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Bring a Buddy and Get 1 MONTH FREE!

We want to reward all the loyal Real Training & Fitness members by offering a sweet promotion for the month of March. Just bring a friend to sign up for a membership, and you’ll both get 1 MONTH FREE! That’s a free first month for them, and a free first month on your gym membership, too! We appreciate our Fitness Family and want to keep offering great incentives and rewards for being a member of the gym so keep an eye out, because there will be lots more to come! Hope to see you soon!

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Happy Holidays! Refer A New Member And Pick A Gift From The RTF Fitness Tree!

2016 RTF Fitness Tree – Holiday Promotion! Begins December 1st!

It is the Christmas Holiday Season again and The RTF Fitness tree is loaded with even more ornaments this year! Each ornament has a hidden prize with a value of at least $10 or more! Prizes can in include RTF gift cards, restaurant and gas gift cards, Tanning memberships, Gift baskets, Supplements, RTF Apparel and other prizes from our local vendors. There is one grand prize valued at over $200!

Who is eligible to pick an ornament? Current Members and New Members.

Current members:
Refer a new member on the membership promo and pick 1 ornament from the RTF Fitness Tree. There is no limit to how many times a current member can pick from the tree. Every new member you refer = 1 pick.*

New members that join up also get to pick 1 ornament from the RTF Fitness Tree.




*New member must join between Dec 1st and end of January and tell us who they were referred by at time of sign up.

Great Lakes Sports Festival – October 22nd – Come Check Out The Action!


Doors open at 9am, events start at 10am! All for just $15.00!

NPC Great Lakes Bodybuilding, Figure, Bikini & Physique Pre-Judging
Sat 10 AM · 2016 Great Lakes Sports Festival · Erie

Great Lakes Arm Wrestling Championships
Sat 12 PM · 2016 Great Lakes Sports Festival · Erie

Great Lakes US Strongman Championships
Sat 12 PM · 2016 Great Lakes Sports Festival · Erie

Great Lakes Sports Festival and Pro Wrestling Rampage will be featuring PWR Heavyweight Champion “Omega” Aaron Draven defending against TNA Star Braxton Sutter f.k.a. Pepper Parks. Don’t miss out on this epic battle!
Sat 3:00 PM – 2016 Great Lakes Sports Festival – Erie

NPC Great Lakes Bodybuilding, Figure, Bikini & Physique Night Show
Sat 5:00 PM · 2016 Great Lakes Sports Festival · Erie

“Benching For Babies” Summer BBQ/Charity Fundraiser a HUGE Success!

A big thank you to all the participants in the 2016 “Benching for Babies” Charity Fundraiser! There were over 30 participants and we raised over $1500 benefiting our local charity, Grady’s Decision!


Lb For Lb Class Winners:

Micah Daigle (Mens)

Nicole Lawrence (Womens)

135 Class for Reps Winner

Mike Johnson – 26 Reps

225 Class for Reps Winner

Ken Harris – 40 Reps

315 Class for Reps Winner

Chrystan Bedell – 15 Reps

King Of the Bench Winner

Gary Thomas – 440lbs

Womens 55 lb class Winner

Elly Thompson – 72 Reps

Womens 75 lb class Winner

Amy Bowen – 100 Reps


Why You Should Be Drinking Coffee


What is your early morning ritual when waking up and needing a quick hit of energy!? Ever consider brewing up a hot pot of coffee or stopping at your local convenience store to get your daily fix!? Many individuals are very unaware of what benefits coffee has to offer, and with that I will be writing about what coffee has to offer and what benefits individuals may see who invest in drinking a cup or two of coffee a day. Most individuals are plagued at the fact of drinking straight black coffee, well that does not always have to be the case. Adding in a few packets of spelnda or stevia may be a great way to add some sweetener to your coffee and enhance the flavoring. Also if you search your grocery store in the coffee department you may be able to invest in Davinci Syrups, which offer coffee flavoring that are calorie free and provide a great kick to your morning cup of coffee!

Most people will drink Coffee due to the caffeine content and to get a quick hit of energy, but for those who are watching their caffeine intake getting a decaf is never a problem.  It will come down to personal preference on what you truly you will invest in, but I am just trying to show you there are different options when it does come to coffee. Some individuals I know have to watch their overall caffeine intake because they can get very jittery or may break out from too much caffeine hence the offering for decaf coffee.


