Kiley Freshwater is next up in our interview blog series with the X Shadyside personal trainers. Check out the interview below to learn more about her fitness philosophy, specialties, and background.

Schedule your personal training session with Kiley today!

Exercise Philosophy

Overall wellness is all about balance. The challenge is being able to find the right balance for you. I want to be your guide to achieving that balance in a safe, fun, and effective way. Choosing to be healthy is half the battle; actually committing to it is a whole other ball game.

Be Fresh. Stay Fit.

Specialties

Food! I’ve had a strong passion for the stuff since I was little, everyone needs it and wants to enjoy it; I am able to help you create a balance between enjoying it and getting the nutrients your body needs. I love applying my nutrition background to fitness. 6 packs are made 60 percent in the kitchen and 40 percent in the gym. Wellness is about an entire lifestyle change.

My background in group fitness and personal training allows me to provide unique exercise prescriptions, incorporating my experience in cardio kickboxing, Pilates, aerobics, and step aerobics.

I am an outdoors enthusiast! Living in West Virginia most of my life, I have come to love hiking, trail running, and mountain climbing. I took a rock wall course while i was a student at West Virginia University.

Education & Certifications

• West Virginia University- B.S. Human, Nutrition, and Foods with minors in Group Fitness and Personal Training
• American Council on Exercise (ACE) – Certified Personal Trainer
• Spinning Instructor- Mad Dog Fitness Certified

The post Be Fresh. Stay Fit: Interview with Kiley Freshwater appeared first on X Shadyside.

Meet Briana Hawkins, Director of Fitness Connections.

Today we are featuring Briana Hawkins, Director of Fitness Connections at X Shadyside, to continue our series on the X Shadyside personal trainers! Learn about her personal fitness philosophy and hear why she believes “quitting is the enemy!” in this exclusive interview.

Schedule your personal training consultation with Briana today!

I have been an avid runner since I learned to walk it seems. I was a competitive athlete in grade school through high school, participating in both cross country and track. I even participated on the track team as a long and triple jumper for 2 years in college. Although growing up I trained more for sprints and jumps rather than long distance, my training habits have changed and I have carried my passion for running into my adult life, participating in numerous 5Ks, 10ks, and most recently my first half marathon.

I have a strong and extensive group exercise background. I like to take various coaching cues and exercises I have acquired through teaching different classes and incorporate them into some of my personal training regimens.

Through instructing group exercises classes along with personal training, I am constantly encouraged to continue my education, learn new cutting edge exercises, and better myself as an overall trainer/instructor.

Stemming from my days as a long and triple jumper, I have always been a great fan and advocate for plyometric and high intensity interval training (H.I.I.T). Although I am not partial to a set gender or age range, I get the best results working with young to middle aged adults with a moderate to strong background in exercise, looking to take their workouts to a greater level.

Exercise Philosophy

“Quitting is the Enemy!”

You will get out of it what you are willing to put into it–it’s your time, your health, your well-being–get the most out of it! Sometimes the fight to get in shape and even stay in shape can be a battle, but I promise in the long run it’s worth every effort you put into it. Your level of energy, mood, resistance to illness and disease, and overall quality of life will all benefit from a regular dose of good old-fashioned exercise.

“Obstacles are those frightful things you see when you take your eyes off the goal.”

Education & Certifications

Slippery Rock University - B.S. Exercise & Rehabilitative Sciences, Minor in Business Administration
American College of Sports Medicine (ACSM) Certified Health Fitness Specialist®
Les Mills BODYPUMP™ & BODYCOMBAT™ Certified Instructor
Johnny G. & Madd Dogg Athletics Spinning® Certified Instructor
ZUMBA® Fitness Certified Instructor
YogaFit® Level 1 Certified Instructor
SilverSneakers® MS-ROM Certified Instructor
American Red Cross CPR & AED Certified

The post Behind-the-Scenes with Briana appeared first on X Shadyside.

Not sure which class is for you? Check out our latest video to get a taste of them all.

The post New Video Featuring Fall Fitness Classes at X appeared first on X Shadyside.

We asked X Shadyside Personal Training Director Erin Stemmler to share her keys to success. Hear what she had to say:

I possess a strong love for running. I became an avid runner about 10 years ago sporadically participating in 5K’s. Since then I have participated in many races, including the Pittsburgh marathon in 2009 and 2010. I enjoy working with individuals who have the desire to become a runner but not sure how to start. Since I was that individual many years ago I know the hard work and determination it takes to become a “runner” !

