Fit2Excel

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John’s Favorite Smoothie

Inspired by his time spent living in Hawaii, John has become a big fan of Laird Hamilton – American big-wave surfer.

Laird Hamilton is a big time surfer who does much more than surf. He loves to use his love for surfing and the water to promote fitness and living a healthy lifestyle. He is a well-known guide for crossover board sports such as tow-in surfing, hydrofoil boarding, and stand-up paddle boarding. Laird has appeared and produced numerous surfing films including the most recent, “Riding Giants”. Because of his accomplishments and his promotion of living a healthy lifestyle, he has appeared on 60 Minutes and The Ellen Degeneres Show to name a few. Athletes such as NBA All Star Joakim Noah from the Chicago Bulls have come to Laird for athletic and nutritional coaching. Living a healthy lifestyle involves eating a proper diet so naturally, nutrition is a big factor in his life. Give his famous smoothie a try!

Learn more about Laird: lairdhamilton.com

Laird’s Smoothie

Start the day with a deliciously nutritious smoothie!

Ingredients

  • 1 tablespoon Catie’s Organic Greens
  • 1 tablespoon Catie’s Vitamin C Plus
  • 1 scoop Neuro 1
  • 2 scoops Muscle Milk protein powder
  • 1 tablespoon Udo’s Oil 3-6-9 Blend
  • 1-2 frozen bananas
  • 1 cup frozen berries (any kind!- blueberries, strawberries, raspberries, blackberries…)
  • ½ cup organic apple or cherry juice or hemp milk
  • ½ cup filtered water

Directions: Put all ingredients in a blender and mix at ice-crushing speed for ~30 seconds.

Want a lighter version?

  • Eliminate the juice (or hemp milk) and substitute ½ cup water, reduce protein powder to just 1 scoop, and use 1 teaspoon oil and half of a frozen banana.

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*UPDATE* MMU Summer Athletic Performance Camp

Starting Thursday, July 2nd, our MMU Summer Camp will MOVE to our Essex location (Fit2Excel, 70 Upper Main Street) on Mondays and Thursdays, same time – 7:30am-8:45am.

Camp will take place at MMU on Wednesdays as scheduled.

Anyone is welcome to join this class for the standard bootcamp drop in rate, or use your punchcard/membership.

View full schedule here.

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Summer Camp Registration!

It’s that time of year again – summer is, believe it or not, just around the corner!

Looking for a way to have an edge on your opponents or simply run faster, move quicker or gain more strength and power? Campers (youth and adults alike) will improve their cardio-vascular strength and endurance as well as improve dynamic flexibility while developing sport specific speed, quickness, power and agility. We specialize in non-traditional exercises that will increase your athleticism and functional strength. This camp is ideal for athletes looking to gain an advantage on their fall sports competition and to maximize their chances of preventing injuries.

Registration is now OPEN!

 

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Get Ready for MAY MADNESS!

Ready to shake things up, reenergize yourself, or just have fun after a long winter? Join our trainer Sandy for May Madness! Each week there will be a different express workout for you to try. Each class (except Foam Roller) will have 2 levels that you can follow based on your fitness ability and is 35 minutes long. These classes will take place on Wednesdays 9:30am to 10:05am and from 6:30pm to 7:05pm during the month of May.
  • Week 1 – HIIT it! – High intensity interval training is an extremely effective workout that burns fat & gets your body in top condition. It involves alternating short intervals of high-intensity, all-out exercise with short intervals of rest. This is a fast effective type of workout that can be done anywhere. We will use bodyweight resistance and plyometrics in this class.
  • Week 2 – TRX/KB STRENGTH TRAINING – Using TRX bands and kettlebells, we will do a combo workout that will challenge your entire body. When you train with the TRX, every movement is a core movement & you develop real strength that will help you perform better in any activity. Kettlebells have the ability to combine strength training, cardiovascular fitness & flexibility training in one workout.
  • Week 3 – KEEP ON ROLLING! –Don’t be fooled by its minimalist, no frills appearance. A foam roller is one of the most valuable, inexpensive & versatile pieces of gym equipment out there. It can help release tension in your connective tissues & work out kinks & knots in overused muscles. Plus it can even be used as a strength-training tool, helping to engage key muscles you want to tone. In this class, we will explore both techniques to further work on your physique. IF YOU HAVE A ROLLER, PLEASE BRING IT TO CLASS!
  • Week 4 – CARDIO/CORE FUSION – Combine cardio & core into one fast & furious workout to feel the burn & torch those calories. A combo of two areas that everyone always wants to work out, push yourself to ramp up the intensity and burn, baby burn!

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ACL Injuries

Hey – it’s Jorie here. Did you know that impaired control of the hip and trunk can increase the likelihood of ACL tears? For example, abdominal muscle fatigue contributes to hamstrings injuries. Patients with ankle sprains have shown a delay in onset of gluteus maximus and medius activation. It’s all connected!! Don’t just strengthen around the injury, strengthen the whole body to prevent further injury! Not sure where to start? Set an appointment with us and we’ll set you on the path to injury prevention!

Our Commitment

Established in 2008, family-owned and operated Fit2Excel provides a unique combination of services  from group fitness, to athletic performance training, and injury rehabilitation to neuro-cognitive concussion testing. As a Certified Athletic Trainer and Strength and Conditioning Coach, owner John Stawinski combines his education and experience to provide performance enhancement training during and after injury rehabilitation. Sheila Stawinski is an expert in Sports Psychology and serves as Leadership Director to varsity sports captains at three area high schools. Both John and Sheila have worked with National and Olympic level athletes from the Olympic Training Center in Lake Placid, New York. F2E offers a comprehensive, customizable approach to enable individuals to “do the most to be their best.”

Contact

14 Corporate Drive
Essex Junction, VT

(802) 871-5423
(802) 857-5074 fax
Email F2E
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