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Back To School – Back To Fitness!  Lose Weight!  Get Healthy! Save!

Only 2 days left!

Join the movement of people committed to creating healthy schools and help combat the child obesity epidemic.

It all starts with a healthy you. Be the example! Healthy habits begin at home!

This school year lose the weight, get healthy and fit, develop strong nutritional habits and save big!

For a very limited time:
Join for $0 Enrollment, a discounted $24.99/monthly membership rate, a Free Fitness assessment and 1 Free Personal Training Session!*

That’s over $200 in savings!


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Call 814-866-8818 today for more information or to get set up on a tour!

Will you be our next success story?


*New members only. Certain restrictions apply. Please see club for details.

Get The Summer FREE – Ends Sunday 7-31-2016!

LAST CHANCE! ENDS 7/31/2016!

New members! Join up now and get the rest of the summer absolutely FREE!



What’s better then getting in shape, feeling great and looking your very best? Doing it all for FREE!

There’s no enrollment fees, no hidden charges and definitely no gimmicks! JUST RESULTS!

What’s your excuse?



Don’t miss the highly anticipated return one of the BIGGEST AND BADDEST Arm Wrestling Event’s of the year!!! Dave has pulled out all the stops and is making sure this is even BETTER than January’s event. With 8 SUPER MATCHES, one of the BIGGEST Pro Tournaments in the country featuring CASH PAYOUTS of $300, $150 and $50 for 1st through 3rd place finishers and an amateur tournament with 1st through 3rd places finishers will be bringing home some BAD ASS hardware. We aren’t stopping there! The PRO Tournament would not be complete without a KING OF THE TABLE Tournament to see who the king really is! That is right, once the Pros are done,we are going to put all the class winners head to head in a winner takes all tournament to see who the KING OF THE TABLE really is!


Stay tuned for more!!!

“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






Every new membership gets…

4 Free Personal Training Sessions!








* WIN A REMOTE START COURTESY OF REAL AUDIO! grady's decision new logo_2013-01


Manisha S.

Due to a medical issue and subsequent surgery, I had gained about 20 lbs and felt depressed and tired all the time. I knew I desperately needed to lose weight and regain my health. I had recently moved to Erie and was given a recommendation to a large “wellness center” here. I checked it out and tried it free for a day. It was too big and too fancy for me. I looked online and found Real Training and Fitness. I walked in and knew this place would work for me. Everyone from Jake at the front desk, Tony, the manager and the owner Jack Sullivan were welcoming, friendly and nonjudgmental. I signed up for personal training with Shea Sullivan. It took me a few months to get a consistent schedule established, mainly due to my fatigue and work responsibilities. But I started to see results! 6 months after starting I had lost the 20 lbs and gained muscle mass and my self esteem back!

I could not have done it without Shea. He is strict but very understanding. He knows what he is doing and will push hard, always making sure that I maintain good form and avoid injury. He also helps me with Nutrition guidance. Tony and Jack are very supportive and I feel like I have my own personal cheerleaders!

I know I still have a long way to go but I am very proud of where I am today. I owe RTF a big “Thank you”!

Visit our booth at the Millcreek Mall For “Style To The Isle” Feb 28th 11am-4pm

style to the isle
Style to the Aisle

February 28th | 11am – 4pm

Location: Sears Concourse
Fashion Show: 3pm

Mark your calendar for Millcreek Mall’s Style to the Aisle Bridal Show. Real Training & Fitness and other wedding professionals will be on hand to meet with you to discuss everything and anything that you might need for the perfect wedding! Get in the best shape of your life for the most important day of your life! RTF Staff will be on hand giving away a FREE 6 month VIP membership, guest passes, nutritional supplements and much, much more! You won’t want to miss it! Bring a friend!

The Fashion Show kicks-off at 3pm and will showcase this year’s bridal “must haves” from the entire wedding party!

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!

BCAA’s Are They Really Necessary?


BCAA’s also known as Branch Chain Amino Acids are the building blocks of protein found in free form. They are comprised of three different BCAA’s, which are Leucine, isoleucine, and valine. The difference about these BCAA’s is that they are not made by our bodies but found in the foods we eat and the supplements we can take to gather those BCAA’s. BCAA’s are found in any protein source that you do eat or utilized in any BCAA supplement (or bulk powder). What makes these so significant for bodybuilding or an average athlete and what benefits can come from these products? Well that is exactly what this article is all about. I will also go into detail about science and research being done on BCAA’s and the views of many out there on why they may be beneficial and why they may not be beneficial.


Branch Chains first and foremost are not similar in free form compared to whole form like if you ate a chicken breast or had a whey protein shake. BCAA’s in free form are instantly digested. Meaning they are taken right into the blood stream with no digestion at all, this is why they are crucial at opportune times. The most important time to dose amino acids would be during your workout. Why? Because when you workout your body is constantly breaking down amino acids as you tear down your muscle. When your muscles are breaking down, how do you stop your body from going catabolic? Automatically restore those lost Amino’s with a BCAA product to keep the body in an anabolic state and slipping into a catabolic state. Hence why they are very important at this time. Another great time to use BCAA’s would be for fasted cardio or weight lifting (similar to above). Since the body has nothing in it and we are doing activities that can cause extensive breakdown of muscle BCAA’s would be very wisely utilized at these times.


Now my last stance on why these are important is a different method of dosing Branch Chain Amino’s Acids. A very smart individual named Layne Norton who is a competing natural pro, studies Branch Chains for a living, and is a very strong power lifter has put in quite a bit of research and has conducted a Muscle protein Synthesis study that shows how important these can be towards MPS (Muscle Protein Synthesis).

