Warriors Fitness Zone
Welcome
2013 - Your Fitness Transformation Begins Now!
Once a Marine, Always a Marine
ED CARRILLO
Certified Fitness Trainer,
U.S. Marine Corps. Veteran &
1st Dan Black Belt Taekwondo Martial Artist
presents:
Warriors Fitness Zone
One Heart -- Many Weapons
THE MISSION:
As a trainer and coach, my aim is to educate you about correct
exercise, nutrition and how to maintain and design your ideal,
healthy lifestyle. This will empower you to make more effective
life choices that will help you elevate, overcome and adapt so
you can reach all of your success goals.
Conquering others requires force.
Conquering oneself requires strength.
-Lao Tzu
Warriors Never Give Up!
No one wants to just survive; everyone wants to live fully. Regular exercise will foster that goal.
For all women in training: Training with weights can be tough, but there are multiple
benefits that weight training alone can provide,
Here are 10 great reasons why women should train with weights:
**********TRAINING DAY**********
3 GREAT CHEST EXERCISES
Perform these exerciese by doing at least 3 sets of each exercise to muscle failure. Use a weight that challenges you but one that you can control and do 8-12 reps. Do these exercises 2x a week. Within 4-6 weeks you should begin to notice improvements in your chest, as well as, an increase in strength.
1. Dumbell Chest Press
Muscles Worked: Chest (Pecturalis Major), Shoulders (Deltoid Group) and Triceps (Triceps )
How To:
--Lie down on your back with you feet flat on the floor.
--Grasp the dumbells and hold them on either side of your shoulders.
--Slowly push the weight away from you towards the ceiling (exhale) until your arms are fully locked to ensure a full range of motion.
--Lower the weight back down toward the starting position (inhale) and then repeat the motion.
2. Push-Up Rows
Muscles Worked: Strengthening of the chest muscles. (Pectoralis Major/Minor) and upper back (Latisimus Dorsi)
How To:
--Start by lying down flat on your stomach in a push-up position and place a dumbell underneath each of your hands.
--Grasp the dumbells and perform a push-up by pushing your body away from the floor and locking the elbows.
--Hold this position for a 12 count and pull one dumbell up to your chest (exhale) while balancing yourself on the other hand.
--Slowly return that weight back to starting position (inhale), lower your body back to the ground and then repeat the push-up and row the opposite arm at the top.
3. Dumbell Fly
Muscles Worked: To develop the mass of the inner and outer chest (Pectoralis Major/Minor)
How To:
--Lie down on your back on the floor.
--Press the dumbells straight up in front of you, then create and hold a slight bend in the elbow.
--Lower the weight down as far as you can on a wide arch, palms facing one another, and the shoulders down (Inhale).
--Lift the weights back up in a bear-hug type of movement (exhale) and then repeat.
******IN THE TRENCHES - 1/2013*******
Here are 5 great suggestions to look and feel better that you can do right now!
1. Drink water throughout your busy day, at least 8-10 glasses with your meals.
2. Eat right! You should be eating at least 5 meals throughout your day. This will keep your metabolism reved up, thereby burning calories throughout your day.
3. Get plenty of protein by drinking protein powered shakes (smoothies).
4. Stretch daily.
5. Workout for at least 20-30 minutes of heart elevating each day.
Just for the Health of it
What nutrition you need before you train in 4 easy, simple steps.
It is a fact that what you eat or take before you train can make your workout either a success or a poor performance. Wheather you train in the gym, in the ring or on any kind of field, in order to stay sharp, focused and competitive, you need to fuel your body with what it needs. So I've taken the guesswork out of your pre-training ritual. Here are the 4 simple, yet effective steps to getting the most out of each and every workout! So lets get started.
Part 1: Your pre-workout meals 45-60 minutes before training.
Step 1: Carbohydrates. The only way to power through your most high intensity workouts, you will need a top notch source of fuel. It is important that you consume a slow - to moderate digesting source of carbs. (brown rice, sweet potatoes, oatmeal, whole wheat pasta) Carbs not only provide the premium fuel necessary for energy, but slower digesting carbs will help sustain your energy throughout your entire intense workout.
Step 2: Fruit. Oranges, make for one excellent addition to any pre-workout meal. Combine oranges with a slow digesting carb source, like the carbs listed above and add a small but sufficient source of fast-digesting carbs and you will have the perfect mix to kickstart your workout. Oranges provide a great quick energy source.
