All posts by Frank Wall

Richard Samuel Meet & Greet


Richard Samuel will be hosting a meet and greet at Georgia Fitness of Suwanee & North Gwinnett on January 6th & 7th @ 5:30pm. Afterwards there will be a sample workout to follow the meeting.

He will be at the North Gwinnett location Wednesday January 6th @ 5:30pm and at the Suwanee location Thursday, January 7th @ 5:30pm.

Meet Georgia Fitness’s new Performance Trainer, a former UGA star running back who will be hosting a sample workout to follow afterwards. Richard was a highly recruited and ranked Division 1 athlete who enrolled into the University of Georgia at age 16 on an athletic scholarship. He earned a Bachelor’s Degree in Education and majored in Sports Management. He was the starting running back for 3 years with several career highlights including the game winning touchdown against the Florida Gators in 2011.


He is passionate about teaching performance skills required to be a top-level athlete as well as the correct ways to train efficiently and effectively. His training methods are based on functional strength & quality of movement. He is a huge advocate of the T.E.A.M method; Together Everyone Achieves More. Bring a friend to hold each other accountable and reach both of your goals at the same time. You will push yourself harder having like minded individuals by your side working together.

richard samuel meet and greet – Georgia’s Richard Samuel with an 80-yard touchdown run at Arkansas early in the 2009 season

Parents, any adults/teens, middle schoolers and high schoolers are all welcome to come. If you have any questions about the meet and greet, please contact Georgia Fitness, call/message Richard Samuel @ 770-547-7675 or contact me for more information. Looking forward to seeing everyone there!алюминиевая посудаплиты газовые недорогоакции на ноутбуки в москвеbinary option marketполигонTrading on the American NYSEбыстрый кредит до 500000контакты банка хоум кредитбанк холдинг кредиткредитная карта кукуруза евросеть оформитьrenault в кредитброкерская помощь в получении кредитасковородылучшие движки для интернет магазинаlifecyclemanagementapartments in florida for saleпрограммаскачать майнкрафт 2 5 2 с модамиbroker metatradermvodych александр лобановский

Delts & Arms | Training Edition

Sorry to say the facility has changed, but I promise it’s only for the better! When it comes to exercise training, I currently have 3 other facilities in Georgia from Suwanee, Sugar Hill and Cumming to offer you top notch personal training and coaching. Visit our Georgia Fitness site to see our other locations.

The weight room at Georgia Fitness Pro is being converted to a mixed martial arts dojo for part of our after school kid’s program and other youth – adult martial arts classes. The turf is still here to use for sports conditioning and skills training. We have several charter busses that will be shuttling kids to and from school in the afternoons. They can enroll in either soccer or baseball at the moment. (Karate, football and other sports coming soon!)



If you’re a parent with children who need some extra curricular activity untill you can pick them up after work, please be sure you visit our Georgia Fitness Pro Kids site for more information. We have a fun and safe after school environment with proven results. If your school is not listed and/or if you would like to know more about how to get your son or daughter started, feel free to contact me. I also can develop custom tailored programs for training and nutrition advice to kids, teens and parents too.


I have the last footage here and 1 more workout after this one to publish. Thank God it’s legs! 🙂 Can’t wait to show everyone that because it’s essential you know the how to train them properly. It’s very common to injure your lower back doing so. Always make sure to do it the right way with some formal coaching first instead of doing it on your own if you don’t know how.

In the mean time, go ahead and enjoy your free personal training session on how I specfically focus on detail for a sample delts and arms workout. I didn’t call it a shoulders workout mainly because I wasn’t focusing on a full routine including more pressing movements overhead.

Alot of the tips and information I put out is on successful methods I have used to help transform my body. It’s also worked for others I have coached and trained as well. Everyone is built a little differently. It doesn’t always make sense to just copy the workout you saw online. It is not based on how your body moves and doesn’t account for any past injuries or limitations you may have. If your body moves freely without pain, be sure to try this workout with a light amount of weight first to see if nothing hurts performing the exercises shown. Other than that, safely give this workout a go!

