…By Anthony Many of us are well aware that there is an obesity epidemic in the United States.  Starting with the adults and moving on down through the kids, the problem has gotten way out of hand.  Many people have come up with their reason(s) why the problem exists so I figured that I would… read the full article.

  …By Anthony The Super Bowl has become pretty much a national holiday in this country. It has also grown to reach millions of people across the globe.  I can only imagine the amount of excitement and anticipation involved with being in the game.  The players and coaches involved in the game have been preparing… read the full article.

This time of year, many people begin their journey toward achieving their fat loss goals.  At the same time, many ‘experienced’ exercisers are trying to get back into a groove after a few weeks of holiday cheer.  For both groups as well as any in between, the onset of soreness is almost inevitable after their… read the full article.

Personal Training as a whole has gone through some interesting changes in its perception over many years.  It was once thought of as only being for the super rich or mega sports stars or actors.  It was also looked upon as something that a trainer would do on the side as there could be no… read the full article.

…By Anthony  Investing your money wisely is something that I am sure we’ve all been told will help you thrive in the long term.  We were also told that the more aggressively you invest the higher a return you are subjected to but the amount of risk is much higher as well.  On the other… read the full article.

  …By Anthony  We live in a very financially interesting time to say the least.  Due to past decisions by the country as a whole, it is much more difficult for people to have credit extended to them.  But what if there was a way to have fitness credit extended to you?  It would work… read the full article.

…By Anthony   I am sure that at some point in life that we’ve all heard that “we get out of it what we put into it.”  This saying is especially true when it comes to maximizing your training in order to meet your goals.  So I ask, “How much E. F. F. O. R. T.… read the full article.

…By Anthony If at any point you have either trained in a gym or have simply played at least one minute of a sport competitively then chances are that you have experienced some sort of pain.  It happens to the best of us and for most regular people pain now occurs during our recreational activities… read the full article.

…By Anthony It is a well known fact that we LOVE to get new toys here at North Point Fitness.  We recently got some new toys but even though the toys themselves were not very exciting, the reason why we got them is something that we are all pumped about. We already knew that we… read the full article.

…By Anthony I may be crazy but kids today play so much differently than they did years ago.  Now I know there are more ‘bad people’ or at least more coverage of ‘bad people’ these days but there has to be more to it than that.  With childhood obesity growing at an alarming rate, how… read the full article.

…By Anthony  Every waking moment we are bombarded by commercials touting the latest and greatest fitness equipment.    As fitness coaches we are always getting asked, “What equipment would you buy if you were creating a home gym?”  These days less really is more when it comes to getting the most bang for your buck… read the full article.

…By Anthony  When most people join North Point Fitness their main goal is weight/fat loss.  We have become very good at designing a consistent prescription to maintain such a goal across all of our coaching platforms.  One of our major points of emphasis is the fact that a client with weight/fat loss goals should strength… read the full article.

We have all begun working out for different reasons. Some of us train for a specific sport while many others do so to lose fat as well as become overall healthier individuals. We set our goals and off we go as hard as we can or want to that day to achieve them. I’ve come… read the full article.

Still think “cardio” is the best way to lose fat. Oh contraire my little elliptical rider. We have been preaching the benefits of strength training for fat loss for many years (and proving them with our clients). It’s great to see the research finally catching up with what we know. Thinking about using marathon training… read the full article.

…By Anthony  There are many unwritten rules in marriage and one of them is that you should NEVER try to teach/train your spouse how to do anything.  Always hire a professional and get out of the way.  Well needless to say, I actually broke that rule on at least two occasions that I can remember… read the full article.

…By Anthony  There are a few things that I know for a fact about everyone.  First, we were all kids at some point in time.  Second, we all grew to the point that no matter what our parents were saying to us, it was going in one ear and right out of the other.  That… read the full article.

Here is a great guest post from The Lean Saloon: Every now and then, when I suffer cognitive arrest, I wander onto blogs and forums about diet and weight loss. (And each time I emerge dumber than I already am.) Of course, there are some very useful blogs written by some intelligent individuals. But often… read the full article.

It is a well documented fact that half of the country is either overweight or obese.  At the same time, so many people are on their own personal journey to becoming more fit individuals that you never really know who is who.  I am quite sure that if two people were walking down the street… read the full article.

  …By Anthony  Most people go to work at jobs where they sit down for extended periods of time.  I on the other hand rarely ever get the chance to sit down and that fact got me to thinking about my level of activity outside of actually working out.  I know that there has to… read the full article.

…By Rebecca Growing up as a somewhat “husky” girl surrounded by friends who looked more like un-developed Barbies was hard.  Getting increasingly more uncomfortable in my body as I hit puberty in addition to realizing that losing weight would also aid in my athletic endeavors, namely tennis at the time, I made a conscious decision… read the full article.

…By Anthony  This coming November I will have worked at North Point Fitness for six years.  There has never been a day to date that I wanted to be any place else.  I am sure that I speak for every coach at our facility when I say that there are so many reasons that doing… read the full article.

I’ll bet you don’t give much thought to the shoes you wear to the gym. Most folks don’t. While it’s certainly not THE most important aspect of your fitness program, I’d like to make a few points about your footwear. First, when you are lifting, you want to wear a shoe that has a relatively low heel. The… read the full article.

…By Anthony Even though I am originally from New Jersey, I am not referring to the how the cast of Jersey Shore spend their days. I live in the Metro Atlanta area where GTL does not mean Gym, Tan & Laundry but instead Golf & Tennis Leagues. This post is meant to inform those who… read the full article.

…By Anthony Many times after I leave work I have errands to run or other appointments to make. Since I am already in uniform I usually just keep it that way. But I am often saddled with having to make the decision as to whether I should keep the work shirt on, logo and all,… read the full article.

