All 4 Sports and Fitness Blog

Do you take care of you?

How often do you let outside influences affect your commitment to your fitness goals?

When your friends, significant other, or your kids want to do something that you know will throw you off track, do you sacrifice what you have set out to accomplish?

Many times (and I am definitely guilty of this) we tend to let our goals take a back seat to someone else's wants or needs.

You know you have to get to the gym and grab a workout, but your kids want to get picked up at the same time that you would have gone.

You've been planning on going to that Saturday morning class for weeks, but your friends drag you out for a night on the town and you sleep in too late to make it.

We are brought up to not be selfish, to share, and that our needs are not as important as the family, group, or team.

I think this gets confused though later in life when we know we need to take care of ourselves, but feel obligated to do things for others.

Even if we don't follow the feeling of obligation we get the guilt that comes along with not helping out.

One thing to keep in mind is that if you don't take care of yourself, who will?

And if you are not taking care of yourself, in the long run you can't take care of anyone.

This topic is incredibly important this time of year.

It is always so great to see so many people back in the gym on a consistent basis.

But the reality is that a large percentage of all those New Years Resolutions never reach their goals.

More times than not it seems that external circumstances are the reason for someone stopping their membership.

So what can you do?

There is no easy solution.

You just have to get really sure that the goal is what you really want to achieve...I mean get really sure about it!!

Then when you have to make a selfish decision in the protection of your goal, you have to walk through the guilt....

It should start to subside over time and you will start to feel good about the decision to put yourself first.

New Years Fitness Program

Another year has passed....

You are either happy with what you have done to get into shape, be more energetic, keep your ideal weight, and feel great.....

Or you are unhappy with the amount of time you spent in the gym....

Your energy is low...

You may weigh more than you ever have before

And you don't feel very good about it.

If you feel good about what you have done and continue to do.... keep doing it...I'm proud of you. ; -)

If you feel like you need to get back on track....... like the holidays really did you in this year, or everything that you try did not work, I'm still proud of you because you kept reading this newsletter even though I know it is making you uncomfortable...

And I'm here to say that that uncomfortableness is good because it is the first step to making a change.

I would like to invite you to participate in our Fitness Boot Camp starting January 12th.

Many others have been in a position just like you and have found the Fitness Boot Camp a great way to get results.

The supportive community of people, expert instruction, and progressive program, make it virtually impossible for you to fail!

I'm willing to guarantee that you get results.

If you dedicate yourself to the program and do not get results... you can have your money back.

But I am kind of stacking the deck a little....

• Expert fitness instruction
• 4 workouts per week
• Nutritional support menu's and grocery lists
• Incredible support from other campers

Click Here for more information on the Fitness Boot Camp starting January 12th

Stress Free Fitness

Now that the hustle and bustle of the holiday season is coming to a close and New Years Eve is just days away...now is a time when you may be thinking about your fitness goals for 2009.

We can get so hung up on spending, preparing, rushing, and partying this time of year that it can tend to get a little stressful.

It can be like this emotional roller coaster of events that tend to steer our day to day without our consent....

Even now reading this you may be thinking..."Oh no...I have to get back in the gym".

You may be feeling guilty that you haven't been here enough, and thinking about how you are going to add fitness into your already crammed lifestyle.

Well I'm here to say stop it!!

I'm not sitting here looking at attendance records, shaking my finger back and forth at all the members who haven't been here....

The pressure you are putting on yourself comes from guess who?

YOU!!

Which means you have complete control over if you feel stressed out about it or not.

Why would I be writing to you about this?

Shouldn't I be trying to lay the guilt on you so you come sign up for my Fitness Boot Camp.

Nope...because I know that someone putting too much pressure on themselves will not create a consistent habit of exercise...and in turn not achieve their goal.

Here is an exercise for you to do...

Picture yourself after a great workout 6 months from now.

You have already achieved your weight loss goal and you are waving to us on the way out of the gym with a big smile on your face.

If you were that person...don't you think you would be more likely to come back the next day for another workout?

Rather than a stressed out, time crunched, frantic, and frustrated person.

As easily as you can feel stressful feelings, you can conjure up relaxed feelings.

You just did it, and have access to it whenever you want.

Just stop, take a deep breath, and be the person you want to be 6 months from now.

Top 5 Ways to Stay in Shape this Holiday Season

It's already starting isn't it?

Running around for gifts, holiday parties, and neglecting your workouts all together is one quick and easy way to put on 5 to 10 lbs of extra body fat this winter.

Here are 5 easy ways to stop it right now!!!

1. Prepare, prepare, prepare...when you are rushing around running errands it is really easy to stop all those familiar establishments that will give you your caloric and fat intake for the week in one bite....preparation eliminates the quick stop for junk
2. Eat 5 to 6 smaller meals a day to keep your energy up all day long and keep your metabolism burning at a higher rate all day
3. Two 45 minute workouts are better than none! It is amazing how many people I know that completely bail on their workout program because they miss Monday....get in when you can
4. Watch the alcohol...this is a major reason people gain weight during the holidays...alcohol is like sugar your body can't use for energy (which gets stored as fat)...sorry for the bad news
5. Just because someone gives it to you doesn't mean you have to eat it. This in no way means that I don't want you to send me those cookies you were going to send me....haha

Hopefully these tips will help you get through the next few weeks.

