Thursday, March 31, 2011

Does training = Abs? Or Training Abs = Abs? Part I of III

6-pack.  Washboard stomach.  Abs of steel.  All these nicknames for aesthetically pleasing abs might have one specific look in common, but to many a surprise, the methods used to achieve these results might not be so similar after all.  In addition, are all those walking around with those chiseled midsections TRULY functional and strong?  These 5 answers to some commonly asked questions about ABS might surprise you...

Tuesday, March 29, 2011

Can avoiding gluten tighten your glutes?

Recently I sat down with one of New York City's best Registered Dieticians, Robin Barrie Kaiden, MS, RD, CDN, CSSD, to discuss, among many things, gluten.  This misunderstood and often blamed food ingredient is an important nutrient, so what exactly is it?  Hopefully our conversation will help explain gluten and it's role in (or out) of your diet. 

Friday, March 25, 2011

Prescription Fish Oil?

A new drug, Lovaza, which is prescription fish oil, has hit the market.  But is the price tag worth it?  Especially when you can buy high quality fish oil for almost a third of the price?  Check out nutritionist Mike Roussell's article on comparing the two:

Comparing Lovaza to Flameout

For those of you who don't know, fish oil is a tremendous supplement, that has been recommended for at least 5 BIG reasons:

Thursday, March 24, 2011

Keep it Simple Cardio and Core Part II

Today's outline is a little more complex, but definitely works the higher ends of the heart rate, and opens up the hips, shoulders and thoracic spine during the kettlebell and other functional movements.  Today's cardio intervals should be of a higher intensity, because the length of the bursts are not as long as Tuesday's. 

Also, I used a Kettlebell for my complexes and sequences, along with a Gymboss Interval timer

Wednesday, March 23, 2011

Keep It Simple Cardio and Core, part I

Today's outline is simple to explain, yet difficult to do.  Cardio intervals (of any kind, let alone these) should be absolutely brutal.  Just yesterday a client of mine did them at a new intensity and was shocked at how he felt afterwards.  Not to be underestimated, the core workouts use Tabata principle to maximize density of the workout (and effect on the core) while minimizing how many exercises are needed. 

Tuesday's Core and Cardio

TRX Pikes (knees bent)

Monday, March 21, 2011

Keep it Simple Workout Plan

Some trainers are very protective of their programs, because of the specificity needed for each client and the time put in to the task of making the program. 


But all great chefs have cookbooks, right?  Telling you exactly how to cook their recipe, even the one used in their famous restaurant.  So why aren't they scared of you taking their cookbook, opening a restaurant, and becoming a world-famous restaurant?  The secret to the cookbook is the chef's experience, the ability to change variables (ingredients) and to mass produce them. 

Tuesday, March 8, 2011

20 Food Tips To Go (Print and read!)

So I've been thinking about food lately, have even begun a new project with my own food intake.  In the process, I have come across a lot of information (in this case, 20 food 'bits') that took me by surprise in some cases, and in others was just a review.  But either way, feel free to print this page out, or just open on your mobile device and read it on a plane, train, etc.  Either way, enjoy!

-Coach Kev

9 Food Tips that you Probably Knew

1. Stop eating before you’re full! You will feel full roughly 10 minutes after a meal if you stop eating when the food begins to lose some of its taste

Sunday, March 6, 2011

Kettlebell Practice

So you're looking to improve your metabolism, and you're fluent with kettlebell movements (hopefully more than Jillian Michaels and Bob Harper).

This is just the article for you. Follow this program for 3 weeks, then take a week off of all Kettlebell movements to let your joints rest and recover.

February 2011 Workout Summary


  • I only took one day off working out (5 workouts in 6 days) on my vacation; Dreams Punta Cana had a decent weight room with barbells and a full cable setup
  • New shoulder routine seems to be helping round out rear delts (special thanks to John Meadows on
  • Couple new pieces of training equipment at the studio include Gray Cook Cable Bar, the Stick, and a Slide Board

Thursday, March 3, 2011

Organic versus non-organic?

Pesticides. Hormones. DDT.

Sound appetizing? It shouldn't.

And you should know the difference and importance of choosing foods to eat organic, but also not worrying about others being non-organic. Few things to consider:

1) Domestic versus non-domestic: Any vegetable or fruit from another country MUST be treated with something (usually a waxy residue to keep it's color, flavor locked in), so in most instances, try to buy local, USA produce. It's that simple. This list would include meat and fish.