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Shenandoah Powerhouse Gym & Fitness Center
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Turnin' up the heat with Powerhouse Group Fitness. Remember classes are always free for members ! Join in and feel the burn:)
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An oldie, but a goodie. The more time I spend in the gym, focusing on my goals and helping our awesome members achieve theirs, the more I appreciate this little confessional. Hope you enjoy!

How I got my superpowers
BY WAYNE WILLIAMS Jun 4, 2016

Growing up, I was the kid with comic books stacked to the ceiling and every action figure ever created for DC Comics and the Marvel Universe.

I also was the kid with a 6-foot-3 older brother whose No. 1 superpower was making just about anything he tried look easy (except math. Math was his Kryptonite.) And, like most big brothers, he had the super-annoying power to say and do exactly the things to make me go ballistic.

So, after years of sibling torture at his hands, I made the only logical choice that a slightly built 10-year-old with an overdeveloped imagination could: I would become a superhero -- faster than the Flash, stronger than the Hulk, and with the courage of Captain America!

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There were some obstacles. The internet didn’t exist back then, and superhero movies weren’t released on a weekly basis like they are today. So I took my hero-in-training cues from magazines like Muscle and Fitness, and Flex. They featured real-life versions of heroes, like Arnold Schwarzenegger, Lee Haney, and Bill Kazmaier.

Taking their direction, each day I’d follow up baseball practice and homework with 60 minutes on the DP Universal Machine; my own shiny at-home workout apparatus with, unfortunately, countless confusing attachments and enough cables to provide high speed service to every home on the East Coast. And although the hours of sweat on the DP machine didn’t awaken a dormant superhero gene, it did give a skinny kid a ton of confidence and an appreciation for hard work and consistency.

Seven years and multiple gym memberships later, I had gained enough confidence to step on stage and compete in my first bodybuilding competition; the reward for all the hard work I’d invested in pursuit of hero-dom. The competition experience was quite similar to showing off your work at an art exhibit, or presenting a term paper before the class.

In fact, after the first 15 to 20 seconds of posing, you forget that you’re center stage before dozens of strangers, oiled from head to toe, and striking awkward poses to a hard rock beat. With competition, there was also the requisite to make a hefty investment in Johnson & Johnson’s baby oil (you can’t go with the generic stuff, it breaks you out) and the requirement to shave from ears to ankles. Sadly, it would take another 15 years before my body re-grew the hair.

In the 20 years that followed the competition, I lived in three states, seven cities, and belonged to eight different gyms. Each move was a pretty big life adjustment. But, having a gym to call home always made the transitions easier. It was almost like I could walk through the door of a new gym, click my heels three times, and immediately feel at home (I would advise against trying this with ruby slippers; most gyms insist on sneakers).

The simple act of joining the local gym jumpstarted new friendships, kept me in the loop on local happenings, and, most importantly, enabled me to continue my quest for superhero status. Somewhere along the way, I realized a phenomenon that seasoned gym-goers (and fans of Conan the Barbarian) refer to as the “riddle of iron”: the more I put into this exercise and fitness thing, the more I get back. Here’s what studies have proven:

Stress release: Working out is one of the fastest ways to rid your body of the stress hormone cortisol.

Better social life: It’s easy to meet positive people in a setting where everybody is trying to improve their lives.

Anti-depressant: Aerobic exercise can curb symptoms of depression, often as effectively as medication.

Longer life: Working out just 2 1/2 hours a week can add up to seven years to your life.

Better quality of life: Those who exercise feel more excited, enthusiastic, and happier about life.

Saves you money: Every dollar you spend on exercise saves nearly three dollars in future health costs

The most meaningful benefit for me is the network of awesome people I’ve enjoyed in every fitness club I’ve belonged to. In fact, the gym is where I met my very best friend, who became my wife a dozen years ago and my business partner for the past seven years (Take that, Tinder!).

And even though I'm not as strong as the Hulk, as fast as the Flash, and don’t possess a physique of comic book proportions – yet --I feel like a superhero. Or, maybe something even better: a gym owner. My energy doesn’t come from a green lantern or Infinity Stone, it comes from helping others to use their own superpowers to live longer, live better, accomplish more, and essentially change the future for themselves and their families. I’m not a guardian of the galaxy, but I do guard our gym community against the dark forces of negativity and inertia. We’re creating our own universe in which even the biggest, most audacious dreams can come true.

Along with my superpowered teammates, we’re ever vigilant and always seeking individuals who want to use their superpowers for good.

So, if you’re looking for a place to exercise your superpowers, discover your powers, or if you’re just interested in feeling super, you are welcome in our gym.

