Downingtown STRENGTH BOOTCAMP Launches TODAY!!!

Strength Bootcamps is excited to announce that the Downingtown Bootcamp begins TODAY!  This challenging and fun camp will be taught by Cody Michaels. Cody has been leading our Strength Bootcamps since we began and is a great trainer who will meet you where you are and take your fitness to the next level!

Check out what some of our campers are saying:

“I am very grateful for your bootcamp!! I'm sure you hear this constantly but I just wanted to make sure you heard it from me!! Not even three full sessions and I am down 12 pounds. Now I know 12 lbs is not earth shattering but to me it is a whole new mind set. The past 13 weeks or so have made me feel better about myself and my confidence to wear cute skirts and snug tops over baggy t-shirts and sweats has skyrocketed!!!

--Louise Monteforte, Veterinarian

“I have been doing Strength Bootcamp for a few months now and can honestly say that I am in better shape at 40 than I was years ago.  I was a little apprehensive when I started because I wasn’t in the greatest shape, but now I have more endurance and strength than I ever thought I would.  And to top it off, I’ve met a bunch of amazing people that I now call friends!  I highly recommend.”

- – Tony Baradzei

"I never thought I would actually enjoy this bootcamp, but I love it! It's very challenging and extremely rewarding, I feel an increase in energy throughout the day and just feel better in general."

-- Peter Scarola, Pastry Chef, R2L Restaurant

“When John Edwin told me about Strength Bootcamp, and said, “join up, it will change your life!”, I was skeptical, but I am always up for a challenge.  The first few sessions, I was humbled by the way that the more experienced campers were hustling through the workout, while I really had a very hard time finishing.  I had been “working out” at the gym several times per week, but this was a different animal altogether. Those few sessions put me on notice of where I was, and where I wanted to be.  After the first five weeks, it got easier.  After 10 weeks, my energy level skyrocketed.  After 5 months, I have lost nearly 30 pounds, and feel like a different person, just as John told me I would! I couldn’t imagine a better start to the day, than at Strength Bootcamp, with a great group of people helping each other get and stay fit!”

- – Sean McManus

Here are the details:

Tuesdays/Thursdays

6:15-7:00am

Bell Tavern Park

100 Bell Tavern Lane, Downingtown

*Be sure to bring a yoga mat and water*

5 Week Session Begins Tuesday, April 16^th

2x week, $125

1x week, $62.50

Register online at:

http://www.strengthpersonaltraining.com/registration.html

“The only workout you’ll regret is the one you didn’t do.” – Unknown

WOMEN'S STRENGTH BOOTCAMP Begins TODAY!!

Are you looking to increase strength, challenge yourself, burn fat, increase energy, have fun, see results and get in the best shape of your life?  Women's Strength Bootcamp is just what you are looking for!

This women's only bootcamp is perfect for women of ALL FITNESS LEVELS and is lead by an experienced and talented trainer, Heidi Petersohn.  Whether you are a novice or expert in fitness, this class will help you meet and exceed your health and fitness goals and have FUN doing it!

Check out what some of our "campers" are saying:

“I am very grateful for you bootcamp!! I'm sure you hear this constantly but I just wanted to make sure you heard it from me!! I saw your flier and knew it was meant for me. Not even three full sessions and I am down 12 pounds. Now I know 12 lbs is not earth shattering but to me it is a whole new mind set. The past 13 weeks or so have made me feel better about myself and my confidence to wear cute skirts and snug tops over baggy t-shirts and sweats has skyrocketed!!!

--Louise Monteforte, Veterinarian

“Having overall good health is extremely important to me.  Getting ultra fit is a close second. I recently signed up for Strength Personal Training's boot camps.  They are challenging, exhilarating, and fun. 

-- Dayhna Carroll, Owner, Loving Your Living Coaching & Consulting

"Thanks for a great workout and pushing me to another level!"

- - Kelly D’Alessandro, Executive Assistant

Register at www.StrengthPersonalTraining.com

8-Minute Monday Morning Madness #6

Monday Morning Madness #6 is here!  Follow along with this intense, fat-burning video, the best part....it is only 8-minutes!

