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Get to know the team David Trumbore a.k.a. Gandalf the Grey, Stud Fun Facts: ​​ Used to be excellent rock climber Once did 36 fingertip chin-ups on a door jam Is a magician Acted in plays Won a food-eating contest Amy Kha a.k.a. Smooth, Spud Fun Facts: ​​ ​ Favorite exercise: Pullups Likes to paint Enjoys watching cooking and baking competition shows Experienced the thrill of skydiving Lynette Jernigan a.k.a. Chameleon/Camo, Thud Fun Facts: ​ ​ Has 2 rescue dogs Works with local rescues Has been training in martial arts for over 10 years (MMA, Brazilian jiu jitsu, boxing / kickboxing) Has done makeup artistry since middle school (from theatre makeup to weddings) Original career path was in culinary arts but switched to food science Worked in corporate America for 15 years Can read music Did ballet from age 4 through college Justin Glose a.k.a. Thor, Crud ​Fun Facts: ​​ Sports fanatic Go Phillies! Loves his dog, Harley Jon Kernaghan a.k.a. Nova, Jonny, Pud Fun Facts: ​​ ​ Favorite exercise: Back squats Enjoys playing video games, guitar, and watching sports – especially Ice Hockey. Go Flyers! My girlfriend and I have two cats – Claude and Jack. Claude was named after longtime Flyers captain, Claude Giroux Matt Molloy a.k.a. Ironman Fun Facts: ​ I have a rescue dog named, Bear, the Samoyed I completed the IRONMAN Triathlon I was a former Strongman and Powerlifting competitor I love cameras (videography and photography) Cassie Tea a.k.a. Sweet Tea Fun Facts: ​​ Has two doggos: Bambi and Nala Lived in the Middle East for eight years Favorite authors: C.S. Lewis and Donald Miller Does Brazilian Jiu Jitsu with her husband on date night Enjoys watching Bluey with her bonus son Can build IKEA furniture Vince Mendola a.k.a. Godfather, Nono, V, Enzo Fun Facts: ​​ Avid fish keeper with 5 tanks and over 50 fish and coral Favorite exercise: (not best for me but favorite) super set seated shrugs with dumbbell concentration curls Loves dogs (and cats) In recovery Colleen Kaufman a.k.a. The Glue Fun Facts: ​​ I had perfect attendance in high school for 2 years Only missed 3 days of all 4 years in high school Alina Besarab a.k.a. The Mascot Fun Fact: I enjoy making costumes and props for gaming, K-pop and a variety of shows in my free time Ramona Neidig a.k.a. Eagle Eye Fun Facts: ​ Seldom met a book I didn’t like Have a killer potato salad recipe Disfruto practicando español. ¿Te gustaría charlar conmigo? (Translation: I like to practice Spanish. Would you like to chat with me?)

Click Me Help! I can't afford your services PERSONAL TRAINING The difference between exercise and being trained iS the RESULTS! Personal Training with David Trumbore PT, DPT, CSC, CWT, CPI, CFNP [currently booked] Personal Training with Amy Kha BS, NASM-CPT, Pn1, CFNP [currently booked] Personal Training with Justin Glose BS, MS, ATC, NSCA-CSCS, CFNP [currently booked] Personal Training with Jon Kernaghan BS, CE-CPT, CFNP [currently booked] Personal Training with Lynette Jernigan BS, ASCS, CFS, NASM-CPT & BCS, CFNP, CIMHP [currently booked] Personal Training with Matthew Molloy BS, NSCA-CSCS, CFNP Personal Training with Cassie Tea MS, SCCC ​ Perhaps the most important part of your program's success is the initial examination. This crucial evaluation process allows us to prescribe, progress and monitor your training to ensure that you achieve YOUR goals as quickly and safely as possible. ​ Our evaluation process sets us apart from all other training facilities and is extremely detailed and thorough. Your initial evaluation will be performed by Dr. David Trumbore and one other certified personal trainer. Please allow yourself 90 minutes for the initial evaluation ​ Your evaluation will include a review of the following: your past medical and surgical history, dietary supplements and medications, eating habits, past or current injuries and health/fitness goals. This will be followed by a physical examination, musculoskeletal evaluation and an age and activity - appropriate fitness assessment. The evaluation culminates with our detailed discussion of all the results and a game plan to move forward with your personal training. ​​ ​ Initial Evaluation: $175.00 ​ After the initial evaluation, we will prescribe, monitor and progress your individualized and goal-specific fitness program. We understand that this involves a considerable commitment of your time, energy and money. Therefore, we are pleased to offer the following training packages. ​ (A minimum commitment of 10 training sessions is required). All training sessions are 55 minutes.