I specialize in working with individuals and their nutrition. I became very interested in the nutrition side of Personal Training as I learned just how much the body depends and responds to what we put in it! No matter what goals we have nutrition is the key! Heart Health, Brain Health, Weight Loss, Weight Gain, Energy, etc…..all are achieved by following a healthy lifestyle of eating.

“The healthiest eating is straight from the source!”

I also enjoy any and all outdoor activities, from running to mountain biking to hiking, I can usually be found outdoors! I have a true desire to help people achieve their health and fitness goals and love when I get to watch someone transform their life style. It is one of the most gratifying things I have ever experienced!

Exercise Philosophy

With over 10 years of personal training experience I have learned that ANYONE can do ANYTHING they want if they give it 100%. Preparation, planning, and executing are the keys to success.

I saw a quote on a flyer for a boxing match many years ago, and I have used it as my motto for training ever since.

“The choice is simple, either you do it, or you don’t….but the choice is always yours.”

Education Certifications

University of Pittsburgh – B.S. Exercise Science, Specialization in Movement Sciences
National Academy of Sports Medicine – Certified Personal Trainer
NETA – Kettlebell Certified
American Red Cross - CPR & AED Certified

The post Preparation. Planning. Execution. Erin Shares Her Keys to Success appeared first on X Shadyside.

FOR IMMEDIATE RELEASE

Planet Smoothie Pittsburgh Celebrates First Birthday

Owners of Planet Smoothie and X Shadyside Reflect on a Year of Smoothies

Planet Smoothie, the first Pittsburgh area location of the Atlanta-based smoothie franchise, is approaching their one-year anniversary this August and celebrating a year of serving high-quality smoothies and frozen yogurt to locals on Walnut Street in Shadyside.

After a few years of preparing smoothies inside X Shadyside Fitness Center on Walnut Street, owners John & Dana Byrnes took the next step and opened the first Planet Smoothie franchise location in the Pittsburgh market.

Opening Planet Smoothie in a storefront at the first level of the gym was a great fit for members as well as employees. “We were in a unique situation where X Shadyside and Planet Smoothie were in the same building so we managed them together with an already established staff,” said John Byrnes, owner of Planet Smoothie and X Shadyside.

Byrnes is looking to add additional locations throughout Pittsburgh over the next few years. In addition, Planet Smoothie’s corporate level is in growth mode, with a recent announcement of a merger with Tasti D-Lite, a franchise known for their dairy-based soft serve frozen desert with more than 40 locations in New York.

The first opening year also came with a few challenges. “When bringing a new franchise to Pittsburgh, or any area, the challenge is to make sure the customers first visit and impression is a great one,” said Byrnes. “Customer loyalty is a big part of our business success.”

To help customers decide on the post-workout smoothie that’s right for them, Planet Smoothie has organized their smoothie menu into different lifestyle categories. The choices feature protein, weight loss, energy, wellness and cool-blended categories to help people achieve their individual goals.

Planet Smoothie is offering a free catered smoothie party to one customer to say thank you for the community’s support over the past year. For a chance to win, customers must take a photo of their most festive fro-yo toppings or favorite “birthday” smoothie and share it atfacebook.com/planetsmoothiepittsburgh or tweet it to @SmoothiePgh during the month of August. The most festive photo will be selected and rewarded with a catered party for 10.

About Planet Smoothie
With a mission to offer customers a healthier lifestyle by providing natural, performance-based foods that contain less artificial ingredients, Planet Smoothie has grown to more than one hundred franchises across the planet. Recently nominated for the Inc. 5000, Planet Smoothie is one of the fastest-growing companies in America.

The post Celebrating a Year of Smoothies at Planet Smoothie on Walnut Street appeared first on X Shadyside.

The post Special TurboKick Class Tuesday, July 17th at 6:30 PM appeared first on X Shadyside.

Be sure to wear your red, white, and blue!

Body Attack Release 77 – Sunday, July 8 at 11:00 AM

Body Attack Release 82 – Thursday, July 12 at 7:30 PM

Stick around afterward for a Planet Smoothie giveaway!

The post Les Mills Launch Week appeared first on X Shadyside.

PILATES w/ Therese

9:00—10:00 AM

BODYPUMP w/ Corrie

9:00—10:00 AM

SILVER SNEAKERS MS-ROM w/ Therese

10:15—11:00AM

The post 4th of July Business Hours & Class Schedule appeared first on X Shadyside.