tag:blogger.com,1999:blog-36322421191227695482012-01-05T11:21:57.578-05:00Advanced Fitness provides personal training for weight loss and sports performance in the Kennett Square, Chadds Ford, Unionville, Avondale, West Grove, Landenberg, West Chester, Hockessin, Glen Mills, Oxford and Jennersville areas.jwwhttp://www.blogger.com/profile/10904421833384060698noreply@blogger.comBlogger631100tag:blogger.com,1999:blog-3632242119122769548.post-38280108809916590302012-01-04T08:27:00.001-05:002012-01-05T11:21:57.588-05:00

What is the 100 Day Burpee Challenge? Beginning Monday, January 9th, we are going to do one burpee on day one and add one each day until we get to 100 burpees on the 100th day! See a burpee performed here. Send us an email at info@fit224.com or text your trainer so we can get you registered. We will send you a tracking sheet. Anyone who completes the challenge will get an Advanced Fitness

jwwhttp://www.blogger.com/profile/10904421833384060698noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-48288118581331124292011-12-30T09:35:00.002-05:002011-12-30T09:35:01.074-05:00

FMS for Exercise Professionals (Find a Certified FMS trainer below)The FMS signifies an intuitive evolution of the fitness profession. The system is the product of years of innovation and groundbreaking research. The FMS provides a standardized approach to assessing fundamental movement, identifying limitations and asymmetries, and developing individualized corrective exercise programs. The

jwwhttp://www.blogger.com/profile/10904421833384060698noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-1904811920501240032011-12-28T06:28:00.001-05:002011-12-28T06:28:00.156-05:00

I came across this article a little while ago reading the news on my iPhone. It really hits the bulls-eye. Every day I appear to be doing battle with one of these Top 10 Fitness Myths. Briefly read through this list and check out the full version on the Foxnews.com website. If you read this list and have a hard time believing that any of these are myths, send us and email or comment on this list.

jwwhttp://www.blogger.com/profile/10904421833384060698noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-66339933869175205952011-12-22T07:58:00.001-05:002011-12-22T07:59:34.311-05:00

By Kevin Neeld As you likely know by now, I think the athletic development model that most youth programs follow is entirely backwards. It drives early specialization without even a loose consideration of psychological and physical readiness. It forces commitment, instead of letting a developed love and passion for the game naturally reveal it. Working smart is replaced by working harder,

jwwhttp://www.blogger.com/profile/10904421833384060698noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-87382262623189514462011-03-11T10:34:00.001-05:002011-03-11T10:36:39.585-05:00

Have you tried to do it on your own? Did you buy the P90X package only to find it difficult to implement and a bit confusing? A group of researchers looked at comparing supervised and unsupervised exercise groups. Guess what they found? In the Journal of Sports Medicine & Physical Fitness a research study looked at weight loss over 4 months with 2 different groups of participants. Check out the

jwwhttp://www.blogger.com/profile/10904421833384060698noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-12109594737753096792011-02-25T15:00:00.000-05:002011-02-25T15:00:55.792-05:00

<!--[if gte mso 9]> 72 1024x768 <![endif]--><!--[if gte mso 9]> Normal 0 false false false EN-US X-NONE X-NONE <![endif]--><!--[if gte mso 9]>

jwwhttp://www.blogger.com/profile/10904421833384060698noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-46083417073765093212011-02-25T11:10:00.000-05:002011-02-25T11:10:52.615-05:00

             Many people know that getting enough omega-3 fats is extremely important. However, some will overlook the importance of the omega-6:omega-3 ratio. To achieve the full benefit of omega-3 one needs to moderate their omega-6 fat intake. If you are taking in one unit of omega-3 fat for every 25 units of omega-6 fat, chances of omega-3's acting as the predominate fat are decreased.

jwwhttp://www.blogger.com/profile/10904421833384060698noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-90146380282303508872011-02-23T15:08:00.006-05:002011-02-25T13:20:37.577-05:00

