***2nd Update – CLIENT SUCCESS STORY – JOHN M, SOUTHIE

***UPDATE FOR 6/29/09 – Progress, progress, and MORE Progress!! Even after a sickness that kept him out for a week, rain pushing some of our outdoor Sessions inside, and getting literally attacked by a couple of his patients at work in the last week….John has dropped more weight down to 271 as of today, and completed (for the very 1st time fully front to back) one of my pushup strengthening circuits during our Session today. Go John!!***

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***UPDATE FOR 6/5/09 – John is still chugging along and hitting his Workouts HARD!! General strength and cardio are up with each Training Session, and his reported weigh-in for today was down to 280!!***

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CHECK BACK HERE WEEKLY FOR PROGRESS ON THIS CLIENT AND OTHERS AS THEIR SUCCESSES PROGRESS!!!

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John is a EMT that works for the City. He’s 27 years old, and had a starting Weight of 303 lbs at a height of 5’7’’.  John bought into a 3 month Package with me focusing on my Conditioning Programs that are run off Boxing/MMA/Circuit Training based principles.  He’s committing 3x per week doing 1 on 1 Sessions with me, and another 2x per week on his own following my guidelines for “off-day” workouts.

Our first Session together was NOT a SUCCESS! John’s current weight and cardio level was barely allowing him make it through a couple warm-up laps and a jump rope “Round” at the beginning of our Workout. His strength level was also at a point where I was lucky to get 1-2 full range pushups from him when we started our Strength Circuit. A typical Session for this type of Workout runs 45-55 minutes. I’m fairly certain we made it through only 25-35 of actual working minutes.

TODAY is a different story! We’ve JUST hit the 1-month mark, 10 sessions in, and John has progressed extremely well. His last weigh-in reporting was a full 10 lbs off, down to 293, and he has already been receiving unsolicited “you look good/better” and “you been hitting the gym!?!?” type compliments. (As an FYI this is the BEST way to gauge your progress…don’t JUST rely on the scale and mirror because you do that each and every day). Regarding his Workouts….John now motors through his laps, sprints, and is progressing very well on his jump rope “Rounds.” His squat/lunge work is much better, and his overall upper body strength is improving weekly to a point where I can now modify the Workouts on the fly to accommodate his strength gains. (Pushups have gone up from 1-2 full range pushups up to 7-8 on the Nike Pushup Bars!!).

Also, John had a “real world” experience the other day he’d mentioned to me as a result of his increased endurance and strength. Months ago, John had an emergency call at work where he had to run up 5 flights of stairs to an ailing patient. He admitted to needing “a ton” of time to catch his breath and re-group before he could fully focus and tend to the patient. Just last week, John did the EXACT SAME flight of stairs at the EXACT SAME HOUSE/PATIENT and when he got to the top, he was able to catch his breath and re-group in a fraction of the time. He admitted that both he AND his partner IMMEDIATELY noticed the difference and were amazed at how fast his cardio was progressing. Needless to say, John was pumped!

One thing to remember is that these gains/successes DO NOT happen overnight or come easily. John “BRINGS IT” each and every day we work together, is extremely motivated to get back his “old self,” and diligently finds time to make each Session with me, and stick to his Off-Day Workouts.  John is not only an example of an “actual” success(IE- my programs are “working” for  him), but also an example of someone who wasn’t happy with physical state/appearance, and has decided to diligently DO SOMETHING ABOUT IT!

Follow his motivational example and get yourself in top shape TODAY!

QUINCY – WEEKENDS – ORIGINAL CAMP NOW CLOSED!!

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The original “Quincy Weekends” is now CLOSED – we will be moving to a Buy-In Per Session schedule every WEDNESDAY 645PM AND SATURDAY 8AM – Please see above for details!!

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BOOTCAMP #3 – QUINCY-WEEKENDS – Please read the info thoroughly and the instructions on how to sign up!!

