A B.S in Fitness

Fitness Profile: Sheri Koepsel

2012-03-08T15:16:00.000-05:00

When you bring up the topic of women's body building to your average woman, the reaction could go either way. Some automatically assume that everyone who participates looks like Chyna from the WWE (not to be confused with Chloe Kardashian, thank you Maronzio) and that their just naturally juiced big amazons. Others appreciate the time and effort put in by these women to hone their craft and reach the apex of their body. On a good note, over time the trend is shifting more towards the latter. Women's Body Building has slowly evolved into Women's Physique and Fitness, showing off a more slender and sexy aspect while still being well...ripped and badass. The current peoples champ, Dana Linn Bailey has opened the eyes of a lot of people and helped open the doors for many new up and comers as well. Through my constant networking and Mark Zuckerberg's genius, a while back I came across one of those up and comers by the name Sheri Koepsel out of Milwaukee. For those of you who don't know Sheri your missing out. A total ball of energy, who along with being a NPC Competitor,winning 2nd place at the 2011 Badger State Figure show, also holds the title of certified personal trainer and model under her belt. No matter if its through wild facebook status' or spur of the moment walking lunge youtube video's you can see Sheri Koepsel loves what she does. So of course when time came around for my next fitness profile, I hit up Sheri for a interview.

Bron: Hey Sheri how are you, so to just jump right in, what made you get started?

Sheri: I took a weight training class as a senior in high school and i kinda liked it, but i didn't REALLY seriously start working out till i became a hooters girl and had to look good in those damn lil shorts-haha. a little later, i dated a guy who played for the brewers and his best friend was Phil Falco, brewers strength and conditioning coach...and the two of them encouraged me to pursue a career in training. they taught me A LOT...and the passion ignited and grew from there!!

Bron: Have you been athletic all your life?

Sheri: Not really. My brother was the athletic one of the 2 of us.  I TRIED, but i really wasn't good at anything!

Bron: What would you say you love most about what you do?

Sheri: So many things...seeing how happy people are when I push them passed their expectations of themselves...(on the PT end)...as a competitor, i love pushing MYSELF beyond my limits and seeing the changes i can force my body to make! it feels amazing to finally show it all off onstage!

Bron: Did you have an idol growing up and do you have one now? (I already know it's Dana lol)

Sheri: hahahahahah YEP, my bodybuilding idol right now is Dana Linn Bailey!!! She's amazing! growing up, my idol was Madonna! She always blew me away w/ her work ethic and talent and balls!...and she has some guns too!!!:)

Bron: What would you say are your goals at this point?

Sheri: I will win my next 3 shows and I WILL get my pro card:)  I also want to own my own training facility!!! i run my own business now, but i don't have MY OWN PLACE, ya know? That's what I'd love!

Bron: Ha well that leads right into my next question, at this rate where do you see yourself in 5 years?

Sheri: I have no idea where I will be in 5 yrs!!! Still training awesome clients and total world domination, i assume ;)

Bron: How many days a week do you train, outside of your world domination that is?

Sheri: 6 and since I am 7 weeks out right now (of competition), I work out multiple times a day.

Bron: That's pretty tough, what type of training style do you follow? Body builder? Circuit? Etc ?

Sheri: Mostly bodybuilder style splits....w/ some "death circuits" sprinkled in to spice it up and lean my ass out!

Bron: Along side that, in your opinion how important is nutrition with what you do?

Sheri: It's a necessity. very important. If you work out like a freak and eat like shit...you may manage to look OK, but you could be 200x better w/ proper nutrition!

Bron: Yeah I think alot of people overlook how their food effects them. Do you have a cheat that you just can't resist?

Sheri: Peanut butter!!!......twizzlers. pizza.

Bron: I'm a peanut butter junkie myself so respect. How many times a day do you eat? Or better yet what is your diet like?

Sheri: I eat about 5x a day. Small meals. mostly chicken, tilapia/cod/tuna...sometimes turkey burgers....spinach/asparagus/broccoli...and brown rice. oh! and I would die w/o my morning oatmeal!!!

Bron: Are you big on supplements? And if so what kind? Maybe we can sneak you an endorsement out of this.

Sheri: Yes.  I am a walking supp store. Syntha 6 pb /choco for protein, roxylean for fatburner, and chained out amino's during my fasted cardio...also, a liquid multi, zma at night...and melatonin. I take tons of shit....LOL

Bron: Ha yeah you defiantly deserve an endorsement. As a trainer, how has competing also, changed your life?

Sheri: My competition COMPLETELY changed my life. It turned me into a different person w/ completely different view points.  I focused, I conquered something I never thought I could do! And it made me feel AMAZING! It gave me a purpose.

Bron: What's one piece of advice you would give women trying to get where you are?

Sheri: Just do it. Lose the excuses and focus in on a goal. Picture what you want and do whatever it takes to get you there. Visualization REALLY helps.

Bron: I couldn't have said it better. So do you have a website or contact info potential clients and fans can reach you at?

Sheri: www.Trainersheri.com

Bron: And finally any famous last words for people reading this?

Sheri: Never give up--never quit. anything you want is possible if you are WILLING TO PUT IN THE WORK!!! you control your destiny

Bron: Thanks for taking the time with me to do this interview Sheri. Good luck on your business, training and most importantly that world domination.

The important thing is to be able, at any moment, to sacrifice what we are for what we can become.

Healthy Midnight Snack: Yogurt Covered Strawberries

2012-03-07T09:37:00.001-05:00

A lot of peoples biggest weakness' is eating to late. When you eat late, you usually sit around or even worse fall right to sleep which leads to food not being burnt or properly digested. So theory's like "no food after 7pm" came around and for some that's hard to stick to. So heres a light and healthy snack you can have at night that won't kill your diet or stomach: Yogurt Covered Strawberries;

Dip some strawberries (halved or whole) in vanilla yogurt (Greek might be best, because it's thicker), then lay them on a wax paper lined pan and freeze Voila: Yogurt-covered strawberries! Depending on the type of yogurt you just made a roughly 90 calorie snack.

