Well Done!

Our guys over at Carlisle had a great run this year. Advancing to the final 8 in the state should not go unrecognized. It's been great to get to know some of these guys and watch them play this year. Great job!


You can check out the news clip below that aired on Saturday night! Hard work and dedication always pays off.

And So It Begins....

Today marks Day #1 of the Challenge. Over the next 6 weeks we will adding periodic updates as our clients (and myself) are seeing how much we can change before July 4th. Some may lose 10-20 lbs. Some may drop inches from their waist/hips etc. Others may double the amount of push-ups they can do or maybe perform their very first pull-up.

There is no telling what will happen over the next 6 weeks, but I do know one thing. It will be successful and we'll see some amazing results. Stay tuned for updates.

Tomorrow - Day #2

More Than "Meats" the eye

People ask me all the time what I eat. What's a good breakfast? Where can I get a healthy lunch? Is there anywhere that I can go for a quick "good for you" snack. Well..........


One of our clients (Mindy) and her husband, happen to own Wengers Meats and Ice. It just happens to be right across the street for Transformation Training and it just happens to be the place of choice for our facility.


Wenger's Meats and Ice has proven to be a great place for us to grab a healthy lunch in a short amount of time. They have everything from deli meats (I love their turkey sandwiches/wraps) as well as a hot bar and soups (The chili is really good!)


Not just a lunch place though, you can also grab a breakfast sandwich and some other goodies while in the store. Not to mention the milk. Wenger's sells raw milk that just happens to taste amazing. You'll even find some of the creamiest chocolate milk in their refrigerated cases. (Did you know that chocolate milk has been proven to be one of the best post-workout meals. Don't believe me? Google it and let me know what you find out.


t's hard to narrow down a best thing about Wenger Meats and Ice but I'm going to go with their meats (surprising right?) They have everything you need for your upcoming Memorial Day picnic (Hamburger, Steak, Shrimp) Seriously, everything you'll need.


When you are making your plans for next Monday or you just need to grab a quick bite, stop by Wenger's and give it a try. Trust me, you'll be back.


You can check out their website by clicking the link: Wenger Meats and Ice

The Few, The Proud

Here's a quick Colton update for you. In his last football test he added:

Squat: Added 50lbs
Bench: Added 10lbs
Shoulder Press: Added 10lbs
Incline Bench: Added 5lbs


You can check out some of the newest things we've been doing with Colton below. We are in a speed and power phase so we try to do everything as fast and as powerful as possible. Seems to be working.





With summer right around the corner, I've decided to open up our facility to training high school athletes. But because we like to keep it pretty private and exclusive here, this program isn't for everyone. Our athlete training is hard, intense and effective and we expect 110% at all times.


That being said the program is available on a limited basis. If you are a HS athlete or you have a athlete in HS and you think you have what it takes email me or call 717-609-0799 to get on the try-out list. We are only accepting a a limited number of athletes. Don't miss out. After the number is filled, we will go to a wait list.

Program details are as follows:
Small group athlete training
Speed/Power/Strength Development
Individual Sport Specific Program Design
Results!

Pricing (This pricing is for the first 20 student athletes, after that it's goes up)
$80/month
- 2 group training sessions a week
- Individualized Sport Specific program design

$120/month
- 3 group training sessions a week
- Individualized Sport Specific program design

The summer is the time to get ready for the season. In other words, "There is no off-season"

Contact me to reserve your spot!

Circuit City is Back!

Don't let the fact that Circuit City went belly up a few months ago put a bad taste in your mouth for the word circuit. (I actually thought about contacting the former business to see if we could take their name considering the amount of fitness circuits we design for our clients every week.)

Research has proven over and over again that circuit training produces maximum benefits in minimum time. Check out some of the benefits below.

1. Increased aerobic output. (You don't have to run on a treadmill to be increasing your heart rate)

2. Increased Metabolism

3. Increased hormonal output (increasing HGH and testosterone through circuit training leads to burning more fat and building more muscle)

4. Decreased time in the gym (Get 2 hours worth of work in 45 minutes)

Don't believe me, try the 2 circuit below and let me know

Complete 10 reps of each exercise. Complete 4-6 sets of each circuit with minimal rest

Circuit #1

Push ups

Mountain Climbers

Lunges

Pull-ups

Russian Twists

Circuit #2 (DB = Dumbbell)

DB Shoulder Press

DB Deadlifts

DB Bentover Rows

DB Squat/Curl/Press

DB Woodchops

DB Lunge/Twist

Good Luck!

Here's two cir

Power Play

The guys with the Carlisle Lacrosse team keep on rolling. On Saturday afternoon they defeated previously undefeated Red Lion 9-7 to move to the District semi-finals on Tuesday vs. Manheim Township.

The Herd dominated the second half shutting out the Lions and outscoring them 5-0 to secure the win. Two more wins to go. Keep it going!

Back to Reality

Did everyone watch the Biggest Loser finale tonight? There were some pretty amazing transformations taking place. I mean seriously, people were losing 200lbs! What a great job by all the contestants.

As much as some things on this show annoy me, there are also some really good things about it. Bob and Jillian (although a bit dramatic) are great trainers that have really adapted their training and stayed on top of the science to get these people tremendous results. Actually this is why I'm writing tonight.

