Tuesday, November 30, 2010

Holiday Hold Em Challenge

2010: Only 31 Days Left! Seems like just yesterday we were counting down the days in 2009. And now?

Thanksgiving, Hannukah, Christmas, New Years: Not exactly known for their collective ability to decrease bodyfat or lose weight.

In fact, the average American gains 10 POUNDS OF FAT between Thanksgiving and New Year's.


  • parties, alcohol, hangovers, etc
  • high carb and high fat food
  • missed or poor quality workouts
  • loss/lack of sleep
  • stress and work/family obligations
  • travel and poor eating and meal timing associated with hurried travel
  • cold weather: more activities inside, less outside

If ever there was an excuse to FIGHT back, to get a METABOLIC BOOST, and BUILD MUSCLE, here it is:

Coach Kev's Holiday Hold 'Em Challenge



  • Initial weigh in & bodyfat measurements taken between December 1st and December 5th
  • Final weigh in & bodyfat measurements taken between Jan 15th and Jan 20th
  • Client must train a minimum of 1x every 2 weeks for 6 weeks (minimum 3 sessions)
  • GRAND PRIZE WINNER: Most bodyfat lost wins a 4 pack of sessions ($480)

Coach Kev will proudly announce the winners on Jan 21st, with the Grand Prize Winner highlighted in a newsletter that week.

Any questions, please let me know. CONTEST STARTS TOMORROW!

Every contestant has a realistic chance of winning, and starting off the year 2011 with a body they want.

Sign up and get measured!

As always,

Coach Kev

Monday, November 22, 2010

Upper Back Strength

Few weeks ago, I started a new workout plan, specifically for strengthening the Lats, Rhomboids (muscles between shoulder blades), and traps (upper, middle and lower). The idea is that this will increase my postural awareness and pull my shoulders more posterior (I have a slightly forward shoulder resting position).

Doing this for 3 weeks with escalating intensity and volume each week. Taking the 4th week (next week) completely off from back training, and substituting higher volume leg and pushing movements.

1) Prone Single Arm Barbell row (AKA Meadow's Row) 4x10

2) Single Arm Barbell Lawnmower row (Close grip row) 4x10

3) Dumbbell Deadstop row 4 x 8

The most difficult part of the lift is getting the lower body and core in position to support the upper.

Arms, shoulders, back, core and glutes are already increased in strength and size (this is the 3rd week) Perfect for anyone trying to specializ in a program short term and yield a long-term benefit.

Workout B will come Wednesday!

-Coach Kev

Wednesday, November 10, 2010

Sleep better - tonight!

This week we'll touch on the basics of sleep, including why it's important, how much you need, and the benefits of naps. But first?

5 Ways to Sleep Better - TONIGHT!

1) Make it dark: your internal clock can be disrupted by a variety of things, but one of the bigger disruptors is lightness. Whether it be moonlight, clock radio, blackberry or even a night light, any form of light signals the body to be alert and not to sleep. This is a major contributor to poor quality of sleep!

2) Make it less stimulating: any alarm clock, blackberry or portable device should NOT be next to your bed. In fact, any electric device should be at least beyond the foot of the bed. These devices send electromagnetic fields (even when off) and disrupt the production of melatonin and serotin.

3) Make it simple: Try to leave your bed for sleep only. TV, internet, doing work in bed - this all makes it harder to associate your bed with sleep, and might not allow you to fully relax into a deep sleep.

4) Make it last: Avoid eating or drinking 2 hours before bed. Avoid drinking because this will lessen the chances of waking to use the bathroom. You can also go to the bathroom right before bed to help lower those chances as well. Also, eating and digesting is a metabolically boosting activity - something you want to participate in throughout the day, but not within 2 hours before bed.

5) Make it quality: Ever awaken in the middle of the night, a few hours after 'passing out' from a long night of drinking, and find yourself in a mild sweat, and unable to fall back asleep? This is when your liver switches back to metabolizing fats (versus alcohol). This stimulates the body (hence the warmth) and is another reason to avoid alcohol before bed. The average metabolic breakdown of 1 drink in the liver is 1 hour, so on those nights you must participate in drinking, minimize the effects by alternating with water/seltzer instead of drinking straight alcohol.

In better ZZZ's...

Coach Kev

Thursday, November 4, 2010

Movember Fitness Support Program

Peanut butter and jelly.

Yin and yang.

Health and Fitness.


Yes, they do go hand-in-hand.

And no, you cannot have one without the other.

Health is a collective term, referring to the 'wellbeing and individual free from disease', and fitness refers to the 'good health or physical condition, ESPECIALLY AS A RESULT OF EXERCISE AND PROPER NUTRITION.'

The top 3 causes of death of humans in 1900:

1) pneumonia
2) tuberculosis
3) intestinal disease

Communicable disease was the number one cause of death in humans.

Today's medical field has advanced to the point where preventing communicable disease is down to an exact science, and the #1 cause from 110 years ago barely cracks the top 10 today (#9).

The top 3 causes of death in 2009:

1) Heart Disease
2) Cancers
3) Stroke

These statistics remind us how much our medical profession has advanced, but the fitness and nutrition world is far from perfect.

Still, much is known about the inverse relationship between increased participation in a 'Health and Fitness' lifestyle and the decreased risk of heart disease, cancer and stroke.

To further this notion, and promote a more proactive approach, I am teaming up a great friend of mine, Tim Sliwa, who is participating in the Movember Foundation's annual awareness campaign with the following Personal Training discount:

1) 50% off of any new client buying a Personal Training Package (minimum of 4 sessions) for any participant who raises money by growing the 'stache. (This is like buying 2 sessions and getting 2 free...)

2) 25% off of any new client buying a Personal Training Package (minimum of 4 sessions) for anyone who donates more than $25 to the Movember Foundation. (This is like buying 3 and getting 1 free...)

3) 10% off any existing client and a new Personal Training Package who participates or donates more than $25 to the Movember Foundation.

For more information and how to participate on the movement, (and be eligible for the 50% off) click here:

To Donate to Tim and become eligible for the 25% off:
Click this link: http://us.movember.com/mospace/39675/ and donate online using your credit card or PayPal account
- Write a check payable to Movember, referencing Tim's name or Registration Number 39675 and mailing it to: Movember, PO Box 2726, Venice, CA 90294-2726

November means Movember.

But it is also the time to take a look at your waist, your cholesterol, your blood pressure, and your bodyfat. All are direct indicators at your health, and even though they might not be priorites with the upcoming holidays, there is no better offer to support a good cause in addition to your own.

The average American gains 9 pounds of fat between Thanksgiving and New Years. My expectation for you? Lose it!

In Extraordinary Health and Fitness,

Coach Kev