…By Anthony Recent conversation… Client: ”How do you stay motivated?” “I work a long day, sometimes 12 hours and at the end of the day the LAST thing I feel like doing is going to the gym for a workout.” Great question followed by a goal killing excuse. I know that we all have busy… read the full article.

by Rick If I had to name one exercise the gives you the most bang for your buck, it would have to be the Get-up. Here is how it looks: Benefits: This simple exercise builds strength, increases mobility and elevates your heart rate. Due to all of the different planes of motion, you will build stability and mobility in… read the full article.

by Rick Mayo The human body is an amazing machine. It has the uncanny ability to adapt to a wide variety of stresses. Whether that stress comes from internal or external sources, your body is always in a battle to adapt and create a balance between the stress and the adaptation to that stress. A… read the full article.

…By Anthony At North Point Fitness we pride ourselves on staying abreast of the latest research in the fitness industry. This allows us to be able to provide the safest, most effective training programs possible for our clientele at all times. At the same time, this is not what sets us apart from the other… read the full article.

    …By Anthony   One recent Sunday I just happened to sleep in until just after 5:00a. I know, it sounds crazy but when you routinely get up at 3:30a or 4:00a then 5:00a is about all my body will allow me to get. I turned on the television to pass some time since… read the full article.

No dumbbells, no barbells, no problem by Alwyn Cosgrove
Muscles are just plain dumb. Despite their ability at some level to perform amazing Cirque De Soleil type feats, muscles only ‘know’ two things – stretch and tension. They can’t differentiate between stretches (whether the stretch is coming from yoga or from Taekwon-do kicking) or types

by Rick Mayo It seems like just yesterday when we opened our doors. It was actually 1992! It is amazing how much has changed in our area and in our industry. On the other hand, a lot of things have stayed the same. Please indulge me for a moment while I reflect. When we opened… read the full article.

By Natalie Logan, RD, LD There is nothing more satisfying than waking up to a freshly brewed cup of coffee. If you’re like 71% of the U.S., coffee is your choice of caffeine second only to sodas and tea. Caffeine is a naturally occurring stimulant found in the leaves, seeds, or fruit of over sixty plants… read the full article.

By Rick Mayo, owner of NPPT I believe the definition of insanity is: Doing the same thing and expecting different results. This definition certainly applies to your health and fitness goals. If you want to make changes in your weight, performance or quality of life you must change something about your exercise program. These changes… read the full article.

By Rick Mayo, NPPT owner “KISS” is a term that I heard often from various coaches during my short-lived sports career. It means “Keep it simple stupid.” Though it sounds harsh, it was often the perfect advice for the situation at hand. I believe the “KISS” theory to be invaluable in several areas of life,… read the full article.

by Natalie Logan, RD, LD Ever wondered if you have a fast or slow metabolism? Have you ever heard someone say, “My metabolism must be slow because I’m not losing any weight”? Some people who are trying to lose weight and can’t seem to get the pounds to budge tend to blame their metabolism for… read the full article.

By Ken Whitlow, Physical Therapist Back pain is no laughing matter. Even the simplest movement can provoke pain, but in most instances back dysfunction is the accumulation of months or even years of bad posture, poor body mechanics, stressful living and work habits, loss of flexibility and an overall lack of physical fitness. The good… read the full article.

by Rick Mayo Think about how tough it can be to workout four or five times a week. Consider how hard it is to push yourself beyond your comfort zone by exercising at high intensities. Also, consider the resolve required to eat healthy and maintain a healthy lifestyle with temptations all around you. If you… read the full article.

by Rick Mayo The word “core” is the latest buzz in the fitness industry. I receive a lot of questions regarding the core and how it affects the aesthetics and function of our bodies. First, I should explain that the core is more than the abs that are visible on the models in fitness commercials.… read the full article.

by Rick Mayo Haven’t we all used that phrase when it comes to our dietary and workout habits? We make promises to ourselves about our behavioral changes on a Friday afternoon and then use that as an excuse to go “hog wild” over the weekend. This same scenario is often used for January 1st. I… read the full article.

by Rick Mayo The average weight gain during the holidays is 5 – 7 pounds! If you don’t want to end up looking like Santa, you need to take a few precautions. A realistic goal would be to maintain your current weight and fitness levels throughout the holiday season. These five tips will help you… read the full article.

Which is Best for Weight Loss? By Rick Mayo If you have ever visited a health club, you may have noticed something. It seems as if all of the “fit looking” people are working out with weights while the people that appear “unfit” are sweating it out on the cardiovascular machines. Why is that? Researchers… read the full article.

Studies prove that people who keep a food and exercise log are more successful at losing weight and maintaining their weight loss. Though it may seem too laborious at first, you will soon find that by simply recording your activities your habits will begin to improve. If you have the courage to respect your body,… read the full article.

The success of the NBC hit The Biggest Loser is more evidence that we are facing an obesity crisis. The challenge the show creates for fitness professionals is “does The Biggest Loser give us an accurate depiction of what is realistic in terms of sustainable weight loss”.  The unfortunate fact is that over 90% of The Biggest Loser… read the full article.

Theories on why we crave sugar Research has found that sugar has addictive properties complete with a serotonin rise and crash as well as some cranky withdrawal symptoms.  Withdrawal happens when the person’s body becomes so dependent on sugar that once it is removed, the person’s body reacts in an abnormal manner, which accounts for… read the full article.

Hi honey, I’d like you to meet our new neighbors…… No not Swinging, I mean literally swinging, as in from the ceiling. This is one of those exercises that looks more like play than work, which is exactly what makes it so effective with our clients. Every time we demonstrate these we get a big… read the full article.

…By Anthony For the most part, receiving a gift from someone for whatever the occasion may be is a very good thing. But when it comes to giving the gift of fitness there is a stigma attached to it that forces people to steer clear of the subject. So many people feel uncomfortable giving a… read the full article.

