SPORTSNFITNESS

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 Revamping the blog to better assist clients; existing and potential new ones. 💪

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 e...

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...

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 yo...

Post by Buy & Sell Fitness .

Source: WeightTraining.com - Exercise Myths

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 goal...

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!

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, ...

Watch "3way Cable Row" on YouTube A great new twist on working your back.

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 the...

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 fr...

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 p...

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!

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 ...

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 15min Plan$0.99 USD 30min Plan$1.99 USD 60min Plan$2.99 USD Equipment Type Treadmill Elliptical Stationary Bike Stairmaster Stepper Recumbent Bike

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!