Tagged: Professional

HardPuppy Fitness Gym 0

How to cycle faster – 10 secrets from the pros


How to cycle faster – 10 secrets from the pros
At around 20mph, two-thirds of a rider’s effort is used to overcome air resistance. According to Tom Barras from cycle training mentor Training-Pro.co.uk and himself a professional rider for 15 years and full-time cycling coach, “Riding with forearms



Muscle Ammiratore presents the Greek Bodybuilding Champion Valantis Dokos. 

Valantis lives in Germany and he works as a vet. Bodybuilding is his big love. He is an IFBB Competitive Athete. After June 2015, he decided to take some time off and this weekend ( September 29-30) he will take part in the biggest Czech Competition which will be the EVLS Prague Showdown. In a recent interview he said that he and his coach ( the famous worldwide Dennis James ) are very happy with the form he has managed to achieve plus the quality of the skin, cutting on the amount of carbs he has been using for his 12-week-diet. 

Valantis has recently created a new YouTube channel where he is trying to show us the right way of performing Bodybuilding workouts and training based on his experience. The quality and the professional way of editing his videos makes them so interesting, so we suggest that you subscribe, like and share his work following this link: 

See more of Valantis Dokos Bodybuilding career here: 

3rd Place Mr Olympia Amateur Spain up to 100kg 2015 

1st Place & Overall Winner at Greek IFBB Nationals 2014 

4rth Place at the Arnold Classic Amateur Spain up to 100kg

1st Place and Overall winner at the NRW IFBB Championship 2012

1st Place at the German IFBB International Championship up to 100 kg 2012
I wish Valantis all the best ! Support him in his career and if you talk to him say that  you got to know him from Muscle Ammiratore too! 
Follow Valantis here too : 

[embedded content]

HardPuppy Fitness Gym 0

Narragansett studio offers mind, body workout to ‘older dancers’

NARRAGANSETT—It’s Thursday, 9:30 a.m., and most of the businesses at Mariner Square Plaza in Narragansett are not yet open. One, however, is already filled with life: The Studio. Behind its signature red door and handcrafted wooden sign on the window, several middle-age women have gathered for their ballet class. They are not destined to dance at the Bolshoi, nor are they practicing for a recital. But they are devoted and ready for class every week—motivated by their love of ballet and inspired by the passion of their teacher, Marilyn Smayda, owner and artistic director.

“Let’s go, let’s go,” Smayda beckons the women in the dressing room, who are eager to chat and catch up with each other’s lives. “Leave five minutes earlier next time,” she warns them with the smile of a good friend and the discipline of a drill sergeant. 

Dressed in everything from shrugs to leggings, each dancer dutifully rushes across the large wooden dance floor to her spot on the barre. Melodic strains of a waltz by Shostakovich fill the room and immediately the plié warm-up begins. “Motivational arms,” Smayda calls out. “Shoulders down, elbows up, follow your hands.” Ballet class has started, and Smayda is right where she belongs—at the helm.

Owning a studio with a niche for older dancers was not what Smayda had envisioned when she embarked on her ballet career at the tender age of nine. “I never wanted to teach,” she said. “I wanted to dance.”

In fact, Marilyn Miller of Snug Harbor wanted so desperately to be a professional dancer, that she dropped out of South Kingstown High School in 1959 to join the fledgling ballet company ‘American Festival Ballet’ (the seedling for Festival Ballet in Providence). My father was not happy, but my mother thought it might be good life experience,” recalled Smayda, whose exceptional talent had caught the attention of the company’s director. Sixteen-year-old Smayda boarded a plane for a 15-hour flight to Germany, her first time away from home. But Smayda soon realized that the chaos of performing throughout Europe left little time for her to develop her own skills as a dancer. The company was ill-prepared to nourish its dancers artistically, despite its talented corps de ballet and accomplished prima ballerina Sonia Arova, who had danced with Rudolf Nureyev. “The reality was awful,” said Smayda who, with the wisdom of a 74-year-old, believes that she should have gone to New York City to study ballet. 

