Monday, July 12, 2010


So today I started persuing my Master's Degree in Health and Wellness with a concentration in Sports Performance and Injury Prevention. It is a 13-month program and is completely online from California University of Pennsylvania. Throughout the program, I will post some interesting facts I learn so everyone who is interest in some fitness tips can learn with me.

I posted a poll question today about fitness in your work place. I know for a fact that the Heinz Corporation right here in Pittsburgh has great benefits for their employees regarding being healthy. If anyone else's place of work has anything related to fitness, please respond to this post and let me know. I'm curious what employers out there see the importance of having healthy employees. In the long run, it saves the corporation money on health care and provides for a much greater work environment.

Here is some good reading for everyone today. I'll have some good EOD's later this week along with another Client Profile.

Wellness Coach

Successful Wellness Programs

Article on Corporate Wellness

Thursday, July 08, 2010

EOD - Sled Pushing

After a little bit of a layoff, the exercise of the day is back with a really intense lower body exercise called sled pushing. This exercise is utilized by every football team from high school to the pros because it works your entire lower body while giving your legs the power needed to explode from a stationary position to a running (or blocking in football) position.

For women who are looking to tone their butt, this is an excellent exercise because that is the primary muscle working here. In addition to the glutes and the rest of your legs working hard, you have to stabilize your core and your upper body in order to push the sled with your legs which is another great way to get stronger.

It doesn't matter if you have a real sled outside or if you are inside in a gym, you can get the sled pushing motion just by pushing a weight plate as demonstrated in this video. You can even take two dumbells and put them on a flat surface and push down on the dumbells to move the flat surface across a floor.

Watch the video, try the exercise. Get creative in what you use for a sled. Let me know the results!

Tuesday, July 06, 2010

Setting up a Routine

I find it's always better to write down your weekly or monthly plan for your workouts before you head into the gym every day. Knowing what you are going to do ahead of time gives you a much more efficient workout rather then winging it and going in without a plan.

There are many different options when it comes to writing out a weekly routine. Some people have 3x/week plans, while others have 6x/week plans. Whatever it is you do, the main ingridient to being successful is to be consistent. Follow your routine as best you can.

Here is the routine I started today. I got it off of Muscle & Strength Online. They have a lot of routines here for everyone from bodybuilders to losing weight.

I always find it helpful to also write down my progress. So everytime I finish a set, I write down the weight I used, the number of sets I did and how many reps I did. This way you can track your progress over a period of time. Make it your own little journal. Not only with it show you when you need to increase or decrease weight but physcologically it gives you a little boost to see your progress. Check out these templates to use for yourself.

Lastly, I believe working out with a partner is much better then working out alone. This is why people who have trainers tend to see much better results then people who work out alone. So find yourself a trainer, a friend or someone you met in the gym to workout with and increase the effectiveness of your workouts.

Check out these 10 great ways to improve your workout.

Monday, July 05, 2010

Fireworks in the Burgh

I hope everyone had a great 4th of July. I always take long weekends like this to rest my body from all the hard work that's been done in the gym over the last few weeks. It's important for your body to rest so take holidays like this to forget about the gym or running or anything else and rest your muscles because come tomorrow, the hard work begins again!

Anyway, I took in the fireworks in Pittsburgh yesterday from one of the greatest city views IN THE WORLD. On top of Mt. Washington, you can overlook the entire downtown Pittsburgh area including Heinz Field, PNC Park and the tons of bridges Pittsburgh has to offer.

The best part about the 4th of July on Mt. Washington is that when the fireworks are shot off from the Point in Pittsburgh where the Three Rivers meet, you actually look down to the fireworks. Its a unique view for a great American tradition.

Enjoy a couple minutes of the action.

Thursday, July 01, 2010

EOD - Wall Ball Toss

Today's Exercise of the Day requires two things; a medicine ball and a wall. With the Wall Ball Toss we get a nice dynamic, power ful exercise with uses movements in the legs, core and shoulders/arms. The Wall Ball Toss can be added in on any day of your exercise week because it fits into the legs, upper body and core categories.

I normally like to end my workout with these exercise because finishing with a power movement will keep your muscles active for the rest of your day. I try not to end routines with anything stationary.

Once again we have my co-worker Audrey demonstarting this exercise.