All 4 Sports and Fitness Blog

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 [email protected] 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.

[email protected]

(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 [email protected].

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.