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Please Note: I am not a doctor.
Please consult a physician
prior to attempting any of
the example workout routines
showcased in this blog.

Monday, January 12, 2015

Travel & Eat Right Tips



When you are traveling sometimes it can be challenging to stay on your normal healthy eating routine. Here is an easy way to combat the temptations of the gas stations, airports and restaurants during your travel.

Travel & Eat Right Tip #1: Plan as Much as Possible.
Typically road trips are easier to prepare and pack for vs. air based on the restrictions. Make a list of foods that travel well and won't be flagged by TSA for those of you flying.
Sample List:
- Protein Powder (Might want to label if your powder is white) :)
- Nuts
- Hard Boiled Eggs
- Beef/Turkey Jerky
- Oats
- Granola
- Carrots
- Apples
- Oranges
- Packaged Fish (tuna/salmon)

Travel & Eat Right Tip #2: Stay Hydrated
Staying hydrated will help stave off hunger. Road trips may make this more difficult based on the number of bathroom stops planned, but your gut will thank you later. Staying hydrated when flying may be easier based on availability of restrooms in airports. Be sure to pack an empty water bottle to avoid having to buy a $9 bottle of water once inside.

Travel & Eat Right Tip #3: Manage Your Proteins

Staying on track with your eating will help greatly if you manage your proteins. Protein will help you to feel fuller, longer. Manage your proteins accordingly. Sometimes you won't have access to a grill or oven, so manage with what you can.
Beef/Turkey Jerky is a great option because it's easy to pack, eat and travel with. Be sure to pack floss/toothbrush.
Packaged fish is a great option also. Packaged salmon or tuna are a great option you can easily tear open and eat straight from the container. All you need is a fork!
Eggs are a bit more difficult to travel with but if you hard boil your eggs and then immediately pour out the hot water and replace with cold water and soak in fridge this will help the shells to slide right off when consuming later.

Travel & Eat Right Tip #4: Clean Your Teeth

Staying on top of your brushing will also be helpful for not only your teeth but for curbing overeating or unnecessary snacking. Pack a toothbrush and travel size toothpaste. If you can't access a faucet, be sure to bring along those mini brushes with portable toothpaste in the brush. (Colgate Wisp is my personal favorite)

Travel & Eat Right Tip #5: Adjust Your Carbs

You may need to make some modifications to your meal plan in regards to your carbs. If you know you are not going to be as active as you normally are and will be seated in a car/plane for hours on end, you may want to decrease the amount of carbs in your daily intake. Carbs are the body's source of fuel/energy so if you will be spending the majority of your day doing sedentary activity (sitting, resting etc) you won't need as much fuel/energy.

Travel & Eat Right Tip #6: Manage Expectations
Keeping your expectations realistic will also help make travel easier. Keep in mind water retention may occur when on a plane. Stiff muscles/joints may also occur due to a prolonged period of time in one position (seated etc). Stress levels usually increase with any and all travel, so be sure to keep a cool head to stave off stress, anxiety and cortisol. Stay well rested and keep a positive upbeat attitude throughout your travels.

Friday, January 2, 2015

2015 Core Workout: Start the Year Off Right!



Med Ball Ab Workout - Use weighted ball (6-10lbs)
- Goal of workout is to do all moves continuously without stopping/letting feet touch ground




1. Med Ball Floor to Toe Crunch
-Lay on back.
-Hold ball overhead.
- Legs straight up, heels to ceiling (bend knees 90 degrees for low back issues).
Tap ball above head then crunch up and reach to tap ball to ankles/toes.
Repeat 10-20x


2. Med Ball Reverse Crunch
-Lay on back.
-Hold ball overhead.
- Legs straight up, heels to ceiling (bend knees for low back issues).
Hold above head then lift hips/glutes up off floor keeping heels always to ceiling.
Resist momentum and slowly lower down to floor.
Repeat 10-20x


3. Med Ball Toe Crunch
-Lay on back.
-Hold ball overhead.
- Legs straight up, heels to ceiling (bend knees for low back issues).
Hold legs up with feet towards ceiling then crunch up Tap ball above head then crunch up and reach to tap ball to ankles/toes.
Repeat 10-20x


4. Med Ball Figure 8
-Sitting up in V-Sit position.
-Hold ball above hips.
- Legs straight (bend knees 90 degrees for low back issues).
Take ball and pass under right leg (bend knee if necessary) then pass under left leg.
Repeat 10-20x


5. Med Ball Russian Twist
-Sitting up in V-Sit position.
-Hold ball above hips.
- Legs straight up (bend knees 90 degrees for low back issues).
Rotate torso and tap ball to the right of hip on floor then rotate torso and tap ball to the left of hip on floor.
Repeat 10-20x
Goal: Repeat Circuit (#1-5) 2-5x

Sunday, June 22, 2014

Running Mechanics

Running Tips to Improve Form, Function and Speed


Arm Swing
Make sure your arms are moving with purpose and good form. Most recreational runners tend to let their arms sway side to side across the body. You want your arms to stay in line with the shoulders; so wrists, elbows and shoulders should be closely aligned.
- Elbows should bend 90degrees
- Wrists should move from hips to the chin or temple
- Arms are in line not moving across the body side to side
TIP: Run with your thumbs turned out & away from the body to aid in keeping your elbows tucked in.




