Want Photogenic Legs for the BET Hip Hop Awards Weekend?

Ladies, the 2009 BET Hip Hop Awards has descended upon Atlanta, and it is a weekend full of parties, networking and awards. With a schedule that is jam packed with appointments and last minute wardrobe decisions, it can be easy for you to forget the detail that can give you that added “boost” of confidence as you stroll the entry way into the BET whirlwind.

What is the added “boost” that I am referring to? It is your legs. The image of fit legs captures the attention of onlookers and cameras. It sends the message that you mean business and are about your business.

So what happens if you haven’t invested the time and attention into prepping your legs to be on display this weekend? Well, this is where I come in. I have listed below two exercises that you can do to give the illusion that you haven’t missed a beat at the gym.

Chair squats: Grab a chair. With your feet together, sit down in the chair and stand up. Repeat this motion for one minute. Spread your feet wider apart, and repeat the same motion. By alternating the positions of your feet, you can do a variety of squat motions that will help to build different muscles in your legs.

Leg Extensions/Curls: If you have access to a gym, you can do leg extensions and curls on the machine. Set the resistance to a level that is comfortable for you, and do a high number of repetitions. If you don’t have access to a gym, you can use leg weights instead. Sit down in the chair and extend your legs up and down. To complete your leg curls, lie on your stomach and curl your legs inward.

In between each of these exercises, make sure you are running in place or continuously stepping up on a box so that you can include cardio in this training routine. The weight training from the two exercises above combined with cardio will allow your muscles to look more toned.

For those who want to take it a step further and receive the “diva treatment” like Ciara or Khandi Burruss, swing by Energy Fitness on Friday, October 9th from 9:00 a.m.-2:00 p.m. We are offering FREE body specific training so you can be fit for BET Hip Hop Awards Weekend. Energy Fitness is located at 1021 Northside Drive, inside the Complex ADC building.

FIT FOR THE BET HIP HOP AWARDS RED CARPET

The 2009 BET Hip Hop Awards has pulled a fast one on you! A few months ago, you made a promise that you would be at your best for the red carpet. However, life happened. You lived in the studio. You were too busy chopping it up at business dinners. Or, you were just too tired to drag yourself to the gym.

Now, it is 48 hours before the big event weekend, and you are feeling a little less confident about turning heads and getting numbers. I am here to tell you that it is not too late. I have a few tricks up my sleeve that can make you “appear” to others that you have been putting in your time in the gym. There is not a one-size-fits-all strategy so I have listed below the training program I would give to 3 of the biggest bosses heading to the 2009 BET Hip Hop Awards this year.


Akon:

For Akon, we can do a total body, circuit training session. It will target every muscle in his body and sculpt those muscles. Alternating between push-ups, stepping on a box and doing body squats will make sure the muscles bulk out a little bit more.

T-Pain:

With T-Pain, I will place more emphasis on the cardio than the body weight workout. On the weight portion of his workout, we will have him doing high repetitions on bench press, curls and dips. The high repetition weight training, combined with a variety of cardio exercises, will minimize the swelling in T-Pain’s muscles so he has more of a lean effect.

Jazze Pha:

My training plan for Jazze is to do strictly cardio. I don’t want his muscles to swell, and I don’t want his posture to lengthen out (from weight training) which would cause his weight to protrude. The goal is to engage him in strenuous cardio to get him breaking a good sweat while monitoring his response so we can avoid triggering any pre-existing health conditions. Lastly, I would encourage Jazze to spend the day drinking at least 1 gallon of water and make a quick trip to the sauna. If you have more water in your body when you go to the steam room, you will sweat more which will cause you to release more toxins and lose more excess water weight.

For those who want to take it a step further and receive the “boss treatment” like Akon, Devyne Stephens and TI, swing by Energy Fitness on Friday, October 9th from 9:00 a.m.-2:00 p.m. We are offering FREE body specific training so you can be fit for BET Hip Hop Awards Weekend. Energy Fitness is located at 1021 Northside Drive, inside the Complex ADC building.

