Train With Corey

Boxercise ONLY $99

2012-01-23T07:11:00.006-05:00

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For more information: www.trainwithcorey.com. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

What To Do About New Years Resolutions

2012-01-02T09:47:00.003-05:00

Now that all of the holiday hoopla is officially behind us, conventional wisdom in the fitness community suggests that if you operate a gym or health club, that this is the time to put your promotional "bait" in the water because all of the new year's resolution "fish" will be biting. My mailbox has already been littered with ankle-biting offers from the usual corporate behemoths (Planet Fatness, LAzy Fitness, etc), and it's no surprise that Weight Watchers recently unveiled its slick ad campaigns featuring celebs Janet Jackson, Charles Barkley, and Jennifer Hudson.

The big question is:

Do A-list spokespeople and dirt cheap deals hold their value after they capture your attention?

Remember that Weight Watchers doesn't go out of their way to tell you that Jackson, Barkley, and Hudson are paid handsomely for their positive reviews. They also neglect to overtly disclose that the celebs' successes are in conjunction with a consistent exercise program over several weeks and months, most-likely supervised by a well-respected personal trainer. (Not to mention how the production of their commercials is meticulously planned to blur any areas that may not be 100% perfect. . .ie, wardrobe, make-up, lighting, etc.) And the big-box fitness centers won't tell you that they are banking (pun intended) on you NOT coming back to their establishment after the honeymoon wears off in a few months. *

It is for these reasons that I'm proud to announce my New Year's resolution . . .

In 2012, I resolve not to have any celebrity endorsements or penny-promotions to persuade potential clients to try my humble establishment.

I'd rather focus on the 3 qualities that make our private fitness studio unique:

NO CRAZY CONTRACT OR RECURRING MONTHLY MEMBERSHIP FEES

NOT A MEAT-MARKET. COLOGNE, JEWELRY AND MAKE-UP NOT NECESSARY

ENJOY A COMFORTABLE, NON-JUDGMENTAL ATMOSPHERE THAT IS NOT A FISHBOWL

* http://www.smartmoney.com/spend/rip-offs/10-things-your-fitness-club-wont-tell-you-20483/

For more information: www.trainwithcorey.com. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

DISCOUNT Gift Certificates ON SALE NOW!

2011-12-05T10:00:00.002-05:00

It's holiday gift-giving time, and Train With Corey has the perfect money-saving stocking stuffer! For a limited time, you can get DISCOUNTED gift certificates good towards any personal training, yoga, or boxercise package.

A gift certificate worth $100 -> PAY JUST $90 (10% off)
A gift certificate worth $200 -> PAY JUST $170 (15% off)
A gift certificate worth $300 -> PAY JUST $240 (20% off)

Gift certificates available to existing and new clients. Purchase in-studio or CLICK HERE for instructions to purchase on-line. Offer expires 12/25/11.

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For more information: www.trainwithcorey.com. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

"GOOD FOR YOU" RECIPE: SPICY EDAMAME HUMMUS

2011-11-28T06:47:00.003-05:00

SPICY EDAMAME HUMMUS
(makes about 1 cup)

1 cup frozen edamame
1/4 cup tahini
2 tablespoons flaxseeds
2 tablespoons lime juice
2 garlic cloves, minced
1 teaspoon wasabi mustard (or less if milder flavor is desired)
Pinch of salt
Pinch of pepper
1 Tablespoon freshly minced cilantro
Water or vegetable stock
2 tablespoons olive oil

Cook the edamame according to package instructions. In a food processor, puree the edamame, tahini, flaxseeds, lime juice, wasabi, salt, pepper, and cilantro. Add enough water or vegetable stock until desired thickness. Drizzle olive oil and mix before serving. It is best served cold.

Comments: Serve with vegetables such as carrots, celery, cucumber, or broccoli.

Total Recipe: 1267 Cal (62% from Fat, 19% from Protein, 19% from Carb); 64 g Protein; 92 g Tot Fat; 12 g Sat Fat; 38 g Mono Fat; 65 g Carb; 28 g Fiber; 1 g Sugar; 1059 mg Calcium; 20 mg Iron; 136 mg Sodium; 0 mg Cholesterol

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For more information: http://www.trainwithcorey.com/. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

Support The Pottstown Power: Dining to Donate at Applebee's

2011-11-21T06:36:00.002-05:00

Come out to the North State Street Applebee's in Pottstown on Wednesday, December 21 when 10% of your food and beverage purchase will go to support The Pottstown Power.

Click here for the official flier. It is important that you print this flier and present it to your server.

Hope to see you there!

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For more information: www.trainwithcorey.com. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

FILL THIS BOX: The Pottstown Power Baseball Club's Food Drive

2011-11-15T15:17:00.006-05:00

The newly formed Pottstown Power Baseball Club is giving back to their local community for their support of the team.

And Train With Corey is partnering with The Power to FILL THIS BOX for the North Coventry Food Pantry. We're collecting canned goods and other non-perishable food items to be donated.

Stop by the Train With Corey Private Fitness Studio anytime between now and 12/13 to drop off your items!

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For more information: www.trainwithcorey.com. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

Good For You Recipe: PEANUT BUTTER AND APPLE SMOOTHIE

2011-10-10T07:29:00.005-04:00

2 apples, peeled and chopped
1/2 cup unsweetened apple cider or unfiltered apple juice
1/2 cup low-fat milk (rice, soy, or almond)
1 frozen banana
2 tablespoons peanut butter (or other nut butter)
2 tablespoons flaxseeds or flax oil
teaspoon cinnamon
1/8 teaspoon cardamom
4 to 6 ice cubes

Place all the ingredients in a blender and blend until smooth. Serve immediately.

Per Serving (serves 2): 316 Cal (33% from Fat, 11% from Protein, 57% from Carb); 9 g Protein; 12 g Tot Fat; 2 g Sat Fat; 5 g Mono Fat; 48 g Carb; 7 g Fiber; 32 g Sugar; 169 mg Calcium; 1 mg Iron; 121 mg Sodium; 1 mg Cholesterol

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For more information: www.trainwithcorey.com. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

Good For You Recipe: Chilled Cucumber and Salmon Soup

2011-09-19T06:55:00.004-04:00

4 ounces cold sushi grade raw salmon, diced
1 large cucumber, peeled
1 small carrot, peeled
1/2 shallot
1 small garlic clove
1 teaspoon lemon juice
4 tablespoons low-fat Greek yogurt
2 tablespoons freshly minced dill
Salt and pepper to taste

In a blender, liquify the cucumber, carrot, shallot, garlic, lemon juice, and 1 tablespoon of dill. Season to taste and refrigerate. When cold, mix in the yogurt and then divide among two serving soup plates. Top each plate with 2 ounces diced salmon and sprinkle over a little dill. Serve immediately.

Per Serving: 166 Cal (13% from Fat, 20% from Protein, 68% from Carb); 8 g Protein; 2 g Tot Fat; 0 g Sat Fat; 1 g Mono Fat; 29 g Carb; 1 g Fiber; 23 g Sugar; 264 mg Calcium; 1 mg Iron; 102 mg Sodium; 2 mg Cholesterol

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For more information: http://www.trainwithcorey.com/. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

Good For You Recipe: CHERRY YOGURT SUNDAE

2011-09-12T10:32:00.004-04:00

1 cup 2% low-fat plain yogurt
2 tablespoons black cherries preserves
12 cherries, halved and pit removed
4 teaspoons sliced almonds

Divide yogurt among two bowls. Top with the preserves, cherries, and almonds. Serve immediately and enjoy!

Per Serving: 166 Cal (13% from Fat, 20% from Protein, 68% from Carb); 8 g Protein; 2 g Tot Fat; 0 g Sat Fat; 1 g Mono Fat; 29 g Carb; 1 g Fiber; 23 g Sugar; 264 mg Calcium; 1 mg Iron; 102 mg Sodium; 2 mg Cholesterol
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For more information: www.trainwithcorey.com. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

Healthy Recipe: FRUITY BRUSCHETTA

2011-08-29T07:48:00.002-04:00

FRUITY BRUSCHETTA
(serves 2)

A great summer dessert/snack to make with the kids!

4 large round organic apple slices with skin on
4 teaspoons almond butter
1/2 mango
1/4 cup strawberries
1/4 cup blueberries
1 kiwi
1 tablespoon orange juice

Wash fruits well before use. Cut the mango, strawberries, and kiwi into small dice. Transfer to a mixing bowl, add blueberries, and mix with the orange juice. Spread a teaspoon of almond butter over each apple slice. Top with the prepared fruits and serve immediately.

Option:
You can top with a tablespoon of low-fat Greek yogurt and/or a little cinnamon. Feel free to change the fruits such as with banana, papaya, grapes, and so on.

Per Serving: 174 Cal (32% from Fat, 6% from Protein, 62% from Carb); 3 g Protein; 7 g Tot Fat; 1 g Sat Fat; 4 g Mono Fat; 30 g Carb; 4 g Fiber; 21 g Sugar; 57 mg Calcium; 1 mg Iron; 4 mg Sodium; 0 mg Cholesterol

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For more information: www.trainwithcorey.com. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

TRAIN WITH COREY LAUNCHES NEW (AND IMPROVED) WEBSITE!

2011-08-22T06:44:00.009-04:00

The URL is the same, but www.trainwithcorey.com looks a lot different today!

The re-designed Train With Corey website is streamlined; is more user (and mobile phone) friendly; contains updated pics of our facility, staff & clientele; contains current rate information ... and much more!

Below are a sneak peek and some quick links, but click here to check out our new website now for yourself!

Home
Training
Yoga
Massage
Boxercise
Testimonials
Newsletter
Payment
Contact

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For more information: http://www.trainwithcorey.com/. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

7 Ways to Express Your Workouts

2011-08-17T11:36:00.002-04:00

The more fit you are, the more enjoyable all activities will be. Keep in mind that there will be snags in the best though out plan. So, prepare for changes and be flexible. Use obstacles as an opportunity to try something new. In the long run, the time you invest in exercise will come back to you. Remember, no one goes to the grave saying that they should have worked more. You often hear people say, "If I knew I was going to live this long, I would have taken better care of myself." So, make your health and fitness a priority by making time to exercise.

1. Incorporate Mind & Body Exercises -
You can get a lot of mileage out of choosing a discipline like yoga or pilates. Not only will you get the physical benefits of a well-toned body, but you will also enjoy the flexibility, relaxation and stress-relieving enhancements as well.

2. Combine Your Upper and Lower Body Exercises -
Cut your strength routine in half by incorporating exercises for several body parts. For example, while performing a lunge, add a set of bicep curls to the movement.

3. Choose Compound Exercises -
Exercises that work several muscle groups simultaneously are more time efficient than isolation exercises, which focus on one major muscle group. Examples of compound exercises include the leg press, squat, chest fly, walking lunge and seated row.

4. Circuit Train -
With minimal equipment, you can set up stations alternating cardio activities with strength training activities. This will keep your heart rate up so that you can get both the aerobic and anaerobic (strength) benefits. A sample circuit might include: jump rope, bicep curls, jumping jacks, push-ups, jogging in place, squats, mini-trampoline exercises and dips. Repeating the circuit up to three times is guaranteed to boost your metabolism in under 30 minutes.

5. Interval Train -
Using active rest and work ratios will allow you to workout at the upper and lower levels of your heart rate zone and optimize calories expended. You can start with brisk walking for 2 minutes and jogging for 30 seconds. Then progress to 2 minutes of brisk walking and 1 minute of jogging. Eventually progress to two minutes of each and ultimately to spending less time walking and more time jogging. If you are already a runner, alternate your running with spints where you accelerate with a burst of energy and then taper back to a run.

6. Increase Your Intensity -
By picking up the pace, you can cover more miles and ultimately burn more calories in less time. You may need to work up to higher intensities gradually, but you will become more efficient in the process and be able to cut back on the duration of your exercise sessions. Ditto for you strength training workout. If you keep each set intense, you can get the most benefit and eliminate the need for several warm up sets.

7. Make Fitness a Lifestyle Change -
By eliminating some of life's modern conveniences and getting more physical, you can expend up to an additional 800 calories a week. That can add up to 11 pounds lost at the end of a year. So, start taking the stairs -- even if you work on the 10th floor! It will get easier. Park your car in the last spot and join the kids on the playground. You never know when the opportunity will arise to get your heart rate up.

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For more information: www.trainwithcorey.com. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

Train With Corey Introduces B.E.A.S.T. Bootcamps!

2011-07-29T15:41:00.009-04:00

Unleash your inner beast! Train With Corey’s Bootcamp Specialist Mark Slater will lead Brute Exercise And Strength Training (B.E.A.S.T.) Bootcamps on Mondays at 6:30am and 6:30pm, Wednesdays at 6:30am, Fridays at 6:30am and 6:30pm, and Saturdays at 9am.

Try before you buy! Be among the first to give it a try during one of our COMPLIMENTARY TRIAL sessions on Tuesday, August 16 at 6:30pm or Saturday, August 20th at 9am.

Choose one of three VERY COST EFFECTIVE packages and come as often as you can:
Up to 10 visits for $200
Up to 20 visits for $300
UNLIMITED visits for $360

“Train With Corey is very excited about how intense, accessible, and affordable this program is,” said Train With Corey owner Corey Dissin. “Men and women of all ages and experience levels are encouraged to join us.”

In addition to various bodyweight exercises, clients can expect to utilize tires, ropes, cones, agility ladders, kettlebells, medicine balls and more.

The B.E.A.S.T. Bootcamps program begins on Monday, August 22 and will run through Saturday, October 22.

To register or for more information, email info@trainwithcorey.com or call 610-505-2262.

Download the flier here

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For more information: http://www.trainwithcorey.com/. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

10 Ways to Find Time For Fitness

2011-07-21T12:11:00.003-04:00

10 Ways to Find Time For Fitness

Time is a precious commodity and with the fast-paced, urgent world we live in, most people push their needs -- including exercise -- to the bottom of their to do lists. You may not have thought of it this way, but exercise saves you time and will most likely add longer and stronger years to your life. Read on for 10 tips to make time for exercise. Taking a little time for exercise will surprisingly help you manage other areas of your life. Some of the positive effects include lifting your mood, boosting your self-esteem and reducing your stress.

Exercising gives you a healthier focus.

Those who exercise are sick less often, report being happier and even make more money then those who do not.

Exercisers make healthier food choices and sleep better. If you can manage to make exercising a priority, you will be pleased with how much better you become at managing life tasks.

1. Make an appointment -
Schedule activity in your planner 1 month in advance and keep that commitment the same way you would any other meeting. When you go to schedule other activities, do so around your workout session. If it's necessary to cancel a workout session, reschedule it immediately for another time during the day or for the very next day.