  What are protein powders? Protein powders are dietary supplements that contain a high percentage of protein, this protein being derived from a variety of different food sources including:· Rice · Egg · Milk · Pea · Hemp · Soy Beyond the high percentage of protein, many manufacturers fortify their products with synthetic vitamins and/or minerals as well as additional fats and carbohydrates.

jwwhttp://www.blogger.com/profile/10904421833384060698noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-80283385563473426172011-02-13T21:33:00.000-05:002011-02-13T21:33:47.012-05:00

Strength & Fitness training for Kids is not...Strength & Fitness training for kids is not about pumping iron or how much you can bench. Today's young athletes can enjoy greater success if they are instructed in proper movement patterns and the acquisition of speed, agility and quickness. Let's not forget about Power. Improving a child's Power is all about their athletic ability. Parents generally

jwwhttp://www.blogger.com/profile/10904421833384060698noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-87686170841217727882011-02-04T14:12:00.000-05:002011-02-04T14:12:24.997-05:00

What is workout and post-workout nutrition? Workout nutrition research has been an intriguing topic lately and rightfully so. Numerous studies have taken place examining everything from the composition of the carbohydrate, to the exact amino acid combination. And newer studies continue to reveal effective workout nutrition strategies for athletes and recreational exercisers of all types. When

jwwhttp://www.blogger.com/profile/10904421833384060698noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-36696856465318060742011-02-01T09:48:00.001-05:002011-02-01T10:21:20.111-05:00

Eat to Lose PoundsFit back into your jeans faster: Trainer Jay Cardillo created this seven day eating plan to help his celeb clients achieve their lean Hollywood looks. The idea is to switch up your carb intake throughout the week - alternating low carb days with moderate days - to keep your metabolism humming and lose weight fast. Plus, you'll always feel full and have energy to spare.Days 1

Kelly Mhttp://www.blogger.com/profile/05322978255537232184noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-13350520817437143122011-01-26T11:47:00.001-05:002011-01-26T12:07:14.786-05:00

For a Whittled Middle, Commit These Four Rules to Memory:1. Your spine is already flexed, don't make it worse.If your day is spent hunched over a computer or a steering wheel, your spine is in a constantly flexed position (you're straightening up right now, aren't you?), leading to poor posture and a weak core. So why would you worsen the problem with spine-flexing exercises like crunches? The

Kelly Mhttp://www.blogger.com/profile/05322978255537232184noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-59606293602741656492010-12-02T12:24:00.000-05:002010-12-02T12:24:27.037-05:00

The very prominent and well respected Mayo Clinic addressed the question of whether or not it is appropriate for children to engage in strength training. They begin their article with: "Strength training for kids? You bet! Done properly, strength training offers many bonuses to young athletes. Strength training is even a good idea for kids who simply want to look and feel better. In fact,

jwwhttp://www.blogger.com/profile/10904421833384060698noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-14687441190879569642010-12-01T21:19:00.003-05:002010-12-01T21:33:13.095-05:00

Youth Sports Training, Everybody's Doing It!Childhood obesity is skyrocketing and kids are spending too much time with mind-numbing, brain-melting video games.Keep your kids healthy and ensure their success on the playing field by getting them the professional sports training coaching they deserve. For a limited time, experience what Youth Sports Training is all about. We are offering a FREE camp

Kelly Mhttp://www.blogger.com/profile/05322978255537232184noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-73489125369717408142010-11-08T15:31:00.000-05:002010-11-08T15:31:21.721-05:00

Could you be exercising yourself into sickness? How would you know? We all know that exercise is an important foundation to a healthy lifestyle. However, just as exercise has the amazing potential to bring health, it can also bring sickness if not used properly. We already know that whether or not we "catch" a bacterial or viral infection is a product of the immune system of the host (our bodies

jwwhttp://www.blogger.com/profile/10904421833384060698noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-34303582347166390992010-10-21T08:44:00.000-04:002010-10-21T08:44:12.499-04:00

One of the most frequently asked questions as a trainer is "What do I eat before or after I work out?" In fact, people are so confused and unsure of this topic that supplement companies have made millions by marketing and selling pre and post workout shakes and bars. Don't worry - there's no need to run to GNC before and after every workout. The goal of workout nutrition is to provide more fuel