E-Fit Nation Player of the Week: RB Rajion Neal

After much deliberation, we have settled on a selection for E-Fit Nation's 1st Football Player of the Week. The golden pigskin goes to running back Raijon Neal of Sandy Creek High School. Courtesy of GA Varsity.com, I have included the details of Rajion's breakaway game.

Mississippi State RB commit Rajion Neal scored five total touchdowns and had around 150 rushing yards in his Sandy Creek (Ga.) team's 43-6 shellacking of Whitewater.

Neal got off to a hot start and never really slowed down, notching four touchdowns on his first five touches of the first half.

The four-star running back commit is one of the state's top prospects and he certainly showed why. Three of his touchdowns came on the ground and two of his scores on long kickoff returns.

Neal is 5-foot-11, 210 pounds, and reportedly runs a 4.44 second forty yard dash. He runs with speed and power (he can squat 500 pounds and benches 350).


He is one of 2010's top players, but he took himself off of the market with a commitment to Mississippi State back in August. He also held offers from East Carolina, Kentucky, Louisville, Middle Tennessee State, Southern Miss, Troy, Tulane, and Western Kentucky.

He now has over 700 rushing yards on his senior season.

His Fighting Patriots are now 4-1 and ranked fifth in Georgia's 4A classification.

Best Cellars Dinner Raises Money for Cancer Research

On Saturday, I joined some of Atlanta’s top wine collectors to sample wines from their private collections at the inaugural Atlanta’s Best Cellars Wine Dinner. The event was held at the Ritz-Carlton, Buckhead, and the evening included a gourmet four-course meal and silent auction. Proceeds from the event raised money for the T.J. Martell Foundation’s cancer research fellowship grant at Emory’s Winship Cancer Institute. To learn more about how you can participate in this charitable event next year, go to www.BestCellarsDinner.com

Pro Figure Competitor Melody Melton Gets Lean at Energy Fitness

A little while ago, Melody Melton began training at our gym. I always like when we have female professional athletes come to our facility. They always have their own special way of raising the bar for all of the clients that watch or train alongside them.

Melody is a professional figure competitor. She stumbled into the sport while training with Carlos Jordan of Ultimate Bodies. Since participating in her first tournament, Melody has placed 1st at the 2006 NOPI Nationals, 2007 World Bodybuilding & Figure Championships and 2008 Southern NGA Regional Championship.

Melody’s training goal, for her participation in tomorrow’s 2009 NOPI NGA World Bodybuilding & Figure Championships, was to shock her body with added cardiovascular and plyometric training at Energy Fitness. I am confident that the judges and audience will recognize that she has upped the ante for this year’s competition.

I had a moment to catch up with Melody so she could give the readers insight into her experience at Energy Fitness and advice as to how you can one day join her on the stage.


How did you find out about John and why did you decide to add him to your fitness preparation for your upcoming competition?

My good friend Devyne Stephens suggested that John may be a good addition for my regiment so I could shock my body and do some things that I wasn’t used to doing. I have the weight training under control. However, John’s training concept is very different. When you are weight training, you are restricted to working one muscle at a time, but with John you are working several muscle groups simultaneously so I think it has helped me as far as leaning down.

For those who are interested in becoming a figure competitor, what are the steps that they should take?

1. You need a good weight trainer who knows how to properly train a woman’s body for figure competition. There are a lot of good trainers out there, but they may not know the training style that is needed to develop a woman’s body for a figure competition.
2. Your diet is really big. It is important to stay on a strict, really low carbohydrate eating regiment.
3. Get with a figure coach. Presentation is everything on stage for women. You want to get out on stage and look like a professional, hitting your mandatory poses on point. Your figure coach will assist you with your presentation, poses, smiling. It’s hard to be on stage smiling and holding these poses. It takes a lot of practice. Women think that we are on stage and it’s easy. No, we are up there in pain. It hurts holding those poses. We are tired and cramping up. We have these beautiful smiles on our faces when we really just want to eat!
4. Go out there and try to have fun. When you get to a point where it is stressful for you and you are not competing for the right reasons, it’s not fun anymore. It’s your sport. It’s your hobby. Just do your best.

