All 4 Sports and Fitness Blog

Be Thankful for your Health on Thanksgiving Morning

Remember a few weeks ago when I posted about the massive Thanksgiving workout I participated in last year?

My friend Steve Kaplan, a few of his tennis athletes, and I spent about three hours over at the Bethpage Tennis Center.

We went through a movement prep workout, a strength circuit, played some tennis, and ran in the mountain bike trails....all before pigging out and falling asleep shortly after that....

What a day!

Now you can participate with us this year!

I have been hinting in my emails and to the Free Group Personal Training participants that we are going to have a Special Thanksgiving workout this year....and that is exactly it!!

Here are the details:

• Be at the gym between 7:30 a.m and 7:45 a.m for a quick pre-workout snack
• We will depart (in carpools) for Bethpage State Park at 7:45 a.m. sharp
• Pending that there will be nobody on the road (and I bet there wont) we should arrive at the Tennis Bubble of Bethpage State Park by 8:00 a.m.
• If you want to meet us there at 8:00 a.m. that's fine too (follow signs to the golf club, white tennis bubbles are on the left)
• We will go through a movement prep and strength training circuit lasting 45 min.
• If you need to be home by 9:00 a.m. you can take off or.....
• You can join us for a jog through the mountain bike trials (this is the best part!!)
• We should have it all wrapped up by 9:45 a.m giving you plenty of time to get back and prepare for Turkey Day!!

You may think it would be crazy to do something like this..... but it is a great time and I guarantee you will feel great the entire day after it.

I think it would be crazy not to do it after the fun I had last year!

Please email me if you are no longer a member or would like to bring a guest to the workout.

fdolan17@optonline.net

(The more the merrier....I just need to know who to expect!)

If you are a member just show up....and I hope to see you there!!

So here is the Thanksgiving Schedule

Club Hours Thanksgiving Day:

7:00 a.m. - 1:00 p.m.

Classes:

Spinning Boot Camp with Rhea 8:00 a.m. - 9:30 a.m.
Sign up sheet is at the Front Desk

Relax and Renew Yoga with Erica 10:00 a.m. - 11:00 a.m.

Meet at the gym at 7:30 a.m. for the Special Thanksgiving Workout

Also, I recieved a great recommendation from one of our members and Long Island Ninjutsu Sensei Chuck Wilson. He thought it would be nice to collect for Toys for Tots on that day. He said since we are not charging for any of these great events...and it is Thanksgiving.... it would be a good idea to do it for a charity. I thought it was a great idea, so although you do not have to bring anything to participate, you are welcome to bring in any Toys for the Holiday Toy Drive.

What a great concept for Thanksgiving....

Take care of yourself, while taking care of others...Thanks Chuck.

Hope to see you on Turkey Day!

Have you been in?

There's a lot of excitement going on here!! If you have been in you've noticed.

The Free Group Personal Training Sessions have been going great and the new functional training area complete with the hanging TRX bands and Kettlebells have been creating a lot of buzz in the club.

Speaking of Kettlebells I wanted to remind you that we have a professional Kettlebell instructor coming in tomorrow at 1:00 PM to teach a workshop.

You can check out all the details here:

Kettleb ell Workshop Press Release

My Post about the Kettlebell Workshop

As for the Free Group Personal Training, we have only 3 days left so you better get in now so you don't miss out on the great incentives we have planned for participants!!

See the schedule below and stay tuned to your inbox for the details on our Surprise Special Thanksgiving Workout.

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.)

ALSO NEW SESSION ADDED 8:00 PM - Monday Night because of demand!!!

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

Hours:

7:00 a.m. - 1:00 p.m.

Classes:

Spinning Boot Camp with Rhea 8:00 a.m. - 9:30 a.m.

Sign up sheet is at the Front Desk

Relax and Renew Yoga with Erica 10:00 a.m. - 11:00 a.m.

Stay tuned for announcement of the Special Thanksgiving Workout.