Exercise - Plate Swings
This exercise will aid in helping with muscle memory as well as both strength and endurance.
1. Stand with feet hip width apart and slightly hinged forward from the hips with the core and glutes engaged.
2. Hold a plate (5-10#) in each hand with elbows bent 90degrees mimicing running form.
3. Begin swinging the plates as if you were running.
4. Work up to 30seconds at a time and/or increasing your speed until you mimic the arm swing of a sprint.
Video:



Leg Swing
Just like the arms, you want the legs to move with purpose and good form. Most recreational runners barely pick up the feet and/or bend the knees. You want the knees to bend almost or up to 90degrees just like the elbows to ensure maximum range of motion.
- Face the wall and swing the leg as high up laterally as you can with good form and core control
- Ankles should be in line with the knees and hips throughout the entire movement
- Rotate so the shoulder is parallel to the wall and repeat the movement swinging the leg straight up in front
Video:

TIP: Imagine you are running through high grass to aid in picking up the legs with each step.

Exercise - Hurdle Walks Forward
These exercises will help to loosen the hips and hamstrings.
1. Lift the knee up 90degrees out to the side
2. Rotate the knee forward and place the foot down
3. Repeat on the other leg

Exercise - Hurdle Walks Backwards
These exercises will help to loosen the hips and hamstrings.
1. Lift the knee up 90degrees directly in front of the hip
2. Rotate the knee backwards and out to the side
3. Place the foot down and repeat on the other leg

Exercise - Straight Leg March
These exercises will help to loosen up the hips and hamstrings.
1. Take a step and swing the R leg up straight while reaching for the toe with the L hand.
2. Take a step and swing the L leg up straight while reaching for the toe with the R hand.
3. Repeat 10-30 strides
Video




Stride
There is a lot of wasted movement for recreational runners who are not maximixing their strides. Most recreational runners do not open up their stride so there is a great deal of wasted movement. You want the foot to reach out in front for a greater stride length and maximum coverage.
- Aim for the hip and knee to bend to 90degrees
- Focus on extending the calf and foot out in front of the body
- Utilize proper arm swing to aid in lifting the body up and forward
TIP: Lean slightly forward and imagine you are striding over hurdles that are approximately knee height and 1-2ft in front of you.





Exercise - Standing Striding
This exercise will aid in helping with muscle memory as well as encouraging the hips to open.
1. Stand with R. shoulder facing the wall and R. hand placed on wall.
2. Keep slight bend in L. knee while keeping core engaged.
3. Bring R. knee up to 90degrees.
4. Quickly extend leg out & forward until ball of the foot scrapes along the floor.
5. As R. foot becomes aligned with L. foot, immediately pick up & repeat #3-5.
6. Repeat on L. leg
Video:






Speed
Of course every runner wants to be faster, but what is being done to improve it? A very simple way to noticeably increase your speed and decrease your overall mile time is to perform intervals on the treadmill. HIIT is a very structured intense method of performing intervals. Performing HIIT on the treadmill will not only make you faster, but will also burn a great deal of calories in less time than steady state running pace.
- Aim for 30-60second intervals
- Make sure you have at least 60sec recovery time (walk, jog or slow run) if you are just starting out.

Video


Friday, June 20, 2014

Buy & Sell Fitness Partnership


Thursday, March 6, 2014

Friday, October 18, 2013

Online Coaching

Not everyone needs a certified professional for every workout. 1-1 Online Coaching is a great way to receive professional advice & guidelines that are convenient with your schedule as well as your location. Online Coaching allows you to have essentially unlimited access to a certified professional rather than just during your scheduled sessions for in-person training.

Current 1-1 Online Coaching Clients range from collegiate athletes to business professionals covering regions from Miami to Maine to Cleveland to Houston. As of 2013, 175 satisfied online clients have transformed their lives through fitness!

Customized exercise prescriptions are created to tailor your specific needs. Tailor-made prescriptions will match your individualized goals, your fitness preferences and the equipment/facilities currently available to you.

Online video training available as well! Fans of the workout DVDs opt for online video training because the workout video is custom-made based on the goals and fitness levels stated in initial interview. The entire workout is made for YOU and will be addressed to YOU!

Online Fundamental Coaching Plan Includes:
- Consultation
- Weekly Progress Photos
- Unlimited Access via Email/Text
- Fully Individualized Workout Program Tailored to YOUR Goals and Timeline
- Fully Individualized Workout Program Specifically Designed for Equipment/Facilities YOU Will Train With
- Nutritional Coaching Guide
- Food Logging
- Monthly Healthy Recipes
- Updated NEW Workout Programs Every 4-6 Weeks
- Professional Education and Guidance
- Discounts on Fitness-Related Products

Program Length



Online Pro Coaching Plan Includes:
- Consultation
- Weekly Progress Photos
- Weekly Workout Exercise Videos
- Monthly Custom Workout Video/DVD Created by Trainer to Address YOUR Needs and Fitness Level
- Unlimited Access via Email/Text
- Fully Individualized Workout Program Tailored to YOUR Goals and Timeline
- Fully Individualized Workout Program Specifically Designed for Equipment/Facilities YOU Will Train With
- Nutritional Coaching Guide
- Food Logging
- Monthly Healthy Recipes
- Updated NEW Workout Programs Every 4-6 Weeks
- Professional Education and Guidance
- Discounts on Fitness-Related Products
- Optional Live Training Session (In-Person if Local) via Skype