Krista Lee Rompolskihttp://www.blogger.com/profile/08239550122398871955noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-23821243095839577162010-10-11T15:23:00.000-04:002010-10-11T15:23:41.176-04:00

We are well into fall, and with the temperature dropping and the days getting shorter, we are left craving foods and drinks that bring comfort. Unfortunately, most of these are usually high in calories, fat and sugar. Even recipes using fruits such as apples, pears and pumpkin can't be redeemed by some crusts or toppings. Never fear! There is a nutrient-packed alternative to your desserts such as

Krista Lee Rompolskihttp://www.blogger.com/profile/08239550122398871955noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-2955584640402338322010-10-07T18:15:00.000-04:002010-10-07T18:15:02.792-04:00

Have you reached the point in your training where you absolutely hate to miss your scheduled workouts? Congratulations -  you've formed a very positive habit which you will hopefully carry with you throughout your life. However, cold and flu season is upon us, and catching a bug (or your trainer catching one!) almost seems inevitable. Sometimes it's difficult to tell whether it is safe to

Krista Lee Rompolskihttp://www.blogger.com/profile/08239550122398871955noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-2841343957539312662010-10-07T12:52:00.009-04:002010-10-07T13:46:50.919-04:00

"Lose It Before You Gain It"Weight Loss Competition10/11/10 - 11/15/10Open to Advanced Fitness members and their friends!(Friends do not need to workout at Advanced Fitness, but are encouraged to join in on unlimited Fitness Classes offered throughout the week during the competition for FREE!)To Enter:Come in the week of 10/11/10 for your weigh in and submit your $10 entrance fee.Come in weekly

Kelly Mhttp://www.blogger.com/profile/05322978255537232184noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-66506230512041081112010-09-28T13:41:00.000-04:002010-09-28T13:41:39.491-04:00

Although everyone's strength and exercise program at Advanced Fitness is tailored towards their specific goals and needs, there are a few fundamental moves you will find in almost any quality strength training program. These are the most functional moves for the body, or the things we would do in everyday life, if life still required all of us to be physically active! In no particular order, you

Krista Lee Rompolskihttp://www.blogger.com/profile/08239550122398871955noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-83125547991935998852010-09-21T09:29:00.000-04:002010-09-21T09:29:01.836-04:00

Suppose a 200 lb male is on his feet all day and trains hard, takes in 3000 calories and burns 3500. On average, he would lose a pound of fat after only one week. Take another 200 lb male who is sedentary and gets to the gym for 3 45 minute workouts a week. This male takes in 2000 calories and burns 2500 per day. Both men should end up weighing the same at the end of the week.    But will they

Krista Lee Rompolskihttp://www.blogger.com/profile/08239550122398871955noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-87961089528963772412010-09-13T18:09:00.000-04:002010-09-13T18:09:51.293-04:00

For those of you who have not heard, we have begun bi-monthly nutrition meetings on Mondays at 8pm in the Back to Health Chiropractic office! Classes are only $10 and cover a wide variety of nutrition, training and lifestyle issues. At Advanced Fitness, we are committed to doing everything possible to help you achieve your goals and realize that sometimes, the hour with your trainer isn't enough

Krista Lee Rompolskihttp://www.blogger.com/profile/08239550122398871955noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-55147907559212010742010-09-07T14:58:00.000-04:002010-09-07T14:58:53.373-04:00

Labor Day weekend, for most, represents the end of the summer season. Although you may not be stepping onto the beach in your bathing suit until next season, the fall season is an excellent time to work on changing your lifestyle, especially when it comes to your nutrition - at least until Thanksgiving!! This week features a recipe, courtesy of the health writers at the New York times, to "

Krista Lee Rompolskihttp://www.blogger.com/profile/08239550122398871955noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-3091351915558532372010-09-01T07:31:00.000-04:002010-09-01T07:31:43.364-04:00

This is a great article for anyone training for endurance events of any kind. The author, Justin Levin, is a Strength & Conditioning Specialist in California who submitted this to the www.strengthcoach.com website. If you are training for Tri's Bi's and longer running races, you owe it to yourself to seriously consider the points made in this article. I frequently discuss overuse injuries with

jwwhttp://www.blogger.com/profile/10904421833384060698noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-88398534330220798142010-08-30T18:24:00.000-04:002010-08-30T18:24:48.512-04:00

With the summer vacations winding down and the kids going back to school, now is the time to get into a regular eating and exercise rhythm before the next round of yearly chaos (aka the holidays!) Rhythms don't have to be boring or restrictive. The number one food I hear clients say they are sick of eating is grilled chicken. It's time to spice up this healthy cook's staple with a ton of "stuff"!

