All 4 Sports and Fitness Blog

Just Show Up!

The most asked question on the blog and in my email inbox over the last few days was, "Do I have to register for the Free Group Persona Training or do I just show up?"

The answer is: JUST SHOW UP!

We would love to have you!!!

Check out this video I filmed tonight explaining some of the changes we have made in preparation for the two weeks of Free Group Personal Training.

http://www.youtube.com/watch?v=Me-m8LhvInM

I am also happy to see that people are asking if they can bring in a friend or family member.

There are studies out there that explain that working out with someone else is the number one way to stay accountable to a workout routine.

So if you have anyone in mind, be sure to invite them too.

Well I'm ready to go......

Are you?

http://www.youtube.com/watch?v=Me-m8LhvInM

10 Reasons Why You Should Try Free Group Personal Training

1.        Uh duh....it doesn't cost anything!!!!

2.        Even if you want to ease into it you can attend our beginners sessions

3.        You will work with certified training specialists that make the workout fun, educational, and motivating

4.        You can learn a new routine and get a head start for this years New Years Resolution

5.        You will get in touch with muscles you haven't felt in a while....."oh hello glutes...I didn't know you were still there!!"

6.        You'll be ready to enjoy Thanksgiving without feeling guilty for a change

7.        This may be the last time we will ever do something crazy like this without a price tag

8.        Isn't doing that same old routine getting boring?

9.        You can't get anything free in this economy...take advantage of it!

10.     This could be your big break to make a change. It's here for you if you want it.....

Free Group Personal Training Schedule

As promised, here is the schedule of Free Group Personal Training for the next two weeks.

I sincerely hope you can participate in some of the sessions.

Please read through all the details so you know how it works.

After reviewing the posts on the Free Group Personal Training Blog, we decided to offer two types of classes.

For people who need a little more attention, we thought it would make more sense to offer a Beginners Session before select Regular Sessions. This way, beginners can choose to stay for the Regular Session or go on their own. In the Beginners Session you will be able to work on the basics to prepare yourself for the Regular Session or to help enhance your current workout.

This schedule is also posted online at Free Group Personal Training Schedule.

 

Monday, November 17th

6:00 AM - Regular Session (45 min.)

9:30 AM - Beginner Session (30 min.)
10:00 AM - Regular Session (45 min.)

6:00 PM - Regular Session (45 min.)

Tuesday, November 18th

10:00 AM - Regular Session (45 min.)

5:30 PM - Beginner Session (30 min.)
6:00 PM - Regular Session (45 min.)

Wednesday, November 19th

6:00 AM - Regular Session (45 min.)

9:30 AM - Beginner Session (30 min.)
10:00 AM - Regular Session (45 min.)

6:00 PM - Regular Session (45 min.)

Thursday, November 20th

10:00 AM - Regular Session (45 min.)

6:00 PM - Regular Session (45 min.)

Monday, November 23rd

6:00 AM - Regular Session (45 min.)

9:30 AM - Beginner Session (30 min.)
10:00 AM - Regular Session (45 min.)

6:00 PM - Regular Session (45 min.)

Tuesday, November 24th

10:00 AM - Regular Session (45 min.)

5:30 PM - Beginner Session (30 min.)
6:00 PM - Regular Session (45 min.)

Wednesday, November 25th

6:00 AM - Regular Session (45 min.)

9:30 AM - Beginner Session (30 min.)
10:00 AM - Regular Session (45 min.)

6:00 PM - Regular Session (45 min.)

Thanksgiving Day - Special Surprise Workout To Be Announced

Free Group Personal Training During Turkey Time

Last year on Thanksgiving my good friend Steve Kaplan of the Bethpage Tennis Center invited me over to the Park for probably the longest workout I have ever had.

First we started out with 30 minutes of Movement Preparation (functional warm up) and followed that up with about an hour and a half of Tennis drills and games.

After that we spent the next 45 minutes going through a bodyweight and Kettlebell strength workout.

As if that wasn't enough, Steve drove us up into the mountain bike trails at Bethpage for a run through various terrain, which was then finished off with several sprints up a very steep and sandy hill.

And do you know what I did after that?

I pigged out!!

Then did what every male does on Thanksgiving....I fell asleep.