2. Plan Ahead -
Cook on Sunday night for the week. This way, you can head to the gym after work and still come home to a healthy cooked meal. This will help you stay on track for your meal plan as well as your exercise schedule. For best results, both your meals and activities need to be planned for and should not be left to chance.

3. Workout at Lunch -
A workout break will refresh you for the second half of the day and is known to boost brain power. You will be more productive after recharging your body with exercise than working through your lunch and eating at your desk. Live with no regrets!

4. Get Support -
Let your significant other know your exercise schedule ahead of time, so there are no conflicts or guilt when it comes time for working out. Inform your employer of your goals and ask for some flexibility in your schedule. For example, go in later and work later, so that you can get in your morning run.

5. Stick to Your Schedule -
Set your watch to go off when it's time to exercise. Then stop what you are doing and take 30+ minutes to exercise. You will be more productive finishing up tasks after you worked out versus trying to work through a situation knowing you did not keep your commitment to yourself.

6. Make an Investment -
Consider signing on with a personal trainer, joining a gym or purchasing home gym equipment. Making an investment is likely to help you make a time commitment. Knowing that you have a trainer waiting for you will increase your chances of showing up. Signing up for an online personal trainer and comprehensive fitness program can do the same.

7. Always be Dressed to Move -
You never know when the opportunity will arise to go for a walk or hit the gym. Keep your sneakers in your car at all times, lay out your workout clothes or pack your gym bag the night before. Eliminate excuses and always be prepared for opportunities to exercise.

8. Engage in Intermittent Sessions -
Take several 10-15 minute walking breaks throughout the day. By day's end, you could have completed 60 minutes of cardiovascular activity, and the health benefits are the same as continuous exercise.

9. Eliminate Time Wasters -
Take a look at your 24-hour schedule and see where you can eliminate some time wasters. Can you multi-task, be more efficient or watch less TV? You only need to dedicate 2 percent of your week to exercise. You are worth it!

10. Set Yourself up for Success -
Get up 30 minutes earlier -- then you don't have to make excuses for the rest of the day. Morning exercises have the highest compliance rates, as do those who exercise with a partner.

Reaching your goals does not have to mean hours in the gym. You can express your workout routine and still maximize your results.

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For more information: www.trainwithcorey.com. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

$10 Off Coupon for Massage Therapy Services

2011-07-15T13:53:00.000-04:00

For more information: www.trainwithcorey.comThe fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

Say hello to our newest massage therapist: Carrie Aitken.

2011-07-11T07:26:00.002-04:00

Name: Carrie Aitken

Position: Certified Massage Therapist

Years as a massage therapist: 8

Background: Carrie began her body therapies training with Reflexology at the Connecticut Center for Universal Reflexology in 2003. This was followed by additional training in the Fr. Josef Method of Reflexology, and Tera Mai Reiki and Seichem. Carrie then graduated from the Cortiva Institute of Massage/Muscle Therapy in 2010 with basic training in Myofascial Release, Swedish Massage, Therapeutic Massage, Neuromuscular and Positional Release, Chair Massage, Hot Stone Therapy, Sports Massage and Prenatal Massage. She maintains membership with AMTA. Carrie has also studied Cranio Sacral Therapy with the Upledger Institute and most recently achieved Shamballa Reiki Master level. Prior to becoming a member of the Train with Corey team, Carrie has had the opportunity to work in spa and chiropractic settings as well as providing personal in home visits to clients.

Favorite part about being a part of the Train with Corey Team (and why):
I truly enjoy being an integral part of your wellness program. Massage therapy is essential maintenance, and preventative medicine. I offer you a positive custom massage experience which will enhance your current level of health and well being, as well as speed up your recovery time from exercise, stress, or injury. Massage is so beneficial and healthy for your body and mind. I like to integrate different styles and techniques to customize each treatment.

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For more information: www.trainwithcorey.com. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

Meet our newest trainer: Mark Slater

2011-07-05T15:57:00.004-04:00

Mark Slater
Personal Trainer
Age: 25
Years as a Personal Trainer: 6

Background: Mark is 2003 graduate of Perkiomen Valley High School where he lettered in football, basketball, indoor and outdoor track, earning All Pac-10 and All-area honors in football. Mark also holds a Bachelor of Science degree in Recreation Management with a concentration in fitness from Lock Haven University. Mark Slater has pervious experience in fitness industry, being an assistant student strength and condition coach at Lock Haven University, Velocity Sports Performance, Greater Plymouth Community Center and Personal Training Director at LA Fitness. Mark lives by the motto "Go Hard or Go Home!!"

Specialties: No one workout is the same. Sometimes people get into a rut of doing the same exercise over and over again and see little to no results at all. What I love to do is continuously modify the exercises and change them all the time so each workout keeps you coming back for more. I love using multiple joint exercises and I am always looking for new and innovative exercises to challenge my clients that include strengthening the core. I will work with you to build a program that will help you feel better, look better, and perform better, and I will motivate you towards turning that program into a new, and better you.

Favorite exercises: Some of my favorite exercises are renegade rows, plank push-ups, squat/curl/press etc. I love multiple joint exercises because you burn a ton of calories, and also there are so many combinations that it will keep the workouts new and exciting.

Favorite part about being a Train With Corey personal trainer: The best thing is knowing that you have been that vehicle for the client to reach their goals.

Best advice for someone considering the Train With Corey way: Let's get it!!! There is nothing like working hard and seeing it paying off in the end. At TWC, we are going to improve the quality of your life.

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For more information: www.trainwithcorey.com. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

10 Most Common Workout Mistakes

2011-06-22T15:14:00.004-04:00

Although regular exercise is good for body and soul, diving head first into an advanced exercise program is not encouraged. It can even be dangerous if you don't avoid some common mistakes.

If you're a beginner, your body isn't prepared for the types of strains exercise can place on it. As a result, engaging in an exercise program with little foresight and planning can lead to burnout, frustration and injury.

If you want to maximize your workout, it's going to take a combination of motivation and the correct information. So let's review the 10 most common mistakes that can be easily avoided.

1. Skipping the warm-up. Muscles need time to adjust to the demands placed on them during exercise. Before hitting the gym or jumping into your regular cardio workout, you should take a few minutes to gently walk, cycle or whatever you choose to prepare the body for heavier activity. Breaking a light sweat will get your blood pumping, warm up muscles and ligaments, greatly reduce your risk of injury and increase the effectiveness of your workout.

2. Skipping the cool-down. Due to time constraints, many people head straight to the showers after their last repetition or as soon as the timer on the treadmill dings. Instead, take a few minutes to lower your heart rate close to its resting rate. This will reduce your risk of injury and give you a few minutes to incorporate some relaxation into your routine.

3. Not stretching. Flexible muscles are far less likely to be pulled than tight ones. Stretch before a heavy workout or after your workout as a warm-down. Never stretch a muscle without warming up first to reduce your risk of injury even further. Regular stretching greatly increases your flexibility.

4. Lifting too much too fast. Placing demands your muscles are not prepared to handle is the best way to injure yourself. Gradual, progressive resistance is a far more effective and safe way to increase muscle strength. You should select a weight that allows you to do 1015 repetitions. If you cant do 10 reps, the weight is too heavy. If you can easily do 15, then increase the weight by five percent.

5. Using too light a resistance. If you are doing over 15 reps or have not increased your resistance in over two weeks, it is time to progress. If you want to improve, you have to keep your muscles stimulated. If you continue to do the same weights with high reps, you will maintain your current physique and not advance.

6. Being a Weekend Warrior. The mistake of the person who tries to fit a week's worth of exercise into a Saturday afternoon! For weight loss, it's more effective to sustain a moderate workout for longer periods of time than to exercise intensely for only a few minutes. For others, the expectation that a workout must be intense to be effective can lead to burnout or injury while others abandon their training altogether.

7. Waiting until you are thirsty to drink. Only camels can go without water! For the rest of us it's a necessity! Dont wait until you feel thirsty because you are already dehydrated at that point. Drink plenty of fluids before, during and after your workout.

8. Using bad form. It's much more effective to choose a lower level, speed or weight and perform the exercise properly than it is to go too fast or too heavy and use poor form and momentum. Lower the intensity to the point at which you can maintain good posture. An example of poor form would be leaning on the Stairmaster handrails or swinging the dumbbells during a bicep curl.

9. Resting too much. While it's true you don't want to overdo it, taking too much time in between exercises can decrease the training benefits and set you up for injury. Allow for about 30 seconds between toning exercises -- which is usually just enough time to move to the next station and set up. You should exercise intensely enough to work up a light sweat, get your heart beating and feel a sense of satisfaction for having completed your workout.

10. More is better. It's not necessary to spend over an hour doing cardiovascular exercise. Studies show that the risk of injury outweighs the benefits after 60 minutes. Sessions of around 45 minutes most days of the week are recommended for weight loss.

Remember, exercise is only one link to a complete program of well-being. Mental, spiritual and psychological "workouts" are just as important. Your body will repay you! The only thing left is to just do it... safely.

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For more information: www.trainwithcorey.com. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

SPECIAL OPPORTUNITY FOR TRAIN WITH COREY BLOG READERS!

2011-05-16T10:14:00.004-04:00

Contact JAB Insurance for a free review and rate quote on your auto, homeowner's, or commercial insurance and get a $10 Wawa gift card from Train With Corey!

Just call 484-366-1281, email johnbigham@jabins.com or submit your contact information at www.jabins.com and tell them Train With Corey sent ya!

No purchase necessary. Wawa gift cards available at Train With Corey following confirmed appointment attendance with JAB Insurance.

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For more information: www.trainwithcorey.com. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

Sign up now for Yin Yoga Workshops!

2011-05-10T15:33:00.005-04:00

On Thursday 5/19 at 7PM and Saturday 5/21 at 10AM, Yin Yoga arrives at Train With Corey.

So what exactly is Yin Yoga?
Yin Yoga contains the ancient, and some say original, form of asana practice. If you have ever sat in one position for a long time, and stiff when you finally stood up? The sensations you felt were deep in the connective tissues and the joints. These are the deep connective tissues of the body, relative to the more superficial muscles and skin. Yin Yoga opens up these deep, dense, rarely touched areas by holding postures for a longer period of time.

In this special two-hour practice, you will be practicing your physical flexibility and mental toughness by holding 3-5 minute postures that focus on the deep connective tissue of the back, legs, and hips.

During practice, massage therapist Nikki Kucharek will be relaxing you with a variety of massage and release, making this practice a warm, stretched out, ultimate relaxation experience not to be missed. Space is limited, so call 610-505-2262 or email info@trainwithcorey.com to reserve your spot ASAP. Either 2-hour workshop is just $40.

Bring several towels and, if available, a cushion or two to make the longer holds a little more comfortable. As always, bring water and flexible clothing! We're looking forward to seeing you there!

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For more information: http://www.trainwithcorey.com/. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

Train With Corey's Teresa Conley shares her weight loss success story

2011-05-04T13:48:00.007-04:00

“It’s the best thing I have ever done for myself!”

What was life like before your surgery?

I struggled with my weight my entire adult life. I was a yo-yo dieter who had lost and gained 100 pounds 3 times. I had difficulty walking because my knees and feet always hurt. Basic activities, like tying my shoes and weeding the garden, were major challenges. A turning point for me was the difficulty I had participating in the simple movements of an obedience class with my new puppy.

In addition to the physical pain and difficulty moving, I hated my appearance. And I had a hard time buying nice clothes. I had been an athlete in my teen years and remained an athlete at heart, but I could no longer participate in sports and exercise because of my weight.

What led to your decision to have surgery?

Following a long bout of emotional eating and self-pity, I ballooned up to 270 pounds. My family’s medical history includes heart disease, diabetes, and obesity. My mother was obese, and had open-heart surgery at the age of 54. She then became diabetic. My mother could hardly walk, and at age 45, I could not walk without difficulty either. I knew I was going down the same path. When she passed away at the young age of 64, I knew I had to change my life.

Click here to read more!

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For more information: www.trainwithcorey.com. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

Healthy Recipe: Oatmeal-Protein Pudding

2011-04-04T07:34:00.000-04:00

For those of you who are a fan of rice pudding, bread pudding or tapioca pudding, here's a much healthier alternative that's packed with protein and makes a tasty and replenishing post work-out meal:

Ingredients:

3/4 cup of plain instant oatmeal
2 egg whites
1/2 cup water
15-20 whole natural almonds
1 scoop of vanilla whey protein
3 oz of plain greek yogurt
1 banana

Cooking Instructions:

1) Crush the almonds and combine with the whey protein and oatmeal in a microwave safe bowl.
2) Add the egg whites and water and stir until mixed.
3) Microwave the mixture for 2 minutes on high.
4) Once you remove the bowl from the microwave, spread the greek yogurt on top of the cooked oatmeal like icing.
5) Slice the banana and place the slices on top of the yogurt.
6) Enjoy!

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For more information: www.trainwithcorey.com. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

Train With Corey at the North Coventry Spring Craft Show

2011-03-30T10:16:00.003-04:00

Come out and see Train With Corey along with dozens of other vendors at the PTA Spring Craft Show at North Coventry Elementary School.

The event in on Saturday, April 9 from 10am-4pm.

Meet Train With Corey's training staff and get free chair massages from either of Train With Corey's two massage therapists. __________________________________________________________

For more information: http://www.trainwithcorey.com/. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

Train With Corey's Standley Eugene To Fight For Amateur MMA Title

2011-03-23T07:52:00.004-04:00

SEE TRAIN WITH COREY’S STANDLEY EUGENE FIGHT FOR AN AMATEUR MMA TITLE AT XTREME CAGED COMBAT: PRIMAL FURY ON FRIDAY APRIL 1.

TICKETS ARE AVAILABLE AT XTREMECAGEDCOMBAT.COM.

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For more information: www.trainwithcorey.com. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

Train With Corey Has Two New Boxercise Instructors

2011-03-18T08:08:00.007-04:00

Train With Corey is proud to announce two additional certified Boxercise instructors on staff!

Current Train With Corey trainers Rachel Newby and Teresa Conley have spent the last 8 weeks studying and practicing under Corey's direct supervision to learn how to teach Boxercise the "Train With Corey Way."

What does this mean for you?
To celebrate their new credential, Train With Corey is now offering ten 30-minute Boxercise classes for $150, or if two people sign up together, it's only $250 for ten classes each (just $125 per person)!

Also know that with the reduced price, adding new instructors will allow us to accommodate your busy schedule with expanded class days and times.

This deeply discounted offer will only be available for a limited time, so reply with an email to info@trainwithcorey.com as soon as you can to set up your class schedule!

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For more information: www.trainwithcorey.com The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

You can now "check-in" at Train With Corey with Foursquare!

