QUOTE

"The strongest Resistance to overcome, however, comes from within.  You will find that the person most often responsible for holding you back is actually you!  People often give themselves a “no” before they allow anyone else to.  In the mission to promote fitness and help people exercise, we are outnumbered.  We do not share the same beliefs as the common person today."

Martin Rooney

50 FOOD WITH SUPERPOWERS!

You can get most, if not all, of the nutrients essential to good health by selecting the right combination of foods.  The list was found on menshealth.com.  You may not live forever, but you just might come close.

Click here for SUPERPOWERED FOODS BABY>>>>

QUOTE

"The way to seeing that you are making improvement is by finding things that you cannot do."

Martin Rooney

Now, this quote goes very well with training and overall wellness.  Once a movement or exercise becomes easier or less challenging, the next step is obviously to increase the difficulty of the move.  Consistantly make physical and mental improvements by challenging yourself.

Indignation for Self-Defense: "How Dare You?"

GET RID OF BACK PAIN! OR AT LEAST REDUCE IT WITH THESE MOVES!

QUOTE!

"You can have results or you can have your excuses. You cannot have both."

Rofami Inc.

FIT RESPONDER NEWS LETTER

This newsletter is obviously geared towards first responders, but the information is useful to anyone.  This month's topics include:

Are You Really Drinking Enough Water?

Stress Shown to Impair Recovery From Workout

Sitting Is the New Disease

CLICK HERE FOR NEWLETTER>>>>

WORKOUT ROUTINE

BELOW IS A ROUTINE I PUT TOGETHER FOR THE MEMBERS OF MY RESPONSE TEAM.  IT IS VERY BASIC AND SHOULD FIT IN WELL WITH ANY ROUTINE YOU ARE CURRENTLY DOING.  I RECOMMEND A DAY OF REST IN BETWEEN EACH WORKOUT. 

SAMPLE PROGRAM FOR THREE TRAINING DAYS PER WEEK

·        DAY ONE CIRCUIT:  30 SECOND JOG OR WALK, SUB MAX PULLING VARIATION (PULL UP, MIXED GRIP PULL UP, CHIN UP, INVERTED ROW), 30 SECONDS OF A LUNGE VARIATION (BODY WEIGHT ONLY, JUMPING, REVERSE, SIDE, STEP UP) AND 30 SECOND PLANK VARIATION ( PUSH UP HOLD, REGULAR, MOVING, SIDE).  DO NOT REST UNTIL AL L THE EXERCISES ARE COMPLETED.  THE AMOUNT OF REST TAKEN BETWEEN CIRCUITS WILL VARY DEPENDING ON EACH TEAM MEMBERS CONDITIONING.  YOUR GOAL IS TO NOT REST AT ALL BETWEEN CIRCUITS!!  REPEAT THE CIRCUIT 3-5 TIMES.

·        DAY TWO CIRCUIT:  30 SECOND JOG OR JUMP ROPE, 30 SECOND SQUAT VARIATION (REGULAR, JUMP, STAGGERED, WALL), 30 SECOND PUSH UP VARIATION (REGULAR, PLYO, CLOSE, WIDE, PIKE, HANDSTAND, DECLINE, INCLINE), SUB MAX PULLING VARIATION AND 30 SECOND PLANK VARIATION.   THE AMOUNT OF REST TAKEN BETWEEN CIRCUITS WILL VARY DEPENDING ON EACH TEAM MEMBERS CONDITIONING.  YOUR GOAL IS TO NOT REST AT ALL BETWEEN CIRCUITS!!  REPEAT THE CIRCUIT 3-5 TIMES.

·        DAY THREE CIRCUIT:  25 MOUNTAIN CLIMBERS, 8 REPS PULLING VARIATION, 5 SQUAT THRUSTS AND 5 BEAR CRAWLING PUSH UPS.  REPEAT THIS CIRCUIT AS MANY TIMES AS POSSIBLE IN 15 MINUTES.  THIS CIRCUIT CALLS FOR VERY LIMITED REST. 

HOLIDAY EATING TIP #4

Here is a quick glance at the three micronutrients that make up our daily meals and why they are important to our body.
-Protein:  Our body, organs, muscle and bones are made up from it.  It helps regulate hormones and our body functions.
-Fats:  A form of energy for the body,  helps regulate hormones and stores certain vitamins for later use.
-Carbohydrates:  Our body's main source of energy, helps with digestion and controls cholesterol.