Remembering last year and the great time we had on that day I thought it would be cool if this year I helped you do the same type of thing.
But, instead of cramming 2 weeks of training into one day, maybe we could spread it out over two weeks.

My goal for you is to get you on track going into the holidays with a proper workout routine.

We will have two different types of training groups that you can attend as well as post a workout of the day if you cannot make it to the group.

• Small Group Training - this will be for people who think they need a little more attention from the trainer (these groups will be smaller in size although they will follow the same workout)
• Group Training - this will be for people looking for a challenge and a little push from the trainer and their peers (Fitness Boot Camp sized sessions)

I would like to get an idea how many people would be interested in working out with us for Free for the week of the 17th and 24th of November, so if you want to be in please post a comment on the blog like so:

Example Blog Post

I would like to participate in the Free Group Personal Training at All 4 Sports and Fitness.

I would like to workout between the hours of (time slot that works for you).

I would like to participate in the (choose small group training or group training).

Please be sure to include your email address as well.

I would like to post the schedule by Wednesday night of this week so please be sure to let me know ASAP.

If you are no longer a member you can participate by signing up for our 30 day risk free trial membership for $39. (30 day trial membership limited one time per year)

Major League Strength Coaches Clinic

I would like to take this opportunity to announce a very special coaches clinic we will be hosting here at the gym this weekend, November 8th and 9th.

The clinic will feature Dana Cavalea Strength Coach for the NY Yankees, Eric Cressey Author of Maximum Strength, Dan Huff owner of baseballstrength.com and many others including myself.

If you or a coach you know are interested in this event please emiai me and I can see if there are still spots available and special pricing.

For more details online visit: http://mlscoachesclinic.com


Here is the itinerary:

Saturday

8:00 AM - 9:00 AM - Registration
9:00 AM - 9:15 AM - Welcome and Introduction - Dana Cavalea
9:20 AM - 10:20 AM - Overview - Why We Train, Philosophy, and Foundation - Dana Cavalea
10:30 AM - 11:20 AM - Arm Care - Brian Becker
11:30 AM - 12:20 PM - Cause of Injury/Common Injury in Baseball/ Injury Prevention and Pre-Hab - Eric Cressy
12:30 PM - Q and A with the Specialists - Panel with Brian Becker and Eric Cressey

LUNCH

1:30 PM - 2:20 PM - Warm-Ups - Static vs. Dynamic - Dan Huff
2:30 PM - 3:00 PM - Core 101 - Frank Dolan
3:00 PM - 3:30 PM - Medball Power - George Loft
3:30 PM - 4:30 PM - Strength 101 - George Loft and Dana Cavalea
4:30 - Sport Specific Lifting - Panel with Dana Cavalea, George Loft, and Frank Dolan
8:00 PM - Dinner and Social with Dana Cavalea and the Presenters

Sunday
9:00 AM - 10:20 AM - Big League Speed...It goes Beyond the Drill - Frank Dolan
10:30 AM - 11:20 PM- Multidirectional Speed Concepts for Baseball - Frank Dolan
11:30 AM - 12:20 AM - Nutrition for the Modern Day Ball Player
LUNCH
1:30 PM - 2:20 PM - How to Coach - Dan Huff or Dana Cavalea
2:30 PM - 3:20 PM - The Mental Side of the Game - Panel with Dana Cavalea, George Loft, and Frank Dolan
3:30 PM - 4:20 PM - Pulling it all together - Q and A with Dana Cavalea, George Loft, and Frank Dolan

Election Day

There is nothing like a quick newsletter from your favorite health club to distract you from the stress of the big day tomorrow.

You probably have already picked who you are voting for.....and I am assuming you are voting, right?

Even though it only takes a few minutes to get over to vote it tends to really throw things off...

Will the next couple days throw a wrench into YOUR schedule?

Tonight is parent teacher night....

The kids have off from school tomorrow....

There is just a lot going on!!

Well I am going to let you off the hook and tell you that it is okay to miss a couple days....

But right now I want you to pull out your schedule and plan your next workout.

It's okay to get off track....just be sure and create a plan around getting back.

It's as important as getting in your vote tomorrow...

So, don't let two days turn into 4 and 4 days turn into a month!!

We all know how easily that can happen.

So, do it right now and book an appointment for some time in the gym.

