Christmas is over and we’re waiting on the New Year. We are thinking about our goals, haven’t written them down yet though. We’re still recovering from Christmas. Oh, I think I will put off working out and eating right until Jan. 1. Oh, I forgot, the 1st is on a Tuesday. I’ll start on Monday the 7th. Does this sound like you?
Do you want some help with this situation? If you do, keep reading.
Solution: Get up and get going! Get moving! Get off your butt and head to the gym! Quit eating that junk! Get back on your nutritional program. Start Now! Gosh, that is simple. We make things a lot harder than they have to be. Have a wonderful day, get out and exercise.
For more information on all of our programs at Pro Performance, go to www.pro-performance.net Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!
Scott Hines Sr. EdM, C.S.C.S. RKC
www.pro-performance.net
www.bodybyproperformance.com
www.bodybyproperformance.blogspot.com
www.superfitmom.blogspot.com
Wednesday, December 26, 2007
Monday, December 24, 2007
What Women Want
I received an email a few days ago and it talked about where the fitness industry is going in 2008. It talked about aerobics is out and strength training is in. It also talked about kettlebells and hard core training and how it is on the rise. All this has an effect on my business, but honestly, I really don’t care. I am not a trendy type of trainer and Pro Performance isn’t a trendy type of company. Although my trainers as well as I study training and its effects on the human body on a daily basis, we know what works and works well. The proof is in our clients.
The most interesting thing about this email was the new wave of training for women. It is called strength training. The so called experts are now saying that women should train the same as men. DA! Let’s put this as simple as possible. Men have muscle, women have muscle. To become lean and muscular, you must resistance train and consume a calorie restricted diet. If a man does this with some adjustments to his diet, his muscles will grow and his body fat will reduce. If a woman does this, she’ll develop muscle and her body fat will reduce. Can a woman develop muscles like a man? NO! So why should a woman train any differently than a man? They shouldn’t! Granted, the weights they are lifting will be different, but nothing else. The experts are right!
Here is a basic physiology lesson. To develop big muscles, you must lift heavy weights performing medium to high reps, your calorie intake must be very high and your routine usually is split into specific body parts. This is what body builders do, be it a man or woman. To build strength, you lift heavy weight performing low reps, working specific exercises.
So how is the Pro Performance System of training different from other types of training? Our system of training is designed to build muscle and decrease body fat, be it man or woman. We train the total body 2-3 times per week. We perform multi joint and combination exercises utilizing medium to heavy weights with a rep range from 5-10 reps. We never sacrifice form for the amount of weight lifted. We also use a variety of different of implements as well as varied rest periods.
Allow me to share with you what some of our ladies can do. We have 6-10 women who can do unassisted pull-ups, ranging from the ages of 25-46. We have a 65 year old client who trains with 40 year olds and she keeps up. Her workout is varied to some degree with various exercises and for various reasons, but that is normal. Our trainers are experienced to make those adaptations. We have numerous ladies who can do 10 plus push-ups.
These are quality push too. All of our female clients who have been with us for more than 6 months can perform 50 prisoner squats non stop, all reps below parallel. If you don’t think that is hard, give it a try. I know I am bragging a little, kind of like a proud papa, but these ladies work hard. Yes I said it, hard! They sweat, grunt, and yell sometimes, plus they are consistent, dedicated and results driven, I am very proud of the ladies who we are fortunate to train at Pro Performance. The results these ladies have had are phenomenal. Many have transformed their bodies and many more will in the coming months and years.
The bottom line is this. If you want results, you have to work hard. Aerobics is out; rubber coated Barbie bells are out, machine workouts are out, and fru fru training is out. If you want results, train with the Pro Performance system of training.
We are going to release our training system to the general public in 2008. Our first EBook will be released in early January, entitled Super Fit Mom. If you are a working mom who can’t find the time to hit the gym, this EBook is for you! We are also planning on doing a kettlebell DVD as well as introducing out style of sports performance and speed training.
So set your health, fitness and performance goals for 2008 and make this the best year ever. Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!
Scott Hines Sr. EdM, C.S.C.S. RKC
Pro Performance Inc.
www.pro-performance.net
www.bodybyproperformance.com
www.bodybyproperformance.blogspot.com
www.superfitmom.blogspot.com
Thursday, December 20, 2007
My Inspiration
Let me tell you a story about a young man who trains with us at Pro Performance. Yes, he’s 72 years young. His name is Owen. He has been training with us for over a year. He trains 2 days per week with a group of clients who could either be his kids or grandkids. He lifts weights, (squats, dead lift, bench press) kettlebells, does body weight exercises, (pull-ups, push-ups) as well as band work and bag pushes.
So why would I write about an old man? First of all, he’s not old. He can do more and is stronger than some of the 20 year olds I’ve seen. He is always on time, always motivated and always has something positive to say. I learn something from him each time he trains with me.
