I am always looking for new ways to improve my fitness level as well as new ideas to apply to my clients. This past week, I was down in Las Vegas for the NSCA National Conference. I am a certified personal trainer through the NSCA (National Strength and Conditioning Association) and was looking forward to everything I was going to learn as well as the contacts I would make.
First of all, I met some amazing people. Second, I learned some really cool stuff. And finally, I discovered a new program. The people I met consisted of the Strength and Conditioning coaches for some major pro teams the NBA and other sports as well as those coaches from the larger universities. I also met some former trainer of the year personal trainers as well as trainers from across the world.
I think the coolest thing I learned was more tips from the inventor of the E3 grip. I had learned some things back in February, but the things I learned this past week were amazing. Stephen helped increase my horizontal jump by 18"!!!
Finally, one of the trainers I met is a guy by the name of Bryan Kavanagh from Dublin, Ireland. He shared with me his Athlete Physique program ideas and I was intrigued. So much that I decided to do the program to see what results I could gain from it. IF you want to follow my progress and my critiques of the program, go to http://robcrenshaw.wordpress.com/ and read on. (Yes another blog... ).
I hope everything is well with you and your workouts are going well! If you haven't been active for a while (Like I haven't posted a post for awhile) then take today to start. (That's T O D A Y... not tomorrow...today!)
Make it a great day!
The Fitness Buff
Again... follow my progress at http://robcrenshaw.wordpress.com/
Monday, July 20, 2009
Wednesday, March 11, 2009
Need/Want more energy or mental focus?
So you need a pick-me-up at certain times during the day? Do you want more focus and energy that will help you be more productive? Below are 4 options for you that will give you that nice smooth energy. All are sugar free!!!
The first is Spark. This gives you awesome focused energy. It is the kind of energy you notice after getting tons of stuff done and later look back and go, “Wow! How did I get so much done?” Check it out here… SPARK!
The second is similar Slam. Slam is similar to Spark in that it gives you a quick pick-me-up as well. The difference is that Slam comes in a 2 oz shot that delivers the energy quicker without the jitters. Check it out here… SLAM!
The third is the newest addition to the Advocare family and only in its first month it is showing great results. Slim not only gives you that focused energy, it increases your metabolism and controls your appetite. People have reported an increase in fat loss and toning just after using Slim for a few days. Check it out here… SLIM!
The fourth is formulated specifically for your pre-workout. Muscle Fuel sends your body the right nutrients it needs to maximize your workout. Feel stronger longer and run a bit faster for longer with Muscle Fuel. Check it out here… MUSCLE FUEL!
There are many ways to help you increase your energy through Advocare products. You can also develop muscle mass (women: read that as “firm up” not “get big”) and lose body fat with many of the products as well. In less than a month, I added 7 lbs of lean muscle mass while dropping my body fat percent by 3%. Check out any of the products by visiting www.advocare.com/05032476.
Make it a great day!
Rob Crenshaw
The Fitness Buff
The first is Spark. This gives you awesome focused energy. It is the kind of energy you notice after getting tons of stuff done and later look back and go, “Wow! How did I get so much done?” Check it out here… SPARK!
The second is similar Slam. Slam is similar to Spark in that it gives you a quick pick-me-up as well. The difference is that Slam comes in a 2 oz shot that delivers the energy quicker without the jitters. Check it out here… SLAM!
The third is the newest addition to the Advocare family and only in its first month it is showing great results. Slim not only gives you that focused energy, it increases your metabolism and controls your appetite. People have reported an increase in fat loss and toning just after using Slim for a few days. Check it out here… SLIM!
The fourth is formulated specifically for your pre-workout. Muscle Fuel sends your body the right nutrients it needs to maximize your workout. Feel stronger longer and run a bit faster for longer with Muscle Fuel. Check it out here… MUSCLE FUEL!
There are many ways to help you increase your energy through Advocare products. You can also develop muscle mass (women: read that as “firm up” not “get big”) and lose body fat with many of the products as well. In less than a month, I added 7 lbs of lean muscle mass while dropping my body fat percent by 3%. Check out any of the products by visiting www.advocare.com/05032476.
Make it a great day!
Rob Crenshaw
The Fitness Buff
Thursday, March 5, 2009
New Slim from Advocare!
Good Morning!
I am so excited to be writing to you all this morning to inform you of Advocare's newest product in their line...Slim.
Slim is packaged in a similar fashion to Slam ( 2 oz. of pure energy with thermogenic properties) with a focus on energy AND weight loss. Powerful herbs like Garcinia Cambogia for appetite control and energy, neuroactives for heightened focus, and a green coffee extract, Svetol. This product can take your clients and yourselves to the next level in your personal training businesses and personal athletic endeavors as so many of you are accomplished marathoners, Iron Man competitors, trainers, distance cyclists, elite swimmers, body builders and the list goes on and on. I still get excited when I think of all the many gifted and capable individuals we get to work with and share Advocare with...YOU!
