Archive for personal training
The Myrtle Beach Express Workout
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Ah, the sun, the sand, the reps...
If you’re a fan of fitness with a family, you know how tough it can be to get away for a workout when your being pulled in different directions on vacation. What is supposed to be a relaxing, laid back trip can quickly turn into a whirlwind of plans, and scheduled activities. Often, your greatest plans for “getting it in” on vacation can fall by the wayside in favor of you family’s desires. Sounds just like back home, huh? My family and I literally just got back from Myrtle Beach, SC and I’m happy to say that in spite of my excessive consumption of vacation calories, I feel like I’m a little more in shape than when I left. I’ve got teenage daughters, and a little boy who is going through his “I’m a 2 year old, hear me roar” phase, so at times, it got a liiiittle hectic. The hotel gym wasn’t bad. I’m a minimalist at heart, so I don’t need a lot of equipment, just give me room to work, and I’ll make it happen. I had dumbells, a bench, an Android interval timer, and a pretty cool cable multi trainer, here’s an example of what I did:
Warmup: 8-10 minutes cardio/calisthenics
Dumbell strength circuits
Circuit 1: 3 exercises (DB squat, knuckle pushups, alternating bent over DB row), 30 seconds work, 15 seconds rest, 6 total rounds, 4:30 total work time
60 seconds rest/transition
Cicuit 2: 3 exercises (DB lateral lunge, DB alternating shoulder press, alternating DB curl), 30 seconds work, 15 seconds rest, 6 total rounds, 4:30 total work time
60 seconds rest/transition
Cicuit 3: 3 exercises (Jumping jacks, cable rotation left, cable rotation right), 30 seconds work, 15 seconds rest, 6 total rounds, 4:30 total work time
60 seconds rest/transition
Stretch/cooldown: 8-10 minutes
I was in and out in about 30-40 minutes, and felt great. I got a great sweat, burned some calories in advance, lol. I did his same workout 3 days of the 5 we were away, with 45 minute cardio sessions in between. I got it in first thing in the morning to ensure it was done, and I wouldn’t miss. I didn’t feel so guilty eating at the Brazillian steak house later in the evening! These kind of short, but dense workouts are the hallmark of my Metabolic Mayhem training program. We knock it out bright and early, burn some calories, and setup your metabolism to churn and burn all day.
Try this workout for the next week, come back and leave your comments below!
Chad Smith is a Hagerstown personal trainer, and co-owner of Home Team Fitness Training with his wife, Kat. He has a weekly fitness column in the Herald Mail newspaper that is read by thousands weekly. Visit http://www.hometeamfitness.net, or find him on Facebook http://www.facebook.com/hometeamfitness. You can also listen to “Jumpstart” with Chad and Kat live weekdays at 12 pm EST on FTNS Radio . Download his FREE eBook “Ultimate Fat Burning Secrets” by completing the form below!
Sometimes Change Is Great
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- Celebrate positive change…
So, sometimes change is a great thing. For me, the biggest change right now is I am moving my personal training home from Rosewood Pool and fitness to Southpointe Fitness Club in Hagerstown, MD I’m excited about the move because as a Hagerstown personal trainer, I need to constantly collaborate my efforts to make my city healthier, and live better through fitness with other like minded individuals to achieve our common vision. I’m happy to say that I’ve found a partner in Southpointe Fitness Club Owner, Heather O’Neill. Heather has developed her club into a community of friends, and has gathered a staff of instructors dedicated to excellence. In my move here, we have a unique opportunity to make moves in our city that we couldn’t do on our own. For this, I am excited! I will always be grateful for the relationship I had with the owners of Rosewood Pool and Fitness, but when you reach the point where you aren’t growing, it’s time to stretch your legs. I’ve always felt that if I stop growing, I start dying, and I don’t die so easy…
Chad Smith is a Hagerstown personal trainer, and co-owner of Home Team Fitness Training with his wife, Kat. He has a weekly fitness column in the Herald Mail newspaper that is read by thousands weekly. Visit his website http://www.hometeamfitness.net, or find him on Facebook http://www.facebook.com/hometeamfitness. You can also listen to “Jumpstart” with Chad and Kat live weekdays at 12 pm EST on FTNS Radio .
Hagerstown Personal Trainer Needs Some iTunes…
Posted by: | CommentsHagerstown personal trainer Chad Smith has a diverse music mix of all time faves on his Android phone workout playlist. Recently, he’s determined it’s time for a major music update. Here’s where you can help..