In his research he had individuals dose Amino acids between further spaced out meals. The current dogma that is preached in bodybuilding is eating every 2-3 hours to speed up the metabolism and keep the body in an anabolic state just got overturned with Layne’s research. He showed that eating more times per day decreased muscle protein synthesis due to the fact that there are still present Amino’s in the bloodstream and the constant spiking of protein without letting it reach its refractory stages did not have greater muscle protein synthesis compared to eating every 4-6 hours and dosing at least 3g of leucine (found in BCAA products or bulk leucine powder) is all that is needed to maximize the anabolic response of a meal. For example lets look at certain foods, which would produce around the same amount of leucine. Beef and Pork weighed in around 5.5 oz, approximately 5 large eggs, a little over 1 scoop of whey protein (getting around 27-30g of protein), or 7oz of fish would also provide the optimal amount of leucine to be eaten at your meals that would be further spaced apart and the Branch Chain/Leucine dosage in between.

Layne also showed with his research that leucine triggered mTOR signaling and MPS through refractory responses between meals (optimizing the amount of time necessary before spiking protein levels again). In other words that 3g of leucine you got in the above references to the protein source you chose may trigger MPS again in 4-6 hours and not in 3 hours like many bodybuilders preach. Muscles are still digesting that previous meal and protein can take several hours longer to digest than most people think.  The last piece of information given in Layne’s research is that an additional 20-30g of carbohydrates taken between meals with 3g of leucine or a BCAA product can give a greater MPS response compared to dosing no carbohydrates alone. Not everyone will be able to do that given their overall carbohydrate intake, but that is some information to take into consideration if you do decide to give this a try in the future compared to your current meal frequency.


A few other sources I researched that showed benefits for Amino Acids were the American Journal of Physiology reinstating what I have already preached about Amino’s and stating that they can convert the catabolic state of working out into an anabolic state with post-workout or intra-workout dosage of Branch Chain Amino Acid supplements. Keeping a positive net protein balance from a negative (catabolic) to positive state (anabolic). The athletes that were studied in the American Journal also showed how well they were able to utilize phenylalanine (the absence of which causes stunted growth, energy, or overall recovery from training) at a rate of 70% greater dosing a Branch Chain Amino Acid supplement. Again this is reinstating the point of the anabolic response given from Amino Acids during a very opportune time in training. Some of the first studies done on Branch Chain products were on endurance athletes or runners, which again showed drastic, increased in overall recovery from day to day activity.

Now is there any conflicting research or thoughts on Branch Chain products? There was a Branch Chain Amino Acid roundtable with a few individuals that have written some incredible documents about nutrition and supplementation and they had to share their thoughts on their overall perspective. Martin Berkhan of Leangains.com who specialized in intermittent fasting (a different meal frequency pattern) stated that unless you are training fasted the use of BCAA’s will be gathered through whole foods alone granted you reach your protein levels for the day (at least 1-1.5g per pound of protein). He stated “there is no benefit showing excessive dosing of BCA’s because of how glucogenic they can be which is just adding excess glucose in the bloodstream.” The only time Martin would recommend dosing BCAA’s would be prior to fasted training (as stated above in the article) dosing at least 10g prior to workouts, and then every 2 hours after their workout until their first meal is consumed.

Alan Aragon’s thoughts is that BCAA is not necessary unless you are consuming enough BCAA’s through whole food protein (which he is in agreement with Martin). Alan continued to preach in his roundtable discussion that many individual’s are not aware of how many BCAA’s they get in real foods especially animal proteins (chicken, beef, fish etc.). Given an individual is meeting 1-1.5g of protein per day and getting adequate BCAA’s he has seen no additional research that dosing more BCAA’s or BCAA supplements is necessary given that individual has adequate pre/post workout nutrition to fuel their body for anabolism after breaking down their bodies from a workout. Even using BCAA’s himself and on his clients he has tried adjusting those clients to a higher protein intake and has seen visual evidence of improved body composition and performance

Last but not least a great writer named Lyle McDonald who has published multiple books regarding nutrition (such as The Protein Book, The stubborn Fat protocol, The Ultimate Diet, and many more) had a very generic stance on BCAA’s and that they do have benefits, but most individuals are already meeting BCAA requirement through whole food so increased usage may not be necessary. His stance is very similar to Alan Aragon’s. His statement off his website (bodyrecomposition.com) “In most studies BCAA’s had a benefit on recovery and triggering the anabolic state, but most of the studies done on BCAA”s involved inadequate protein intake to supply adequate BCAA levels through whole food.” Lyle also went on to say that BCAA’s may protect immune system and athletes involved in very heavy training, as they should only be used in 10-20g amounts if those bodybuilders or athletes have their diets taken care of. Adding in a small additional amount will only be a safety blanket especially if the individual is dieting in a caloric deficit.

With the research supporting both sides, and as Pubmed continues to pile out information regarding Branch Chain Amino Acids it is pretty clear that they do have benefits and they can also be a pricy investment given you match the standards above. My overall consensus on Branch Chains is that they should be viewed as a luxury. Supplements are exactly that, they supplement your diet and training as many of the individual above would agree. If you have money to spare on top of covering your basic supplements (whey, creatine, multi-vitamin, and fish-oils) then I would invest in a branch chain product to dose for my workouts. The benefits showed during resistance exercise/training is only going to help that individual in the long run. If you do have the money to dose as Layne Norton has showed in his MPS study then that would also be icing on the cake.