HOLIDAY WORKOUT TIP #3

Here are tips I recently gave to our jail response team on the topic of training:

-The best programs won't work without consistent effort.  Randomly working out will not yield results.  It will just make you sore.
-Start with bodyweight exercises.  Learn to move.  Don't be in a rush to lift weights when you can't even lift your own body.
-Keep it simple.  The most simple exercises are still around and still being used because they work.
-Record everything.   Your workout sets and reps, exercises, date and time, location, how you feel (tired, unmotivated, hungry, energized, etc...) and anything else that might reflect how your workout may go.
-Set attainable goals.  Be realistic when it comes to goal setting.  Some people set goals for every workout. 
-Learn to be comfortable being uncomfortable.   I feel you need to combine exercises that you enjoy and ones you do not.  That is how you will make the biggest gains in your training.  
-MAKE TIME FOR TRAINING!! 

HOLIDAY EATING TIP #3

Nutrition tips:

-All the training won't mean shit if your diet sucks.
-Proper nutrition helps in all aspects of training:  Replaces what was lost (nutrients), helps with recovery, builds muscle, reduces risk of disease and keeps you from getting good fat.
-Eat a diet consisting mainly of lean meats, fruits, veggies, whole grains and some fats.
-Stay away from fad diets.  DIETS DO NOT WORK!  Once the diet is over you go back to the old way of eating.  OR, you fall off your diet because you limited the foods you crave.  Schedule in those foods that you crave.  You need a lifestyle change.
- Put it all together and make smart choices.  Stop making the same bad meal mistakes every day or every meal. 

HOLIDAY WORKOUT TIP #2

Do not make the cold weather an excuse to stay in and hibernate!  Warm up indoors until you break a sweat then venture out to be active.  Warming up indoors will prepare your body faster for training than doing it out in the cold.  Your muscles will thank you!  Here is a warm up example.

Do the following movements none stop until you are ready to get outdoors:

1. 10 jumping jacks
2. 10 butt kicks
3. 10 jumping jacks
4. 10 high knees
5. 10 jumping jacks
6. 10 pushups

Ask DeFranco's Gym - episode #14: The TRUTH regarding Six-Pack Abs & Cor...

CONFESSIONS OF A CORPORATE WELLNESS COACH

Below is the being of an article I found on elitefts.com.   It is a little bit of a rant and plea by the author, Mike Snader, for people to wake up about their health.  We all have to take responsibility for what is happening in our society when it comes to the topic of health and wellness.

I’m not sure what has happened to society. I’m not saying this because I place myself on some high pedestal and think I’m better than everyone else. I’m saying this because of the blatant disregard for general health.
My job is to put together health and wellness programs for a large company with the intentions of improving the health of employees and lowering the insurance costs of the company. This benefits everyone; it’s a win/win. However, not even cash incentives or reduced premium costs will wake up the masses. Sorry if this isn’t a ‘get ripped’ or ‘increase your bench press’ type of article. This is a plea for you and your friends and family to understand how important your health is. Because this is a fitness website, the majority of you reading this probably take fairly good care of yourselves. However, we all know people who need a wake-up call.

Click here to continue reading>>>

Food Matters

WATCH THIS VIDEO!!!!!

 

http://foodmatters.tv/

Holiday Eating Tip #2

READ FOOD LABELS

 

 

http://www.medicinenet.com/script/main/art.asp?articlekey=175565

WORKOUT TIP FROM MENS FITNESS ON TWITTER

Check out @MensFitness's Tweet: https://twitter.com/MensFitness/status/408073172345298944

No Excuses

THERE ARE WORSE THINGS THAN WORKOUT OUT!

Get your ass moving!!  Here is your goal:  see how long it takes you to do 50 burpees.  Then in a few days time yourself again and see if you improve.  If you don't,  then do 50 more as punishment. 

MAKING TIME FOR WHAT YOU TRULY WANT!!!

The things you do everyday were given time to get done.  You felt they were important enough to be given a slice of your 24 hour day.  Are there things you feel are important, but just don't make the cut day in and day out?  Things that could possibly alter your mood for the better, increase your life span, reduce the risk of a chronic illness, turn back the clock, make you more mobile for everyday life or get you off certain medications?  The things I am talking about are exercise and proper nutrition.  Both of these are medicine for the body. 
In a recent issue of Experience Life Magazine I read that the average American spends only 33 minutes on food preparation each day compared to 5 hours and 11 minutes watching TV each day.  So lets break down this information just a little.  Lets say your average American eats three meals and two snacks a day.  That is an average of 6.6 minutes spend preparing every meal or snack.  Our hope is that this person has their meals already portioned out and pre-packed.  But we all know the likelihood of this being true is slim. 
Now the five hours in front of the TV.  Those five hours are probably spent sitting and eating.  That could be five hours of exercise, or three hours of exercise and two hours of food prep for the week, or two hours of exercise and three hours of food prep, etc...  You know what I am getting at. 
For such an advanced society, we sure do need a slap in the face type wake up call!!  We have one life to live.  Why not live it the best we can with the least amount of issues.