Maximize Your Time Workout

2012-03-05T17:12:00.001-05:00

Your legs are easily your biggest muscle group yet you rarely ever ask someone how much they squat. Leg routines burn a ton of calories due to the face most leg exercises use other muscle groups (not counting machines). So here's a leg loaded full body workout you can do at home or at the gym. Use weights heavy enough that your arms get a good workout during the upper body and combination exercises while focusing on getting low into the Squats. Also don't forget to sit back during leg exercises with a straight line from knee to ankle and keep your knee behind your toes with your chest out. Do all 3 exercises in the group circuit style for set reps then rest and move to the next group after 30-60 sec.

Group 1) 3 sets of 10
Low Squats, Push Press, Bent Row

Group 2) 3 sets of 15
Squat to High Pull, Front Squat, RDL

Group 3) 3 sets of 10 (10 each Leg/Arm)
Lunge, Push Up, Renegade Row

Group 4) 3 sets of 12
Feet Elevated Hip Bridge, V-Up, Russian Twist

Remember form is key here so focus, activate your glutes and shed some fat

Lemon Cubes: A healthy time saver

2012-03-02T00:21:00.001-05:00

By now most people know the benefits of drinking lemon water throughout the day. For those of you who don't know, here's a quick rundown of the benefits;

1. Boosts your immune system: Lemons are high in vitamin C, which is great for fighting colds. They’re high in potassium, which stimulates brain and nerve function. Potassium also helps control blood pressure.

2. Balances pH: Drink lemon water everyday and you’ll reduce your body’s overall acidity.

3. Helps with weight loss: Lemons are high in pectin fiber, which helps fight hunger cravings.

4. Aids digestion: Lemon juice helps flush out unwanted materials.

5. Is a diuretic: Lemons increase the rate of urination in the body, which helps purify it. Toxins are, therefore, released at a faster rate which helps keep your urinary tract healthy.

6. Clears skin: The vitamin C component helps decrease wrinkles and blemishes. Lemon water purges toxins from the blood which helps keep skin clear as well. It can actually be applied directly to scars to help reduce them.

7. Freshens breath: Not only this, but it can help relieve tooth pain and gingivitis.

8. Relieves respiratory problems: Warm lemon water helps get rid of chest infections and halt those pesky coughs.

9. Keeps you zen: Vitamin C is one of the first things depleted when you subject your mind and body stress.

10. Helps kick the coffee habit: After having a glass of hot lemon water, Most people actually don’t crave coffee in the morning.

Now normally people who do this need big just of water to put the lemons but that can tedious so here's a stylish way you can add for yourself or when you have guests over and it's super easy.

Take a small/average size cupcake pan. Slice up some lemons. I suggest just a wedge or 1/8 of a lemon in each one. Fill each one with water and put the pan in the freezer. Half hour later and tada, trendy lemon cubes that can fit in normal glasses and still look nice. Also this works with cucumbers which if you saw the movie OTHER GUYS “The cucumber accents the water in such a way that..." which also has similar health benefits to lemon water.

Tip: Grind the used lemon rinds in your garbage disposal to help deodorize it.

Tip: Warm lemon water has the best effect but cold is still efficient.

Food For Thought: Veggie Chicken Stir Fry

2012-03-01T17:43:00.000-05:00

This is a great meal for a busy night--for some added fun, leave the forks in the cabinet and bring out the chopsticks! 148 CALORIES

Veggie Chicken Stir Fry

INGREDIENTS
1 T low-sodium soy sauce
1 t hoisin sauce
1 c warm water
1 T cornstarch
1 t peanut or olive oil
1 t garlic, minced
1 t ginger, minced
1 t Thai hot sauce
2 c mushrooms, sliced
2 c broccoli slaw or chopped broccoli
1 c carrots, shredded
1 red pepper, roasted
2 c chicken breasts, cooked and cubed

DIRECTIONS
Makes 4 servings

1. Combine the soy sauce, hoisin, water, and cornstarch in a small bowl.

2.Stir to combine; set aside.

3.In a flat bottomed pan or wok set to high heat, add the oil, garlic, ginger, and Thai hot sauce.

4.Stir fry for 1 minute. Add the vegetables and chicken.

5. Stir fry, moving all ingredients in the wok quickly for 3-4 minutes. Add prepared sauce and continue to cook until the liquid thickens.

6.Serve with brown rice or rice noodles.

Number of Servings: 4

NUTRITIONAL FACTS
FAT: 2.3g
CHOLESTEROL: 41.0mg
SODIUM: 265.3mg
CARBS: 12.7g
DIETARY FIBER: 2.7g
PROTEIN: 18.9

Know Your Trainer: Buyers Guide to Personal Training

2012-03-01T17:12:00.002-05:00

Knowing what your trainer is good at and capable of is almost as important as knowing your own goals. Like my mission statement says, the fitness industry is flooded with a ton of junk. Sadly a lot of that falls onto trainers too. Now everyone and their mother (literally in some cases) think they're trainers almost as much as girls who take pics of themselves on facebook call themselves models. But back to the point, there's ALOT of trainers, and most fall into categories. If your a trainer, read over them and see which one you fall into for giggles and if your a client point out which ones you've seen at your gym. Here we go;

The Noob: New, excited, just a ball of energy. Usually just getting into training through a career change or some kind of life changing situation that made them want to try it out. While all the energy is great, they usually lack knowledge and experience to back it up BUT the good ones are willing to learn which is why companies usually go after them and try to mold them into little sales/training robots lol Most bad Noob trainers expect to make crazy bank right out of the gate and are pissed off when they figure out that it’s a business like any other, and will take time to develop. They come and go like revolving doors with some becoming pretty good in the long run.

The Natural: This is most trainers, especially women trainers. Always have been skinny or decently in shape, had a 6 pac since they came out the womb and one night a friend at a party one day goes "omg your body is amazing, you need to teach me how" The problem here is some of these people, while in shape themselves, they don't know a thing about how they got there. Where its genetics or just natural habits, some struggle to pass that same gift on to other people and tend to get exposed rather fast. Looking nice in a trainer shirt only gets you so far.