Jonathan Kernaghan BS, ACE-CPT, CFNP jkernaghan@elitept f.com Get to Know Jon Better Jon earned his bachelor’s degree in Exercise Science from West Chester University. The exercise science curriculum prepares individuals to prescribe and administer exercise programs in a variety of clinical settings. Following his graduation from West Chester University, Jon obtained his personal training certification through the American Council on Exercise (ACE). ​ Like all other EPT trainers, Jon is also a Certified Functional Nutritionist (CFNP). This certification allows Jon to provide nutritional counseling from a holistic perspective.​ ​ Instead of rigid and fad diets that in the end fail, Jon helps clients make permanent nutritional changes. He does this by helping clients develop healthy eating habits that are scientifically accurate and clinically proven while being sustainable. ​ Before joining EPT in 2023, Jon worked as a Corporate Fitness Manager and Personal Trainer in Philadelphia at One Liberty Place. He managed the corporate fitness center, constructing personal training programs, and teaching group exercise classes. ​ Jon has a diverse clientele which allows him to utilize his knowledge of musculoskeletal systems to analyze each client's abilities while training. Jon's passion, educational background, clinical experience, and both personal training and nutritional certifications allow him to help his clients prevent disease and promote health.

David Trumbore PT, DPT, CSCI, CWT, CPI, CFNP dtrumbore@eliteptf.com Get to Know Dave Better David Trumbore PT, DPT, CSCI, CWT, CPI, CFNP is the owner and director of Elite Personal Training and Fitness Solutions. With 40+ years of experience, Dr. Trumbore has developed an expertise in the comprehensive evaluation, management and training of fitness clients. He has a particular interest and is an authority in the complexities of weight management. Additionally, as a Dr. of Physical Therapy, he is an expert in the evaluation and treatment of musculoskeletal disorders and has helped thousands of clients reach their rehabilitation and fitness goals. ​ Dr. Trumbore graduated Magna Cum Laude from Temple University in 1983 with a baccalaureate degree in Physical Therapy. He earned his Doctoral degree in Physical Therapy and graduated Summa Cum Laude High Honors (4.0 GPA) from Widener University in 2006. He also holds the following advanced certifications: Certified Strength and Conditioning Instructor, Certified Weight Trainer, and Certified Pilates Instructor. ​ Dr. Trumbore has significant advanced continuing education in nutrition and supplement prescription and is a Certified Functional Nutritionist. He lectures on physical therapy and fitness-related topics and teaches a seminar he created called Why You Are Not Losing Weight.™ He has taught at Temple University, Arcadia University and Harcum Junior College. Additionally, he has guest lectured at local Philadelphia hospitals and has spoken on the radio on wellness initiatives. ​ ​ MEMBERSHIPS ​ International Weight Lifting Association National Strengthening and Conditioning Association APTA ​ ​ CERTIFICATIONS ​ Certified Pilates Instructor (CPI) #1331 Certified Strength and Conditioning Instructor (CSCI) # 1159 Certified Weight Trainer (CWT) # 020044 Certified Functional Nutrition Professional (CFNP) 169934 CPR – BLS Healthcare Provider ​ ​ HONORS AND AWARDS ​ Graduate of Widener University, Suma cum Laude, 2006 Graduate of Temple University, Magna cum Laude, 1983 Selected to present Widener Outstanding Doctoral Case Study: A Case Report of Pharmacovigilance with Implications for Physical Therapy at Widener University's 2006 Annual Research Symposium ​ Read Dr. David Trumbore's curriculum vitae PUBLICATIONS Trumbore D. Statins and Myalgia: A Case Report of Pharmacovigilance with Implications for Physical Therapy . Case report published in Differential Diagnosis for Physical Therapists 4th Edition. Goodman, Snyder 281-282. ​ Snyder-Mackler L, Bork C, Bourbon B, Trumbore D. Effect of helium-neon laser on musculoskeletal trigger points . Phys Ther. Jul 1986;66(7):1087-1090