Our reputation at Pro Performance is that we are a hard core training facility. That’s OK with me, but what we are is a results oriented training facility. If a 72 year old man who has beat cancer twice and heart failure once can handle the Pro Performance style of training, you can too. NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!
Scott Hines Sr. EdM, C.S.C.S. RKC
Pro Performance Inc.
www.pro-performance.net
www.bodybyproperformance.com
www.bodybyproperformance.blogspot.com
www.superfitmom.blogspot.com
Wednesday, December 19, 2007
The Dedicated Few
Here is an email I received a couple of days ago. Audra gave me permission to us her email. She is one of our kettlebell queens at Pro Performance. She is part of our kettlebell camp that meets 3 times per week and trains for 45 minutes per session. Audra, has made great strength gains and fantastic body composition changes. As you can tell by her email, she has a goal in mind. I have included my response to her email as well. Take time to read this. It's extremely motivational. Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!
Scott,
I just finished reading your BodyByProPerformance Blog and it really was inspiring. So you're an awesome trainer, but who knew you were such a gifted wordsmith too! I'm really am thankful I finally discovered Pro Performance as I've gotten better results with you than all my years of gym memberships and working out on my own. You definitely practice what you preach and your clients are the beneficiaries of that for sure.
OK, so I'm ready to buy into this whole cardio crap theory you've got going. Lord knows I can do without running endless miles on my treadmill if it isn't contributing to my goal of becoming leaner, but admittedly, old habits are hard to break! So if straight cardio is out, what should I be doing instead when not with you doing kettlebells? Are cardio exercises such as Spinning classes, the Stairmasochist - I mean Stairmaster, and power pace running for short time on the treadmill effective? What's the ultimate exercise routine I should be following on the days I'm not doing kettlebells?
I really want to bring my fitness to the next level. I've hit a plateau and want to break through and add more lean muscle to my frame and get stronger. I want to do better and challenge myself further (as far as my genetic blueprint will take me anyway).
Audra
My Response:
OK, Here is the skinny! Bad choice of words. Here it is lean and mean! You need to do interval workouts on your off days, Tuesday and Thursday. You want to energy system train. Ask yourself this. Of all the athletes, who are leanest and most athletic looking? Track sprinters. They work the ATP/PC energy system plus some of the lactate system. So why not train like them. How do you do it? Short intervals with various apparatus. Short bursts, 15-30 sec. with a 1/3 work rest ratio. There you have it. Plain and simple. We'll talk more tomorrow. NO EXCUSES! JUST RESULTS!
Scott
Scott,
I just finished reading your BodyByProPerformance Blog and it really was inspiring. So you're an awesome trainer, but who knew you were such a gifted wordsmith too! I'm really am thankful I finally discovered Pro Performance as I've gotten better results with you than all my years of gym memberships and working out on my own. You definitely practice what you preach and your clients are the beneficiaries of that for sure.
OK, so I'm ready to buy into this whole cardio crap theory you've got going. Lord knows I can do without running endless miles on my treadmill if it isn't contributing to my goal of becoming leaner, but admittedly, old habits are hard to break! So if straight cardio is out, what should I be doing instead when not with you doing kettlebells? Are cardio exercises such as Spinning classes, the Stairmasochist - I mean Stairmaster, and power pace running for short time on the treadmill effective? What's the ultimate exercise routine I should be following on the days I'm not doing kettlebells?
I really want to bring my fitness to the next level. I've hit a plateau and want to break through and add more lean muscle to my frame and get stronger. I want to do better and challenge myself further (as far as my genetic blueprint will take me anyway).
Audra
My Response:
OK, Here is the skinny! Bad choice of words. Here it is lean and mean! You need to do interval workouts on your off days, Tuesday and Thursday. You want to energy system train. Ask yourself this. Of all the athletes, who are leanest and most athletic looking? Track sprinters. They work the ATP/PC energy system plus some of the lactate system. So why not train like them. How do you do it? Short intervals with various apparatus. Short bursts, 15-30 sec. with a 1/3 work rest ratio. There you have it. Plain and simple. We'll talk more tomorrow. NO EXCUSES! JUST RESULTS!
Scott
Wednesday, December 12, 2007
My Training Partners
Personal and Sports Performance Training
314 East 1st Ave. Rome, Georgia 30161
706-234-9639
My Training Partners
I am very fortunate to have a group of training partners who are dedicated, motivated and an inspiration to me. There are a total of eight of us in my group, nine in the summer when my wife isn’t teaching school. Besides me, the group consists of 4 men and 4 women. The ages range from 25 to 54 years old. All of my training partners but two have either been trained 1 on 1 by me or have been in one of my group training groups. They transitioned from being trained by me to being my training partner for one reason or another. I’m writing this article, not to tell you how we train, i.e. the x’s and o’s , but to tell you what this group does for me and how they inspire me. I’m going to tell you about each person, how they inspire me and how they became a part of our group.
