Todd Cambio - Body Weight Master Trainer

Summer Strength and Conditioning Program for Athletes

Why the Fat is NOT Burning Off

East Meest WESTerly Wellness Fair

Eat Clean to be Lean

MAJOR Weight Loss Obstacle

Day Four and Five of the 28 Day Flat Belly Formula

Day 3 Flat Belly Formula

Day Two 28 Day Flat Belly Formula

Day One of 28 Day Flat Belly Formula

28 Day Flat Belly Formula

New Discovery for Better Abs

How to do the Bear Crawl and Spiderman

TRX Suspension Training Course May 6th at Precision Fitness

Tough Mudder VT Training

New Weight Training for Running Book Just Released

Thirsty Thursday FUNdraiser Was a Huge Success

Benefits of Yoga During Intense Training

THIRSTY THURSDAY

Yoga Body Boot Camp Launch Party

Train Like a Pro

#1 Problem When Working Out

What the Heck is Medicine Ball Tennis

Sign Up For the ULTIMATE BODY WEIGHT Workshop

LTS: Body Weight Foundations, Presenter: Todd Cambio

Precision Fitness Trainers Get Certified in Russian Kettlebell Training

HKC Kettlebell Course at Precision Fitness

Stonington Fitness Expert Gets Published

noreply@blogger.com (Todd Cambio) — Tue, 29 May 2012 12:22:00 +0000

Summer Strength and Conditioning Program for Athletes

Guaranteed to Improve your Speed, Agility, Quickness and Power!

What You Get When You Train With Us:

- NCAA Style Strength and Conditioning Training

- Lightning Quick Foot Speed

- Never Ending Endurance

- Increased Strength

- Proper Lifting Technique

- A Reduced Risk of Injury

- Pre and Post Program Testing

- TWO Certified Strength and Conditioning Specialists on site

- An Edge Over Your Competition

If you are serious about athletics and your sports performance, then you must attend this cutting-edge summer strength and conditioning program!

Precision Fitness - Athlete's Summer Sports Performance Program

When:

June 18th - 29th (Two week testing and evaluation Mini Camp)

July 9th - August 17th (Six week summer program)

Where:

Precision Fitness, 37 Broad Street, Pawcatuck

Time:

10 am M, W, F
or
10 am T, Th, Sat Girls Only

Led by NSCA Certified Strength & Conditioning Coaches and Former NCAA athletes Todd Cambio, CSCS and Tina Canavan, CSCS

Sign up today to lock in your position! Limited to 10 athletes per session.

$100 Mini Camp (Savings of $20)

$250 Summer Program (Savings of $110)

$300* if you prepay for both the Mini Camp and Summer Program! (Savings of $180!)

Call today at 401-489-0551or visit us on the web www.GoPrecisionFitness.com

BONUS:

Prepay and we will also throw in extra training days the week of July 2nd - 7th! ($60 Value) and a FREE T-Shirt ($15 Value)

*Team and group discounts available

Precision Fitness - Athlete's Summer Sports Performance Program

Be Fit,

Todd
www.ToddCambio.com
Precision Fitness

noreply@blogger.com (Todd Cambio) — Thu, 24 May 2012 12:08:00 +0000

Day 18 of the 28 Day Flat Belly Formula! For some the fat is melting off! For some the inches are coming off, for some both of these things are happening, for some...Nothing????

Well that is not good if no change is taking place. So what I propose is to sit down and really look at your diet and your workouts.

Are you eating lean protein sources at every meal or snack?
Are you eating fruits and veggies at every meal or snack?
Have you limited your starches or complex carbs?
Are you working out at least 3 times per week?
Are you eliminating excuses?
Are you eating on a schedule?
Are you committed?

If you answered YES to all these questions, then you should be getting positive results.

If you answered No to any of these questions, what do you have to do to say YES?
Here are some simple words of wisdom I heard somewhere down the line:

You CAN'T Out Work a BAD DIET!
Nobody BUT YOU Can Make Time For YOU.
HARD WORK is Really What Works!

Now if you have come out of the game for a bit, pick your self back up and get back in the game!

If you have been in the game, turn it up a notch and only great things will happen!
Be Fit,
Todd
www.ToddCambio.com
Precision Fitness

noreply@blogger.com (Todd Cambio) — Sun, 20 May 2012 11:28:00 +0000

Come on down to Wilcox Park, Westerly, RI today for the FREE Wellness Fair!