Eat Clean, Train Right & Stay Strong!

big face watches for menхищники львыпокрывало AcuraLight Options2008 porsche 911 turbo car coverpromoting website on googleкредиты в иркутскедонорский кредит взять москвакредит по одному паспорту иркутскэльдорадо кредит 0 0 24деньги в кредит в кировеtele2 деньги в долгapt for rent miami beachбесплатная юр консультация онлайнcondos aurorasouth beach real estate for saleпрограмма шпионwirelessссылки на сайт2dayтруба черная стальная купить

Are You Eating Enough Calories? – Part 2


I’m going to assume if you’re not eating enough calories in the first place, you’re either just not hungry or you think doing so will help you lose weight. Another few reasons could be that you say you don’t have time to eat, there’s not enough hours in the day to prep your meals or the foods you eat in general just don’t have enough calories for your daily needs. I’m giving these examples as this is what I notice and hear the most often from people. I understand not everyday is perfect.

If you desire optimal health and/or your life depends on it, you should make long term nutrition goals come to life the safest way possible.  As I said in Part 1, if your body doesn’t get the nutrients and calories it needs for everyday functions, fat burning will slow down, you will lose muscle over time and performance in other areas will decrease as well. If you want to take care of your overall health the right way, you’ll have to nourish your body properly and at least maintain 30 minutes of activity 5 days per week.


Keeping yourself famished and/or and dieting too hard past what your body needs for it’s base metabolism is dangerous. Even if you don’t eat junk calories all the time or you feel you eat plenty of food and the meals you choose are super clean, you could still be under eating. There’s two ways to solve this problem. 1st, measure your estimated metabolic rate. 2nd, experiment with a solid meal plan. An equation to use to find a round-about answer for your resting metabolic rate is the Mifflin-St Jeor Equation. This would be based on your age, height and weight. Your real resting metabolic rate can vary greatly depending if you were 200 lbs and 6% body fat or 200 lbs and 50% body fat. Dr. Tyrone A. Holmes states

“Once you have determined your basic metabolic rate, you need to multiply it by the appropriate activity factor to determine your daily caloric needs:

Activity Factor

  • 1.200 = sedentary (little or no exercise)
  • 1.375 = light activity (light exercise/sports 1-3 days/week)
  • 1.550 = moderate activity (moderate exercise/sports 3-5 days/week)
  • 1.725 = very active (hard exercise/sports 6-7 days a week)
  • 1.900 = extra active (very hard exercise/sports and physical job)”

Mifflin-St Jeor Equation(calories/day): (Your resting metabolic rate)

Male: 9.99 x weight + 6.25 x height – 4.92 x age + 5
Female: 9.99 x weight + 6.25 x height – 4.92 x age – 161
weight in kilograms, height in centimeters, age in years

This equation paired with the activity multiplier can give you an idea of where you are at.  The most common place I would go to is Life Time Fitness for a more accurate assessment. They have all of the New Leaf Fitness equipment to perform a metabolic test which generally is inexpensive compared to getting it done through certain doctor’s offices. (If they even have the equipment) Most of the time, the results from the test can even be input into some heart rate monitors for a more accurate calorie burn when you train as well. Again, all tests have some margin of error, but it’s still important to try and find out your own personal numbers so you don’t have to guess as much with your nutrition. Make an appointment with Katrin Gebhard at Lifetime Fitness John’s Creek if you’re in the state of Georgia. She’ll take care of you.