Catch Melody in action at the 2009 NOPI NGA World Body Building & Figure Championship tomorrow at the Gwinnett Performing Arts Center. Competition begins at 6:00 p.m.

DJ Mami Chula Works It Out!

NFL Rookie Duke Robinson Returns to Prepare for the Panthers

I had the pleasure of meeting Duke Robinson as a senior in high school. My goal was to get him ready for the next phase of his athletic career-Offensive Lineman at Oklahoma. A few weeks ago, he returned to the gym to get prepare for his new team, the Carolina Panthers. Duke stopped by to share his thoughts on my brand of training and how other athletes can follow in his footsteps.

How did John’s training help you transition from a high school player to a college player? John showed me and prepared me for my college training. It was tough, hard nosed. He had me ready when I went to school, and I started all four years.

What are some of the reasons that you are still working with him? I need challenge, physical toughness and that push that he gives.

How is his training different than other trainers that you have worked with? John’s training is more intense. He isn’t going to let you get off easy, give up or stop. At most places, they let you chill out for a minute and then come back. John doesn’t want to hear all that. He wants you to get in the mix right now.

What are some of your individual goals going into camp and the upcoming season with the Panthers? My goal is to get in and play a big role, which is something that I think that I can do right off the bat. Also, I want to go there in the best shape of my life. I think John’s training will have me mentally and physically ready by the way he pushes me, the things he’s telling me and showing me(my footwork, hand placement, etc.). A lot of places train you just as an athlete, but John covers all aspects

What advice do you have for some of the younger offensive linemen? My biggest thing is to never give up, no matter how hard it gets, because it’s going to get hard. It isn’t easy, and at every level there will be challenges. [You must] have a lot of self-motivation, and surround yourself with good people

Are You Ready? Panther’s Jonathan Palmer Gives His Tips

I like it when my NFL guys bring a friend to training. I call it a 2 for 1. Two athletes, 1 intense welcome-to-my-gym workout, and lots of war stories to share.

Jonathan Palmer, an offensive lineman for the Carolina Panthers, joined his friend Marcus McNeil at Energy Fitness this summer. His first impression of me, “what have I gotten myself into?” Let’s just say our sledgehammer and punching workouts will have him moving quicker in space and edging out the competition this year.

Before heading to camp, Jonathan told me how the younger players can be ready for the pass block and the next opportunity to shine.

What is some advice that you can share with the younger offensive linemen?
My coaches always taught me in pass blocking to be patient. When you start to rush that is when you get beat.

What is some important general athletic advice that you received?
Nothing replaces hard work. No matter how much ability you have if you never put the work in, it will never show.

Any other words of wisdom you would like to pass on?
The main thing is that you remain focused. You are going to have your bumps in the road (injuries, coaches, not receiving playing time etc.). However, if you stay focused and work hard, you are gonna get that opportunity, and when you do, you are gonna
shine.

Follow Jonathan and the rest of the Panthers as they take on the Philadelphia Eagles on Sunday, September 13th at 1:00 p.m. on Fox Network.

Offensive Tackle Marcus McNeill Offers up the Scoop on Energy Fitness

The Eastside made its way to the gym this July. Decatur’s own Marcus McNeill wanted to give me a test run, and decided to stay….at least until open day for camp! He offers up the scoop on my training and how you can be just like him.

1. I heard about John through the grapevine. A lot of guys in the NFL use him, and I decided to test him out.

2. I think he has me in better shape than I have ever been going back into camp. [His training] is a total body workout. John works not only on weight training but trains your body to be fit.


3. I like the way that [John] works out because it’s continuous. Many times when you workout with other guys you might workout but then you have a lot of leisure time to sit around and talk. When you are training here, as soon as you walk through the door, you are working until you leave.

4. A lot of the things that [offensive linemen] do on the field has to deal with your core and your balance. John really works all that. Regardless of the workout, you will get a good core workout develop good core strength.

5. You have to really stay focused. Sometimes it’s easy to go astray, especially in metro Atlanta. I think what John has going really helps out a lot of kids that have great potential.

Marcus is back in action with the Chargers today against the Oakland Raiders at 10:15 p.m. EST on ESPN.