This video includes:
-Mountain Climbers
-Chair Dips
-V-ups
-Iron Mikes

http://www.youtube.com/watch?v=G5aCkw2dwsc

Enjoy and remember,

GET UP. GET FIT. GET ON WITH YOUR DAY!

8-MInute Monday Morning Madness #5

Monday Morning Madness #5 is here!  Follow along with this intense, fat-burning video, the best part....it is only 8-minutes!

This video includes:
-Body Squats
-Push Ups
-Alternate Leg Lifts / Scissor Kicks
-Low Plank

http://www.youtube.com/watch?v=eKQ2WGPqtzQ&feature=youtu.be

Enjoy and remember,

GET UP. GET FIT. GET ON WITH YOUR DAY!

The Magic Bullet of Perserverance

As a high level fitness trainer I see it all the time. I meet people in January. They have excitement and drive and they are ready to lose tons of weight; get in the best shape of their life and conquer the world!

Time goes by and most of these people show up less frequently, start gaining back weight, lose motivation and ultimately quit.
Some people achieve their goals; set new ones, and completely transform their bodies and lives!

So here's the question...
What's the difference between most people who fail and the few who succeed???
The answer is Perseverance!

"Perseverance"- - steady persistence in a course of action, a purpose, a state, etc., esp. in spite of difficulties, obstacles, or discouragement

Unfortunately, this isn't just a scenario in exercise. This happens in every aspect of our lives.
Being successful in any occupation takes time and consistency.  I remember starting out as a personal trainer 12 years ago. I had just turned 22 years old and the gym I worked for paid me $8/hour. But I decided I would become one of the top trainers in my industry.  Day in and day out I put in the time both marketing myself and studying the most cutting edge of sports sciences. By my mid twenties I went from making $8/hr to making well over $100K/annually! This didn't come by chance; it came from having a clear purpose and following through.
I woke up every morning at 4:45am for 7 straight years! While most of my friends were clocking 9-5s I was building a strong business. Fast forward 12 years and I now sleep in till 5:15am lol, oh and I have clients that pay me over $200/session for my expertise!

I want to be clear in telling you that there is a magic bullet.  This has nothing to do with talent, or any special gifts. It's something very rare in my generation and the generations after me. It's a common thread that I have found in most very successful people.
The magic bullet is called "Hard Work" and an unwaivering commitment to excellence! Everyone has this gift, you just have to draw it out of yourself; stay the course and ultimately Persevere! 

Enjoy the journey and thanks for taking a few minutes to read my blog. Feel free to follow me on Twitter for healthy tips and motivation! @StrengthPT

“The difference between a successful person and others is 

not a lack of strength, not a lack of knowledge, but rather a lack in will.” 

― Vince Lombardi

8-Minute Monday Morning Madness #4

Monday Morning Madness #4 is here!  Follow along with this intense, fat-burning video, the best part....it is only 8-minutes!

This video includes:
-Tire Heisman Jumps
-Prison Jumping Jacks
-Burpees
-Leg lifts with hip thrust

http://www.youtube.com/watch?v=imkgLIgAMpc

Enjoy and remember,

GET UP. GET FIT. GET ON WITH YOUR DAY!

Monday Morning Madness #2 and #3!

Looking to get an intense and effective workout in only 8 minutes?  Follow along as John takes you through an awesome workout that helps you burn fat, build muscle and get in great shape!

http://www.youtube.com/watch?v=nQmY9t6E8tQ

http://www.youtube.com/watch?v=9q6GfU3GTiM&feature=youtu.be

Get Up. Get Fit. Get On With Your Day!!

Introducing Monday Morning Madness!

Strength Personal Training is excited to introduce a brand new video series, Monday Morning Madness!  

Each Monday, we will post a high-intensity, 8-minute workout you can follow along with at home! 

This short, but effective workout will have you burn about 200 calories, the equivalent to jogging at a moderate pace for 45 minutes!

http://www.youtube.com/watch?v=I086YuUwv4w

Enjoy and remember, Get Up. Get Fit. Get On With Your Day!

