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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.

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/