INFO: THIS WILL NOT BE YOUR TYPICAL RUN A LAP AND DO SOME JUMPING JACKS TYPE BOOTCAMP!! I WILL BE RUNNING THESE CAMPS FOR 1 HOUR AS MODIFIED VERSIONS OF MY BOXING/MMA/CIRCUIT TRAINING BASED CONDITIONING PROGRAMS THAT I RUN WITH PRIVATE CLIENTS. WE’LL BE RUNNING THROUGH A GREAT BLEND OF CARDIOVASCULAR CONDITIONING, STRENGTH, TONING, AND MUSCULAR ENDURANCE!!

START DATE: SATURDAY, JULY 11TH AT 8AM // END DATE: SATURDAY, AUGUST 15TH AT 8AM

LOCATION: 254 Quarry Street, Quincy

INSTRUCTIONS: To Sign Up for the Camp, fill out the New Client Intake Form - http://www.snf-fitness.com/client-intake-form/ – and in the NAME field write your “Name – QUINCY WEEKENDS” in all Capitals. That way I’ll know that you’re signing up for the Camp and not 1 on 1 Training at this stage. You’ll also need to go to the Downloads area, and go to “Form 1″ – print that out, fill it out, and bring it to Session 1.

PAYMENT: Cost for this Camp is $50, and gets you UNLIMITED Sessions over the 6 that are available. So, if you’re able to make all 6 Sessions, you are spending less than $10 per session!! (Walk-ins are welcome with notice, and payment of $12 at the beginning of the Session)

SESSION DATES/TIMES:

  • SATURDAY, JULY 11TH – 8AM
  • SATURDAY, JULY 18TH – 8AM
  • SATURDAY, JULY 25TH – 8AM
  • SATURDAY, AUGUST 1st – 8AM
  • SATURDAY, AUGUST 8TH – 8AM
  • SATURDAY, AUGUST 16TH – 8AM

REGISTRATION FOR THIS CAMP WILL CLOSE ON TUESDAY, JULY 7TH SO SIGN UP TODAY AND RESERVE YOUR SLOT!!

NEW BEDFORD – CAMP NOW CLOSED!!

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*** THE NEW BEDFORD CAMP IS NOW CLOSED DUE TO LACK OF END OF SUMMER PARTICIPATION – ALL PRE-PAID CLIENTS HAVE BEEN NOTIFIED, AND WEEKLY “WALK-INS” SHOULD NOT PLAN ON SEEING US AT THE NORMANDIN SCHOOL ANYMORE – THANKS!! ***

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BOOTCAMP #2 – NEW BEDFORD – Please read the info thoroughly and the instructions on how to sign up!!

INFO: THIS WILL NOT BE YOUR TYPICAL RUN A LAP AND DO SOME JUMPING JACKS TYPE BOOTCAMP!! I WILL BE RUNNING THESE CAMPS FOR 1 HOUR AS MODIFIED VERSIONS OF MY BOXING/MMA/CIRCUIT TRAINING BASED CONDITIONING PROGRAMS THAT I RUN WITH PRIVATE CLIENTS. WE’LL BE RUNNING THROUGH A GREAT BLEND OF CARDIOVASCULAR CONDITIONING, STRENGTH, TONING, AND MUSCULAR ENDURANCE!!

START DATE: SUNDAY, JULY 12TH AT 8AM // END DATE: SUNDAY, AUGUST 16TH AT 8AM

****RESCHEDULED START DATES/TIMES:  SUNDAY, JULY 19TH TO SUNDAY AUGUST 23RD****

LOCATION:

Normandin Middle School
81 Felton St.
New Bedford, MA 02745

INSTRUCTIONS: To Sign Up for the Camp, fill out the New Client Intake Form - http://www.snf-fitness.com/client-intake-form/ – and in the NAME field write your “Name – BOOTCAMP” in all Capitals. That way I’ll know that you’re signing up for the Camp and not 1 on 1 Training at this stage. You’ll also need to go to the Downloads area, and go to “Form 1″ – print that out, fill it out, and bring it to Session 1.