Ways to Stick to Your New Year's Resolutions

I was planning to write about New Year’s Resolutions, and then I came across this article in Men’s Journal (www.mensjournal.com) by Laird Hamilton.  It is a terrific article and definitely worth a read.  Couldn’t have said it better myself.  Enjoy!

THE MENTAL GAME

Seven ways to stick to your New Year’s Resolutions. 

By Laird Hamilton.

There’s all this information out there about how to eat right and how to get in shape.  By now, most of us have a pretty good handle on what changes we should make in our lives.  The problem is that we don’t know how to get ourselves to actually make them.  Whether we’re trying to cut our processed foods, get fit or lose one bad habit or another, the biggest obstacle is always mental.  Everything we want to do in life requires discipline.  And like strength, flexibility and endurance, it can be built up over time.  You just need some tricks to keep you motivated until the changes you’ve made become their own motivation.  By then, you’ll be on your way.

DO IT IN THE MORNING:

Early in the day is the best time to face whatever daunting or taxing things you have to do.  We’re fresher and more positive in the morning; the day hasn’t had its way with us yet.  It’s the best time to implement a new routine.

KEEP YOUR WORD TO YOURSELF:

My mom used to say, “If you can’t be true to yourself, you can’t be true to anyone.” Maybe that’s why I still feel guilty when I don’t keep my word to myself.  I think we all do.  If you make a promise to yourself, don’t you wan to honor it?  There are lots of aspects of our lives we don’t have control over, but we do have control of ourselves.  That’s one thing you can own.

FEEL LUCKY THAT YOU HAVE TO WORK OUT:

Think how fortunate you are to be physically capable of doing it – and that you live in a place that affords you the freedom and safety to do it.  Having to force yourself to exercise is a rich person’s problem.  But no matter what your economic situation, if there’s an hour in the day for you to work out, you’re way ahead of many other people in this world.  When you start looking at it as a luxury, that kind of cuts out a lot of your excuses right there.

DO IT FOR OTHER PEOPLE:

Of course, that new fitness regimen will help cure our aliments and ensure you live a longer life, but it also makes you better company.  As my friend the fitness guru Don Wildman says, “It just takes the piss and vinegar out of you.” If I don’t train in the morning, I’m just not as good a person.  And I’m not as good a person to the people I love – my family, my woman, my friends.  And my tolerance for stress is a lot lower.

BE PATIENT:

It’s interesting how things that are bad for us are almost always instantly gratifying – boozing; lying around on the couch; eating fatty, sugary, fried food – while everything with real positive effects takes longer to appreciate.  It takes a week or more to start feeling the benefits of not eating flour or sugar or adopting a new fitness regime or curbing the digital distractions in your life.  (In fact, you’ll probably feel worse before you feel better.)  The key is not to give up just because you’re not seeing immediate changes.  Eventually, though, the results become your motivation.  All the good results will compound: You sleep better, you eat better, and you start seeing tangible results – I improved my time or ran farther or lifted more or lost more weight – and the self-discipline increases.

BUILD ON THE WILLPOWER YOU ALREADY HAVE:

Every successful person has a fair amount of self-control – it’s just the nature of success.  And since you have the formula for discipline, it’s easy to change the activity and apply it to other parts of your life.  If you can get to work on time every day, you’re disciplined enough to get to the gym regularly or to cut back on refined sugar in your life.  And then, rather than trying to change everything at once, build on the small victories you’ve won and implement new changes incrementally.

COMFORT = DEATH

One of the big challenges to our willpower is knowing that whatever change we’re trying to make is going to involve some discomfort, and we all naturally avoid it.  But there’s value in being uncomfortable.  It’s a little bit like getting a massage.  The more pain you can endure, the greater the benefit.  When it comes to exercise, you’re going to be sore.  There’s just no way around it.  And so when you wake up, and you’re sore, and you don’t want to work out, that’s the crucial time to do it.  And you won’t regret it.  You never regret it.

--------------------------------------

Great, right?  Which of the seven ways to stick to your New Year's resolutions resonated most with you?