The Brain: These are your book smart trainers who can quote the NASM book to you word for word. While they don't often pass the "physical looks test" they make up for it by reading EVERY training book in the world and blow your mind during sessions with big words on how your "Myofascial threshold needs to be quantified for maximum brachial functionality." I made that sentence up so don't hit me up with emails saying I just said something that didn't make sense please, lol. But you get my point, sure they can be knowledgeable but most clients don't want someone to train them who a)doesn't look like the clients goal image, b)doesn't seem to follow their own advice, c)makes them feel dumb with extensive doctor terms. Remember you're body is your business card and you need "under the bar" experience before telling people what works best "theoretically"

The Best Friend: This is the trainer who you become so close with that you talk about everything. Now as a trainer, sure your going to hear peoples life stories and be a therapist just as much as you are a health specialist. This trainer brings their personal life to work and puts it on full display. Crying in public is common, and occasionally just plain funny. They may have loud phone conversations with their significant other, with whom they have been having “problems” with for the past, well, ever, and they will talk non-stop about themselves and what may be holding them back with all their clients all day long. The client may want to ask a question about what kind of foods they should be eating to lose weight, but that is simply an opening for this trainer to tell them all about what they did on the weekend and how it didn’t work out well for them. As a result, they typically won’t renew clients much. Well, that, and the fact that their programs look like they were a third priority in the day.

The One Trick Pony: Another common one, the trainer who is good at one thing or has one cool exercise that you see him doing over and over with every single client. As a trainer your supposed to have variety, so if your doing the same workout with every client..realize your lacking. With this trainer anyone who tries to argue a specific point with them about the benefits of another method of training had better be ready for a battle, because they will throw down with both guns blazing on why their form of training is the best in the world for everything, all ways, period. BOOM!
These trainers will tend to train their clients in the same way, regardless of the goals or limitations. Yes, I’m sure doing snatches and kips are great, but they probably aren’t right for your client fresh out of ACL rehab and who has localized swelling, but what do I know? I guess they really DO need to push full ROM out of their knee today. Just tell them to spray some Icy Hot on it tonight and it will be good as new for tomorrow’s workout. BOOM! Regard me

The Meat Head: We alllll know these trainers. Their shirt size is a XXL but they request the S/M, Can be seen walking around on their off time only carrying a weight belt and a milk jug full of some orange/pink liquid. This is the dude who knows so little about training that he thinks he knows everything. A sample session from him goes something like this: "Uh, Okay, today we’re gonna train your lats, then your rhomboids, and then we’re gonna train your back." Add the fact that they view continuing education of any kind as a waste of time because “Bro I lift heavy, Why would i need to do scap retractions.” They spend most of their time flexing in the mirror rather than checking to make sure their client isn’t dropping a deuce trying to crank out leg extensions to failure and full-range crunches right before doing some max weight dead lifts. Think Jersey Shore, but with basic certification. They get their training technique pointers from a Jillian Michael's dvd in the break room.

The Zen Master:
This trainer insists that every exercise be as highly functional as possible, which means standing on one foot on a bosu while pulling on an elastic and curling a dumbbell simultaneously while all the while being asked “can you feel it working??” The thought of lifting heavy makes this trainer shudder, seeing as how there’s no way it could possibly create any ”real-world” strength gains. Oh, and along that same argument, I just pooped a chicken. This trainer shudders at lifting anything heavier than 20 pounds, and thinks anything less than 15 reps will turn them into a bulky and muscle-bound conan extra.Their clients are able to easily converse throughout the entire session because their heart rate isn’t going above 50% of their max, which means they will also develop tendinitis everywhere while trying to train for their marathons with nothing but long slow distance training.

The "ONE":
This trainer has taken it upon themselves to be the end-all be-all of training, and has developed their own “method” of training that contains secrets that no one else should be able to figure out because they are so smart and obviously better than everyone else. The downside is that everything they say is riddled with so many holes of physiological and anatomical logic that every trainer who has ever read a book on exercise physiology pretty much calls them out every chance they get.
Does this phase the Expert? Quite the contrary. They will continue to extol the virtues of their training, and continue to refer to themselves as an expert, even though not even doctors with 30 years of experience will have the cojones to call themselves experts in their field. Why do you think they call it a practice?

and finally.....

The GREAT trainer (aka ME.. just kidding...or am I? buy a session and find out)
All kidding aside, every trainer has the potential to be the good trainer if they wanted to. Keyword IF. It only really takes alittle dedication and constantly being willing to learn. It doesn't matter if your brand new or a grizzled vet, you didn't invent the wheel and theres always more out there you can learn or add. Fitness trends, just like food health, are always changing. One day an article will say something will be the death of you if you do it. Another day that same magazine will have a article saying that SAME exercise is the fountain of youth. So as a trainer you have to constantly be evolving and learning your craft more and more. And even when you do know a lot, be willing to accept that theres still more. Unless your the Steven Hawkins of training, theres always going to be something new to add to your tool box. Also, take your clients needs and goals into consideration because they're the ones who are paying your bills. Now that doesn't mean give in completely, to the point that you're wasting their time, but as a educated trainer you should be able to understand their goals and let them THINK you're doing it their way and still set them on the right track. In, short a GREAT trainer is a combination of all the other trainers listed minus the negatives. So there, you have it, that's your new goal, be Great.

Honorable Mention: The Sales guy, The Grizzled Vet, The Group Teacher, The Flirt, Captain Feely Hands etc...

If you think of one I left out or feel like writing up a description, send it to me and I'll add it to the PART 2 section.
The important thing is to be able, at any moment, to sacrifice what we are for what we can become.

Lose 5lbs of fat at home..

2012-02-29T12:19:00.001-05:00

No no, this isn't a call to dump you significant other as my friend assumed when I told her about the workout BUT it may still be more beneficial. As the picture shows, 5lbs of solid fat is not something sexy to look at. Think if you could just take something like that off your body for a little hard work and watch what you eat...would it be worth it?
Below is a workout you can do at home that only takes a half hour and with a healthy diet will get you on your way to that 5lb fat loss. SPOILER alert though; the routine is not for the faint of heart. Like most circuit training the goal is to finish as fast as possible but in a safe manner. Rest period time is up to you but take what you need. Sometimes it will only be long enough to catch your breath, other times it might take a full minute. No matter what push yourself and try to improve the speed you finish with each time even if it's only a minute faster. Without further ado here's the workout;

30 Jumping Jacks
5 Push Ups
25 High Knees in Place
7 Burpees/Thrusters
10 Crunches
7 Squats
5 push Ups
10 Crunches
5 Push Up
7 Squats
30 Jumping Jacks
5 Push Ups
25 High Knees in Place
1 Min Wall Sit

Rest, Repeat 2-5 times (5 is for someone in really good shape so don't fret if you can't do that many circuits right out the door, just keep it as a goal.) Also if any exercise seems to easy, like 5 crunches or 7 Squats just add a little weight. No need to be Ronnie Coleman but a 10lb dumbbell or 2 can really burn you out.

