All 4 Sports and Fitness Blog

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.....

I haven't been able to sleep

For almost 4 years now we have been running Fitness Boot Camps.

But I have never been this excited about the start of a new camp.

I'm so excited that I can't sleep!!

This is actually my third night in a row that I have been up past 2:00 AM....

Last night I was up till 3:30 AM, and I'm not showing any signs of stopping now so who knows what time I'll finally get to sleep.

Who cares though....with some great new additions we have been working on, this upcoming camp starting Monday, will be like no other!!

You may be wondering why I am so excited and enthusiastic about an exercise camp??

Well check out the video from the post below.....

Try the camp.....

And maybe some of it will rub off on you? ;-)

To sign up you can pay online on the Sports and Fitness Performance Website or email me at coachfrankdolan@gmail.com or respond to this email.

Please let me know ASAP as time slots have limited availability.

Ready for a Brand New Start?

You knew you'd hear from me today....

Not only are we starting another Fitness Boot Camp next week, but I know what you did this weekend. Hotdogs....hamburgers....haha, only kidding, I wasn't really spying on you....

If you did anything like me this past weekend you need to get back to the gym.

I was down in Myrtle Beach to play a baseball tournament with my team the LI Drive, and from Thursday to Monday we ate out every single meal....

The good news is that we are back in September.

The month of returning to responsibility and the classroom.

This month I have a couple of great solutions to get you back in the gym.

One would be for you to come down next Tuesday and do the "Results Driven" Orientation so you can listen to me TALK about working out. (probably not the best option)

Or the other would be for you to jump right into September by signing up for Fitness Boot Camp.

There really is no excuse anymore as we are adding a 5th time slot!!

And I also just recorded a video and said that I would give you your money back plus two months to the gym if you don't like it!!!

My mistake but this was like the 20th take and I'm too tired to re-film the video.

Now, you can't just come in once and say you don't like it to get two months free.

You have to give it a legitimate shot.

I can guarantee you will like it and get results!!

Wii Fit....is it exercise?

Until this summer I had not touched a video game since the first Nintendo Game System.

Remember the little gray box with Super Mario Brothers and The Legend of Zelda?

This was what replaced my He-Man action figures!! That was a long time ago...haha.

A few months ago, as a gift, I bought my younger brother and sister Rockband for XBox 360....and believe it or not I bought one for myself about a month ago.

(for those of you who don't know what Rockband is: it is a video game that simulates you actually playing guitar, playing drums, or singing in a rock band)

I couldn't resist.

First, I used the excuse that I was buying the Playstation 3 because it was a Blue Ray player.

Yeah right Frank....it wasn't long before I was pulling that drum kit out of the box with a huge smile on my face....

I guess the combination of the great songs in the game and that little part of me that still wants to be a Rock Star, got the better of me.

As a trainer and coach, I am supposed to be anti-video games....but I have to say, there is a time and place for everything.

Keep it in moderation and have fun!!!

With that being said, you still have to check out this video about the Wii Fit by clicking the video below:

Then please post your comments by clicking on Comments below.

Wii Fit Parody - Watch more free videos

Last Chance to Join Fitness Boot Camp

So Monday, June 2nd kicks off the next Fitness Boot Camp and I am very excited about the new program.

More than I have ever been in the past 3 years that we have been running camps.

We have always added a little something more each time we do it, but this time around I feel that this will be our best camp yet.

We have received tons of feedback from members over the years, and hearing about what frustrates people most has always guided us to keep making improvements in the camp.

We like to think of the Boot Camp as a way for people to fill in the gaps of what is missing from just joining the gym. Over the years we have added:

• an education on all the latest fitness methods
• motivation during workouts and through emails to include the important mindset component of getting results
• nutrition and recovery guidelines to maximize results
• an online support system to guide you and for you to ask any questions during the process
• accountability to be here for your sessions
• assessments like the functional movement screen and iMett cardiovascular test to customize your warm up and cardio
• and now during this next program a new system that allows our coaches to be able to fully customize exercie selection to match your ability level

If you are interested in filling in these gaps in your fitness program head on over to the site to sign up for camp.

http://www.sportsandfitnessperformance.com/fitnessbootcamp.html

If you have any questions about camp please shoot me an email to my personal email address at fdolan17@optonline.net (there is something wrong with my club email address)

I will be away with my training staff in Providence all weekend but will be checking my email each night.

If you call the gym I will be unable to get back to you until Monday.

Personal Time Management

I am realy busy...

Are you really busy?

Doesn't it seem like everyone is always rushing around to get places?

Always trying to squeeze things in?

Holiday weekends are always a great time for me to reflect on that fact because everything tends to slow down a little.

Sometimes it is so hard to figure out where your time goes and why you are not getting to your priorities like your fitness routine.

Especially in summer!!

When you have some down time on a day like tomorrow, it might be a good idea to do some things to set yourself up for success when the madness of the week starts again.

