Call 781-222-4401

360 Degrees of Fitness & Wellness
140 Gould Street
Needham, MA 02494

Get Your Free Trial Offer!

Fitness and Wellness Needham MA Blog

RSS Grab RSS Feed

Increase Your Personal Training Business By Renting Gym Space

- Monday, August 14, 2017

360 Degrees of Fitness, Needham, MAWhether you are a fitness employee or an independent trainer, your business is limited to the members in that gym and the gym membership is limited to a 5 to 0 mile radius. When you think of it this way, it is more understandable why many trainers do the hard sell…it’s their income!

As an Independent trainer, you sometimes settle for the gym space you can get. Paying more and earning less is never fun. There is a better way! Fitness trainers, group fitness instructors and wellness professionals can rent gym space by the hour. 360 Degrees of Fitness offers gym space and studios for personal training or group classes.

No more settling. Find the fitness space for rent that you want, at the price you want, in the location you want, and at the time you want it.

Renting gym space for a flat hourly fee provides a lot of flexibility. No more costly monthly contracts or unfair revenue-share deals. Host as many or as few classes as you like, when you like. Rent two separate spaces in the same locations for two separate clientele bases to accommodate more clients. And renting helps you expand your territory beyond the normal 5-10 mile radius because you can drive to them. A positive side-effect is that the closer your classes are to your clients, the fewer cancellations you get with the excuse of "it's too far to drive".

You can even vary workouts. Flexibility with a low flat hourly rental fee in a high-quality facility, fully furnished, and equipped to suit your profession. This provides your clients with a sense of stability and comfort when prepaying for their sessions, there is stability because they are now coming to see you in an established business space.

Concierge, Privacy , Comfort. These are the most important factors to your clients. Who wants to exercise in rooms that are too big with too many trainers and clients working out, loud conversations, interrupted one-on-one time and constant distractions? What kind of service are you really providing to your client in that type of environment? If you want to take your Fitness and/or Wellness business to the next level set yourself apart. Give your clients the best space possible with one-on-one attention in a space where you have the ability to focus on your clients and their goals.

Provide Comfort, Privacy, Stability. Remove the artificial ceiling on the number of clients you can service and increase your earnings. Your skill, talent, and personality is the reason the client is there. Start earning more money for yourself and having more fun doing it. Take control over your business. 360 Degrees of Fitness and Wellness in Needham, MA has fully-furnished and equipped private and semi-private studios for rent. We will even support you with all of your administrative needs.

For more information on renting gym space, contact 360 Degrees of Fitness and Wellness in Needham, MA.

Sport Specific Training Programs Vs Only Training with the Team

- Friday, July 07, 2017

360 Degrees of Fitness, Needham, MAAre you the parent or coach of a student-athlete who aspires to compete at a more competitive level? With colleges making commitments to students as young as 13 or 14, the pressure to succeed is greater than ever.

You can help your young athlete prepare for a successful athletic career in high school and college — and give your student an edge over other competitors — by partnering with a sports performance facility that focuses solely on the specific needs of your child. Here at 360 degrees of Fitness &Wellness we focus on the athletes physical and individual attributes. We work with our athletes to enhance their skills.

With our sport specific training program we focus on athletes weaknesses to compliment their strengths. This will enable your student-athlete to apply skills to sport-specific tasks, whether that’s swinging a bat harder and faster, throwing a ball harder and farther, or getting the fastest possible jump off the starting block. Our dedicated professional personal trainers in Needham, MA provide sports performance training to the elite student-athletes, in addition to adults and teens who simply want to bring their game to the next level. Working out with the team is great for camaraderie, team building and support. When it comes to working out, teens and young adults need specialized — but still generalized — training that gives them the strength and endurance to complete their athletic events without tiring. Gains in explosive speed and strength don’t just come with maturity — they’re made in the fitness studio, one on one with a trainer that has created a sports specific training program.