Tim: Tim is my head trainer at Pro Performance. He is a graduate of Georgia Southern and did an internship with me a couple of years ago. He had a lot of experienced in strength training and was an athlete. He had several years of training experience under his belt. Little did he know what he had gotten himself into. Tim learned in a hurry our system of training and has been going strong ever since. Tim motivates me to push! He keeps me young and energized. Being 20 years my junior, I find myself being left in the dust sometime, but that’s part of the game. Tim is a motivator for me.
Mike: Mike began at Pro Performance by participating in 1 on 1 personal training with me and going through one of our Boot Camps. Mike has a lot of training years under his belt, I mean a lot. Mike is 54 years old. If you saw him, you would call me a liar. He is in great shape. He is an extremely hard worker, very intense and proves that proper training can and will reverse the aging process. Mike motivates me of what it will be like down the road.
Brian: Brian began training with me 3 years ago, before I opened the doors of the existing location of Pro Performance. Brian is a CFO. Enough said! Not a big man, but a huge heart. Brian is very strong for his size. He makes time to train no matter how busy his schedule may be. With the never quit attitude, Brian is proof that no matter how busy your schedule might be, if you want to become fit, you can. When Brian started with me 3 years ago, he could do 2 pull-ups. He didn’t understand the concepts of pushing and pulling hard. He can do 20 pull-ups on any given day, he’s done 2 pull-ups with an additional 55 lbs. and he definitely knows how to push and pull now. Brian motivates me to not make any excuses. NO EXCUSES! JUST RESULTS!
Phillip: Phillip is a successful business man who has worked hard to succeed in his business. He began to train with me in a golf program and stuck with me doing 1 on 1 personal training. Phillip was very dedicated from the start, but didn’t understand what training was really all about. We started very slow but progressed steadily. One day something came up with my schedule and I ask Phillip if he wanted to train with me. He accepted the invitation and hasn’t looked back. He learned very quick how to take it to the next level. We compete in our Friday workout and Phillip comes out on top the majority of the time. Phillip motivates me to stay focused, organized and to dream big.
Now the Ladies:
Tammie: Tammie is the wife of Phillip. She has been training with our group for about 6 months. She was told by another trainer that she would never have an athletic looking body. Boy oh boy was that trainer wrong. Check out my blog: www.bodybyproperformance.blogspot.com and judge for yourself. Tammie is extremely teachable and a very hard worker. She does what she is told and does it with extreme intensity. I am very proud of what she has accomplished in such a short period of time. Tammie motivates me to never stop trying, no matter what others say.
Amber: Amber works for Phillip. I have known Amber for several years, but had never really hung out with her. We invited her to join us on a W.O.D. in the summer and she kicked butt. She crushed the workout. She passed the test. She has had extreme results in a very short period of time. Her body composition has changed and her strength has shot through the roof. Amber motivates me in a way that no matter what life throws at you, you crush that barrier and move forward in a positive way.
Kat: Kat also works for Phillip. Kat trained with Phillip a few times while I was doing 1 on 1 training with him. She has a lot of genetic potential. She has an athletic body and is gifted with natural strength. She can rep 20 pull-ups! Kat also is one of my trainers. She is very motivational and has a passion for helping others achieve their goals. Kat motivates me in a way that what ever gifts God gives you, utilize them to help others. She does a great job doing this.
Lisa: My wife of 23 years! One of the hardest workers I know. She is a full time wife, mom and teacher and is working towards becoming and administrator, trains clients at 5:30 AM 3 days per week and 5:30 PM 3 days per week. From a physical stand point, she is a studette. That’s a female stud! Gifted with long muscle bellies, her strength as well as body composition is great! She doesn’t look her age, and all of my female clients want her legs. Lisa motivates me to keep going when there seems to be an impassable road block! She is a true inspiration to me.
I wrote this article for two reasons. First, you have to surround yourself with a winning team to be successful. Two can accomplish more that one. A team can accomplish anything. Second, our group training program is the key to our success at Pro Performance as well as the client’s success. I have groups that have been together for 2 or more years. Their results a phenomenal! They motivate each other, hold each other accountable and often compete against each other. (My views on competition is another article)
As you can see, I have surrounded myself with a successful team. Not only do they succeed in the weight room and in training, they are successful in life. I am truly blessed!
Remember, the “TEAM” always comes before the “ me”. You can not and will not succeed without a TEAM!
As always, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!