2011-03-07T14:42:00.005-05:00

Foursquare is a location-based social networking website from which people can use mobile devices to interact with their environment, allowing users to connect with friends and update their location.

This service is available to users with GPS-enabled mobile devices, such as iPhones, Android mobile phones and Blackberries.

Users "check-in" at venues, such as Train With Corey, using a mobile website, text messaging or a device-specific application by running the application and selecting from a list of venues that the application locates nearby, such as Train With Corey. Users can choose to have their check-ins posted on their accounts on Twitter, Facebook or both.

Click here to check out Train With Corey at our Foursquare page. And remember to check-in with Train With Corey often ... you may be one of the lucky Train With Corey users to be awarded with discounted products and services!

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For more information: http://www.trainwithcorey.com/. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

Meet Train With Corey's newest team member: Jeff Troyan

2011-02-28T14:16:00.003-05:00

Name: Jeff Troyan

Position: Assistant Trainer

Age: 30 Years old

Years as a personal trainer: 2 years

Background: Jeff is a 1999 graduate of Pottsgrove High School, where he achieved 12 varsity letters (4 soccer, 4 swimming, 4 tennis). In soccer, Jeff was PAC-10 2nd Team All-Area two times. In his senior year at Pottsgrove, he was district swimming champion in the 100-yard Breastroke. In December 2003, Jeff graduated Summa Cum Laude from East Stroudsburg University with a Bachelor of Science Degree in Health and Physical Education. In December 2009, Jeff graduated Summa Cum Laude from West Chester University with a Master of Science Degree in Exercise and Sport Physiology. Since 2004, he has been teaching Health and Physical Education, and for the last 3 years, he has taught at French Creek Elementary School. In addition, he has coached various swimming programs over the last 14 years (Sunnybrook, Hillside Aquatic Club, Owen J. Roberts Age Group Program, Upper Perkiomen High School, and Tiger Shark Swimming (held at the Hill School). Jeff has also worked as a personal trainer at the Pottstown YMCA and LA Fitness.

Specialties: I believe my experience in sports and the fitness field is my greatest strength. I have taught children of all ages and backgrounds about sports, fitness, and health/sports nutrition. I have been involved in sports all my life. I have played baseball, basketball, swimming, soccer, tennis, and volleyball. So in this regard, I have a lot of experience in sport specific training. Also, from my 1 year at LA Fitness, I have trained clients of different ages (16 to 75), varied health histories and varied fitness goals. So I believe my ability to design training programs to meet individual needs is what I do best.

Favorite Exercises: I do not have a favorite—but I love doing different, creative exercises that other people don’t do (because they didn’t think of it or can’t do it). When it comes to training, I love doing a combination of various methods that are of high intensity (Interval training, Tabata, Crossfit, etc.).

Favorite part about being a Train With Corey personal Trainer: My favorite part is establishing relationships with my clients and helping them achieve their fitness goals. For me, there’s no greater satisfaction than to help someone achieve their fitness goals.

Best advice for someone considering the Train With Corey way: If you want a personal training environment where trainers will give 100% to helping you achieve your fitness goals and an active lifestyle, then Train With Corey is definitely for you. Hope to see you there…sooner than later!

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For more information: http://www.trainwithcorey.com/. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

FREE Massage Weekend at Train With Corey

2011-02-21T07:45:00.006-05:00

What: FREE 20-minute integrated Swedish/Deep Tissue massages from either of Train With Corey's two in-house therapists. Also get free 10-minute chair massages while-you-wait on a first come, first serve basis.

When: Saturday, March 12 and Sunday, March 13 from 10am - 6pm both days.

Where: Train With Corey's Private Fitness Studio in Parkeford

Reserve your appointment now! There are only 32 spots available!

Must register in advance. Call 610-505-2262 or email info@trainwithcorey.com.

No purchase necessary.

Complimentary hors d'oeurves courtesy of Thyme To Serve Catering ________________________________________________________

For more information: www.trainwithcorey.com. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

Train With Corey Adds Second Massage Therapist

2011-02-14T10:16:00.002-05:00

As part of the expansion of Train With Corey's massage therapy services, we are proud to announce the addition of Nikki Kucharek to our team.

Nikki has worked in the health care field for the past 8 years. She started as a medical assistant and phlebotomist, then as a group counselor. While counseling, she started studying alternative medicine and ‘discovered’ massage as something more than making you feel good. Since then, Nikki has graduated from the Academy of Massage Therapy & Bodyworks in Pottstown. She has been educated in Swedish massage, myofascial release, body scrubs and spa treatments, relaxation massage, integrative massage, deep tissue modalities, basic pre-natal massage, reflexology, Ayurveda, sports massage and hydrotherapies. She is certified in hot stone massage; cranio-sacral and neuromuscular modalities. Nikki is also a certified Reiki practitioner, a Safeserv certified raw vegan chef, and is a freelance writer for www.examiner.com Philadelphia edition.

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For more information: http://www.trainwithcorey.com/. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

Train With Corey Trainer Achieves New Certification

2011-02-08T08:07:00.002-05:00

Congratulations to Train With Corey's newest team member Teresa Conley on her recently achieved certification title of Fitness Coordinator courtesy of the Pennsylvania Chiefs of Police Association. Teresa is now certified to conduct pre-employment fitness testing for police agencies and the police academy. Teresa also is qualified to develop and administer fitness assessments and programs for incumbent officers and Emergency Response Teams (ERT/SWAT). Congrats again to Teresa on obtaining this new credential.

For more information: www.trainwithcorey.comThe fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

Train With Corey Now on thumbtack.com

2011-02-04T14:22:00.003-05:00

Happy to now be associated with thumbtack.com. It's a cool new listing service that I hope will help navigate more folks to Train With Corey as they search for personal trainers on the internet. You are allowed a pretty comprehensive listing, complete with videos, pics, maps, links and plenty room for descriptive text.

Check it out HERE.

Let us know what you think!

Fish Fillets in Parchment with Asparagus and Orange Juice

2011-01-31T10:02:00.004-05:00

Here's another simple and healthy recipe from our friends at Thyme To Serve Catering.

4 15x15 inch squares parchment paper
4 5-6 oz. fish fillets each approximately 1" thick (recommend using cod or halibut)
12 fresh tarragon leaves
2 Tblsp. margarine cut into 4 pieces
1 lb. slender asparagus spears, trimmed, cut into 1.5" pieces
4 Tblsp. orange juice

Preheat oven to 400 degrees. Place parchment squares on a work surface. Generously spread margarine on each square; top margarine half each with one fish fillet. Sprinkle pepper on fish; top each fillet with 3 tarragon leaves, then 1 piece of margarine. Arrange asparagus around each fish fillet; pour 1 tblsp. of orange juice on each. Fold parachment over fish and asparagus, folding and crimping edges tightly to seal and enclose filling completely. Place fish on rimmed baking sheet, spaced apart. Bake for 16-18 minutes. Serve chilled.

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For more information: http://www.trainwithcorey.com/. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

TRX Suspension Training

2011-01-24T08:47:00.004-05:00

You know that we at Train With Corey are not only pretty intense when it comes to our workouts, we're also extremely dedicated. So what better place to find an ultra-intense, ultra-versatile, fat-burning and strength training workout, than straight from the great U.S Navy SEALS. We're talking about TRX Suspension Training®.

What it is...
Conceived by a Navy SEAL and developed by Fitness Anywhere®, the TRX Suspension Training® system utilizes two six to seven feet adjustable, heavy-duty, nylon strips with soft foam handles and straps at the end, in conjunction with your own bodyweight and natural resistance to help build power, sculpt hard, defined muscles, increase flexibility, balance and mobility, and prevent injuries, all at the best pace and intensity for your level of fitness. A simple and portable training system, TRX was design to be taken and used anywhere.

Why it works...
The TRX Suspension system is so effective, with only 30 minutes, you can work your entire body. An extremely efficient workout, since you're suspended by the bands, each exercise requires you to tighten your core and stabilizer muscles in order to complete the movement properly and with control, effectively helping you to get twice the workout in half the time. And by using your own bodyweight and gravity's natural resistance, you're also working to prevent injury and strain common with the use of heavy weights and bulky equipment, while developing long, lean and flexible muscles.

The TRX Suspension Training System is ideal for those looking for an effective workout routine that provides the intensity, flexibility and most importantly, the results, that we at Train With Corey are committed to.

Watch a short video clip of one of Train With Corey's senior trainers, Jon Scott demonstrating the "Atomic T" and "Atomic Y" superset on the TRX:

Source http://www.fitnessanywhere.com/

For more information: www.trainwithcorey.comThe fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

Thyme for a healthy recipe: Braised Balsamic Chicken

2011-01-18T15:07:00.005-05:00

Here's a simple and healthy recipe from my friends at Thyme to Serve Catering.

Braised Balsamic Chicken

6 skinless, boneless chicken breast halves
1 tsp. garlic powder
2 Tblsp olive oil
1 onion thinly sliced
½ cp. Balsamic vinegar
1 (14.5 oz.) can diced tomatoes
1 tsp. dried oregano
1 tsp. dried rosemary
½ tsp. dried thyme
Ground black pepper to taste

1. Season chicken breasts with ground pepper and garlic powder. Heat olive oil in a medium skillet, and brown the onion and seasoned chicken breasts.

2. Pour tomatoes and balsamic vinegar over the chicken, and season with oregano, rosemary and thyme. Simmer until chicken is no longer pink and the juices run clear. (Approximately 15 minutes).

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For more information: http://www.trainwithcorey.com/. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

Meet Train With Corey's newest Fitness Motivator: Teresa Conley

2011-01-10T10:21:00.002-05:00

Name: Teresa Conley
Position: Assistant Trainer
Age: 48
Years as a personal trainer: 1

Background: Teresa served as a law enforcement officer for 15 years and retired as a chief of police in 2005. She currently works full-time for Temple University’s Law Enforcement Academy as a coordinator and instructor of the constable training program.

Most recently, Teresa worked part-time as a fitness instructor and personal trainer at Planet Fitness in Pottstown.

Teresa is an avid cyclist, runner, duathlete, and hopes to run her first half marathon in 2011. She is certified as a personal trainer through the International Sports Science Association (ISSA).

Specialties: Having struggled with weight most of her life and with a strong family history of heart disease and diabetes, Teresa lost more than one hundred pounds three years ago and has maintained her current weight by embracing a new lifestyle of healthy eating and exercise as part of her daily routine. She takes great joy in motivating and encouraging others, especially those who struggle with weight management issues, to exercise and make healthy changes in their lives. She will be your biggest cheerleader in your fitness endeavors.

Favorite exercises: Teresa is a big fan of training clients in full-body circuit type training. Most recently she began training with kettlebells. She can custom fit a plan that works for you.

Favorite part about being a Train with Corey personal trainer: As the “new kid on the block,” Teresa looks forward to forging lasting relationships with individuals on staff and among her clients who share her passion for fitness. She feels very welcomed by the staff and delights in sharing in her clients’ achievements.

Best advice for someone considering the Train with Corey way: “I can’t say enough about the connection between client and trainer,” says Teresa. “ As trainers, we are invested in our clients and want more than anything for them to succeed at reaching their fitness goals. There are precious few experiences in life like pushing yourself beyond plateaus to a place you never imagined you could be.”

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For more information: www.trainwithcorey.com. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

"20-11" Train With Corey Fitness Packages!

2011-01-03T07:00:00.006-05:00

Train With Corey is unveiling 2 special
"20-11" fitness packages to ring in the New Year!

20 Yoga classes PLUS 11 personal training sessions for just $699

OR

20 personal training sessions PLUS 11 Yoga classes for just $999

Make your resolution to be in shape and save money with Train With Corey soon! These deeply discounted packages are available until 1/31/11. Call 610-505-2262 or email info@trainwithcorey.com for details.

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For more information: www.trainwithcorey.com. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

20-11 PRE-SALE!

2010-12-20T06:58:00.003-05:00

Train With Corey is unveiling 2 special "20-11" fitness packages to ring in the New Year!

20 Yoga classes PLUS 11 personal training sessions for just $699 OR
20 personal training sessions PLUS 11 Yoga classes for just $999 AND

If you purchase either package before 1/1/11, you can save an additional $50! That means the already discounted 20 Yoga classes + 11 training sessions drops to $649, and the 20 training sessions + 11 Yoga classes would be only $949!

Make your resolution to be in shape and save money with Train With Corey soon!

Call 610-505-2262 or email info@trainwithcorey.com for details.

Thank you for being a part of the Train With Corey family this year. We hope you have a safe, happy, and healthy holiday!

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For more information: www.trainwithcorey.com. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

Gift Certificates Now Available!

2010-12-13T06:51:00.004-05:00

Stop by Train With Corey's Private Fitness Studio today to purchase holiday gift certificates for your friends, family or co-workers!

They are available in any dollar amount and can be redeemed for any of Train With Corey's services including training sessions, yoga classes, or massage therapy.

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For more information: www.trainwithcorey.com. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

Superfood: Blueberries

2010-12-06T09:55:00.005-05:00

Looking for a new, small way to improve your diet? Do you want to start to include foods that pack a giant punch (in a small package) when it comes to health benefits? I bring you: Blueberries. With flavors that range from mildly sweet to tart and tangy, blueberries are nutritional powerhouses with a ton of nutrition and flavor while being very low in calories. Blueberries are at their best from May through October when they are in season.

Let’s look at just a few amazing secrets about these tiny fruits. Scientists at the U.S. Department of Agriculture Human Nutrition Center have found that blueberries rank No. 1 in antioxidant benefits, compared to 40 other fresh fruits and vegetables. The total antioxidant capacity of blueberries is twice that of spinach and three times that of oranges. Several studies have also shown blueberries may be effective in lowering cholesterol!

The secret is in the antioxidant anthocyanidins, the antioxidant compounds that give blue, purple and red colors to fruits and vegetables. They neutralize free radical damage to the collagen matrix of cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer.

So grab a handful - put them in your breakfast shake or bake them in your holiday bread. You’ll give yourself a giant antioxidant boost - in a delicious way!