Miami Dolphin’s Jason Allen Spells His Formula for Success

This summer marked my second off season training stint with Jason Allen, a defensive back with the Miami Dolphins. As product of the Tennessee Volunteers, he learned about me from my brother Jamal; and decided to give my hands on, nontraditional training methods a try.

He put in his share of work in the gym, on the bike, in the sandpit, at the track and on the trail. Jason even tested his limits with a few visits to our Hip Hop Cardio dance class. Before heading off to camp, Jason sat down to give me his ABC’s for success.

A. Advice for the Future Footballers:

“There is no room for excuses. I came from a small town where I didn’t know of anyone who went to the NFL or NBA. The only thing that I had was the sled and the hill. I put the sled on my back, put the weight [on it] and just worked out on the hill. Also, I did extra things in the weight room [such as] bench press and squat machines. I can’t discount the God given talent that I had but that can only take you so far. At the end of the day, hard work, dedication, discipline and determination to get a job done are pieces of wisdom that I received and I take to heart.”

B. Benefits of Energy Fitness:

“John specializes in different [training] techniques. He makes sure you are working on the small things-lateral movement, speed, stretching and working muscles that you normally overlook. These are some things that other trainers [don’t do] and these little things help to prevent injuries. Also, John’s focus on quick twitch muscles, hand and foot movements are necessary to my development as a defensive back. He gives me individualized attention and makes sure I am doing the right things to make myself better on the field.”

C. Cultivating the Community:

“Once or twice per year I head down to Muscle Shoals, Alabama to train with my high school team. I give the [players] different techniques and drills they can use to make them better players on the field.”

Watch Jason and the Dolphins take the field against the Tampa Bay Buccaneers on August 27th at 8:00 p.m. on Fox network.

A DTLR Sample

In case you missed out on the free DTLR football camp this summer at Hallford Stadium, here is a sample of what is in store for summer 2010. Enjoy!

We Live Up to the Hype!

It is common to see trainers and clients from our gym wearing t-shirts that read, “It’s not the workout, but the intensity.”

This marketing tag line has an interesting origin. I have had many initial conversations with clients where they explain their previous exercise regiment. However, once we perform their identical workout, it becomes evident that their previous training lacked the intensity needed to create the results that they desire.

At Energy Fitness, our level of intensity is not a verbal one. It is purely physical, and because I am, in many occasions, doing the drills right alongside the clients. There is no question that the level of expectancy in a client’s workout is attainable.

Some may question why we have such a high expectation level for our clients. I believe that there is enough information available to the public so everyone can become active. However once you are participating in some form of exercise, it is time to up the ante and strive towards a higher level of fitness. Our goal is not simply train you to do advanced drills, but to build a healthy lifestyle.

Our philosophy benefits our clients in several ways. First, their level of expectation increases. They expect a difference in their energy level, physical appearance, and outlook on life. After enduring multiple sessions with us, they know change is inevitable. Secondly, it prevents clients from paying monthly fees, but not taking advantage of our services. In the back of their minds, they know that it will be a steep hill to climb to return to their level of fitness if they take a month off. Lastly, our training exercises work different motions simultaneously. As a result, we move our clients quickly past the soreness stage and help their bodies to adjust to their new level of training.

What is the result? A gym that lives up to the hype, and clients who keep returning for more!

How To Move Your Cheese

Throughout our developmental years, we participate in activities that require us to repeatedly run, jump and squat. However as adults, many of our occupations force us to remain in stationary positions for long periods of time.

One consequence of a decrease in activity is that we tend to not work certain muscles as much. As a result, our bodies begin storing fat in these areas. A common place that our bodies tend to store pockets of fat is the areas in and around the hamstrings and glutes.

These pockets of fat resemble craters and are affectionately called “cottage cheese,” or “cheese” for short. The appearance of “cheese” has caused many women to eliminate shorts from their wardrobe.

Do not let your wardrobe suffer from an easily curable condition. A good mix of resistance training combined with cardiovascular exercise can move your cheese in no time flat!

At our training facility, we begin our clients with leg curls, lunges and a variation of squats. As their bodies become accustomed to these exercises, we incorporate other multi-functional drills.