Scott
www.pro-performance.net
www.bodybyproperformance.com
www.bodybyproperformance.blogspot.com
www.superfitmom.blogspot.com
314 East 1st Ave. Rome, Georgia 30161
706-234-9639
My Training Partners
I am very fortunate to have a group of training partners who are dedicated, motivated and an inspiration to me. There are a total of eight of us in my group, nine in the summer when my wife isn’t teaching school. Besides me, the group consists of 4 men and 4 women. The ages range from 25 to 54 years old. All of my training partners but two have either been trained 1 on 1 by me or have been in one of my group training groups. They transitioned from being trained by me to being my training partner for one reason or another. I’m writing this article, not to tell you how we train, i.e. the x’s and o’s , but to tell you what this group does for me and how they inspire me. I’m going to tell you about each person, how they inspire me and how they became a part of our group.
Tim: Tim is my head trainer at Pro Performance. He is a graduate of Georgia Southern and did an internship with me a couple of years ago. He had a lot of experienced in strength training and was an athlete. He had several years of training experience under his belt. Little did he know what he had gotten himself into. Tim learned in a hurry our system of training and has been going strong ever since. Tim motivates me to push! He keeps me young and energized. Being 20 years my junior, I find myself being left in the dust sometime, but that’s part of the game. Tim is a motivator for me.
Mike: Mike began at Pro Performance by participating in 1 on 1 personal training with me and going through one of our Boot Camps. Mike has a lot of training years under his belt, I mean a lot. Mike is 54 years old. If you saw him, you would call me a liar. He is in great shape. He is an extremely hard worker, very intense and proves that proper training can and will reverse the aging process. Mike motivates me of what it will be like down the road.
Brian: Brian began training with me 3 years ago, before I opened the doors of the existing location of Pro Performance. Brian is a CFO. Enough said! Not a big man, but a huge heart. Brian is very strong for his size. He makes time to train no matter how busy his schedule may be. With the never quit attitude, Brian is proof that no matter how busy your schedule might be, if you want to become fit, you can. When Brian started with me 3 years ago, he could do 2 pull-ups. He didn’t understand the concepts of pushing and pulling hard. He can do 20 pull-ups on any given day, he’s done 2 pull-ups with an additional 55 lbs. and he definitely knows how to push and pull now. Brian motivates me to not make any excuses. NO EXCUSES! JUST RESULTS!
Phillip: Phillip is a successful business man who has worked hard to succeed in his business. He began to train with me in a golf program and stuck with me doing 1 on 1 personal training. Phillip was very dedicated from the start, but didn’t understand what training was really all about. We started very slow but progressed steadily. One day something came up with my schedule and I ask Phillip if he wanted to train with me. He accepted the invitation and hasn’t looked back. He learned very quick how to take it to the next level. We compete in our Friday workout and Phillip comes out on top the majority of the time. Phillip motivates me to stay focused, organized and to dream big.
Now the Ladies:
Tammie: Tammie is the wife of Phillip. She has been training with our group for about 6 months. She was told by another trainer that she would never have an athletic looking body. Boy oh boy was that trainer wrong. Check out my blog: www.bodybyproperformance.blogspot.com and judge for yourself. Tammie is extremely teachable and a very hard worker. She does what she is told and does it with extreme intensity. I am very proud of what she has accomplished in such a short period of time. Tammie motivates me to never stop trying, no matter what others say.
Amber: Amber works for Phillip. I have known Amber for several years, but had never really hung out with her. We invited her to join us on a W.O.D. in the summer and she kicked butt. She crushed the workout. She passed the test. She has had extreme results in a very short period of time. Her body composition has changed and her strength has shot through the roof. Amber motivates me in a way that no matter what life throws at you, you crush that barrier and move forward in a positive way.
Kat: Kat also works for Phillip. Kat trained with Phillip a few times while I was doing 1 on 1 training with him. She has a lot of genetic potential. She has an athletic body and is gifted with natural strength. She can rep 20 pull-ups! Kat also is one of my trainers. She is very motivational and has a passion for helping others achieve their goals. Kat motivates me in a way that what ever gifts God gives you, utilize them to help others. She does a great job doing this.
Lisa: My wife of 23 years! One of the hardest workers I know. She is a full time wife, mom and teacher and is working towards becoming and administrator, trains clients at 5:30 AM 3 days per week and 5:30 PM 3 days per week. From a physical stand point, she is a studette. That’s a female stud! Gifted with long muscle bellies, her strength as well as body composition is great! She doesn’t look her age, and all of my female clients want her legs. Lisa motivates me to keep going when there seems to be an impassable road block! She is a true inspiration to me.
I wrote this article for two reasons. First, you have to surround yourself with a winning team to be successful. Two can accomplish more that one. A team can accomplish anything. Second, our group training program is the key to our success at Pro Performance as well as the client’s success. I have groups that have been together for 2 or more years. Their results a phenomenal! They motivate each other, hold each other accountable and often compete against each other. (My views on competition is another article)
As you can see, I have surrounded myself with a successful team. Not only do they succeed in the weight room and in training, they are successful in life. I am truly blessed!