Rachel Newby, contributing author and Train With Corey trainer/yoga instructor

Sources:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=8
http://health.learninginfo.org/blueberry.htm

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For more information: www.trainwithcorey.com. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

The True Power of Positive Thinking

2010-11-29T10:55:00.009-05:00

”The road to abundance is a happy one. If you’re not laughing pull the hell over…” -Ricky Wood

Many years ago I was sitting in the back of a Greyhound bus on my way to Richmond, Virginia to visit a friend. At that point in my life I was jobless as well as car less and felt that I’d pretty much lost everything. All I had at that point was a copy of Norman Vincent Peale’s book “The Power of Positive Thinking”. While reading the book I started to realize my thoughts were negative, needy and unfocused. Most days they were, “Why isn’t this happening for me” or “I don’t have enough” and “Why does everybody else have more?” My driver’s license said Rick, but it should have said VICTIM. It was everybody else’s fault. It was my location. It was my girlfriend. It was my job. It was my boss. It was my cat (I’m so glad I got rid of that cat). Reading the book helped me to see that my thoughts were the foundation of my life. If my life sucked it was because I fundamentally believed it did. If I said to myself, “I’m never going to find the right person,” that’s exactly what would happen. Why am I always so bored?

The next day my car broke down. I thought I was acknowledging reality, but it never occurred to me that I was creating that reality. Slowly I started to turn my thoughts to ones of aspiration, abundance and joy. As corny as this may sound I had to learn that happiness is the soil of any abundance garden and that I had to be happy before I could grow abundance, prosperity and joy. Not to mention it put me in a much better mood. Another lesson I had to learn was to allow others in my life to be as unhappy and nasty as they needed to be. I didn’t have to participate with that bad behavior. That didn’t mean I woke up in a good mood all of the time or that I didn’t ever get angry at myself. But I committed to memory that in that moment maybe I needed to listen to a great song or watch a funny Youtube clip. Whatever it would take to turn my attitude around is what I did. Doing it on my own wasn’t going to work either.

I decided to surround myself with people I wanted to emulate and that were happy with their lives. Then I’d quite simply ask them how they did it. People that are experiencing joy and abundance are usually very happy to share their story with you! Many of them taught me to focus on how to do something instead of finding ways not to. My words had real power. I have never forgotten that. My old vocabulary consisted of words like can’t, don’t know and scared. I have new words. Will, show me the way and passion.

The true power of positive thinking has brought me to a place that, at one time, I thought I’d never get to.

G-R-A-T-I-T-U-D-E.

I am now grateful for it all – my mistakes, financial woes, and everything that brought me to this point.

From gratitude grows passion and with passion you can do ANYTHING!

Ricky Wood, contributing author, Psychic Medium & Life Coach

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For more information: www.trainwithcorey.com. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

Workout Tip: Stork Kick/Squat

2010-11-22T06:45:00.010-05:00

Here's another "kick-ass," MMA-style workout tip from my friend and former XFS Lightweight champ Kyle Rozewski:

This exercise is called the stork kick/squat and it's for for balance and strength in your legs and glutes.

Start in a fighting stance (left or right doesn't matter as you will be switching, and as always, HANDS UP!) and execute a front kick in four separate motions as follows:

1) Chamber - Bring the front knee up to about chest level
2) Kick - this is self explanatory, but extend as far as possible
3) Stork - With the back leg still planted on the ground, dip down as far as possible
4) Re-chamber - Bring front knee back up then reset and repeat 10x each leg in each stance.

If you're still feeling froggy after this - then leap! Try following 40 storks with 40 squat thrusts that end with a jump kick or flying knee!

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For more information: www.trainwithcorey.com. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

The Skinny on Obesity in America (2010)

2010-11-15T11:10:00.004-05:00

Source: EllipticalTrainers.org

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For more information: www.trainwithcorey.com. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

TWC Client Wins 3rd MMA Fight

2010-11-12T09:28:00.004-05:00

Congratulations to Train With Corey's own Standley Eugene, who recently won his 3rd MMA fight in a row. On October 29th, Standley won a unanimous decision over Mauro Conte at Matrix Fights III in Philadelphia.

Click the pic above to see a video of the fight.

For more information: www.trainwithcorey.com. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

Fall Down, Get Up Again

2010-11-08T09:52:00.003-05:00

So have you ever watched a child learn to walk? Their first few steps... holding on to anything in sight...the coffee table, chair, mom's pant leg, dad's knee... legs wobbling underneath their unsteady bodies. The first step away from the steadiness of holding on...the first step alone. Yeah, you know what happens next... The fall. The sounds of diaper hitting the floor, padding the landing... Hand out, grabbing, searching for something to pull themselves back up. And back on unsteady legs within 4 seconds flat to try again. How many times have you seen this? And how many times have you thought about the fact that these children don't know any better. They just get up and try again. And again. And again. It's called fearlessness. It's what we all had at some point. It was our first huge hurdle in our lives, learning to walk. We fell down, and didn't question doing it over and over.

So where did we all of a sudden forget how to get back up again? Things happen in our lives and we feel defeated. We fall down, and we stay down. Not only do we stay down, we bring a pillow and blanket and just sleep on the floor. We make it as comfortable as we possibly can down there, since we will be staying for a bit. And only when we are good and ready, and the floor is no longer comfortable, or it's too cold, we decide to try to get up again. And if we aren't successful, oh well. Because we left the pillow and blanket there to keep us comfortable just in case.

We fall, we get up. And the true measure of success is not in how many times you fall, but in how many times you get back up. If you make it a point to get up one more time than you fall down, you can be that child again. It's no different. We think it's such an amazing feat... it takes such strength and courage. No, sometimes it actually just takes mindless activity. Fall down, Get up again. It's that simple.

Enjoy the ride.

Jen Croneberger, Contributing Author

Jen Croneberger has been involved in sports since a very young age and has held numerous coaching positions. In addition to being the Founder and Owner of JLynne Consulting Group, Jen is also the Founder and CEO of Excellence Training Camps, Inc. Jen uses everything she has learned and taught over the years to create team-building/team-chemistry seminars as well as keynote speeches for corporate clients, youth leadership programs, women-in-business groups and sports teams of all levels. Confidence, accountability, leadership, getting through adversity, and “playing” for love of the game are some key topics Jen focuses on in all of her presentations. Jen’s extensive training in mind-body fitness and holistic health as well as business and team leadership, sets her well above the national bar for fitness professionals and business owners/leaders. To learn more about Jen Croneberger you can check out her mind-body health blog where she writes inspirational and motivational stories at thefivewords.com.

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For more information: www.trainwithcorey.comThe fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

NEW YOGA CLASSES ADDED!

2010-11-02T11:17:00.003-04:00

IN ADDITION to our existing Yoga classes at 8P on Tuesdays, 7P on Wednesdays, and 11A on Saturdays, Train With Corey is proud to announce these NEW class times starting Thursday 11/11:

Thursdays at 8P

Saturdays at 9A

"We're excited to be able to accommodate the demand and welcome some new students," says Train With Corey's Yoga Instructor Rachel Newby, "It's amazing how popular the classes have become since launching them just two months ago."

Please call 610-505-2262 or email info@trainwithcorey.com if you have any questions or to reserve a spot!

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For more information: http://www.trainwithcorey.com/. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

The Medicine Ball Breakdown

2010-11-01T10:27:00.003-04:00

Here's another blistering MMA conditioning exercise from my bud, former XFS lightweight champ Kyle Rosewski.

With a partner, grab a 12 lb or other suitable-sized medicine ball and stand 15-20 feet apart in a similar fight stance (i.e., left foot forward). One partner will hold the medicine ball at eye level and rotate back with arms and shoulders, loading the hips up to simulate the motion of throwing a proper punch. The ball will then be thrown with the right hand in the same manner as a right cross would be thrown to the other partner awaiting, who will then catch it, or if the throw is short, sprawl on the medicine ball bracing the impact with chest and/or abdomen. Repeat back and forth 20-25 reps with each arm in each stance, always remembering to keep the non-throwing hand up in a defensive manner to promote muscle memory. After both stances have met the target rep number, go into a horse stance (standing square, feet shoulder width apart) and chest pass the ball 30 times back and forth. If you do not have a partner, a wall works just as well and will actually intensify the workout.

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For more information: www.trainwithcorey.comThe fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

These Quotes Inspire Me…

2010-10-25T11:00:00.003-04:00

by Lawrence Ragos, Certified Boxing Trainer and Director of Train Like A Boxer.

Exercise is essential to one’s health. Everyone seems to think so, from medical practitioners to philosophers, from great leaders to religious figures. Fitness quotes may be cliché, but some of them do make a lot of sense. Here are some quotes that inspire me:

“It is exercise alone that supports the spirits, and keeps the mind in vigor” ~Marcus Tullius Cicero

“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity” ~ John Fitzgerald Kennedy

“A man’s health can be judged by which he takes two at a time – pills or stairs” ~ Joan Welsh

“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it” ~ Plato

“The greatest wealth is health” ~ Virgil

“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear” ~ Buddha

“Motivation is what gets you started. Habit is what keeps you going” ~ Jim Ryan

“Take care of your body, then the rest will automatically become stronger” ~ Chuang Tzu

Putting everything together, here’s what we get: Our health is very important as it is the root of everything – our happiness, sense of well-being, longevity of our lives, mental health, and many more. It is our responsibility to keep it in good condition. You don’t have to be a philosopher or a doctor to know this.

So what are you waiting for? You’ve heard it from great poet, Virgil. “The greatest wealth is health.” So take action NOW!

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For more information: www.trainwithcorey.com. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

Superfood: Sweet Potatoes

2010-10-18T14:37:00.004-04:00

I remember having a conversation with a friend a few months ago about vegetables. He’s a picky eater, and was looking for “other things to eat.” Well, after ticking off the usual list of “awesome” foods that have amazing nutritional value (some of which made him make the “gross” face) I, emphatically, declared “Sweet Potatoes!” He stared for a moment, pausing, and then asked the question any dieter asks when faced with a potato: “Aren’t they too starchy and full of carbs?” ... and my idea for starting a blog about different foods that grow out of the earth and why they are super was born.

So, for our inaugural session, let’s take a good look at Sweet Potatoes, since they started it all:

Sweet potatoes, off the bat, are only distantly related to the common potato and they are genetically very different from the yam. They’re called “potatoes” because of their similar S. American name- Batata- and the confusion has come down through the centuries. This speaks right away to the fact that dieters need not be afraid- these orange gems have what an ordinary old spud doesn’t. Let’s look at their USDA values:

Sweet Potato Nutrition Facts
(for one medium size sweet potato)
Calories 130
Fat 0.39 g
Protein 2.15 g
Net Carbs 31.56 g
Dietary Fiber 3.9 g
Calcium 28.6 mg
Sodium 16.9 mg
Potassium 265.2 mg
Folate 18.2 mcg
Vitamin C 29.51 mg
Vitamin A 26081.9 IU
Source: US Department of Agriculture

The list of reasons to add them to your diet is pretty long- besides simple starches, sweet potatoes are rich in complex carbohydrates, dietary fiber, beta carotene (a vitamin A equivalent nutrient), vitamin C, and vitamin B6. Pink and yellow varieties are high in carotene, the precursor of vitamin A. You can eat them with their skins-yum!- and event their young shoots and leaves.

Sweet potato varieties with dark orange flesh have more beta carotene than those with light colored flesh, and their increased cultivation is being encouraged in Africa, where vitamin A deficiency is a serious health problem. Despite the name "sweet", they may be a beneficial food for diabetics, as preliminary studies on animals have revealed that they help to stabilize blood sugar levels and to lower insulin resistance. This may be due to their low glycemic index rating-the lowest among root vegetables- they won’t spike your blood sugar. Amazing, right?

In 1992, the Center for Science in the Public Interest compared the nutritional value of sweet potatoes to other vegetables. Sweet potatoes took first place from their dietary fiber, naturally occurring sugars, complex carbohydrates, protein, vitamins A and C, iron and calcium. The sweet potato received a score of 184; the vegetable ranked in second place was more than 100 points behind with a score of 83:

Sweet potato, baked 184
Potato, baked 83
Spinach 76
Kale 55
Mixed Vegetables 52
Broccoli 52
Winter Squash, Baked 44
Brussels Sprouts 37
Cabbage, Raw 34
Green Peas 33
Carrot 30
Okra 30
Corn on the Cob 27
Tomato 27
Green Pepper 26
Cauliflower 25
Artichoke 24
Romaine Lettuce 24
The Center for Science in the Public Interest, Washington D.C. copyright 1992

Are you convinced to go out and buy some yet? They have almost twice the recommended daily allowance of vitamin A, 42 percent of the recommendation for vitamin C, four times the RDA for beta carotene, and, when eaten with the skin, sweet potatoes have more fiber than oatmeal!

According to most professionals, the single most important dietary change for most people, including children, would be to replace fatty foods with foods rich in complex carbohydrates. Add some sweet potatoes to your cart the next time you are shopping, and give your body some love!

This article is courtesy of Rachel Newby, Train With Corey trainer and Certified Yoga Instructor

Sources:
http://en.wikipedia.org/wiki/Sweet_potato
http://www.foodreference.com/html/sweet-pot-nutrition.html

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For more information: www.trainwithcorey.comThe fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

Massage Therapy Case Study: Dan S.

2010-10-11T07:10:00.004-04:00

by Mary Milton - Certified Massage Therapist at Train With Corey

My client Dan is a 50 year old man who works as a tree climber. His profession requires his body to be in top shape so he can climb trees up to 30 feet tall. His major complaints are trigger points in legs and hamstrings plus numbness and tingling in his arm. I usually perform a 45 minute Thai massage sequence which helps promote blood flow and allows his muscles to become loose and limber. The Thai massage is followed by 45 minutes of deep tissue massage that permits me to access the isolated trigger points in his body.

Since his weekly treatments began about a year ago, Dan says, "Mary has the hands that help me heal. For instance, I have a condition in my forearm tendons and my fingers would be come numb. Thanks to Mary, I won't need an operation that I thought would be necessary. You can tell she really cares and has a sense of what my body needs. She is an ace!"

Train With Corey Announces Fall Massage Therapy Special

Experience the benefits of Mary's massage therapy at Train With Corey's Private Fitness Studio. And this fall you can do it for less! Enjoy four relaxing massages for four consecutive weeks for just $50 each. This deeply discounted $200 package saves you over 40% off the regular price. For more information on this limited time offer, call 610-505-2262, email info@trainwithcorey.com, or stop by and see Train With Corey's private massage therapy suite at Longstreth Center, right on Route 724 and Wells in Parkeford.

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For more information: http://www.trainwithcorey.com/. The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

How Your Squat is Increasing Your Risk of an ACL Injury

2010-10-05T06:27:00.002-04:00

Anterior cruciate ligament (ACL) injuries are a huge issue for women, those that play sports and those that do squatting exercises. In the US, 5.5 million people visit the orthopedic surgeon a year due to knee injuries. The way we perform a squat exercise could be contributing to our risk of injuring to our ACL.

The ACL is one of four ligaments in the knee that helps provide stability in the knee. The ACL helps prevent hyperextension of the knee and prevents the lower leg from moving forward.

