Tag Archives: Training

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!

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Alpha Showdown 2014 Southeast Regionals


I want to start off and say wow, what an event! You’ll definitely need to be persistent with your fitness goals if you’re going to take this on. Some of this stuff completely blew my muscles out. Where in some areas, I had more stamina. If you’ve never done anything like this, it’s absolutely a very fun and challenging goal you can set for yourself to to take your training to the next level!


I took 3rd place in the Men’s Open for the Southeast Region. When I found that out, my immediate reaction was, “Oh, nice!” There were some people lifting more weight than I was, but I could hold my own when it came to the physical endurance. I was happy taking third, considering I prepared for this for about a month. It’s not like I wasn’t training hard before, it’s just that preparing for an event like this forces you to bring in sometimes new and different elements into your training protocol. It was even better to know that the way I have been training for many years allows me to stay in the top rankings against other fit & competitive people.

I don’t train for pure performance & max strength often. I include both into my training, but it’s not my main concern. My main focus is how I can get my body to feel and look better. I generally stay fairly well rounded in my athleticism with an emphasis on weight/resistance training. I have a minor focus on sprinting/conditioning, which I implement more of depending on when and what I’m training for. I train to sculpt my physique. This requires a huge emphasis on when you eat, what you eat, and how often you are eating. When it comes to what food I will eat on certain days, I think about 3 main things. First, how much & what kind of activity am I going to perform that day. Second, how far away is the event I am training for. (I am usually always training for something, or I keep a goal in mind of what I want to accomplish next.) Third, what food do I need to prepare or already have prepared to ensure tomorrows nutrition schedule matches my fitness/lifestyle goals.


When I’m training, all I ever really think about in my workouts is how effectively and how hard can I contract my muscles. There are times when more skill is required. I may be thinking about how explosive do I need to be or how I can plant my foot better on the ground to accelerate out of a turn for example. When it comes to building your own physique that you can be happy with, you want to learn the correct form of exercise to engage the muscles properly. Building great habits early on can save you from months of rehab & physical therapy if you get injured doing an exercise improperly.

Always make sure you have a great coach or trainer guiding you through out the way! It can be costly when you hurt yourself from trial and error. Be sure to get educated. I have a trainer and a coach I use also, as well as do many professional athletes around the world. We don’t get to where we are by ourselves. We can always learn from others, constantly developing new skills and techniques.

I appreciate the opportunity that Lifetime Fitness gave me to compete in their Alpha Showdown. It was a fun experience, and I know that it will get better every year.

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Wakeboarding at Lake Lanier


I just got the chance to visit Lake Lanier in Georgia to wakeboard for the very first time. Training at least 7-8 times a week lately wasn’t even enough to prepare my body for this. I must have fallen face forwards and backwards at least 8-10 times before I could even stand up! And once I was up, I could only last between 15-30 seconds before I plummeted ungracefully into the water. If you ever get the opportunity to try this sport out, it would definitely give you some new motivation to hit the gym. Wakeboarding takes a certain technique and relative amount of strength to perform. You burn insane amounts of calories laughing and working the body all at the same time! I got out there early in the morning. Before you knew it, the afternoon had come and gone. It felt like I had warped through time.


This was the view on the lake around 10:30 in the morning. Sunday was just plain beautiful. There were blue skies with a few small white clouds. Weather was about 74 degrees, and I was excited to take on the day. Even if you don’t go out to water ski or wakeboard, just being at the lake taking in these views is plenty enough of a reason to go. The earlier in the morning you get there, the better. The waters are more calm, and you can really enjoy the scenery.


I was having a great time whether I was steering the boat, laying out enjoying the view, or in the water. Below is a picture at around 2 in the afternoon. The day was still feeling amazing. It got a tad busier in the afternoon, but there was only less than a handful of boats and a jet ski we were navigating between. It’s such a blessing & many of the better moments in life to be able to enjoy the nature of God’s green earth on a day like this. If you love an adrenaline rush, look no further than giving wakeboarding a try. This is a good way to get in a great workout that will put a large smile on your face.


I made sure I had a solid breakfast of cooked oats with protein powder, fresh sliced strawberries, and egg whites. That’s typically a nice power breakfast I will have if I’m going to be doing some all day activities or intense training sessions. I carried fruit & plenty of water on the boat to stay hydrated while keeping my energy up out on the lake. When I first went out, the picture below pretty much sums up my first 3-5 seconds of the 6-8 attempts I had before I even somewhat managed to stand up on the water. It was a completely new movement to me. Even as much as I train, maintaining my balance was a very challenging aspect. This immediately let me know that I had to restructure my current training regimen if I had planned to get better at this.


Once I found my balance, things got a little better. I was able to hold my myself up longer. The new task was just working on getting up consistently. I needed to stay on top of the water, and not face plant in it! I kept squatting down some as it felt like a normal movement to me. It helped to do that in some rougher water. I later found out I needed to bend my knees and tilt my hips forward some, which felt a little awkward. As I began to repeatedly get up, I was able to stand up a little while longer. One thing weight training consistently helped out on was with my endurance. It wasn’t until later in the afternoon that my quads and forearms started to burn some.


Unfortunately, you can’t feel like superman forever. Your body is going to give out . In the beginning I felt like I was pulling and hanging on for dear life with my arms! As I got more comfortable, I began to relax. I could lean back a little more, take the pressure off of my arms, and focus on steering with my feet. The most challenging part for a first timer was navigating left and right. Making sure you are flexible and limber is essential so that you don’t pull or overstretch a body part when you splash into the water. Be sure to get your mobility work & foam rolling in. You want to have a strong body in the case you impact the water in an awkward way.


As the day neared towards an end, that’s when I became even more comfortable on the board. I could squat/stand up,  flex/extend my feet, & twist my hips/body in the direction I wanted to go. I was able to steer in and out of the waves nearing my last few attempts up on the board. Having a strong core is essential to training in & out the gym. It is the center for balance. Eating the right foods and exercising the body is the best health insurance you can ever have for yourself. It can be very easy to hurt yourself if you’re not careful with how you eat, and the activities you perform.


Being athletic definitely gives me the courage to push myself to try more difficult maneuvers. Next time, I will want to try and jump some waves if I can make it that far! The good thing is that because of my frequent vigorous training sessions, the day after didn’t really wreck my body. My neck was a little tight, but my arms and legs felt fine. I know I would have felt like I got hit by a bus if my body wasn’t accustomed to being physically challenged day in and day out.


Summer is now less than 2 weeks away, and it’s time to enjoy the outdoors. Whether it’s being at the lake, hiking in the woods, or climbing mountains, it’s time to get the body moving and doing what it’s meant to do. You need to be active! If you really want to have some physically challenging fun, it’s time to kick it into high gear making training a priority. Make sure you train your core often, as it’s the center from where all of your power to perform various movements comes from. You can do many things you’ve never thought possible with a functional core. Live life & stay strong!

Bryan, thanks again for taking Kat & I out on the lake. We loved it, and look forward to doing it again soon!посуда интернет магазин москваsexy legs girlчудо-гриль сковорода-гриль на газbanc de binary malaysiawordstatbinary options 50 depositномер горячей линии хоум кредитденьги в долг срочно кировlexus в кредиткредит по одному документуденьги в долг нсс номербанк кредит петербургreviewtrade bo for free24option ukреклама группы в одноклассникахophcrack.proвосстановить флешкумолодежь церкви возрождениересторан nikas двойные стрелки фото