Lynette Jernigan BS, ASCS, CFS, NASM-CPT & BCS, CFNP, CIMHP ljernigan@elitept f .com Get to Know Lynette Better Lynette is our Clinical Director of Nutrition Services and Director of Business Development at EPT Lynette Jernigan is a Certified Personal Trainer through the prestigious National Academy of Sports Medicine (NASM). NASM is accredited through the NCCA. This accreditation is the gold standard in the fitness industry. Lynette graduated from Delaware Valley University with a Bachelor of Science in Food Science and Technology. She has 17 years of experience in the food industry as a consumer goods research scientist. ​ Like all personal trainers at EPT, Lynette is a Certified Functional Nutritionist (CFNP) and holds multiple other impressive credentials: ​ ​ Certified Food Scientist (CFS) Behavioral Change Specialist (BSC) Integrative Mental Health Provider (CIMHP) Applied Sensory and Consumer Scientist (ASCS) Lynette has trained extensively in boxing, wrestling, and MMA. Since 2014, she has focused heavily on Brazilian jiujitsu. Currently, she coaches at Fundamentals Jiujitsu in Glenside, where she leads the women's program. ​ L ynette has a passion for health and wellness. She has multiple certifications in nutrition and personal training, an extensive career in the food industry and a robust background in psychology. This combined with her corporate experience gives Lynette a unique perspective and skillset for personal training and business management at EPT.

Cassie tea ms, sccc ctea@eliteptf.com Get to Know Cassie Better Cassie Tea, MS, SCCC, is a certified collegiate strength and conditioning coach and a mental performance consultant. She graduated from Michigan State University with a bachelor’s degree in Kinesiology where she became a full-time strength coach for Olympic Sport teams including baseball, softball, soccer, swimming and diving, gymnastics, tennis, and wrestling. She went on to Miami of Ohio University to earn a master’s degree in Kinesiology and Health with an emphasis in psychosocial sport studies. Following graduate school, Cassie relocated to Doha, Qatar obtaining a teaching assignment at Qatar University where she taught a variety of sport science courses. Topics included exercise testing and prescription, exercise and aging, exercise physiology, sport psychology and the application of goal setting, imagery, and motivation. She is currently completing her PhD in Health and Human Performance at Concordia University Chicago. Athletic Background Cassie has played and competed in a variety of sports over the past 30 years. Her background includes individual and team sports such as varsity competitive cheerleading, dance, track and field, snowboarding, and sprint triathlons. In addition to her experience as an athlete and collegiate strength and conditioning coach, Cassie has coached both middle school and varsity competitive cheerleading. Today, she is pursuing an expertise in the martial art of Brazilian Jiu Jitsu. Training Philosophy Cassie’s wealth of experience has provided her the framework needed to help individuals from all levels reach their highest performance potential. She believes that successful outcomes require positive collaboration between coach and client grounded in respect, integrity, and transparent communication. It is her mission to lead clients strategically through scientifically sound programs that help them reach their health and wellness goals both in and out of the training room.