Remember, the “TEAM” always comes before the “ me”. You can not and will not succeed without a TEAM!
As always, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!
Scott
www.pro-performance.net
www.bodybyproperformance.com
www.bodybyproperformance.blogspot.com
www.superfitmom.blogspot.com
Monday, December 10, 2007
The Mental Aspect of Fitness
Personal and Sports Performance Training
314 East 1st Ave. Rome, Georgia 30161
706-234-9639
The Mental Aspect of Fitness
Allow me to clarify something before I begin to write this article. The word “fitness” has become an industry word, meaning, everyone wants to be involved in some type of a fitness routine or regimen. I look at fitness as what it is, i.e. someone’s level of fitness. How good of shape are they in? There are many levels of fitness and it can be a relative term as strength is. A world class marathon runner has a high level of aerobic fitness. An Olympic wrestler has a high level of anaerobic fitness. Two different types of fitness, but both athletes are very fit. Now, I’m talking to the general population, not world class athletes. So does the average American need to be or can they be as fit as an athlete? It’s all about your mind set. It’s about your mental approach to stress, problems and life in general. It’s not only how you attack your workout, but also how you attack life. As you probably figured out by now from reading my articles, I attack everything I’m involved with in my life. I grew up working hard and have continued to do so in my adult life. I coach with passion, run my business with the same passion, and train my clients with that same “we will win” attitude and passion. If you walk into Pro Performance at any time during the day, you will see groups of clients be trained by my team with a degree of enthusiasm and passion that may frighten the average gym goers. We want our clients to win! We want them to win in during their training session, win on their nutritional program and win in life. It take a lot of dedication from my trainers to train in this fashion as well as a tremendous amount of dedication, focus and mental toughness from the client. Yes, I said mental toughness. Our workouts are hard! That’s right! HARD! You have to be tough to train with us. But remember this, anything worth while is worth working hard for. I know, I know. In the fitness business marketing world, intensity and hard are bad words. Well, I take this approach; If you build it, they will come. Our program works, it’s tough, it’s hard, but it’s also fun. The part that is fun is that you will get results. We guarantee it!
So get off the cardio crap and get into a facility that will make you tough as well as get you in the best shape of your lift! NO EXCESES! JUST RESULTS! Train hard and smart and God Bless!
www.pro-performance.net
www.bodybyproperformance.com
www.bodybyproperformance.blogspot.com
www.superfitmom.blogspot.com
314 East 1st Ave. Rome, Georgia 30161
706-234-9639
The Mental Aspect of Fitness
Allow me to clarify something before I begin to write this article. The word “fitness” has become an industry word, meaning, everyone wants to be involved in some type of a fitness routine or regimen. I look at fitness as what it is, i.e. someone’s level of fitness. How good of shape are they in? There are many levels of fitness and it can be a relative term as strength is. A world class marathon runner has a high level of aerobic fitness. An Olympic wrestler has a high level of anaerobic fitness. Two different types of fitness, but both athletes are very fit. Now, I’m talking to the general population, not world class athletes. So does the average American need to be or can they be as fit as an athlete? It’s all about your mind set. It’s about your mental approach to stress, problems and life in general. It’s not only how you attack your workout, but also how you attack life. As you probably figured out by now from reading my articles, I attack everything I’m involved with in my life. I grew up working hard and have continued to do so in my adult life. I coach with passion, run my business with the same passion, and train my clients with that same “we will win” attitude and passion. If you walk into Pro Performance at any time during the day, you will see groups of clients be trained by my team with a degree of enthusiasm and passion that may frighten the average gym goers. We want our clients to win! We want them to win in during their training session, win on their nutritional program and win in life. It take a lot of dedication from my trainers to train in this fashion as well as a tremendous amount of dedication, focus and mental toughness from the client. Yes, I said mental toughness. Our workouts are hard! That’s right! HARD! You have to be tough to train with us. But remember this, anything worth while is worth working hard for. I know, I know. In the fitness business marketing world, intensity and hard are bad words. Well, I take this approach; If you build it, they will come. Our program works, it’s tough, it’s hard, but it’s also fun. The part that is fun is that you will get results. We guarantee it!