Krista Lee Rompolskihttp://www.blogger.com/profile/08239550122398871955noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-75243242782998849132010-08-24T21:13:00.000-04:002010-08-24T21:13:59.983-04:00

Don't tell my MamMam, but I just had to revamp her classic Cabbage Roll recipe. Growing up in a Polish family, there was almost nothing you could choose that wouldn't leave you feeling sluggish and guilty. Now that I'm running the kitchen, I plan on passing on the traditions I was raised with, but with my own health-ified spin! Do you have any recipes that you'd like some advice on tweaking!

Krista Lee Rompolskihttp://www.blogger.com/profile/08239550122398871955noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-28498282594358779432010-08-16T14:09:00.001-04:002010-08-16T14:13:32.087-04:00

Did we get your attention? Great, because the key to any long-term change, whether its fat loss, muscle gain or improved general health and wellness is being able to explain exactly WHY you are bothering. Who doesn't want to look better, fit into a smaller size or have more energy and stamina? The key to long-term change and habit formation is being honest with yourself about EXACTLY why you want

Krista Lee Rompolskihttp://www.blogger.com/profile/08239550122398871955noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-19765982373872283342010-08-11T20:03:00.000-04:002010-08-11T20:03:04.445-04:00

Mom Wasn't Joking... ...breakfast is the most important meal of the day! After a long night of not eating, our metabolism's become sluggish and our blood sugar is low. It is so important to re-stoke your body's fire ! However, eating the wrong breakfast foods can be worse than not eating at all. The classics such as donuts, plain bagels, waffles and muffins are loaded with sugar on low on

Krista Lee Rompolskihttp://www.blogger.com/profile/08239550122398871955noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-80670737910191909932010-08-04T09:13:00.000-04:002010-08-04T09:13:47.406-04:00

Welcome to August, everyone! Where has the summer gone? Before you know it, the fall will be here. Some of us will welcome the return back to a weekly, predictable routine. Take advantage of the return to normalcy in your diet and your training. Get involved with the weekly classes we offer. Remember, we are now offering classes for your children too! This week's recipe is brought to you by

Krista Lee Rompolskihttp://www.blogger.com/profile/08239550122398871955noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-89100046873084155422010-08-02T11:39:00.000-04:002010-08-02T11:39:28.766-04:00

The 7th annual Kennett Area Park and Recreation Board (KAPRB) Free Kids Cross Country Race was held this past Tuesday night, July 27, 2010, at Anson B. Nixon Park in Kennett Square. A record turn-out of 153 kids participated in the 1.5-mile event. Alex Wilkins, 12 and son of Nathalie & John Wilkins, won the race with a time of 9 minutes, 33 seconds. KC Breeding, 12, was the top female

jwwhttp://www.blogger.com/profile/10904421833384060698noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-5176907408219620852010-08-02T10:41:00.000-04:002010-08-02T10:41:42.822-04:00

Advanced Fitness would like to congratulate Team Scott Honda on winning the Team Title at the 2010 Philadelphia Women's Triathlon on July 11, 2010. Back to Health Chiropractic / Advanced Fitness is also a sponsor as well as Scott Honda, Garrison's Cyclery and the Kennett YMCA. There were 668 women and 13 Teams that participated in the event this year. Our own Dr. Nathalie Matte, co-owner of

jwwhttp://www.blogger.com/profile/10904421833384060698noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-1464114303727340142010-07-28T19:51:00.000-04:002010-07-28T19:51:19.717-04:00