Amy Kha BS, NASM-CPT, Pn1, CFNP akha@elitept f.com Get to Know Amy Better Amy is the Operational Leader at E PT Amy divides her time between managing the clinical team while also providing personal training and nutrition services to EPT's clients. ​ She graduated from Temple University with a bachelor's degree in Kinesiology. Kinesiology is the scientific study of human movement, which makes her an expert in understanding the biomechanics of exercise. ​ After graduating, Amy obtained her personal training certification (CPT) from the prestigious National Academy for Sports Medicine (NASM). This certification is NCAA-accredited and in the fitness industry, NCAA accreditation is the gold standard. In addition, she is also a Certified Functi onal Nutritionist (CFNP). This nutritional certification allows Amy to provide nutrition counseling from a holistic perspective. Rather than prescribing rigid and fad diets or only addressing symptoms, Amy helps clients make permanent nutritional changes by developing healthy habits that are safe, sound, scientific and sustainable. Amy has a diverse clientele which allows her to utilize her knowledge of musculoskeletal systems to analyze each client's abilities while training. ​ She has a keen ability to prescribe, customize, progress and monitor exercise programs. This allows her clients to achieve their goals in a safe and effective manner. Training with Amy will improve your everyday movement and flexibility, build strength, improve body composition, and promote overall health and wellness. ​ Health, wellness, and fitness are about getting comfortable with the uncomfortable which is why Amy has a passion for helping clients achieve their goals in a challenging yet comfortable atmosphere.

matthew molloy BS, NSCA-CSCS mmolloy@eliteptf.com Get to Know Matt Better Matthew obtained his BS in exercise science from the University of Pittsburgh, where he taught a variety of group exercise classes to staff and students. Classes included high-intensity interval training (HIIT), cycling, kickboxing, aerobics and strength and conditioning. Matt is also a Certified Strength and Conditioning Specialist (CSCS) through the prestigious National Strength and Conditioning Association. His CSCS is an elite and advanced certification which emphasizes anatomy, biomechanics, bioenergetics, nutrition and sport psychology. After graduation, Matt spent 6 years at The Lion’s Den Elite Training Facility in Colmar, PA, where he trained clients ranging from general populations of all ages to competitive athletes in the sports of strongman, powerlifting, and ultra endurance racing. During this time, Matt took up competitive lifting himself. He has competed in numerous strongman and power lifting events. Matt is justifiably proud to have completed his first IRONMAN triathlon. In a unique career move, Matt moved cross country to the state of Washington. He spent two years assisting as a strength and conditioning coach for the U.S. Army’s Holistic Health and Fitness Program. Matt worked with a battalion of 500 soldiers. His role was to educate, coach, and support service members on the exercise science skills needed to help reduce injury/disability rates while also increasing baseline performance to allow soldiers to be better prepared for all tasks related to their job. Matt is passionate about helping clients develop healthy habits that last a lifetime. With his impressive credentials and clinical experience, Matt is a welcome and valuable addition to the EPT team.

2022 health topics 1/3/22 - Sarcopenia 1/10/22 - Chia seeds 1/17/22 - Creatine 1/24/22 - Happy gut 1/31/22 - Soda 2/7/22 - Testosterone 2/14/22 - Vegan 2/21/22 - Grapes 2/28/22 - Mushrooms 3/7/22 - Inflammation 3/14/22 - Thyroid 3/21/22 - CoQ10 3/28/22 - Animal v. plant protein 4/4/22 - Fiber 4/11/22 - Dark chocolate 4/18/22 - Magnesium 4/25/22 - ED 5/2/22 - Eggs 5/9/22 - Ka'Chava 5/16/22 - Spot reduction 5/23/22 - Unhealthy proteins 5/31/22 - Carrageenan 6/6/22 - Urine 6/13/22 - Superfoods 6/20/22 - Watermelon 7/5/22 - Resveratrol 7/11/22 - Blood pressure 7/18/22 - NSAIDs, ginger, turmeric 7/25/22 - Prostate cancer 8/1/22 - Sugar 8/8/22 - Sugar alternatives 8/15/22 - Sitting disease 8/22/22 - Age and muscle loss 8/29/22 - Salt 9/5/22 - Colostrum 9/12/22 - Processed food 9/19/22 - Alkaline diet 9/26/22 - Digestive enzymes 10/3/22 - Wine 10/10/22 - Apples 10/17/22 - Vitamin D 10/24/22 - Lactoferrin 10/31/22 - Echinacea 11/7/22 - Who ya gonna call 11/14/22 - What is wellness? 11/21/22 - Lets talk turkey 11/28/22 - Different voices, same message 12/5/22 - Managing long covid-19 symptoms 12/12/22 - How to pick the right probiotic 12/19/22 - From fog to focus 12/26/22 - Important update on dark chocolate