New Old Training Tool

"What's a Kettlebell", you ask?

Well, it's basically a cannonball with a handle on it. haha

But seriously though, Kettlebell training has really made a comeback.

It's a training tool that dates back hundreds of years but was then replaced by the dumbbell.

The reason Kettlebell Training is so effective and has made a comeback is that the mass is off center and it has a thick handle.

The off center mass and thick handle force you to grip hard and use stabilizing muscles more than you normally would.

There are also tons of fun exercise variations you can do with a Kettlebell like swings, turkish get ups, and cleans.

The thing with the Kettlebell though is that technique is very important.

If you do not use proper form and technique with a Kettlebell your chance of injury goes way up because of the off center mass.

You can easily put your shoulder in a compromised position or bust a knee cap if you just grab one and start swinging it around.

Now that I have you completely scared....I would like to invite you to a workshop this weekend given by Mike Barone of Rochester Kettlebell.

Mike taught me to use one two years ago so I figured I would fly him down to teach our trainers as well as anyone who would like to attend.

The Trainer Workshop starts at 9 AM and costs $75.

The General Population Workshop goes from 1:00 PM to 3:30 PM and costs $25.

Hopefully you can join us!!

When done correctly, it is a really great way to get into great shape. Try it out and I know you will be hooked.....

Come experience why Kettlebell is one of the most efficient tools for rapid fat loss, strength, endurance and flexibility

 

SATURDAY, NOVEMBER 22nd

 

Trainers @ 9 AM

General Population @ 1:30 PM

Workshop Benefits

• Learn how to safely and effectively train with a kettlebell.
• Proper techniques and progressions to the 6 essential exercises : The Swing, Turkish Get-Up, Clean, Press, Snatch & Squat.
• Discover how to integrate Kettlebell into your current workouts
• Have Fun & Experience a great workout.

Please email me if you would like to attend at fdolan17@optonline.net.

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

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

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

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

All 4 Sports and Fitness Body Transformation Contest

Today, I would also like to make another announcement!!

Since we will be transforming the club over the next few months we will be launching a contest to help you transform your body!

The All 4 Sports and Fitness Body Transformation Contest....

Here's the deal....

• The Contest will last 12 weeks
• You will meet with a Certified Fitness Coach every three weeks to monitor your progress, update your program, and keep you on track ($180 Value)
• You will receive one private coaching session with me to help you design your plan of achieving your goal ($125 Value)
• You will have email access to me during the entire contest to help support you in your journey
• You can choose any goal you want. Lose weight, increase strength, gain flexibility....whatever you want.
• You must be willing to have some of your journey and results documented on the All 4 Sports and Fitness Blog
• I will be accepting only 8 people into the Contest
• The cost will be ABSOLUTELY FREE!!!
• The winner will receive a Free 3 Month Membership to the club!!!

We will vote on the winner based on who had the most amazing transformation out of all the participants.

Click on the comments link at the bottom of the post to tell us why we should pick you to be in the contest. Include information like:

• What is your main goal?
• What you have been doing to achieve your goal?
• What is your biggest frustration in achieving your goal?
• Why should you be in contest?

Best of luck to you!!!

The Moment You've Been Waiting For!

DRUM ROLL PLEASE.............

As I mentioned in last week's newsletter, every year we like to do something for our anniversary.

It seems like only yesterday my father and I were choosing the equipment and setting up the layout for the gym.

That was back in 2001.

I can't believe how fast the time has gone by as we are now going into our 7th year!!!

This year we wanted to do something real special....

If you are having trouble viewing this video, CLICK HERE to see the YouTube Version.

LOOK FOR SOME CHANGES!!!
New Equipment, New Programming, and Club Re-design

As we approach our 7th year in service to the West Islip Community and surrounding areas All 4 Sports and Fitness will undergo somewhat of a transformation. We are calling it, “7 Years New”.