Well, I am entering into the home stretch of my second pregnancy and everything seems “so far so good.”  I frequently get asked about my pregnancy exercise routine, in addition to the usual pregnancy questions like “How are you feeling?” and “Do you have any cravings?”  This may come as a shocker, but there is no secret formula or routine that I abide by during pregnancy.  There are some general

Krista Lee Rompolskihttp://www.blogger.com/profile/08239550122398871955noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-87177378750499538882010-07-26T16:16:00.000-04:002010-07-26T16:16:50.223-04:00

Hi everyone!  Summer is flying by! For those of you fortunate enough to have made it to the beach, now is the time to start thinking about getting back into, or starting a regular exercise and nutrition routine. Even if it means only 10 minutes of a series of push-ups, lunges, squats, you name it, you are still carving that time out for exercise and telling your brain and your body that it's a

Krista Lee Rompolskihttp://www.blogger.com/profile/08239550122398871955noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-79607181436650190502010-07-19T18:04:00.000-04:002010-07-19T18:04:18.329-04:00

Happy rainy day everyone,  The tip and recipe this week focus on starting the day off right and getting back on track when life, or in the following examples, weather, happens. Weather last week was unpredictable and miserable. Hopefully it didn't interfere with any of our physical activities outside of Advanced Fitness. Although downpours can ruin a bike ride or a baseball game, it does not mean

Krista Lee Rompolskihttp://www.blogger.com/profile/08239550122398871955noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-77126651924021804222010-06-30T21:46:00.003-04:002010-07-11T21:45:19.867-04:00

Make sure your behaviors match your goalsDo you want to lose fat? If you aren't burning more calories than you are eating and following your exercise plan, you will not achieve your goal. We may say we want things, but don't put in the work to get them. Re-evaluate your goals and make sure that your behaviors are helping you achieve them!

Krista Lee Rompolskihttp://www.blogger.com/profile/08239550122398871955noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-36944841100992096562010-06-30T21:15:00.012-04:002010-07-11T21:43:49.977-04:00

This week's recipe is courtesy of Precision Nutrition's Gourmet Cookbook.  Leis are optional! :-) Hawaiian Pizza Ingredients: Crust: 1/2 cup whole wheat flour 1 cup wheat bran 1/4 tsp baking powder 1/4 tsp salt 1/2 cup water Pie: 1 cup tomato sauce spiced with garlic, oregano and basil 1.5 cups cottage cheese 1 egg 8 oz. turkey ham, chopped 1 small can (6 oz) pineapple chunks

Krista Lee Rompolskihttp://www.blogger.com/profile/08239550122398871955noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-64816008766856670402010-06-23T07:39:00.001-04:002010-07-11T21:36:16.173-04:00

Read the article below put out by MSNBC on a survery by the CDC. Although Americans are exercising more than ever, obesity rates continue to climb. Exercise alone does not seem to be enough to to prevent and treat unhealthy weight gain, but hopefully we'll begin to see some declining rates of cardiovascular disease! Big bummer! More of us exercise, but still fat A rising number of Americans say

Krista Lee Rompolskihttp://www.blogger.com/profile/08239550122398871955noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-66892747673721695052010-06-09T16:56:00.000-04:002010-06-09T16:56:49.989-04:00

Hello everyone! Try this recipe for a sweet summer treat that won't leave you feeling guilty, or put you way off your daily calorie needs! This is a dessert, but its redeemable enough for breakfast! "If you like Pina Colada...Cake" 1 1/4 cups flour 1/2 cup natural sugar (or sugar substitute) 1/2 tsp baking powder 1/2 tsp baking soda 3/4 cup fat-free plain, pineapple or coconut flavored

Krista Lee Rompolskihttp://www.blogger.com/profile/08239550122398871955noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-84840878511643937152010-06-01T07:48:00.001-04:002010-06-01T07:49:26.886-04:00

The following question was submitted by Danielle... "Several years ago I lost 30 pounds on weight watchers. As I trained for my first triathlon last summer, I found myself deviating from the program. I found myself hungry most of the time. Although I couldn't get answers at my meetings, I am guessing I may not have been eating enought of the right combination of carbs, protein and fats. I am