I love the music I love. I dig hip-hop, country, jazz, blues, funk, R+B, hard rock, metal, and even some club music. My workout usually revolves around tunes that put me in a pretty aggressive state of mind. When i’m in my heaviest training sessions, the right playlist can mean the difference between a good workout, and a few new PR’s.
First and foremost, I always pay homage to Pantera by playing “Walk” as soon as I touch the barbell. For a long time, I didn’t really get to much into any of Pantera’s other songs, because I didn’t believe it could get anymore kick-ass than this one song. I was wrong. Sooo wrong. When I actually listened to the entire “Vulgar Display of Power” album, I felt like the guy on the album cover (with less facefull of fist). Then I messed around and got “Cowboys From Hell” Happy to say that many more Pantera songs inhabit my playlist.
After that, I usually inject some Metallica into the game. Any Metallica is good Metallica in my opinion, but the “Metallica” album, or some people call it the “Black” album gets the most plays, with some tracks from “Master of Puppets”, “Ride The Lightning”, and “And Justice For All”. I could easily fill my playlist with nothing but Metallica, but I probably wouldn’t be the friendliest guy to talk to after a while…
Then I’ll transition into some hip hop. Gotta play some DMX. “X Gonna Give It To Ya” is a good start. Move on over to some”Ruff Riders Anthem”, the slide over to “X Is Comin For Ya”, and I just busted through a couple of great sets. X was the hardest act in the rap game for a few short years back in the day. Had real potential, if he hadn’t have gone all emo/crazy/crackhead on us in the last days of his career. It’s his fault 50 Cent got to be famous…thanks for that, X.
Staying in the hip hop genre, I might go back in time a little bit to some old school 80′s classics like Eric B and Rakim. “Microphone Fiend” gets it done for me, along with “Paid In Full”, and “Follow The Leader”. Rakim was ahead of his time with the mic skills, nobody should ever call Lil’ Wayne the greatest MC until they can honestly say he is better than Rakim. Or HE can. EPMD was one of the best acts to come out of the late 80′s/early 90′s. “So What Cha Sayin?” is still a banger, I don’t care what anybody says. Plus songs like “You gots To Chill”, and “Crossover” get the job done too. This was the prime era for hip hop, before it all went to hell in the 2000′s, so I keep it alive on the playlist.
Here’s the deal. I need new music! I don’t have time to shop around for new tunes, so I’m going to emloy you as my music manager. Make me some playlists that reflect my musical interests, and I will not only be greatful, I’m going to give you a copy of “Turbulence Training” creator Craig Ballentyne’s “Turbulence Training 4 Week Bodyweight Training” fitness program FREE! This has a retail value 0f $29, but it’s yours free if you hook me up with a good playlist. Help a brotha out, leave your playlist suggestions in the comment box below…
Download the “Turbulence Training 4 Week Bodyweight Training” manual HERE
Chad Smith is a Hagerstown personal trainer, and co-owner of Home Team Fitness Training with his wife, Kat. He has a weekly fitness column in the Herald Mail newspaper that is read by thousands weekly. Visit his website http://www.hometeamfitness.net, or find him on Facebook http://www.facebook.com/hometeamfitness. You can also listen to “Jumpstart” with Chad and Kat live weekdays at 12 pm EST on FTNS Radio http://www.ftns.co.
Hagerstown Personal Trainer Loves Washington County Teachers!
Posted by: | CommentsDear Washington County Teacher,
As local fitness experts with 3 children right here in Washington County we know how important it is for both students and teachers to live a healthy lifestyle.
We want to give back to the local community by providing effective and useful information about how teachers can get in-shape over the summer!
We’ve created a free informational Guide designed for specifically for local teachers in Washington County to get in shape for the summer!
Here is the link to your FREE download: http://tinyurl.com/6hxnwk4
No matter how big or small your struggle with losing weight or getting fit may be, this guide will help you to reach your goals.
It will provide you with the tips and strategies you need to be successful at creating a healthier lifestyle – as you are all role models for your students and local community.
It’s an easy to follow Guide. We included some of our best information about how to lose weight, how to tone-up, how to set better goals, easy nutrition tips, & some cool new workout ideas for summer.
Here are a few things you will learn in our FREE “Ultimate Teacher’s Fitness
Guide”:
- How to Set Fitness Goals You Can Achieve
- Why it’s SO Hard for Teachers to Lose Weight & Keep it Off
- Tons of Summertime Healthy Recipes!
- 4 Powerful Fat Burning Secrets
- How to NEVER AGAIN Gain Weight On Your Summer Vacation
- A Copy of One of our Favorite Total Body, Fat-Blasting Interval Workouts
- 2 BONUS 30 minute Metabolic Express Workouts
- Pictures & Descriptions of Each Exercise from the Fat-Burning Interval Workout
- The SINGLE Most Important Reason for Teachers to Get In-Shape This Summer
- 6 Simple Strategies to Keep Your Mind & Body Healthy
- And more!