And there you have it. Do this three times a week. Clean up your diet by eating 5-6 healthy small meals throughout the day and make sure to rest. Nothing worthwhile comes easy but it is achievable..

15 ways to burn more fat

2012-02-14T10:32:00.001-05:00

1) Stay Hydrated
2) Drink Low-fat Milk
3) Get More Vitamin D
4) Eat Iron Enriched Foods
5) Fight Fat with Fiber
6) Drink Coffee or Tea
7) Eat Breakfast Everyday
8) Eat More Heat (spicy peppers and foods like that speed up metabolism)
9) Drink Cold Water
10) Stand Rather Than Sit
11) Eat Organic
12) Eat More Protein
13) Go To Bed Earlier
14) Don't Starve Yourself, Instead Eat Healthier More Often
15) Take Advantage Of Holidays Like Valentines and Make Sweet Barry White Loving Since Properly Done Sex Burns Around 300 Calories

KettleBell HIIT: Not just for crossfitting

2012-01-22T13:05:00.002-05:00

We've all seen kettle bells before, the look like cannon balls with handles. And as trendy as they've become (most spa gyms have a few now) they have actually been around for years. Thanks to things like cross-fit everyone started wanting to use kettle bells because they think it makes them look hardcore only to find out just how great they work. Combine that with some Tabata style 30 second on 10 second off circuits and you have a full blown fat burning workout in a few short minutes.
BEGINNER ROUTINE:

-5 Kettlebell Squats
-5 Push Ups
-5 Kettlebell Shoulder Press
-5 Push Ups
-5 Kettlebell Swings
-5 Kettlebell Rows
-5 Kettlebell Squats
-5 Burpees

INTERMEDIATE ROUTINE:

-8 Kettlebell Squats
-8 Push Ups
-8 Kettlebell Shoulder Press
-8 Push Ups
-8 Kettlebell Swings
-8 Kettlebell Rows
-8 Kettlebell Squats
-30 Seconds Jump Rope or Jumping Jacks

ADVANCED ROUTINE:

-10 Kettlebell Deadlifts
-10 Push Ups
-10 Kettlebell Push Press
-10 Push Ups
-10 Kettlebell Swings
-10 Kettlebell Rows
-10 Kettlebell Squats
-10 Kettlebell Front Squats
-10 Burpees
-30 Seconds Plank

If you can finish it all with no rest between exercises, use heavier weights the next round..Try to do as many rounds as possible in 10 minutes, keep track and try to beat it next time

The important thing is to be able, at any moment, to sacrifice what we are for what we can become.

Change your "Fatty" habits

2012-01-08T23:29:00.001-05:00

If your eating when bored or when glued to the type, you're not helping yourself. Here are five ways to control your worst eating habits.

1) LOSING CONTROL WITH FRIENDS: If you're hanging at your house, spread out some baked chips and salsa. If you're a guest, bring some. I personally fall in the habit of buying tons of pizza when my teammates come over. Opt for chicken tenders instead of wings as a side. They've got more protein and hold the barbecue flavor. When you've almost had enough to eat, reach for a piece of gum.

2) LATE NIGHT SNACKING IN FRONT OF THE TV: If you must munch, prepare smaller plates and eat only at the kitchen table, not the couch. (DVR your show.) Also buy individual-size portions of your favorite snack foods and stash them in the back of the cupboard or fridge. The harder it is to get at the food, the less likely you are to inhale it.

3) CRAVING JUNK FOOD AT THE OFFICE: Stay on a regular eating schedule. Bring your own healthy lunch and snacks, like nuts or fruit. For work lunches, set the tone by ordering first, selecting a salad or soup to start followed by a lower calorie entree. And just say no to the bread basket.

4) STUFFING YOURSELF AT FAMILY DINNERS: Break with tradition. Bring a low-cal dish but don't make it too healthy or it will attract unwanted critiques. Pile on your own plate with veggies, then take only small portions that you really love. If your relatives get on your back for not eating as much as you "should" ask for a doggie bag.

5) PIGGING OUT AFTER WORKOUTS: Eat something before hand. A combination of protein and carbs will prevent blood sugar from dipping so low that your tempted to eat more calories than you burned off. A slice of whole-wheat bread with all-natural peanut butter and a banana is one great pre workout option.

Now stop oinking and get training

5 Easy Ways to Drop 5 Pounds for the New Year

2011-12-25T23:47:00.001-05:00

I'd like to share five simple strategies with you for shedding five pounds of fat before the holidays.

But first let me clear something up.

Weight loss can be put into two categories.

-The first is a fully concentrated effort. This is where you dedicate yourself to counting every calorie and slaving away in the gym. The pounds come off, but once you relax the regimen your weight goes right back to where it was.

-The second is a combination of simple lifestyle changes. This is where you change a few key factors about what you eat and how you exercise, without making it a fulltime job. This type of weight loss is gradual and permanent, since you are able to maintain it long term.

The five simple strategies below all fall into the lifestyle change category. These strategies may seem ridiculously simple, but do them over an extended period of time and you will see amazing, permanent results.

Strategy #1: Ditch Your Diet Soda

Studies are coming out that link diet soda to weight gain.
Researchers from the University of Texas Health Science Center at San Antonio concluded that those who drank two or more diet soft drinks a day had the largest waistline increases—about five times more than that of non-drinkers. They stated, "Data from this and other prospective studies suggest that the promotion of diet sodas as healthy alternatives may be ill-advised: they may be free of calories, but not of consequences."

Bottom line: Artificial sweeteners are addictive, lead to waistline increases, and cause you to crave sugary foods. By cutting diet soda out of your daily routine, and replacing it with water, you will lose inches and pounds—effortlessly.