QUOTE

HOLIDAY WORKOUT TIP #1

Many of you may start having issues finding time to train and the excuse will be the holidays.  BLA BLA BLA!!!!  WHAT EVER! ! But if you are going to stick with that excuse try this challenge my wife and her friends are doing.  The Squat Challenge is laid out for you right in the picture below.  You do the prescribed reps for the day and that is it.  Do them in as many sets as you need to.  Challenge you friends to see who can get them done earlier in the day or in the least amount of sets.  You can also do this challenge with lunges, crunches and push ups.   No excuses people!!

MY MOST IMPORTANT ARTICLE OF 2013 BY MARTIN ROONEY

Martin Rooney is the real deal.  He's the one squatting the guy on his back.  The man has traveled the world training everyone from world class athletes to stay at home moms.  He knows what he is talking about.  That is why I am sharing one of the most recent articles from his newsletter.  In his article, "30 Things I Wish I Would Have Known About Life Before I Turned 30." Martin Rooney Hits a great deal of health topics that anyone can learn from.  

CLICK HERE TO READ THE ARTICLE>>> 

HOLIDAY EATING TIP #1

EAT MORE PROTEIN!  The more protein you eat the less snacking you will do.  Protein takes longer to digest so you feel full longer.  So that means more calories being burned while at rest.  And throw in some veggies. 

QUOTE

"Your body is machinery you wear.  If you don't take care of it, you pay a price."

-Mark Reuter Ph.D.

QUOTE

"Listen to your body.  The best exercises are the ones that allow you to do the most work with the least pain."

-Los Shuler

2013

The year is almost over and there is no better way to end it than by achieving goals.  Finish the year strong people!  Make that your year ending goal. 

Training words of wisdom

QUOTE

" Most people worry more about changing their clothes than they do changing themselves."

Martin Rooney

WHAT SUPPLEMENTS SHOULD YOU USE?

He's a question I get A LOT!!  And my answer is always the same.  NONE!!  Spend your money on healthy food and workout!!  There it is, the MAGIC PILL!

MORE TRAINING BABY!

Do each exercise for 30 seconds ( I'm a fan of timed training instead of straight reps) with NO rest between the moves.  Once you have completed all of the moves you may rest for no more than two minutes.  Try and repeat the circuit for a total of three times.  Good Luck!

1.  Mountain Climbers
2.  Body Weight Squats
3.  Jumping Jacks
4.  Pushups

WORK OUT

I haven't posted one of these in a while so hopefully you have been working out on your own.  BE YOUR OWN MOTIVATION!!

1.  Jumping Jacks one minute (at your own pace)

2.  Rest 30 seconds
3.  Walking Lunges one minute (at your own pace)

4.  Rest 30 seconds
5  Push ups one minute (at your own pace and either on your knees, against a wall or at an advanced level)

6.  Rest 30 seconds
7.  Mountain Climbers one minute ( at your own pace)

8.  Rest one minute then repeat the entire circuit at least 3x.  For those who are more advanced, attempted the circuit without any rest in between exercises.  Good luck!!

MAKING THE MOST OF YOUR TRAINING TIME!!

Are you making the most of their exercise time, or are they simply marking time? Particularly when time for exercise is limited, it can be important to make every moment count.

This is especially true for people who have to plan time to exercise around other life and work events.  The following points can be helpful for clients to evaluate their current exercise program and decide whether to make some changes to maximize fitness and health benefits.

To read the rest of the article CLICK HERE>>>

If you are in the Central Jersey Area contact me for consulting on the above issue.  Take control of your life starting today!!

TRAIN LIKE AN ANIMAL, LITERALLY!!

A huge staple in my training are animal inspired moves.  They work the entire body by getting you into real world positions.  You won't believe how tough they can be.  Here are several I you in my own training and client training.  Unleash the animal within you!!

BABOON JUMP

DUCK WALK

FROG HOP

BEAR CRAWL

CRAB WALK

DONKEY KICKS

Throw on or two into your next training session.  