Program Length

Online Elite Coaching Program Includes:
- Consultation
- Weekly Progress Photos
- Weekly Custom Workout Video/DVD Created by Trainer to Address YOUR Needs and Fitness Level
- Unlimited Access via Email/Text
- Fully Individualized Workout Program Tailored to YOUR Goals and Timeline
- Fully Individualized Workout Program Specifically Designed for Equipment/Facilities YOU Will Be Training with
- Nutritional Coaching Guide
- Food Logging
- Weekly Healthy Recipes
- Updated NEW Workout Programs Every 4-6 Weeks
- Professional Education and Guidance
- Discounts on Fitness-Related Products
- Optional Weekly Live Training Session (In-Person if Local) via Skype

Program Length

Friday, October 4, 2013

Mini Workout for You To Do With Me! - Abs Circuit

A lot of people including my clients always ask, "What can I do to work my abs?" Everyone always likes to focus on their core and achieving that flat stomach. Rule #1: Abs are made primarily in the kitchen! Lately all my clients have been asking for a mini workout to do at home but still with me.

Lo and behold the 3minute ab workout where I am still there/here (virtually) to guide you through a great core workout.

Follow along and let me know how it goes!




Did You Enjoy That? I also offer Personalized Workout Videos Subscription just like this one tailored to your specific goals and needs. I even talk to YOU personally on the video!
Click Here to Inquire & Find Out More!

Monday, September 16, 2013

At Home Workout Routine: Resistance Bands

Several of my clients have approached me about a total body routine that can be one in the comfort of their own home, in their office or even in a hotel while traveling. The only equipment needed is a resistance band & a possible place to anchor the band (railing or even a door).

 





TOTAL BODY CONDITONING PROGRAM

BODY PART

EXERCISE

DESCRIPTION

SETS
X REPS

WEIGHT

Legs

Band Squats
Begin with bands underneath arches of feet while holding handles. Feet should be shoulder width apart with heels & toes in line. Hands can be down by your side or up by shoulders to increase intensity.
Option: Feet wider than shoulders with toes pointed out.

 
3-4 x 12-15
Light/Med Resistance
 Band

Inner/Outer Thigh

Band Side Taps
Begin with bands underneath arches of feet while holding handles. Leading with the heel, step out to the side with one foot. Bring the same foot back to center and repeat with other foot.
 
3-4 x 12-15Light/Med Resistance
 Band

Delts
Band Overhead Shoulder PressBegin with bands underneath arches of feet while holding handles. Roll shoulders back & down while engaging your core. Start with elbows in line with shoulders & exhale while pressing straight up over head.
3-4 x 12-15
 
 

 
 
Light/Med Resistance
 Band

Delts

Band Front Raises
Begin with bands underneath arches of feet while holding handles. Roll shoulders back & down while engaging your core. With arms by side, exhale and raise arms up until palms are facing floor with knuckles straight ahead.
 
3-4 x 12-15
Light/Med Resistance
 Band

Delts

Band Lateral Raises
Begin with bands underneath arches of feet while holding handles. Roll shoulders back & down while engaging your core with arms by side, palms facing outer thighs.  Exhale & raise arms out & away from body until arms are parallel to the floor with wrists & elbows in line with shoulders.
.
3-4 x 12-15
Light/Med Resistance
 Band

Biceps
Band Bicep Curls
 
Begin with bands underneath arches of feet while holding handles. With palms up, exhale and bring palms up to shoulder height. Slowly lower back down. Repeat.
 
3-4 x 12-15
Light/Med Resistance
 Band

Triceps

Band Triceps Kickback
/
Band Unilateral  Triceps Extension
Begin with bands underneath arches of feet while holding handles & palms facing side of legs. Hinge forward from hips with slight bend in knees & core engaged. Elbows bent 90degrees & wrists by hips. Exhale & extend forearms back behind body until elbows are straight.
/
Begin with band under R foot arch, holding one handle in L hand with band behind L shoulder. In lunge position, raise elbow up in line w/temple & palm facing up. Exhale & extend forearm up until straight until knuckles in line w/ceiling.



3-4 x 12-15



 



Light/Med Resistance
 Band
Lats/Traps/BackBand Reverse Flyes
/
Cross Band Unilateral Row

 
Begin with bands underneath arches of feet, cross bands over while holding opposite handles & elbows pinned alongside the body with palms facing each other. Hinge forward from hips with slight bend in knees & core engaged. Exhale & pull handles out & away from body while keeping elbows pinned  alongside the body.
/
Begin with band underneath arch of one foot. Holding opposite side single handle, keep thumb up and drive elbow up and backwards. Slowly lower back down. Repeat
3-4 x 12-15
Light/Med Resistance
 Band

Lats/Traps/Back
Anchored Band Low Row
/ Anchored Band Reverse Flyes
 
Begin by wrapping band around bar/pole/anchored piece of equipment at hip/torso height. Face bar/pole, hold handles with palms facing each other. Roll shoulders back/down & engage core. Exhale & pull handles back with elbows sliding alongside the body.
/
Begin by wrapping band around bar/pole/anchored piece of equipment at hip/torso height. Face bar/pole, & cross bands over each other to hold opposite handles with palms facing each other. Roll shoulders back/down to engage core while keeping elbows pinned by the sides of the body. Exhale & pull handles out & away from body while keeping elbows pinned  alongside the body.
 