…By Anthony For the most part, receiving a gift from someone for whatever the occasion may be is a very good thing. But when it comes to giving the gift of fitness there is a stigma attached to it that forces people to steer clear of the subject. So many people feel uncomfortable giving a… read the full article.

Hip mobility is pretty nasty in most of our new clients. It’s no wonder in our sitting centric society that we aren’t very flexible. We can change that, but it’s going to take a little work. Below is one of the stretches that we recommend daily (more than once, if you’re on your butt all day). This stretch will… read the full article.

By Anthony…(Adapted from “Easier By The Day”, Experience L!fe Magazine Jan/Feb 2011) Many people are of the mindset that they really do not like exercise. It may be too boring, too long or even too painful. Just like many things that we learn to do in life, the more we expose ourselves to it the… read the full article.

…By Anthony The Tabata protocol is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group context,… read the full article.

What a redneck says before he takes a run at this icy hill, “hey boy, watch this” By Rick We finally completed ice fest 2011 in the ATL!! In case you live under a rock, we were paralyzed for nearly a week with icy roads. As usual, every challenge presents an opportunity and the weather provided… read the full article.

By: Anthony This past December I decided to try to find a way to continue to work on my golf game while I knew the weather would be getting continually worse as the winter approached.  I did some research and finally settled on the Optishot Indoor Golf Simulator.  I did so for the following reasons:… read the full article.

Made of a textured rubber shell and are filled with air. These are our strongest, most durable medicine ball. Bounces

This quality interval timer will make any workout easier to plan and execute with more accuracy and consistency.

For performance enhancement and sports specific training.

For performance enhancement and sports specific training.

TRX System is the original bodyweight-based Suspension Training™ System designed to deliver peak core functional fitness.

Improves agility, balance, and coordination.

Helps develop the core body muscles by forcing the body to respond to the instability of the ball.

A new spin on a classic strength exercise.

Each arm can push and pull independently.

I am pretty sure that all of the staff members at our facility would agree that we are extremely lucky to be able to work with the clientele that we see every day. We are blessed each day with the ability to safely help them get closer to their fitness goals all within our fun… read the full article.

Less is more. Simplification (in health and life) is bliss  How I feel and move are more important than pecs and abs. Guess what? The means to those ends are the same! The success of NPPT allows me to help more and more people. This has and always will get me out of bed each morning. I love a good walk with someone.… read the full article.

Stuck in a rut?  Looking for something to shake things up a bit? We have exactly what you are looking for with Kettlebell Conditioning!  Join Rick Mayo, owner of NPPT, for this special 4-week course. What you will learn: How to torch fat and build lean muscle with this ancient Russian tool. Why the kettlebell… read the full article.

It’s that time of year- traveling to the in-laws, staying at home with guests and finding a little less time to make it to the gym. Guess what? This is not going to be a problem for you this year cuz I am giving you not one, but three circuits that you can perform at… read the full article.

The time of year has come yet again to set forth your New Year’s resolutions. It is said that a journey of 1000 miles, which is what some resolutions feel like, begins with the first step. For many people that first ‘step’ begins while watching an infomercial. You cannot go anywhere or turn on the… read the full article.

I know it’s been a while since my last post. I have been busy with some big projects that have taken up nearly all of my time. Yeah, yeah- enough with the excuses. Here is what we have coming in the near future: The blog will change just a bit. I am going to get… read the full article.

 not THAT Tiger  Benefits: You guys know I love push-ups. One of the great things about the push-up is that there are endless variations. You are only limited by your imagination. The tiger variation is a little more advanced and makes the regular push-up tougher, particularly for the triceps. Execution: Start with a relatively narrow grip. Lower your… read the full article.

Say no to the necktie this year! PJ’s again? Really? Why not give the gift that keeps on giving? Here are my top fitness recommendations for this holiday season: TRX Suspension Trainer- Suspension trainers are one of the best tools for getting a full body workout at home and the TRX is the “Cadillac” of the category. Kettlebells-… read the full article.

This is an awesome exercise for core strength, shoulder stability and upper body pulling (upper back). In this video I demonstrate some useful progressions. Enjoy! RM

The TRX 40/40 Challenge combines two signature TRX exercises we use to measure upper body and core strength: the TRX Atomic Push-up and the TRX Low Row. At our events, we have competitions to see who can get the most of each of these exercises. If someone can get more than 40 good reps, there’s… read the full article.

This is a post I did from 2007. I figured the timing was good and any reason to purge that extra candy is a good one. . As if diabetes, a big butt and a round belly weren’t reason enough to cut back on sugar, new research suggests that sugar may actually make you look… read the full article.

I thought I’d switch it up this time and feature an activity outside of the gym. I mean, what are we building all of those muscles for anyhow?!? Stand up paddle boarding or SUP, is an activity that is exploding in popularity. Especially among the Hollywood folk…  Lance Armstrong digs it  so does Kate… read the full article.

“There is little success where there is little laughter.” — Andrew Carnegie I received a strange call the other day from a gentlemen with a foreign accent. He began the conversation by accusing my daughter of kicking his dog and then threatened legal action. After my response (I’ll spare you the swearing), he became increasingly aggressive.… read the full article.

I get a lot of questions about my personal program. Makes sense- I mean, I am the original “situation’. Freakin Jersey Shore!  You mean these abs? Forget about it  I wrote here about my little set back so my workouts have been a bit different lately. Here is yesterday’s masterpiece: Foam RollerCorrective work- lateral… read the full article.

Benefits: Unlike regular old hamstring curls, typically done on a machine, this variation allows you to include hip extension. In other words, you will be including your glutes in the movement. This is how your body operates in “real life”. Plus, who doesn’t need a little extra butt work?!? Execution: The key is to raise your hips off… read the full article.