My tent will be set up so come by and say hello.

I will be doing a giant rope demonstration at 1:30.

Check out what else is going on:

Here is a shot from last year:

Be Fit,

Todd
www.ToddCambio.com
Precision Fitness

noreply@blogger.com (Todd Cambio) — Thu, 17 May 2012 11:19:00 +0000

Eat Clean and Lean

You want to lose weight, and have been trying hard for months without success.

You've heard fitness people refer to 'eating clean' but what does that really mean?

The labels on hundreds of different food items proclaim to be 'healthy' but can you trust labels? There are so many misconceptions when it comes to what constitutes as clean eating.
What are you eating wrong?
Let's dispel the myths and outline your simple, straightforward 3-step guide to eating clean and watch as the pounds melt off.

Step One: Steer Clear of Packaged Foods

Your worst enemy in the fight against weight gain is packaged foods. Yes, even those packages that are described as ‘healthy'.

ALSO, relying on protein bars as a snack or meal everyday is not good idea either...they are highly processed!

Think of packaged food in these 3 categories:

Sweets: Cookies, brownies, muffins, cupcakes, donuts, candy and desserts. These packaged items are laced with sugar and bad fats, and lack any viable nutrient that your body actually needs. All the empty calories from these items will end up deposited on your waist and hips as stubborn fat.

There's never a good reason to eat these so-called foods.

Processed Grains: Crackers, breads, cereal, chips, instant oatmeal, energy bars, and popcorn. This category is tricky because many of the packages are labeled as ‘heart healthy' or ‘low fat'. The reality is that packaged, processed grains contain sugar and more carbohydrates than you need while striving to lose weight.

If you have a weight loss goal then stay away from processed grains.

Whole Grains: Brown rice, wild rice, whole oats, sprouted grain pasta, and sprouted grain bread. Here's a category of packaged foods that you are able to include in your clean diet. You don't, however, have a free pass to eat as much of these items as you'd like. Whole grains, while healthy and acceptable, are very calorie-dense. This means that a little bit goes a long way.

Eat whole grains in moderation in order to meet your weight loss goals.

Step Two: Fill Up on Fresh Foods

Fresh vegetables and fruits are a huge part of your clean diet.

The nutrients and fiber found in these natural food items are vitally important for your weight loss journey and your overall health.

Eat a variety of fruits and vegetables in all shapes, sizes and colors.

The only ones that you need to limit are vegetables that are high in starch, such as potatoes.

Step Three: Get Plenty of Protein

The cornerstone of your clean diet should be lean protein.

Great examples are chicken breast, albacore tuna, lean ground turkey, white fish fillet, whole beans, tempeh and egg whites.

Protein is what holds your clean eating plan together, for two reasons.

Protein satiates your hunger, keeping you full and keeping your blood sugar stable. This eliminates false hunger and prevents unnecessary snacking.
Protein helps to grow and maintain your muscle mass, which increases your resting metabolism. This means that your body will be naturally leaner.

For faster results, pair your clean eating with a challenging exercise routine.

Call or email today and I'll get you started on an exercise program that will make your goals a reality.

Be Fit,

Todd
www.ToddCambio.com
Precision Fitness

noreply@blogger.com (Todd Cambio) — Tue, 15 May 2012 20:28:00 +0000

OK everyone! I think we have identified a MAJOR weight loss obstacle...the weekend! Its Day 8 of the 28 Day Flat Belly Formula too!

Here is an example of what we found:

Client A loses 5 lbs from Monday weigh in to Friday weigh in, then we weigh in again on Monday and all 5 lbs are back! This is very common unfortunately. Many of our clients are experiencing the same thing!

It appears that the weekend seems to destroy all that we worked so hard to for during the week. Many of us work hard on our nutrition only to throw it all away on a Friday or Saturday night.

YES...I know it was Mother's Day, but honestly, does every single holiday, birthday, accomplishment, etc. have to be celebrated by indulging in the things we know are sabotaging our weight loss efforts.

So yes, you can ruin what you worked hard on during the week with one bad day or in some cases one bad meal.

Drinking alcohol doesn't help either. A glass of wine or a light beer here and there is OK, but once you get into multiple drinks in an evening, you have blown it!

If you are serious about losing weight then you have to buckle down on the weekends too. Its not a 9 to 5, 5 day a week effort. Its everyday, all day.

Here is some advice for weight loss.

