The event was challenging to say the least, but our clients finished with an outstanding time of 3 hours and 20 minutes. Congratulations to Bob and Kristy on a job well done. The great part about the event is not only is it a blast to partake in, but a portion of the proceeds benefit the Wounded Warrior Project. There was about 10,o00 individuals that participated in the cold, blustery Saturday event.

Xcellerated Speed Training is looking for some more warriors for next year’s Tough Mudder event. If you would like to be a part of our team and compete in this event, please contact us at info@xspeedtraining.com.  I have included some photos from the event, so if you think you can handle this challenge than step up.

It is estimated that children consume an average of more than 5 and 1/2 pounds of chocolate over the Easter holiday. That equates to 12, 870 calories and 650 grams of fat, which is deemed as completely acceptable because it’s a holiday. What has happened to consuming things in moderation? Why must a child consume all of that candy and chocolate before eating  a well-balanced meal? If you are a forward-thinking parent and your child gets a TON of candy you might want to donate the unopened wrapped candy to a shelter or someone less fortunate. As Americans, it seems that we over-indulge in everything from Easter candy to alcohol. I think if we took a more modest approach to our habits, we might be a bit better off as a society. Besides, when is the last time someone ran out of candy or alcohol and wasn’t able to EVER get any more? Food for thought, I think that balance in all aspects of life is the best approach whether it comes to work, family, friends, or your nutritional protocol. If you need help with your nutritional program, contact us at 610 334-4120.

1. Prioritize your projects and assign one project per weekday or weekend rather than trying to fix everything all at once.

2. Try to avoid bending over or squatting for long periods of time. If you must pick something up, bend with your legs and not your lower back.

3. If you are working close to the ground, use a soft cushion for your knees. This will provide support to your lower body and add some level of comfort.

4. Try to use a wheelbarrow or dolly to move bags of potting soil or stones rather than lifting them. Take smaller loads more frequently rather than one large load.

5. Take frequent breaks about every 20 to 30 minutes during strenous activities such as digging or carrying rocks.

6. Load heavy objects towards the front of the wheelbarrow using the wheel as a pivot to support the load.

7. Make sure you stay properly hydrated throughtout the day, taking small frequent water breaks. Make sure you do not chug the water, but take several small sips .

At the end of the gardening day, take time to stretch out the muscles you just got done using. Also, make sure you are replenishing nutrients and water that was utilized throughout the process. Most low back injuries are caused by one of three things:  poor abdominal strength, poor flexibility, and unfavorable lifting techniques. If you need help strengthening your core and gaining some flexibility, contact us at 610 334-4120 for help.

1. Relax – Numerous studies show that there is a direct correlation between heart health and the stress hormone, cortisol. Each person relaxes in a different way, however some suggestions would be to get a massage, take a hot bath, exercise, watch a movie, or read your favorite book or magazine.

2. Consume an alcoholic beverage  – This does not mean that you should consume massive amounts of alcohol, like you were back in college. It has been shown by researchers that consuming 1 alcoholic beverage per day can reduce your risk for cardiovascular heart disease.

3. Take care of your gums by flossing daily – The importance of good dental hygiene is shown in a variety of medical journals. People who have gum disease are twice as likely to have cardiovascular heart disease.  Make sure you visit your dentist at least twice a year to maintain good dental health.

4. Stop being a fast food junkie - Fast food is usually unhealthy and can cause havoc on your heart. When going to a fast food chain, try to pick things that are grilled vs. breaded. Also, ask for a whole wheat bun or wrap if it is available and you don’t have any digestive restrictions.

5. Become active - Most people are sitting for a good portion of the work day and then leave to go home and sit some more. A great way to work and exercise is to buy the Treadmill Desk by Lifespan. It allows individuals to trade in their traditional desk for one that they can be active at their workstation. The top is large enough to put your computer and phone on. It is also adjustable to your height and has adjustable speeds. Try to shoot for 10,000 steps a day and you will be amazed at how it reduces your risk for heart disease. If you are looking for exercise once you leave the office, the gym is a great way to burn some calories and detox after a hard day.

6. Try losing a few pounds – The National Heart, Lung and Blood Institute says dropping just 10% of your current weight will lower your risk of heart disease and other disorders. The best way to do this is to reduce the amount of calories you consume and increase your exercise activity level. Eating several small meals will also keep your blood sugar in check and help with cravings. Before beginning any exercise program always consult your physician and once you have the ok head to the gym. One of the biggest mistakes people make is doing too much too soon. Start just by walking on the treadmill or performing some strength training. Start off with 2 to 3 days a week of exercise and allow your body the other days to rest. If you have any other questions you can contact me at info@xspeedtraining.com.

One of the major problems of New Year’s resolutions is that when people decide on things there is no progressional stage to achieve what they hope to accomplish. For example, a 250lb man decides that he is going to drop 75lbs in the next year. Now, most individuals do not gain 75lbs in the course of a year. If it took you several years to gain that weight, why would you expect to lose that weight in a significantly shorter timeframe. This is an example of goals not equaling reality. A more realistic goal would be to lose 20lbs in the next 6 months. By setting more realistic and attainable goals you set yourself up for success rather than failure.