Sometimes it is possible to simply know too much. I believe “Ignorance is Bliss” is another way of explaining it. I hate to admit it, but the curse of knowledge is something I often battle. Certainly not because I am so smart, but because I have a ton of knowledge and experience when it comes to… read the full article.

Here is a fun workout format. Choose an exercise for each suit and have at it!

You want to know what makes Matt so special? Absolutely nothing…and that’s everything. You see, Matt is a “regular guy”. He has a family, a career, a mortgage….a life. Stories like Matt’s are far more inspirational to me than a 24 year old who transforms his pecs while living in his parents basement and reaching… read the full article.

My consulting business has been really taking off lately. It is a crazy time to be in the fitness industry. The big box gyms are dying and the “little guys” seem to have it all figured out. Face it, people don’t want to pay $49 a month to go in circles on a machine circuit.… read the full article.

It’s great to see that everyone is finally catching up! This article in the Wall Street Journal explains the benefits that PT’s can have on the preventative side of health and fitness. We recognized this early on and have been fortunate enough to have physical therapy in our business since 1992. While I am not a therapist,… read the full article.

 This is how my week went  Well, I’m going to live after all. My visit to the Dr went well and after a week of rest, rehab and good drugs, I’m finally upright! It looks like I should heal up fine and at this point I have no referred pain or side effects.… read the full article.

 Didn’t they cancel these fools years ago?  I would like to preface this post by telling you all that I have not worked since Monday. Before you go all “Lucky Bastard” on me, let me tell you why. On Monday, while dead lifting (like 1000 Lbs) I suffered a pretty nasty back injury.… read the full article.

Just love the title of this one. Pretty cheesy, but that is exactly what we are going to address. In our 19 years in business I have had maybe a handful of female clients that actually requested large thighs. Typically, ladies want to reduce the size of their legs and could give less than 2 sh*ts… read the full article.

So where do you come down in the frequency vs volume/intensity debate, Rick? Ashley This was a question prompted by the post Be a Hacker. It’s a great question and one that is often debated. As usual, my first response is, “it depends”. First, let’s begin with what we typically see at NPPT. Beginners almost always need… read the full article.

Benefits: Build explosive core strength with very little spinal loading. Slams are easy on the body and build great anti-extension strength Execution: Pretty simple. Extend the ball (or whatever you want to slam) overhead then explosively slam the ball to the floor and repeat for the desired time or reps. Progressions:Speed. Don’t worry about the load… read the full article.

Having trouble losing weight? Can’t seem to make those exercise resolutions stick? As it turns out, you may not be at fault. Well, not consciously anyway. The idea that those unaccomplished goals are somehow the result of a lack of will power or resolve is a common misconception. “Suck it up”, “Just Do It”, “Where there’s… read the full article.

Let’s face it, we all sit wayyy too much. I know there is no avoiding it in some cases, but we need to come up with a strategy to combat the problems caused by excessive sitting. Slumped shoulders, tight hip flexors and a craned neck are the most common postural issues that we see. Not only… read the full article.

I was speaking with Joe, our Director of Training, recently regarding fat loss and the nutritional challenges he often faces with clients. It seems that, while folks understand that nutrition is important to their fat loss goals, they aren’t always ready to tackle that aspect of the equation. This is really a big mistake. Fat loss… read the full article.

Things have been busy at NPPT to say the least. With school back in session (doesn’t it seem earlier every year?) our clients have settled into their fall schedules. Along with the increase in traffic, we have a few projects cooking. 1. Monday August 30th at 7:00 pm- Foam Roller Seminar- sign up now as last… read the full article.

I’m a huge fan of hacking. Whether it be in life, business or your fitness program, hacking is the process of reducing the “extras” to produce greater productivity from less investment. The following piece from T-nation, written by Alwyn Cosgrove, details how and why to hack your strength program. Hacking Your Strength Trainingby Alwyn Cosgrove… read the full article.

This is an article I wrote for the Fleet Feet Johns Creek newsletter. The Truth About Running Injuries With the explosion in the popularity of marathons and triathlons in the last 10 years, it’s no wonder that we are seeing more and more running related injuries at our facility. While the reasons for injury are… read the full article.

The question of whether one should add muscle or lose fat is common for men. Most guys are somewhat dissatisfied with both their level of muscle and their amount of body fat, thus the quandary. The answer is often very simple, but tricky to get your head around. Let’s take a look at guys in… read the full article.

As I’m sure you have already surmised, today’s post is not too serious. Just a couple of goofy stories that have caused an internet stir this past week. First is this Nike ad. It seems that some folks love it, while others hate it. Interestingly, more guys seem to like it and most of the… read the full article.

Those of you who read my blog or train at NPPT know that we believe in using multiple tools in our programs. Two of our favorites are the TRX and the Kettlebell. Pavel and Chris have created an awesome program with their new collaboration- Iron Circuit Conditioning. Get yours HERE.

Based on the fact the you are smart enough to read this blog, I am assuming that you know this already C’mon guys. Really? How many possible ways can we make nothing seem like something? I have a novel idea. How about just exercising for health and fitness? Enough ranting. Here is an article with… read the full article.

I’m back! I covered over 3,000 miles in less than 30 days and had pretty good luck with the weather, traffic and navigation. Spending that long on the bike gives you plenty of time to just, well, think. Here a few things I “discovered” from 1 month on the bike: – Take the back roads… read the full article.

Who doesn’t like some good ol’ turkey bacon every now and then? What about deli meat cut fresh from the meat counter? These foods can fit in anyone’s diet but must be considered with folks trying to limit their sodium intake. The American Heart Association encourages most people to limit sodium intake to around 1500mg… read the full article.