Plan your meals in advance
Choose lean protein sources first
Choose fresh fruits and veggies next
Choose whole grain carbs and use them sparingly for weight loss
Snacks should be high in protein too
Eat something healthy before going to a party or event where you know you will be tempted
Drink more water and drink it before every meal/snack

Now buckle down and stay commited toward your goals!

Be Fit,

Todd
www.ToddCambio.com P
precision Fitness

noreply@blogger.com (Todd Cambio) — Sat, 12 May 2012 00:10:00 +0000

Wow! We are done with the first 5 days of the 28 Day Flat Belly Formula already!

Great things are happening:

We have had some really great workouts...be on the look out for the 8:45 group's video of Friday's workout!
We are learning how to foam roll. Check it out at: http://www.youtube.com/watch?v=ep6qXFCKvfE&feature=player_embedded
We are learning how to do a corrective based warm up to prep the body to move. Check it out on our Precision Fitness FAN page at: http://www.facebook.com/GoPrecisionFitness
and we are having clients losing up to 5 lbs in the first 5 days!

So keep up the hard work!

Keep making healthy food choices and get in some extra exercise! Stop in for our Saturday morning boot camp at 9:15. if you want too!

Remember, a challenge that requires hard work really feels rewarding when its done. Here was me at the end of a personal challenge: TOUGH MUDDER!

10 miles up and down Mt Snow with 25 obstacles along the way! Fire, barbed wire, mud, ice cold water and even 10,000 volts of electric shock!

Be Fit,

Todd
www.ToddCambio.com
Precision Fitness

noreply@blogger.com (Todd Cambio) — Fri, 11 May 2012 11:58:00 +0000

Day 3 - 28 Day Flat Belly Formula! By now you should have:

commited to change things up
adjusted to your meal plan
learned how to plank properly
learned to fire you lower abs by firing your legs up past your belly button

IF YOU HAVE ANY QUESTIONS...POST THEM ON MY BLOG OR ON FACEBOOK!

Here is when the workouts start to increase in intensity and challenge you to do things you just won't do in any other gym!

Here is a video of just one of our metabolic booster portions of the 28 Day Flat Belly Formula. This is one lap of our indoor obstacle course:

Be Fit,
Todd
www.ToddCambio.com

Precision Fitness

noreply@blogger.com (Todd Cambio) — Wed, 09 May 2012 16:32:00 +0000

Day 2 was our first workout. We reviewed all the previous days info.

How to plank, how to side plank and how the plank is your basis for most full body movements like squats, push ups and body rows.

We learned the Foam Rolling Routine (most of it anyways) and the Equalizer warm up routine.

Since the foam rolling routine seems to be the toughest to learn, I have embedded a video that Jeremy shot for you to follow along with at home or on your smart phone while at Precision!

If your not foam rolling reguarly, start! Stay on the muscles that hurt the most. No pain no gain is true here!

How goes the eating lean?

Be Fit,

Todd
www.ToddCambio.com

Precision Fitness

noreply@blogger.com (Todd Cambio) — Tue, 08 May 2012 21:52:00 +0000

28 Day Flat Belly Formula is under way!

Here is the basics we went over on day one:

1. Commitment – 3 or more days/week. 5+ days/week gets best results!

a. If you are sore, still come in!

b. If you sit in soreness you stay in soreness!

2. Eat Lean (take a look at article on board)

a. Handed out meal plan. Read and hit me up with questions. Simply post in comments section here on blog!

b. See Mary at Real Nutrition for more personalized plan, shakes and/or supplements

3. Core/Ab Theory:

a. To get the lower part of the core (Abs) to fire and flatten out, we are focusing on getting the knees up past the belly button. (Jake Tucks, Sprinters, Elbow to Knee, TRX, etc)

b. To do that, we must emphasize how to plank properly (Squeeze glutes hard so the hips brace the spine. While glutes are constantly squeezed the quads should be flexed and the abs tight.)

c. The plank is the foundation to build upon! You should brace your core like you are doing a plank for all core/ab exercises, especially the ones where the knees come past the belly button.

d. The plank is the foundation for:

i. Squats

ii. Push Ups

iii. Rows

iv. Shoulder Presses

v. KB Swings, and of course a ton more…

Yes I know I say "OK" a lot in this video! I am working on that...OK!