Strength Bootcamp Helps Others!

Strength Bootcamp made a generous donation to World Vision!
By donating a portion of each campers registration, Strength Personal Training was able to make a donation of $1,800 worth of school equipment and supplies!

"Studies show that an education is key to overcoming poverty. But many schools in developing countries are dilapidated and lack resources, making the learning environment both unsafe and unproductive for students. Your gift will offer things like building materials and tools, teaching supplies, textbooks, toys, sporting equipment, and more. Thanks to corporate product donations, your gift will multiply 12 times to provide even more resources!


We are helping others, while we get in the best shape of our lives! 

Thanks to all of our "campers", you are the BEST!

http://donate.worldvision.org/OA_HTML/xxwv2ibeCCtpItmDspRte.jsp?section=10680&item=1761416

Top Tips to Beat the Holiday Bulge!

  

The holiday season is in full swing and we all know what that means.  Of course, there are the gifts and special time with family and friends, but there is also lots of food!  

Cookies, cakes, chips and dips, and let’s not forget the drinks! 

The average American adult gains between 5-10lbs. from Thanksgiving to New Year’s!

I have spent some time reading articles on ways to enjoy your Holidays 

and all the treats that go with it, without “busting” your health efforts. 

I want to share some of the most helpful tips with you, 

hoping it will assist you stay on track!

1. Exercise: Most people have a little extra time available over the holiday season when they are not at work. Take this opportunity to develop a regular exercise regime. This will help to burn off the excess calories and fat consumed over this period. It will also get you into the habit of exercising, and you can continue the regime after the holiday season is over.  (www.betterhealthusa.com)

**Strength Bootcamps and personal training are a great way to get your exercise in!  Many campers came out for a bonus Bootcamp on Thanksgiving morning and it was a great way to offset the extra calories and a great start to the day!**

2. Don’t skip meals: Before leaving for a party, eat a light snack like raw vegetables or a piece of fruit to curb your appetite. You will be less tempted to over-indulge. (www.cpmc.org) Enjoying a small snack of nuts, string cheese and a few whole grain crackers will mean you're arriving at the party satisfied already, not starving. The holiday buffet has so many food and drink options that if you go in hungry, you're doomed. (www.huffingtonpost.com) 

3. Portion Control:Eat until you are satisfied, not stuffed. Savor your favorite holiday treats while eating small portions. Sit down, get comfortable, and enjoy. (www.cpmc.org)

4. Keep Liquid Calories in Check:Eggnog—the famously fatty beverage of the holidays—has a whopping 343 calories and 11 grams of saturated fat per cup, according to Nutrition Data’s analysis. Get the flavor of the season with a shot glass–size serving of nog, then stick to water, drinks made with seltzer, and wine. A five-ounce glass of red wine has only 125 calories. Not sure what five ounces looks like? “Before a party, measure out five ounces of water and pour it into a wineglass just to remind yourself what a ‘serving’ looks like,” says Adcock. (www.epicurious.com)

5. Bring Mints or Gum to Parties: 

    Once you've had your fill of the food at a party, pop a piece of gum or a mint in                                        your mouth. You won't be as tempted to nosh—plus, your breath will be fresher than anyone else's. (www.epicurious.com)

6. Maintain perspective: Overeating one day won't make or break your eating plan.  And it certainly won't make you gain weight!  It takes many days of overeating to gain weight.  If you over-indulge at a holiday meal, put it behind you.  Return to your usual eating plan the next day without guilt or despair. (www.snac.ucla.edu)

Staying Hydrated, it's not only important in the Summer!

Stay Hydrated!

Hydration - the process of providing an adequate amount of water to body tissues.

Staying hydrated is a topic we think of and hear more about in the warm months, but keeping ourselves properly hydrated is important all year long!  So, I decided to re-post a blog I wrote about hydration, why is important and some of the best ways to get and stay hydrated!  Enjoy!

 Proper hydration is key for not only good health but good sports performance.