So get off the cardio crap and get into a facility that will make you tough as well as get you in the best shape of your lift! NO EXCESES! JUST RESULTS! Train hard and smart and God Bless!
www.pro-performance.net
www.bodybyproperformance.com
www.bodybyproperformance.blogspot.com
www.superfitmom.blogspot.com
Thursday, December 6, 2007
The Forgotton Art of Strength
Personal and Sports Performance Training
314 East 1st Ave. Rome, Georgia 30161
706-234-9639
The Forgotten Art of Strength Training
What is strength training? Most people who hear these words think of power lifters, athletes, body builders or the aka meat head. So what is strength? How strong are you? Strength is a relative term. You see someone who squats 500 lbs. and think they are strong, and they are. The world record squat is 1200 lbs. That 500 lb squat doesn’t seem as impressive now, unless it is performed by a 125 lb female. Do you see where I am going. So what is strength to the, quote “normal” person. I look at it this way for example. I am a CEO of a Fortune 500 company and am hiring a new Vice President. I have finalized my selection to, two applicants. Both have great resumes, great personalities, and great work ethic. The are totally equal except one is stronger than the other. Who would you hire? Why does it matter that one applicant is stronger than the other? It matters! Anyone who has strength can perform daily activities easier than someone who doesn’t. Someone who has strength has a mental toughness that few people posses. So what is strength? You have absolute strength, the most amount of weight a person can lift. You have speed strength, the most amount of weight someone can lift at a high rate of speed. You have strength endurance, the most amount of weight someone can lift for a long period of time. To perform at your best, you must posses all types of strength. So where do we begin?
Allow me to discuss where the fitness industry is and where I think it should go. If you serf the web, you will find all types of workout routines that promise muscle building and fat loss. The big craze is FAT loss. There is good reason for this. WE LIVE IN THE LAND OF FAT PEOPLE! I’m not saying that fat people are bad people, there not. They are just fat! What the fitness industry has forgotten is that you have to build strength to gain muscle and you have to gain muscle to lose fat. Let me say it now. CARDIO SUCKS! Plain and simple. If your quest is to become as strong as you can be, become as lean and healthy as you can be, STOP THE CARDIO CRAP! You are wasting your time! One thing we must remember, you can increase your aerobic output with anaerobic training, but you can not increase your anaerobic output with aerobic training. So why do people spend hours on a treadmill, elliptical trainer or any other piece of cardio crap equipment? They don’t know any better. Well, I’m here to educate anyone who will listen.
My team and I at Pro Performance have created a system of training that will enable you to become as strong as possible, as lean and healthy as possible and develop a level of fitness that you’ve never experienced. So how do you accomplish this? Before I give you the jest of the program, you need to understand a few things. This program isn’t for the weak at heart or of mind. It take consistency, dedication and hard work. Yes, I said HARD WORK. Now if that scares you off, this program isn’t for you. This program develops mental toughness! Now, the principals of the program.
Principals of the Pro Performance System of Training
We lift heavy weights in perfect form.
Our rep range is between 5-10 reps
We cycle the reps in the traditional periodization protocol
We utilize multi-joint and combination lifts
We incorporate the push-pull or agonist/antagonist method
We utilize total body training each workout
We incorporate interval training in our workouts
We train 3 days per week
We train between 30 and 55 minutes each workout
We change at least one aspect of our routine each workout
These are the 10 principals of the Pro Performance Training System. We also incorporate a nutritional plan that is 2nd to none. My thoughts are this; with the way we train, the intensity, effort and dedication, why waste our time training if we aren’t going to eat correctly. We want the total package. You need the total package. There is it! Lock, stock and barrel! Below is a sample workout week of our system. For more information on the Travis Nutritional Eating System, contact Travis Martin at travis@pro-performance.net
Sample Intermediate Weekly Workout
Monday: Weight Room
Dynamic Warm-Up
Squats 10 reps
Leg Curl 10 reps
(3 rounds, rest 30 sec. between rounds)
Dumbbell Bench Press 10 reps
Dumbbell Rows 10 reps
(3 rounds, rest 30 sec. between rounds)
Alternating Lunges 10 reps each leg
Single Leg Heel Digs 10 reps each leg
(3 rounds, rest 30 sec. between rounds)
Lat Pulls 10 reps
Overhead Dumbbell Press 10 reps
Dumbbell Up-Right Rows 10 reps
(2 rounds, rest 30 sec. between rounds)
Triceps Pushdown 10 reps
Dumbbell Curls 10 reps
(3 rounds, rest 30 sec. between rounds)
Kettlebell Push-Press Squats 5 reps
Power Pull from the Ground 5 reps
Kettlebell Swings 10 reps
Get-Up Sit-Ups 10 reps
(2 rounds, rest 30 sec. between rounds)
Static Stretch and Cool Down
Wednesday: Kettlebells
Dynamic Warm-Up
Kettlebell Front Squats 5 reps
Kettlebell Swings 10 reps
(3 rounds, rest 30 sec. between rounds)
Kettlebell See-Saw Press 5 reps each arm
Renegade Rows 5 reps each arm
(3 rounds, rest 30 sec. between rounds)
Walking Lunge Pass Thru 20 yards
One Leg Dead Lift 5 reps each leg
(3 rounds, rest 30 sec. between rounds)
Kettlebell Up-Right Rows 5 reps
Kettlebell Bench Press
(On Stability Ball) 5 reps
Kettlebell 1 Arm Row 5 reps each arm
(2 rounds, rest 30 sec. between rounds)
Kettlebell French Press 10 reps
Kettlebell Reverse Curls 10 reps
(3 rounds, rest 30 sec. between rounds)
Kettlebell Push-Press Squats 10 reps
Power Pull from the Ground 10 reps
Push-Ups on Kettlebells 10 reps
Get-Up Sit-Ups 10 reps
(2 rounds, rest 30 sec. between rounds)
Static Stretch and Cool Down
Friday: W.O.D. Circuit
Dynamic Warm-Up
Body Weight Squats 50 reps
Push-Ups 20 reps
Kettlebell Power Pulls from the Ground 10 reps
Walking Lunges with Kettlebells 20 yards
Double Overhead Kettlebell Press 10 reps
Pull-Ups 10 reps
Hanging Leg Raises 10 reps
5 Rounds
Rest 30 sec. to 1 minute between rounds
Static Stretch and Cool Down
Disclaimer:
You must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only.