For the amount of money (price per serving) you can buy coffee for (depending on the brand name) it can be a very good replacement for a pre-workout supplement. Many individuals will drink a cup of coffee prior to their morning workout to give themselves a boost of energy and prolong them through their workout, some will also take a coffee later in the day as a get-up when they need a rush of energy and a quick caffeine hit. Both are possible options and something to consider for the future if you are already not a coffee drinker.

Now lets look into the benefits that coffee can offer to the consumer. First of all there is research showing from the Archives of International Medicine that coffee has cancer-preventing and depression-lowering effects to get things started. Liver cancer, colon cancer, type 2 diabetes, and Parkinson’s diseases were reduced given an individual drinks two cups of coffee in moderation throughout the week (3-4x per week). Studies in 2009 showed males have a lower risk of advanced or lethal prostate cancer than men who drank 1 or less cups of coffee a week. Those who drank 3-4 cups a day had the lowest amount when it came to Alzheimer’s disease later in life compared to the less frequent drinkers. Given the current stance in America and the rise in cancer and diseases being associated with aging males it is safe to say that this is a great way to combat those diseases while growing up and trying to stay as healthy as possible!

Those who suffer from depression also have something to look into while drinking coffee. Studies from 2008 have shown that depression has been reduced by 15% for those who drink 2-3 cups of coffee per week! Women who are more prone towards depression than men also have a lot of positive to look into. Not only is the 15% of individuals have a reduced chance of moving into depression but those who drink up to 5-6 cups of coffee a day are less likely to die of various causes during the study than non-coffee-drinking counterparts. Studies from Dr. Albert Ascherio proved that coffee has affected the brain and releases mood transmitters to aid in preventing depression!

Another important aspect to consider is Coffee contains antioxidants. While striving for your daily servings of fruits and vegetables to gather your antioxidants coffee can be another piece to the puzzle aiding yourself in achieving those antioxidants if you do in fact hate eating those types of foods.  In 2005 there was a study that Americans were getting more antioxidants from coffee than anywhere else, hard to believe but true. These individuals were drinking anywhere from 3-5 cups of coffee per day, and even if they are drinking it for the caffeine boost a 2005 study from the University of Scranton explained how it was the #1 source of antioxidants and that individuals are indeed neglecting adding adequate fruits and vegetables into their daily diets. Flavonoids and Polyphenoids (the two types of antioxidants in coffee) are found in other foods and drinks including chocolate, herbal tea’s, and red wine. All of these found in moderation have affects on brain function.

Polyphenoids have an affect on your mood levels inside the brain, it helps trigger with the caffeine alertness on a daily basis. If you want to cut back off the caffeine than investing in a decaf would be your better option. Even with chlorogenic acids that are contained in the flavoring of coffee and coffee beans this is one of the major biological compounds found in coffee that eliminate the growth of harmful bacteria in the body and help create probiotics that help shed helpful bacteria throughout the body. Some people may invest in a major probiotic formula, which can be bought offline, but coffee does contain small amounts, which can help clear up intestinal blockage and aid in releasing bowel movements. Speaking of intestinal issues, coffee has been shown to help gut peptides and delay the signals of hunger or fullness from the body hunger hormone “ghrelin”.

One last key feature about coffee before wrapping up this article is that a study in 1999 showed that individuals in Scotland who drank 3-5 cups of coffee on a weekly basis were found to be younger, had higher incomes, and healthier lifestyles than non-coffee drinkers or tea drinkers. Nearly 55% of Americans in a 2010 study from myoclinc currently drink coffee on a weekly basis. The research behind coffee has now shown for decades that poorer people are more likely to die from multiple socioeconomic statuses, and wealthier people are more likely to be physically active and eat healthier!

So if you are already not a coffee drinker, skim over this article and look at the research or benefits associated with drinking coffee. There has been more than enough research to show you the true features this product has to offer and what it can do to an individual over prolonged periods of continual use. Next time you wake up in the morning with a need to get a quick hit of energy look towards picking up a warm cup of coffee to start your day!