In case you want to begin your cheese relocation in your own home, I have listed two exercises that you can do.

Chair squats: repeatedly standing up and sitting down in a chair will best replicate the basic squatting exercise.
Leg Curls: Lay on your stomach. Extend your legs out, and then curl them in. To take it a step further, use ankle weights or a resistance band.

Remember, moving your cheese takes force (resistance) and movement (cardio). This anti-cheese prescription will give you smooth thighs and make people twice your age wish they had your genes!

OBSTACLES TO SUCCESS: Your Weakness is Your Strength

My experience in and around professional sports has allowed me to witness firsthand a number of obstacles that prevent athletes from achieving their goals. I want the opportunity to pass on some words of wisdom to my younger clients who have the chance to be a member of this exclusive club.

Today, I want to tell you about the strength of your weakness. It is common practice for athletes to work on their best athletic attributes. If they are known for their speed, they run sprints. If they are known for their upper body strength, they are lifting the heaviest weights.

Unfortunately, the idea of minimizing your weaknesses by focusing on developing the areas that you excel in is flawed.

Every athlete has areas of improvement. It is important that you invest the time to work on these areas, and surround yourself with a mentor, coach or trainer that will push you to be in the best in your position and in your sport.

Michael Jordan, Tiger Woods and countless athletic superstars spent hours working on their game. Why shouldn’t you?

Shake Up Your Routine

Two years ago, I decided to shake up my routine. My training regimen incorporated swimming; weight training; running and cycling, but I felt that I needed something else. It was at this time that I had the grand idea to create a fitness dance class.

Dance class?

Initially, I received a lot of strange looks from clients and trainers alike. However, once the first class was over, word of the class spread like wild fire.

In each class, I make sure we work the entire body. First we use the foot taps to work the ankles and their corresponding quick twitch muscles. Then, we move to the hip flexors, waist and upper body while keeping beat to the latest Hip Hop and R&B tracks.

To cater to the diverse participants, I make sure that our movements are appealing yet challenging to everyone. The rivalry between our male and female class members always adds an extra dose of entertainment.

If you want to shake up your routine and break the monotony of your workouts, join me on Tuesdays and Wednesdays at 6:00 p.m. for our high cardio Hip Hop dance class. I guarantee that this $15 investment will pay off not only for your fitness, but for your moves!

Camp Hour

Hey everybody. Would you like to get a small taste of camp without the weeklong commitment? If so, join us today at the Energy Fitness Bootcamp. We treat our clients to a variety of innovative drills that will get you ready to look your best this summer. Here is a small clip from yesterday. Come at your leisure and join us for an hour. We will be outside at 1021 Northside Drive until 7:00 p.m. today.

Need Quick Feet?

Fast twitch muscles are extremely important when participating in athletic competition. Here's a short clip of one of our Energy Fitness trainers showcasing some of the footwork drills that we do at our facility. Check Jay's footwork!

A Sensational Start

When we have athletes train at the gym, one area that we target is the start. A start is an important component of an athlete's running pattern.

In different sports there are different types of starts. A track runner uses a starting block in a number of events. Football players have a specific start position that they use for their freestyle 40 yard run. Soccer, tennis and field hockey player require their bodies to go from a resting position to a maximum speed it the shortest amount of time. Therefore, their starts are different from that of a track or football athlete.

A start consists of three elements: an explosive first step, technique and power.

For our football players, we hone the explosive first step and technique aspects of their 40 yard runs. Is the athlete utilizing their arms and shoulders properly? Are the legs coming up and going down as quickly as possible? How many steps are they taking before their body raises up?

With the athletes that need to go from a resting state to another point as quickly as possible, we zero in on their explosive first step and body misdirection control. How is the athlete pushing off with their lead foot? Does the athlete have a strong enough core to sustain their speed? Can the athlete adjust their body to sudden stops and turns?

Our goal is to help each athlete to understand the answers to the questions that we ask. It allows the athlete to develop each aspect of their start, and it helps them to learn their unique push-off and leg turnover characteristics. The end result is an athlete that can move efficiently and quickly to their desired destination with the immediate trigger of a sensational start!