Strategy #2: Swap Sandwich Bread for Lettuce
Move over bread, lettuce is better.
It's time to re-define your sandwich. While bread has tradition on its side, lettuce wraps offer you weight loss and increased energy. Try my Tasty Tuna Lettuce Wraps recipe below.

Bottom line: Eating bread and other starchy foods always leads to extra pounds, so change your ways. Swap your sandwich bread for lettuce for 30 days and see how much you will effortlessly lose. I bet you'll feel more energetic after lunch too.
Strategy #3: Trade Slow Cardio for Intense Intervals

Doing slow cardio will not give you results.

In order to really make your workout effective, you need to turn up the intensity. If you love the treadmill, then do a series of sprints throughout your workout. If you're a swimmer, then push yourself extra hard every other lap.

Bottom line: Doing slow, easy cardio will not give you the streamline body you want. Only intense intervals will do that for you. Pepper your workout with bouts of intense cardio and watch as the fat starts to disappear.

Strategy #4: Avoid Sugar 99% Of The Time

Sugar will cause you to gain weight every single time.

There's really no way around that simple truth. Sugar is standing between you and your perfect body. If you're serious about looking and feeling great, then understand that sugar has no place in your diet.

Bottom line: If you avoid sugar 99% of the time, then you will be on your way to a lean and energetic body. If it's your birthday or a special holiday, then partake in a small amount of sugar, but make that the exception and not the rule.

Strategy #5: Exercise With A Professional (ahem ahem)

When I design your workouts, you know it will be good.

People who work with a personal trainer get better results than those who attempt to do it on their own. Just look at my clients and their amazing transformations, and you'll see what I mean. Each workout will push you to your limits, challenge your body and deliver the results you're looking for.
Bottom line: All of my clients expect to get the best workout of their lives each and every time they train with me, and my job is to over-deliver.
Call or email today and I'll get you started on a program that will get you to the body of your dreams.

A Bron Brief:Stair Push Ups

2011-11-08T19:22:00.003-05:00

Push Ups...probably one of the easiest test of overall body weight strength for beginners. Chances are if a person can do a lot of push ups with legit form..their probably in shape. The only issue is most people can't do many and get so discouraged that they give up on doing them and just jump to machines or weights IGNORING how important push ups are to muscle balance and stability. Body weight exercises like push ups build the muscle around your joints that get you ready for heavy exercises so skipping them can slow your progress and lead to injury. So how do we improve your push up skill when you can only do 5 or 6 now? simple...do them on stairs..

Now I'm not talking old people push ups where your standing (while those are OK too). I mean start in a normal push up position at the bottom of a flight of steps. Do as many push ups as you can. When your muscles are too fatigued to do more, go up one step and do as many as you can do. Rinse and repeat. You should probably get about 4 steps and almost be standing before your arms and chest shut down.

The purpose of this is as you get tired and go up a step, the angle makes other muscle have to kick in and it makes the pushup easier since your body weight is distributed differently so it lets you pump out a few more reps in a EXTENDED SET. By the 4th stair they should all be fried and you rest. Eventually you'll start seeing the extra strength and endurance during your regular push ups.

This also works well if your just looking for a quick pump. I do them sometimes before I go out because you know girls love the pipes lol Keep training and remember train SMARTER and HARDER

The important thing is to be able, at any moment, to sacrifice what we are for what we can become.

Sample Weight Gaining Diet for Hard Gainers

2011-11-04T17:10:00.000-04:00

This diet isn't for everyone, but if you are the kind of person who has always been very light and lean and are looking to put on some muscle then this is a good way to go about it, as your body won't store fat very easily.

GOALS: Gain Muscle

FOODS NEEDED: Basically anything in sight, but you'll be making extensive use of semi skimmed/ skimmed milk, and meat sources.

CALORIES: As many as possible until you are gaining weight regularly 1-2 lbs a week.

CARBS 40%
PROTEIN 30%
FAT 30%

EXAMPLE DIET:

Meal 1) Bacon, Eggs, Toast, Glass of Milk

Meal 2) Meat Sandwich (chicken, beef, pork) with a Glass of Milk

Meal 3) Any meal available with a large serving of meat

Meal 4) Meat Sandwich/ Piece of Fruit (depending on appetite) and a drink

Meal 5) Any meal available with a large serving of meat.

Meal 6) Meat Sandwich/ Piece of Fruit (depending on appetite) and a drink

As you can see this is somewhat of the famous see-food diet. As in if you see food, eat it, almost anything goes. A good suggestion to make sure you don't put on too much fat with this diet is to monitor your weight daily. If you gain much more than 1-2lbs a week, try to maintain that for the rest of the week. Make sure you are lifting weights regularly with this diet to make sure your adding the muscle which is the maim goal of the diet.

Basic Core Strength Building Routine for Athletes

2011-10-31T21:40:00.001-04:00

This program is designed as a basic template to strength train athletes. With this it will increase basic core stability and strength and prime the athlete for more advanced programs which center around gaining muscle or increasing speed/ explosiveness.

GOALS: Build Strength Foundation and Increase Athletic Performance

DURATION: 6 Weeks

WORKOUT DAYS: 3 Days a week

WORKOUT A)
Squats: 3 sets of 10-8-6 (2020 Tempo)
Stiff Leg Deadlifts: 3 sets of 8-8-6 (2020 Tempo)
Calf Raises: 5 sets of 8 (2020 Tempo)
Abdominal Crunches: 3 sets of 10 (2020 Tempo) add weight if needed
Twisting Sit Ups: 3 sets of 10 (2020 Tempo)
Glute Ham Raise: 2 sets of 8 (2030 Tempo)

REST DAY

WORKOUT B)
Bench Press: 3 sets of 10-8-6 (2020 Tempo)
Incline Dumbbell Flyes: 3 sets of 10-8-8 (2020 Tempo)
Seated Low Pulley Cable Row: 3 sets of 8-8-8
Wide Lat Pull Down: 3 sets of 10
Underhand Lat Pull Down: 3 sets of 8
(2020 Tempo) superset the 2 as a extended set

WORKOUT C)
Seated Military Press: 3 sets of 10-8-6 (2020 Tempo)
Lateral Raises: 3 sets of 10-8-6 (2020 Tempo)
Rear Deltoid Raises: 2 sets of 10-8 (2020 Tempo)
Standing Barbell Curl: 3 sets of 10-8-8 (2020 Tempo)
Standing Hammer Curls: 2 sets of 10-8 (2020 Tempo)
Tricep Dips: 3 sets of 10-8-8 (2020 Tempo)
Skull Crushers: 2 sets of 10-8 (2020 Tempo)

REST DAY

REST DAY

Sample Top Performance Diet For Athletes

2011-10-31T21:40:00.000-04:00

This diet is a good approach to keeping energy levels high for athletic performance and with a little manipulation of calories can be used to steadily gain muscle or lose fat at a steady pace without wild fluctuations of energy levels.