Here's how it works at 360 degrees of Fitness & Wellness

  1. Meet with your trainer & nutritionist to create sports nutrition plan.
  2.  Work with a trainer who carefully monitors for proper form and technique, for maximum results and injury avoidance.
  3. Improvements in all aspects of fitness so applying skills to sport-specific tasks is easier and more natural.
  4. Fulfill goals while avoiding burnout and overuse injuries.
  5. Overcome exercise plateaus by pushing through the comfort zone with the right motivation.
  6. Learn new exercises that challenge your high-performing athlete with stimuli they won’t get in clinics or team practices.
  7. Continue workouts in the off season, so that it’s “all systems go” when the new year starts.

Whether you’re interested in one-on-one personal training or group team training for your athlete(s), 360 degrees of Fitness & Wellness is here to help. As one of the leading personal fitness studio in the Needham, Newton, and Wellesley areas, our dedicated professional staff is well positioned to take your student- athletes to the next level.

For a free consultation and workout demo, or to learn more about 360 degrees of fitness & Wellness, contact us today!

Keeping Weight Loss Goals On-Track

- Thursday, June 29, 2017

360 Degrees of Fitness, Needham, MA Often we try to get in shape in the summer, and then we tend to get lax about our diet and exercise as fall and the cooler weather move in. This is frustrating because next summer we have to start all over again. If your weight loss program was working and has now tapered off, this is normal. No matter how faithful you are, from time to time you'll fall off the wagon.

Here are some strategies for you to try.

1. Visualize

Have a vision of success. The mind is a strong tool -- use it to achieve what you want.

While you're imagining, remind yourself of reality: excess weight and yo-yo dieting is unhealthy. Make sure this is a lifetime commitment not a temporary plan to drop 10 pounds.

To stay with your weight loss program, only keep healthy foods in the house.

2. Understand Your Weight Loss Personality

Personality plays a role in our attitude towards food. You should know your tendencies and tailor your weight loss plan to conquer your unproductive inclinations.

3. Write Down Everything You Eat or Drink

A common mistake is underestimating how much food you've eaten. This can lead to a weight loss plateau or weight gain. Keep a diary of your daily food intake (every bite, taste, or lick) can help you see where you're going wrong.

4. Beware of 'Calorie Creep'

A key reason for a gaining weight is eating more than you think. It's easy for portion sizes to increase. It is important to weigh and measure your food to understand proper portions. Try cutting your daily calorie intake by 100 or 200 to move beyond the weight loss plateau.

5. Watch Restaurant Overeating

At restaurants, rich foods and supersized portions can sway even the most determined dieter. Especially if you eat out often, look at restaurant eating as a chance to practice good portion control.

6. Eat Protein to Manage Hunger

A high protein diet can help squelch hunger. Protein foods work by suppressing a hormone secreted by the stomach that stimulates appetite. Foods high in fat actually raised levels of that hormone and increased hunger. Carbohydrates make people hungrier than they were before they had eaten.

7. Eat More Fruits and Vegetables

Fill up on produce. Eating lots of low-calorie, high-volume fruits and vegetables crowds out other foods that are higher in fat and calories. The U.S. government's dietary guidelines suggest that we get 7-13 cups of produce daily.

8. Push your Exercise Routine

Using the treadmill every day for 30-minutes or walking the neighborhood with friends is good, but your body gets used to it too. After a while, your muscles get used to the routine and become very efficient at doing the task at hand.

To keep your muscles guessing and burning calories, vary your physical activity and exercise.

Also make sure your routine includes strength-training exercises which help counteract muscle loss due to aging. Building and preserving muscle mass is a key factor in reaching a healthy weight, as muscle requires more calories to maintain than fat.

10. Try Yoga to Avoid Stress Eating

Stress eating is bingeing on food to soothe your inner emotional turmoil. You are not really hungry. Yoga lowers levels of stress hormones.

For more information on summer weight loss, contact 360 Degrees of Fitness, Needham, MA.