One of the primary movements and exercise that we all do in the gym is a squat. The squat is important in building strength in the legs and gluteus maximus. How we do the squat can also lead to damaging our ACL and lead to an ACL injury. Here are three ways your squat can be setting you up for an ACL injury.

Knees Collapsing

When you squat if the knees collapse to the middle this puts greater stress on the ACL. We often do not feel the stress on the ACL but after hundres of squat repetitions where the knee collapses in, eventually the ACL begins to stretch and this leads to decrease stability in the knee. This decrease stability in the knee can lead to an ACL injury in the future.

Excess Weight On the Toes

When doing the squat if you shift your weight more on your toes, you put more emphasis on the quadriceps. For most people, they are stronger in their quadriceps than they are in their hamstring and gluteus maximus. This increase in use of the quadriceps leads to quadriceps being stronger than the hamstring. This imbalance in strength in the muscles leads to great stress on the ACL. With the quadriceps pulling the lower leg forward and the ACL trying to pull it back, eventually the ACL won't be able to handle the excess force and begin to stretch which leads to decrease stability of the knee.

Foot Drop

Having the foot drop in ends up putting a lot of strain on the knee. When doing a squat and you are in your shoes, if you pronate (foot drops in), this forces the knee to try to keep the leg in line with the ankle even though it is being forced in. The ligaments of the knee work hard to counter this force but over time the stress on the ACL will lead to damage.

Sum Up the 3 Keys

Three keys to remember when doing the squat is to keep your knee in line with your foot, shift your weight off your toes and get your hamstring to do more of the work and keep the arch of your foot up. These three little tips will help save your ACL from getting injured while doing the squat.

Rick Kaselj, Contributing Author

Rick Kaselj is a personal trainer and specializes in helping clients use exercise to overcome their injuries. Rick shares his knowledge and experience with other fitness professionals across North America through live courses, webinars and books. Just recently Rick completed his third exercise and injury manual for fitness professionals on rotator cuff exercises. To learn more about Rick Kaselj you can check out his exercise and injury blog at http://www.exercisesforinjuries.com/

For more information: www.trainwithcorey.comThe fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

Boxing's Importance to Mixed Martial Arts

2010-09-27T09:09:00.007-04:00

by: Rich Bergeron

Despite James Toney's miserable performance in the UFC Octagon at UFC 118, boxing remains as a core "Dissipline" of Mixed Martial Arts. The fact remains that the two sports are vastly different, but just because MMA involves different styles and methods of fighting and requires more well-rounded background, that doesn't mean boxing can't be just as complicated in certain respects.

We learned from Toney's piss-poor performance in Boston that even a legend of the sport of boxing can have fits trying to adapt to MMA, even after a 9-month training camp. The question of how an MMA fighter would do in a transition to boxing given the same conditions is hard to answer. Though boxing on average still retains the higher average pay-outs to fighters, so few MMA fighters make the move to go to boxing.

MMA fighters who do develop a strong boxing base perform much better on their feet and often on the ground as well. The traditional core exercises employed by a boxer in training are also beneficial to any MMA fighter preparing to fight in that sport. Sit-ups and push-ups galore, jump roping, and miles of roadwork on a daily basis should be part of any fighter's training repertoire. These training methods have been the staples of boxing training for decades.

As a boxer in college, I coached a club team at my own school and participated in the Virginia Military Institute exchange program in 1998. VMI had an official National Collegiate Boxing Association team. During my one semester there I was able to go from overweight and out of shape at the start of the season to fit, trim, and in place to battle for a national championship bronze medal at the close of that semester.

I ran 7 miles every Tuesday with that Team, did hundreds of sit-ups and push-ups at each practice, jumped rope, hit the heavy bag, and sparred with other fighters on the team to get ready for the national tournament. Additionally, we all did extra sprints and stair running specifically designed by our coach to keep pushing our limits. This regimen allowed me to compete with a fighter who ruined me in a scrimmage earlier that season when I was out of shape. I beat him in our rematch, and that was the match that catapulted me to the national tournament and my bronze medal. If this is what it takes to perform at an amateur level in the sport, to compete with professional proficiency requires much more dedication, intense daily exercise and practice.

Boxing for MMA is something fighters in that sport typically only spend a portion of their daily training schedule on. Yet, whenever two fighters in a cage stand toe-to-toe and swing for the fences, this is the kind of moment crowds go wild for. All fights start out on the feet in the cage, or MMA ring, and a fighter with a strong base in boxing can control the fight from there by using his fists and the defensive maneuvers of boxing to keep the fight under control. It would simply be more practical and beneficial to the fighters, and more exciting for the fans if more MMA fighters spent more time on their boxing skills.

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Rich Bergeron is the editor at unlimitedfightnews.com , an online publication and website that brings together all aspects of the fight game under one banner. They cover boxing, MMA, and both men and women fighters trying to make their mark. The cover the good, the bad, and the ugly of the fight scene. You can visit their website: http://www.unlimitedfightnews.com/ for more information.

For more information: www.trainwithcorey.comThe fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

MMA Exercise Tip: The Ab Overload

2010-09-20T07:41:00.003-04:00

What better person to provide a killer MMA exercise tip than Train With Corey colleague and Dissipline sponsored fighter Kyle Rosewski. Kyle is the former XFS Lightweight champ, so you can believe he knows how to build core strength. Take it away Kyle....

Start in push-up position and crank out 5 deep slow push-ups. As soon as you reach your number, flip over to your back. Cross your feet in the air with your knees at a 90 degree angle. Go right elbow to left knee, then left elbow to right knee, then straight up the middle for a crunch touching both elbows and knees. Then, end it with two straight punches going past your knees. That is considered 1 Ab Overload Sit-up. Do 5 of these. Flip back over to push-up position and increase the number of push-ups to 10. Flip back over and increase the number of Ab Overload Sit-ups respectively with the number of push-ups. Pick a target number, then hit each station as you count back down. So 5, 10, 15, 10, then 5 of each. Tray and complete within 6 minutes.

Week 1 target: 5, 8, 10, 8, 5

Week 2 target: 5, 10, 12, 10 ,5

Week 3 target: 5, 10, 15, 10, 5

Week 4 target: 5, 10, 15, 20, 10, 5

Week 5 an beyond: 5, 10, 15, 20, 25, 20, 15, 10, 5

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For more information: www.trainwithcorey.comThe fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

Train With Corey Client Victorious in First Official MMA Fight

2010-09-13T08:38:00.005-04:00

by Corey Dissin, Head Fitness Motivator and Certified Mixed Martial Arts Conditioning Coach at Train With Corey

I have to tell you that Saturday night, September 4th was a very exciting time. I felt like a proud uncle as my client, Standley Eugene handily defeated Ricardo Viruet in his first official amateur MMA bout. Although the fight was at Grants Martial Arts in Plymouth, PA, I was able to get a birdseye view from a live ustream webcast in the comfort of my office. There I was, screaming encouragement and instructions into my computer screen as Standley repeatedly took Viruet down, pummeled him from the mounted position, then eventually made him tap out with a 3rd round armbar.

With Standley's work ethic, there was no doubt in my mind that he would be victorious. On top of our grueling 5:30AM strength and conditioning sessions twice per week, Standley religiously trains at Paramount Brazilian Ju-Jitsu and he spends countless hours at Valor Martial Arts to hone his Muay-Thai Boxing skills.

Something tells me that this post will be the first of many victory announcements for Standley. Can't wait to start typing!

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For more information: www.trainwithcorey.comThe fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

2010-09-06T10:00:00.006-04:00

You know,you know you are
Be still and know you are
Your life is meant for joy

It's all so deep within, oh

Your life is beautiful

A seed becomes a tree

A mountain into a sky

This life is meant to be, oh
"Be Still" - Dennis Wilson

"I don't know about you, but when things aren't going my way I try everything in my arsenal of self help; mantras, books, meditations, and affirmations. Usually they work, when they don't I want to slam my forehead into my well used copy of the "The Secret." It doesn't occur to me that patience with myself is one of the most efficient paths to stress reduction that I know.

I am one of those people that believes that coming up with solutions is better than complaining and whining any time. My problem is that I don't suffer well. I expect solutions to come instantaneously and the problem with that is I am really not listening.
Life has a great way of answering questions, it is pretty simplistic. Yes, no, and wait. The last part is the toughest because it requires faith. Thinking positively is pretty useless without faith. My dog Angel has plenty of faith, she knows that when you say "treat" we're going to give her a little snack. She doesn't worry about what kind of snack or if it is a big enough snack. Me on the other hand, worries how many snacks, will I get enough snacks, and if they are organic. All that worrying has gotten me nowhere. My stepdaughter also has non-complicated tools for dealing with this type of stress, it is called play. Kids can find joy in staring at a bug, coloring a picture, or singing to themselves. In these moments Cassandra is the perfect picture of self-awareness and joy.

So for today, I think I will go have a snack and listen to music.
Why? Because I can....

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Ricky Wood, Philadelphia Pennsylvania’s Psychic Medium and Life Coach, has been professionally offering his services for over ten years. Sought after on a national basis from a diverse clientele, Ricky has shared his unique abilities with people from all types of professions, including but not limited to: doctors, lawyers, judges, engineers, photographers, actors, and all types of businessmen and women. You can learn more about Ricky and his services by visiting his website, http://www.rickywood.net/

For more information: www.trainwithcorey.comThe fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

Drinking Enough Water

2010-08-30T05:40:00.000-04:00

During moderate exercise your body can lose a quart of water an hour. It’s critical to replace that fluid to avoid Dehydration. Water is even more critical during hot days, helping to maintain the correct body temperature.

You have heard the rule of thumb, drinking 6-8 glasses of water per day will keep you properly hydrated. But what if your working out? Does the same standard apply or should you be drinking more water? Here is a rule of thumb to help you keep hydrated during and after your workout:

• Drink 2 glasses of water an hour before your workout or,
• 1 cup of water every 15 minutes of your workout

This should be enough to keep you hydrated during a typical workout.

Proper hydration is different based on your specific body make up and chemistry. Thirst isn’t the only indicator of the need for additional water. Being thirsty actually means your already on your way to being dehydrated.

One way to check your hydration is the color of your urine:

• Dark yellow or orange indicates your are dehydrated
• Clear indicates you are properly hydrated

Dehydration, can lead to headaches and even vomiting, muscle cramps and even unconsciousness

Just remember the simple rule of drinking before during and after your workout. You’ll stay hydrated and have a better workout.

For more information: www.trainwithcorey.com

Source:http://fitness.suite101.com/
http://www.goaskalice..edu

The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

Workout Wednesday Tip: Bicycle Crunch

2010-08-25T05:43:00.000-04:00

You don’t actually need a bicycle to do a bicycle crunch. The name actually has to do with the pedal motion you make with your legs. This type of crunch is fantastic for your abs and oblique muscles.

How to do it:
• Lie flat on the floor with your lower back pressed to the ground.
• Put your hands beside your head.
• Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion.
• Touch your left elbow to your right knee, then your right elbow to your left knee.

(Click on image to view this exercise...)

For more information: www.trainwithcorey.com

The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

YOGA AT TRAIN WITH COREY

2010-08-23T04:02:00.002-04:00

Train With Corey is excited to include Vinyasa Yoga classes to its repertoire of fitness and wellness services! Train With Corey Trainer and Yoga Alliance Certified Yoga Instructor, Rachel Newby, will be leading the hour long classes. Classes can accommodate up to eight students each and are currently scheduled as follows:

TUESDAYS: 8PM-9PM WEDNESDAYS: 7PM-8PM SATURDAYS: 11AM-12PM

Additional classes may be added once the above classes are at capacity.

The first class is FREE.
Thereafter,
$15 for one session (pay as you go)
$135 for a 10 session package (10% off)
$255 for a 20 session package (15% off)

What is Vinyasa Yoga?

Vinyasa Yoga is a flowing sequence of yoga postures that pair with breath. It is designed to improve flexibility, focus, and relaxation while building a lot of strength throughout the entire body. The flow is a basic sequence that can be varied daily, and each posture can be modified to any level- from novice to expert. This style of yoga is for everyone!

What someone can expect in class?

The beauty of the smaller classes at Train With Corey is more attention! Rachel will be able to personally guide beginners through the new postures, and give more experienced practicers a chance to move to the next level. Every attendee should be prepare to SWEAT and WORK. Yoga, while ultimately relaxing, is challenging to practice; but over time will build tremendous amounts of strength.

Additionally, yoga is a hands-on tradition and students can expect Rachel's one-on-one attention to their correct postures.

This style of yoga is for everyone, at all levels. Yoga is also about the process, so there will always be another place you can go to...No one is ever "done" or "perfect!" These are classes about transforming, not arriving. Everyone should bring their sense of adventure along with their water bottle!

What do I need to bring?

Train With Corey will have a few "house mats" available at the studio, although it is recommended you bring your own. (Yoga mats are available for purchase at most sporting good stores). You should also bring a towel, water, and wear flexible clothing that is not too baggy.

For more information: www.trainwithcorey.com

Workout Wednesday Tip: 5 Strength Training Exercises

2010-08-18T04:30:00.000-04:00

Earlier this week we talked about the benefits of adding strength training to your workouts, today I am going to review a few to the most common strength training exercises. When starting out try to do 10 -15 reps 2-3 times a week and gradually increase.

Squats
Squats concentrate on your glutes, quads, hamstrings, and calves all at once.
Stand with your feet hip-width apart. Your toes, knees, and hips should be in a straight line. Slowly lower your body, like you’re sitting in a chair. Keeping the weight in your heels, slowly push your body back into the starting position.

Push-ups
Push-ups work out your pectoral muscles, and your triceps.
Support your weight on your hands and toes face down on the floor. Your hands should be slightly wider than a shoulder-width apart, they should be in line with your shoulders and your arms should be straight but not locked at the elbows.
Lower your chest toward the ground in a smooth movement. Keep your back straight and keep going until your shoulders are level with your elbows. Maintain your spine in a straight line and push back to the starting position.

Lunges
Lunges are good for quads, hamstrings, glutes and calves
Stand with one leg forward and one leg back. Bend your knees into a lunge position, keep your front knee and back knee at 90 degree angles. Keeping the weight in your heels, push back up (slowly) to starting position.

Plank Ab-Exercise
The plank works the abs, back, arms and legs.
Lie face down on mat with elbows resting on floor next to chest. Push your body off the floor in a pushup position with your body resting on your elbows or hands. Keep your body in a straight line from head to toe. Hold for 30-60 seconds and repeat as many times as you can

Lat Pull down
The lat pull down works your back muscles to help strengthen your back.
Sit on the lat pull down machine and hold the bar with palms out and position your hands wider than your shoulders. Bend your elbows and pull the bar down towards your chin. Feel your back muscles contracting to know its really working.