You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician.
Copyright © 2007 Pro Performance Inc.
www.pro-performance.net
314 East 1st Ave. Rome, Georgia 30161
706-234-9639
The Forgotten Art of Strength Training
What is strength training? Most people who hear these words think of power lifters, athletes, body builders or the aka meat head. So what is strength? How strong are you? Strength is a relative term. You see someone who squats 500 lbs. and think they are strong, and they are. The world record squat is 1200 lbs. That 500 lb squat doesn’t seem as impressive now, unless it is performed by a 125 lb female. Do you see where I am going. So what is strength to the, quote “normal” person. I look at it this way for example. I am a CEO of a Fortune 500 company and am hiring a new Vice President. I have finalized my selection to, two applicants. Both have great resumes, great personalities, and great work ethic. The are totally equal except one is stronger than the other. Who would you hire? Why does it matter that one applicant is stronger than the other? It matters! Anyone who has strength can perform daily activities easier than someone who doesn’t. Someone who has strength has a mental toughness that few people posses. So what is strength? You have absolute strength, the most amount of weight a person can lift. You have speed strength, the most amount of weight someone can lift at a high rate of speed. You have strength endurance, the most amount of weight someone can lift for a long period of time. To perform at your best, you must posses all types of strength. So where do we begin?
Allow me to discuss where the fitness industry is and where I think it should go. If you serf the web, you will find all types of workout routines that promise muscle building and fat loss. The big craze is FAT loss. There is good reason for this. WE LIVE IN THE LAND OF FAT PEOPLE! I’m not saying that fat people are bad people, there not. They are just fat! What the fitness industry has forgotten is that you have to build strength to gain muscle and you have to gain muscle to lose fat. Let me say it now. CARDIO SUCKS! Plain and simple. If your quest is to become as strong as you can be, become as lean and healthy as you can be, STOP THE CARDIO CRAP! You are wasting your time! One thing we must remember, you can increase your aerobic output with anaerobic training, but you can not increase your anaerobic output with aerobic training. So why do people spend hours on a treadmill, elliptical trainer or any other piece of cardio crap equipment? They don’t know any better. Well, I’m here to educate anyone who will listen.
My team and I at Pro Performance have created a system of training that will enable you to become as strong as possible, as lean and healthy as possible and develop a level of fitness that you’ve never experienced. So how do you accomplish this? Before I give you the jest of the program, you need to understand a few things. This program isn’t for the weak at heart or of mind. It take consistency, dedication and hard work. Yes, I said HARD WORK. Now if that scares you off, this program isn’t for you. This program develops mental toughness! Now, the principals of the program.
Principals of the Pro Performance System of Training
We lift heavy weights in perfect form.