Another problem with resolutions is that they expect to change habits over night. If you have made poor nutritional choices for 30 years, why would you expect to make great nutritional choices over night. A better resolution would be to say, ” I will eat 5 servings of fruits and vegetables a week”. By making the goal attainable you are not implying that you will be the poster child for bodybuilding when you have taken no steps to achieve that goal. Small attainable goals are great confidence boosters and will make you want to continue to set new goals that are in conjuction with your master plan. Whether your goal is to lose 20lbs or to run the mile in 7 minutes, make sure that you take steps towards your goals rather than jumps and you will be successful in attaining your master plan. If you need help setting goals or are looking for a change in your exercise program, contact us at www.xspeedtraining.com.

Xcellerated Speed Training also provides proper strength training programs and techniques to give the individual or team the most highly effective and efficient way to train. Xcellerated Speed Training is dedicated to providing parents, coaches, and athletes of all ages the most advanced information at the best affordable price. It is our belief that everyone should have access to this information and knowledge regardless of their financial status. The goal is to educate the masses with the most up-to-date information available in order to maximize the effectiveness of the athlete’s training protocol.

Xcellerated Speed Training is a systematic, periodized, and proven training protocol in which the athlete learns:

• Speed Development
• Injury Prevention
• Functional Movement Evaluation & Testing
• Enhanced Neuromuscular Movement

Specialized Training Is What We Do Best!

High school Programs
Sports Team training
One on One Sessions

Do YOU Want Better Results?

Sports We Train
Teams We Train
Athletes We Train

Tony Sabanos and Xcellerated Speed training took my soccer game to the next level. Tony helped me improve my speed, quickness, and agility. From his training, I gained exercise and nutritional knowledge that I will use throughout my athletic career. Tony pushed me to achieve the goals that I set at the beginning of our working together. Working with Tony was both gratifying and rewarding in terms of working out with a purpose.

Todd Pratzner, Center Back Philadelphia Union and PA Classics Academy.

If you have a deficiency, one of the easiest solutions is to spend at least 15 minutes outside in the sunlight each day. This means that your skin has to be exposed in order to reap the benefits of the sun’s rays. Another way to boost your Vitamin D intake is to eat such things as eggs, fortified milk, fish, or cod liver oil. You might get some Vitamin D if you are taking a multi-vitamin that has it in. You want to make sure that your vitamin supplement is absorbable and in order for that to take place your supplement should be a liquid, powder, or sublingual form. These forms are the best for allowing maximum absorbability of a supplement.

If you are an elderly individual, Vitamin D can help reduce the risk of bone loss and increase bone mineral density below 70 years. It can also help treat psoriasis and relieve symptoms of osteomalacia. In younger adults it helps reduce a variety of risk factors for: different types of cancer, autoimmune diseases, multiple sclerosis, Type 1 diabetes, arthritis, and many others. It can also help fight tuberculosis and reduce the factors for breast cancer, colon cancer, lung cancer and blood cancer.

The people at the highest risk for Vitamin D deficiency are elderly, dark-skinned, and obese people. As always consult with your doctor before starting any supplement to make sure it is right for you. The recommended dosage for people under 50 years of age is 200IU everyday. If you are older than 50 than the recommended dosage is 400IU everyday. It is best to have blood work done to see where you Vitamin D levels are before starting any type of supplementation and then consulting your doctor to determine the appropriate amount of Vitamin D for you.

Thanksgiving is that special holiday where everyone gathers together to enjoy a large meal and for some a day of football with the family. Why is it most people end up taking a short nap on Thanksgiving? Is it the tryptophan in the turkey that puts us to sleep? Is it the warm environment combined with a stomach bursting with food? It could be the combination of both. Wouldn’t it be great to actual be able to enjoy Thanksgiving without stuffing ourselves with several thousand calories? I thought it might be helpful if I gave you some solutions to surviving the holiday meals.

1. Make sure that you eat every 2 to 3 hours. The reason for this is so that you metabolism stays functioning throughout the entire day. Most people don’t eat anything because they want to ration their calories for the big meal, however this is one of the worst things you can do. By eating small frequent meals, you prevent yourself from becoming so ravenous that you eat everything in sight.

2. Eat your salad and meat first before progressing towards the other foods. By eating salad first and then your turkey/ham second, it will help fill up your stomach with good nutritional choices and limit the amount of space for other carbohydrates.

3. Don’t feel you have to eat everything available to you in one sitting. If there are some foods that you don’t get to eat the first time around, wait 3 hours and eat some of the items you might not have indulged in the first time around. By doing this, you allow your stomach to process the food properly and help maintain a healthy metabolism.

4. Don’t skip your workout because of the holidays. Most gyms are open Thanksgiving morning, which is a great time to rev up your metabolism. This way you can indulge in some of the tasty foods that are available and not gain weight. If you can’t make it to the gym on Thanksgiving, go either the day before or after. You can also suggest to family members to take a group walk rather than sitting in front of the television. You could even play the Wii, which would give you some activity.

5. The day after Thanksgiving get out your walking shoes to do some shopping. By walking around endless shopping establishments trying to find the perfect deal, you can help burn off some of the calories of the previous day. Try to carry multiple bags to make the shopping trip a little more challenging.

Well, I hope this helps maintain your waistline over the Thanksgiving holiday. For more nutritional information, please contact Tony@xspeedtraining.com for a nutritional program. Be safe and enjoy the time with your friends and families, too often we take the gathering for granted.