Category Archive for "Ask the Trainer"

Swimming Recovery

Swimming for Recovery

February 9, 2016
Maddy Curley

I’ve always been a big fan of pools, just not necessarily for workouts. Recently, however, I have implemented swimming into my recovery workouts and the pool is proving to be beneficial training grounds. Here are four reasons why you should…

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Muscular Power

How To Develop Muscular Power

December 7, 2015

One of the hottest topics in the world of strength and conditioning is how we can develop greater power and speed in our athletes. The ability to move from one point on the field or court to another with greater…

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Staples to Strength Training

Staples to Strength Training

November 7, 2015

With all of the detailed information we now know about the world of strength training and conditioning, it’s possible for trainers to tailor their programs to the exact specifications of each of their athletes. Based off of my blog post…

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Balancing Act

Balancing Act – 5 Tips to Workout when Life Gets Busy

October 26, 2015
Gretchen Kittelberger

It happens to the best of us. We start the day with great intentions. We are going to get our workout in, cook the whole family a full, nutritious breakfast, answer those emails that just came in, get the kids…

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Get Up Stand Up

Get Up – Stand Up

October 26, 2015
Courtney

On average we spend about 7 hours a day sitting, thus we are spending about half of our waking hours inactive. This lack of movement has harmful effects on our bodies and it has been said “sitting is the new…

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Fight the Flab

Ladies Let’s Fight the Flab

October 20, 2015

  One would think that we would have evolved and learned the ability to fly by now based on the wing-like appearance our back-upper arm can have. However, this stubborn flab serves no purpose, other than driving us nuts and…

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Sport Specialization

The Downside of Sport Specialization for Young Athletes

October 6, 2015

All too often in today’s world of youth athletics, sport specialization can create what’s meant to be a  fun and purposeful activity into a highly competitive and stressful situation for the kids, parents, and coaches alike. With the idea of a…

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Tabata Training

Trim Up with Tabata Training

September 30, 2015

Tabata training is particular type of workout that is designed to provide both aerobic and anaerobic benefits – in other words – a way to improve your cardiovascular functioning as well as stimulate fat loss. Now you are listening. The high…

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Most Important part of Life

Make Time For What Matters Most

September 17, 2015
Vincent Camps

What comes to mind when you are asked to name the most important part of your life? The one answer I rarely hear first; and the correct answer, in my opinion, is exercise, but why not?  Obvious answers are family, friends,…

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Pull Up

Workouts to Master The Pull Up

August 29, 2015

First it was the plank. Then it was hundred’s of air squats, and now it’s all about the pull up. It seems more people involved in fitness want to conquer this move more than any others which is totally AWESOME! It…

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Suspension Training

Take Your Workouts to New Heights With Suspension Training

August 28, 2015
Morgan Kingsbauer

When I first learned about suspension training, my mind was blown! There are so many different exercises that you can do, and at so many different intensity levels. The thing I love most about suspension training is that it can…

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Psychological Health

Improve Your Psychological Health

August 20, 2015
Jessica Brantley

Positive psychological (mental) health is essential for our survival, but it can easily be disturbed by the stress of jobs, kids and mortgages. When our minds are constantly distracted with these responsibilities, it becomes difficult to maintain an uplifted mood….

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Agility Training

Agility Training for Athletes – Get Faster and More Explosive

August 12, 2015

As summer training kicks into high gear during the month of August, it’s important to ensure that athletes are covering all their bases in preparation for fall sport participation, and that includes improving their agility training. Often I have athletes…

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ExerciseThruIt_BlogFeature

Exercise thru the Tough Times

August 3, 2015
Conor Nugent

  Tough times occur during every person’s life, but the use of exercise and a healthy diet can give you the mental game you need to get through it all. Whether your troubled times last minutes, hours, days, or months, this post is to…

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Fit Vacation

Tips to Have a Fit Vacation

July 29, 2015
Jessica Brantley

While vacation should be a time to relax and unwind, it can be a bit stressful if you have a strict fitness schedule and/or are concerned about weight gain. Fortunately, there are some things you can do while traveling to…