One year later, Smayda came home disheartened. “I returned to Lydia Pettine’s [the Providence studio where Smayda had trained]. I went to the barre and said ‘I don’t want to do this anymore.’ ”

For 17 years, Smayda turned her back on dance. She finished high school, worked as a flight attendant, married and had a son. She earned her degree in Wildlife Management from the University of Rhode Island and settled in Jamestown, where she still resides. Although she had stopped dancing, she never stopped moving. 

While taking an aerobics class, Smayda met jazz dancer Erja Fischer, who noticed Smayda’s dancing skills and urged her to teach at her studio. After much coaxing, Smayda said, “I was dancing again and it felt great!”

Smayda took ballet seminars in New York City and completed the prestigious Vaganova course on the Russian style of ballet at Bryn Mawr College. 

With four women she had met with Fischer, Smayda formed a dance ensemble which performed in Rhode Island. But when Fischer closed her studio, Smayda knew she couldn’t stop again. She and her fellow dancers pooled their resources and incorporated a new business; The Studio was born in 1994.

Converting an old furniture store in Mariner Square was a concerted effort. “We all used our skills to re-furbish it,” said Smayda. The dance studio flourished, with each woman teaching her own specialty. Smayda focused on ballet and pointe, while her business partners each taught jazz, modern and tap. From children to adults, The Studio trained many aspiring dancers and coordinated dozens of recitals.

Eventually Smayda’s colleagues decided to pursue other interests, but Smayda retained full ownership. “I wanted to keep it going,” she said. By 2000, Smayda recognized a gradual shift in her student population. Children’s enrollment declined, but adults were steady. Ballet and special tap and jazz workshops all attracted diverse, mature dancers. From 20-somethings who wanted to continue their training…to middle-age women who had left dancing to start families…to older dancers who had always wanted to learn but had not had the chance—Smayda’s studio fits the bill.

“I think it fulfills a need for all of them that is hard to find elsewhere,” Smayda said. 

For 53-year-old mother of five, Connie Lind of North Kingstown, that need is both physical and mental. After a ballet class I am a new woman. I walk into class tired, harried and physically tense and when I leave I am relaxed and free,” said Lind.   

Lind, who started dancing at The Studio 10 years ago, has found that ballet in her middle age has been therapeutic for her problematic hips—affording her a “deep stretch” that other exercise could not achieve. “Ballet is a wonderful complement to my weekly exercise,” she said.

Lind has seen firsthand the all-encompassing benefits of dance in her life. “Ballet is good for my posture, my strength, my flexibility my focus and my peace of mind. It keeps my feeling younger and happier. And I love the camaraderie with my fellow dancers,” she said. “My life often seems too busy for ballet, and then I remind myself, I cannot imagine my life without ballet. So I pack my ballet bag and head out the door.”

Narragansett resident and Lind’s classmate Ann Zarrella did not begin dancing until she was 62, but like Lind, she has come to love the mind-body connection that dance enhances. 

“I had taken a yoga class, but it was not the right fit,” said Zarrella. “I called The Studio and told Marilyn I had absolutely no ballet experience. She encouraged me to try the class. I was hooked.”

Zarrella, who will turn 80 next month, believes that ballet gives her a complete workout. “We all know how important movement is to help slow the aging process,” she said.

“The Studio has provided a wonderful outlet for expressing my love of classical music,” said Zarrella. “The experience of meeting wonderful people is frosting on the cake. Marilyn is an outstanding dancer, teacher and an inspiration to those of us who are relatively new to the art form.”

Smayda is humble about her studio’s appeal. “We have wonderful teachers and the students work hard,” said Smayda. She is proud that her studio still promotes classical ballet in an era where many facilities have turned solely to competitive dance. “We take dance seriously. I think adults are drawn to teachers who have a passion and respect for what they’re teaching,” said Smayda, who jumps, pirouettes and stretches with the agility and flexibility of someone half her age.