If you’re smart enough with your food & have an idea of what calories you consume in the first place, finding out your metabolic rate may not even be needed. You could make minor changes to the way you eat and start seeing results immediately. For others, this may involve more work to see changes. Every person is built uniquely. Sometimes another person may require more tests to solve a health problem. In certain situations, someone can start adding extra fruit, vegetables, and proteins to their meals causing a possible medical issue to diminish. Food is the best internal medicine. What gets measured, gets improved! Track what you eat and how you train. See what you’re eating now, compared to what your estimated metabolic rate is. You can use those variables to see how accurate the measurement is for you, and the changes you need to make from there.


4,491 sure is a lot of calories! On this day, I had 2 good sized workouts. It was 90 minutes of back in the a.m., followed by 90 minutes of legs in the p.m. If you train more, you need to eat more!

After using this equation, and / or getting a metabolic test to determine a caloric goal to shoot for, experiment with various healthy food pairings. Use helpful apps such as My Fitness Pal to track your food. It makes it easier for a coach or friend to see what you ate for food, and if any changes need to be made  Also, be sure you actively participate in some sort of exercise program as this helps you achieve your goal of burning fat and building lean muscle. See what exercises suit your body, and how do you feel training based on what you are eating. Take pictures to note your progress. Without them, you will not know how much you’ve changed.  If you need help with creating your workouts, I can perform various exercise assessments with you to create a plan based on your body type, how you move, and level of exercise knowledge.

For creating your new habits, eat what you feel is a sensible healthy breakfast, lunch, and dinner. Add in a few snacks if need be. Consume what you think is “plenty of water”. If you have no clue on how much water you are supposed to be drinking, make sure you read my blog on Hydration. Click on the picture below to read more. Portion out all of your food. Measure and journal everything. See what a workout day looks like and also a non-workout day.


Once you have this information, then you can start slowly adding, subtracting or swapping things from your list as need be.  Always check with your doctor first. Get blood work done regularly so you can make sure your hormones are in balance. If anything is off, this can play a critical role in what and how much you eat. Are you stressed out? Do you get enough sleep? How often do you binge on your daily nutrition? These are key things you need to know and think about when gathering all of your information. Bring this material to your nutrition coach / dietitian to discuss your exercise routines, habits, and the way your body looks / feels. Follow some sort of scheduled eating intervals paired with routine exercise regimens. If you see positive changes, great! Keep going! If not, contact me to take a look at where your body is and if you are eating enough calories. What is your goal? Is how you’re eating now working towards the desired look of your body?

1. Erin Coleman, R.D., L.D. Minimum Amount of Calories Needed Per Day to Survive. Jan. 2014. Web. 2 April. 2015.

2. Mark P. Kelly, Ph.D. Resting Metabolic Rate: Best Ways to Measure It—And Raise It, Too. Oct. 2012. Web 21 April. 2015

3. Dr. Tyrone A. Holmes, Ph.D. Losing Weight with Basic Metabolic Rate: The Mifflin-St Jeor Method. Jan. 2011. Web 21 April. 2015

 sexy muscle legsмебликупить бизнес в украинеTrading Sessionsраскрутка сайтовcheap escort girl klоформить кредит онлайн пермькредитная карта кукуруза условия кредитакак оформить кредит без пропискибыстрый займ денег в воронежевзять кредит иркутскхолдинг кредиттонкие ноутбуки hpкупить конфискатPrimetime finance reviewsпоисковая контекстная рекламабесплатноsaminside.orgчто такое landing pagemaster services inc отзывыvsemsmart

Are you eating enough calories? – Part 1


There are people out there who don’t eat enough calories every day. Yes, 2/3 of the nation is overweight and obese. But even that being true, there are some of us that still don’t simply eat enough for what our body demands. Not eating enough calories during the day may run you the risk of damaging your body’s metabolism.  This side effect can be extremely negative leading you to experience dizziness and fatigue. Your body will have to struggle burning fat for energy. Your metabolism will slowly shut down.  In this process, your body will try and hold onto every tiny gram of fat you take in to protect itself. Let’s take a closer look into how a lack or calories can harm you, and what we could do to fix that.