Easy Ways to Cut 500 Calories

- Friday, June 23, 2017

360 Degrees of Fitness, Needham, MASummer is here, so you may be looking for easy ways to cut some calories in order to get beach ready. These easy changes to your diet can trim at least 500 calories (some trim even more)—just pick one a day and see what a big difference a few small changes can make.

Trade in your 20-ounce morning latte (290 calories) for a cup of black coffee with a splash of half-and-half (22 calories). Then skip the towering 24-ounce afternoon Frappuccino (330 calories), and have a 12-ounce iced coffee with a splash of skim and a couple of Hershey's Kisses (93 calories) instead. That's 505 calories—gone!

A movie's just not a movie without popcorn! But most large, buttery tubs from the concession stand boast a whopping 1,000-plus calories. Smuggle in your own (air- or microwave-popped, 94% fat-free) and save around 900 calories.

Craving something sweet? Treat yourself to a mini-cupcake instead of a ginormous one, and you can slash around 500 calories.

This sandwich staple can clock in at 1,000 calories—ouch! A tuna-and–cream cheese sushi roll will hit the same spot for a lot less damage. We're talking a savings of more than 600 calories.

Simply trade in your 12-inch dinner plate for a 10-inch one, and you'll eat up to 22 percent fewer calories, research suggests. Do that for every meal of the day, and you'll bank around 500 calories.

Choose a couple of slices of Domino's thin-crust cheese pizza with veggies instead of two slices of their deep-dish double-cheese pizza with pepperoni, shredded Parmesan, and anchovies to net a 500-plus calorie savings.

For more weight loss tips, contact 360 Degrees of Fitness, Needham, MA.

Fit Body Sound Mind

- Friday, June 09, 2017

360 Degrees of Fitness, Needham, MAFitness & Wellness A Perfect Match

A person who is fit is capable of living life to its fullest extent. Physical and mental fitness play very important roles in your lives and people who are both, physically and mentally fit are less prone to medical conditions as well.

What is Fitness?

Fitness does not only refer to being physically fit, but also refers to a person’s mental state as well. If a person is physically fit, but mentally unwell or troubled, he or she will not be able to function optimally. Mental fitness can only be achieved if your body is functioning well. You can help relax your own mind and eliminate stresses by exercising regularly and eating right.

What does it mean to be Physically Fit ?

People who are physically fit are also healthier, are able to maintain their most optimum weight, and are also not prone to cardiac and other health problems. In order to maintain a relaxed state of mind, a person should be physically active. A person who is fit both physically and mentally is strong enough to face the ups and downs of life, and is not affected by drastic changes if they take place.

How does Fitness & Wellness create a healthier you overall

Becoming physically fit requires a change in life style as well. You will have to incorporate a regular exercise routine in your life and also eat healthier. By avoiding junk foods, fizzy drinks, bad habits like smoking and alcohol and by getting adequate amount of rest, you will be able to become physically and mentally fit. Just by eliminating all these food substances from your life, no matter how temporarily, you will allow your body to detox and become stronger. Make sure that you spend more time outdoors in the sun, and fresh air and take part in more healthy activities. Fishing, bicycling, swimming, hiking, and even playing foot ball with your kids should be a part of your physically fit lifestyle.

A person who is fit is capable of living life to its fullest extent. Physical and mental fitness play very important roles in your lives and people who are both, physically and mentally fit are less prone to medical conditions as well.

For more information, contact 360 Degrees of Fitness.

Group Personal Training Vs One-on-One Personal Training

- Wednesday, May 31, 2017

360 Degrees of Fitness, Needham, MAGroup personal training has become somewhat of a buzzword in recent years as small exercise studios are in and the big box gyms are out. People nowadays want personalized workouts and individual attention without paying the hefty price of one-on-one training. Enter the latest fitness craze - group personal training.