Over the past few years I’ve really made it a point to eliminate (or reduce down) the processed foods that I buy…not saying that my kids don’t ever get any Goldfish or bread for sandwiches but I do try to reduce our intake at home. In looking at the processed food products that I will… read the full article.

Just to give a bit of info about me — I’m a mother of three beautiful girls (5, 3 and 7 months), been a dietitian for about 10 years, and training for 4 years. Sometimes I wonder how I get my teeth brushed and out the door much less eat right and get my exercise… read the full article.

Well folks, I’ll be firing up the bike at 5 am tomorrow and heading out for nearly a month. I’m going to Myrtle Beach, New York, Indy and then home. Some family fun, visiting old friends, some business and some good ole ridin! Natalie, our RD, super trainer and general bad (meaning good) momma, will… read the full article.

The Biggest Loser makes an easy target for folks in our industry. Let’s face it, the coaching by the trainers is not stellar. Then again, there is no denying the results. Or is there? You be the judge: RM

In response to my last post about an extended motorcycle trip, I received several emails stating,”man, that’s awesome. I’m going to do something like that someday.” I get the same response when I am on my annual guys motorcycle trip in the fall. Someone will approach us at a gas station in the middle of… read the full article.

I am just a few weeks away from a 3+ week motorcycle adventure. I’ll be leapfrogging my family from one place to another and slipping in a few work related side trips. I have just begun to plan my route, where/who to visit and what to see along the way. Another concern is how to… read the full article.

I have had a few days to collect myself after the training summit. It was the best seminar that I have attended thus far and that’s saying something, after last year’s event! I originally planned to write this post as a recap of the weekend’s event. After reviewing my notes, I realized that I could… read the full article.

A good friend of mine once told me, “Say what you want, but I can tell what you really love by looking at your schedule and your checkbook.” I couldn’t agree more. Never is this more true than with our health and fitness. What do you love more? The thought of looking great this summer… read the full article.

This is a reprint from last Memorial Day worth remembering. As we enjoy our friends, family and freedom, let us not forget the true meaning of Memorial Day.

I’ve been a bit slack in the blogging department as of late, but not without good reason. With my movie career in full swing, Playgirl calling daily (sometimes twice) and figuring out a way to launder all of the insane amount of cash we are raking in at the gym, I just haven’t had the… read the full article.

Here is a post from Brad Pilon. I couldn’t agree more and I find the same to be true with exercise. The more we learn, the more we return to the basic principles. I’ve been reading the book “The Tao of Physics” by Fritjof Capra. I’m about halfway through and had planned on working my… read the full article.

There is quite often a massive overreaction to information about exercise and nutrition. We read an article about the benefits of barefoot running and then some knucklehead runs a marathon barefoot on asphalt and wonders why his feet end up like ground beef. There is pesticide on our vegetables? OMG! I don’t want to grow… read the full article.

No- seriously Mr McDouchey that you hear in the background is yours truly. Ouch! Have a great weekend!

Benefits: Great anterior core exercise! One of the main functions of your “abs” is to reduce spinal extension (sway back posture). In my opinion, the rollout is the best exercise to challenge that function. Also, I’d be lying if I said I didn’t like the “feedback” the next day when sitting out of bed hurts… read the full article.

In case you don’t receive our newsletter (you should!): Do you feel like weight loss goals are hopeless and overwhelming? Are you struggling with that last 5 lbs of stubborn body fat? Working on melting the last of that spare tire or muffin top before summer? The great news is that you are almost there.… read the full article.

Surprisingly, given my writing skill and spelling ability, I do read quite a bit. Maxim has some of the most insightful articles! I usually have a few reads going at the same time. I find that too much business advice, self development, technical info or “fun’ doesn’t hold my attention, so I like to mix… read the full article.

Nope. Sorry, but the reason that 80% of people exercise is to manipulate their body mass in one way or another. The number one reason- fat/weight loss. So here ya go: From Brad Pilon Alright, Here’s the real truth about weight loss. You don’t need to understand hormones to lose weight. It doesn’t require that… read the full article.

What? Are you serious? But you told me 10 years ago that I needed 6 small deals a day. That my metabolism would decrease, if didn’t eat several small meals. Well, we’ve learned and as it turns out, meal frequency has no bearing on your fat loss success. Research comparing as many as 17 micro-meals… read the full article.

Let’s face it- push ups are one of the best upper body conditioners that we can do. I know they seem old school and boring at times, but you can’t deny the benefits. I like to “put some lipstick on the pig” and spice up our push up variations. Not only can you make push… read the full article.

Will NOT have a large chicken nugget platter in the middle of the room Here is a piece I came across written by Andrew Heffernan. I remember first reading this several years ago and thinking, “He is talking about our gym!” fast forward a few years and more and more facilities are following suit….for good… read the full article.

It is spring break in the ATL and it is arguably our slowest week of the year. Literally, everyone goes on vacation. It is a great week to catch up on stuff at the gym. PS- Much to her delight, my daughter will never go on a spring break trip without me! – The gym… read the full article.

This is a true story that was told at a recent conference by Bill Parisi. During the summer of 1860, The Great Blondin attempted to cross Niagara Falls on tight rope, while pushing a wheel barrow full of weights. Hundreds of thousands of sightseers were on hand for his attempt (that’s a boatload of people… read the full article.

I just rolled in from Charleston- great city BTW! I attended a seminar hosted by my mentor, Thomas Plummer. Thom is the godfather, if you will, of the fitness business and he has helped me immensely over the years. One theme that Thom repeats over and over is that you have to simply outwork your… read the full article.

What do you do when you are remodeling, planning your summer marketing campaign and heading out of town in a few days? Borrow a little content. Spring is right around the corner. A few warm days really increase the chatter around the gym about fat loss and looking good in a bathing suit. Here is… read the full article.