The Problem
I was personally moved to write this because of a story that a client shared with me today. He went golfing last Sunday (it was in the high 90's that day) he said when he came home he was very thirsty. After drinking some juice he laid down and felt sick. His wife noticed how pail he was and got a doctor to come visit. It turned out that his blood pressure hit rock bottom and he was suffering from heat exhaustion!
During exercise it is common, in high temperatures, for the average person to lose between 2-4 lbs of sweat. Here is the interesting part. Studies show that even a 1% loss in body weight due to sweat impairs performance. That means in less than 30 minutes your athletic performance goes down!

The Solution
There are several ways to ensure proper hydration, according to the American College of Sports Medicine.
First, start with a large drink, about 16oz., 2 hours before going out to exercise. This gives your body plenty of time to regulate its fluid levels prior to exercising and helps delay or avoid the effects of dehydration during exercise.
Second, during exercise it is very important to drink before becoming thirsty and to drink at frequent intervals to replace fluid lost through sweating. It takes approximately eight fluid ounces of fluid to replace each pound of body weight lost. Third, studies show that people drink more if the drink tastes good. In other words, using a flavored drink decreases the likelihood of dehydrating.

Benefits of Staying Hydrated:

-Helps you feel better overall, being dehydrated can cause symptoms such as headaches, back pain, muscle weakness, fatigue and dizziness.

-Helps improves your ability to fight illnesses because water is part of lymph fluid, a part of your immune system.

-Helps improve body temperature regulation

-Helps keep your body lubricated: When you're hydrated, your joints, spinal cord, eyes and brain are cushioned against shock by a layer of water, according to the University of Nebraska- Lincoln Extension website.  

Helps aid in Digestion

-Great for your skin: Keeps it moist and supple and reduces your risk of developing dry skin.

-Helps Maintain Weight: helps you maintain a healthier weigh or even lose weight.  Drinking water may suppress or distract your appetite, if you experience a food craving.  Water also helps to flush out toxins in your body.

(Benefits courtesy of Livestrong.com, http://www.livestrong.com/article/443987-what-are-the-health-benefits-of-being-hydrated/)

My Preferences
I personally have hydration preferences. I recommend to put a slice of lemon or lime in your water bottle. These fruits are high in vitamins and minerals that will hydrate you faster. And they flavor your water :-) I also use Propel, G2, and even Coconut water. Actually, Coconut water is becoming very popular in the field of fitness. Specifically, the Vita Coco brand http://www.vitacoco.com/This brand is 100% coconut water and has twice the amount of potassium as a banana. It also has natural sugar which can give you a little boast. Try one, I have really enjoyed it!

Now you have the knowledge and motivation to stay hydrated!

Pumpkins, Pumpkins, Everywhere!

It’s that time of year, jack-o-lanterns and Halloween!  Did you know that pumpkins offer many great health benefits, as well as being delicious?

Rich in antioxidants, vitamins and minerals, both the flesh and seeds of the pumpkin provide many health-boosting nutrients. Pumpkin is low in fat and calories and rich in disease-fighting nutrients. (http://suite101.com/article/health-benefits-of-pumpkin-a153140)

Courtesy of Today’s THV, here are

6 Health Benefits of Pumpkins:

1. Pumpkins keep eyesight sharp. A cup of cooked, mashed pumpkin contains more than 200-percent of your recommended daily intake of vitamin-A, which aids vision, particularly in dim light. Pumpkins are also rich in carotenoids, the compounds that give the gourd their bright orange color. 

2. Pumpkins aid weight loss. Pumpkin is an often-overlooked source of fiber, but with three grams per one-cup serving and only 49 calories, it can keep you feeling full for longer on fewer calories. A fiber-rich diet seems to help people eat less, and thereby shed pounds.

3. Pumpkins may reduce cancer risk. Pumpkins boast the antioxidant beta-carotene, which may play a role in cancer prevention. And the plant sterols in pumpkin seeds have also been linked to fighting off certain cancers.

4. Pumpkins protect the skin. This is a great one, the same free-radical-neutralizing powers of the carotenoids in pumpkin that may keep cancer cells at bay can also help keep the skin wrinkle-free.