We created a page where you can get FREE access to this e-book….no strings attached. It is just our way of saying thank you for everything you do! It is all digital, so no paper will be wasted. We hope this will serve as a great reference for living a healthier summer, and inspire teachers to set good examples to their students about the importance of a well-balanced diet and exercise program!
Download Your FREE Copy of our “Ultimate Teacher’s Fitness Guide: How to Stay in Shape with a
Teacher’s Schedule!” here: http://tinyurl.com/6hxnwk4
Please let us know if you have any questions about any of the information or trouble downloading the e-book. Have a wonderful summer and best of luck with your health and fitness goals!
Thank You!
Thank you teachers!
Chad and Kat Smith
Hagerstown Personal Trainer Meets Mr. P90-X, Tony Horton
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I think I got him...
Hagerstown Personal Trainers Kat and Chad Smith went to Wallingford, CT to cover the Fitness Atlantic Bodybuilding Championships for FTNS Radio… The first internet radio station dedicated to only fitness. While they were there, they had the uniquie opportunity to interview Tony Horton of P90X Fame.
Over the course of the past 3 decades, fitness celebrity Tony Horton has not so quietly become one of the most successful professionals in the fitness industry. His best known product, P90-X has an almost cult like following that stretches even into the White House where President and Mrs. Obama reportedly use the best selling program. When Kat and I were asked by FTNS Radio to represent the station at the Fitness Atlantic Bodybuilding Championships, we were excited to discover that Tony would be leading a P90-X workout with a sold-out crowd.
I have personally never done a P90-X workout, I’ve never even SEEN a full workout apart from the bits that I’ve watched on home shopping channels. I wanted to meet this guy, and see him in action so I’d know if he was the real deal, or all gimmick.
The minute Tony hit the stage, it was like a big ball of electricity hit the crowd. People were jumping, punching, kicking, pushing, pulling, having the experience of a lifetime. Most of all, they were getting exactly what they wanted, a good whuppin. It didn’t take long for Tony to come off the stage, and work his way through the crowd, coaching, and motivating as many people as he could to work harder, push more, and do better. By the time it was all said and done, the crowd was spent, but smiling. Tony stayed on staged, and offered some words of inspiration. For the next hour or so after that, he signed autographs, and posed for pictures with the crowd, continuing to add to the experience. When he finally retired to the VIP Lounge, I asked his super cool PR Rep for an interview. Coming in after ESPN, I didn’t expect a positive answer, but I got the interview.
Try to corral THIS guy...
We met Tony, and we soon found out that the Tony Horton on the videos, and tv commercials, and on stage is the exact Tony Horton you get in person. He revealed to us that he actually pursued a comedy career before he got into fitness, and it was eveident as he had us rolling for the entire interview. The guy is hilarious! I was glad he wasn’t some uptight “diva” who would treat us like he was barely tolerating our presence. No, Tony was a welcoming class act throughout, answering all our questions. We also found that his basic fitness philosophies mirror many of ours.
Here are a few “nuggets we picked up from the interview:
- Many fit parents don’t have fit kids, because they don’t want to fight with the kids
- Childhood obesity can be done away with if parents start taking control of their household fitness culture
- Presenting fitness to the masses simply, and with humor is HIGHLY effective. Make it FUN!
- No supplements can replace what works: consistency, and hard work
What's the chance that I'll slow down? About thaaaat much...
We had a great time with Tony and his crew, and got to look “behind the curtain” with this fitness superstar. We found Tony to be a sincere, very down to Earth professional with a passion for what he does. I have no doubt that this is one of the reasons for his tremendous success. He IS the real deal. Fake people get exposed quickly, and will get pushed to the wayside. With over 30 years at the top of his game, he’s seen many, MANY so-called fitness celebrities come and go, but here he still stands, the reigning King of Fitness. I’m probably never going to be a P90-X “guy” , but after hanging with the man behind the program, I will say that I am a new Tony Horton fan.
Visit Tony’s Facebook fan page HERE
Chad Smith is a Hagerstown personal trainer, and co-owner of Home Team Fitness Training with his wife, Kat. He has a weekly fitness column in the Herald Mail newspaper that is read by thousands weekly. Visit his website http://www.hometeamfitness.net, or find him on Facebook http://www.facebook.com/hometeamfitness. You can also listen to “Jumpstart” with Chad and Kat live weekdays at 12 pm EST on FTNS Radio http://www.ftns.co.