This will be a short post. The gym looks like a bomb hit it with all of the demolition completed. The clean up/organization begins today and will probably last for a few weeks. Exciting! It is great to see articles like this (working out harder for less time effective). Our clients have heard this already,… read the full article.

The Monthly Minute is a new feature in our newsletter. I’ll cover everything from nutrition, exercise and I’ll also answer FAQ’s from clients. This month we talk about an exercise we call the Face Pull.

Things are CRAZY (fun) in the next few weeks. Here’s what’s cookin: – We are remodeling the gym next week. It will give us a lot more functional space and some cool new tools to have our clients “play” with. Be afraid, be very afraid! Stop by and check it out. – We are hosting… read the full article.

Not those Rockers, but Rockers. Benefits- great anti-extension exercise. This is a killer core exercise for such a small range of motion. Execution- We are demonstrating the rockers with the TRX. You can also perform these on furniture sliders or with a power wheel. This one is all about spinal integrity. Tighten your legs and… read the full article.

This is a guest post from The Lean Saloon: I spent the past several years reviewing books, reading blogs and watching videos on the subjects of diet and exercise. Throughout this exploration I’ve learned some things — but it’s not what I had hoped to have learned. One is that everyone has vastly different information… read the full article.

We have a big message written on the mirror alongside our few cardio machines that reads: If you are reading or watching TV you are NOT burning fat! (We then give three sample workouts that can be followed) This is not entirely accurate as any activity buns calories, but we are trying to remind clients… read the full article.

This exercise is about as sexy as Janet Reno, but very important nonetheless. Benefits: this is a great scapular stabilizer, which means it is awesome for your shoulder health and your posture. Yeah, it’s a little vanilla, but it sure does work well. Execution: resist the urge to let your shoulders rotate. Place one hand… read the full article.

Here is a blog post by Andrew Heffernan describing the current direction of fitness industry. Fitness, Cira 2010 One thing you’ll notice spilling forth from the brains of some of the smarter and more outspoken trainers around is a recommendation to do more ‘hybrid’ training: fast-paced lifting with little rest, combination workouts involving sprinting, sled… read the full article.

I am working on some projects from home today. Also, it is my “deload” week from training so I have been doing a lot of foam rolling, mobility work and just walking for well being. I love recovery weeks because I typically do a few new exercises or routines that don’t always fit into my… read the full article.

Wear these to your big box gym and keep them on at all times! I really thought that we had put this issue to rest. But based on some questions I received at a presentation on Saturday, there are still some big box gyms selling an expensive vo2 max test/heart rate monitor package based on… read the full article.

Wear these to your big box gym and keep them on at all times! I really thought that we had put this issue to rest. But based on some questions I received at a presentation on Saturday, there are still some big box gyms selling an expensive vo2 max test/heart rate monitor package based on… read the full article.

I borrowed this from strength coach Dan John. What Dan was referring to when he used the term max-max is the number we use when we are designing someones program. Example: do 4 sets of 8 with 80% of 1 rep max. Dan’s argument against this type of programming is that very few of us… read the full article.

Kate Beckinsale wasn’t there, but we managed to kick butt without her. This was a long, weird week at NPPT. Needless to say, when I wondered out on to the floor yesterday I had less than lofty aspirations for my workout. It just so happened that Joe, Joel (our PT) and two of our clients… read the full article.

Tina Turner? I’ve met with literally thousands of people to discuss their goals. NPPT has been open for 19 years and I think in that time I have become a pretty good judge of who will reach their goals and who will struggle. Now, I have been surprised on more than one occasion, but 9… read the full article.

As our clients can attest, we love us some pull ups at NPPT. You simply can’t beat the benefits of this upper body pulling exercise. While very few of our new clients can do full pull ups, we still include them in our programming at the appropriate levels. Here is an example of some progressions.… read the full article.

Wow! That title is really lame. Sorta reminds me of Ranger Rick. I won’t do this to you again As you can imagine, the gym is crankin at this time of year. You know you have a “good problem” when you run out of areas to meet with new clients because there are too many… read the full article.

Benefits- a terrific explosive movement for the posterior chain (glutes and hamstrings). As a society, we spend waaay too much time sitting on our back sides and not enough time working them. The swing is a very dynamic exercise that really challenges your posterior muscles. Execution- the form on swings is a bit tricky, but… read the full article.

I like to celebrate milestones (birthdays and New Years) with some type of physical test. I know it sounds a little stereotypical for a trainer, but I like to know where I stand physically in relation to last year at this time. I stole this little gem of a workout a while ago from Steve… read the full article.

Try not.Do or Do Not.There is no try. Strangely enough, that Yodaism is written on our board as this week’s message. I had the pleasure of speaking with a true Jedi this last week! No really. Imagine for a moment that you have access to one person that is all-knowing. What would you ask them??… read the full article.

Ho Ho Ho fellas Oops. Let’s not forget the ladies This is a post from Mike Boyle’s blog ( the following is reprinted. I’m not sure where I printed it or, if I ever did) Imagine you are sixteen years old and your parents give you your first car. They also give you simple instructions.… read the full article.

Benefits- an ass you could crack a walnut on! This is a great combo exercise that we like to include in our fat loss circuits. You get both hip dominant (swings) and knee dominant (squats) movement in one exercise. Execution- pretty simple. Swing the kettlebell with traditional form then “catch ” the kettlebell by the… read the full article.

Unilateral vs bilateral training is a hot topic amongst those that find such things compelling. Mike Boyle certainly added fuel to the fire recently with his post regarding the value of traditional squats. You can count me in as one of the fitness geeks that finds this topic interesting as it pertains to our clients… read the full article.