. Learn the Foam Rolling routine

5. Learn the Equalizer (EQ) Warm Up

6. Work at your level for eachWorkout of the day

7. Learn the EQ Stretch Routine

8. Weigh in Mondays and Last Day of the Week. (To see if the weekend is your Achilles heal)

Be Fit,

Todd
www.ToddCambio.com
Precision Fitness

noreply@blogger.com (Todd Cambio) — Wed, 02 May 2012 11:05:00 +0000

So I've finalized the program and here's how it's going to work.

I'm calling it the "28 Day Flat Belly Formula"
The entire program is only going to be 28 days long...It's in the name!
I'm going to provide you with a done for you meal plan crafted to help you increase your metabolism and burn fat. (This is NOT a diet, it's a 28 modified meal plan where all you have to do is read it, and eat it.) You can also see Mary at Real Nutrition for a more personalized Plan)
You'll need to workout with one of us at Precision 3-5 times per week in a group setting during the 28 day program.
The workouts will be challenging, even hard at times but never impossible. And you'll always have motivation and accountability from me and the rest of the group.
Here's the best part... even though we're going to work on burning belly fat and flattening and defining your abs, we're not going to do a single crunch or sit up. (imagine that, a sexy mid section and a flat belly without doing traditional ab exercises).
At the end of the 28 day you should see weight loss of 12-19 pounds and flatter, more defined mid section. (you'll probably drop a clothes size or two)
The program starts this coming Monday, May 7th!

Now, typically my clients pay around $197/month or more to get Group Training from me.

But since this is going to be the first time (beta group) that I try out this program on "non-clients" I'm going to only charge $97 bucks for the entire 28 day flat belly training program AND meal plan.

But there's one small catch to all this...

I'm only taking on 17 people for the beta test group because I want to be sure that I can give each individual participant plenty of attention.

So if you want fast fat burn, and a better looking mid section in only 28 days, and if you're not afraid of a little hard work and can put in 3-5 days per week for just four weeks then this may be the program for you.

To lock in one of the 17 spots for yourself just give me a call at 401-489-0551 or simply hit reply to this email and let me know that you want in on this amazing program.

For the super serious, lock in your postion by going here:

Times available are:

6 am M, W, F

8:45 am M - F

5:30 PM M, W, F

8 pm M - Th

BONUS DAY is Saturday morning boot camp at 9:15!

Committed to your fitness success,

Todd
www.ToddCambio.com
Precision Fitness

noreply@blogger.com (Todd Cambio) — Tue, 01 May 2012 11:00:00 +0000

When a new client tells me she was asked "Are you pregnant?"

AND SHE IS NOT!

I feel I must do something about that!

I think I've discovered a new way to burn more fat and get my clients a flatter belly.

As a fitness trainer, when people come to me, the number one thing they ask for is to help them get abs – a flatter belly. And for all you guys...its like 6-Pack Abs for you!

Now, since I like to experiment with different workouts, cardio programs and eating plans I tend to use my clients as Guiana pigs.

Some times I find better ways to get you faster results and other times I discover things that just don't work (but seemed good in theory).

My clients don't mind, they're good sports about it Actually. Recently I shifted my focus on finding new and faster ways to drop more fat off the mid section and to find a better way to get my clients flatter, more defined abs.

And I *think* I discovered the perfect flat belly formula. Now I say I think because up until now I've only tested this with my current clients. I've never used this system with every day people – you know folks who have not worked out for a while if ever.

That would be the TRUE test of my new discovery.

See, my clients are getting amazing results from this new belly flattening training system I've discovered.

They love it because the results come fast, the belly fat just falls right off and we could see really noticeable results in less than 30 days.

But I need to test it out with people who have never been through my training programs, and that's why I'm writing you...

I'm thinking of doing a "beta test group" where I would work with a group of people who want to burn belly fat, get definition and flatten your abs and I plan on tracking everything so I can quantify REAL results from people who I have never worked with before.

I'm still working on the outline for the program so I don't know how many people I want to take into this beta group.

But if you think that you'd be interested in being a test subject (yes a Guiana pig) in my beta test group while I test out the new belly fat burning workouts and nutrition program I discovered while training my clients then hit reply on this email and let me know you're interested.

I'm putting the details of the program together in the next day or so and then it should be ready to do for the beta test group.

Again, just let me know if you think you'd be a good fit to be in the beta test group.

Talk soon,

Be Fit,

Todd
www.ToddCambio.com
Precision Fitness

noreply@blogger.com (Todd Cambio) — Wed, 25 Apr 2012 11:01:00 +0000

Here is a great video clip of how I teach the bear crawl and Spiderman! It all starts with the basic primal movement pattern you learned when you were about 6 months old...crawling!

