Body Slam

Gary slamming medicine ballSlams are fun for power and energy system development. Common slam tools are medicine balls and heavy "battle" ropes (but not cats). Unfortunately, people often shortchange themselves by slamming using primarily their arms. This limits the muscle involvement and so the power (and calorie burn) of the exercise.

Instead, get your body weight into your slams, as shown in the video below.

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Quick Question: What is “triple extension”?

Starting a new, irregular (as in not on a regular schedule vs. just odd, although it may be that at times, too) series: "Quick Question". So if you have any (questions, that is), ask them in the comments and I'll try to get a response post. Unless it's a stupid question. (I'm looking at you, Sparky.)

Today's question is, "What is triple extension?" It's one of those questions best answered in a video. So voila.

Be seeing you.


Something Is (Way) Better Than Nothing

woman asleep on couchHave you ever skipped a workout?

This question reminds me of the adage that the only way to never fall off a horse is to not ride. If you work out, sooner or later you're going to want to skip because you just don't feel like doing it. If it happens too often, your fitness plans (or dreams) are doomed. And let's face it, that's pretty common, and is partly why every year the gym crowds of January dwindle back to "normal" by March.

But it doesn't have to be that way. While never missing a workout would be ideal, there's a compromise: on the days you feel like skipping, feel like doing nothing, just do something. Anything.

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Online Training: Doing It Right

Not much posting going on here lately, as Blended Fitness has kicked off its inaugural run and is demanding a lot of my attention. (Don't feel bad if you missed this one: it was invitation only. The next group starts in January. Stay tuned.)

For those who don't know, our Blended Fitness programs combine in-person personal training sessions with online training programs, coaching sessions, education, and more. (The name comes from "Blended Learning" which combines e-learning and classroom learning.)

There are two things I think set Blended Fitness apart from other forms of online training or coaching. Continue reading

Fitness For Folks Over 40


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In the long-term, eating well, exercising, and getting enough sleep will help you feel good most of the time. But even if you feel good, you can almost always feel better. So here are four free and easy ways you can feel better…right now!


The core is used in many ways: lifting, carrying, pushing, pulling, throwing, and more. Will crunches and planks help with all that? In the “The Core” Defined video series, you’ll discover:

  • The Core: defined!
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I have worked out with Gary for over a decade and have yet to meet anyone with his level of understanding when it comes to proper workout technique. His ability to break things down into their simplest form is unrivaled and his commitment unmatched. -Jim O., Cheektowaga, NY

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