Private Studio, Vancouver Washington
Gale Volk • NASM Certified Trainer
14 Years of Experience • (360) 901-6056
Email Gale

 

“I have been training with Gale for 2 years, have lost a total of 9’ and feel so much stronger! Recently her training became a great asset to me when I needed surgery on my right hand. Living on a 10 acre farm, feeding animals and doing my other chores, I thought would be extremely challenging with my left hand. But from all the strength and balance training we’ve been doing, I felt strong, surprisingly coordinated, and handled it all very well!

Without her help I don’t think it could have been possible.”

Kathy Peterson

 

 

"When training with Gale I know
I will be safely challenged, and get results from every work out. Two years ago I suffered nerve damage in my right arm during surgery. The doctor gave me a 50/50 chance of full recovery. After physical Therapy I went to Gale for training. I have since regained all my strength and energy, plus some!! With more lean muscle and healthier eating, I look and feel better than ever!"

Sue Holsinger

 

Fitness Tips & News

Free information sheet: Top 10 Facts about Osteoporosis

Free information sheet:10 Ways to Positively Influence the Aging Process

Free information sheet: Top Ten Reasons To Start An Exercise Program

Free information sheet: Top Ten Reasons To Hire A Trainer
Heart Failure is the leading cause of hospitalization among older adults in the U.S. Whole grains & high fiber has been shown to reduce the risk of hypertension and myocardial infarction.
Archives of Internal medicine Oct. 22nd, 2007

Researchers studied kids ages 10-18 who were obese and found the same symptoms of early heart disease as their adult counterparts.
Journal of Cardio Metabolic syndrome 2007

Recent study in Journal of Advanced Nursing found women who feel stressed at home or work, are more than twice as likely to have lower back pain, than calmer counterparts. Exercise and relaxation will reduce stress.

Stand up more to improve your health! Sitting for long periods of time decreases metabolic activity and can stimulate disease, despite daily hour long exercise. Take mini breaks throughout the day.
University of Missouri Columbia Sept. 2007

British Journal of Sports Medicine study found that slumped over posture restricts oxygen intake. With rounded forward shoulders, your chest muscles shorten and your back muscles lengthen and become weaker, making you feel more winded during a workout. To increase oxygen intake, stretch your chest for 1 minute several times a day and strengthen back muscles

A nutritious diet and regular exercise can promote weight loss, help prevent heart disease and decrease the risk of cognitive health.

“Plant seeds of expectation in your mind; cultivate thoughts that anticipate achievement. Believe in yourself as being capable of overcoming all obstacles and weaknesses.”
Norman Vincent Peale

 

•5 Powerful Ways to Succeed
* Set yourself up to win - Find activities you enjoy and will stick with. Hire a trainer and workout with a friend!
* Set smaller achievable goals - Reward yourself with a massage or any non-food treat!
* Believe in yourself and your abilities!
* Stay positive & focused - We all experience setbacks. Keep moving forward!
* See yourself strong and healthy - It starts from within.

 

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