3-4 x 12-15
Light/Med Resistance
 Band

Chest

Anchored Band Chest Press
/ Anchored Band Chest Flyes
Begin by wrapping band around bar/pole/anchored piece of equipment at shoulder height. Face away from bar/pole, hold handles with palms facing the floor & 90degree bend in elbows. Exhale & press knuckles forward & away from body. Slowly return to starting position.
/
Begin by wrapping band around bar/pole/anchored piece of equipment at shoulder height. Face away from bar/pole, hold handles with palms facing each other with slight bend in elbows. Exhale & press palms forward &towards each other. Slowly return to starting position.
 
3-4 x 12-15
Light/Med Resistance
 Band

Core/Low Back
Anchored Band Torso Hold
/

Anchored Band Torso Rotation
 
 
 
Begin by wrapping band around bar/pole/anchored piece of equipment at hip/torso height. Face R side to bar/pole, hold handles with palms facing each other with arms straight out in front at torso height. Roll shoulders back/down & engage core.
/
Begin by wrapping band around bar/pole/anchored piece of equipment at hip/torso height. Face R side to bar/pole, hold handles with palms facing each other with arms straight out in front at torso height. Roll shoulders back/down & engage core. Rotate hands/handles side to side from shoulder to shoulder. Repeat facing other side.
3-4 x 12-15
Light/Med Resistance
 Band
The idea of this routine is to focus on basic muscular conditioning & endurance. Equipment used is resistance band.
GUIDELINESGOALS
Warm up prior to and cool down after each workout with light intensity.
Drink plenty of fluids before, during and after exercise.

Increase Overall Muscular Endurance

Monday, May 13, 2013

Mother's Day Tribute

Happy Mother's Day to All!

Mother's Day is interesting. It's an entire day set aside to show appreciation to all the mother's out there. That is really great but wouldn't it be more realistic and better if you were to treat every day like mother's day? Think about it. The only reason any of us exist is because of our mothers. I can't speak for anyone else but my mom is nothing short of amazing. There are not enough words in any language to begin to describe how influential, helpful and awesome my mom is. So how do I go about trying to show my appreciation, respect, gratitude and love for my mom in just a single day?! 

My mom is the epitome of what a mother should be. She is a strong, powerful woman who stops at nothing to achieve what she wants or what she feels is best for her family. Growing up my mom was always super independent, kicking ass and taking names at work. She would show up early, fix problems other incompetent people had made and then do her work plus stay late to ensure everything was running smoothly. On top of all of that she would make sure we were picked up from school and taken care of. The older I got, the more I realized how much my mom really did for all of us. It's one thing to do the perceived 'normal' motherly things like getting the kids ready for school, making meals, helping with homework etc. My mom was always there to ensure we not only were we taken care of but we were becoming well rounded individuals. My mom was always striving to make sure we were better; intellectually, spiritually, mentally etc. The unyielding passion my mom has for us is unmatched by any. 
My mom is a woman who re-defines what it means to go above and beyond. 
My mom is the kind of person who wakes up several hours earlier than I do on the morning of the Boston Marathon to run to Walgreens to get me extra socks/tights to keep warm during the race.
My mom is the kind of person who will text me at 2am reminding me to be safe while I am at college because she had a "feeling". (A feeling that was dead-on by the way!)
My mom is the kind of person who will rearrange her schedule to coordinate with my after-school plans (track meets etc).
My mom is the kind of person who will commit to driving me miles away every Saturday to pursue an expensive and time-consuming hobby.
My mom is the kind of person who can make any cloudy day a little bit sunnier with her jokes, advice and love.
My mom is the kind of person who always knows just what to say when I am having a bad day or don't know what to do in a tough situation.
My mom is the kind of person that will stop at nothing to help the ones she loves.
My mom is the kind of person that was just meant to be a mother because of how much she sacrifices, how much she cares, how much she gives up, how hard she works for her family.
My mom is the biggest reason for the woman I am today and for the way I carry myself today because of her influence.
My mom is such a great mother I have no desire to even become a mother because I wouldn't be able to replicate even a fraction of the love and hard work she commits to our family to which I feel would be a disservice to the family name.
There is no one greater, stronger, more loving, hard working and passionate than my mom.

 I love you Mom.
Happy Mother's Day!    

Thursday, May 9, 2013

PRIORITIZE Your Health & Wellness

As a certified fitness professional, I hear a lot of things/excuses from people regarding their schedules and abilities (or lack thereof) to exercise/make time for heir health.

I'm writing this post based on the statements made during a conversation I had yesterday with a member of mine. She had spent twenty minutes or so expressing frustration about her diet and weight loss issues. She went into detail regarding the typical ups and downs of weight loss; the roller coaster of emotions and weight change. After listening to her intently and conveying my understanding for her situation, since it is a struggle well-known by the majority of the population, I really did not have that much sympathy for her. As a certified fitness professional, I have heard this story or ones similar to it almost daily. It's not that I don't understand or have compassion for their struggles, but is time for some BRUTAL HONESTY.

The degree of passion which my members/clients/friends express frustration  is severely unmatched by their commitment to making time for their health and wellness. The conversation I had with this particular woman yesterday just really pushed me over the edge when I asked her about her routine and some of the basic and simplest ways to control her weight. I asked her about the amount of water she was consuming on a daily basis (2-3 bottles a day )as well as the number of hours of sleep she was able to get a night(about 5-6 hours). When I suggested she work on increasing her water consumption she had a laundry list of excuses; that would make her have to go to the bathroom; soda tastes better; carrying that many water bottles is heavy etc. It was the same story when I suggested she turn off the TV and get an extra hour of sleep. Her reaction to my less TV option was, "Oh no! I have my shows I must watch" and of course "...my kids stay up fairly late..."