For more information: www.trainwithcorey.com

**The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.**

Top Fitness Mistakes

2010-08-16T04:23:00.000-04:00

Mistake: Not including strength training in your workout

People make the mistake of thinking cardio is all they need to maintain a healthy weight. Strength training needs to be part of a well-rounded workout. Here’s why:

• Strength training builds muscle

• It adds definition to your muscles

• It raise the level of your endorphins which can boost your energy and improve your mood

• It has been shown to decrease arthritis pain

• It can help post-menopausal women increase their bone density

• It can increase your balance and coordination which will improve your posture

• You burn more calories during strength training, and your body continues to burn calories even after your workout.

• It can also boost your metabolism by 15 percent

You might be asking what the proper balance between cardio and strength training is. Well the answer depends a lot on the person but, as a rule of thumb, a well-rounded routine should consist of 3-4 cardio workouts and 2-3 strength-training sessions per week. Start to add strength training to your workout routine today and get the most out of your workouts!

For more information: www.trainwithcorey.com

Sources:
http://www.toyourhealth.com/
http://www.everydayhealth.com/

**The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.**

Workout Wednesday Tip: Dumbbell Squat

2010-08-11T04:32:00.000-04:00

What is works:
• your legs
• hips
• lower back
• abdomen
• shoulders and arms

How to do it:
*Start with your back straight and feet shoulder-width apart while holding a dumbbell in each hand with your palms facing the side of your legs.

* For your starting position, keep your head up to maintain your balance and also maintain a straight back.

*Squat down to a 90 degree angle while keeping your back erect.

*Keep your abdominal muscles tight and look straight ahead.

*Don’t go any lower than where your thighs are parallel to avoid stress on the knee and the exercise has been performed incorrectly.

* Begin to raise your torso as you exhale by pushing the floor with the heel of your foot

*Straighten your legs again and go back to the starting position

After you have mastered it, increase weight gradually or use a barbell with weight.

(Click on image to view this exercise...)

For more information: www.trainwithcorey.com

**The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.**

Source: http://www.bodybuilding.com/

Top Fitness Mistakes

2010-08-09T07:21:00.003-04:00

Over the next few blog post we are going to talk about some of the top fitness mistakes that people make. Today we are going to cover not warming up and stretching before your begin a workout

People habitually ignore the warm up as important part of their exercise regimen. Easing into your workout provides numerous benefits over and above just avoiding torn and pulled muscles.
Your cardiovascular system benefits from warming up by beginning the process of circulating oxygen and blood throughout your body to prepare for an intense workout. Increased oxygen helps you avoid losing steam at the beginning of your workout.

The consequences of not warming up are high they can include:

• severely tight muscles the day after a workout
• chronic back pain as muscles tighten
• decrease in mobility and range of motion

What should be included in your warm up routine?

• Start every cardio and strength workout with at least a 5-minute warm-up, such as light jogging or brisk walking
• Stretching, which should be done after your muscles are warm, helps lengthen muscle fibers and prevents the tightening of muscles

Take the time to warm up and you’ll start your workout the right way and help to avoid injury.

For more information: www.trainwithcorey.com

**The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.**

Source: http://fitness.suite101.com
http://findarticles.com

Wednesday Workout Tip: Deadlift with Leg Extension and Overhead Press

2010-08-04T07:43:00.000-04:00

Work your hamstrings, glutes, hip flexors, quads, biceps and shoulders, all through the deadlift with leg extension and overhead press. The trick to this move is to keep your balance. To get the move down you should definitely practice it. Start out with no weights and work through each movement on its own.

1. Hold weights in front of the thighs and put your weight on the left leg.

2. Tip from the hips and lower the weights towards the floor (back straight) while lifting the right leg straight out behind you to hip level, foot flexed.

3. Lift back up while bring the right leg forward in a knee bend as you do a biceps curl.

4. Extend the right leg as straight as you can while pressing the weights overhead.

5. Lower and repeat, continuing with the deadlift, leg extension and press for 8-10 reps on the left leg before repeating on the right.

Benefits:

*Full Body toning. The Overhead Press works your body as one piece. Your trunk & legs stabilize the weight while your shoulders, upper-chest & arms press the weight overhead.

* Builds Muscle. Abs & back stabilize the weight. Shoulders, upper-chest & triceps press the weight overhead.

*Healthy Shoulders. Works your front shoulders more than your back shoulders.

* Compound exercise. The movement spans three joints with extension occurring at the hip, knee, and ankle joints, thus utilizing several large muscle groups

For more information: www.trainwithcorey.com

The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

Workouts in the Heat

2010-08-02T06:29:00.000-04:00

With the steamy temperatures we have had recently, I thought I would talk about how to work out safely in the heat.

The affects of hot weather on your body
Hot weather puts extra stress on your heart and lungs. Here’s how:

• The exercise and the air temperature increase your body temperature.

• To reduce the heat, blood flow increases to your skin.

• Less blood is then available for your muscles

• Your heart rate increases to compensate
In the high humidity of the Philadelphia suburbs, sweat doesn't evaporate from your skin easily — which further increases your body temperature.

In record setting high temperatures you run the risk of your natural cooling system failing and this is where heat related illness, like leg cramps, dehydration or even heatstroke come in.

Keep these basic precautions in mind:

* If you’re going to exercise in the heat, give you body time to adapt to the conditions. Go slow. Take As your body adapts to the heat, gradually increase the length and intensity of your workouts.

* Drink fluids and then drink some more fluids. Hydrate throughout the day, prior to and during the activity--every twenty minutes--and after exercising. This will help regulate your body temperature and prevent dehydration. Avoid drinks that contain caffeine or alcohol. They actually promote fluid loss.

* Pick the right clothes for the temperature. It’s best to wear light-colored, loose-fitting materials that reflect the sun.

* Pick the right time. Use common sense by avoiding the hottest part of the day. Work out early in the morning or later in the evening if possible. Definitely avoid the midday sun.

* Listen to your body. Be very sensitive to the signs of heat exhaustion and immediately stop your exercising and cool down.

Don’t put your health at risk for a workout. If it’s too hot find an alternate workout indoors. If you have a chronic medical condition or take medication, ask your doctor if you need to take additional precautions.

For more information: www.trainwithcorey.com

The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

Source: :www.mayoclinic.com

Door prizes announced for Train With Corey's Open House on 7/31

2010-07-28T05:01:00.000-04:00

Visit Train With Corey’s newly expanded fitness studio on

Saturday, July 31st, anytime between 11am to 6pm to tour our new facility!

See our new gear, meet our staff of FIVE trainers, get a FREE chair massage from Mary Milton and see

our new private massage therapy suite.

Enjoy Refreshments &

Enter to win Door Prizes including:

1) A free 30 minute deep tissue, Swedish, or Thai massage from Mary Milton Massage www.themassagebymary.com

2) A free one hour customized facial courtesy of Shear To Please Spa - 145 E. Schuylkill Road, Pottstown. 610-327-9040 www.sheartoplease.com

3) A free hair cut courtesy of Reflections Hair Designs - 939 E. Schuylkill Road, Pottstown. 610-323-2030 www.reflectionshairdesigns.com

4) A $20 gift card from Giovanni's restaurant - 1492 E. Schuylkill Road, Pottstown. 610-705-9800

5) A $25 gift card from Kenilworth Sunoco - 1281 E. Schuylkill Road, Pottstown, 610-326-9993

6) Willpower Wear T-shirts from Dissipline - www.dissipline.com

Same space as our previous facility - Longstreth Center at Route 724 and Wells Road. We're now just two doors down!

RSVP or regrets to info@trainwithcorey.com or

(610) 505-2262.

All are welcome,

bring your family and friends!

Train With Corey Expands Facility!

2010-07-20T07:50:00.000-04:00

Train With Corey is excited to announce that it has expanded to now include TWO separate exercise rooms, a PRIVATE massage therapy suite, office, and kitchen area - nearly doubling in size since it first opened eight months ago.

The expanded facility is still in Longstreth Center at Route 724 and Wells Road, with the new entrance now just two doors down from their previous location.

“We are very excited to occupy this new space”, shares Corey Dissin, owner and Head Fitness Motivator at Train With Corey. “It allows for additional exercise equipment along with plenty of extra room to offer larger group fitness classes.”

Although Train With Corey is growing, Dissin and his staff remain dedicated to personalized service and maintaining an atmosphere that’s comfortable and encouraging, “because we know that the ’big box’ corporate owned mega-gyms can be intimidating for some folks.”

Train With Corey will hosting an open house on Saturday, July 31st from 11:00am to 6:00pm for anyone that would like to see and tour their new facility. Visitors and their guests will have the opportunity to be introduced to Train With Corey’s FIVE trainers, and get a FREE chair massage from Mary Milton, TWC’s on-site massage therapist.

Light refreshments will be served and attendees can enter to win door prizes.

Kindly RSVP to (610) 505-2262 or info@trainwithcorey.com.

Click here to view more photos of Train With Cory's

Stretching 101

2010-07-07T04:45:00.001-04:00

Recently I was asked how many seconds do I have to hold a stretch?

This is a great question. In a basic stretch you should hold a pose for a period of time. In general holding a stretch for 30 seconds should be sufficient. If you hold it for less than 20 seconds your muscles won’t have adequate time to lengthen. Hold it for too long and you risk injury. Some recent studies suggest that stretching doesn’t necessarily improve performance or significantly decrease the risk of injury. But, the American College of Sports Medicine still advises stretching your major muscle groups two or three days a week.

Here are a few tips for stretching

• Maintain flexibility by stretching at least three times a week

• A session should last 10 to 20 minutes

• Start out stretching by holding each pose at least 10 seconds, working up to 20 to 30 seconds

• In addition to the stretching all major muscle groups, stretch the specific muscles required for your sport or activity

• If it begins to hurt when you stretch stop.

• Stretching in a gradual relaxed motion with no bouncing or abrupt moves

• Stretch can reduce soreness and help your muscles warm down if done after a workout.

For more information: www.trainwithcorey.com

Source: http://www.wellnessletter.com

**The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.**

Keeping Your Motivation

2010-07-05T03:17:00.003-04:00

It’s summer, the days are long and energy levels are high. But if you’re finding it difficult to work out or you are making up excuses to skip the gym you might need some help with your motivation. Everyone from professional athletes to the everyday Joe trying to stay in shape occasionally gets bored with their routine. Lack of motivation, is a sign of a stale exercise program.

Here are a few tips for staying motivated.

1. Get a workout buddy. A spouse or roommate can make a great workout partner. It’s hard to skip a workout if someone is trying to give you a lift to the gym. Even if it’s not someone you live with, if someone is waiting for you at the gym it’s hard to skip out on them. A buddy can also provide extra motivation to do that extra rep exactly when you need it.

2. Switching up the exercises you do will help you stay motivated. Establish an inventory of exercises that you can pull from to spice things up when you get bored. Pick at least three different activities you like to do and rotate them throughout the month. You'll use different muscles with each new activity. Also, continually strive to find and learn new exercises to keep up your interest and avoid getting burned out.

3. Set goals that you can obtain, setting a goal such as finishing a 5k race will help you give meaning to each and every day you work out.

4. Treat yourself! Buy a workout related item once you achieve a goal. This can be a new pair of shoes, a new work out outfit, a new jump rope or anything related to helping you achieve the next goal you set.

5. Focus on how good exercise makes you look and feel! After you get passed the initial burn of a hard work out, you’ll start to feel good. Eventually, you’ll start to feel really good. Remember that feeling! It’s the feeling of a workout that’s beginning to work. Use this feeling to motivate yourself the next time you're thinking about skipping a workout.

For more information: www.trainwithcorey.com

Source: http://www.busywomensfitness.com
http://www.healthdiscovery.net

**The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.**

Workout Wednesday Tip: Bench Dip

2010-06-30T05:17:00.001-04:00

Purpose
Bench dips exercises target the triceps and pectorals muscles to build muscle mass and a toned physique.

Technique
Position your hands shoulder width apart on a secured bench. Move your feet as far out in front of you as possible. Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints.

Slowly lower your upper body down towards the floor and keep your elbows tucked into your sides. Once you reach the bottom of the movement, slowly press off with your hands and push yourself back up to the starting position with your triceps.

Variations
You can place your legs on top of a flat bench in front of you in order to make the exercise more challenging. If that variation also becomes easy, then you can have a partner place plates on top of your lap.

bench dip with elbows wide
(Click on image to view this exercise...)

For more information: www.trainwithcorey.com

**The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.**

The Difference Between Aerobic and Cardio Exercise?

2010-06-28T04:59:00.001-04:00

What are the differences between aerobic and cardio workouts?

Aerobics refers to exercise where the muscles have a constant flow of oxygen going to them, examples are running or biking.

Cardio centers on working the heart and cardiovascular system. Generally cardio revolves around the same exercises as aerobic exercises just with a higher level of intensity.

So the better question is low or high-intensity exercise, what are the differences, and what is best for losing weight?

High-intensity exercises simply require more effort. It’s about moving at a faster pace, which helps to burn more energy. Some examples of a high-intensity workout include wind sprints, basketball or soccer.

Low-intensity exercise involves steady effort, at a steady pace. Some examples would be walking, biking and jogging. However these definitions depend on your personal fitness level.
So which type of exercise, high or low-intensity, works best for weight loss? It really depends on your personal fitness level. If you’re out of shape or you’re not used to regular exercise low-intensity exercises would probably be best. Low-intensity exercise does not put a tremendous amount of stress on the body; however it still helps burn fat. While less total energy is burned per hour in a low-intensity workout, by gradually increasing the length of the session major progress can be made.

High-intensity exercises tend to break down muscles quicker. This requires your body to replenish lost nutrients leading to an increased appetite. Your muscles will tone faster with higher-intensity exercise than with lower-intensity. But with your body craving the nutrients needed for recovery, you might consume excessive calories which can affect your potential to lose weight.

Like most things in life, balance works best. If you’re not in good shape start with low intensity and increase your efforts slowly.

Once you have gotten into good general physical fitness, your body and metabolism have adapted to exercise and weight loss has slowed, then increase the intensity. This might help you jump start your weight loss. Of course, consult your doctor before you begin an exercise routine.

For more information: www.trainwithcorey.com

**The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.**

Source: http://physicalfitnessarticles.net

The Perfect Push-Up

2010-06-23T04:31:00.003-04:00

Push-ups are old-fashioned right? Wrong. A push-up is an effective way to tone your upper body.

They are actually a very efficient form of exercise, targeting the deltoids, lower back and triceps all at the same time. But the perfect push-up is even more effective. When done as a controlled movement, push-ups offer a way to target three types of muscle-building resistance: isometric, concentric and eccentric.