WHERE STRESS CAN HIDE IN THE BODY!

The best explanation of stress we've ever heard comes from Stanford neurobiologist Robert Sapolsky, Ph.D., the author of Why Zebras Don't Get Ulcers. "If you are a normal mammal," he says, "stress is the 3 minutes of screaming terror on the savanna after which either it's over with or you're over with."

If you're a human mammal, however, stress comes from something more insidious than a toothy predator: anxiety triggered by the passive-aggressive boss, the 30-year mortgage, and the job of caring for children as well as the ill parent who believes General MacArthur wants him to lead a division into Pyongyang Province.

No wildebeest would understand these fears, but the perceived threats spark the same physiological survival responses that crocodile attacks do. Here's where modern stress bites your body and how to fight back.

Here is another great article from Men'shealth.com.  To continue reading the article CLICK HERE>>>

REDUCE STRESS WITH EXERCISE!!

Some amount of stress, strain and tension is present in our everyday activities. Although these terms can all describe physical phenomena, they can also extend to the mind-body connection.

Often, we allow stress from external sources to seep into our thoughts and undermine our efforts--both mental and physical. Before going any further, it may be helpful to distinguish between stress and strain with regard to psychology and physiology.

To continue reading the article click here>>>

QUOTE!

Two terms for clients to keep in mind when it comes to nutrition are nutrient density and caloric (or energy) density.

Which is heavier--a pound of lead or a pound feathers? All joking aside, the real issue is that one is more dense than the other. Density generally refers to the ratio of mass to volume. In the lead and feathers scenario, the former is comparatively heavy for its volume, while the other has to be greater in volume to be equally heavy. In a similar way, something with high nutrient density contains a lot of vitamins and minerals per caloric amount of that food. However, something with a high caloric density may--or may not-exhibit a high nutrient density.

To read this article CLICK HERE>>>

HEALTHY TREATS!!

Easy to make, healthy and unprocessed snacks for the gap between lunch and dinner.  Great for everyone in the family.  These are also energy packed for those kids involved in any type of sport.


http://www.hungryforchange.tv/article/6-healthy-after-school-treats-for-kids-plus-free-recipe

TRAINING MOTIVATION!

MOBILITY VIDEO

Here is a mobility video by Steve Maxwell.  Steve Maxwell is an expert in just about every aspect of fitness.  He is a wealth of knowledge and is an example of not letting age (he is over 60 years old) control your life.  That is exactly what people tend to do.  JUST ANOTHER EXCUSE NOT TO LIVE YOUR LIFE!!  What he shows in the video are basic movements that most people would never think of doing.  Some may even think they are a waste of time.  Try them out and see how you feel.  If you can't move properly then you can't live properly.

 For more information on Steve Maxwell and what he offers click here>>>

FITNESS HUMOR!

ODD OBJECT TRAINING = FUNCTIONAL STRENGTH!

     Most things in life that you have to pick up or move are not shaped like a dumbell, barbell or any other common workout/training implement.   Shopping bags may vary in weight, boxes maybe heavier on one side than the other, your kid was once an eight pound infant and is now a 30 lb toddler and the list of odd objects you encounter every day can go on forever. 
     That is why I recommend training with odd objects such as:  sandbags, ropes, tires, rocks, sand filled milk jugs or a gym bag willed with books.  Find something that you may use every day and weigh it down.   Start light and work your way up.  I will be working on videos in the near future to give you examples and to show proper form. 
     Remember to always train smart and if you are not certain about something ask away.  I am always available for assessments,  consulting and kicking your ass I to shape. 

Leg Workout

Here is a quick video of a lower body finisher.  It consists of lunging forward followed by a low back pedal and then a sprint.  Do it a few times and your legs will be on fire.  Try it out and let me know.

Video>>>

QUOTE!!

"If you don't set a baseline standard for what you'll accept in your life, you'll find it's easy to slip into behaviors and attitudes or a quality of life that's far below what you deserve.  You need to set and live by these standards no matter what happens in your life."

-Anthony Robbins, Awaken the Giant Within

Quick Sandbag Training Video!

Here is just another example of the type of training I do on a daily basis.  Body weight combined with total body exercises.  This is the same type of training I put clients through.  Very effective in developing strength, conditioning and general physical preparedness for what you may encounter in your daily life.  Train for for life's obstacles!!

TRAINING INTERRUPTED!!

Outdoor training turned into toddler training!!!

QUOTE! !

