Here is a client of mine, Bob Smith. Below you will find his photo, his blood work direct from his doctor and some kind words he had to say about training at Saperia Fitness Center. Any one can be a Bob Smith. Bob Smith Age 62 Retired VP of Finance – Marriott Corp. I have spent the last 7 months training with Ben at his SaperiaFitnessCenter. Recently retired, I looked to Ben as my final attempt to lose some significant weight and increase my strength and flexibility. In my sixties and 80+ pounds overweight I had significant concerns on what I could achieve. To start Ben offered very pointed but very simple nutritional guidance which I found easy to make the change – issues like eating breakfast and eliminating diet sodas. Ben is very sensitive to my age and weight and consistently monitors my heart rate during all activities in the gym. When we first started my limit was two minutes on an elliptical machine –five months later twenty minutes at increased levels and resistance is a warm up. Each month new … Continue reading
We has a full house here at SFC recently as Newcaslte United FC inculed us as part their USA tour. This all came about as two NUFC players, (Dan Gosling and Alan Smith), had been working with SFC in the early summer, to help prepare them for the coming season. I guess we did a good job as the next time we saw those guys they brought the whole team back with them. I was fortunate enough to be invited to the NUFC outdoor morning session and the was asked if we could put on an indoor workout for the team that afternoon. The team had a game the next day so we were asked to keep the leg work to a minimum. We ended up putting the team through a ten station circuit. The lads were put into pairs, one rested while the other worked for 40 seconds, then they would switch. After each player had done the station twice they would move on to the next station. They would do the full circuit three times. The workout went very well, mostly due … Continue reading
Good morning, it’s been a while I’m going to post two or three workouts a week for people to have a go at, I welcome any questions or comments about the workouts. Full Body Resistance Circuit The circuit should be performed 3 times through with 2 mins rest in between each circuit, there is no rest between exercises: Squat 135 lbs, 15 reps Bosu Push up with knee to elbow, 8 reps to each side Single arm 3 point band back fly to 45, 90 and 135 degrees, 5 reps on each side Box jump 30″, 15 reps Static JC Predator band press, 10 reps to each side Burpee to pull up, 10 reps TRX Plank, hands on straps, 1 minute JC predator power rotations, 10 each side Dumb bell clean and press 35lbs, 10 reps each side High knee sprint skip, 30 each side This circuit is not the hardest workout you will ever do, but it’s a decent all rounder to compliment your existing routine, enjoy. Ben.
Wowzers Wowzers, today has been busy. It’s now 7.50pm and I have not had time to workout and I still have stuff to do! I’m gonna get my workout in though cos that’s what I do. I have had a lot of new people come into the gym today, which means word is definitely starting to get out about my place, and my nice new sign won’t be doing me any harm either! I got the sign put up on Friday. Friday is a real treat for me because at the end of a long week I close at 9.00pm rather than 10.00pm, so what time does the sign guy turn up? 7.00pm! I didn’t get out of here until 10.30pm:( That’s cool though as I’m real happy with it. Not so happy with the big oil leak his truck deposited out side the gym however, such is life. Right, I must crack on, do my jobs and get my workout in, happy Valentines day and y’all keep it gangsta!
Today’s Friday Workout is brought to you by celebrity guest trainer Magic Man McKay. All you’ve got is a Swiss ball, medicine ball and bands!!! “No need to worry, here is a full body workout using just these pieces of equipment” Begin with 10 minutes of jogging, skipping or brisk walking depending on your level followed by some light moving stretches to prepare your body for the session ahead Squat to shoulder press with bands (can use Swiss ball behind your back if you need it) Push up with one hand on a medicine (alternate hands after every push) Lat row with bands while sitting tall on a Swiss ball Medicine ball chest press against a wall for speed (or to a partner) Alternating front and lateral raise with bands (final position level or slightly above shoulder height) Steps 1-2-1-3 Knee tuck on Swiss ball (shins on ball, hands in push up position, pull ball in until toes are on ball) Medicine ball twists and throws against a wall (or to partner) Sit ups on Swiss ball with (make sure … Continue reading
It’s Thursday, I’m angry, let’s have it! This week I’m going to attack bad Personal Trainers, and I promise, there lots of them. People may ask,”how can this be, don’t you need a certification to be a Personal Trainer?” To that I would say, “you also need certification to be able to drive, but there are still lots of bad drivers.” And while we are on that subject of certification, we are all just a ten hour, online course from being Qualified Personal Trainers, so don’t be fooled by a certificate! You must have seen the bad Personal Trainer, he’s the guy who: Is texting on his phone behind his client while they workout. Works his client out next to the other bad trainer so they can talk to each other. Man handles his female clients and walks around with his eyeballs on stalks, like a pervert in paradise. Lifts up his T-Shirt and tells his client, “one day you might be able to look like me.” Doesn’t care about his clients form, or that he can hear … Continue reading
Hello to one and all. Thank you for all of your helpful comments via twitter, facebook and the SFC site. I took them onboard, (the good ones anyway), and this is what I have to show for it, if you click the flyer, it should get bigger: It’s not gone to print as yet so any comments on this, once again would be appreciated. Also if anybody has suggestions on the best ways to distribute a flyer, I’m all ears, (not literally of course, I’m part nose).
We are into our 6th week here at Saperia Fitness Center and all is going well. When I first opened the gym all the way back there on January 3rd I had made a decision not to do any advertising, either before, or immediately after I opened. The reason behind this was, I had never run a gym before, so I just wanted to settle in slowly and make sure I could get all of my systems in place. Therefore if I made any mistakes, I wouldn’t be a major deal, I could correct them and get on with things. Well I’m now at the stage where I am comfortable with how everything is running and I am going to start doing a little advertising. I’m in no mad rush to get people through the doors, so I’m just going to start by getting a flyer printed and distributing it locally. So I was wondering if I posted the text I am going to use on my flyer, would people would be kind enough to offer any comments or suggestions? … Continue reading
Hello, hello. This weekend we got involved in some group training by hosting the first Saperia Fitness Center Blogger Boot Camp. The idea for the Boot Camp came from a friend of mine, Julie who wanted to put on a fitness class for local bloggers and blog readers. So on Saturday morning at 9.00am, nine ladies descended upon SFC and hopefully by the time they left they were all a little bit fitter! The workout was made up of eleven stations, each with a different exercise attached, you would stay at each station for one minute, and then move on to the next one until you had been at all eleven stations. We went through the circuit three times. The circuit was designed so you would work a different muscle group at each station and also get some cardio in at every other station. Here are the stations that were used: The star of the show was definitely the Woodway Curve, which always helps change peoples opinions on treadmill training and by the end of the session, I … Continue reading
There is a big rowing challenge going on at SFC this month so I thought I should make this workout rower based. This workout is guaranteed to rock your cardio vascular system! It is pretty simple how it is put together but there is nothing simple in its execution. A great thing about this workout is it never gets old and it will always challenge you to your maximum. I just put one of my new members through it this morning and he said it was the best workout he had done in ten years. Here’s how it goes: When you are rowing you are looking to achieve the fastest time possible. When you get onto the bike you are just going at a steady pace. Warm up Row 2000 Bike 5 minutes Row 500 meters Bike 5 minutes Row 400 meters Bike 5 minutes Row 300 meters Bike 5 minutes Row 200 meters Bike 5 minutes Row 100 meters Bike 5 minutes Keep a note of the times you achieve on the rower and try to beat them … Continue reading