Cardio

(8) Keiser M3 Indoor Cycles
• There is no other Spin Bike like it!!
• Magnetic flywheel allows for a smooth (no friction), quiet ride
• Computer measures RPM’s, trip distance, heart rate, resistance, and power output

(4) Precor AMT Trainers
• This top of the line elliptical/stepper does more than customize a workout, it customizes a movement -- adapting to your motion -- which means you can completely change the motion and paths of your steps without so much as the push of the button

(2) Precor Total Body Ellipticals and (2) Precor Cross-trainer Ellipticals
• We are moving out the old and making room for new versions of the old favorites
• New features and programs are available on these new models

(3) Precor Recumbent Cycles and (3) Precor Upright Cycles
• We are moving out the old and making room for new versions of the old favorites
• New features and programs are available on these new models

(2) Schwinn Airdyne Total Body Cycles
• Simultaneous upper/lower body workouts, or upper body workouts only
• Classic infinite wind resistance design is probably the best for getting your Heart Rate up quickly

(1) VersaClimber
• VersaClimber offers the most complete total body work out available on a single cardio machine
• VersaClimbing combines both lower and upper body exercise into a natural vertical climbing motion
• Studies show that it is the #1 calorie burner in the least amount of time

(1) Ultra-slide Professional Slideboard
• The slideboard the pros use
• This lateral trainer is great for elevating your Heart Rate as well as breaking up the monotony of the linear cardio machines

Strength

(3) New Adjustable Benches
• Top of the Line Magnum Adjustable Benches
• Probably the most popular thing in the gym with the shift towards functional training

New Kettlebells and Power Blocks
• Kettlebells are an old tool made new again and offer a different way to look at strength training
• The new Power Block models are made in urethane to avoid problems changing the weight

New Lifting Platform and Technique Boxes
• This will free up another rack when someone is deadlifting
• Technique boxes are stackable to adjust pull height for barbell lifts

Changing of the Floor Layout
• The new floor layout will open up more free space without compromising training options
• This will expand more cutting edge training techniques and accommodate our group programs

Group Exercise

Group Cycling Program
• New and innovative versions of the popular classes
• Brand new Keiser M3 Indoor Cycles

New Classes
• All completely original classes created and designed by the certified instructors of All 4 Sports and Fitness
• Continually updated schedule to keep classes fresh and new

Room Update and Re-design
• Will open up more floor space to fit more people in class
• New Medballs, Physioballs, and Mats
• Floor Re-surfaced to restore the look of the room


New Programming

Family Fun Nights
• Bring a Family Member or Guest for Free
• Free Healthy Snacks
• Free Assessments and Body Fat Testing (cause that’s really fun, haha!)
• Free Batting Cage
• European Handball Tournament
• Exercise Circuits
• Equipment Demonstrations

My Virtual Fitness Camp
• This interactive training website will have tons of free resources to help you get what you need out of your fitness program
• You will be entitled to one month for only $1 with the option to renew full access for only $9.97 per month

Exclusive Offers
• i.e. Personal Training
• Fitness Boot Camps
• Children’s Fitness Camp
• Sports Performance Camps

All 4 Kidz Program
• New Features
• International Youth Fitness Association Certified Instructors

Interior Decorating

Updated Lobby Area
• Be proud to show your friends your health club with a complete re-design of the Front Desk Area
• Colors, features, flooring, and modern design will create a new look and feel when you walk in
• 2 desktop computers will be available with limited internet access to pay your bill or pull up workout tutorials and video clips on www.myvirtualfitnesscamp.com

Updated Walls and Floors
• All purple comes out as the club will get more of an “earth tone” look
• The purple tile floor comes out to make way for a rubber floor path that will enable more floor space and give the club a neat and clean look.

Entertainment and Education

Cardio Theater Televisions
• Will be switched to 56’ Plasma Screen Televisions
• Cardio Theater Music and Television selections will stay current

Education Monitor
• All 17 hours of the club being open, we will run streaming video of exercise education videos in the performance area

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