Step 3: Protein. Most importantly we must not forget about our protein. This is the building block of muscle. Protein is composed of essential and nonessential amino acids and is vital to maintaining a positive nitrogen balance necessary to stimulate protein synthesis. Protein can be absorbed by consuming whole food protein sources such as egg whites, chicken, turkey and even skin milk to list just a few. Another great option on getting your protein intake is the consumption of a high quality whey protein formula shake. Premium protein shakes will provide a great source of high quality protein to enhance all your fitness goals.
Part 2: Pre-workout supplements, 30-45 minutes prior to training.
Step 4: Pre-workout Supplements. Once you have consumed your pre-workout nutrition, now its time for your pre-workout supplements. Products that contain a combination of caffeine and arginine are extremely popular supplemental choices. Caffeine promotes increased energy for more intensity during your workouts. Arginine based suppliments are great because they are designed to enhance the expansion of blood vessels (Vasodilation) resulting in more powerful muscle outbursts.
So there you have it! All the knowledge you need to create an effective nutrition workout plan. Now lets put your newly acquired wisdom into action. There are no more excuses! Give these simple, easy to follow strategies a try and lets get to work.
*****The Warrior Way to Nutrition*****
Protein is one of the most important nutrients for your body because it is found literally in every cell. It's essential to your well-being and has been shown to help support many processes in the body, including muscle recovery.
Whey Protein is a high-quality source of protein derived from milk. Its rapid-absorbing and easy to digest, and it supplies essential amino acids your body can't produce on its own.
Here is yet another great way, in addition to your protein powder shakes, to introduce more protein into your nutritional fitness goals.
Protein-Packed Oatmeal Pancakes
1 Scoop Whey Protein Vanilla Cream Powder
1 Cup raw Oats
3 Egg Whites
1/4 Cup Water
1 1/2 Tsp Cinnamon
1 1/2 Tsp Baking Powder
2 Tsp Sugar
Mix all ingredients together in a blender for 30 seconds or until smooth. Pour batter into a hot non-stick skillet and cook until golden brown on both sides.
*******LATEST & GREATEST NEWS*******
On April 19th, 2012, I was invited to speak at Jacqueline Kennedy Onassis High School for International Career Day. Being an Inspirational Speaker, I had the opportunity to speak to high school students on topics such as fitness, health and inspiring the students to dream big dreams and to Never Give Up by overcoming obstacles by turning them into challenges. The experience was both educational and rewarding for both the students and myself. I look forward to returning in the near future.
Introducing the Newly Renovated
Warriors Den Training Studio
No Gym Memberships!
Your Body...Your Machine!
Come Train in The Den.
*******January 2013 SPECIALS*******
Experience a New Level of Confidence!
1st consultation and training session always complimentary.
Go to My Rates Page to find out more.
..You are exactly what I needed at this time in my life. You have the knowledge and wisdom to precisly understand my multi-faceted health goals, and your unique style of training is the perfect compliment to my Taekwondo practice. Your passion and dedication are extremely effective and inspiring and motivates your clients to succeed."
-- Lisa Ehrenreich
3rd Dan Blackbelt
Chosun Taekwondo Academy Instructor
**********************************
**To all my Friends **
January 2013 -
**Invest in just 1 training session and
get 1 additional session absolutely FREE**
You Invest only $39 and get 2 sessions
Contact me to find out more or go to my Rates Page.
"What a great question? My overall experience training with you has been fantastic to say the least. After having 2 kids, going back to my full time job, I thought I would never find enough time to begin exercising again. I really never thought I would get back into the shape I once was and really enjoyed. Prior to having children, I did try the gyms, the endless failed diets, but Ed, after only 4 months of training with you, I have not only lost over 20lbs, but I actually have gotten stronger, I also have muscle definition to show off. You are truly amazing and I applaud your enthusiasm and inspiration for your unique workouts that kept me energized and working hard. I now weigh and look, almost (ha, ha), like I was when I was 18. Ed you are the real deal, I am a believer. Thank-You!"
-- Michelle
Chestnut Ridge, NY
"Overall Ed, you have consistently provided me with the right amount of motivation, support and education answering all of my questions in detail. I have never been pushed to my limit and then some in all of my workouts which is exactly what kept them even more challenging and interesting. Thank you for not only changing my mind, but helping me change my body."