Here are some simple steps you can follow:

Realize that you have control - too many people say they don't have time to exercise. How can you not have time when there are about 1,000 people working out here over the course of a week? Most of them coming more than once... Were you given less time than them? I am being sort of harsh here but it is important to change your language to reflect the truth....you choose to do other things instead of exercise. Once you take responsibility then you have a foundation for change.

Quantify - for one week write down what you do every hour of the day. This is a very powerful exercise. Unless you have a clear view of what you do in black and white you will always think you are spending your time wisely. Stop trying to remember....write it down and take a real look at where your time is going. This tip alone has the potential to give you back a whole day per week once you start cutting out unimportant time wasters. A really cool resource that I have been using is called RESCUE TIME at www.rescuetime.co m. (download the free version) It will monitor your computer usage and send you an itemized report of how much time you spend on each application. (10 hours a week on FACEBOOK.....what!!!!)

Take the Time to Schedule - You should spend at least one hour per week planning out your week. Everything from meals, to workouts, to work, to playtime. This will free you up to make sure you can fit in your most important tasks. Some people say they don't like to live by a schedule and they want to be free...I'll tell you what...the freedom is in the schedule...Once you do it....you will have so much more time to do whatever you want to do. Frantically running around without structure is the furthest thing from freedom...to me anyway.

Learn the most efficient and effective ways to get results - you can have the most organized schedule in the world and work your butt off at work or in the gym...but if you don't have the education to get the results you are looking for you will continue to waste time. I think the most common area I see this is in the way people eat. They work their butt off in the gym...think eating less and like a bird when they do, will help them lose weight (this is very common this time of year - don't fall into this trap)....and they actually gain weight. How the hell does that happen!!! Well maybe that is not the way to lose weight? Maybe meeting with a nutritionist to find out what you should be eating would be a good idea....

Facebook

A while back, a friend of mine told me that I should be on Facebook.

(for those of you who are like my father and think the computer is the devil; Facebook is an online social network that originated in colleges but is now used by over 60 million people to connect with each other)

I thought it was just for kids to post pictures of themselves at parties and try to pick up members of the opposite sex.

I was completely wrong!!

Although I am sure it is used for that as well, it turns out that it is great way for me to stay in touch with other professionals in the fitness industry, old friends from college, and now it will be a great way for you to stay connected to club events, etc.

If you have an account search my name and become my friend...

http://www.facebook.com/profile.php ?id=1008913663

If you don't have an account set one up and do the same....

While you're at it become a fan of the club by searching for All 4 Sports and Fitness.

If you would like updates on the Fitness Boot Camps you can also become a fan of them by searching for Fitness Boot Camps.

Is it my fault you aren't getting results?

If you are a person who takes responsibility for your actions and realizes that you have control over the outcomes in your life, the idea that "it is my fault", would seem absolutely insane.

You are probably thinking, "if I just got my butt over there a little more often, or a little more consistently, I would be getting better results".

Or maybe you are saying, "I have really been working hard in the gym, but I just don't have a handle on the nutrition thing".

Either way you realize there are things that you can do to get better results.

But, what if I said it was my fault?

Maybe everyone does need someone else to keep them accountable, show them the right techniques, and motivate them along?

Maybe I haven't done a good enough job articulating the benefits of working with one of the i.e. personal trainers or joining a Fitness Boot Camp?

Wouldn't this make it my fault?

So today, to clear my conscience, I would like to share with you what our current boot campers are going through right now....

Wheeew, now I can stop beating myself up about this...haha.

I started the fitness boot camp because I realized how out of shape I was. Due to the excess weight and lack of flexibility I found it difficulty to bend, squat or climb a lot of stairs. If I had to run even a few feet away I was totally out of breath and exhausted to the point of gasping for air. I rarely monitored what I ate or I just ate whenever I had the time regardless if I was hungry or not. I also started to become self-conscious about the way I looked and my attitude took a different turn.

Initially, when I found out about the boot camp I didn't have any reservations about starting the class. I wanted to do it! However, the more I thought about it the more I was reluctant to start because I knew I would have to dedicate my time to this change and discipline myself, which I was not in the habit of doing. I wasn't as motivated as I thought I was. There were many thoughts that went through my head; Are the trainers and the other members going to be friendly? Will this boot camp be similar to Army training? Will I be able to do the drills and exercises? I later found out that all the reluctance was in vain. The TEAM was great, the other members were friendly and we were never yelled at.

Evidently, I started the boot camp several months ago and I found that I loved it, But.. it was hard work!!! My confidence increased and I started to feel better. Although most of the exercises were challenging for me I was encouraged to do what I can and now I see the benefits and advantages of working out with the "All 4 Sports and Fitness" trainers. I haven't been to a gym, (and I have joined several over the years) where the staff has dedicated so much of their time to educate and train their members to correctly do the techniques that will bring lasting results. But it doesn't stop there, with all the education, nutritional guidelines, support system (the blog), the encouragement, and the genuine effort to make others feel comfortable, accepted and understood is a huge plus. Frank and his team really show a sincere desire to help and motivate the members in this gym, in a way that really should be commended.