This post is more observation than revelation. Perhaps Random Thoughts would have been a good title. Anyway- here ya go: Word has it that there were a few sports events on this weekend. Really? I wouldn’t know because I went to see New Moon for the 3rd third time. OK seriously, I would have to… read the full article.

Yes, I know the exercise I should be doing more often is called POST A DANG BLOG why don’t you! We are ramping up for a big 2010 at NPPT so I have actually been doing tons of office work (ugh). Not nearly as much fun as working with clients, but a necessary evil. Also,… read the full article.

Circuit based strength training is THE best way to burn fat. Here are 3 effective workouts that you can perform anywhere and with no equipment. Perfect, if you’re stuck at the in laws or can’t make to the gym this Thanksgiving! Workout 1- As many rounds as possible in 10 minutes of:10 Push-ups20 Squats25 Jumping… read the full article.

Whew. I have finally finished my educational pilgrimage and I have a ton of great new ideas to get busy implementing. Meanwhile, as you can tell, the blogging has suffered a bit. I’ll be back in the saddle next week with some some valuable info and some stories of the Playboy mansion visit! This is… read the full article.

In the “Red Room” just off of the game room. According to our guide, this is where you go when you are playing pinball and decide you want to “do it”. Yes, I bathed in ammonia after this picture. More like The Girls Behind Closed Doors. We didn’t see many babes (the Mrs was cool… read the full article.

I am practicing what I preach this week this week and recharging my batteries at a conference geared towards fitness business. I have mentioned several times before the importance of taking some time off and reinvesting in your education. This could be learning a new hobby or brushing up on your business skills. I can… read the full article.

I am practicing what I preach this week this week and recharging my batteries at a conference geared towards fitness business. I have mentioned several times before the importance of taking some time off and reinvesting in your education. This could be learning a new hobby or brushing up on your business skills. I can… read the full article.

Let’s face it, in nearly all aspects of life it makes more sense to be efficient. Time management, productivity, and squeezing more into our busy days are all topics of articles and books written to better our lives. Whether or not doing more means happiness is debatable and not the topic of this post. What… read the full article.

Elephant Walk Benefits- one of the main functions of your core muscles is to resist extension (swaying your back). Just a basic push-up is challenging for many of our new clients in this respect. Once you can properly stabilize the basic push-up position, the elephant walk makes a nice progression. Having your hands above your… read the full article.

This is a new version of an article that I wrote over a year ago. It was the feature article in our newsletter this month. It is worth making the point one more time! Here you go: I often address concerns with ladies who understand that weight training is beneficial for weight loss, but they… read the full article.

So many thoughts, so little time. This is a good day for randomness. – Our “Biggest Winner” challenge is off and running. With just a few weeks down we have already seen individual weight loss of up to 12 lbs! We’ll have the team and individual results out by next week. Check our Facebook page… read the full article.

This week’s exercise is not actually an exercise, but it is an extremely important mobility movement. Thoracic Spine Stretch Benefits- Thoracic (t-spine) mobility is extremely important for your posture, shoulder function and neck/shoulder health. Your cervical (neck) and lumbar spine (lower back) should be stable areas of your spine, while your thoracic spine should be… read the full article.

That is unless you came to the dance with this guy This phrase is sometimes used in my neck of the woods to reiterate the fact that you better recognize those who helped you get where you are and to show your appreciation by remaining loyal to them. I have been in the fitness business… read the full article.

Question: A trainer at my gym told me that I should do my squats on the Bosu to help build a stable base. Do you think this will help with my core strength for running? Answer: This is a question I received from an attendee at our “Strength Training for Runners” seminar last Sunday morning.… read the full article.

It has been a crazy week at NPPT! I didn’t get to the blog like I would have liked, but here we go. This week’s exercise: Push-up to Pike Benefits- This is an awesome exercise for core stability. Everything from your scapula to your abs has to be engaged to perform pikes correctly. The time… read the full article.

Benefits- Reverse or back step lunges are fantastic for developing the posterior muscles of the lower body. Also, they are awesome for developing/maintaining flexibility in the hip flexors/quads. They are relatively easy on the spine and allow you to use a sizable load. Execution- Stay tall and make certain to step back in a straight… read the full article.

We don’t recommend any supplements beyond fish oils and a multi for clients. Why? Don’t I believe that there are some benefit to certain supplement products? Maybe, but I’m not willing to get on that slippery slope. Supplements are not heavily regulated by the FDA so the marketing and ingredients can be misleading. As such,… read the full article.

This is something that I have been meaning to start for a while now. Each week I’ll feature an exercise and explain the performance and benefits. Here goes: Single Leg Box Squat Benefits- Box squats are a fantastic exercise for teaching “butt back” form on the squat. While traditional box squats with a barbell are… read the full article.

It’s taken me nearly a week to get up to speed after a week away. So much for a career that just “let’s you workout all day.” An impromptu workout. Burpees, clean and press with a giant boulder and some one arm body weight rows with a rock (or Paul humping a tree). The trip… read the full article.

Somewhere outside of Crested Butte on a previous trip. I’m off for a week of riding, camping and overall mayhem in Jackson Hole. This is my annual man trip with the boys and it is an awesome way to recharge. I’ll leave you with a keen observation from Chuck H, a client who really gets… read the full article.

Did I mention that I love my job! When this is in your inbox in the morning, how could you be anything but thankful? Rick, I want to share my recent results from the annual thalium stress test taken last Wednesday. As you might recall, I had bypass surgery in August 2004, and was told… read the full article.

I was just ask this question yesterday by a during a consult with a new client. I am asked this often, as if there is really some secret, Jedi training routine hidden in a vault in the back of our gym. “Oh, you want to get in REALLY good shape? Let me show you what… read the full article.

I am proud to announce that we recently adopted the TRX as the official suspension training tool of NPPT. Those of you that follow us already know they we are huge proponents of suspension training. We use it in our Group Personal Training and in our Personal Training programs. As a matter of fact, we… read the full article.