--Greg, NJ
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"The United States Marine Corps., with it's fiercely proud tradition of excellence in combat, it's hallowed rituals, and it's unbending code of honor, is part of the fabric of american legend."
--Thomas E. Ricks, USMC, 1997
"We are the United States Marines, and for 2 1/4 centuries,
we have defined the standards of courage, Indomitable spirit
and military prowess."
--General James L. Jones
USMC, 10, November 2000
"Pain is just weakness leaving the body."
U.S.M.C.
Semper FI
Hello Warriors!
I'm Ed Carrillo, Entrepreneur, Success Coach, active 1st Dan Black Belt Taekwondo Martial Artist and United States Marine Corps. Veteran located in Orange County, NY. I specialize in functional strength and core training and getting results in my "Rapid Fire" workout sessions in all of Orange & Rockland Counties in NY. As your Functional Strength Trainer, I aim to reach all your fitness goals through customized, time-effective, results-driven workouts. I am not just offering you a service, I'm offering you a result! My specially designed, U.S. Marine inspired, rapid-fire training sessions are designed to give you a complete, functional, strength training workout in less time. My #1 goal is the maximum use of time with maximum impact to produce maximum results.
Insanity is defined as doing the same thing
over and over and expecting different results.
My Elite Strength and Core Training Regiment has been inspired by one of two of the worlds most challenging disciplines: U.S. Marine Corps. training and Martial Arts training. Both are extremely challenging to ones own mind and body but in very different ways. U.S. Marine Corps. Boot Camp Training is the most intense, grueling, physically & mentally challenging fitness training in the world. It is this Bootcamp experience that inspired my Fitness programs. Martial Arts training is a true test of ones own discipline, patience and perserverence to undergo a journey to which there is no end. Boot Camp was pure physical strength training. Martial Arts training is an assault on your body and mind incorporating thousands of different self-defense techniques taken from centuries of proven, battle-tested strategies. As a result, endurance and flexibility are developed above all other styles of fitness training. Ultimately, success in your training is a combination of continuous new challenges, as well as, small, consistent changes made daily. Thus, balance is achieved throughout your body and mind. The perfect storm.
There are 5 principal, physical components of fitness: positive attitude, strength, cardio endurance, sound nutrition and flexibility. This knowledge is what I use to transform and enhance the body and mind. I believe 100%, that a strength and core workout is the key ingredient of all physical and mental training that will help produce incredible results no matter what your fitness goals may be. Training is for the body and mind. The mind and body affect each other, therefore if you think negatively you will get negative results. So think positive and those results you are seeking will come!
I am looking for a few good men and women!
Are you ready for the challenge?
If you're motivated to get healthier and stronger, you've come to the right place! In the military, there are no workout machines, just pure physical, strength training using your own will to improvise, adapt and overcome. And, as the world already knows, Marines are the best, mentally and physically fit, combat ready soldiers in the world as I can attest to.
I believe that no matter what you are looking to become more skilled at or to become healthier, the best way to train is using your own bodies resistance. Also known as functional training, which refers to training that prepares the body for its daily & sporting activities in your life. To add to your resistance, maxmizing effectiveness, I utilize portable dumbells, stability balls and ones strong desire to change to achieve this result.
Functional strength and core training uses the most of your bodies natural resources and muscles to increase your "absolute strength," while burning the maximum amount of calories during and after your workout. Change is achieved through variety in your workouts. Each workout needs to continuously challenge your body in new ways to maximize results. Its the small, consistent, significant changes made daily in your workout that are the keys to your overall success.
Success is the process of turning away from something
to turn toward something better.
-Jim Rohn
As an ISSA-certified fitness professional, I will help you set realistic goals and transform your health and your life for the better. I will help you look and feel your best. And I will help you enjoy yourself along the way.
Have a youth that is interested in fitness or you may be interested in getting him or her involved in fitness? A physically fit child has been proven to perform better in all areas of their young lives from school to sports to their daily activities. Click on My Services or Contact Me to find out more.
To get in touch with me, just click on Contact Me and send me a message or you can give me a call at 845-545-1794
Thanks for visiting, and have a fit day.