This is what is wrong with people these days. Complain about how much they struggle and want to change their current health and fitness condition and yet they prioritize things that actually contribute to declining health! Since when does a silly stupid TV show dictate how your operate your daily life schedule? Maybe times have changed, but I do know that I am the same person before and after I watch TV/movie etc. I was raised by two wonderful parents who were very strict an implemented a no TV during the week policy in addition to a 7pm bed time (8pm during high school). At the time I really did not like them for it, but I am a better person for it now. I have the discipline and structure to create a balanced lifestyle with prioritized schedule. I have taken it a step further in that I actually sold my TV, canceled my cable and only watch shows, predominantly sporting events, at the gym. 

 TV shows should not be a priority in your life, especially if you are a parent! Be a proper role model to yourself and your family! I'm not saying you have to create rules as strict as what I was raised with, but a little reorganization and prioritizing will benefit your family, quality of life and overall health greatly.



TIPS:
- Turn OFF TV an hour early and go to bed!
- Tivo your TV show and FF through commercials to shorten the length of time watching.
- Watch your show and use the commercials to be active (Push-ups, Sit-ups, Jumping Jacks etc).
- Encourage your entire family to restrict their TV usage.
- Issue a family challenge: No TV for a week. You will be amazed at how productive you will be.


Stop making excuses and start prioritizing your health!

Motivation for May!

Tuesday, April 16, 2013

#PRAY for BOSTON

DONATE TO THE VICTIMS OF BOSTON: http://onefundboston.org/


It is with a heavy hand and a heavy heart that I struggle to write this post. The images, the eye-witness accounts from yesterday's tragedy are on a continuous reel in my head and all over ever piece of media.
Yesterday was supposed to be a day of celebration for all those in Boston and supporters of the Boston Marathon.

For those that do not know, I am born and raised in Boston, MA. I grew up in the area and as am advocate of fitness was a huge fan of the marathon. I ran my first Boston Marathon in 2005 with no training, no advice, no phone, water etc; just a curious nature and a strong belief that I could do it.

After a successful completion of the 2005 Marathon, I was addicted. I continued the addiction by running the Boston Marathon in 2006, 2007 and 2008. I also worked as an intern at the Boston Athletic Association (BAA) that organizes and puts the entire event together.
Needless to say there is a lot of pride here in regards to such a notorious event on Patriots Day. There is nothing out there like it. You have the entire city supporting you, cheering for you, watching your journey of the 26.2 miles to Boston.

For those who have not ever done a marathon, there is not a feeling in the world like the ones experienced during the marathon. I cannot speak for anyone else but for me I know every time I crossed that starting line in Hopkinton I was beginning yet another journey of finding myself, challenging myself and being inspired by the other 20,000+ participants around me. For those 26.2 miles you go through every possible human emotion; fear, anxiety, joy, fatigue, worry, relief, confusion etc. The term commonly associated with marathon running is, "hitting a wall" and it is true.

A marathon is not like any other sport in that you can't call a time-out, you cannot 'sub-in' or tap out and even if you are part of a team running, you still are responsible for your own two feet. By the time you enter into Boston the body is fatiguing fast. The people in the crowd have no idea what the body is experiencing. I learned very quickly that even though the crowd is yelling and cheering; a single high-five will knock you down. When you cross that finish line you are so worn out, the body is so physically exhausted and mentally drained. It's hard enough to navigate the finish line on a normal day let alone what the runners experienced yesterday afternoon. The finish line of the Boston Marathon is such a symbol for runners. You have just traveled 26.2 miles, your body wants to stop, your mind is racing with emotions and feelings, you are steps away from the huge accomplishment you set out to achieve and crossing that blue & yellow painted pavement signifies a successful completion, a signal that you achieved a huge feat and that you are done. The one image that I held strong in my head every time I ran was that finish line. As you run on Commonwealth Ave under the tunnel, the anticipation is building. When you round the corner uphill on Hereford Street for that last and final turn onto Boylston the only thing that keeps you going is the blue & yellow sign hanging high above the street with the crowd cheering and screaming. That finish line signifies the end of your journey, it represents the struggle, the commitment to year-round training, to the intrinsic reasons for motivation and inspiration to compete. I have crossed that finish line alone, with my Dad and the feeling is always the same; an overwhelming sense of accomplishment and unity with all those who traveled the same distance as I just did.

The Boston Marathon is notorious for so many reasons. It's the most challenging, it's the oldest annual, it still retains its original name not clouded by marketing/sponsors etc, and it's the kind of Marathon you can run and have strangers beside you on the course cheer you along, help you out and make new lifelong friends. For those of us lucky enough to have participated, volunteered or been a spectator in one or multiple Boston Marathons, the significance of the event and that day is tremendous.

I urge everyone to recognize the significance of what happened, but to pray for all those affected by this tragedy. Despite this dark blemish, people should know the Boston Marathon will continue to be a sense of hope for all the charities it supports, a challenge to competitive and casual runners as well as the greatest experience and memory of someones life as it is for me.


#PRAYFORBOSTON
TO DONATE TO THE OFFICIAL FUND - http://onefundboston.org/

Sunday, September 9, 2012

Move of Month: Linear Leg Press

For ultimate lower body strength try linear leg presses. 