Watch the video and see how you can take a simple crawling pattern you instinctively learned way back when and turn it into a powerful full body movement that targets a ton of muscles from your fingertips to your toes! The bear crawl and Spiderman improve your strength, core, flexibility and mobility! Great for warm ups, circuits or just to do as a solo exercise.

Be Fit,

Todd
www.ToddCambio.com
Precision Fitness

noreply@blogger.com (Todd Cambio) — Sun, 22 Apr 2012 18:17:00 +0000

This TRX training course will provide Continuing Education Credits and will show you how to incorporate a range of TRX strength and flexibility exercises into a group training format.

May 6th at Precision Fitness!

Create innovative and fun classes that can work for all fitness levels!

All the information on the class is on the following link:

http://www.trxtraining.com/products/courseschedule

Spread the word and invite friends!!

Be Fit,
Todd
www.ToddCambio.com

Precision Fitness

noreply@blogger.com (Todd Cambio) — Mon, 09 Apr 2012 20:29:00 +0000

Tough Mudder VT is right around the corner! Here is a little sample of what we are doing to get ready:

Come by and try a workout!

Be Fit,
Todd
www.ToddCambio.com
Precision Fitness

noreply@blogger.com (Todd Cambio) — Fri, 06 Apr 2012 19:29:00 +0000

My recent Press Release for a new book I am in:

BUY Book NOW!

Todd M. Cambio, a Stonington fitness expert and owner of Precision Fitness in Pawcatuck, is a contributing authored to the newly released book called "The Ultimate Guide to Weight Training for Running" (Price World Publishing, $17.00).

The Ultimate Guide to Weight Training for Running is the most comprehensive and up-to-date running-specific training guide in the world today. It contains descriptions and photographs of over 80 of the most effective weight training, flexibility, and abdominal exercises used by athletes worldwide. This book features year-round running-specific weight-training programs.

In the book, Cambio explains how myofascial release through the use of a foam roller can reduce pain and inflammation before and after training. He includes pictures and descriptions for a foam rolling routine that you can do before and after workouts to target the muscles that take the most strain during running.

Cambio is a Strength and Conditioning Specialist and owner of Precision Fitness which is located at 37 West Broad St., 2nd floor, in Pawcatuck. For more information, visit www.GoPrecisionFitness.com or call (401) 489-0551.

####

Be Fit,

Todd
www.ToddCambio.com
Precision Fitness

noreply@blogger.com (Todd Cambio) — Sun, 25 Mar 2012 20:04:00 +0000

Thanks everyone who helped support our Thirsty Thursday FUNdraiser! We raised over $1000 for the YMCA Reach Out To Youth program!

Some of the high lights (besides raising all that money) included:

New personal records for many people in the giant rope power slams!
12 Bold r Dashers rocking the house!
New events: a cross crunch station and the official Precision Fitness Corn hole game.
We made the paper The Westerly Sun
We crowned a new Precision Fitness Champion: Melanie!

Top 3 women:

Melanie - NEW Champ!
Kelly
Angela

Top 3 Men:

Colin
Mike
Willy

I also would like to thank all the businesses that donated to the raffle:

It was a great event and we will do have our next event in June! Stay tuned...

Be Fit,
Todd
www.ToddCambio.com
Precision Fitness

noreply@blogger.com (Todd Cambio) — Thu, 08 Mar 2012 12:17:00 +0000

I was recently asked to write a response to the following questions:

What are the Benefits of Yoga During Intense Training? Should someone who is participating in intense an training program or fitness routine include yoga in their schedule? Why or why not? If yes - how often?

My Answer:

I definitely believe yoga should be a part of anyone's training program, especially if they go high intensity often. The benefits are mostly for recovery purposes for someone who trains this way. Yoga does a great job of targeting the posterior chain (your whole backside including calves, hamstrings, lower and upper back muscles) and your hips, which are often neglected when training.

When you train at a high intense level, your neural system and muscles are stressed to a much higher degree. Yoga slows you down, allowing your neural system to recharge. It also resets muscle length, improves flexibility, increases mobility in the joints and helps you with your breathing patterns. All these things aid in the recovery process and decrease your risk of injury.

I believe yoga should be done at least once a week, but recommend 3 days per week if your schedule allows. In my opinion, for every high intense workout you do, you should counter balance with yoga.