Did you know that the winner of season 1 Biggest Loser lost only 122lbs (36.97%) . I say only because 122 doesn't even get you in the finals just 5 years later. Times change, training methods change and obviously results change.

What can we take from this? How is your training program? Are you doing the same things you've been doing for years? Are you making progress? Does your program or your trainer have you doing most of your exercises seated on machines or recommend you do hours of cardio a week? If so, JUST SAY NO...now.

The science backs it up, if you want to lose fat. If that is really your goal you need to be doing:

1. Full body high intensity functional exercises (not seated bicep curls on a machine)

2. Interval training

3. Follow a great eating plan

It really is that simple....but 10 years ago trainers trained differently. Well, do yourself a favor and make sure your program and your trainer are staying up with the times.

6 Week Challenge

After watching the Biggest Loser tonight I've been inspired to try something new and I'm looking for a group of people to try it with me. It's time to have our own Challenge and I have just the time to do it.


Beginning May 26, 2009 we will be running a 6 week challenge for anyone interested. The goal of the challenge is
1. Lose Unwanted Fat
2. Get strong
3. See what kind of changes we can make in just 6 weeeks.

The Challenge will last until July 3, 2009! We'll start it with a holiday and end it with a holiday. Two good days to celebrate our own Transformations.

Here is what everyone involved in the challenge will get:
1)Abs Diet food book
2) Weekly food journal review
3) Personalized Push up/Pull up chart to see how strong we can get in just 6 weeks!
4) Unlimited social support

If we have enough participants we will divide into 2 teams and go at it. May the best team win. Stay tuned for more information but if you are interested in joining the challenge email me at mailbox@transformation-training.net as soon as possible.

Oh, by the way this challenge is open to current clients as well as non-members. We are offering a one-time 6 week membership for those interested in joining us. The cost will be $200 and you receive:
1)Unlimited group training classes
2)Weekly journal review
3)Guaranteed Results.

Ok, I'm in....who's with me! Email me to sign up

Eat like a Caveman

Last week I wrote about the 12 foods that everyone should be eating. Using the Abs Diet book we examined a simple way to eat that all of us can follow to burn fat, build muscle and live healthier lives.

Several clients asked me if I knew anything easier to follow than the Abs Diet. Since I've decided to use the Abs Diet as my nutrition program of choice with our clients and members (I couldn't find an easier method), I wasn't sure how to respond. And then it hit me (Like a club over my head!)

Here's another way to think about eating. This goes along perfectly with the Abs Diet but does simplify things even more. If you want to know what to eat, Eat like a caveman. (Just don't smell like one)

Here are the foods that a caveman may have eaten.

1. Nuts, seeds, berries, fruits, veggies, meats, water, eggs, etc. (Does this sound familiar to anyone?)

These foods line up just right with the Abs Diet but sound a little cooler than the "Eat Like Fred Flintstone Diet"

But then again, maybe I'm onto something. In all seriousness though, if you want simple. Follow the Abs Diet. If you want simpler...eat like a caveman. Either way, you'll find you'll be looking, feeling, and living better than you have in years and that's a plus for everyone!

Moving On!

Last fall, I had the opportunity to train some of the members of the Carlisle Lacrosse team. We trained 2 times a week for 8 weeks working on speed, power, change of direction, etc. They were a great bunch of guys to work with and really worked hard during their sessions.

Last night, they defeated Cumberland Valley in their first round playoff game! They advance to round 2 on Thursday night. Great job guys and good luck on Thursday!

Back to Basics

Sometimes it's easy to get caught up trying out all the new equipment and exercises that seem to be popping up all over the place. We always want the next best thing. But when trying out all the new stuff, we often forget what got us results in the first place.


Exercise selection isn't complicated. We need to push, pull, squat, lunge, deadlift and rotate. If you can do that during your workouts, you will will have covered all the major muscles and be ready to go!

With that in mind, give these "Back 2 Basics" circuits a try. Don't mistake "basic" as easy. You'll see what I mean.

Circuit #1 - Perform each exercise for 10 reps. Perform the circuit as many times as possible in 20 minutes.

Push ups
Bodyweight Rows
Jump Squats
Dumbbell Deadlift/upright Row
Russian Twists
Lateral Lunge

Circuit #2 - Perform each exercise for 8 reps. Perform the circuit as many times as possible in 20 minutes

Dumbbell Squat/Press
Pull ups
Lunge/Twist
DB Woodchop
T-Stabilizations
Single Leg Deadlift

Again, basic doesn't mean easy. Let me know what you think!

What's Driving You?

Recently, Colton, (our current ladder crawl king....if you don't know what I'm talking about you can watch the video here) got his driving permit. (That's not him pictured above) Anyway, now instead of his mom driving him into the workouts, he is behind the wheel. So far, so good I think. His mom looks less and less nervous getting in the passenger seat, so it must be going pretty well.

That got me thinking though. What's driving you? Or better yet, what's your driving force? Remember, my post from earlier this week when I couldn't make myself workout. I had lost my motivation. Forgot about my drive.

Then I remembered....when I take care of my body, I become a better husband, a better father, a better friend, a better son, a better trainer. Sure I like to look my best (who doesn't) but what really drives me is taking care of myself so that I can excel at all the things that really matter, (my family, friends, clients, etc.)

So what drives you? Why do you workout? Why do you eat right? Why do you try to get enough sleep? Post your comments below and lets find out!