Machine: Life Fitness Linear Leg Press

How To:
- Keep those feet hip width apart. 
- Drive through the heels. 
- Keep your back flat against the pad. 
- Pump that iron!



Sunday, August 12, 2012

Negligent Trainers

Negligent trainers are out there. Unfortunately there are more of them than us certified professionals would like to see. All these www.becomeatrainer.com websites are contributing more garbage to the industry.

Make sure the individual you have hired to train you is fully qualified.
Your body is important and valuable. Therefore the individual training your body needs to be qualified, certified and professional.

Negligent trainers are more than a dime a dozen. Being in shape or having a nice body is not what it takes to be a certified fitness professional. It takes science, psychology, anatomy, physiology, professionalism, time, money, education and passion. Just being in shape or having muscles won't measure up to the true certified fitness professional.

People ask me why do you spend thousands of dollars on your certifications?
Part of being a certified/licensed professional is continuing education and ensuring all documentation is up to date. You would be crazy to see a doctor whose medical license was revoked or out of date. You wouldn't hire a lawyer who never passed the bar nor go to a salon whose estheticians licenses were not current.

So why would a trainer be any different? Make sure you have seen the credentials of the trainer and please feel free to ask as many questions as possible prior to hiring them.
Do your research/homework! The more questions you ask, the easier it is to spot the negligent trainers.
What about those self-proclaimed all-in-one trainers that do workouts plus meals. If your trainer is prescribing you a meal plan, they better have a nutrition degree for that, because if they don't IT IS ILLEGAL! They can and should be sued for that.
Check with other clients. If your meal plans are all similar then you have another problem because what works for that client won't work for your body also.


EXAMPLE: I recently overheard a conversation between a client and the personal trainer. It went something like this:
Client - You said drinking muscle milk was bad, why no muscle milk?
Trainer - Well because milk as you have probably heard gives you big strong bones. You aren't trying to bulk up so therefore you shouldn't be drinking it.

Sounds like a legit answer?
A true certified professional would point out the scientific factors behind the reasoning.
First things first, unless the trainer has a nutrition degree/license it is AGAINST THE LAW to tell a client what they should or should not be eating.
Secondly, check the label:

Okay so muscle milk contains no milk, rendering the trainer's entire explanation mute.
Milk is important for the calcium which fortifies strong bones. Your bones are not increasing in size daily, so the idea that drinking milk would make you big & bulky is completely ridiculous.

 EXAMPLE: A group of female clients were in a group being trained. The male trainer had the clients in an isometric quadruped hip abduction exercise.
Problem #1: The trainer refused to let the girls release the position until all the knees were at the same height.
------------> All the girls were different heights, physical fitness levels and weights. Therefore, there is no way to have every knee/leg at the same height for the same length of time. That's like lining up 10 different cars and demanding them to all accelerate to the same speed within the same time. All people are different with different abilities and a negligent trainer would not acknowledge this.

Problem #2: The trainer walked around from female to female correcting their form by grabbing the knee to lift higher.
------------> One of the very first rules of a certified professional is to describe an exercise, demo the exercise and describe again to eliminate as much confusion as possible. Naturally people learn/interpret in very different ways. Therefore, individual correction will be necessary. However, a true certified professional will not put their hands on a client without permission from the client. That means receiving permission EVERY time.
------------>Another major issue is during ANY isometric exercises, forcing the body; ESPECIALLY at the joint (like this trainer was doing) is a huge no-no. That is negligent behavior and unacceptable.

Clients, PLEASE be sure to check the credentials of your trainer. You hired them and have a right to know, ask questions and be treated appropriately. Chances are the cheaper the trainer, the less likely to be fully qualified. If it's too good to be true, it usually is.






Sunday, August 5, 2012

Cardio Training Plan


So you already go to the gym and are diligent with your routine. Great! Some people may not need to be watched or coached through their workout sessions, but they just need guidance from certified professionals.

Let SportsnFitness be your fitness GPS! Get your very own personalized cardio routine that you are responsible for following along. More affordable than training packages and more realistic for those who are already in the habit. Now just some fine tuning and guidance from the professional!

Select your plan below by choosing cardio length and equipment you will be using. It's that simple! Be sure to enter your email address for quick, electronic delivery! 


Plan Duration
Equipment Type

Monday, June 4, 2012

UPDATE:

SPORTSNFITNESS is Now Offering Exercise Prescription Programs!

So you know how to work out and you're motivated to have a regular fitness routine, but you JUST AREN'T GETTING THE RESULTS YOU WANT/NEED NOW?

These exercise prescriptions are created specifically for YOU!

The entire routine is written down and makes a clear, concise guide of what workouts you should be doing for you to achieve your fitness goals. 

All exercise prescriptions are delivered electronically (unless specified otherwise) and confidential. 

GET ON YOUR WAY TO A BETTER, HEALTHIER AND FITTER YOU TODAY!
Visit www.Facebook.com/SportsnFitness for more!

Monday, March 19, 2012

March Madness Sale!




For those of you looking to get in GREAT shape and not be confined to contracts or sweaty gyms:

TRX March Madness Sale

$10/40minute session

No Contract

No Commitment

Affordable and Professional

Unlimited Session Availability

Payment Rendered Upon Arrival. No Pre-pay necessary!

Sale good until 3/31/12.

Inquire/Reserve Your Appointment Online:
facebook.com/SportsnFitness




Wednesday, March 14, 2012

TRX Training on the Beach



If you are BORED with your current fitness regimen,
If you are NOT GETTING RESULTS you want,
If you are looking for RESULTS ASAP,
Try TRX Training with SportsnFitness!