Get A Rope!

Are you looking to get back in shape for the summer? If this is you, walk to your garage and pull out that often overlooked jump rope.

Jumping rope will provide you with a good dose of cardiovascular, coordination, plyometric and breathing technique training. At Energy Fitness, it is common practice for us to include jump ropes in our training sessions.

We have three types of rope that we use. Our thinner, speed rope forces our clients to turn the rope quickly and move their feet faster. The medium rope works the wrists and arms because it is harder to pull overhead. Lastly, our heavy rope helps to develop the shoulders, wrists and forearms. By using each of these ropes, our clients develop a variety of targeted body areas and learn how to adjust their coordination to each particular rope.

Go out today, and get a jump rope. It is a quick, cost-effective and multi-functional way to get ready for vacation season!

All in the Hips

When an athlete walks into my gym for the first time, I can guarantee that they do not know the relationship between their hips and their athletic performance.

Training manuals spend little time on the subject, and athletes hear repeatedly that legs, glutes, abs and upper body development are the keys to their development. However, this is not the case.

The hips are located on both sides of the body in the area below the waist and above the thigh. This ball and socket joint and the muscles surrounding this area are intricately linked to the body’s core, lower abs and legs.

Hip development is vitally important because it allows an athlete to control lower body direction, power and speed. This control is important because athletes are constantly changing directions and speed during the course of play.

To develop hip mobility, flexibility and strength, we incorporate static stretching and a combination of hurdles, plyometric boxes, ladders and cones into our multi-functional drills. These exercises allow our athletes to understand the proper way to move quickly and efficiently within their sport. Secondly, it prevents them from enduring unnecessary injury due to over reliance on other body parts.

Do you know an athlete that wants to improve his or her performance? Tell them, it’s all in the hips, and send them to me on Northside Drive. We can make sure to get them up to speed!

Wonder Woman Strength

Many of the female clients that come to the gym are Wonder Women. They work jobs, raise kids, attend school and still pencil in time for me.

However, there is a common misperception that I am going to turn them into an overnight Incredible Hulk when I hand them the dumb bells!

I am a firm believer in developing my clients in a balanced way. Most women will work on their lower bodies much to the detriment of their upper bodies. It is not until gravity begins to affect their breasts that women begin to revisit the conversation.

To immediately incorporate an upper body workout into your training routine has several benefits. First, it will provide your breasts with an enhanced lift, warding off the dreaded fall in the pectoral area. Secondly, a strengthening of your shoulders and upper back area will give your hips an “appearance” of being smaller. It is an amazing 2 for 1!

Come visit me at Energy Fitness on Northside Drive. We can get you started with the basic push-up, tricep press and core work to help you showcase your amazing 2 for 1 in time for summer.

Meet E-Fit Nation: Qiana

Sometimes there is a huge misconception about my gym. It is not a merely a training ground for football players.

Over the years, I have had the opportunity to take a number of athletes to that next level in a variety of sports. Therefore, I want to introduce you to a current member of E-Fit Nation.

Qiana is an international soccer player. She joined our gym in 2006 after rehabbing at Georgia Tech following her second ACL reconstruction.

Qiana worked nonstop with us until her departure in 2008 when she received an opportunity to join a women’s team for Team Chicago Brasil, a soccer club based in Rio de Janeiro, Brazil.

Now, she is back at the gym training until she returns to international play. I wanted her to let you know in her own words why she joined E-Fit Nation.

J: Qiana, why did you come to Energy Fitness in 2006?
Q: I was looking for a gym that would help me accomplish several objectives. First, I wanted a training facility that would help me to quickly regain my range of motion and teach me how to warm-up, jump, turn and land properly so I can prevent future non-contact ACL tears. Secondly, I wanted to receive intense training that would incorporate unconventional training methods. Lastly, I wanted a facility with a proven record of success.

J: How has the training at Energy Fitness benefited your development as a soccer player?
Q: The coaching staff at my club in Brazil was literally amazed with how fast I was able to recover to defend against long balls and crosses. I attribute this to all of the work that Jon, KB and Jay did to zero in on perfecting my running form, fast twitch muscles and change of direction response time.