Bashing bro science Learn the difference between bro science and real science! Bashing Bro Science with Dr. Dave Play Video Play Video Bashing Bro Science with Dr. Dave EPISODE 13 - Special Rant Play Video Play Video Bashing Bro Science with Dr. Dave EPISODE 12 - Is Spot Reduction a Myth? Play Video Play Video Bashing Bro Science with Dr. Dave EPISODE 11 - Diet Disaster Play Video Play Video Bashing Bro Science with Dr. Dave EPISODE 10 - Intermittent Fasting Play Video Play Video Bashing Bro Science with Dr. Dave EPISODE 9 - Physicians: Part 2 Play Video Play Video Bashing Bro Science with Dr. Dave EPISODE 8 - Physicians: Part 1 Play Video Play Video Bashing Bro Science with Dr. Dave EPISODE 7 - Protein Timing Play Video Play Video Bashing Bro Science with Dr. Dave EPISODE 6 - "Shredding Exercises" Play Video Play Video Bashing Bro Science with Dr. Dave EPISODE 5 - Behind the Neck Exercises Play Video Play Video Bashing Bro Science with Dr. Dave EPISODE 4 - Knee Extension Play Video Play Video Bashing Bro Science with Dr. Dave EPISODE 3 - The Best Time to Train Play Video Play Video Bashing Bro Science with Dr. Dave EPISODE 2 - Red Meat Play Video Play Video Bashing Bro Science with Dr. Dave EPISODE 1 - Dairy Play Video Play Video Bashing Bro Science with Dr. Dave (Introduction 3/3) Play Video Play Video Bashing Bro Science with Dr. Dave (Introduction 2/3) Play Video Play Video Bashing Bro Science with Dr. Dave (Introduction 1/3)

Benjamin Franklin is thought to have said that the only certain things in life are death and taxes. Let’s add aging to that list. Aging is inevitable, but it doesn’t have to be awful. Whether you're concerned about weight gain, skin wrinkles, sex drive or chronic disease - healthy aging is a hot topic these days. Modern medicine has increased longevity. People in the US are living much longer, but unfortunately this does not always equate to living well. For some, aging is a fearful thought. It is associated with deteriorating mental and physical health and the potential for long-term care. For others, aging is associated with the “golden” years - a happy retirement with more time to relax, spend time with the grandkids or pursue hobbies. Aging is an intriguing phenomenon. Why is it that one 70-year-old is socially active, plays tennis and enjoys a good quality of life while another requires nursing home placement? How can one older man still jog and swim while another shuffles stooped over while using a walker? Wanting to age well is normal and a desirable goal. Just be cautious. An interest in healthy aging may sway you toward anti-aging schemes such as restrictive diets, miracle supplements or expensive, alternative treatments that claim to postpone or even reverse the aging process. There's no quick fix when it comes to healthy aging. The key to healthy aging is a healthy lifestyle. This includes proper exercise, sustainable healthy eating habits, appropriate age-related supplements, stress management and sleep hygiene. Adopting and maintaining a healthy lifestyle is serious business. Very serious. Consider the alternatives. Feeling overwhelmed? Do these lifestyle changes seem too daunting to achieve on your own? Let us help. Elite Personal Training and Fitness Solutions can help make your senior years something to anticipate, not dread. Call for a healthy aging consultation today!

Elite Personal Training and Fitness Gallery

Our Mission Statement Elite Personal Training and Fitness Solutions seeks to help our clients promote health and prevent disease by providing the highest level of individualized personal fitness training and accurate and sustainable nutritional advice.