Your strength, like your ability, is not age or gender dependent. It is only “perception” dependent. Perceive wisely.

Martin Rooney

41 Reasons To Train Today - Chris McCombs

41 Reasons To Train Today - Chris McCombs

HOLIDAYS WITHOUT THE WEIGHT GAIN!!

Here is another useful article from a great website www.rofami.com:

Enjoying the Holidays-Weight Gain Free. 
by: By: Debi Silber, MS, RD, WHC, FDN The Mojo Coach

While the holidays are a time to celebrate with family and friends, for many of us, it’s also a time to kick our healthy eating to the curb until January 1st. How can you enjoy the holidays while remaining weight gain free? Here are a few ideas:

Click here to continue reading>>>

FEEL ENERGIZED!!

Here is an article I found at Rofami.com on the topic of energizing yourself through ways other than coffee. 
There’s a lot you can do to help mimic the effects of that quick cup of coffee, without actually reaching for a cup of coffee. Regular exercise is one of the best ways to give yourself an energy boost without resorting to caffeine and other stimulants to wake you up. Thirty minutes of exercise, just four times a week, has proven to increase energy levels drastically after just six weeks. Exercise helps improve your lung capacity over time, allowing for more oxygen to reach your brain and muscles, waking you up and facilitating the production of energy in cells throughout your body. In the short term, increased heart rate and heightened blood flow from exercises as simple as taking a walk around the office instead of grabbing a cup of coffee can help you feel more energized. And exercise can be very simply incorporated into a busy lifestyle. Try going for a short walk during your lunch break, getting off the bus or subway a stop sooner than you normally would and walking a few extra blocks, or just doing some jumping jacks when you first wake up in the morning to get your heart pumping.
To read the entire article click here>>>
Greg Quintero
GQ FITNESS

QUOTE!

"Most people haven’t reached their dreams. As a result, most will try to stop you from reaching yours. Trust in yourself!"

Martin Rooney

QUOTE!

BE A GOOD PARENT! !

Business and Fitness

Here's another one for all of you that are all work and no health. Save your money because the medical bills will be crazy down the road of unhealthiness.   Copy and paste to your browser.

http://www.healthhabits.ca/2012/06/13/treat-your-fitness-like-you-treat-your-business/

Is Obesity Really a Disease?

"As the American Medical Association (AMA) declares obesity a disease, leading nutritional experts reveal practical solutions with proven results that do not require expensive medical intervention."

By James Colquhoun, Laurentine ten Bosch and Jill Mangino

Santa Monica, CA (June 20, 2013) – The American Medical Association (AMA) has just yesterday adopted a new policy that declares obesity a disease. The group says that now obesity is a disease it will require a range of medical interventions to advance treatment and prevention. Over 35 percent of U.S. adults and 17 percent of children and teens are now categorized as having the “disease” of obesity.

Read More...

WEATHER SUCKS? TRAIN INDOORS!!

Bad weather shouldn't stop anyone from getting a quality workout in.  Below is a little something I will be doing because it is calling for rain in my part of Jersey.

Warm-up consisting of the following video:

• 8-10 sets x 3 reps of sandbag shouldering resting a minute between sets.  If you do not have a sandbag, substitute with a laundry bag filled with clothes, a small child or bag filled with anything.

• 2 minutes of any of the following: treadmill run, eliptical, jumping jacks, jump rope or stair runs.  Followed by 20 secs of push ups and 20 seconds of lunges.  Then rest.  Repeat a minimum of 5x.  Rest until you are almost fully recovered.  GOOD LUCK

HEALTHY SNACKS!!

Menshealth.com always has great go to workouts, meals and health tips.  Below is a link for a great home made snack from them.  Going to make them this week.  

http://www.menshealth.com/guy-gourmet/snack-hearty-homemade-granola-bars

One of the biggest excuses for not eating healthy is not having time to cook.  BULL SHIT!!  STOP BEING LAZY!!  Take two days out of the week and prepare some decent meals for the family that can be quickly heated up at any given time.  My wife and I always have a container in the frig with seasoned grilled chicken, cooked veggies and mixed salad for quick fixing.  Below is a link from www.shape.com with meal ideas.  These meals can be made in no time.  Make a change for the better!!

http://www.shape.com/healthy-eating/meal-ideas/20-nutrition-experts-favorite-5-minute-meals/slide/all

*Click on a meal picture for the recipe!

BE HAPPY TODAY!!