Here is how to perform the perfect push-up:

1. Lie flat on your chest, legs together, with your hand palms flat on the ground next to your shoulders - shoulder width apart. Your toes should be curled round and flat on the floor to take the weight of your body.

2. Look forward, not down at the floor.

3. Keep your whole body straight and straighten your arms raising your body off the floor. Try not to arch your back or bend your legs.

4. When your arms start to straighten up exhale the air from your lungs.

5. Take a moment to pause at the highest position possible.

6. Using your arms, lower your body slowly to the floor. As you bend your arms remember
to keep your palms in a fixed position on the floor. As usual your body must be kept straight, legs and feet together.

7. Keep lowering your body right until your chest touches the floor. Try not to let your back arch. Your knees should not make contact with the floor. As you bend your arms breathe in.

8. Take a moment to pause, and then begin the whole process again to perform the second push-up. Start to straighten your arms and exhale as you rise.

Modifications
If you want to make the push-ups easier rest your knees on the ground at all times, and/or have an exercise partner place their fist on the ground below your chest to stop you lowering your body as far.

For a variation on this exercise try an incline push-up by perform it while leaning against a vertical wall.

For more information: www.trainwithcorey.com

Source: http://physicalfitnessarticles.net

The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

Get in Shape With A Personal Trainer

2010-06-21T04:50:00.001-04:00

Trying to get into shape without the expertise of a personal trainer is one of the hardest things an individual can do.

Here's how you can fail to meet your fitness goals without the assistance of a trainer:

· Your motivation may decrease long before you reach your goal
· You may lack a basic understanding of fitness and nutrition
· You might lack the equipment necessary to make real progress
· You don’t make the time or commitment to be successful

How Will a Personal Trainer Make A Difference?

It’s a matter of motivation – A trainer provides you with the motivation to start and finish your workout every day until your goal is reached.

They have the knowledge you need – A personal trainer has the know-how from foods you should eat to the variety of exercises you should be doing to get you that body you've always wanted.

They have access to the equipment – Not only does a trainer have access to the equipment, they know exactly what equipment will get the job done.

They have the plan – Everyone is different: body shape, motivation, metabolism, etc. It’s all unique to you. Making up your own plan or, finding one on the web just won’t get you the results you need to make your fitness goal.

You Will Not Succeed In Your Workout Without The Above
It is unlikely that you will succeed in your workout without having the motivation, the knowledge, the equipment to use for the workout, and the plan.

That is the value of a personal trainer. That’s the value of a Train With Corey.

For more information: www.trainwithcorey.com

Source: http://www.articlesbase.com/

**The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.**

Wednesday Workout Tip:Stiff legged dumbbell deadlift with overhand grip

2010-06-16T04:48:00.001-04:00

Purpose - To Build Hamstrings, gluteal muscles and lower back muscles.

If you want the best exercise for developing lower back strength, the stiff-legged dead lift is for you. The key to the success of the stiff-legged dead lift is its intensity. The exercise isolates the glutei and hamstrings allowing you to build muscle to the hamstrings at the back of the legs. In addition, it can improve your forearm grip strength.

Technique
1. Stand with the feet hip-shoulder-width apart and hold a dumbbell in each hand with an overhand grip. Inhale.

2. Lean forward from the hips, keeping the head up, the shoulders back, and the chest out.

3. Slightly unlock the knees and, as you lean forward, allow the bar to move out in front of you.

4. Push the hips backward and lean forward until the torso is level to the floor or lower, as long as the back stays flat or arched. Stop the ROM (range of motion) if the back starts to round.

5. Maintain this position and exhale while pulling your torso back into the starting position.

stiff leg dumbbell deadlift with overhand grip
(Click on image to view this exercise...)

For more information: http://www.trainwithcorey.com/

**The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine. **

Get the Family Involved

2010-06-14T04:43:00.000-04:00

With the unofficial start of summer now upon us, many of us find it difficult to find time to exercise, the kids are home, you're on vacation, the weather is too humid and many more excuses take you away from your daily workout. One of the easiest ways to make sure that you get to your workout is by including the entire family.

1. Develop a plan with the family about how to tackle fitness as a family and then stick with it. There will be no excuses accepted and no one is allowed out of the exercise.

2. Begin with simple exercises, like a walk around the block. Try to do more and more until you are walking for 30-45 minutes each time

3. Make it fun, exciting and a challenge, but make sure that everyone can do the routine comfortably and continue to add additional exercises and challenges.

4. Once you're all in shape try training for an organized challenge like running or walking to support a cause like a 5K.

5. Organize a neighborhood baseball game. Have games of volleyball in the backyard. Whatever you can do to get your family up and moving around.

You will be very amazed at how a family can provide support to help reach an exercise or weight loss goal. You’ll also find that teamwork can change and improve the family dynamic. You might experience more cooperation or support in the family or less fighting among the kids.

If you cannot get them to work out willingly, you may need to be a little sneaky. Take trips that will involve a lot of walking, swimming or other activities. Park as far away from the entrance of the mall, grocery store or other places, as you possibly can. Tag your child and then run away; see how long they can resist. Before you know it your family will be challenging you!

For more information: www.trainwithcorey.com

**The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine. **

Join Train With Corey on Bebo and Flickr

2010-06-09T04:07:00.000-04:00

Train With Corey invites you to join him on BEBO (Blog Early, Blog Often). BEBO is an exciting new addition to the TWC Social Media experience that will keep visitors up-to-date and informed while enhancing an interactive experience.

Be a part of the TWC BEBO Community!

Are you a visual person? Then join TWC on Flickr
and view new pictures of workout sessions, studio shots and much more! Flickr provides a visual interactive experience for visitors who prefer viewing images versus text.

View pictures of the TWC Studio, Staff, and Clients!

Two New Trainers Added to the Train With Corey Team

2010-06-07T04:57:00.001-04:00

Train With Corey is proud to announce the addition of assistant trainers Chris Adamsky and Rachel Newby. With Chris and Rachel now part of a five trainer team, they add even more flexibility to scheduling clientele for fitness sessions and nicely compliment our unique set of services.

Meet Chris Adamsky, Assistant Trainer

Chris is a 2000 graduate of Selinsgrove Area High School in Selinsgrove PA, where he played a variety of sports including basketball and soccer and a 2005 graduate Shippensburg University in Shippensburg PA. As an NFPT Certified Personal Trainer he has worked with a variety of clients in the past, from those looking to lose a few pounds, to competitive athletes looking for an edge. He has been working out for over 10 years, and trained in various styles from bodybuilding, powerlifting and sport specific training. He enjoys playing various sports today and can be found participating in many of the pick-up basketball leagues around the Pottstown area.

Meet Rachel Newby, Assistant Trainer

Rachel is a '96 Graduate of Perkiomen Valley High School where she was active in Field Hockey, Lacrosse, and Basketball; but it wasn't until she was attended Kutztown University that she realized being fit is so much more interesting than typical high school 'girl sports.' Growing up, her mother always made her play outside, and she'll tell you that she doesn't sit still very well even today. She still believes going outdoors is a great way to keep active - whether you are in a kayak, up a mountain, or simply in your garden. Today, Rachel is a runner, Yoga enthusiast, and ACE Certified Personal Trainer who has found a great balance of indoor and outdoor ways to keep in shape, while working towards an MS in Nutrition from West Chester University of PA and Level 1 Yoga certification from the Yoga Alliance.

For more information on Chris and Rachel, you can visit the Train With Corey Website. We encourage everyone to personally introduce themselves next time you are in the studio!

Wednesday Workout Tip: Abdominal exercises

2010-06-02T04:37:00.001-04:00

It’s summer and it’s time for the beach, the pool, picnics and plenty of opportunity to show off your rock hard stomach. But, maybe you didn’t work on your abs during the winter. Maybe instead of seeing a washboard, you can barely see the ironing board. There are two reason that you don't see your abs, the muscles are weak or you are carrying some extra weight.

The 2 most important steps to burn belly flab are healthy diet and exercise.

You may be wondering what a healthy diet actually is. Well, the fundamental building blocks are fresh fruit and vegetables plus whole grains and white meat. Taking it even further, grilling and steaming food on a regular basis is the best way to prepare a tummy toning diet. It will also keep you full of energy for the next step in burning belly fat.

Now you may be asking what are the best exercises to burn belly fat and tone your stomach muscles. Crunches, leg raises and cardiovascular exercise on a regular basis, are the best and easiest ways to lose belly fat and firm stomach muscles with a lower risk of injury. How often do you need to exercise to accomplish your goal? 30 minutes, 4 days a week of gut burning crunches, leg raises and cardio should get you on your way to a spectacular stomach.

Burning off your belly fat and firming your stomach is not as hard as you may think. With the proper diet and regular steady exercise you will lose your tummy flab and flatten your stomach in no time and keep it that way forever.

For more information: www.trainwithcorey.com

Sources:
http://www.articlealley.com/article_1382520_23.html
http://free-fitness-exercise-tips.com

**The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.**

Why You Should Eat Your Fruits and Veggies

2010-05-31T04:31:00.001-04:00

Did you know that according to the World Health Organization, up to 2.7 million lives could be saved if only the world would consume fruits and vegetables regularly?

Fruits and vegetables are the center of the food pyramid for good reason. Experts recommend that it should be the center of a diet, specifically at least five servings a day because of their natural health benefits. Studies have shown over and over again that fruits and veggies lower the risk of health conditions like stroke, heart and digestive problems, high blood pressure and cancer.
Other Benefits
If you’re on a low fat diet, try vegetables, they essentially contain no fat. Spinach, apples and melons can help speed up your metabolism. In addition, many studies have shown that fruits and veggies can help regulate the sugar levels in your blood, which keeps your appetite at bay.
Fruits and vegetables are also nature's nutritional powerhouses and there is simply no other food that can match their health benefits. Broccoli, cabbage and kale come from the cruciferous family of vegetables. All of these vegetables are excellent sources of anticancer phytochemicals that actually aid in removing harmful carcinogens from your body.

Oranges, with it's high concentration of vitamin C, also has phytochemicals that are directly related to the prevention of certain cancers. Berries like raspberries, blueberries and strawberries have high antioxidant content which also has been known for the protection of certain cancers.

The bottom line is that fruits and vegetables should be a major part of your diet regardless of any studies that are published. Continue adding them into your daily meals and you can feel good that you’re doing the very best to protect yourself from disease.

For more information: www.trainwithcorey.com

Sources:
http://www.articlealley.com/article_1563326_23.html
http://www.squidoo.com/vegetables_and_fruits

**The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.**

Reverse Dumbbell Fly

2010-05-26T04:46:00.002-04:00

The reverse dumbbell fly is designed to target the rear shoulder (posterior deltoid) muscles. This is quite a challenging exercise, so starting out with a light weight is best until you have mastered this exercise. To add a little more burn to this exercise squeeze your shoulder blades together at the end to work the upper and mid back.

How to perform the exercise: Get a pair of dumbbells with a neutral grip. Allow the arms to hang to the side of the body, slightly bend the knees, and keep your back straight. With a slightly bent elbow, bring the weight up in an arc like path so that the arms are parallel to the floor. Once this position is reached, return the weight to the starting position and begin another rep.

Sport specific application: The reverse dumbbell fly is an important training exercise for rowing. It helps develop the stronger back muscles needed for the pull through motion of the stroke.

The dumbbell fly can also help to develop the overall muscular balance needed for any sport that involves throwing, by targeting muscles that are typically underutilized. Improved muscular balance will not only improve overall strength, it also reduces the likelihood of injury.

Below you'll find a video guide and step by step instructions that demonstrate the correct technique for the dumbbell reverse fly exercise.

reverse dumbbell fly
(Click on image to view this exercise...)

For more information: www.trainwithcorey.com

**The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.**

Fitness and Heart Health

2010-05-24T05:38:00.000-04:00

Heart disease is the leading cause of death for both men and women. Half of the deaths due to heart disease in 2006 were women.

Some of these risk factors are inherent and cannot be changed, such as heredity (heart disease in several close blood relatives), gender (middle-aged men are statistically more likely to develop coronary artery disease, although the gap is closing.) and age, since both older men and women are more likely to have coronary artery disease, than middle- aged adults.

However, lack of exercise is also a major risk factor for heart disease and it’s one that we can control. Unfortunately, only about 25 percent of adults in the United States believe in exercising regularly.

Being Heart Healthy Through Fitness
Although you cannot alter your family history, good fitness habits can help control other major contributors to heart diseases including high blood pressure, high cholesterol, reducing stress, controlling body weight and increased muscle mass.

What Type of Exercise Is Best?
Aerobic is the best
Aerobic activity is any repetitive, rhythmic exercise involving large muscle groups. Examples of aerobic activity include walking, cycling, swimming and dancing. Aerobic activity increases the body's demand for oxygen and adds to the workload of the heart and lungs, making the heart and circulation more efficient and helping to develop endurance.

By adopting these changes in your lifestyle, you can learn how to attain and maintain a higher level of physical fitness and lower possibility of becoming a heart attack statistic.

For more information: www.trainwithcorey.com

Sources: http://www.seven-tcn.com/
http://www.articlealley.com/

**The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.**

Workout Wednesday Tip: The Importance of Rest between a Sets

2010-05-19T05:59:00.001-04:00

The rest you take between sets is possibly one of the most under-valued yet crucial components of your workout and can have a major impact on how the exercise you're doing affects your body. Get too much rest—and you’ve lost valuable intensity. Rest too little, and you risk tiring out too quickly. Either way, the improper amount of rest for the exercise you’re performing can result in decreased performance and hinder you from reaching your fitness goals, and ultimately, the results you’re looking for.

So how much rest should be getting? There are a few good rules of thumb to follow when determining the proper amount of rest you need in between sets, and it’s largely dependent upon your fitness goals.

Keep these tips in mind next time you’re working out.

Muscle Gain: Resting for one full minute or longer in between sets tends to help your body achieve the maximum muscle building effect from weight training. By giving your body the necessary time to replenish its oxygen stores, your body has more energy and is able to carry more weight on the next set. This is not too say, as we mentioned in the beginning, that too long of a recovery can affect training effectiveness, so try to find what works for you—usually somewhere between one-two minutes for maximum muscle growth.

Fat Loss: Generally speaking, resting for less than 30 seconds in between sets can add some aerobic and fat burning effect to your weight training routine. This is often known as circuit training, and relies on continuous exercise with little to no rest to burn as many calories as possible at once. Another effective method for fat loss, however, is to alternate sets of unrelated exercises to work the entire body, while still allowing enough rest to build muscle (60-90 seconds). After all, muscle burns fat more effectively than fat burns fat. Try to work both circuit and alternating set workouts into your routine for optimal fat loss.