Well, if you can't already feel my enthusiasm, go to the website and check out the Slimpact National Campaign launched Feb 22, 2009, by Advocare. This is a regional competition with 3 place winners. Check the web for complete details. Be thinking, who do I know who could benefit from this? On a deeper level, who could benefit by extending and enhancing their personal health and disease prevention by loosing some weight? In my opinion weight loss for "image" isn't a big enough reason for most people who lack the motivation to try or sustain their efforts. It has to be about being healthy for our loved ones, extending and increasing the quality of life, getting our cholesterol down, diabetes prevention, etc. We will change the health of America one person at a time.
That was written by my good friend, Nicole McBride from California. I totally agree with her. If you would like more information, visit my Advocare page here to learn more and order yourself some Slim. I have already seen good results with my clients.
Make it a great day!
The Fitness Buff
Rob Crenshaw
I am so excited to be writing to you all this morning to inform you of Advocare's newest product in their line...Slim.
Slim is packaged in a similar fashion to Slam ( 2 oz. of pure energy with thermogenic properties) with a focus on energy AND weight loss. Powerful herbs like Garcinia Cambogia for appetite control and energy, neuroactives for heightened focus, and a green coffee extract, Svetol. This product can take your clients and yourselves to the next level in your personal training businesses and personal athletic endeavors as so many of you are accomplished marathoners, Iron Man competitors, trainers, distance cyclists, elite swimmers, body builders and the list goes on and on. I still get excited when I think of all the many gifted and capable individuals we get to work with and share Advocare with...YOU!
Well, if you can't already feel my enthusiasm, go to the website and check out the Slimpact National Campaign launched Feb 22, 2009, by Advocare. This is a regional competition with 3 place winners. Check the web for complete details. Be thinking, who do I know who could benefit from this? On a deeper level, who could benefit by extending and enhancing their personal health and disease prevention by loosing some weight? In my opinion weight loss for "image" isn't a big enough reason for most people who lack the motivation to try or sustain their efforts. It has to be about being healthy for our loved ones, extending and increasing the quality of life, getting our cholesterol down, diabetes prevention, etc. We will change the health of America one person at a time.
That was written by my good friend, Nicole McBride from California. I totally agree with her. If you would like more information, visit my Advocare page here to learn more and order yourself some Slim. I have already seen good results with my clients.
Make it a great day!
The Fitness Buff
Rob Crenshaw
Tuesday, February 17, 2009
Workout for Wednesday, 2/17/09
Ok, today's workout was a last second deal that I had to rush as I didn't get motivated to do it until the last second. It was last second because when I decided to do it, I had just enough time to get to the gym to have an hour workout in before my first client session started. Time always seems to go faster the closer it gets to a deadline and that is what happened today.
Today's focus was on the the chest. I was going to try a new exercise today, but I want to make sure I have enough time to play around with it before I do it.... more on that when I do it. Great chest exercise it looks like. Can't wait!
First complex:
3 rounds of:
DB bench press - 8 reps
Alternating single DB bench press - 8 reps each. (use 1/2 weight of bench press)
DB sumo-deadlift-highpulls - 10 reps
V-sit-up on bench - 20 reps
Second complex:
3 rounds of:
Incline DB press - 8 reps
Plank rows - 8 reps each arm
DB swing - 10 reps
Hanging leg side raise - 8 each side
Third complex:
3 rounds of:
Cable fly's - 8 reps
Cable punch - 12 reps each hand
Single arm reverse grip Tri-cep extension - 8 reps
Cable wood chops - 12 reps each side
Bonus Exercises
3 rounds of:
Weighted dips - 10 reps
Overhead DB Tricep Extension - 10 reps
Decline DB pull-over - 10 reps
Make sure you stretch after this workout. Focus on your chest and shoulders. This workout will strengthen the muscles that are typically tight and shortened already from sitting at a computer or driving.
Enjoy and have fun!
Make it a great day!
Rob Crenshaw
The Fitness Buff
Today's focus was on the the chest. I was going to try a new exercise today, but I want to make sure I have enough time to play around with it before I do it.... more on that when I do it. Great chest exercise it looks like. Can't wait!