Don't wait to be happy.  Start today.  Below is a link form www.hungryforchange.tv that will help you get on the right path to a better and happier you.  Don't waste another day being negative and unhappy.  Life is short, live it right!!  After you hit the link, sign up for their updates.  www.hungryforchange.tv  has great information on bettering your quality of life.



http://www.hungryforchange.tv/article/10-simple-things-you-can-do-today-that-will-make-you-happier

Fitness Rules!!

Fitness rules to follow.  Just more to read to help everyone in their journey to the body and mindset they desire.  Copy and paste into your browser.

http://www.menshealth.com/deltafit/fitness-rules-winners-follow?cm_mmc=DailyDoseNL-_-1476390-_-10302013-_-FitnessRules-link

Check out these ten things you can do to improve your current situation from strength coach Matt Wichinski.  

1. Stop wasting time hanging out with energy vampires.

-You know the type, the person who is always mentally and emotionally draining. Let them go. They are negative, they bring nothing to the table, they don't appreciate you. All they want is the communal energy to be focused on them. They never even want to try and solve their problem, they only want to complain about it and have you listen and console them. Or worse yet, they complain about everything that is wrong with you. You are important and you need some focus too. Your time is valuable, spend it with those people who support you and embrace you for the person who you are.

2. Make your move.

- The time is never going to be perfect to do that thing you have been planning to do for so long. Something will always be in the way, between school, work, family, friends, money, kids, etc. That's never going to change, it is time to make that jump and get started. You will need to make adjustments as you go, but lots of learning will be made in the process. Nobody achieves greatness from doing everything right the first time, you learn the most through mistakes and adversity. Embrace the opportunity that you have today, accept the challenge and follow your dream.

3. Stop taking care of everyone else before you take care of yourself.

- Make yourself a priority. I am not saying disregard everyone else. But sometimes you need to look out for number one. If you are not going at 100% full throttle, than you can not be your best to help others as well. Charge yourself first, then help others when the time permits, you'll be a better service to everyone else when you are at full capacity.


4. Let the real you shine through.

- Too often people try to be someone that they think others want them to be. This is a disservice to yourself by not being real. The world already has everyone else. The world needs you. Be proud to step up and represent who you are.  If you try to be someone you're not, everything will be fake and meaningless. Be yourself and you'll attract the people that you want to be associated with. 

5. Be conscious and actively experience life.

- Notice and appreciate what is going on around you right now. You can never get this moment back. What you do right now will greatly shape what happens to you down the road. If you do nothing now, you'll be nowhere in the future. Experience as much of life as possible, it's really pretty amazing.

6. Make an honest evaluation of yourself.


- Be brutal and figure out what you like and dislike about yourself. Evaluate your strengths and weaknesses. The path to self discovery can be harsh. You will find out things that you did not want to admit, then ask why it is the way it is. Do it again, and again, and again. You will eventually come to the root of your issues, not just obvious symptoms. Dig deep inside you and change that thing that has been holding you back from being a better you. You can avoid the truth for a long time, but you can't make real change until you accept what you do not like.




7. Appreciate what you have.

- There really isn't a need for most of us to constantly get new toys, or seek happiness with a new relationship, etc. Take the time every day to appreciate the things you already have and may be taking for granted. You might think that the new shiny object is going to give you what you want, but it really only cost you time and money and soon you will want something else thats just out of reach. If you get a Maserati, you'll want a Lamborghini. You have something great right now, enjoy it. Besides, the best things in life are free anyway.




8. Don't try to be the person you used to be.

-We grow up, we get older, things change, it's inevitable. Some people try to reverse the clock and conceal the truth with surgery, makeup, transplants, pills, lotions and potions. You used to be younger, leaner, faster and stronger, but now you're wiser, you know how to work smarter and use your gifts to your advantage better. Don't try to be what you used to be, just be the best you can be for today and tomorrow.

9. Be happy for other peoples success. 

- Never be jealous for someone else's achievements. Jealousy is a wasted emotion. Your time will be better spent building happiness for yourself. Genuinely let the other guy know how excited you are for them, and more people will cheer for you when you accomplish something great. 


10. Stress less. 

- I know, it's not so easy, but it can be done. Don't make excuses, find a way to reduce your negative energy levels. Eat better and sleep more for better energy. Smart exercise will help you feel and move better, which can make you more productive. Change one small thing at a time until it becomes a habit. Don't change your whole life, it is too overwhelming. Be accountable for your own life. Be ready to tackle the tough decisions head on. Nobody can change you but you. Sometimes things get worse before they get better. Stop resisting change, trust me, the hard road is a more joyful journey.