Krista Lee Rompolskihttp://www.blogger.com/profile/08239550122398871955noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-81415052701025836352010-05-26T13:17:00.000-04:002010-05-26T13:17:29.798-04:00

The following question was submitted by Dan: "A lot of fitness nutrition stores like Vitamin World or GNC push and market lots of various Vitamin combinations and supplements. With an unending list of possible health benefits, it seems that one could find an endless list of supplements they think they could benefit from taking.  If you are eating a well-balanced diet, is there value in any of

Krista Lee Rompolskihttp://www.blogger.com/profile/08239550122398871955noreply@blogger.com2tag:blogger.com,1999:blog-3632242119122769548.post-10415233687674793782010-05-18T15:26:00.000-04:002010-05-18T15:26:25.948-04:00

Are you looking for a quick and easy breakfast or post-workout boost? Would you like it to taste like dessert? Who needs an Almond Joy bar. Try this super shake, courtesy of Precision Nutrition, with a few of Krista's modifications to lower the calories! Almond Coconut Shake Ingredients: *1 scoop chocolate whey protein powder (such as Designer Whey or EAS, ~120 calories per scoop) *1 cup

Krista Lee Rompolskihttp://www.blogger.com/profile/08239550122398871955noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-33535109518228961652010-05-11T22:11:00.006-04:002010-05-17T13:37:04.360-04:00

Everyday, we are bombarded with information on the latest fad diet or exercise routine. However, most of this information is contradictory and not based in scientific or clinical research.Forget the hype- we are here to help!Are you confused about nutrition, body composition, training, or weight loss? Would you like us to review a specific diet or fitness routine you’ve found? Here is your chance

Krista Lee Rompolskihttp://www.blogger.com/profile/08239550122398871955noreply@blogger.com5tag:blogger.com,1999:blog-3632242119122769548.post-4299497179203700632010-04-29T12:48:00.004-04:002010-05-11T22:50:09.580-04:00

Boost your metabolism and get yourself into the best summer shape of your LIFE with this second metabolic core circuit guaranteed to push you to the limit. Melting your fat away with new specialized metabolic exercises that are sure to confuse your body and keep it guessing, thus getting you the RESULTS you deserve. Be confident walking onto the beach with your 6-pack, courtesy AB Blaster 1 of 3.

Kelly Mhttp://www.blogger.com/profile/05322978255537232184noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-28721838049997630232010-04-21T16:59:00.003-04:002010-04-22T08:26:48.611-04:00

Congratulations to Kelly Regester!Kelly Regester of Toughkenamon, PA was our first ever Biggest Loser. Our Biggest Loser competition kicked off in January, a good time for resolving to change. After 3 months of hard work, determination and much sweat, all of our participants experienced great results. With training sessions 4 times a week, nutrition sessions and weekly meetings all of our

Kelly Mhttp://www.blogger.com/profile/05322978255537232184noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-52393225956183660652010-04-19T12:31:00.004-04:002010-05-11T22:52:39.227-04:00

Because of increased interest we've added a couple new classes to our fitness schedule to meet the needs of our clients. Check it out!MondayCore - Total Body Conditioning6:00-7:00amBody Rejuvenation6:00-7:00pmWednesdayMetabolic Boot Camp6:00-7:00pmFridayCore - Total Body Conditioning12:00-1:00pmSaturdayMetabolic Boot Camp9:00-10:00am 10:00-11:00amCall today to reserve your spot - space is limited

Kelly Mhttp://www.blogger.com/profile/05322978255537232184noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-43671527825538710352010-03-27T08:00:00.000-04:002010-03-27T08:00:39.626-04:00

You could fall in the normal range for BMI (body mass index) but still be at risk of obesity related diseases like diabetes and heart disease. This means, you could have normal weight for your height but still be at a risk of developing the severe life threatening diseases of an obese person. This ABC news report talks exactly about this phenomenon and mentions some well documented research. Go

jwwhttp://www.blogger.com/profile/10904421833384060698noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-68576543223822424672010-03-26T11:45:00.000-04:002010-03-26T11:45:08.460-04:00