PAYMENT: Cost for this Camp is $50, and gets you UNLIMITED Sessions over the 6 that are available. So, if you’re able to make all 6 Sessions, you are spending less than $10 per session!! (Walk-ins are welcome with notice, and payment of $12 at the beginning of the Session)

SESSION DATES/TIMES:

  • SUNDAY, JULY 12TH – 8AM – RAIN OUT – CANCELLED
  • SUNDAY, JULY 19TH – 8AM
  • SUNDAY, JULY 26TH – 8AM
  • SUNDAY, AUGUST 2ND – 8AM
  • SUNDAY, AUGUST 9TH – 8AM
  • SUNDAY, AUGUST 16TH – 8AM
  • SUNDAY, AUGUST 23RD – 8AM – ADD ON FROM JULY 12TH RAIN OUT

REGISTRATION FOR THIS CAMP WILL CLOSE ON WEDNESDAY, JULY 8TH SO SIGN UP TODAY AND RESERVE YOUR SLOT!!

HEALTH TIP: GET ENOUGH DIETARY PROTEIN

(HealthDay News) — Protein helps your body replace damaged cells and make new ones. Women who are pregnant, children and teens should be especially careful to get enough protein, according to the U.S. National Library of Medicine.

Meat is a good source of protein, but because it’s often high in cholesterol it shouldn’t be relied on as the only protein source, the agency states. Fish, poultry, eggs, nuts, whole grains, soybeans, peas and dairy products are also fine sources of protein.

Most adults need between two and three servings of protein a day, but it can vary based on your health needs and age. One serving of protein is about two or three ounces (picture a deck of playing cards to estimate size) of cooked meat, chicken or fish. One-half cup of cooked dried beans, an egg, an ounce of cheese or about two tablespoons of peanut butter will also meet a serving of protein, the agency notes.

LAUGHTER CAN BOOST HEART HEALTH

Laughter Can Boost Heart Health
Research finds it improves blood flow and may help ward off high blood pressure

(HealthDay News) — New research lends weight to the old adage that laughter can be powerful medicine, particularly when it comes to your heart.

Two studies presented at the American College of Sports Medicine’s annual meeting in Seattle found that laughter not only can reduce stress, which can damage the heart, it can lead to improved blood flow, which can help ward off high blood pressure.

The first study included a small group of healthy adults who were asked to watch either a comedy or documentary film. They were then checked for activity of the carotid arteries — the main arteries in the neck that bring blood to the brain and face — during the films.

People who watched the comedy displayed improved “arterial compliance” — the amount of blood that moves through the arteries at a given time. Decreased arterial compliance is often linked with high blood pressure and heart disease, according to an American College of Sports Medicine news release.

“Arterial compliance was improved for a full 24 hours after subjects watched a funny movie,” said lead researcher Jun Sugawara. “Laughing is likely not the complete solution to a healthy heart, but it appears to contribute to positive effects.”

The second study focused on vascular function and the dilation of blood vessels. When a second group of adults watched either a comedy or a serious documentary, there was more dilation of blood vessels during the comedy. Constricted blood vessels can be a cause of high blood pressure, the news release said.

“Not only did comedies improve vascular dilation, but watching a documentary about a depressing subject was actually harmful to the blood vessels,” said Takashi Tarumi, lead researcher on the second study. “These documentaries constricted blood vessels by about 18 percent.”

In both studies, the beneficial effects of laughter lasted for 24 hours, the researchers said.

The college’s annual meeting concludes May 30.

SOURCE: May 29, 2009, news release, American College of Sports Medicine

NEW TRAINERS!

Business is on the RISE and I’ll be adding some new Trainers shortly. Each Trainer  is experienced, has a wealth of solid Clients on their Book already, and will carry a few specialities to go along with “traditional”  1 on 1 or Group Personal Training. Check back here for an update within the week, or check out my Trainers tab for a full bio and photo.