Be Fit,

Todd
www.ToddCambio.com
Precision Fitness

noreply@blogger.com (Todd Cambio) — Thu, 23 Feb 2012 03:08:00 +0000

THIRSTY THURSDAY!

March 15th 6:30-8:30 pm

Once again, bragging rights to the Precision Fitness Championship Belt is up for grabs! Even better news is that we will be raising money for children and families in need from the local area!

We will be asking for $20 donations for the the YMCA Reach Out To Youth Program with is part of the YCares program.

DONATE Now at: http://www.oceancommunityymca.org/ROTY2011.php or Thurday Night!

Just list as the Westerly/Pawcatuck Branch and Todd Cambio as your campaigner.

Our YCares financial assistance program provides aid to those in need and ensures that no one is turned away for the inability to pay. YCares offers children, teens, adults and families the opportunity to benefit from Y programs and services that they otherwise could not afford.

Last year, our Y helped almost 2,000 individuals and families participate in Y programs and services!!! BUT Really any amount you can donate will help!

There will be 5 contests to test yourself in...some the same...some different! Watch or participate...your choice.

Past events have included:

- Rope Slams
- TRX Low Rows
- Equalizer Push Ups
- Core Sprinters
- Jam Ball Slams
- Quarters (Classic drinking game)
- Ladder Ball (Tailgating game)

Object: Get max number of reps for each event and the total combined score determines the winner!

Of course there will be:

BEER
"The Jackhammer" DJ Jazzy Jeremy spinning tunes
"The Hammer" Brian Sullivan announcing ring side
BEER - it is ALMOST St. Patty's Day...
Rocking Ron throwing down his dance moves
An initiation ceremony for Precision's newest trainers, Tina and John!

All in good fun to kick off Spring and say thanks to our clients for supporting Precision Fitness on its 2 YEAR ANNIVERSARY in Pawcatuck!!

This "THIRSTY THURSDAY" will be even better because we are raising funds to support local children and families in need through the YMCA Reach Out to Youth Program!
Here's a one minute snippet of the the events:

Be Fit,

Todd

www.ToddCambio.com

Precision Fitness

noreply@blogger.com (Todd Cambio) — Thu, 23 Feb 2012 02:56:00 +0000

YOGA Body Boot Camp Launch Party!

WHY: Melding the Yoga Community and the Fitness Community Is Good for the Whole Community!

What Will It Be Like?: An incredible full body workout using strength, core, primal movement patterns, cardio and more followed by a cool down yoga routine to bring the body back to harmony!

WHO IS THIS FOR: For people who've never done yoga and for people who already do yoga. For you! The cross over potential for our students, our studios, our businesses, our community is one of universal flow and abundance. It is a WIN/WIN for all.

INSTRUCTORS:

Sharon Melesko RYT-200 Baptiste Power Vinyasa Yoga Teacher
Certified Yoga Life Coach
Certified Yoga Body Bootcamp Trainer

Todd Cambio, CSCS

Certified Strength and Conditioning Specialist

Hardstyle Kettlebell Certified

TRX Level 1 Certified

Lebrt Fitness Body Weight Master Trainer

WHEN: Friday, March 2, 2012 6p - 8p

WHERE: Precision Fitness, 37 West Broad Street, 2nd Floor, Pawcatuck, CT
PRICE: $20 Pre-Register, $25 at the door!

noreply@blogger.com (Todd Cambio) — Fri, 17 Feb 2012 12:37:00 +0000

I was recently asked by a media outlet to provide sports specific training tips for an ongoing weekly feature: "How to Workout Like a (insert sport here) ".

So here is how I answered:

I am a former nationally ranked BMX Racer and Dual Slalom Mountain Bike rider and I still train BMX Pro athletes. Below are 5 solid training tips for these types of athletes.

How to Workout Like a BMX Pro:

1. Since its just you on a bike, build a solid base of body weight strength.

2. Work into mastering uni-lateral movements. Like single leg squats, single leg hamstring curls and single leg plyos.

3. Train full body not body parts. There is no single muscle that moves you on a bike, so don't isolate muscle groups. Leave that for the body builders.

4. Work towards sets of quick explosive movements at least 2-3 times per week. Things that you can do at max effort for no more that 5 seconds. BMX is a sport of quick explosive bursts. Examples include Split Squat Jumps, Box Jumps, Rope Slams and Olympic Lifting.