Increase Strength: When training to simply become strong—as opposed to building mass or trimming fat—rest is essential, as both your muscles and central nervous system need time to recover from the effort of lifting very heavy weights. By not giving your body the time it needs to recover in between sets, each set will become progressively less effective, and your total post-workout recovery time will be slower, making your next scheduled workout that much more difficult—and in many ways, less effective again. Prevent this performance slippery slope by allowing a full three to five minutes in between sets.

For more information: www.trainwithcorey.com

Sources: www.gain-weight-muscle-fast.com
http://theinsider.lk

**The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.**

Ways to Relieve Stress Through Exercise

2010-05-17T03:53:00.001-04:00

What’s the link between stress and exercise? There are many benefits to exercise and it’s long been known as a major factor in reducing stress and fatigue. But in today's stressful society, it seems that we have forgotten how effective exercise can be as a stress fighter.

Why do we get so stressed in the first place? It’s about the chemical reactions that occur in our body during stressful situations. When faced with a stressful situation, your fight or flight response automatically kicks in. Your heart rate increases and adrenalin pumps through your body. When we were a more active society, hunting for our food and on our feet all day farming and doing physical labor, we were able to burn off the stress more easily.

In today's sedentary society, we do not have to hunt for our own food and many of us are stuck at computers all day, so we have no outlet to burn off the pent up stress or worry. Keeping all this pent up energy and emotion inside our bodies is taking an incredible toll, resulting in emotional and physical problems. Problems like heart attacks, strokes and obesity can all be linked to our pent up stress.

Exercise is an important outlet for burning off the negative stressful energy and replacing it with calm. An hour at the gym, running or playing golf or tennis is all that’s needed to burn of the stress of the day. And with regular exercise you will begin to see a decrease in negative emotions such as worry, irritability, depression, hostility, anger, frustration, and anxiety. Regular exercise provides the opportunity to manage the fight or flight response and helps the body to return to a balanced state more quickly.

Keeping up with a long-term exercise regimen can begin to make major changes in your quality of life, such as being more outgoing and social because of the increased energy you have or because of your new, more trim and fit physical appearance. You could even develop increased self-esteem through reaching your workout goals.

If you’re feeling stressed, turn to exercise as a way to burn off more than just fat and regain the sense of balance and calm in your life.

For more information: www.trainwithcorey.com

Sources: http://www.articlealley.com/

http://www.articlecity.com/

**The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.**

Staying Fit While Having Fun—More Ways to Move Your Workout Outside

2010-05-12T05:38:00.002-04:00

With spring fever making its way through our systems, it’s important to stay focused on your fitness goals. As tempted as you may be to blow off your workout to enjoy the beautiful April and May weather, don't forget—June and July, and with it bathing suit season, are just around the corner.

But staying on track doesn't mean you have to sacrifice your fun, or your fitness. The other week we covered five of the top outdoor activities that also burn hundreds of calories, keep your muscles toned and working, and provide a great outdoor alternative to working out in the gym. Once again, when the temptation hits you to skip the gym to play—well, we say play! Here are five more fun and effective outdoor workouts to enjoy this spring, while not undoing all of the hard work you put in this winter.

Join a softball league. In an hour of play, you can burn up to 350 calories, while sculpting your arms, chest, legs abs, shoulders and back. Plus, activities are great motivators. As you see those around you working and playing hard, you'll be that much more motivated to work hard yourself. Plus, you're chances are better to win the game ... a real win-win situation!

Go for a hike. This is not only a great way to stay active, keep your heart rate elevated and work your legs, glutes and back, hiking in the woods or along scenic trails can also be a great reliever of stress, as you take in natures beauty. As your enjoying your walk, in just one hour—which, chances are, will pass by before you know it—you can burn over 440 calories!

Play a round of golf. Golf is a great outdoor activity, burning over 300 calories an hour. And for anyone who has every played a full round, you know an hour goes by with a blink of the eye in the face of a full 18-holes. With each swing (and step, especially if you carry your own clubs!), you're working your arms and shoulders, and most importantly, your core—your back and abs. Not to mention, you're probably playing under the bright sunshine, helping you to work up a sweat and burn those extra calories away.

Gardening. Many people enjoy this activity for the joy of being in a calm and peaceful setting and surrounded by the many beauties of nature. But gardening is another activity that can help keep you fit, even when you don't feel like going to the gym. With all that digging, lifting, twisting and bending, you can burn over 300 calories an hour. Added bonus—you now also have a beautiful yard in which to relax and enjoy!

Take a long walk. It doesn't have to be around a track, or in the woods or along a trail, you can burn almost 250 calories window shopping along your favorite stretch of stores or taking your dog for a stroll around town. Just stay moving, and you'll continue to work your calves, hamstrings and glutes. It might not feel like exercise, but its working.

For more information: www.trainwithcorey.com

**The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.**

Battling the Bulge—Ways to Avoid Weight Gain Even in Middle Age

2010-05-10T05:23:00.001-04:00

As we get older, it’s natural for the functions of our bodies to slow down a bit. After all, with age, especially middle age, contributing factors such as the sedentary routine of an office job, the time demand of a family and the natural decline in energy and muscle mass that common with age, you’re often left much less active than you were in your younger years. And, probably a little heavier.

But therein lies the problem. The less active you are, the less muscle you retain; and the less muscle you retain, the fewer calories you burn—both contributing factors to the most common system to slow with a age, your metabolism, and largely the cause of the jump in on the scale all too familiar to those middle-agers out there.

Research shows that the average person gains a half- to nearly two-pounds a year due to the decrease in their metabolism and a loss of muscle mass, especially after the age of 30. So while staying in shape is important at any age, it’s maybe more so as you start to get older. And it starts with your metabolism.

And here are three great ways to keep your metabolism up—and your waistline down.

* Change the way you eat. Eating six small meals a day, or once every three hours or so, will keep your metabolism working to process calories all day long and leave you feeling fuller than eating three large meals a day. And the most important meal of the day? Breakfast. Skipping breakfast can slow your metabolism down for the entire day. It’s also important to pack your diet full of fruits, vegetables, nonfat dairy products, whole grains and lean protein. And of course, cutting back on sweets, fat and alcohol is important, as is being mindful of healthy portions. Remember, too much of even a good thing, even healthy food, can be a bad thing.

* Exercise more. In order to keep our metabolism moving, its essential to not only fight the loss of muscle, but to build new muscle! That’s why you need to incorporate a total body, light weight or resistance training regimen into your normal exercise routine, to continue to build muscle and combat the muscle loss and deterioration associated with the aging process. And you must exercise consistently—at least three to four times a week of regular aerobic exercise with light strength training keeps your metabolism in high gear and efficiently burning calories both during and after your workout.

* Get enough sleep. It is while we sleep that our bodies heal themselves. Research shows lack of sleep makes us less likely to exercise and more likely to snack as a way to boost our energy levels. Try for a full 8 hours a night to keep you strong and energized throughout your day.

For more information: www.trainwithcorey.com

Sources: www.webmd.com

www.johnshopkinshealthalerts.com/reports

www.healthline.com

**The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.**

Workout Wednesday Tip: Tires

2010-05-05T05:48:00.000-04:00

The last installment of Train With Corey’s review of some of the most challenging and extreme training techniques out there today, highlights a piece of equipment that many athletes may already be familiar with, only this time—true to the Train With Corey way—it’s been taken to the next level! We’re talking about tires—but not your ordinary tire, like the ones commonly found on high school football fields or swinging from trees in many-a backyard. We’re talking about the super-sized, super-tough, industrial strength or truck tire, weighing upward of 200 pounds apiece. Give it a try—a high intensity cardio workout even three times a week with this massive yet responsive weight, and in no time, you’ll have that ultra muscular and fantastically fit body you’ve working toward.

What it is …
There’s not an incredible amount of exercise technology behind this piece of equipment—it’s a large tire. Simple as that. But sometimes, the simplest of exercises can yield the greatest results. With routines that can be designed to include practically every muscle group while providing an intense cardiovascular and interval training workout, tires can be flipped, rolled, dragged, jumped on, jumped off, and used for pushups—to name but a few of the exercises that can be performed. And available is weights from a couple hundred pounds, all the way up to seven and eight hundred pounds for the professional weightlifter or Strongman competitor, tires provide great variety and difficulty for the novice and the expert. And for the novices, no need to be intimidated by their weight and size—despite their massive size and weight, these tires are also surprising nimble.

Why they work …
First and foremost, tire training adds a layer of difficulty to your normal strength training routine because most exercises require you to work more than simply the isolated group of muscles selected as the focus. For example, flipping tires end- over-end can provide one of the most intense shoulder and arm workouts out there; at the same time, it’s also giving your back and your abs a killer burn as you need to maintain your core strength and support in order to successfully perform the flip. Not to mention, each and every time you squat down to get your hands under the base, you’re working your quads and glutes. From just this one exercise—to work your arms and shoulders—you’re managing to work all of the major muscle groups in your body. Now combine this with two or three other exercises in a continuous circuit, and you’ve just gotten a killer workout. Before you know it, you’ll be dripping with sweat and burning fat.

What we say …
Don’t be discouraged by the stigma that only body builders and serious athletes use these mega tires as part of their workout. The fact is, tires provide anyone a great total body and conditioning workout regardless of their fitness level or goal. By working some fun, variety and definitely a challenging routine into your workout, tires can really help you take your fitness to the next level.

For more information: www.trainwithcorey.com

The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.

Mixed-Martial Arts for Fitness—Fun, Fast-Paced and Unorthodox Workouts that Really "Kick"

2010-05-03T05:32:00.001-04:00

As a certified Mixed Martial Arts Conditioning Coach, I've spent years studying the art of not only traditional personal training and conditioning techniques, but also the basic and advanced principles of mixed-martial arts for fitness.

Mixed-martial arts style workouts are one of the most intense and effective cardiovascular and strength training out there. In its many different forms, the unique training routines designed to build the skills, strength and endurance necessary to perform the MMA movements properly, are also becoming one of the most popular workouts, no matter what your age, fitness level or fitness goals. The fact is, it's a killer workout. And most of all, it's a lot of fun.

The biggest reason mixed-martial arts training is as fun and effective as it is, is because it allows you to workout outside of the box. If you're like many, the idea spending 45 minutes to an hour running on a treadmill, using an elliptical machine or peddling on a stationary bike can be downright daunting. Don't get me wrong, they provide for an effective cardio and fat burning routine—but let’s face it, they can be boring! And the most common side-effect of exercise boredom is the loss of motivation, decreased workouts, and, eventually, an additional ten or fifteen pounds right around your problem areas.

So why not give these hip and high energy workouts a try? They might just prove to be the kick-start literally you need to get to your next goal! Read on to learn more amount a couple of the traditional mixed martial arts training exercises that you're probably already familiar with, and a few more that might be new to you. Either way, give them a try! After all, you have nothing to lose except maybe those extra pounds you've been "fighting" to keep off!

Heavy Bag Work

A heavy bag workout is the most common of the mixed martial arts exercises and the one with which you're probably the most familiar. But did you know it's also one of the most versatile, intense and effective exercises PERIOD, providing you with the ultimate fat-burning and strength training total body workout. Not to mention it's tons of fun—and a great way to relieve any of your built up stress or aggression. The key to a great workout here is technique. Master the technique of each punch and kick combination thrown, and you're working almost every muscle in your body.

Jumping Rope

Getting in a good workout doesn't always require giving up an hour or two. In fact, you can burn up to 135 calories in just ten minutes of jumping rope, making it one of the most intense, effective and portable forms of cardiovascular exercise. A workout staple for those training in mixed-martial arts and boxing, jumping rope not only burns fat, it also sculpts your shoulders, chest, arms, abs and legs. Put in a good hour, and you've just burned upward of 800-900 calories.

Sand Bags

A less traditional, but extremely effective workout for mixed-martial arts for fitness, sand bags merge a simple and old-fashioned training tool with the principles of exercise science, to bring you one of the most effective pieces of workout equipment available. As simple as it sounds, a sandbag workout is uniquely intense because as you lift it, its shape changes, making it next to impossible to develop a specific groove for any lift and adding a new layer of difficulty to every repetition. The key to its success lies in the concepts behind stabilizer training, which improves the small stabilizing muscles in your body, works your core, increases overall strength and improves performance.

Rope Undulation

Believe it or not, long pieces of rope meant to be undulated, swung, looped, anchored and thrown is one of the latest and most popular trends in martial arts training techniques. As you perform a series of difficult exercise routines with the ropes, rapidly and without rest, you're also getting one of the best cardio workouts as almost anything out there today. This is because, despite the relatively small size of your arm muscles in comparison to the other major muscle groups in your body, vigorous upper body exercise is more work for your cardiovascular system than its equivalent lower body exercise, because of the required use of your core and stabilizer muscles, as well as support from your lower body. Since you’re working your heart out hard, in no time you’ll also be working up a sweat, all while toning your back, shoulders, arms, abs, legs and wrists.

TRX Suspension Straps

Conceived by a Navy SEAL and embraced by mixed-martial arts and fitness enthusiasts alike, the TRX Suspension Training® system utilizes two adjustable, heavy-duty, nylon strips with soft foam handles, in conjunction with your own bodyweight and natural resistance to help build power, sculpt long, hard and defined muscles, increase flexibility, balance and mobility, and prevent injuries. So effective, that with only 30 minutes, you can work your entire body by once again calling on your core muscles to keep you stable, essentially helping you to get twice the workout in half the time. And by using your own bodyweight and gravity's natural resistance, you're also working to prevent injury and strain common with the use of heavy weights and bulky equipment.

Tractor Tires

We're not talking about your ordinary tires here, we’re talking about the super-sized, super-tough, industrial strength or truck tire, weighing upward of 200 pounds apiece. Trust me, you can move them; and if you don't believe me, just give it a try, and take away from it a high intensity cardio workout that sculpts and tones your muscles unlike anything you've tried before. Tire routines can be designed to include practically every muscle group in your body while providing intense cardiovascular and interval training. Flipped, rolled, dragged, jumped on, jumped off, and used for pushups—as simple as it sounds, sometimes the simplest of exercises with these tires yield the greatest results.

If you noticed a pattern here, it's that core strength is a key component to mixed martial arts training, and is in part why these workouts prove to be so effective. When you strengthen your core, it’s much easier to strengthen the parts around it, as you're able to work out harder and longer and see those great results. In no time, you’ll have that ultra muscular and fantastically fit body you’ve been working toward much like the bodies of the fighters you see on TV and in movies. And chances are they're working out with a few of these fun, effective and cutting edge techniques as well.

For more information: www.trainwithcorey.com

The fitness tips provided on this site are for informational purposes only. Check with your doctor before starting any exercise routine.