Pro Nutrition Seminars at All 4 Sports and Fitness

It seems like everyday someone is trying to pitch you on a new nutritional product, diet, or miracle weight loss solution.

Over the course of a month, I have literally dozens of product samples, diet program pamphlets, and promotional materials land on my desk about how their product can help our members at All 4 Sports.

The problem is...that even though I am in the health and fitness industry, there is so much conflicting information crossing my path that it is impossible to know what works, what is safe, and what is just another scam.

If I have a hard time with it, and it is my line of work, how can you know that you are making the right decision when choosing a nutritional strategy for you and your family?

In this case your best bet is to go to an expert.

West Islip resident and nutritional guru Karen Sossin is the expert I go to.

You can view a quick video clip of Karen when she came in to speak to the staff of All 4 Sports and Fitness right here on the blog.

In the video she explains how gycogen is stored as fat in the body and the two keys to unlocking it for weight loss and optimal performance.

I was only going to include a small clip, but the information is so good I had to include the entire explaination in two parts.

It is a must watch.....

Part I

If you have trouble viewing this video click Nutritionist in West Islip to view the youtube version.

Part II

As if the video is not enough, All 4 Sports and Fitness and Karen Sossin (MS, CDN) are offering a new series of seminars once a month on a variety of health and nutrition topics.

Each seminar will offer a discussion of the "must have" information consumers need in order to live a life of health and wellness.

Participants will learn how to incorporated this knowledge and make it work in order to achieve their personal goals.

Here is the upcoming schedule of seminars:

• Top Ten Strategies for Permanent Weight Loss - October 29, 2008
• Top Ten Dietary Supplements - November 25, 2008
• Top Ten Sports Nutrition Guidelines for Peak Athletic Performance - December 17, 2008
• Top Ten Foods to Eat for Optimal Health - January 28, 2008
• Top Ten Cholesterol Lowering Tips - February 25, 2008

Each seminar begins promptly at 7:00 PM and will last about one hour.

Cost is $25 per person and pre-registration is required.

Register either by phone at 631-587-7092 or at the front desk of All 4 Sports and Fitness.

More New Stuff....

I just finished up another short video to show you the newest additions to the club that came in on Friday....


In this video I will show you:

• Why the New Keiser Spin Bikes are a really big deal
• How to do interval training on the New Schwinn Airdyne Bikes
• Why power is important and some strength exercise variations on the Keiser Triple Trainer
• Why there are 5 new Matrix Functional Training Benches in Studio 2

Best Cardio Workout Ever!

That's right!! The best ever....

At least that is what members were telling me today as they stepped off the brand new additions to the club.

When I tried the new Precor AMT trainers a few months ago at a trade show, I knew our members would love them.

Now they are here!!!

I shot a quick video tonight to show you how to use them, and you can watch below.....

And don't worry....

I didn't forget to announce the new classes, nutrition education sessions, and what I am going to do with all those applicants that didn't get into the Body Transformation Contest.

I just got back in town and I will be working on gettting you all that info by the end of the week.

What a week!!

It has been one crazy week here at the gym.

In preparation for all the new changes, (first batch of new equipment is set to arrive on Wednesday!!) as well as the kick off of our first Body Transformation Contest, it would be an understatement if I said I wasn't a little overwhelmed.

We had our individual meetings this week with all the participants, so I haven't had time to answer all the emails and posts about the Body Transformation Contest.

I picked the 12 participants last week but I am still getting requests daily to get into the program!!

Since so many people are interested I would really love to figure something out for everyone who has expressed that they need help reaching their goals.

I am going up to Brockport tomorrow to work with my college baseball team, but when I get back, I will be announcing a solution for everyone.

Please stay tuned to the newsletter for all the new equipment arrival announcements, video clips on how to use the new stuff, and also look for new episodes of the Video Coaching Series very soon!!

If you are interested in taking part in the Body Transformation Program please post your request on the Body Transformation Post.

The Body Transformation Contest is underway and people are already making changes and seeing results

The first batch of new cardio equipment is scheduled to arrive on Wednesday

The designer is working on the new color scheme for the club

We are hosting a Coaches Clinic with Dana Cavalea, Strength Coach of the New York Yankees - November 8th and 9th

We are putting the finishing touches on a new website to help you reach your goals