GOALS: Increase Athletic Performance

FOODS NEEDED: Oatmeal/porridge, Brown Rice, Protein Powders, Mixed Nuts, Lean Sources of Low Fat Meat (Lean Steaks, Beef, Chicken, Salmon), Canned Tuna, Canned Salmon, Low Fat Cottage Cheese/Yogurt, Flax Oil/Linseed Oil/ Cod Liver Oil, Multivitamins.

CALORIES: Around maintenance calories, if weight moves up or down unacceptably then adjust caloric intake accordingly.

CARBS 40%
PROTEIN 50%
FAT 10%

EXAMPLE DIET:

Meal 1) multivitamin, oatmeal/porridge with two tablespoons protein powder mixed in or egg whites

Meal 2) cottage cheese or yogurt with one piece of fruit (banana or apple etc)

Meal 3) 1 cup of brown rice with 1 piece of chicken breast (season with small amounts of a sauce for taste)

Meal 4) cottage cheese with fruit

Meal 5) 4oz lean beef with vegetables

Meal 6)protein shake with flax/liver oil

Sample Alternating Meal Combinations

2011-10-27T14:52:00.003-04:00

This style of dieting is an excellent way to put on muscle while not gaining a lot of fat at the same time. It is imperative though that you follow the meal combination rules: Either eat fats and proteins together, with very little carbohydrates, or eat protein and carbohydrates together with very little fat.

GOAL: Gain Muscle

FOODS NEEDED: Oatmeal/porridge, Skimmed Milk, Protein Powders, Wholemeal Breads, Chicken, Turkey, Egg Whites, Fat Free Cheese, Potatoes, Canned Tuna, Canned Salmon, Low Fat Cottage Cheese/Yogurt, Flax Oil/Linseed Oil/ Cod Liver Oil, Multivitamins.

CALORIES: 500 Above Maintenance

CARBS 40%
PROTEIN 30%
FAT 30%

EXAMPLE DIET:

Meal 1) Small serving of Oatmeal with protein powder mixed in

Meal 2) Turkey Sandwich

Meal 3) Grilled Chicken Breast and small serving of Boiled Potatoes

Meal 4) Poached Eggs

Meal 5) Grilled Chicken Breast, one slice of fat free cheese

Meal 6)protein shake with cod liver oil

Help Support Breast Cancer Awareness With Style..

2011-10-21T13:17:00.002-04:00

With October coming to a close as Breast Cancer Awareness Month and the walks/races winding down, you can still show your support. The innovative people behind BIONIC GLOVES are once again ahead of the curve by keeping up with the NFL model and making their own Breast Cancer Awareness gloves.

The stylish PINK and white gloves with the Breast Cancer logo stitched onto the finger will let EVERYONE know where you support stands. They can be worn for golf,lifting, baseball, pretty much anything that needs that extra grip control. Helping do their part and yours, keep in mind a portion of the proceeds is donated to the American Cancer Society. And to make it even easier, BIONIC GLOVES is offering free shipping on these gloves through the month of October. Just pop in the promo code BC2011 and show your support.

We've all heard the cancer awareness stories and in most cases known someone who has been touched by cancer first hand. Show your support all year long with these gloves and help make others aware. "Your hand and your heart will be in the right place" with these.

"The important thing is to be able, at any moment, to sacrifice what we are for what we can become." Bron S

Food For Thought: Creamy Parmesan Broiled Tilapia = 196 Calories

2011-10-20T22:33:00.000-04:00

Quick, easy, inexpensive and surprisingly cheesy recipe. Can be used with any white fish I just happened to have Tilapia handy. 196 CALORIES

INGREDIENTS
2 Tilapia Fillets (5oz to 6oz each - if frozen, be sure to thaw fully before cooking)
2 teaspoons Light Mayonnaise
2 teaspoons Non-Fat Plain Yogurt
4 Tablespoons Shredded Parmesan Cheese
2 to 4 sprigs of fresh Dill
1 tsp Garlic Powder or Garlic Salt, divided
Black Pepper (use as much or as little as you like)
Non-Stick Cooking Spray

DIRECTIONS
Makes 2 servings, 5oz-6oz depending on size of fillets.

1. Place Mayonnaise, Yogurt and Parmesan Cheese in a small bowl, mix with a spoon until well combined.

2. Cover a cookie sheet with aluminum and spray with Non-Stick Cooking Spray of your choice.

3. Set oven to Broil on High (if you have that option)

4. Place Tilapia fillets onto cookie sheet, about 2 inches apart.

5. Divide the Cheese mixture and spread half onto each fillet with a spoon, using the back of the spoon to distribute evenly over fish.

6. Rub dill between your fingers to separate and sprinkle 1 to 2 sprigs worth of leaves over each fillet.

7. Sprinkle each fillet with half of the Garlic powder or Garlic Salt and desired amount of Black Pepper.

8. Place cookie sheet into oven about 6" below the broiler. (I used the first level down from the very top).

9. Watch fish carefully. Depending on the weight of the fillets it will take between 5-7 minutes to cook fully. When you notice the cheese starting to brown, check fish every 30 seconds to see if it's done. Fish will flake easily with a fork when fully cooked.

10. Turn broiler off and leave fish in oven about 5 minutes. (this is optional, but will ensure it's cooked all the way and give you a chance to finish the rest of your preparation)

11. Remove from oven and serve with side dishes of your choice.

NUTRITIONAL FACTS

FAT: 6.9g
CHOLESTEROL: 9.0mg
SODIUM: 213.2mg
CARBS: 1.2g
DIETARY FIBER: 0.0g
PROTEIN: 35.0g

UPDATE: FIRSTAR

2011-10-17T16:52:00.002-04:00

The people at FIRSTAR were kind enough to send us even MORE cool gear. Along with shirts they also sent normal shorts and compression shorts (man boxers) lol. All of its high end with the same top notch quality as the T3 shirts I reviewed earlier. To get some of your own go to FIRSTAR or click on the link bar to the right.