Stronger Everyday

Matt Wichlinski
WWE Performance Center Strength Coach

How can I get more omega 3 fatty acids in my daily meals?

How can I get more omega 3 fatty acids in my daily meals?

Click on the above link for helpful information on omega 3 fatty acids.  These are all around great for you health!!

NO EXCUSES PEOPLE! !

https://www.youtube.com/watch?v=c9ozuvx06nE&feature=youtube_gdata_player

Cut and paste the above link and watch how a blind woman train like she has not limits.  NO EXCUSES!!  Very inspiring! !!!

TRY THIS WORKOUT!!

I was short on time today so I hit this workout which took very little time.  Three sets of the following circuit with no rest:

1. 10 Jumping Jacks
2. 10 Total Lunges
3. 10 Jumping Jacks
4. 10 Push-ups
5. 10 Squats
6. 10 Jumping Jacks
7. 10 Pull-ups
8. 10 Jumping Jacks
9. 10 Kicks Throughs

Rest if you have to then repeat two more times.  GET AFTER IT PEOPLE.  NO EXCUSES, JUST RESULTS!!!

SATURDAY WORKOUT!!

Here's a simple workout for you.  Every time you pick up your phone for ,ANY REASON, DO 10 SQUATS AND 10 PUSH UPS.  At the end of the day see how many of each you have done.  This will show you that no matter how busy you think you are, how long your to do list may be or how there is never enough time in the day, fitness training can be incorporated into your daily routine.

NICE PIC!!

LISTEN TO YOUR BODY!!

Below is something I pasted from a news letter form Martin Rooney.  This strength coach is full of great information.

"One of the Principles of TFW is that your body is an incredible informant that is always trying to tell you something. Most of us, unfortunately, have either forgotten how or choose not to listen to what our body is saying to us. If you don’t agree or completely understand, here are a few common examples of how people regularly ignore what our amazing body is attempting to tell us:

1. Many people eat food that makes them feel sluggish or tired, yet they continue to make the same food choices.

2. Many people’s bodies pack on fat, develop high blood pressure, diabetes, and a whole host of other diet related disorders, yet they continue to eat incorrectly.

3. People develop overuse injuries and continue to batter the same areas instead of giving that area the rest for which the body is screaming.

4. People awaken tired from too little sleep, but continue to deprive the body of that all important recovery mechanism on following nights.

5. People’s bodies “know” that daily exercise is healthy, but they continue to lead sedentary lifestyles.

6. People make themselves sick from toxic behaviors like drinking and smoking, yet continue to indulge in these damaging acts.

We all take on physical challenges every day. Whether it is beginning a sport, landscaping the yard, moving some furniture or chasing the kids, we often experience soreness or fatigue in certain areas as a result. I have concluded that there are a few possibilities causing the issue:

1. These are areas that you may not have used in some time.

2. These are areas that you have not used in that particular way before.

3. These are areas that are require the development more strength, flexibility and endurance.

I believe you might think the list above is “common sense.” The problem, however, is that it isnot common for people to take action on what number three is trying to tell them. This leads me to another Principle of TFW: knowledge is rarely important without action. Once you recognize what your body is telling you (whether it is to eat right, lose weight, train smarter or recover more), you need to actually carry out that request! As I have learned, our society’s greatest mistake is to make the same mistake. Not listening to your body long enough is exactly where most of the world’s health problems come from in the first place.

This email should be a harsh reminder that we were given two ears and one mouth because we should listen twice as much as we talk (and, for many of us, eat!). Although the media would love to attempt to paralyze you with the belief that concepts like training and nutrition are very complex, if you pay close attention, they are actually quite simple:

You know what to eat because your body tells you what you need and when it is hungry. Eat It.

You know when you need rest because your body tells you when it is tired or sore. Take It.

You know the area to train because your body tells you when and where it is weak or improperly prepared. Train It.

Proper recovery, training and nutrition. With the correct mixture of these three variables, you and your body can do anything. The body knows it can be done. Now it is just your mind’s turn to listen…and then take action."

Yours in Strength,

Martin Rooney
 

Founder, Training For Warriors

YOU ARE WHAT YOU EAT!!

Saw this poster at my kid's pediatrician's office.  This should be in every home.  It is a good reminder to parents that kids need to be fed properly. 

QUOTE!!

QUOTE! !

"You must first accept responsibility that you are the only one in control of your destiny. Where you are in life is exactly where you are supposed to be as a result of either the things you have or have not done, thought, said, or attempted."