Dr. Wilkins will be conducting a special core stability class at 8:00 am Sunday morning on March 28, 2010. It will be approximately 45-50 minutes long. Scheduling has been by invitation first but there may be openings for anyone interested (send Dr. Wilkins and email). It will not be like our regular fitness classes. This is stability based with few if any metabolic exercises. Send an email to

jwwhttp://www.blogger.com/profile/10904421833384060698noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-19023380962114587852010-03-18T18:33:00.001-04:002010-03-18T18:34:44.398-04:00

Our Fitness Class schedule is: Monday:        5:30 to 6:30 pm Wednesday:   6:00 to 7:00 pm Saturday:       9:00 to 10:00 am Special Core Stability Class Sunday, March 21st at 9:00 am. Fitness Classes are a blend of metabolic (fat burning) and total body conditioning exercises packaged in an easy format that keeps you moving and grooving while burning calories and getting fit. The Trainers

jwwhttp://www.blogger.com/profile/10904421833384060698noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-28517874474419141172010-02-07T11:40:00.002-05:002010-02-07T11:51:48.161-05:00

Due to the weather, today's class Sunday, February 7, 2010 has been cancelled. Please check back for more information regarding upcoming classes and fitness information. Have a great day!

Everetthttp://www.blogger.com/profile/14690307379585850647noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-21857297987500480792009-07-07T10:16:00.006-04:002009-07-07T10:49:19.656-04:00

Here's a follow-up to the artcile we posted in March titled 2 Days to a More Stable Core...A Quick Look at Core Stability.I read a comment by a strength coach some many years back that had a very profound impact on my own personal training and program design. I had just happened to be deep in a 12 week program with the short term goal of getting my SLDL (stiff leg dead lift) to 6 reps at 405.

jwwhttp://www.blogger.com/profile/10904421833384060698noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-21212621210524754122009-07-07T10:01:00.003-04:002009-07-07T10:11:43.144-04:00

Here's the rest of Charles Staley article about abdominal training...By Charles Staley, B.Sc, Misdirect, Staley Training Systemshttp://www.staleytraining.comLast article we discussed a number of common fallacies about ab training, including belt use, diet, and force production.Click here to read that article if you missed it.This week I'll continue with more little-known facts about your elusive

jwwhttp://www.blogger.com/profile/10904421833384060698noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-40348178856899303242009-05-28T08:56:00.003-04:002009-05-28T09:12:49.580-04:00

This is part 1 of an awesome article regarding abdominal training. Charles Staley is one of my go-to guys when it comes to strength and conditioning and I know that you will enjoy reading his insights.Here are 10 of the most overlooked and misunderstood facts about abdominal training - some of these may fly in the face of what you THINK you know to be facts! Keep an open mind and read the

jwwhttp://www.blogger.com/profile/10904421833384060698noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-73489246130510798342009-03-20T22:40:00.006-04:002009-03-20T23:11:04.801-04:00

Are exercise goals really important? Well, I was talking with somebody the other day about training (exercising) and this topic came up. Here's how that happened.After a brief discussion with this person, I realized they were not happy with the results they have achieved after years of training at the local "gym." Well, trying to help them in some way, I asked a very simple and obvious question (

jwwhttp://www.blogger.com/profile/10904421833384060698noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-36198725670560612782009-03-15T21:45:00.004-04:002009-03-15T22:04:13.557-04:00

Everywhere you turn you hear, “you need to focus on your core.” It is truly the deal-a-meal for the current fitness industry, only without the curly haired tank top dancing fiend. Most couldn’t tell you exactly what the core is or where it is. Not unlike our uniquely American inability to locate Wyoming on a map. We know that the core is right around the abdomen and lower back but, for the most

jwwhttp://www.blogger.com/profile/10904421833384060698noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-22575685791119700352009-01-25T10:13:00.000-05:002009-01-26T14:34:25.459-05:00