First complex:
3 rounds of:
DB bench press - 8 reps
Alternating single DB bench press - 8 reps each. (use 1/2 weight of bench press)
DB sumo-deadlift-highpulls - 10 reps
V-sit-up on bench - 20 reps
Second complex:
3 rounds of:
Incline DB press - 8 reps
Plank rows - 8 reps each arm
DB swing - 10 reps
Hanging leg side raise - 8 each side
Third complex:
3 rounds of:
Cable fly's - 8 reps
Cable punch - 12 reps each hand
Single arm reverse grip Tri-cep extension - 8 reps
Cable wood chops - 12 reps each side
Bonus Exercises
3 rounds of:
Weighted dips - 10 reps
Overhead DB Tricep Extension - 10 reps
Decline DB pull-over - 10 reps
Make sure you stretch after this workout. Focus on your chest and shoulders. This workout will strengthen the muscles that are typically tight and shortened already from sitting at a computer or driving.
Enjoy and have fun!
Make it a great day!
Rob Crenshaw
The Fitness Buff
Workout for Monday, 2/16/09
Ok, once again I am a day behind posting my workout. My apologies.
Anyway, I hope all is well with you and your workouts are going well. I would like to hear from you to see what you are doing with these workouts. Do you use them exactly how I do them, tweak them a little bit, or make your own? What results are you seeing by following them. I have seen great results in strength, definition, and endurance. And I find that if I don't go 6 days a week like I used to, I still get better results than I did. So please post your results, what you like, what you don't like, or your take on the workouts. Just a quick 10-30 post is all you need. Thanks!
So here goes the workout...
Today was focused on the back..
First complex:
3 rounds of:
Pull-ups - 8 reps
Single Arm overhead Squats - 5 reps each side.
Facepulls - 10 reps
wood chops - 15 reps
Second complex:
3 rounds of:
Horizontal rows - 12 reps
Single leg squats - 10 each leg
Med ball diamond push-ups - 15 reps
Rubber band shoulder to shoulder - 25 reps on each side
Third complex:
3 rounds of:
Glute/Hamstring extension with DB row - 8 reps
Squat jumps - 15 reps
Spiderman - 10 reps each foot
V-sit with med ball twist - 15 each side
Bonus exercises
Db curl - 3 sets of 8 reps
Then I tried a new exercise for me.
Negative reverse grip bar curls - I did 4 sets of 2 because they are killers.
Set up a bar with more weight than you can curl up... or just be able to get maybe one rep. Grab it with a reverse grip, or with palms down. If you know how to clean the bar, clean it up to your shoulders. If not, get someone to help lift it up to the top. Then slowly lower the bar as slow as you can. Repeat.
The glute/ham extension with DB rows are also a new exercise to me. Set up in a glute/ham extension bench (or back extension bench) make sure your hips are above the pads. When you do the extension, you will only bend at the hips keeping your torso tight with a slight arch in the low back. This is going to activate the glutes and hamstrings. At the top, you will then pull the DB's up to your armpits. Lower down until your arms are straight and the DB's are almost touching the floor.
Make it a great day!
I am now going to write today's workout... 2 posts in one day again.
Rob Crenshaw
The Fitness Buff
Anyway, I hope all is well with you and your workouts are going well. I would like to hear from you to see what you are doing with these workouts. Do you use them exactly how I do them, tweak them a little bit, or make your own? What results are you seeing by following them. I have seen great results in strength, definition, and endurance. And I find that if I don't go 6 days a week like I used to, I still get better results than I did. So please post your results, what you like, what you don't like, or your take on the workouts. Just a quick 10-30 post is all you need. Thanks!
So here goes the workout...
Today was focused on the back..
First complex:
3 rounds of:
Pull-ups - 8 reps
Single Arm overhead Squats - 5 reps each side.
Facepulls - 10 reps
wood chops - 15 reps
Second complex:
3 rounds of:
Horizontal rows - 12 reps
Single leg squats - 10 each leg
Med ball diamond push-ups - 15 reps
Rubber band shoulder to shoulder - 25 reps on each side
Third complex:
3 rounds of:
Glute/Hamstring extension with DB row - 8 reps
Squat jumps - 15 reps
Spiderman - 10 reps each foot
V-sit with med ball twist - 15 each side
Bonus exercises
Db curl - 3 sets of 8 reps
Then I tried a new exercise for me.
Negative reverse grip bar curls - I did 4 sets of 2 because they are killers.
Set up a bar with more weight than you can curl up... or just be able to get maybe one rep. Grab it with a reverse grip, or with palms down. If you know how to clean the bar, clean it up to your shoulders. If not, get someone to help lift it up to the top. Then slowly lower the bar as slow as you can. Repeat.
The glute/ham extension with DB rows are also a new exercise to me. Set up in a glute/ham extension bench (or back extension bench) make sure your hips are above the pads. When you do the extension, you will only bend at the hips keeping your torso tight with a slight arch in the low back. This is going to activate the glutes and hamstrings. At the top, you will then pull the DB's up to your armpits. Lower down until your arms are straight and the DB's are almost touching the floor.
Make it a great day!
I am now going to write today's workout... 2 posts in one day again.
Rob Crenshaw
The Fitness Buff
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