It used to be that doing fitness meant one of three things:

  • You were a lone wolf gym rat.
  • You did group exercises classes (TRX, Barre, etc.).
  • You hired a personal trainer to whip your butt into shape.

Don't get me wrong I am a Master Personal Trainer. I have been for 12 Years, I love working One on One with my clients, building trust and friendships. One on One works great for a lot of my clients. They are extremely focused and work better alone in a one on one setting, and desire that one on one attention.

In a Group Setting my clients still get that individualized program tailored to the specific goals you and needs.

When I say "Group" it can be two or five in a group. In a group you have a sense of camaraderie, accountability, support and a common bond. Most importantly it doesn't break the bank and it is sustainable.

People ask why group training? Easy answer, it works and it’s cost effective, especially when compared with higher priced , personal (or private) training.

How Is Group Personal Training Different From an Exercise Class?

An exercise class is a formatted class that the entire group follows. TRX, and P90X, INSANITY, BARRE are examples of a group exercise classes. You show up and perform the motions that are being demonstrated or cued. A group exercise class is basically choreographed in that the entire group is doing the same thing. In a group exercise setting, the teacher instructs, and the students follow.


Our motto is: Don't go at it alone, build your group, build friendships, accountability affordability.

The obvious advantage of group personal training as compared to one-on-one training is cost. In addition to cost savings, with group personal training you get the added benefit of motivation from both your peers and the instructor.

In a one-on-one session, if you don’t feel like working hard today you will try to talk yourself out of it, I won't allow you to, but its a mental battle you go through with yourself for 30 or 60 minutes.

In a group you work harder because of the great instinct we all have inside of us "Competitiveness". There is more energy in a group setting and even a little bit of good, old-fashioned competition. It’s just human nature that if the person next to you is giving an all out effort, you are more likely to do the same. Whether its your spouse, co-worker, lunch buddy, or friend, you will dig deeper and push harder to complete that extra rep, burpee, push-up, or mountain climber. Its human nature.

If you haven't tried Group Training yet, get a group together or join a group we already have. I guarantee it will make a world of difference. You know where and how to find me. Contact me at 360 Degrees of Fitness.

Personal Training To Lose Weight – Needham, MA

- Tuesday, May 23, 2017

360 Degrees of Fitness, Needham, MANow that spring is finally here and summer is on the way, you probably want to lose weight. You can do this with exercise. Most likely you have specific areas of your body that you would like to change, or “improve”. Unfortunately, too many of us want to lose our over-forty belly, lose 5 or 10 pounds, or tone up our arms or thighs. If you want to feel confident this summer on the beach and on vacation, personal training in Needham, MA can help you.

Don’t wait any longer to get in shape and lose weight, a personal trainer may the way to achieve your fitness goals efficiently and swiftly. Just running, or taking step class or general strength training won’t work your specific target areas. A personalized training program with your specific goals in mind is what you need.

Cardio exercise is perfect for overall cardio vascular health, but it may not be targeting your specific body area which you want to improve. If you are not overly comfortable in a gym, just getting back to exercise, or perhaps you are a seasoned athlete training for a triathlon, a personal trainer can help you meet your goals.

A personal training program will help keep you focused on maintaining or increasing your fitness levels, assisting you in weight loss, overseeing your strength-training and offering dieting advice.

Working out at a health club is a social, physical, psychological, and emotional experience. Personal training can enhance this experience and allow you to enjoy it at the highest level all while helping you reach your fitness goals faster. Contact 360 Degrees of Fitness in Needham, MA for information on personal training to work on your target areas.

Functional Training What is it? - Needham, MA

- Friday, May 12, 2017

360 Degrees of Fitness, Needham, MAFunctional training: What is it? What does that mean? As a strength and conditioning professional whether you are training athletes and regular clientele, functional training is a great place to start. What is it you ask. Functional Training has taken the strength-training world to a whole new level. Some trainers will do exercises because they look cool, but in actuality they have no idea what the purpose of the exercise is. In some cases functional training has taken over the more common traditional training techniques. Is this bad? I don’t think so, as long as you can justify why and for what purpose you are doing the exercise for.