Sign up & Get Started!

Friday, March 2, 2012

Booty Booster Workout: Part VI

Booty Booster is Back!

Try this move for great uplift and toning of that booty.

This move can be done virtually anywhere. All you need is a resistance band! A heavy to medium resistance band will work best.

- Place a foot in toe first, through the handle so that the handle is underneath the arch of your foot (for those with smaller feet) or underneath the ball of your foot (for those with medium feet).
- Do the same with the other foot.
- Grab the middle of the band so each hand is making a fist and shoulder-width apart.
- Point your toes to keep the handles in place and kneel down into quadriped position (hands & knees).
- Your fists and knees should be shoulder-width apart and hip-width apart respectively.
- Fully extend one leg behind and up while contracting the glutes.
- Aim for 15-20 reps each side.


Make the move even harder by walking both fists farther away from your toes.







This is a great move for those who travel, don't have time for the gym and still want a great looking booty!

Sunday, January 22, 2012

Move of the Month: Double MB Pushups

Medicine Ball Pushups are a challenging move to begin with, but there's always room for progression.

Try a double MB pushup to activate that entire core and really challenge those muscles!



Tip: Try to engage the entire core and the lower body to enable the move.

Aim for 10 each side 2-5 rounds. Your enter core will be on fire!

Sunday, December 25, 2011

TRX Inverted Single Leg Curl

Running out of new exercises to challenge yourself?
Try the same exercises with a new approach; inversion.

Take a regular single leg hamstring curl and invert yourself to challenge the hamstrings and your entire body at the same time.




Be creative and take your fitness to a whole new level!

Wednesday, December 21, 2011

Resolution Time!



It's that time of year. The New Year's resolutions begin. Promises are made and hopefully you stick with them! A great promise the ladies should make is to stick with a solid weight training program. Combining weight training and cardio will enhance your results and cut down on your overall time to wait for seeing results. Real women lift weights, so ladies ditch the tedious hour long cardio routine for short bursts of cardio with weight training and see how the body adapts!



Few tips to stick with a new fitness resolution:

- Make small changes
- Do things you enjoy so you will continue to do them
- Enlist participation from a friend
- Hire a professional
- Hit those weights hard


There's nothing wrong with lifting as much weight as you can and wearing your stilettos at night. The female body will not adapt in the same way the male body adapts to heavy strength training. Some females are predisposed to muscle hypertrophy, but do not let that steer you away from pumping some iron. Weight training is the gateway to tightening and toning up that body.

Happy New Year's and Go Pump Some Iron!

Thursday, October 27, 2011

Move of the Month: Frog Leaps

Sick of squats and lunges?
Ready to take it to the next level.

Try Frog Leaps!
Frog Leaps

1. Begin in squat position.
2. Using all the power from the legs, drive the body upward and forward.
3. Land with soft knees in a squat position.
4. Repeat trying to focus on exploding as high and/or as far forward as you can.
Repeat 20-50yds.

Exercises for Perky Chest

Ladies are always looking for ways to improve themselves. Whether it's makeup, clothing, jewelry or exercise there are multiple ways to improve.

For ladies looking to improve and uplift their chest, this is a great set of exercises to do just that.

DB Pullover
1. Begin lying on a bench holding the head of a DB with both hands. (DB should be fairly heavy)
NOTE: Feet can be flat on the ground or elevated to ensure a flat back with no arch. (Video demos both)
2. Holding DB above the face with straight arms (soft bend in elbow).
3. Slowly lower DB back behind head until activating full stretch of chest and pectoral muscles.
4. Exhale and return to starting position with DB directly above face.
Repeat.

Decline Pushup
1. Similar to normal pushups, except feet are elevated.
Repeat.

BOSU Pushup
1. Holding the edges of the BOSU, begin in pushup position.
2. The goal is to try to stabilize and eliminate all movement during BOSU pushup.
Repeat.






Wednesday, October 26, 2011

A New Kind of Plank

Are You Bored of the Normal Forearms and Toes Plank?

Try these variations for a new way to challenge your core!

3 Way Knee Palm Plank
1. Start on palms and toes.
2. Bring your knee to the outside of the palms. Then return to starting position.
3. Bring your knee in between both palms. Then return to starting position.
4. Bring your knee to the outside of the opposite palm. Then return to starting position.
Repeat 3x or more.

OR

3 Way Knee Forearm Plank
1. Start on forearms and toes.
2. Bring your knee to the outside of the forearms. Then return to starting position.
3. Bring your knee in between both forearms. Then return to starting position.
4. Bring your knee to the outside of the opposite forearm. Then return to starting position.
Repeat 3x or more.




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10 Reasons to Hire/Fire A Personal Trainer

Hiring a personal trainer can be a great thing if you do your research, or it can be not so great.

Hiring a trainer is a big step. Entrusting your body and health in a personal trainer can be intimidating and somewhat scary to some people. The first step is deciding if you want/need to hire a personal trainer.

10 Reasons to Hire a PT:
1. You're Not Seeing Results You Want or In The Time You Need

2. You Don't Know How to Organize Your Exercise Programs

3. You're Bored or Have Hit a Plateau

4. You Are No Longer Challenged

5. You Need Accountability and Motivation

6. You Have Specific Illness, Condition, Injury etc.

7. You're Training For A Sport, Event or Competition

8. You Want Professional Supervision and Support

9. You Want to Learn How to Exercise On Your Own

10. You Want Workout Programs Tailored to You and Your Body






10 Reasons You Need to Fire Your PT:
1. Your PT cancels frequently.
A good way to gauge is if your PT cancels 2x or more without 24hrs notice and is not an emergency. Your time is valuable too!