I admit, after some time, circumstances arose which caused me to stop boot camp. I thought about joining time and again but I allowed everything else to take the place of working out. However, because of Franks continuous encouraging emails I rejoined the boot camp and I don't regret one moment of it. I enjoy playing the European handball after the Saturday workouts, even though I still have a ways to go with cardio. I appreciate the journals that educate and encourage us to look forward to what's up and coming in regards to the workouts, movement and functional training testing, cardio & nutritional advice and to our recovery days. I love this class...period. Now don't get me wrong... I don't love all the exercises, especially those hand walks but without sacrifice there is no benefit, in my opinion.. The next step for me is just to concentrate on each day as it comes but to look forward to the next three phases. I am anticipating our beach workouts and any other fun activities we will do while working out.

Thanks to All 4 Sports and Fitness for their concern, encouragement and dedication to being the best out there.

Sincerely, Darlene

I had been watching the 6am group for about 6 months and figured that if a group of people was sticking with the routine so faithfully, there must be something going on that I could learn from. I was looking for a change from my typical workouts.

Honestly the first day had me a little intimidated, I'm not a real fan of walking into a room full of strangers! Within the first few minutes I felt comfortable and in the loop on all the exercises.

The most important thing for me is that I don't have to grunt through workouts. I have never had a problem with high intensity training, but I frequently neglected doing isolated work the right way in an attempt to get the workouts done more quickly and efficiently. The most important lesson for me has been to slow down and "work the workout" to maximize results.

What I have enjoyed the most is...there is a great banter for 6am! I enjoy the personalities of those in the class and I plan on continuing with boot camp in the future.

Emily LaGiglia Head Men's and Women's Cross Country Coach Dowling College

I decided to sign up for Boot Camp because I have been working out all my life and have always been involved in sports, however, I was getting stuck in the same boring routine. I needed to change things up to see some results. I want to tone and wanted to learn more exercises to do in addition to weight training.

I have learned so far the reason for doing all the stretches and movements that we are doing. I have learned a lot about my own personal fitness based on the movement screen and the cardio test. The corrective exercises were easy to do and make a lot of sense in training. I have learned that it is important to learn the movements correctly, or it will not do me any good.

I was a little hesitant to join because I didn't know if I would be successful. I knew I would make the commitment, just didn't know if I would be able to keep up. I have enjoyed most the positive, motivating environment. I am actually having fun while working out!

For me, the next step is to continue to use all that I am learning and look for some results. I want to tone up my core and continue good nutrition. Sometimes, I find it hard to stick to a healthy lifestyle when life gets busy. However, I have learned, that it makes me feel really good about myself when I am done with each workout.

Tracy

I hope these stories have helped you understand what goes on when you work with an i.e. trainer or join a Ftiness Boot Camp. Please do not hesitate to contact us if you need some help!!

You vs. the Turkey

You vs. the Turkey

It should be like preparing for a title fight.

Getting ready to get through Thanksgiving without falling off your fitness and nutrition plan.

I'm not saying to not enjoy the great food and football games on Thanksgiving, but it is what you are going to do before and after the feeding that can determine long term success with your plan...

Sometimes that day can throw you off track...

So in case you were interested there are a few spots open for the Orientation Tuesday night at 6:30 PM.

Now might be a good time to get a little extra motivation and brand new fitness information.

At this time the Orientation is Free to members and $39 for non-members.

Hope to see you there....

We have also, officially opened enrollment for the following programs:

• Holiday Fitness Boot Camp (ONLY 10 participants per time slot)
• Metabolism Makeover Nutrition Program (ONLY 6 spots left)
• High School Lacrosse Performance Training Program
• 12/13 year old Performance Training Program

Enrollment has already begun...and limited space is available for all of these programs.

We have called all former participants so now it is a first come first serve situation.

Please enroll as soon as possible so you do not miss your chance.

Michael Moore and Health in America

I'm not sure if you have seen or heard about Michael Moore's new movie "SICKO", but a few weeks ago my good friend and professional coach to the fitness industry Jim Labadie, sent out an email about it to his customers.

It seems that when you mention the name Michael Moore people tend to have very strong beliefs around him and his messages.

So, when Jim wrote the headline "Michael Moore is an idiot", he got a very big response...and not a very positive one.

He really didn't want to upset people. Jim genuinely cares about helping trainers help promote health and fitness the right way.

In the email (which some people who criticized him probably didn't even read), Jim made reference to a video clip from one of the authors of the book "Ultraprevention"

www.ultraprevention.com

The clip was of Dr. Mark Hyman giving a brief explanation of how the movie "SICKO" does a disservice to the American population and further feeds into people not taking responsibility for their own health.

Now I haven't seen the movie, so I can't have an opinion either way but, I have personally read Hyman's book "Ultraprevention" and have been recommending it in Boot Camp and Orientations since then.

So when you are done checking out that link, click over to see what my friend Jim is doing to turn all this into something positive.

www. michaelmoorechallenge.com

This project that Jim has started has the potential to really impact the health of the entire country.

Definitely check it out and get involved!!