Not eating enough of the “right” calories everyday puts you at risk for becoming nutrient deficient.  This harms the metabolic processes naturally occurring in your body. There is a certain amount of calories your body needs just for it to perform basic daily functions such as breathing, movement and sleeping. If your body is not receiving the bare necessities of nutrient dense calories for basic metabolic functions, it will shut down. Anything else you try to do for burning calories can cause muscle breakdown and a decreased metabolism. When there are periods your body is deprived of food, it considers muscle to be expendable and fat to be necessary. This unfortunately contributes to fat storage, which is the last thing anyone would ever want to do!

How do you know how many calories you need?  Allow me to use this quick reference guide found on


I had to cite this article I found on word for word. “If you’re not supervised by a medical professional, avoid dipping below 1,200 calories daily. Harvard Health Publications suggests women eat at least 1,200 calories daily and men get a minimum of 1,500 calories a day unless supervised by their doctors. Women who eat 1,200 calories and men who consume 1,500 calories a day will likely lose weight. To maintain current body weights, women often require 1,600 to 2,400 calories daily, while many adult men need 2,000 to 3,000 calories a day, according to the publication “Dietary Guidelines for Americans, 2010.” ”

People generally eat more than enough calories in a large meal, rather than portioning those calories throughout the day. Most of the time it is done during the course of dinner. For example, this scenario is somewhat like a bad diet of intermittent fasting from an inactive person. You wreck your metabolism barely having breakfast, if you even get it. Lunch may be healthy, it may be fast food, it may be just snacking until dinner time. By the time you get home, you might want to unwind for a second. You may feel lethargic from a long days work. You don’t have any prepped meals to eat nor do you want to prepare any food yourself. You look for whatever that’s quick & easy. Or, you order take-out not thinking twice about what you’re getting other than the meal needs to be absolutely delicious. Not all of the time is the choice a healthy one.

For some people, If your body has an excess of calories at once and has been famished during the day, it will generally horde any extra calories it doesn’t burn off as fat in case of another drought of food. Without even knowing it, you didn’t get the calories you needed for the day, slowed your metabolism, and increased your fat storage capability. Even if you are an active person who doesn’t eat enough, this could even harm the body causing it to slow it’s metabolism down to compensate for the extra exercise when there is a lack of calories for it’s basic metabolic rate. The way your body stores fat can vary from person to person. Some people gain weight, some people lose weight based on genetics. You can control how your body looks and feels through nutrition and training. You just have to work with what you were given and make it happen.


Trust me, I still get the urge to eat something wild. Most of the time I like to pick one meal on one evening of the weekend and just let loose a little bit. Your physique can afford to do this if you’re in between the 8-15% body fat range. Your body is more of a metabolic machine and can process calories quickly. The more body fat you have, probably the less cheat meals you can get away with. If I happen to get in a large calorie meal during the weekday, my favorite time to do it is usually my second breakfast or post workout. I still have the whole day ahead of me to make use of my extra calories. Even if the workout is late at night, the body can generally metabolize a lot of what you eat post workout if you’re medically fine, you train hard and eat smart. Remember, nutrient timing & your activity level can greatly affect what you can get away with eating that may not always necessarily be deemed healthy.

Stay tuned for Part 2 where I discuss 2 ways to solve the problem of not eating enough calories!indian creek апартаментыдикі племена африки відеофирмы кухонной посудыPrimeTime FinanceFMtrader reviewYokohama Geolandar G902кредит студентам без работысервис кредитденьги в долг 1000 рублейдиваны недорого в кредитдебет 26 кредит 70авто в кредит ниссансмартфон корпус металлhome for sale in miami beach flсовет юриста бесплатноbanc de binary registrationкракфаствконтактеtrade-market tradingкупить керамогранит в леруа мерленооо полигон одесса

Frank Wall Fitness Training at Georgia Fitness Pro


It’s official! Frank Wall Fitness has now partnered with Georgia Fitness Pro. Georgia Fitness Pro grand opened in April of 2015, and is the latest sports specialty training facility. Whether it’s to improve a specific skill for a sport, or to transform your physique and lifestyle, we’ve got you covered. We offer one-on-one, semi-private, small, & large group training packages plus much more. Let this be your one stop shop for your fitness & nutrition needs.  Focus is important as this is a performance driven environment. Our clients range from athletes, fitness enthusiasts, business professionals, kids, and as well as people who want to lose fat and build lean muscle.