Virtual consultation Obviously, some services such as personal training and physical evaluations require face-to-face contact. However, we are offering virtual consultations for weight loss, nutritional counseling, supplementation recommendations and our retainer Q&A service. ​ Please contact our office to explore how we can help you during the these trying Covid-19 times. We can create payment plans for individuals and families/groups

The relationship between Covid-19 and body weight

Click Me Help! I can't afford your services Weight management & Nutrition counseling ​ Weight Loss and Weight Management Prescription Counseling If you are like most Americans, you have attempted to lose weight. You have tried the latest diets, taken the advice of a friend who lost weight and have listened to the celebrity and fitness gurus. But unfortunately, you have either been unable to lose weight or lost weight only to gain it back - and then some. Weight loss is a complicated and complex topic and requires management, oversight and accountability in many aspects of life. David Trumbore PT, DPT, CSCI, CWT, CPI, CFNP can help you finally succeed! He is an expert in the science of weight management and has created and taught a trademark seminar called Why You Are Not Losing Weight.™ After a thorough evaluation which includes review of your past medical history, current eating patterns, medications and supplements, exercise program (if any) and goals, Dr. Trumbore will prescribe and monitor individualized and goal-specific healthy eating patterns, nutritional supplementation and exercise. ​ Initial Consultation – $175 Counseling/Support Sessions – $100/hour ​ ​ Miriam first came to us with the goal of wanting to improve her exercise habits so she could feel and move better. She initially came in with myofascial pain syndrome in the upper trapezius which often gave her severe headaches. On top of this, she was pre-diabetic and had a torn pectoral muscle from the summer before. She had an all-or-nothing attitude towards fitness especially since she was used to those boot camp classes where they run you through the ground and acquired pain and injuries from it. ​ Miriam is a rehab physician so she understands the importance of her health and how exercising regularly along with managing her nutrition will help her live a higher quality life. Since training at EPT, exercise has become a habit for her because she no longer has any complaints of myofascial pain and headaches are a rare occasion! Not only has she been able to manage her weight but also decreased by 5.5 inches in her waist. Best of all, her A1C levels went from pre-diabetic (5.7) to the normal range (5.2)! Miriam’s consistency and hard work ethic have earned her August 2021 Client of The Month (Check out our website to read more). Some of her wins include going from 1:40s. to 4:31s. plank and 0 to 20 pushups with good form due to her working and strengthening her muscle imbalances. When you marry the concepts of consistency in training and nutrition, you get results like Miriam. She’s decreased her overall pain while increasing energy, strength, flexibility, cardiovascular fitness, and living a higher quality life! Our client Steve first started training with us in August 2021. When he came in, he had described himself as being a mess in terms of the way he ate, the lack of exercise, and being at a desk majority of the time due to his work. He developed high blood pressure and had other orthopedic conditions that caused him to have some pain and decreased mobility when doing certain movements. Steve’s eating habits were extremely unhealthy but he came in with the goals of wanting to lose weight, get off the blood pressure medicine, gain strength, and manage his eating patterns in a sustainable way. Steve is the epitome of what consistency is since training at EPT. He has lost 40+ pounds resulting in a 6-inch decrease in the waist! His mobility, cardiovascular health, and strength have all improved in great strides because he always puts in 110% each training session. Also, a big part of the progress he made was how he was able to maintain a sustainable eating pattern even now until today. His hard work and consistency have awarded him November 2021 Client of The Month (Check out our website to read more of his accomplishments). He is just a great human being to work with because he is always up for the challenge (see our challenge board and what he's in the lead in)! ​ Steve has achieved phenomenal results and is continually doing so with his dedication and consistency! Our client Aimee first started training with us in March 2022. An interesting thing is that she is a virtual client that trains 3 times a week! She was a bit skeptical at first about how training only virtually would get her any progress having very little equipment and no in-person interaction. After having the initial consultation, receiving the bag of equipment EPT sent to her, and breaking down how the process would go with her trainer, in just 6 weeks, she had made progress she would never have thought was possible. In those first 6 weeks of consistent training and already impeccable eating habits, she dropped 9 lbs and decreased her waist circumference by 2.5 inches. Not only did she achieve this but also improved her strength and endurance goals by going from 0 pushups to 28 pushups with good form and also increasing her plank from just under 2 minutes to over 7 minutes! ​ Aimee had watched various at-home exercise videos on YouTube and they didn’t accomplish much of anything. However, after 6 weeks of virtual training, she said "I’m seeing results and feeling better than I’ve felt in years." Consistency is key and she is continually progressing in all areas of fitness. ​ Aimee's results were truly amazing because of her motivation, commitment, and great work ethic! Karen first came to EPT for an initial consultation in January 2021. She was discouraged and frustrated that she had “let herself go” and was feeling the consequences physically and emotionally. She developed high blood pressure, high cholesterol, arthritis, depression, and significant cardiovascular issues. Additionally, she had multiple orthopedic surgical procedures in the past that left her confused and leery as to how to move forward regarding exercise. Karen’s eating habits had become exceedingly unhealthy. Additionally, at the time of her initial evaluation, she was taking six different types of medication Karen came to EPT with the goals of wanting to lose weight, strengthening her muscles, and becoming healthier overall. Karen's story is nothing short of amazing! In six weeks of eating properly and diligently and training at EPT, she was able to drop one clothing size, discontinue her blood pressure medicine, and developed noticeable gains in balance and muscle tone. In six short weeks, Karen transitioned from being depressed to being encouraged and proud that she was featured on our website as our March 2021 Client of The Month. Karen was wonderful to work with due to her great worth ethic and sense of humor throughout her training. Ultimately, Karen lost 70+ pounds and radically changed her health profile. She felt better, look better, and no longer required her prescription medications! Karen’s results were amazing because her effort, commitment, dedication, and perseverance were amazing!