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dirty bulk

Breaking Down the Dirty Bulk

July 21, 2015
Jeremiah

Every lifter, at some point in his or her life, has the questioned the ‘dirty bulk’. One day you wake up and look in the mirror and say “I need to put on some size.” This blog will focus on the specific…

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Handstand

3 Tips to Fix Your Freestanding Handstand

July 13, 2015
Gretchen Kittelberger

Gymnastics is hard. There’s no getting around that. However, being able to conquer and perform those higher-level gymnastics movements can be not only extremely gratifying but also very exhilarating. Since most adults these days are being exposed to basic gymnastics…

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Summer Training

Summer Training Tips to Battle the Heat

July 5, 2015

As summertime approaches many athletes will undertake their rigorous off-season training programs. With temperatures and humidity rising, summer training is the perfect time to use the tough conditions to an athlete’s advantage, allowing for an environment usually even more demanding…

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CrossFit Movements for Teens

5 CrossFit Movements for Teens

June 26, 2015

CrossFit is the fastest growing fitness craze in history and for the teens it’s starting to make an even bigger impact. With its “specialty” in everything fitness and not just one particular modality; we have seen more teenagers becoming involved…

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What’s the best diet for losing weight?

June 23, 2015

At the end of the day, in order to lose weight, you must be at a calorie deficit. This means the number of calories you’re taking in must be less than the number of calories you’re burning on a daily…

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Should I do cardio before weights or weights before cardio?

June 23, 2015

There are a few difference schools of thoughts on this topic. I personally like to have my clients perform their strength workout prior to any cardio or metabolic circuit. The reasoning here is that when your muscles are fresh you…

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I want to try adding some weight lifting to my routine. How much weight should I be lifting, and for how many sets and reps?

June 23, 2015

The answer to this question depends entirely on your goals. Use the general guidelines below depending on your needs: To build strength use 85-100% of your 1RM, 1-5 reps for 4-6 sets. To focus on hypertrophy use 70-85% of your…

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What can I do to get faster for my sport?

June 23, 2015

It is important to understand that strength is the foundation of speed. Following a regular strength program is important to getting faster. Once a good strength base is set, the next step is to build power. There are a variety…

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What types of exercises should I do to get a six-pack?

June 23, 2015

This is probably the most common question I get asked by a range of gym-goers. While many people love to believe that doing crunches until the cows come home will get their bodies beach-ready, I’m here to tell you it…

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Get More From Your Workouts

Tips to Get MORE From Your Workouts

June 22, 2015

Of course, half the time, getting to the gym is the main battle for getting in a solid workout. But once you are there, don’t you want to be doing everything in your power to receive the best results possible? Here…

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How to Handstand

How to Handstand

June 17, 2015
Courtney

Ever since I was a child I loved doing handstands, and at the age of 30 not much has changed! It’s just a fun movement that literally turns your world upside down and is impossible not to smile while doing!…

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Mental Fortitude Crossfit

Mental Fortitude and Its Application to Life and CrossFit

June 4, 2015
Conor Nugent

Simply put, mental fortitude, is what separates people who can overcome obstacles.  In CrossFit, there is going to be bad weather, your judge is going to miscount your reps, and your equipment is going to fail. In life, I’m sure you’re…

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Kevin Cornell

Meet AT Athlete Kevin Cornell

June 1, 2015

If you’re local to PA you may have already caught up with our AT Athlete and Competitive Weightlifter, Kevin Cornell. But for those not local to our home state, you may know him as the 25th in the country in his…

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SummerTime_BlogFeature

Summertime Survival Guide

May 12, 2015

Warm weather is officially here and hopefully your resolutions to look better in less clothing were a success. But now you feel like, with vacations, pool parties, and summer cook-outs, that 6-pack summer you worked for is slowly fading away….

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Metabolic Meals for Breakfast

Metabolic Meals for Breakfast

May 10, 2015

I am sure you have heard the term “Metabolic” used in terms of body, food or training at some point. The word is derived from Metabolism which is essentially a complex process that our body goes through to turn our…

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