5. Pumpkin seeds can boost your mood. They are rich in the amino acid that many think brings on the need for that post-Thanksgiving feast snooze. While experts agree that it's likely the overeating that's lulling you to sleep, the amino acid is important in the production of serotonin, one of the major players when it comes to our mood.

6. Pumpkins can boost your immune system. Pumpkins are a solid source of the essential nutrient Vitamin-C. One cup of cooked pumpkin contains more than 11 milligrams, or nearly 20-percent of the 60 milligrams women need daily.

(http://www.todaysthv.com/news/article/230058/2/6-health-benefits-of-pumpkins)

Now that you know all the great benefits of pumpkins, time to try a new pumpkin recipe!

Here are a few sites with great recipes:

·        41 Yummy Pumpkin Recipes: Better Home and Garden http://www.bhg.com/thanksgiving/recipes/pumpkin-recipes/

·        AllRecipes.com, Pumpkin Recipes

            http://allrecipes.com/howto/pumpkin-recipes/

·        Real Simple, 14 Great Pumpkin Recipes

      http://www.realsimple.com/food-recipes/recipe-collections-favorites/delicious-pumpkin-recipes-00000000021334/page4.html

There are countless recipes online, so give pumpkin a try. 

Let us know what recipe you have tried and how you liked it!

You are What You Eat; Anti-inflammatory Foods!

“You are what you eat, 

from your head to your feet” 

How true this statement really is!

Not only the quantity, but the quality of the food you eat is 

essential to how you feel and how your body functions.

More and more often I am coming across articles that show that inflammation is believed to be the underlying cause for numerous diseases and conditions such as heart disease, cancer, arthritis and more. (http://bodyecology.com/articles/inflammation_cause_of_disease_how_to_prevent.php#.UGshXJjA-So)

That said, it is important to get as much anti-inflammatory foods into your everyday diet as possible.

Here is a list of great anti-inflammatory foods. Try incorporating at least one, or even better, several to many into your everyday diet to help maintain a healthy body:

-Herbs:  Add some spice to your life!  Season your food with ginger, cinnamon, garlic, basil and more. Sprinkle a little cinnamon on your oatmeal and/or coffee; add ginger to your tea etc.

-Fruits and Vegetables: More color means higher vitamin content.

 Try some blueberries or red grapes for a snack!  Be sure your dinner plate includes some great veggies like broccoli, red peppers or brussel sprouts! (http://www.disaboom.com/nutrition/top-50-anti-inflammatory-foods)

-Omega3 Rich Foods: Olive oil, almonds, sunflower seeds are great sources for this.

Fatty fish are also a wonderful source, so try salmon, mackerel, or trout for dinner!

-Beverages: Green Tea or juices with wheat grass are a great anti-inflammatory source.

Enjoy a few of these tasty choices each day to help keep you healthy!

Get Jumpin'

“Cinderella dressed in yellow, went up stairs to kiss her fellow….”  If you haven’t heard this rhyme and thought of jumping rope since elementary school, it is time to refresh your memory.

Jumping rope is an excellent source of cardio exercise. In fact, jumping rope burns more calories per minute than running a six-minute mile, according to Brett Stewart, ultra-marathoner and co-author of 'Ultimate Jump Rope Workouts.' http://www.mensjournal.com/health-fitness/exercise/the-instant-jump-rope-workout-20120828

Jump ropes are inexpensive (there are great ones at Five Below!) and totally portable (keep it in your gym bag, store it in your coat closet, pack it your suitcase for a trip)

Jumping rope not only works your legs, but your arms, shoulders, and core, as well.  It also strengthens your bones and helps improve balance.  You can google jump rope workouts and find many great 10 and 15 minute routines. http://www.shape.com/blogs/working-it-out/burn-and-firm-jump-rope-workout

Jumping rope is a great, no excuse workout that you can do at home, even (and especially) when you are short on time. 

So get hoppin’ (or jumping) and try the new ‘old’ craze of jumping rope!  I love feedback, try a jump rope routine and let me know what you think!

