Warriors Fitness Zone
My Services
Free 30-60 minute Consultation
Some men see things as they are and say "Why?"
I dream things that never were and say "Why Not?"
-George Bernard Shaw
This Free Consultation will consist of:
- Discovering what your fitness goals are.
- How comitted are you to reaching your goals?
- We will uncover any obstacles that are preventing you from pursuing your goals and then work on finding solutions.
- Scheduling and availability.
- Workout location preferences.
- Health and fitness evaluation, questionaire, health related issues and concerns.
Contact Me NOW and get started today to see how I can help you.
"Ed...Thank you. You constant attention to details makes safety your utmost consideration. You certaintly have done your homework and always have new, innovative approaches to the workout. The way you combine hard work with interesting conversation, funny anecdotes and your powerful sense of humor makes the whole experience so worth it. Add your sympathetic ear and you are to be congratulated for your dedication to helping all of us feel better about who we are. Thank you."
--Stephanie M. NY
Absolute Strength Training
Strength training is the use of resistance to muscular contraction to build the strength, anearobic endurance and size of skeletal muscles. My absolute strength training uses the technique of progressively increasing the force output of the muscle through the constant increase of weight, tension or any other kinds of resistance.
Core Training
It's not just your abs! Core and it's aim is to target all the muscle groups that stabilize the spine and pelvis. These muscle groups play an important role in transferring of energy from large to small parts during all of your daily lifes activities, especially in sporting activities. Core, your center of production for the entire body, comprises of abs, hips, glutes and lower back.
Benefits of core training include:
- the greater efficiency of movement
- improved stability, control and body balance
- increased power output
- substantial reduced risk of injury when performing daily, as well as sports activities
- overall improved athletic performance
Cardio Training
Cardio training, or sometimes referred as aerobic training, is essential in a complete fitness program because it is designed to increase muscular endurance by improving the performance of the heart and lungs to distribute oxygen to the muscles. Cardio also aids in helping one achieve and maintain a healthy weight by burning maximum calories. Exercises of this type primarly target large muscle groups and involve raising the heart rate to a high target rate for at least 30-minutes of intense cardio training. Optimally, cardio should be combined with a resistance strength training program and should be performed at least 3x a week and for a minimum of 30-minutes each time to achieve the most effective results.
Functional Training
Functional training in its simplest form refers to the training that prepares the body for daily activities in your life. My specially designed functional training programs incorporates the S.A.I.D principle and the FITT principle.
The S.A.I.D principle is the acronym for Specific Adaptations to Imposed Demands. Basically, the principle states: as your strength increases so does the intensity and resistance in your training. The greater the demand, the body learns to adapt and overcome these new challenges using specific exercises to target specific goals.
The FITT principle is the acronym for Frequency, Intensity, Time and Type. The FITT principle aplies to any type of resistance training, wheather it be for limit, absolute, speed, anearobic or aerobic strength. There are 4 components to this principle: frequency of exercise, intensity of exercise, time to exercise, type of exercise.
"Ed...you have the ability to motivate, dedicate and inspire. Ed, thank you for developing a customized fitness and health plan after carefully listening to my concerns, limitations and dreams. And, most important for me, you practice what you preach."
--Amy, NY
Weight Loss
Weight loss is primarly achieved through the building of lean body mass (muscle). There are 5 rules of performance and training nutrition.
Rule #1: Always eat at least 5x a day.
Rule #2: In planning each of your daily meals (or snacks), a caloric ratio of approximately 1 part fat, 2 parts protien and 3 parts carbohydrates (carbs) is a good place to begin. It's generally known as the 1-2-3 nutritional rule of thumb.
Rule #3: When you sit down to eat, ask yourself: What am I going to be doing for the next 3-hours of my life? No physical activity, fewer carbs; if you plan to train, eat more carbs. In other words, adjust your carbs up or down depending upon anticipated energy output.
Rule #4: You cannot lose fat quickly and efficiently unless you are in a negative calorie balance, taking in fewer calories then needed. Neither can you gain muscle tissue quicky and efficiently unless you are in a positive calorie balance, taking in more calories then you need to maintain your current weight.
Rule #5: It is impossible to get all the nutrients your body needs to remain healthy and active from food alone. Therefore, it is important to supplement your diet with vitamins and minerals and other carefully selected subtances to ensure maximum progress toward your fitness, health, muscle-building and fat-loss goals.
Specialized Youth Training, Ages 12-17
Here at Warriors for Excellence, our focus is always on fitness and its benefits for everyone. When training our youths, we recognize that children are not miniature adults. We cannot use the same training methods or motivational techniques on growing children as you do with mature adults. Young people are different anatomically, physiologically and emotionally from adults.
Children have immature skeletons. Their bones do not mature until somewhere between the ages of 14 and 22 years, depending on gender and maturational levels. Their relatively low muscle mass and immature hormone systems makes it more difficult to develop speed and power. Also, their breathing and heart responses during exercises are much different than in adults, which also affects their capacity for exercise. But, our task at hand is still to promote fitness, make it appealing to kids at different age levels and help children maintain active lifestyles beyond their youth.
Safety is always my #1 concern, not only for adults, but more importantly with children. I always recommend that a physical exam by a healthcare provider be our first step prior to beginning any training program. Once this step is achieved, then we can set up an appointment to discuss the physical examination that was conducted and expose all the areas of the youths lifestyle. I will conduct a thourough interview in the presence of the youths parent or guardian to fully diagnose and recommend a fitness program.
Once this phase has been successfully reached and I can confidently conclude that the youth is mentally and physically prepared for a training program, we would set up a free session to evaluate his or her present physical fitness levels. This will include a very light workout session to determine strength and endurance levels, as well as, mental preparedness.
At the end of this 20-30 minute training session, I will recommend that the youth and parent be present to discuss a training program which will include available times, days and frequency of the sessions. Usually no more than twice a week for at least 20-30 minutes of low intensity training. As he or she progresses, so will the training. The focus will be on developing good habits through exercise.
I want your childs experience in fitness training to be an enjoyable one, so having fun will be part of the training, without ever forgetting about safety. Fitness should be approached as something enjoyable but with a seriousness to seek out positive change, as well as, developing better and healthier lifestyle choices. But again fun is an essential part of a youths training.
My task is to promote fitness, make it appealing to all children at different levels and help them to maintain active lifestyles beyond their youth.
To schedule an appointment for your child, contact me now to find out how I can help improve and design a great plan for your #1 investment: your children.
HardKore Zone
This is my elite fitness regiment. This training is NOT for the weak at heart. These are 100% proven, marine corps drills, exercises and techniques used by marines daily to stay in the best possible shape. If you are interested in this type of training contact me for a full fitness evaluation and consultation.
Semper Fi