The important thing is to be able, at any moment, to sacrifice what we are for what we can become.

SPORTIQUE: Man Perfected Natural Body Care

2011-10-14T02:19:00.001-04:00

"Cleanliness is next to godliness" This ancient proverb is said by many but followed by very few. Nowadays while companies are trying hard to "man up" most body sprays and shampoos, the lotion and creme market is still pretty bland. You either smell like a sore 90 old person if you use pain relief cream or throw on some lotion and smell like cucumber grapefruit before your night on the town. I don't know about you, but as a man and a top level athlete neither really works for me. I'm guessing it didn't work for the designers of SPORTIQUE either.

SPORTIQUE sells itself as "Man Perfected Natural Body Care" and for all intensive purposes they have defiantly set the bar high. After reaching out to them they were kind enough to send me a few samples. And by samples, as you can see in the picture, they sent enough for me to start a small boutique in the mall. Trust me though, I'm not complaining because from what I've used their products work. And work well at that. I have not had a chance to test them all but did manage to try a few hand creams and pre/post work ointments from the line. The hand cream is rich without being greasy. The Shea butter goes on smooth and rubs right in. I even used it on my new tattoo being that they are all natural ingredients. The shaving oil is great and a little goes a long way. It moisturizes the skin and since it's oil you don't have to keep reapplying like you do with foam creme. The Warming Up creme was actually very impressive. A client of mine had a ankle bruise from a soccer game. Real nice black and blue shiner. So figured I'd try it and just have her rub some on. She didn't know what it was but agreed. The very next day she text me asking what it was since the discoloration in her ankle was pretty much gone. She even went as far as asking if it was some miracle creme. Now while I wouldn't go THAT far, you can't argue with the results. Same goes for the Get Going Creme that you Use prior to intense physical activity to loosen up or, soothe and invigorate.
The SPORTIQUE line is very upscale products that men won't mind using and women will enjoy it when they do. The scents are relaxed without coming off too metro or over the top. Each one is loaded with clean botanicals such as lavender, aloe, almond and all kinds of other great skin promotions oils. Even the containers, while basic, have enough style for a man to feel comfortable using. My only complaint is some of the containers aren't flight size friendly with these new airport rules (I learned first hand) but that's more nit picking than anything. I'd recommend them to anyone looking to bring a new element to the hygiene table. Also if you are someone like me who likes the peace of mind that your skin care products are natural and organic while still doing what it was supposed to do, keeping your body looking and feeling good, then SPORTIQUE is the way to go. Just don't share it too much or your friends might fall in love and you'll never see it again. I recently learned that first hand too.
SUMMARY
GET IT! Chances are you care about your hygiene (if your over the age of 9 you better start) and probably spending money on body care products anyway. While the products may be alittle pricey, their well worth it in that "you get what you pay for" sense. I'd definitely recommend the Joint & Muscle Gel, Warm Up Cream, and the Century Riding Cream although all of the products seem to work equally well so if you can get, get them all.

Chapfix: A man's chapstick

2011-10-05T17:30:00.003-04:00

ChapFix
http://chapfix.com/

I feel kind of funny reviewing chap stick on a sports/fitness site but this product makes it worth it. On the market today there's pretty much two main kinds of chap sticks. Glittery girl raspberry ones with unicorns or lip stinging medicated ones that smell like moth balls on your lips. As a guy neither of those are appealing or manly. In comes Chapfix to "fix" the issue (see what I did there? Clever I know).

Chap fix comes in a small sleek black container. And when I say small, I mean SMALL. My computer memory stick is larger but not nearly as cool looking. But the case itself is limo black with beveled sides, kind of like if chap stick cases could be steel plated and tinted out. So, super manly right off the bat. It's got a little knob at the bottom to raise and lower it but it's so well fitted you might not even notice it at first. Then there's the taste which important because I don't care how cool the case is if it tastes like dirt. Well no worries there either because it tastes delicious (is delicious a manly word?) The ones I received we're mint, and while you do taste the mint, it's not overbearing or offsetting. Also, it goes on smooth without feeling oily or like lip gloss plus it stays on for a decent amount of time. I gave out a few and every single person liked it which is always a good sign and will make promoting easy for this company in the long run.

SUMMARY

Chapfix is a cool little item. Sure it's small enough where I'll probably lose 6-7 of them, but with the trendy dispenser and silky non glitter appliance, it's defiantly worth it. I mean just because you're manly doesn't mean you shouldn't have nice lips. And while I'm hyping up how manly suave it is, ladies don't feel left out because if you buy it for your husband or boyfriend, you can easily buy one for yourself and enjoy. Chapfix will be launching at every Walmart at the checkout area mid-October and if the reactions I got were any sign, they will be flying off the shelves.

Chair-Pak Travel Chair

2011-10-05T17:20:00.002-04:00

Chair-Pak
http://www.chairpak.com/home.html

40 years ago everyone expected us to have jet packs and cars that turn into suitcases like on the Jetsons. While we're not there yet, lovely inventions like the Chair-Pak, do give a idea of how much time could be saved when that happens.

In itself, the chair-pak is essentially exactly that, a backpack with a aluminum chair built in. Sure the idea seems overly simple, but it's actually very well designed to blend the two. The chair is crafted into the backpack so while people can still tell it's a chair if they look hard enough, it's still not some gaudy eye sore or too small to be useful. It's a normal sized book bag, perfect for lugging around hiking equipment, sports gear, etc without sacrificing much space .. And with removal of one elastic strap, the chair pops out and your ready to relax at your destination. As always, I looked to test it in real world situations, so I gave it to my mom to break in. Now my mom isn't some hulking figure so the first question was would it be too heavy for her to comfortably carry. That answer is a firm no. It's surprisingly really light, lighter than your basic steel folding chair and she could lift it with one hand and swing it onto her back like a 5th grader. The next question is, being that light, could it really hold anything up. Again the chair pack cruises through. On the tag it says no one over 230 lb should sit on it. I'm roughly 240 at 6'4 and was able to comfortably relax in it. Sure if I got a running start and cannonballed onto it, it would probably snap but for sitting and watching my nieces sports events it works perfectly. My moms only concern was how to wash it all, but for the most part it's fairly easy. She's even keeping it because it's much more convenient than carrying the huge hammock fold out chair or constantly looking for bleacher seats.