Many experts and researchers have various opinions about functional training, but most of them have a common definition for what it is supposed to accomplish. Functional training can be stated as “specific exercises that most closely replicate and enhance the activities you want to do outside in the three-dimensional world”. Another description portrays functional strength training as a means of performing work against resistance specifically in a way that the strength gained directly benefits the execution of activities of daily living (ADL’s) and movements associated with sports. Transferring the increases in strength that were achieved through one movement and then connecting them back to improvements of performance of another movement by affecting the neuromuscular system is the major goal of functional strength training. Who is this type of training for,? This kind of training is ideal for beginners and pro athletes alike because it emphasizes multi-planar movements involving power, strength, and stability.

What is the difference? Traditional strength training techniques, which are more common among average workout enthusiasts, are still very important parts of strength training. The major focus of traditional strength training is on isolation of an individual muscle to maximize overload. The more traditional exercises that are thought of might include leg presses, dip machines, leg extension machines etc. Depending on what you are training for these so-called traditional lifts can help you achieve your goal, possibly even more than the functional lifts could. Although, they are considered traditional exercises they may be considered functional depending on what your goal or function to improve is. If bodybuilding is your major goal.

Functional Training we develop exercises which allow individuals to perform the activities of daily life more easily and without injuries. In the context of body building, functional training involves mainly weight bearing activities targeted at core muscles of the abdomen and lower back.

For more information, contact 360 Degrees of Fitness in Needham, MA.

The Best Mother’s Day Gift is the Gift of Health – Needham, MA

- Tuesday, May 02, 2017

360 Degrees of Fitness, Needham, MADoes the mom in your life want to get fit and healthy in time for summer? Don’t forget Mother’s Day is May 14th! If you don’t have a gift yet, there is no need to panic. 360 Degrees of Fitness in Needham, MA has great Mother’s Day gift ideas, here are just a few!

  • 10 Group Fitness Classes $99 (Sign Up before May 12th)
  • Mommy & Baby Yoga Classes and Stroller Strides (Sign up by May 12th and Recieve 15% of your package choice
  • Six - 30 minute personal Training sessions for $189

Personal training offers the special mom in your life the path to good health and she can be happy with how she looks. Every mom wants to look and feel her best. Personal training helps mom develop fitness goals that she can achieve, but best of all, personal training helps her reach those goals. Every woman wants to feel great about their body and their appearance, especially in the summer. This is the perfect gift to help that special mom look and feel great.

This Mother’s Day give the gift of health to let her know that you care about her, through a gym that makes her feel special.

Don't forget that it is time to do something special for mom! Contact 360 Degrees of Fitness for more information.

How Do I Get Rid of Flabby Arms? – Needham, MA

- Tuesday, April 25, 2017

360 Degrees of Fitness, Needham, MAOne of the biggest exercise myths is that you can lose fat in an area of the body by strength training or exercising that specific body part. The truth is that “spot reducing” and “spot toning” do not work, because we cannot dictate from where our bodies will decide to oxidize fat, nor can we change fat into muscle.

Doing triceps press-downs will not decrease the amount of fat we have on the backs of our arms any more than doing crunches will decrease the amount of fat we have on our stomachs.

As we age, our skin will become less elastic and thus conform less to our arms. So “flabby arms” are somewhat a product of age. Any exercise that decreases body fat percentage will help you lose fat on your arms, just as it will help them lose fat from other areas of the body.

For more information on how to lose weight and get in-shape, contact 360 Degrees of Fitness.

Idea Health and Fitness Association

Get e-mail notifications of new blog posts! Enter email address below.

Recent Posts


    360 Degrees of Fitness & Wellness $$

    360 Degrees of Fitness & Wellness

    140 Gould Street
    MA 02494
    Phone: 781-222-4401