Martin Rooney

CO-WORKERS LISTEN UP!!

GREAT RESPONSE TEAM TRAINING!!

Had my response team training hard today with some body weight movements:  bear crawls forwards and backwards, all types of pull up variations, pushups, kick throughs, squat thrusts, Turkish getups and gear bag carries.  Lots of functional and practical movements that a lot of the members never do.  Many of them are still stuck in that bodybuilding, I'm gonna train one body part a day type training.  Well, that type of training does not carry over into what these team members may need to do if responding to an incident.  Same goes with all of you out there.  If you do not know what to do or where to start, ask!!  Train the right way for what you may encounter in everyday life people.  That's what I love teaching and instructing in.  Functional movements to build real world strength, conditioning and all around BAD ASS INDIVIDUALS!!
MORE TO COME!

*Video of bear crawl variations.

WORKOUT

We did the following for 10 minutes straight:

• 3 pull ups
• 20 yard bear crawl
• 5 push ups
• walk to beginning (this is your rest)

Short rest period (2-3 minutes)

We did the following for 10 minutes straight:

• 20 yard gear bag carry (carry the bag any way to complete the distance)
• 5 squat thrusts with kick throughs to each side

5 minutes of weighted turkish get ups (NO REST!!)

*Video of kick throughs.  Great for balance, coordination, and core activation.

MORE TO COME!!!

 

TIPS FROM THE SOMERST COUNTY WELLNESS COMMITTEE!!

Today’s tip consists of the Top 10 Words of Wisdom by Gandhi: 1. Be the change. 2. What you think you become. 3. Where there is love there is life. 4. Learn as if you’ll live forever. Your health is your real wealth. 5. 6. Have a sense of humor. 7. Your life is your message. 8. Action expresses priorities. 9. Our greatness is being able to remake ourselves. 10. Find yourself in the service of others.

MONDAY MORNING INFO!!

Everyone needs to remember that proper nutrition is KEY to reaching your weight loss goals.  There is no way around that.  You can go to the gym all day long, seven days a week and may only see small changes.  Do it right so you're not frustrated when you don't see any physical changes. 

Here is a quick workout to go allow with your smart nutritional choices: 

20 jumping jacks, 20 sec plank
Rest 10 sec
25 jumping jacks, 25 sec plank
Rest 10 sec
30 jumping jacks, 30 sec plank
Rest 30 sec
5 pushups, 5 squats
Rest 10 sec
6 pushups, 6 squats
Rest 10 sec
7 pushups, 7 squats
Rest 10 sec
~Continue increasing your reps by one in the pushups and squats until you can not perform the prescribed  rep range.  Record the rep number you failed at.  This  rep number is now your goal to reach next time you perform this workout. 
GET AFTER IT!!

Greg

SUGAR CARVINGS!!

Sugar is society's downfall when it comes to weight gain.  Why is it that we can't get enough of it?  We eat our sweets and get a great sugar high, only to feel like shit soon after.  Sounds like a drug habbit.  
Click here to learn why...

QUOTE!!

Inappropriate Post.

I apologize to everyone for the inappropriate batman image yesterday.  It was a bad call on my part. 

QUOTE OF THE DAY!!

"You don't become the thing you Think about all the time.  You become the thing you Do all the time. "
Martin Rooney

PICTURE SAYS IT ALL!!

MAKE FITNESS GOALS!!

Have you accomplished any fitness goals this year?  I will bet most of you have not.  Setting goals can make training more enjoyable.  You start to see and feel improvement as you make your way towards that goal.  Always remember to make small goals that can be attainable.   The last thing you want to do is make a goal so far fetched that you have a good chance of not reaching it.  This could cause you to become disgruntled and give up.  Accomplishing several smaller goals will eventually total up to larger goals being achieved. 
Click here for goal setting advice...

10 EASY WAYS TO LOSE WEIGHT!!!

Men's Health has tons of useful information and not just for men.  The article linked below has 10 great tips to lose weight without losing you mind.  Remember to always incorporate changes slowly and not all at once.

http://www.menshealth.com/nutrition/10-easy-ways-lose-weight-without-starving?cm_mmc=WeightLossNL-_-1463122-_-10162013-_-EasyWeightLoss-link

START TODAY!!

WORKOUT TIME PEOPLE!!!

Try this on:  10-jumping jacks, 10-squats, 10-sec plank,10-pushups, 10-mountain climbers.  Repeat 10x!!

If you are unaware how to do a certain movement, search it on you tube.  Good luck!!