SUMMARY
The Chair-Pak is a good investment for any outdoors man no matter if your hiking, watching a sporting event or just lounging in the back yard. Being able to carry a chair without forfeiting space or comfort is a time saver and well thought out. Now hopefully Les, the Chair-Pak creator can get started on my suitcase Jetsons car next.

FIRSTAR Compression Shirt: the next big thing.

2011-10-05T17:11:00.003-04:00

FIRSTAR Sports Shirts
http://www.firstarsports.com/

As everyone knows, I'm a under amour guy. Tops, shorts, hoodies, even ones that haven't come out yet, I have. I literally have two draws of just UA workout tops.Well those tops might be making room soon because FIRSTAR may have stolen some of the spotlight.

I contacted FIRSTAR about the compression shirts after hearing through the grapevine about them but not knowing much detail. I assumed it would be another Kmart type compression shirt jumping on the trend. I couldn't have been more wrong. Putting the T3 on you notice it's a lighter material than most compression shirts which is always a plus as long as the material is durable. Being that FIRSTAR was originally made for hockey players (it's a Canadian company ah) you know the material is meant to last. Now some confusion came after getting the shirt on as it wasn't as "compressed" as I expected around my upper back giving me a weird bat man cape look. After pulling on the shirt a little and lining it up better, it was form fitting and had a nice feel to it. At first glance, it passes the looks test with nice colors and smooth seams that don't restrict any motion, a issue most compression shirts seem to overlook. Also the way that the seams are done around the shoulders, the fabric has give where most outfits would pull. If I shoot a jump shot or do a shoulder press FIRSTAR gives me free range while my lovely under armor pulls up the rest of the shirt making it uncomfortable and constantly needing to be pulled back down or worse changing my form . FIRSTAR 1 - UA 0..The next step was to see how it held up in a workout setting. Now I'm no hockey player but I assume they don't sweat a lot on the ice but me ( I was later corrected that their actually pretty sweaty guys), but I sweat like Shaq. This is where FIRSTAR really raises the bar. While my face was dripping with sweat, my body felt perfectly dry. Always a big concern of mine was how if you sweat in most compression shirts, the shirt shows the sweat. But not FIRSTAR. After a hour workout and basketball that had my face dripping, the shirt was almost dry to the touch and "cold dampness" at very worst. No huge wet sweat mark, no body clinging sweaty shirty. When I got home it was already basically good to wear again. You can tell they really put effort in how to handle moisture when designing these shirt.

SUMMARY
FIRSTAR impressed me. What I expected to be pretty much another basic compression shirt turned out to be my new go to shirt on intense workout days. With its free range of motion and amazing moisture control, I like it so much I might even get some for my training staff to wear as uniforms. So when you get a chance, head over to FIRSTAR and get your self a pair before other people find out and they start getting pricey.

Jay Wolf's Star Shooter

2011-10-05T16:59:00.001-04:00

Jay Wolf's Shooting Star
http://www.starshooter.net/

Basketball fundamentals are commonly overlooked now days in order to sell flash and style. I can name about 10 NBA all star stars who can't even hit a jump shot on a regular basis (I'm looking at you Ben Wallace). Well shooting coach Jay Wolf took it into his own hands to make that easier to rectify.

Now let me start off by saying there's TONS of shooting aids on the market. All make the same claims they can turn any kid into Ray Allen. And while they help, few helped as fast as Jay Wolf’s SHOOTING STRAP did with me. As a college player and even when I trained with the NJ Nets, I always had good form on my shooting hand, so most aids didn't really effect me in a positive way. They became more of a hindrance that made my shot awkward. The SHOOTING STRAP though wraps on the off hand instead which made a immediate difference. First off the STRAP wraps around your off hands forearm and loops onto your thumb. This set up stops your thumbs from pushing the balls off center during your release, something most people do without realizing. Secondly by isolating your shooting hand to this extent, it makes it even easier for the shooter to realize their mistakes upon release. Only having one hand to worry about, you can correct your arm and stroke faster just by how the shot comes off your hand. I'll admit the first day it threw off my shot to where I couldn't hit anything but once getting past the learning curve it became a fluid motion even after I took the strap off.

SUMMARY
I've accepted I'll never be Ray Allen from the 3 point line, but the SHOOTING STRAP defiantly made me more confident in my shot. While you can do form shooting for hours right under the rim, it's harder to form shoot on jump shots and off the dribble. With the SHOOTING STRAP you can and instantly see results just by dissecting your own release. So like me even if your not Ray Allen, eventually people will learn not to leave you wide open anymore. Its a good investment for any player on any level.

A Bron Brief: Quick Fitness Tip #1

2011-09-26T14:26:00.000-04:00

One of the fastest way to correct your diet is to notice its flaws. Everyone thinks they eat good until they really set aside time to see what goes into their body....So today's fitness tip is to...wait for it....invest in a FITNESS JOURNAL...

Now a fitness journal can be something as easy as those little composition book that we all had to do free writes use in middle school (ugh bad memories lol) all the way up to the expensive ones you can buy from health companies that have everything already broken down for you. Now I can feel you typing "But Bron, what will this journal show me that I already don't know?" Simple, it holds you accountable. I've had clients tell me they ate great but made no gains. We
check their journal and unless I'm mistaken, nachos and dip at 11pm isn't eating great. So there's really no lying if your honest in your food journal. And if your gonna lie in there, why even bother working out. A journal also helps you notice your bad habits and weak links depending on how consistent you are with it. You may not even realize how much little bad things you eat that all add up. So the day your feeling sluggish or not making gains, you can always go into your journal, see what you ate and either never eat it again or find a healthier alternative.
Your goal is a healthier body, and a quick way to do that is knowing what goes INTO your body...and as we all know...Knowing is half the battle..

P.S: G.I Joe Lawyers please don't sue me lol