Omega 3 Essential Fatty Acids

Omega 3 Essential Fatty Acids

The Aging Younger Show where the alternatives matter 
Wednesday June 10, 2009 6:00PM – 7:00PM Eastern Standard Time  (RUNS WEEKLY I BELIEVE)

**This information is courtesy of: Anti Aging Clinic, Tamarac, Florida, www.LiveLonger123.com **

When it comes to Omega-3 essential fatty acids, the entire fat universe agrees; everybody needs more. Evidence is growing that you may also need to cut our soybean, safflower and genetically modified corn oils, as well as the widely used polyunsaturated vegetable oils because they flood your body with competing essential fatty acids known as the omega 6′s. 
Join David and Stephanie as they discuss the proper proportional intake of the Omega 3′s and Omega 6′s to achieve the balance our body requires. 

Stephanie and David invite you to join their health blog by logging onto www.blogtalkradio.com/AgingYounger 

Joining our discussion is as simple as clicking on the Click to Talk Button on the blog talk radio website or calling in via Skype. 

All shows can be downloaded from the blog talk radio archives.

 

**This information is courtesy of: Anti Aging Clinic, Tamarac, Florida, www.LiveLonger123.com **

***UPDATE*** — CLIENT SUCCESS STORY – JOHN M, SOUTHIE

***UPDATE FOR 6/5/09 – John is still chugging along and hitting his Workouts HARD!! General strength and cardio are up with each Training Session, and his reported weigh-in for today was down to 280!!***

 

CHECK BACK HERE WEEKLY FOR PROGRESS ON THIS CLIENT AND OTHERS AS THEIR SUCCESSES PROGRESS!!!

 

John is a EMT that works for the City. He’s 27 years old, and had a starting Weight of 303 lbs at a height of 5’7’’.  John bought into a 3 month Package with me focusing on my Conditioning Programs that are run off Boxing/MMA/Circuit Training based principles.  He’s committing 3x per week doing 1 on 1 Sessions with me, and another 2x per week on his own following my guidelines for “off-day” workouts.

 

Our first Session together was NOT a SUCCESS! John’s current weight and cardio level was barely allowing him make it through a couple warm-up laps and a jump rope “Round” at the beginning of our Workout. His strength level was also at a point where I was lucky to get 1-2 full range pushups from him when we started our Strength Circuit. A typical Session for this type of Workout runs 45-55 minutes. I’m fairly certain we made it through only 25-35 of actual working minutes.

 

TODAY is a different story! We’ve JUST hit the 1-month mark, 10 sessions in, and John has progressed extremely well. His last weigh-in reporting was a full 10 lbs off, down to 293, and he has already been receiving unsolicited “you look good/better” and “you been hitting the gym!?!?” type compliments. (As an FYI this is the BEST way to gauge your progress…don’t JUST rely on the scale and mirror because you do that each and every day). Regarding his Workouts….John now motors through his laps, sprints, and is progressing very well on his jump rope “Rounds.” His squat/lunge work is much better, and his overall upper body strength is improving weekly to a point where I can now modify the Workouts on the fly to accommodate his strength gains. (Pushups have gone up from 1-2 full range pushups up to 7-8 on the Nike Pushup Bars!!).

 

Also, John had a “real world” experience the other day he’d mentioned to me as a result of his increased endurance and strength. Months ago, John had an emergency call at work where he had to run up 5 flights of stairs to an ailing patient. He admitted to needing “a ton” of time to catch his breath and re-group before he could fully focus and tend to the patient. Just last week, John did the EXACT SAME flight of stairs at the EXACT SAME HOUSE/PATIENT and when he got to the top, he was able to catch his breath and re-group in a fraction of the time. He admitted that both he AND his partner IMMEDIATELY noticed the difference and were amazed at how fast his cardio was progressing. Needless to say, John was pumped!

 

One thing to remember is that these gains/successes DO NOT happen overnight or come easily. John “BRINGS IT” each and every day we work together, is extremely motivated to get back his “old self,” and diligently finds time to make each Session with me, and stick to his Off-Day Workouts.  John is not only an example of an “actual” success(IE- my programs are “working” for  him), but also an example of someone who wasn’t happy with physical state/appearance, and has decided to diligently DO SOMETHING ABOUT IT!  

 

Follow his motivational example and get yourself in top shape TODAY!