If you think you need help, contact me to get in to our modified holiday boot camp. It will be offered on Monday's, Tuesday's, and Saturday's starting Monday, December 22nd, to keep you on track....

It's only $125 for 3 days per week for 3 weeks...Food menu's and logs included

fdolan17@optonline.net

631 - 321-1900

Off-Season Training for High School and Middle School Athletes, West Islip, NY

This time of year, as the weather gets nasty and it seems to get dark in the afternoon, local high school and middle school athletes start their off-season training programs for the upcoming Spring season.

Now is the time to get started for them to make sure they are fully prepared for tryouts and the demands of a competitive season.

Wednesday night we held a workshop for parents and athletes to know what was important when designing an off-season program.

We covered speed training, strength training, the truth about supplements, pre and post workout nutrition, among several other critical topics.

Yesterday I shot a quick video outlining the main points from the workshop.

Is Free Group Personal Training for You?

What kind of silly question is that???

There is only a week and a half left of Free Group Personal Training until it switches over to a paid program!!

I shot this quick video today to:

1. Thank everyone for their emails and posts about my "I'm turning 30" email - some of them were really great!
2. Make sure you know everything about the Free Group Personal Training Sessions so you don't miss out...

Only problem is I ran out of time giving you all the details in the video...but there is enough info on here:

For you to get the general idea...

I mean what other info do you need?

You show up....we train you for free.... haha

Come see us!!

Monday	Tuesday	Wednesday	Thursday
6:00 AM – Regular Session		6:00 AM – Regular Session
9:30 AM – Beginners Session		9:30 AM – Beginners Session
10:00 AM – Regular Session	10:00 AM – Regular Session	10:00 AM – Regular Session	10:00 AM – Regular Session
	5:30 PM – Beginner Session
6:00 PM – Regular Session	6:00 PM – Regular Session	6:00 PM – Regular Session	6:00 PM – Regular Session
		7:30 PM – Beginner Session
8:00 PM – Regular Session		8:00 PM – Regular Session

Beginner Session – 30 minute sessions that cover the basics of getting started on a well balanced functional training program.  Learn correct technique in the squat, lunge, Kettlebell training, core 101, body position, and coordination.  Everything you need to begin working out more functionally and be ready to join the Regular Session.

Regular Session – 45 minute total body functional training workout that incorporates all aspects of fitness into one supervised and instructed class.  You will work on correct movement patterns, strength, endurance, stability, mobility, burning calories, increasing metabolism, and have fun in the process.

Keeping You in Shape through the Holidays

I hope you and your family had a great day yesterday and are ready to get back on track this week.

We have two programs running to help you achieve your goals or get back on track this holiday season...

Fitness Boot Camp

Monday, December 1st we kick off the annual Holiday Edition Fitness Boot Camp. The camp is 4 days per week for the next 3 weeks. We hold sessions on Monday, Tuesday, and Thursday at 6:00 a.m., 4:30 p.m., and 7:30 p.m. as well as Saturday at 8:00 a.m.

The cost of the entire 3 week phase is only $167 which comes out to under $14 per session!!

It's a great opportunity considering you get:

• to improve your mobility and stability which leads to your body feeling great
• to strengthen your core, hips, and shoulder stabilizers to reduce incidence of injuries in training or life
• workouts to increase power and muscle efficiency
• hands on coaching that teaches proper functional exercise progressions
• stronger in movements that you need for everyday life
• programming to Increase your muscle and cardiovascular endurance
• help increasing your metabolism through increasing lean muscle and nutritional advice
• involved in a support system that will keep you accountable to making strides in your fitness.....

Free Group Personal Training

If you're the kind of person who can't commit to 4 days per week....we still have a solution for you!

Because of the great response to Free Group Personal Training we have decided to continue for another couple of weeks....

Here is an email I received from one of the participants....

Good Afternoon Frank~
I drove like mad from Hartford to make the 5:30 beginner's class and so pleased to say it was worth every minute and every mile! The instructor was knowledgeable + informative. She showed us how to make the most of our workouts. The video on you tube was also helpful. As a matter of fact your entire staff seems to go above and beyond. Guess that is why I feel as though I belong to more than a "gym" it is truly a caring fitness community.

Thank you so very much.
Maureen

This is exactly what we would like every single participant to feel like when they get involved with our programs.

If you haven't given our programs a try I sincerely hope you do next week.


Fitness Boot Camp and Free Group Personal Training gives you everything you need to be in the best shape you can be to ring in the New Year!!

Call 631- 321-1900 or email me at fdolan17@optonline.net if you are interested....

Fitness Boot Camp Schedule (Holiday Edition)

Monday, Tuesday, and Thursday at 6:00 a.m., 4:30 a.m., 7:00 p.m. and Saturday at 8:00 a.m.

Free Group Personal Training Schedule

Monday	Tuesday	Wednesday	Thursday
6:00 AM – Regular Session		6:00 AM – Regular Session
9:30 AM – Beginners Session		9:30 AM – Beginners Session
10:00 AM – Regular Session	10:00 AM – Regular Session	10:00 AM – Regular Session	10:00 AM – Regular Session
	5:30 PM – Beginner Session
6:00 PM – Regular Session	6:00 PM – Regular Session	6:00 PM – Regular Session	6:00 PM – Regular Session
		7:30 PM – Beginner Session
8:00 PM – Regular Session		8:00 PM – Regular Session

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.