Wayne and Lindsay Williams are owners of Shenandoah Powerhouse Gym and Fitness Center. If you’re interested in hearing more about fitness community, call them at the club, 540-942-9466, or visit them at 2800 W. Main Street, Waynesboro.
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ATTENTION HIITFIT:30 GANG:
Came across a cool article on HIIT from Bethany Brookshire, Ph.D. Check out this excerpt! It's kinda long... maybe break it out into a paragraph at a time of high-intensity reading with 10-second rests in-between smile emoticon
...The most important thing [about HIIT], says Charlotte Jelleyman, an exercise physiologist at the University of Leicester in England, is “it should feel hard. For people who are more used to it, it can be all out.” And when Jelleyman says all out, she means it. “Your legs hurt, your lungs hurt, you absolutely cannot go on anymore once you’re finished,” she explains. She’s not kidding. Every time I go through a session of HIIT, I feel like I never want to do it again. The pain might be over and done with relatively quickly, but the muscle exhaustion feels eternal. The soreness can last for a week.
IN SICKNESS AND IN HEALTH
All that pain is worth it for the health gains, studies have shown. In young to middle-aged healthy adults, HIIT produced better improvements than endurance training in the maximum amount of oxygen that a person could consume — a commonly used measure of cardiovascular health, Zoran Milaović and colleagues at the University of Nis in Serbia reported in a meta-analysis August 5 in Sports Medicine.
In theory, these gains in maximal oxygen, called VO2 max, should mean better health. Weston says her group is especially interested in how that translates to everyday life. “It’s great VO2 max is improving,” Weston says. “But does it mean they are able to carry out daily tasks better? Does it translate over to real life, or is it just in the lab?”
HIIT may also reduce the risk of type II diabetes. “What … HIIT does very well is basically prevent the accumulation or worsening of insulin resistance, and therefore is a very good way of preventing type II diabetes,” says Jelleyman. “It helps keep the blood glucose within a healthy range.” In a meta-analysis of 50 studies, Jelleyman and her colleagues showed that blood glucose is lower following HIIT than it is following normal continuous exercise or no exercise at all. The meta-analysis was published October 20 in Obesity Reviews.
MAKING MUSCLES GO THE DISTANCE
One of the most dramatic effects of HIIT is how quickly it increases muscle endurance. “HIIT is much more time-efficient than normal endurance exercise,” notes Håkan Westerblad, a muscle and exercise physiologist at the Karolinska Institute in Stockholm. “For some groups you get better faster with HIIT than with normal endurance exercise.”
It’s a short workout that produces results quickly. “Some studies have shown effects in as little as two weeks,” Jelleyman notes, if the person is working out at their highest intensity. “But usually you expect at least two months for long-term changes.”
And the gains even seem to affect those who aren’t gym rats by nature. “It almost favors less fit people,” Weston says. “Our data has shown it’s the people who don’t exercise, they’re the ones that might get the most benefit from it.”
To look at how these big gains take place in such a short time, Westerblad and his colleagues examined 18 recreationally active men and male endurance athletes who did six rounds of 30-second bursts of high-intensity cycling followed by four minutes of rest. After the workout, the scientists took biopsies of the working muscles in the participants’ legs.
When a muscle cell receives a signal to contract, tiny pumps called ryanodine receptors open, and calcium pours out of holding spaces within the cell into the cellular fluid. The high concentrations of calcium signal the muscle cell to contract. Scale this up across all muscle cells, and the whole muscle flexes.
After a single HIIT workout, un-athletic guys showed fragmentation of the ryanodine receptor. Breakdown of the ryanodine receptor means calcium can leak out into the cell in a continuous drip. With only a little bit of calcium getting released, the muscle cells don’t contract. Instead, the calcium causes a little bit of stress to the cell. Cells react to this stress by increasing their endurance, making them better able to withstand the next bout of HIIT...
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New Greatest Hiits Compilation! Check out the fun and let us know if you're up for the HiitFIT:30 Challenge. 
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Making Every Rep Count for Valley Charities! Props to the amazing athletes who participated in this year's competition fundraiser. YOU ALL ROCK!!!!!
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Takin' HiitFIT:30 to the streets! Getting work done inside & out!
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HiitFIT:30 is going strong! Teams Alpha, Bravo, Charlie, Delta, Foxtrot, and Echo have all earned HIIT stripes. Many team members are hard at it to claim their 2nd and 3rd stripes while teams Kilo and Lima are going after their first. 

High Intensity Interval Training is alive and well at Shenandoah Powerhouse. Make sure to join a group and elevate your game! #BEASTHIIT, #WHOSNEXT
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Check out Shenandoah Powerhouse's official HiitFIT:30 Facebook page and the HiitFIT:30 Network on YouTube for the latest on our exclusive high-intensity interval training program. Up for the HiitFIT:30 challenge?  https://www.facebook.com/hiitfit30 
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Congratulations to HiitFIT:30 Team Bravo for completing 7 weeks of high-intensity interval goodness! Props to Ashley C, Lindsey H, April R, Natascha P, Erin D, & Miranda T. MISSION ACCOMPLISHED. Now on to HFL2. Good luck Team Bravo!
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Shenandoah Powerhouse HiitFIT:30 Team Delta doing their thing during an AM session. The ladies were down a soldier but killed it anyway. SWEET! http://youtu.be/YGuvHG74eE4
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