2023 health topics 1/2/23 - New year, new me? 1/9/23 - The role of CoQ10 in aging 1/16/23 - Chlorophyllin cancer protection 1/23/23 - Covid-19 and the gut microbiota 1/30/23 - Breakfast cereal 2/6/23 - Effects of smoking on the body 2/13/23 - Cinnamon and cognitive function 2/20/23 - Mushrooms and memory 2/27/23 - Frozen foods 3/6/23 - Cold exposure 3/13/23 - Erythritol - Not so sweet after all 3/20/23 - Pull out and replace those plug ins 3/27/23 - Medical mushrroms 4/3/23 - The scoop on protein shakes and powders 4/10/23 - Choosing the best avocado oil 4/17/23 - Add avocados to your diet 4/24/23 - Broccoli 5/1/23 - Cinnamon 5/8/23 - Reduce stress through diaphragmatic breathing 5/15/23 - Exercise helps manage mental health 5/22/23 - May is national salad month 5/29/23 - Seven foods to avoid when dining out 6/5/23 - What's so hot about HIIT? 6/12/23 - Cantaloupe 6/19/23 - Sucralose just got scarier 6/26/23 - Snacking 7/3/23 - National blueberry month 7/10/23 - Corn, the Vegetable with the Bad Rep 7/17/23 - Himalayan Salt, Help or Hoax? 7/24/23 - Ozempic, Is it right for you? 7/31 - Mango, a sweet treat 10/23 - Asparagus 10/30 - Inexpensive sources of protein 11/6 - Benefits of VO2 max testing 11/13 - What should I do on my days off from training at EPT? 11/20 - Chicken soup 11/27 - What is addiction? 12/4 - Functional foods 12/11 - Depression and anxiety 12/18 - Merry Christmas 12/25 - How does exercise help menopause? 8/7 - Detraining 8/14 - Tomatoes are a superfood 8/21 - Address your stress 8/28 - Protein bars 9/5 - Survival of the fittest: VO₂ Max and Longevity 9/11 - Nitric oxide and humming 9/18 - Alphabet Soup: Understanding RDAs and Other Values 9/25 - Plant-Based Propaganda 10/2 - Snacking During the Football Season 10/9 - Cholesterol controversy 10/16 - Why you should read EPT publications

career opportunities Elite Personal Training and Fitness Solutions enjoys a stellar reputation. EPT was awarded the Montgomery County's 2023 Best in Wellness: Personal Training. We provide scientific and high-end personal training along with other wellness services. We truly take pride in our results! Elite has high standards and expectations for all staff. In return, our team enjoys excellent working conditions, competitive salaries with bonus structures, numerous benefits, and advanced and unique professional training. We anticipate full-time future growth positions at our Huntington Valley studio and are currently interviewing for a position in our new satellite studio in the Philadelphia Navy Yard. Before applying, review and become familiar with the entirety of our website! Applicants MUST have a minimum of a bachelor’s degree in an exercise science related field and a current personal training certification. Interested and feel like you are a good match? ​ Contact Amy Kha BS, NASM-CPT, Pn1, CFNP at akha@eliteptf.com for more information