Now that your working out hard you've gotta be dying to know what's best to put in your body. You want to have a great source of quality protein and carbs right after your workout (about 30-60 minutes). Here you go.Berry Blast Super Shake1 cup iced green tea1 scoop vanilla flavored milk protein blend1 serving greens supplement3 tbsp plain yogurt3 tbsp whole grain oatmeal (dry)1 cup frozen

jwwhttp://www.blogger.com/profile/10904421833384060698noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-51523825833402672022009-01-09T20:47:00.003-05:002009-03-20T23:17:36.576-04:00

Before we get to the mistakes, we must assume what our training goal is. In this instance let’s say your goal is to gain lean body mass, muscle.I will cover three very common ways that you could fail at gaining lean body mass. The common thread among these three training mistakes is that they all involve training techniques that are not congruent or in agreement with the training goal, increasing

jwwhttp://www.blogger.com/profile/10904421833384060698noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-42415430702695296982009-01-09T20:36:00.000-05:002009-01-09T20:46:47.942-05:00

When was the last time you utilized a cleansing program to help detoxify your body? Well here is a link to a simple 1 week cleansing program. This is a very low key approach with some simple guidelines to try and follow. Go to this link http://b2hc.blogspot.com/2009/01/simple-1-week-cleansing-program.html and check out the details. See how well you do with this and then you can try more intense

jwwhttp://www.blogger.com/profile/10904421833384060698noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-54469766707400283062009-01-06T23:58:00.000-05:002009-01-07T00:06:06.129-05:00

I will describe a workout routine that is guaranteed to increase your lean body mass and increase your strength while minimizing your potential for injury. This work needs to be followed exactly as described. If you find that you are unsure of anything I write about here, send me an email and I will attempt to clarify.I will present this in outline format with some brief text. It is quite

jwwhttp://www.blogger.com/profile/10904421833384060698noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-57371393814289083732009-01-06T23:49:00.000-05:002009-01-06T23:58:15.325-05:00

We will post some very simple explanations to the confusing terms and concepts related to exercise and training. Our term to review today is anaerobic training.Just what the heck is anaerobic training or the anaerobic threshold anyway?Really understanding training terminology isn’t all that necessary, but, you sure can sound pretty smart when talking to your friends about your wild and effective

jwwhttp://www.blogger.com/profile/10904421833384060698noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-51072584622257134042008-11-16T09:43:00.000-05:002008-11-20T06:36:21.992-05:00

Today, there is much confusion regarding proper use of the abdominal wall, especially during resistance training or heavy lifting activities. Currently, there are numerous organizations and elite coaches who instruct their students to push their abdominals out while passing through the sticking point of a lift. This is encouraged both with, and without the use of a weight belt. There is also a

jwwhttp://www.blogger.com/profile/10904421833384060698noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-3303448579805853032008-11-16T08:20:00.000-05:002008-11-16T08:22:26.718-05:00

I came across an advertisement in one of those airplane magazines a while back that caught my attention. What I found was the answer to becoming fit and losing weight. The only problem, it cost $14,615. It was a machine called the ROM. It actually looked very strange and I couldn’t even come close to comprehending spending $14, 615 for a machine but it did leave me wondering how they could make

jwwhttp://www.blogger.com/profile/10904421833384060698noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-70873476879855542512008-11-16T08:15:00.000-05:002008-11-16T08:19:05.657-05:00

Why all the fuss over a big bench-press? What does the sheer amount of weight that someone can push whilst lying flat on their back have to do with anything? If you’re sitting with a bunch of guys and someone strong walks in, it’s common to hear "I wonder what he can bench?" Or when discussing sport, the same question comes up, "How much can so-and-so bench?" This is given undue attention when

jwwhttp://www.blogger.com/profile/10904421833384060698noreply@blogger.com0tag:blogger.com,1999:blog-3632242119122769548.post-56147061345876721732008-11-16T07:43:00.000-05:002008-11-16T08:25:21.928-05:00

If you've made it to this blog you have some interest in health and fitness. Those 2 words are inseparable as you will find after reading the postings and references that will fill these pages in the many days to come.Our first goal will be to educate you. This will allow you to make better decisions when it comes to exercise and fitness. Our final goal will be to motivate you to start, enhance

jwwhttp://www.blogger.com/profile/10904421833384060698noreply@blogger.com0