Georgia Fitness Pro has a 8,000 sq. ft. Olympic Weightlifting room as well as 36,000 sq. ft. of top-grade indoor turf. Regular staff hours are from 8am – 9pm, but we operate 24-hours a day by appointment only. You can train in an atmosphere that fits your own unique goals.


I am so fortunate to be in this environment, I think it’s a dream come true! Every day that I walk into this building I am surrounded by motivation. Just being able to combine so many different kinds of exercises to create super unique workouts with this amount of space is keeping all of my clients and I very excited & challenged.

I select workouts and nutrition choices based on how someone feels, moves, performs, and looks. You should aim for a well balanced body with symmetry and something that is pleasing to your eye. A dominant muscle that continues to get stronger can cause imbalances within the body. This can lead to pain, and/or altered movement patterns. Having body parts equal in strength and flexibility helps to avoid those type of injuries. It helps ensure progress of muscle gain and fat loss. When you develop more muscle, you can potentially perform better.  Also, your performance is directly related to what you eat, and how smart you train.


Results are created here. Conditioning drills can get difficult and make you feel winded.  Pushing through this struggle, your body will come back stronger with a better oxygen supply for your lungs, brain, and heart. This is primarily from refueling properly and getting adequate rest. Regardless of the sport you play or what you do in life, exercise and good nutrition go a long way to a stronger and fitter you.


Aligning with the right coach can quantum leap your progress rather than doing it on your own. Whether you are working with an ex-athlete, and / or a highly certified professional trainer, we guarantee that you will achieve what you are looking to get out of your time spent here. Remember to apply consistent hard work and commitment. It will always pay off no matter what you do in life.


Time is the one thing you do not get back. To those of you who are committed to a fitness program and attend a gym or training facility regularly, cheers to you!  Alternatively, if you keep telling yourself you will start exercising next week and you’ll just have one more week of eating bad, you many never take control of your health. As you get older, your body ages. You cannot stop this. You basically want to try to slow down that aging process as much as possible with exercise and anti-oxidants that benefit in this anti-aging equation. This is an investment in yourself that has tremendous rewards, namely being able to enjoy life pain and injury free. If your body moves how it is supposed to, is fed what it needs, and is stretched often, you can get your body where you want it to be in the safest and healthiest way possible.


Despite what your goal may be, we are here to help you achieve it!  There is plenty of space for dynamic warm-ups, exercise, flexibility, & conditioning work.  We are located at:

2150 Boggs Road Suite 250

Duluth, GA 30096


I am excited to see your transformation.  Together as a team invested in your confidence, you will develop new skills, sculpt your dream body and learn to eat healthy.  Life is definitely better when your body performs, feels, looks and moves the way you want it!

Call, email or contact me for a fitness consultation.  Do not put if off, you owe it to yourself!Fordпункты обмена валюты москвапокрывало IvecoMolami Plica White Copperсмотреть видео порно фильмыTeXet DVR-5GSкредит этобыстрый кредит наличными воронежэкспресс кредит финанс коллекторское агентствовзять кредит с 19 леткредит карта кукурузаколлекторское агентство кредит экспрессфонд безработицы украиныюридические услуграскрутка сайтов в екатеринбургетехнологии продвижения сайтаwirelesskeyviewпрограмма для вконтактескрытый маркетинггора моисеяhuawei ascend y5c black