Philosophy of Training The pursuit of health and fitness can be confusing! It seems there is always a special program, piece of magical equipment or app that is being touted as the quick and easy solution to your wellness needs. These marketing schemes are often ineffective, unsustainable, unsafe and sometimes downright wacky! Elite Personal Training and Fitness Solutions gives you a scientific and effective alternative. We provide you with expert and science-based personal training that is specifically designed for your current needs and then progressed as you make improvement. Many things set us apart and especially our evaluation process! It is not possible to safely and effectively prescribe, progress and monitor your exercise program without a detailed assessment of your musculoskeletal condition, health and medical status, medications, eating patterns, current and past injuries, motivation level and goals. ​ Y our evaluation will include a review of the following: your past medical and surgical history, dietary supplements and medications, eating habits, past or current injuries and health/fitness goals. This will be followed by a physical examination, musculoskeletal evaluation and fitness assessment. The evaluation culminates with our detailed discussion of all the results and a game plan to move forward with your personal training. ​ Our programs are delivered with the highest level of expertise and are comprehensive lifestyle plans. Our training includes: ​ resistance exercises (weights, dumbbells, tubes, bands, machines, and core balls) working on flexibility (stretching) functional training (emphasis on the core and body mechanics) cardiovascular conditioning nutrition counseling (eating sensibly without hopping on the diet bandwagon) supplement recommendations Our high-end training is goal-specific and safety-oriented. Rather than performing standard or "cookbook" exercises, you will receive an individual program that provides the maximum return for achieving YOUR goals. While we have the scientific background and expertise to know how to create and manage your fitness training, we also consider your thoughts, feelings and perspectives as we develop an individualized approach for you. Your input is critical in helping us design an ever-changing program that can meet your fitness, health and nutritional needs. Training at Elite Personal Training and Fitness Solutions will help you lose body fat, build muscle, enhance athletic performance and improve your overall health. Our programs will lower your risk of heart disease and diabetes, improve your mobility and balance, reduce your risk of injury and make you feel and look better! The difference between working out on your own and being trained is the RESULTS! Come train with us and finally succeed in changing your health!

Many drugs can increase the risk of falls. The more you take, the greater the chance. Some medications are well known for side effects that increase a person's risk of falling. Doctors prescribe anti-hypertensive medications to keep blood pressure under control and decrease the risk of stroke and heart failure. However, these drugs can cause blood pressure to get too low when you stand up from a lying or sitting position (orthostatic hypotension). This happens commonly in older folks. The result is lightheadedness and feeling faint, which can easily lead to a fall. Medications that suppress the central nervous system are among those most likely to contribute to falling. They reduce alertness and cause slower reactions and movements. These include: Anti-anxiety drugs, such as diazepam (Valium) and lorazepam (Ativan) Diphenhydramine (Benadryl), an older antihistamine . Because it causes drowsiness, it is the most popular ingredient in over-the-counter sleep aids like Nyquil, Sominex, and Unisom. It is often combined with pain medications, such as acetaminophen (Tylenol PM), ibuprofen (Motrin PM, Advil PM), and naproxen (Aleve PM). Prescription medications to treat overactive bladder , such as oxybutynin (Ditropan) and tolterodine (Detrol). Tricyclic antidepressants. Most often doctors prescribe these types of antidepressants, such as amitriptyline (Elavil), to help relieve chronic pain, especially nerve pain. Prescription sleep drugs, including zolpidem (Ambien), zaleplon (Sonata), and eszopiclone (Lunesta). Narcotics (opioids), such as codeine, hydrocodone (Vicodin), oxycodone (Percodan, Percocet), hydromorphone (Dilaudid), and fentanyl (Duragesic). To learn more about ways to stay safe, healthy, and on your feet, consider an Elite Aging Package! ​ ​ ​ Medications that Increase Your Risk of Falling