Although The Studio still offers a handful of classes to young children, its mainstay is the older student. “It’s technique, music, conditioning for the whole body, mental therapy, a support group…it’s tough and it’s fun,” said Smayda. “Ballet has everything. I love all parts of it. And I don’t plan to stop now. I need this.”

The Studio offers ballet, pointe, tap, jazz and fitness classes for dancers of all levels. Visit thestudioatmarinersquare.com[1] or call 789-3029 for schedule and registration information. 



  1. ^ thestudioatmarinersquare.com (thestudioatmarinersquare.com)

Anytime Fitness opening first 24-hour gym in Beverley at Flemingate centre

Beverley’s first 24-hour fitness club is coming to the Flemingate centre[1].

Anytime Fitness will offer 24/7 access to the club, which will benefit from an investment of more than £500,000 in fit-out and gym equipment.

It will be the first Anytime Fitness club in East Yorkshire, occupying a first-floor unit with a ground-floor entrance close to Debenhams.

Franchise owner Neel Sodha said Anytime Fitness would be the newest, largest and best-equipped gym in Beverley[2] and for miles around, catering for today’s increasingly busy lifestyles and varied work patterns.

It will open in May, following the fit-out which has already begun at the 7,500sq ft unit.

More news: ‘Unfit mum’ jailed after tragic death of Poppy, 4, who was fed drugs[3]

Mr Sodha said: “We believe Anytime Fitness will be very popular with professional people who want to be able to work out in a high-quality environment, at times and in a place convenient to them.

“We will draw our members from Beverley and a number of miles around, either because they live or work in Beverley, or want the experience we will offer that they can’t get anywhere else in the area.

“This will be a club, not just a gym, and it will have a club community. It will be a place where the staff will go out of their way to get to know the members and make them feel welcome.

“It will be a place where members can make friends and take part in social events. For example, we’re looking to tie-up with Flemingate’s Parkway Cinema to organise cinema nights for members.”

Mr Sodha, whose family specialises in running franchise businesses, said the Flemingate club would feature a studio for exercise classes as well as communal workout areas. The changing rooms will have individual shower cubicles.

Personal trainers will be available and Anytime Fitness plans to use Flemingate’s outdoor public space for exercise classes and group activities in the spring and summer months.

Mr Sodha said Flemingate was perfect for the Anytime Fitness model, which focuses on convenient, well-lit and safe locations, well-served by parking and public transport.

“Flemingate fits the Anytime Fitness model to a tee. It’s a great location, with a large 24-hour car park on site, the rail station just two minutes’ walk away and bus station also close by,” he said.

“Beverley is also a large and affluent community with lots of professional people who are concerned about looking after their health and wellbeing.”

Opened in November 2015, Flemingate has seen a series of additions in recent months, including health and beauty retailer Superdrug, fashion stores Outfit and River Island and coffee brand Starbucks.

Graham Tait, Flemingate Centre manager, said: “Anytime Fitness adds yet another element to the mix at Flemingate. It enhances what is already here and brings a unique proposition to Beverley and the surrounding area.

“We’ve been looking for a gym operator for Flemingate and Anytime Fitness was the one we identified as being a perfect fit, in terms of quality and convenience to people’s increasingly busy lives.

“We want to bring businesses to Flemingate that will contribute to the centre as a whole and Anytime Fitness will certainly do that.”

Mr Tait said the gym would also attract more visitors to the £70m centre near Beverley Minster.

“Anytime Fitness will add footfall to the centre, which will be great for the retail and leisure outlets, and the fitness club will also benefit from access to the 800 people who now work at Flemingate.

“It’s also another example of Flemingate bringing a business to Beverley that otherwise could not be accommodated in the town,” he said.

Read more: Blade in Hull needs planning consent[4]


  1. ^ Flemingate centre (www.hulldailymail.co.uk)
  2. ^ Beverley (www.hulldailymail.co.uk)
  3. ^ Link to full article (www.hulldailymail.co.uk)
  4. ^ Blade in Hull needs planning consent (www.hulldailymail.co.uk)