How do you spend your 24?

Most people start an exercise program to lose weight. Prioritizing exercise is an important choice an individual can make. When people don't see the scale move or they hit a plateau, many end up returning to their old habits. What's missing is proper nutrition that goes along with exercise. Healthy eating is an important element in weight loss. Plus it adds the much needed energy for people to remain active. When there is a push to do more physical activity without the push for healthy dietary choices, people become unbalanced. Making healthy food choices along with exercise sets people up for success rather than failure. EXAMPLE PROTEIN SOURCES top sirloin, flank steak, lean ground beef

The Power Of Positive Self Talk

Destructive self-talk causes you to question yourself so constantly that you can soon become paralyzed with doubt and uncertainty whereas positive self-talk can help you to overall do better, go further, or just keep moving forward. Next time you feel limited or even completely defeated take a moment to intentionally counteract any negative messages with positive truths in your life. It may take some searching but it is most important that you don’t give up when you can't seem to find those positives quickly. For every negative message there is a positive truth that will override the weight of despair. These truths always exist; keep looking until you find them. Remold your thinking in ord

Getting out more and working out less

I've always been more of a traditional style bodybuilding split type of guy. 4 day splits coupled with mindless cardio on your off days. Why? Well it works... Really well. But as I've gotten older and busier I just don't have the time to put 6-7 hours worth of time into the gym per week like I did in college (and I literally working in a ironic) I've got a career now, a house, a dog, and a lawn that seemingly needs to be cut every 3 days... Fortunately no kids yet. Anyways, you get the point. So now it's time to try something different. Something that is effective, manageable, and still allows me to have freedom to do what I want and eat what I want on the weekends. Here is my full

Why Your Posture Matters Now More Than Ever

e·qui·lib·ri·um ˌēkwəˈlibrēəm,ˌekwəˈlibrēəm/ noun a state in which opposing forces or influences are balanced. a state of physical balance. a calm state of mind. Synonym - balance, symmetry, poise, equality, stability, composure, calm, presence, tranquility As a fitness professional, I have come to notice that although every single person possesses an entirely unique body there are certain themes that are 'oh so typical' and seem to apply to nearly all of us. So, what ARE these themes & WHERE did they come from ? The 3 Most Common Culprits of Chronic Pain or Strain Related to Muscular Imbalance : Neck & Shoulder Strain & Pain can be directly related to forward head posture or a forward round

Looking For Something Different?

Hey! My name is Ethan Parent. I'm the director of the Independent Exercise Program at HammerFit. My goal is to help you achieve your fitness goals efficiently and effectively. Whether you want to train for a Spartan Race or are brand new to workout plans, it's my mission to help you achieve your fitness success. The internet, TV, magazines, and your coworker all seem to have the best new fitness routine. The problem is that these workout plans are typically generic and built for the masses. They don't take into account your access to equipment or time constraints you may have. They don't take into account physical limitations or medical history either. Even the claims these programs make are

How To Progress Your Squat With Bodyweight Exercise

Squats are a fantastic exercise however... what we traditionally think of as "the squat" otherwise known as the barbell back squat is not for everyone. I encourage everyone to go through this progression to ensure that you have the proper strength of your posterior chain, primarily the glutes and hamstrings, as well as the proper mobility of the hips, knees, and ankles. It's pretty easy to screw this one up as it's a complex compound movement. The key is making sure the angle of your shin bones and your spine are the same and that the knees are not coming past the toes until your hips drop below the knees. If you're interested in getting better with your squat don't hesitate to

Intermittent Fasting, Is It Right For You?

There are so many different ways to combat the struggle of dieting, weig ht loss, muscle gain, weight maintenance, and everything in-between when it comes to your fitness. How are we to know which is the best and what actually works? Well... by utilizing the resources you have and trial and error of course! Not every diet, fat loss plan, juice cleanse, fast, exercise program, or rehabilitation protocol is going to work for everyone. People have different life styles, different needs, different levels of comfort, will power, oh and of course bodies. There are a few things we know for certain however... 1) Being in a caloric deficit at the end of the day WILL allow you to lose weight. 2) Being

What's Better? Ligaments or Muscles?

We've all hurt ourselves fooling around as a kids, teens, or even as adults. But what really happens when we throw out our back, twist an ankle, sprain a knee, separate a shoulder, or break a bone? Dynamic Stabilization vs. Static Stabilization When we hurt ourselves our bodies go through an inflammatory response cycle which can create tissue death. When our tissues die our static and dynamic stabilizers take the brunt of it. We end up with instability in our joints due to muscular atrophy (when our muscles decrease in size and reaction time) and a decreased amount of balance and coordination ensues as a result. This lack of balance and coordination can lead to further injury in the future.

Check This Out!

Carbs and fats are not the enemy ! Carbohydrates are your body's MAIN SOURCE of FUEL and healthy CARBS are essential to your diet for their vital micronutrients and fiber. So stop stressing over cutting carbs and choose your carbs wisley for their nutritional value. Processed carbohydrates such as bread, pasta, white rice, and other processed grains are the simple carbohydrates that will quickly be transferred into your fat cells if they are not burned off within 4 hours of consumption. Complex carbohydrates like fruits, vegetables, whole wheat, and ancient grains are longer lasting and take longer to digest allowing our bodies natural metabolism to convert them into valuable energy througho

How To Rehabilitate An Injury

Here are some keys for a successful return to activity following orthopedic injury and or surgical procedure: ⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀⠀⠀ 1) Inhibit excessive inflammation from developing with the utilization of cryotherapy (ice). 2) Maintain muscle twitch and or contraction by utilizing neuromuscular electrical stimulation. 3) Manage the pain spasm pain cycle with the utilization of pain medication, cryogenic agents (ice), and move into thermogenic agents (heat) after roughly 7-10 days. 4) Follow your post surgical protocol as prescribed by your physician with your physical therapist or athletic trainer. 5) Try your best to sleep as much as possible. 6) Focus on sound anti inflammatory n

5 Ways To Blitz Stubborn Belly Fat

Hey Lucas here, In the last couple of days, I have seen numerous articles on how to get rid of annoying belly fat. Now that's not really a bad thing... but the information in these articles just seems ridiculous to me. I've seen such suggestions as: Dipping bread into olive oil Endless aerobic exercise 500 crunches a day Eating a lot of whole grains Eating only super foods and berries Intense body wraps These weren't just published on junk websites, they were in credible magazines! Now you might be able to tell during this email that I'm just slightly annoyed... If you've ever tried any of these methods, I'm sure you're just as confused as the anyone else who has read th

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HammerFit Athletic Club is a unique and locally owned fitness concept—based on the idea that the best equipment and classes usually appeal to different people and that no one should pay for what they aren't using!


In addition to state-of-the-art Hammer Strength equipment, we are proud to offer a great personal training program and an exceptional group fitness program in our Motion Studio. All classes are led by the area's most in-demand, experienced instructors. You do not have to have a membership to attend our classes.


And, the best part...if you live locally....

      ...your first class with us is FREE!



Tel: 802.878.0444


21 Essex Way, Suite 115 
Essex Jct, Vermont 05452

Contact for any gym, personal training,  party or class related questions.

HammerFit is located in the Essex Shoppes and Cinema complex off route 15 and i-289 in Essex Center, near Hannaford’s, The Essex Resort and Spa and the Links at Lang Farm. Only 2.5 miles from the Five Corners Intersection.

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