J: Why should other athletes consider Energy Fitness for their athletic development?
Q: Personally, I believe that there is so much to gain from working with John and his staff. They have a high level of expectation, and they push every athlete beyond their limits with their cross training drills. You learn so much about your body and the importance of hip strength and mobility and using your arms and shoulders to drive your legs. Their brand of training will give you an edge regardless of the sport you play.

J: Do you have any parting words?
Q: I cannot say enough about the training at Energy Fitness. I look forward to training with other highly accomplished athletes each day. Energy Fitness is the sole reason that I still maintain my off-season residence in Atlanta. Thanks John.

Swag Your Way to Combine Success

I have had the opportunity to participate in and attend countless sports combines. Without fail, I can point out the athletes that will stand out from the pack before the event begins.

Some times, a facial expression tells me that they are getting “in the zone.” Other times, an athlete’s stance sends me a message of subtle confidence and aggression. Several times, it is an appearance of having “everything in order,” from their identification materials and paperwork to their training gear. In a group of 100 athletes, about 20 individuals will possess these attributes.

How can you become a member of this coveted group? You must have swagger.
Swagger (known as swag) is a person’s appearance and style. It is the way you carry yourself.

All great athletes have swag. They exercise discipline in the way they dress. They conduct themselves with confidence, and train with intensity.

Whether you are a high school or collegiate athlete, I consistently work to instill the importance of discipline. When an athlete masters discipline, everything else will fall into place, and they will turn heads before the first drill starts.

Here is a short list of ways you can improve your swag:

Good Posture
Proper athletic attire
Be observant of surroundings.
Placing yourself in position for opportunities.
Position yourself in the front of the group.
Communicate well.
Monitor your body language.
Be approachable.

My Life with Peanut M&Ms

Many clients come to the gym, and only have the luxury of hearing me yell training directions. It may cause some of you to think that I don’t have the same temptations as you do.

I want to set the record straight. I do splurge in my diet. My training schedule is so intense that I allow myself to have a daily treat-one pack of peanut M&Ms. Of all the treats that I could possibly select, peanut M&Ms won out. I know you may have questions about my peanut M&M craving so I included a recent interview about my daily ritual.

How long have you been eating a daily pack of peanut M&Ms?
About 11 years

How did this habit get started?
I always believed that there is something everyone has a craving for. This is one of my little treats. I work out hard. I do what I am supposed to do.

Do you eat the plain M&Ms or just the peanut?

I only eat the peanut.

Do you have a favorite color or do you love them all equally?

I love them all equally.

Do you have a certain time that you eat your M&Ms?

I usually eat them at noon.

Have you ever missed a day of not eating your pack?

I have, but it wasn’t by choice. They were not available.

Do you share your M&Ms?

No, I do not share them.

To Wear Or Not To Wear: Sauna Suits

You ever notice when some clients swish past you in one of those vinyl outfits at the gym? It seems as if they are sweating quite a bit more than you, and you are wondering if you are out of the loop.

The vinyl shirts and pants are called sauna suits, and many people are clueless as to their purpose and benefit. The sauna suit is a beneficial training accessory because it helps your body to burn more fuel.

The vinyl fabric insulates your body like a house, which causes the body to burn more food during your training. If food is not the immediate fuel source, then the body will begin to burn stored fat. As a result, weight loss will occur in those areas that are insulated by the sauna suit.

The common perception about the sauna suit is that it causes the user to only lose water weight, which is regained upon hydration. However, weight loss from water depletion is not the purpose of the sauna suit.

I always encourage my clients to hydrate prior, during and after their training sessions to avoid dehydration. Also, by staying hydrated clients will experience more perspiration. These high levels of sweat will allow more toxins to be removed from their bodies during the course of our session.

The benefits of the sauna suit are two-fold. It helps you to heat your “house” to the highest temperatures quickly to burn food and stored fat. Also, the suit will generate large amounts of perspiration which will rid the body of toxins.

It is a great addition to any client’s training regiment regardless of their fitness level. You can find the sauna shirts and sauna suits at your local sports retailer.