5. Make sure all your major lifts are hip dominant: Squats, Dead Lifts, Power Cleans, Snatches, Romanian Dead Lifts, Bent Over Rows, etc.

Bonus Tip: Focus in on the posterior chain with movements like: Body Rows, Pull Ups, Hamstring Curls, Calf Raises, Hip Bridges, Stretching (like downward Dog and Pigeon) and Band T's & Y's.

This info can be applied to all athletes, just start general and work towards sport specific specific training drills.

For BMX Training Videos go here: http://youtu.be/CjDK7GKKDZI

Be Fit,

Todd
www.ToddCambio.com
Precision Fitness

noreply@blogger.com (Todd Cambio) — Tue, 14 Feb 2012 12:54:00 +0000

#1 Problem When Working Out: Wearing Improper footwear

Running shoes are for running, not for working out, lifting weights, or swinging kettlebells!

When ever I go to a gym, studio, sports performance facility or conduct a workshop, I see people wearing running shoes. These soft and squishy sneakers may feel good to wear, but to do a workout in where you strength train or do change of direction drills, they are the wrong choice.
I am not saying don't wear them to run in, that is a whole different debate. Minimalist running shoes vs traditional running shoes has its own arguments. I am saying to not wear them to the gym to workout in.
A running shoe is made to go in one direction, straight ahead. They are not meant to do change of direction drills, especially lateral movements. They are not made to do strength training in either.

Running shoes have such a large cushion to them it's' like having marshmallows on your feet, heels especially, which do not allow your feet for feel the ground properly. The cushioning in the soles of the shoe compress way too much when strength training and can cause exaggerated pronation (under or over) in the feet. Imagine how much extra lean you would get if you had marshmallows on your feet to when squatting, especially if you already have an pronation in your feet?

This inward or outward lean of the feet can directly lead to ankle issues. Ankle issues can lead to foot, knee, hip, back and IT Band issues.

When strength training, running shoes raise the heel and can push the knee forward during exercises like squats or KB swings. This forward movement during a hip dominate exercise could very easily contribute to a knee injury. Also when you squat, dead lift or do anything ground based with running shoes on, your ankle will role in or out to an exaggerated degree causing shearing forces in the lower body.

Shearing forces are not good for the body. These forces actually pull bones in different directions. When this happens, opposing muscle groups are not activated when they should be. Again, this can cause ankle, knee, hip, IT Band issues and back pain!

So how can you avoid these issues or even correct some of the problems you may be already dealing with? Simple, train in flat soled shoes or even go barefoot, you will be more stable and actually feel the ground with your feet.

Also, if you have a lifestyle that causes you to round your shoulders, like sitting at a desk for long periods of time, using the computer all the time, texting, slouching, driving for extended periods of time or other things like this, you should also work on correcting your posture. A great article in Men's Health can give you some solutions. Check it out at: http://www.mensfitness.com/training/five-most-common-gym-injuries

Proper foot wear examples include Chuck Taylor's ($30-$50), NB Minimus ($85-100), Vibram 5 Fingers ($100-$110) and other similar brands. Get foot wear that has a minimal heel raise and no squishy cushion to it.

So in conclusion, to get a better workout, reduce your risk of injuries and to minimize everyday aches and pains I suggest buying proper footwear for your workouts.

Think about it:

• You wouldn't wear soccer cleats on a basketball court would you?
• You wouldn't wear high heels to run a 5K would you?
• You wouldn't wear your heavy winter coat to the beach in the summer would you?

So WHY are you wearing running shoes to the gym?

Be Fit,

Todd
www.ToddCambio.com
Precision Fitness

PS - Learn other strategies to fixing posture, general aches and pains in the body and reducing inflammation in the body by grabing a copy of my book: Reducing-Everyday-Pain-and-Inflammation

noreply@blogger.com (Todd Cambio) — Mon, 13 Feb 2012 12:19:00 +0000

I just got back from Mt. Snow Vermont on a ski/snowboard trip with the wife and kids! It was a blast! Considering how little snow we have gotten this year, the conditions were pretty good. This is my 3rd time to Mt Snow this season. I guess I am trying to familiarize myself with the mountain for the upcoming Tough Mudder!

Anyways, it got me thinking about my training routine and how I will be sharing a lot of how I train myself at this coming weekend's Lebert Fitness Systems Body Weight Certification Course and Workshop, AKA the "Ultimate Body Weight Blueprint" Workshop and Certification Course! I figured I would give you a little preview of some of the SAQ (Speed, Agility and Quickness) drills/games we do using the Lebert Equalizers.

