PJ Glassey

Deb lost 22 lbs, untold inches and traded fat for muscle!

By PJ Glassey / / Comments Off on Deb lost 22 lbs, untold inches and traded fat for muscle!

How did she do it? Exercised with X Gym protocols. Drank plenty of water each day. Ate a nutritious, well balanced diet prescribed by the X Gym . Deb is an X Gym graduate who continued to enjoy improvement and progress after she left through the skills and methods she learned from us. All our…

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Taz lost 40 pounds of fat in just 12 weeks!

By PJ Glassey / / Comments Off on Taz lost 40 pounds of fat in just 12 weeks!

Individual results vary, but everyone experiences success at the X Gym . If you are through “spinning your wheels” at conventional gyms with outdated protocols and trainers, now is the time to give the X Gym a try!  

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PJ went from 13.1% bodyfat to 7.4%

By PJ Glassey / / Comments Off on PJ went from 13.1% bodyfat to 7.4%

How did PJ do it? Exercised at the X Gym for 20 minutes, twice a week. Drank 10-12 glasses of water a day. Matched fat grams to fiber grams. At the end of each day his fiber gram total had to be as much or more than his fat gram total. Kept protein up around…

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Here’s Sue, at 70 years young!

By PJ Glassey / / Comments Off on Here’s Sue, at 70 years young!

“I was totally blown away by this workout. I have done everything Pilate’s, yoga, Aquarobics (for 20 years), Jillian Michael’s 30 day shred, etc. etc. but the staff at this place really know their business. You get a fantastic workout where your muscles are burning and you walk away feeling like you have had one…

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Susan lost 23 lbs in 12 weeks!

By PJ Glassey / / Comments Off on Susan lost 23 lbs in 12 weeks!

How did Susan do it? Exercised at the X Gym for 20 minutes, twice a week. Drank 9-11 glasses of water a day. Ate low-fat, whole foods, and kept protein up. Individual results vary, but everyone experiences success at the X Gym so if you are through “spinning your wheels” at conventional gyms with outdated…

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SWAPS AND SUBSTITUTIONS

By PJ Glassey / / Comments Off on SWAPS AND SUBSTITUTIONS

You don’t have to give up some of your favorite foods to get lean and fit! Here at the X Gym , we have found substitutions for you so your lifestyle can continue with minimal changes. ___ Yogurt: Trader Joe’s Plain Greek yogurt (or Chobani, Fage or Oikos) with a dozen organic blueberries and a…

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Emergency Snack List

By PJ Glassey / / Comments Off on Emergency Snack List

And here is a list of foods I found breezing through my local Safeway that would be acceptable for an emergency situation if you forgot to make your lunch or you are traveling without a kitchen handy: *Pre-chopped veggies *Pre-made garden salad with meat, cheese and balsamic vinaigrette *Kraft “Live Active” cheese snacks and light…

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Christina Burshek

By PJ Glassey / / Comments Off on Christina Burshek

Hometown- Leavenworth, WA Personal Training Certification- World Instructor Teaching School Additional Training, Certifications, and Education- CPR/First Aid, Associates of Arts and Sciences, BS with Human Anatomy Emphasis (2015) How long have you worked at X Gym? Since 2014 Why do you love training clients? I love helping and working with people. I also love fitness…

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Forget Everything You Thought You Knew About Lactic Acid…

By PJ Glassey / / Comments Off on Forget Everything You Thought You Knew About Lactic Acid…

Research review by Alki X Gym trainer Aaron Wagar “Lactate—a signal coordinating cell and systemic function” Andrew Philip, Adam L. Macdonald, & Peter W. Watt For many years, the scientific, medical, athletic communities and the general population have accepted the fact that lactate is a just a by-product created by exercising muscle fibers. It was…

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Is Fatigue All in Your Head?

By PJ Glassey / / Comments Off on Is Fatigue All in Your Head?

Inspired by a recent review done by Timothy Noakes, an exercise physiologist out of South Africa, I will be discussing what is to me at least, a relatively new model of fatigue. In school, I was taught that “exercise induced fatigue” was purely failure of the muscular system to maintain a given intensity of work. This idea…

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