Make a Fresh Start, Begin Now!

To start anything is a challenge. Especially when you want to put your best foot forward and make an impression. I have been thinking long and hard about how to communicate with my dedicated clients and friends, and suddenly, it hit me, I do not have to think that hard. I just have to deliver one message. My message is "Make a Fresh Start, Begin Now".

It is never too late to transform yourself. One of the major things we believe in at Strength Personal Training is that you are wonderful as you are, and we are here to make you even better. Whether you want to improve your eating habits, fall in love with your body again, train for a race, or simply shed some unwanted pounds, we are here to help. What is different about us, as a company, today is we want to be with you on that journey of self-sacrifice, self-admiration, and self-love. We want to be here to hold your hand, if you need it or just be an inspiring voice in the background as you go it on your own.

Follow us on Twitter, Friend us on Facebook, tell a friend, and join our movement: FEEL great, LOVE yourself, HAVE energy, STAY strong, BE healthy, and EXUDE happiness.

And, as always, Expect Excellence.

John Edwin, CSCS
Strength Personal Training
www.StrengthPersonalTraining.com
Mob/Txt: 267-231-7702
strengthpt@gmail.com
Twitter: @strengthpt

Why Boot Camps Rock!

It was a beautiful spring night and I had just finished training 12 clients over the last 14 hours. I was thinking that I had poured all of my passion, charisma, professional guidance and a lot of time into impacting 12 people. I felt both accomplished and unaccomplished at the same time.
I started thinking that I needed to focus on helping more people. I only have 24 hours in a day so training one or two clients in an hour isn't the answer. I started reaching out to highly successful friends who I look to as mentors. The message was clear, it's time to start leading boot camps and make a larger impact on many people looking to get healthier.

10 Reasons Boot Camps Rock!

1.) It creates a friendly, leave your ego at the door environment.
2.) Misery loves company! You can work out with your friends!
3.) It is much more economical, some people can't pay my personal training rates. But most people can afford my boot camp.
4.) It forces accountability! How many times have you planned on waking up early and decided to sleep in?
5.) The workouts are all structured!
6.) It will break your monotonous workout routine!
7.) You will get stronger, leaner, improve balance and coordination and most of all look & feel better!
8.) All fitness levels are welcome; you will go at your own pace, whether you are just getting started or a workout veteran.
9.) Group training tends to push you farther than you would push yourself!
10.) You will reconnect with your inner athlete!

Strength Boot Camps start September 10th.
Get signed up today!
Online registartion available at www.strengthpersonaltraining.com

And if you refer 2 people who sign up; you will receive half off!
So get a couple of friends and let's get started!!!!

See you at Miles Park September 10th

Expect Excellence,

John Edwin
Principal
Strength Personal Training, Inc

STRENGTH BOOTCAMP COMING SEPTEMBER 2012!

Looking to:
Increase Strength, Challenge Yourself, Burn Fat, Increase Energy, Have Fun, See Results and Get in the Best Shape of Your Life?

Then STRENGTH BOOTCAMPS is what you have been looking for!

Begins the week of September 10th, John will lead you in an intense and challenging 45 minute workout!

Camps will be held at Miles Park (Intersection of Germantown Rd. & Joshua Rd., Lafayette Hiil PA)

Two Sessions Available:

Monday/Wednesday, 6:15-7:00am

Tuesday, 5:30-6:15pm/Saturday,8:15-9:00am

5 week sessions, 2x/week = 10 workouts for only $125

Please email John at strengthpt@gmail.com or call 267.231.7702 to register

Establish a Strong Plan of Attack!

When people go to the gym to workout most of them (not all) run into some problems.

Here are a few examples.
A girl (let's call her Jane), walks into her gym and gets on a piece of cardio. She decides she is going to run for 30 minutes and then work with weights for 30 minutes. Jane is on the treadmill for 15 minutes and starts thinking about all of the stuff that she needs to do that day, and realizes she also is starting to get either tired or bored. So Jane wraps up her running at 20 minutes and then goes over to the dumbbells. She starts looking around at what other people are doing and decides to mimic others who are exercising around her. Instead of lifting for 30 minutes she cuts out at 15 minutes, does a few crunches then stretches and leaves.