Besides the incredible number of body weight strength and core exercises, you do agility ladder work, plyos, and even medicine ball tennis with the equalizers!

Check it out:

Be Fit,

Todd
www.ToddCambio.com
Precision Fitness

PS - Register TODAY at: http://lebertfitness.com/Educate/Courses/tabid/290/ctl/Details/Mid/834/ItemID/23/Default.aspx?ContainerSrc=[G]Containers/WePro/C03

noreply@blogger.com (Todd Cambio) — Tue, 07 Feb 2012 12:56:00 +0000

REGISTER HERE>>> http://lebertfitness.com/Educate/Courses/tabid/290/ctl/Details/Mid/834/ItemID/23/Default.aspx?ContainerSrc=[G]Containers/WePro/C03 <<<

Start Date/Time:

Saturday, February 18, 2012 10:00 AM

End Date/Time:

Saturday, February 18, 2012 2:00 PM

Presenter(s):

Todd Cambio

Location:

Precision Fitness, Pawcatuck, CT

Description:

You THINK You Know Body Weight! THINK AGAIN!!

Be Fit,

Todd
www.ToddCambio.com
Precision Fitness

noreply@blogger.com (Todd Cambio) — Wed, 25 Jan 2012 11:48:00 +0000

Precision Fitness hosted a Russian Kettlebell training course, the Hardstyle Kettlebell Certification (The HKC™), where senior RKC Instructor Zar Horton from Albuquerque, New Mexico flew in to teach this challenging certification course.

The HKC is earned through diligent testing of each candidate. Besides having to pass the requisite U.S. Marines Corps’ pull up test for men or the flexed-arm hang test for women at the outset of the workshop, each HKC candidate is evaluated for technical proficiency and teaching skills at the end of the workshop. He or she was then granted either a pass or fail. The other tests were the Swing, the Goblet Squat and the Get Up.

Todd Cambio, Jeremy Ponte and Ron Hylton passed all four testing protocols and are now HKC instructors.

Precision Fitness is the only facility in the area that has HKC kettlebell instructors. Kettlebells are basically cannonballs with handles that develop all purpose strength, balance and flexibility that burn fat fast and gives you a lean fighter type physique. Kettlebells are not for the faint of heart. To try this challenging style of training call Precision Fitness today for an appointment at 401-489-0551 or visit us on the web at www.GoPrecisionFitness.com.

Be Fit,

Todd
www.ToddCambio.com
Precision Fitness

Saturday, February 18, 2012, 10am-2pm

The key to effective and functional fitness (and athletic development) can be achieved through building a solid foundation of coordination, strength, power, balance, multi-directional speed and agility, and aerobic and anaerobic conditioning.

Programming bodyweight exercises using Equalizers™ and Buddy Systems™ is fun, safe, effective, and challenging. With space and budgets at a premium, body weight training with these versatile tools can be done anywhere, anytime, large classes or small, inside or out.

REGISTER HERE>>> http://lebertfitness.com/Educate/Courses/tabid/290/ctl/Details/Mid/834/ItemID/23/Default.aspx?ContainerSrc=[G]Containers/WePro/C03 <<<

Precision Fitness, 37 West Broad Street, 2nd Floor, Pawcatuck, CT 06379

ACE 0.3 (Corrected as of 2/1/2012)

Todd Cambio 860.287.3768 tcambio@GoPrecisionFitness.com

$119.00 USD Early Rate ENDS Saturday 2/11/12

$139.00 USD (Regular rate)
$25.00 cancellation fee

noreply@blogger.com (Todd Cambio) — Fri, 20 Jan 2012 12:40:00 +0000

Kettlebell HKC Course at Precision Rocked!

If you missed it, here is a little demo of what you missed from our Kettlebell RKC Instructor Zar Horton:

Swing by Precision Fitness in Pawcatuck, CT to find out how incredible kettlebell workouts are!

Be Fit,

Todd
www.ToddCambio.com
Precision Fitness

PS - The Ultimate Body Weight Blueprint Workshop & Certification Course is February 18th so sign up NOW to get the EARLY BIRD Rate: http://lebertfitness.com/Educate/Courses/tabid/290/ctl/Details/Mid/834/ItemID/23/Default.aspx?ContainerSrc=[G]Containers/WePro/C03