Our rep range is between 5-10 reps
We cycle the reps in the traditional periodization protocol
We utilize multi-joint and combination lifts
We incorporate the push-pull or agonist/antagonist method
We utilize total body training each workout
We incorporate interval training in our workouts
We train 3 days per week
We train between 30 and 55 minutes each workout
We change at least one aspect of our routine each workout
These are the 10 principals of the Pro Performance Training System. We also incorporate a nutritional plan that is 2nd to none. My thoughts are this; with the way we train, the intensity, effort and dedication, why waste our time training if we aren’t going to eat correctly. We want the total package. You need the total package. There is it! Lock, stock and barrel! Below is a sample workout week of our system. For more information on the Travis Nutritional Eating System, contact Travis Martin at travis@pro-performance.net
Sample Intermediate Weekly Workout
Monday: Weight Room
Dynamic Warm-Up
Squats 10 reps
Leg Curl 10 reps
(3 rounds, rest 30 sec. between rounds)
Dumbbell Bench Press 10 reps
Dumbbell Rows 10 reps
(3 rounds, rest 30 sec. between rounds)
Alternating Lunges 10 reps each leg
Single Leg Heel Digs 10 reps each leg
(3 rounds, rest 30 sec. between rounds)
Lat Pulls 10 reps
Overhead Dumbbell Press 10 reps
Dumbbell Up-Right Rows 10 reps
(2 rounds, rest 30 sec. between rounds)
Triceps Pushdown 10 reps
Dumbbell Curls 10 reps
(3 rounds, rest 30 sec. between rounds)
Kettlebell Push-Press Squats 5 reps
Power Pull from the Ground 5 reps
Kettlebell Swings 10 reps
Get-Up Sit-Ups 10 reps
(2 rounds, rest 30 sec. between rounds)
Static Stretch and Cool Down
Wednesday: Kettlebells
Dynamic Warm-Up
Kettlebell Front Squats 5 reps
Kettlebell Swings 10 reps
(3 rounds, rest 30 sec. between rounds)
Kettlebell See-Saw Press 5 reps each arm
Renegade Rows 5 reps each arm
(3 rounds, rest 30 sec. between rounds)
Walking Lunge Pass Thru 20 yards
One Leg Dead Lift 5 reps each leg
(3 rounds, rest 30 sec. between rounds)
Kettlebell Up-Right Rows 5 reps
Kettlebell Bench Press
(On Stability Ball) 5 reps
Kettlebell 1 Arm Row 5 reps each arm
(2 rounds, rest 30 sec. between rounds)
Kettlebell French Press 10 reps
Kettlebell Reverse Curls 10 reps
(3 rounds, rest 30 sec. between rounds)
Kettlebell Push-Press Squats 10 reps
Power Pull from the Ground 10 reps
Push-Ups on Kettlebells 10 reps
Get-Up Sit-Ups 10 reps
(2 rounds, rest 30 sec. between rounds)
Static Stretch and Cool Down
Friday: W.O.D. Circuit
Dynamic Warm-Up
Body Weight Squats 50 reps
Push-Ups 20 reps
Kettlebell Power Pulls from the Ground 10 reps
Walking Lunges with Kettlebells 20 yards
Double Overhead Kettlebell Press 10 reps
Pull-Ups 10 reps
Hanging Leg Raises 10 reps
5 Rounds
Rest 30 sec. to 1 minute between rounds
Static Stretch and Cool Down
Disclaimer:
You must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only.
You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician.
Copyright © 2007 Pro Performance Inc.
www.pro-performance.net
10 Day Quick Start Weight Loss
Personal and Sports Performance Training
314 East 1st Ave. Rome, Georgia 30161
706-234-9639
10 DAY QUICK START WEIGHT LOSS
Start your day with 16oz. of water mixed with 2 teaspoons of fiber. Consume a protein shake; mix with water, 2 pieces of double fiber toast with spray butter and sugar free jelly.
Eat raw broccoli and cauliflower for a mid morning snack and 1 scoop of protein mixed with 16oz. of water.
For lunch, eat 1 grilled chicken breast, a salad, no croutons or cheese and very little light dressing. No carrots on the salad. Drink 16oz of water.
Eat raw broccoli and cauliflower for a mid afternoon snack and 1 scoop of protein mixed with 16oz. of water.
For dinner, eat 1 grilled chicken breast and steamed vegetables and drink 16oz of water.
For an evening snack, mix 1 scoop of protein power, 2 teaspoons fiber with 16oz of water.
Go to bed a little hungry.
Train 3 days per week utilizing the Pro Performance system. On non-training days, Xvest walk for 30 minutes. Take Sunday off and go to church.
Note: Drink a minimum of ½ your body weight in oz. of water per day. Always take the stairs and never park close!
NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!
www.pro-performance.net
314 East 1st Ave. Rome, Georgia 30161
706-234-9639
10 DAY QUICK START WEIGHT LOSS
Start your day with 16oz. of water mixed with 2 teaspoons of fiber. Consume a protein shake; mix with water, 2 pieces of double fiber toast with spray butter and sugar free jelly.
Eat raw broccoli and cauliflower for a mid morning snack and 1 scoop of protein mixed with 16oz. of water.
For lunch, eat 1 grilled chicken breast, a salad, no croutons or cheese and very little light dressing. No carrots on the salad. Drink 16oz of water.
Eat raw broccoli and cauliflower for a mid afternoon snack and 1 scoop of protein mixed with 16oz. of water.
For dinner, eat 1 grilled chicken breast and steamed vegetables and drink 16oz of water.
For an evening snack, mix 1 scoop of protein power, 2 teaspoons fiber with 16oz of water.
Go to bed a little hungry.
Train 3 days per week utilizing the Pro Performance system. On non-training days, Xvest walk for 30 minutes. Take Sunday off and go to church.
Note: Drink a minimum of ½ your body weight in oz. of water per day. Always take the stairs and never park close!
NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!
www.pro-performance.net
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