Here's another example, (let's call him Jack) Jack walks into the gym and goes straight to the bench. He starts out with 3-5 sets of bench and between sets Jack sits idol shaking his protein for about 4 straight minutes before his next set. It takes Jack 30 minutes to get through his sets of bench press and then he decides to go to the leg sled/press. Jack stacks on as much weight as possible and spends another 30 minutes there. He finishes with a few sit ups, grabs another protein shake and leaves.

Now I was being sarcastic with my examples but they aren't too far off from how most people approach their workouts.

The Solution to the First Example is to come out with a plan. I see it all the time, people walk into the gym completely clueless of what they will do for their workout. So they pick exercises at random and wonder why they don't experience results!!! If you want to truly experience results; pick a goal. I tell clients all the time to go on www.active.com and sign up for something. This will give you a date to be prepared for a physical test. Then educate yourself or hire a professional trainer to get you started on a plan of attack. This plan should be mapped out all the way to the date of your competition.

The Solution to the Second Example is to constantly change your routines. Don't fall into a routine where you find yourself doing the same exercises on the same days every week. You need to change your workouts every few weeks and really challenge yourself. Don't take long breaks between sets. If you need to rest; make it an "active rest" by doing jumping jacks, jump rope, burpees, squat thrusts, push ups, crunches, etc. Our bodies are build so much stronger and more durable than many believe, and the more we push ourselves; the stronger and more durable we become!
A few of my favorite websites are www.rosstraining.com www.crossfit.com www.ihpfit.com and www.smarterteamtraining.com

Have a great rest of the summer and remember to ESTABLISH A STRONG PLAN OF ATTACK!!!

Expect Excellence,

John Edwin
Principal
Strength Personal Training, Inc
267.231.7702
www.strengthpersonaltraining.com

Jump Start Your New Years Resolutions!

Dear Friends,

In September, the PHL Hot List named me one of the Top 5 "Best of" Personal Trainers in Philly 2010! I am both humbled and honored at the amount of votes that came in. So Thank You!!

With the Holidays among us; it's easy to justify eating more and working out less. After researching articles and studies the average American gains 1-7 lbs from Thanksgiving through the New Year. Even people who don't gain scale weight usually notice a change in their body composition (muscle/fat ratio).

Over my 10 year career as a fitness professional; I've noticed that gyms are dead in December and get very busy around mid-January. Why not get an early jump start?
Take a minute right now and ask yourself; "Am I completely satisfied with my state of health and fitness?" If your answer is "No" (and I'm guessing most people will answer no) then let's do something about it. Do not let another month go by!
My friend asked me the other day, "What are good foods for me to eat to lose weight." My response, "Everyone knows what is good and bad to eat. Weight loss isn’t rocket science. Donuts, fast food, candy, etc. will make you gain weight. Fish, lean meats, vegetables, and good complex carbohydrates will help you lose weight." Here are simple equations;

Caloric intake > Caloric expenditure = Weight gain
Caloric expenditure > Caloric intake = Weight loss
Caloric intake = Caloric expenditure = Homeostasis (metabolic equilibrium)

I always say "View food as fuel for your body." People don't put anything other than high grade unleaded fuel in their cars. Just like we should only put healthy, high quality food in our bodies.
Remember; when it comes to getting fit there is no quick fix. If you lose it fast; you can gain it right back. You have to commit to good old fashion consistent hard work to be healthy. Eating right will shed the scale weight and exercise is your catalyst! If you desire to be in shape, and that word is and should be subjective, then do what in shape people do. Exercise 3-5x a week, eat healthy and have fun. Don't commit to 6 or 8 weeks; commit to a lifetime of health and fitness!
"Fitness adds years to your life, and life to your years."

P.S. if you like this blog; click "follow" in the top left corner, and feel free to post on your Facebook. Let's motivate our family and friends to stay healthy this Holiday Season!!!

Merry Christmas and Happy Healthy New Year!

John Edwin