2. Your PT doesn't return phone calls/emails within 24-28hrs.

3. Your PT doesn't listen to/ask for your feedback.
If your PT is giving you the same workouts over & over and you provide feedback that they do not acknowledge, it's time to get a new PT. You have every right to ask questions about the program design.

4. Your PT pushes questionable supplements.
If your PT has their own agenda for selling supplements or they are consistently pushing the supplements it may be time to look for another PT.

5. Your PT diagnoses injuries.
Unless your PT is a medical exercise specialist, only a DR. has the authority to diagnose injuries. Your PT can give speculations or suggestions, but should never diagnose. A PT should always refer clients to a DR.

6. You don't get along.
You don't have to be best friends with your PT, but there should be some compatibility between the personalities. If your PT barks orders and is condescending and you are very sensitive to criticism, be sure to voice your preference of motivation or get a new PT that fits your preference.

7. Your PT acts inappropriately.
If your PT ever acts unprofessionally, fire ASAP. If your PT makes you feel uncomfortable, if they hit on you, if they contact you to make their personal feelings known, fire ASAP.

8. You feel taken advantage of or PT does not give you full attention.
If you feel your PT is not dedicating the amount of time, focus and effort to you, then you need to find a serious more professional PT. If you feel your PT is only there for making a quick buck, fire ASAP.

9. Your PT doesn't show you documentation of certifications and waivers.
Make sure your PT is what they say they are. If they are certified, ask to see the certifications. If they are insured (AND THEY SHOULD BE) ask for proof of insurance.

10. You are fully capable.
Not always a bad thing to fire your PT. If they have done their job, you are now fully able to work out on your own and get results. Leave the relationship in a positive light, because you never know when you will hit another fitness plateau.


Thursday, July 28, 2011

INTERVAL TRAINING

Interval Training







Workouts Stale? Not getting results you want?

Try to incorporate interval training. Interval training is physical training that includes bursts of high intensity work. The work is alternated with lower intensity work and repeated.

The goal of interval training is to help supercharge your metabolism, increase your rate of progression, improve speed/stamina and trains/conditions the heart.

The more accurate and personalized method of interval training is utilizing heart rate. (Orange Theory Fitness is a gym utilizing this revolutionary concept - www.OrangeTheoryFitness.com )

Saturday, February 12, 2011

Motivational Phrase #20

“If you're going to be passionate about something, be passionate about learning.
If you're going to fight something, fight for those in need.
If you're going to question something, question authority.
If you're going to lose something lose your inhibitions.
If you're going to gain something , gain respect and confidence.
And if you're going to hate something, hate the false idea that you are not capable of your dreams.”

- Daniel Golston

Monday, February 7, 2011

Booty Booster Workout: Part III Video

Here's the video of the entire Booty Booster Workout Part III:

Booty Booster Workout: Part III

If you've been following the Booty Booster Workouts, great! Keeping up with progression, I have created another workout using the exercise ball for added benefit. For those of you who haven't be sure to check back on Booty Booster Workout: Part I and Booty Booster Workout: Part II.


Here's Booty Booster Workout: Part III including using the exercise ball:


Wall Squats:
- Place ball against wall, same height as low back.
- Lean against and lower into a squat.

Right Leg Cross Squat:
- Place ball against wall, same height as low back.
- Cross right leg on left knee.
- Lean against and lower into a squat.

Left Leg Cross Squat:
- Place ball against wall, same height as low back.
- Cross left leg on right knee.
- Lean against and lower into a squat.

90 Degree Right Leg Squat:
- Place ball against wall, same height as low back.
- Raise right leg.
- Lean against and lower into a squat.

90 Degree Left Leg Squat:
- Place ball against wall, same height as low back.
- Raise left leg.
- Lean against and lower into a squat.

Ball Jump Squats:
- Place ball against wall & floor.
- Squat onto ball.
- Jump as high off the ground as possible.

Left Leg Ball Lunge:
- Place left foot on ball.
- Slowly lower into lunge.

Right Leg Ball Lunge:
- Place right foot on ball.
- Slowly lower into lunge.

Ball Adductor Bridge:
- Lay on floor on back.
- Place ball in between knees.
- Raise hips and glutes up while squeezing ball as tight as possible.

Ball Bridge:
- Lay on floor on back.
- Place heels on ball.
- Raise hips and glutes up off floor.

Ball Bridge & Hamstring Curl:
- Lay on floor on back and p
lace heels on ball.
- Raise hips and glutes up off floor.
- Bring heels in towards glutes.

Ball Bridge & Left Leg Hamstring Curl:
- Lay on floor on back and p
lace left heel on ball while raising right leg straight up.
- Raise hips and glutes up off floor.
- Bring heels in towards glutes.

Ball Bridge & Right Leg Hamstring Curl:
- Lay on floor on back and p
lace right heel on ball while raising left leg straight up.
- Raise hips and glutes up off floor.
- Bring heels in towards glutes.

Ball Back Extension:
- Kneel in front of ball.
- Walk out until hips over middle of ball.
- Slowly raise legs up off the floor.


Keep up the good work!