All 4 Sports and Fitness Blog

Video Coaching Episode Three

In the last two Video Coaching Episodes we uncovered the little known secrets of:

• how to increase mobility in your hips
• how to strengthen the muscles in and around the hips with simple activation exercises
• then how to work on movement patterns to ensure that you protect your lower back when you move in life and sport

In this next episode, I will show you how to work on upper back issues that lead to low back pain as well as alleviate some of that upper back tension that most people possess.

Getting rid of the stress is up to you...but I can help you restore your shoulder movement patterns....haha

Also please be sure to leave comments on the blog if you want me to address anything specific in future episodes of the Video Coaching Series!

If you have trouble viewing this video try the YouTube Version by Clicking Here

Video Coaching Episode Two

Last week, I got a great response from the First Video Coaching Episode.

This week we will follow it up with Episode 2 - "How to Train without Pain" - Low Back - Hip Activation Exercises and Core Strength Patterns to aid in taking stress off the low back and eliminating the incidence of future back pain.

Many of these exercises are based on the concepts developed by Gray Cook, a noted physical therapist in Virgina, who has been a pioneer in changing the way people think about funcional movement and how it relates to exercise.

Please post comments and feedback to help me decide on topics for future episodes...

If you have trouble viewing this video try the YouTube Version by Clicking Here

Video Coaching Episde One

A few months back in one of these posts newsletters I mentioned that I was going to start a video coaching series.  It was designed to help people in the gym, train around the pain they already have, or make sure that they do not get hurt in the gym.

I did send out a few newsletters with links to some of our videos but was unable to send you the actual Video Coaching Series.....until now.

In this quick 3 minute video clip I wil show you three stretches for your hips that can alleviate back pain.

These are also a great warm up for people who may not have back pain but are looking to minimize the risk of developing it.

If you have trouble viewing this video try the YouTube Version by Clicking Here

The Last Month of Summer

Does that depress you?

That Summer is almost over...

That school is almost back in session...

Sorry to bring the bad news upon you, but maybe you have already been thinking it?

How have you done with your fitness plan this summer?

How 'bout that nutrition?

Maybe you haven't been on track?

If that is the case, there are two ways to look at it.

You can let the rest of the Summer go in the tank (which by the way is far from over) or you can re- motivate yourself to "get back on the horse".

Where you are on Septermber 1st is completely up to you.

Sometimes the difference between you getting back in here and not is as small putting some gym clothes in your car in the morning, not sitting down when you get home, or hitting that snooze button in the morning.

The difference is so minimal and can be overcome with a little motivation.

A couple days back on track can turn the whole thing around.

Some people can motivate themselves....some may need a little help.

Let us know if we can help in any way....

2-Week Fitness Boot Camp to Benefit the Patty Boshell Foundation

I spent so much time in the last email explaining how to sign up that I have neglected to tell you what is in it for you.

Here are just a few of the benefits you will receive during this 2-week camp:

• · Expert Instruction from Certified Strength and Conditioning Specialists who will coach you every session to ensure you are doing things correctly and working at your ability level
• · Daily Email Support teaching you the "Why?" behind what we are doing in camp
• · Nutritional Education, including meal plans, to support you outside the camp and aid in recovery to accelerate results
• · Daily Checklists and homework to turn in to make sure you are staying accountable to your commitment
• · Friendly, motivating, and fun environment with other campers just like you who are willing to help you stay accountable to your goal
• · The skills and tools to continue on after the camp to get the best results while saving a ton of time.

Please forward this email to anyone you think may be interested in getting involved in this special 2- week camp. Go to http://tinyurl.com/5v32s y for more information about the camp and the Patty Boshell Foundation.

Fitness Camp for a Cause

Last August, we held a two week Fitness Boot Camp to benefit the Patty Boshell Pancreatic Cancer Foundation.

Here was the original message that I sent out in last years newsletter to refresh your memory, or in case you are a new subscriber...

Sometimes it is very hard to make exercise a part of your life...

Our typical members, as you know, are not bodybuilders or fitness enthusiasts.

We primarily cater to a group of people who are in most cases pretty healthy, but realize that exercise and a proper diet will prolong that health, enhance their life, increase energy, and make them look and feel great.

I find it so inspiring that we have people here that place so much value and respect on their life and health to invest time and money for a cause that will pay long term dividends in a word dominated by the quick fix.

On a more somber note, the reality is that despite best efforts and intentions, all that can be taken away from us without notice.

About two years ago, my very good friend Allan Boshell's wife was diagnosed with Pancreatic Cancer.

She passed away 3 months after diagnosis at the age of 49.

Due to mild symptoms and the location of the pancreas, the disease is often difficult to detect and by the time they do it is often too late.

Since his wife has passed, Allan has founded a foundation in her name. The Patty Boshell Pancreatic Cancer Foundation.

It truly is amazing to see someone so devastated by the loss of his wife could turn that into something so positive and inspiring as this new foundation.

A few months ago he was actually on Capitol Hill lobbying for Pancreatic Cancer Research Aid (which at the current time receives the least amount of government support out of major cancer).

He is also using a lifelong passion of his, car racing, to raise money for the foundation!!

Please Click Here to read a recent article about Allan and the cause

Right now, we are in the middle of the last phase of the Summer Boot Camp. This will leave us a few weeks in August until the Fall Camp will begins. So in the meantime we will be offering a special two week Fitness Boot Camp to support The Patty Boshell Pancreatic Cancer Foundation. It's a great way for you to get in shape or get a new routine before the hectic "Back to School" season, while donating to a very worthwhile cause.

This year we have decided to do it once again...

But this time, make it easier for more people to participate.

This time of year is typically hard for people to make a commitment to working out 4 times per week.....

But here is the deal....

I am going to make it damn near impossible for you to not participate in this.

We are going to have 4 levels of commitment available.

If you think you can only make it once per week your donation will be $25.

For 2x per week, 50 bucks....

For 3x per week $75...

If you want to do 4x per week it will be $100 to the foundation.

Even if you haven't been working out this summer, this is a great way to get back on track.

We will be making sure that everyone not only gets a great workout, but also an education about what they need to do going into September.

All experience levels are welcome...

And just like last summer we will offer 2 convenient time slots; 6:00 AM and 5:30 PM on Monday, Tuesday, and Thursday.

And, of course we will work out on the BEACH Saturday's at 8:00 AM.

Camp will start on Monday, August 11th and run until Saturday, August 23rd.

All money will be donated to The Patty Boshell Pancreatic Cancer Foundation and will be tax deductible.

To sign up:

• Go to http://pan creaticcure.org/donate.html
• Donate $25, $50, $75, or $100 to the Foundation (all proceeds go to the cause)
• Forward me your receipt (forward to coachfrankdolan@gmail.com)
• Show up on Monday, August 11th ready to get in shape!

CLIC K HERE to read about Patty's inspiring life