I woke up very early today and found this email waiting in my inbox. Rick: I had an annual physical today and my internist was absolutely raving about my blood work (cholesterol), weight loss, echo cardiogram! I felt it was most appropriate to let you know how grateful I am to have my health and… read the full article.

I was out and about last Saturday when I noticed a lot of buzz in and around a local supplement retailer. Naturally, my curiosity got the best of me and I ducked in to see what was up. Turns out the shop was hosting a health fair and all of the individual product vendors were… read the full article.

I recently came across this article in the NY Times Can Running Actually Help Your Knees? Distance running has been vilified as of late by physiologists and fitness gurus alike. Perhaps without merit. Based on the research quoted in the article, runners can run well into their later years free of injury. The Journal of… read the full article.

I thought of including a pic from the new GI Joe movie, but I couldn’t resist. Only grown men and beer could have come up with this idea! I think every guy in America owned a GI Joe when he was a kid. Being that my Dad is a gun toting modern day John Wayne,… read the full article.

I’ve already received at least 20 questions and at least that many emails regarding the article, “Why Exercise Won’t Make You Thin”, from Time Magazine. The author, John Cloud, presents some compelling research to support the theory that exercise may stimulate your appetite to the point where it is counterproductive to your weight loss efforts.… read the full article.

Congratulations to NPPT’s own Warren Prehmus. Warren’s basketball team won the national championship at the 2009 senior (over 50) games just a few days ago. The Georgia Boys won a hard fought game against the Burlington Players of Ohio. Warren scored 38 of his team’s 58 point including two clutch free throws in the final… read the full article.

I am definitely an advocate of the “less is more” approach when it comes to equipment. We have very few machines at NPPT and we actually make a lot of our own strength equipment out of necessity. That being said, here is the current list of my top 5 training tools. Cool location! 1. Suspension… read the full article.

Just nuts baby! When most people think of vegetarians, they don’t envision the epitome of health. I have to admit that until recently, I was one of those people. Every vegetarian that I had ever been exposed to was sickly and overly thin. They always seemed to be stricken with strange aliments (iwanttoeatmoreasitis). Eating organic… read the full article.

Actually, nothing happened in Madison because I was in bed every night by 10:00. Eight hour days of non-stop exercise will definitely keep you out of trouble. Thanks to our awesome crew, I am nearly caught up on my work after a week out of town. I can’t begin to tell you how nice it… read the full article.

It’s 4:45 am in the ATL and I’m preparing to leave this morning for Madison WI. I am heading to Monkey Bar Gym for a week of new ideas, tough workouts and cool weather. I’d have to say that traveling to other facilities to experience what they have to offer is an important factor in… read the full article.

For just two easy payments of $19.95 you will receive one serving of my secret formula within 4-6 weeks. Mix with 6 oz of untreated river water for maximum results. Forget about the Adkins, South beach, Blood Type, Zone, Weight Watchers and Etc diets. I have discovered the hands down best, most effective weight loss… read the full article.

I had a request from a reader to show pics of my homemade sled. It is made out of an old tire, some large washers and an eye blot. Easy! Just drill a large hole through the tire, push the eye bolt through and place the large washer and nut on the inside of the… read the full article.

I was just thinking about the fact that we are already halfway through 2008. No way! It has been a great, but fast year so far. Rather than recreate the wheel, here is a great article by Alwyn Cosgrove: “What gets measured, gets managed“Peter DruckerManagement Theorist,Author of 31 books. —- In an ongoing series to… read the full article.

Weird week. Half of our clients are out this week and next on vacation so I’ve got time to ponder all things (fitness or not). RIP Micheal, Farrah and Billy. Voted top MJ song by NPPT clients. I’m a Billie Jean guy myself. What teenage boy didn’t have this poster is his room? If you… read the full article.

I just rolled back into town from the beach where my 13 year old son played in a baseball tournament. His team made it to the finals before losing to a team full of man children. Seriously, most of the “kids” on the opposing team had more whiskers than I do (not saying much). Props… read the full article.

I mentioned in a previous post that there was a study being conducted in our industry to determine the best exercise combination. The details are here, but the Cliff notes are… the adherence to the routine that was the most varied and interactive was twice that of the more traditional exercise prescription. I’m pretty sure… read the full article.

I’m guessing this scene might inspire the fellas to do a little pushing! Pushing and pulling are fundamental human movements. Exaggerating that movement with heavy loads is a great way to work your entire body with very little risk of injury. There are several ways to accomplish the loading. Pushing a car (not as hard… read the full article.

Here are the links to three articles sent to me by Richard Terry, one of our awesome clients. Thanks Richard. • Stop Doing Sit-Ups: Why Crunches Don’t Work • THINNER YOU: Kettlebell training, the hottest fitness trend you never heard of • Quite a Stretch Check out this video of Andrea Lewis rockin some plyo… read the full article.

This study in the New England Journal of Medicine concluded that test subjects lost an equal amount of weight regardless of the macronitrient (carbs, protein, fats) emphasis of the diet. Accordingly to the study, as long as the test subjects were eating a reduced calorie diet, they lost weight. There are those who claim that… read the full article.

Growth plates be damned! Here is my 10 year old daughter lifting the 900lb dumbbell. Our gym is located in the suburbs so naturally, the bulk of our clients have kids. Now that summer is here we see several of these youngsters for general fitness or sports performance training. Parents seem to be on side… read the full article.

I have mentioned Dr Stuart McGill in two recent posts regarding back health. Spinal health is a hot topic as some 85% of us will experience back pain at some point in our lives. One of the more common beliefs is that tight hamstrings cause lower back pain by somehow pulling on the hip complex… read the full article.

As we enjoy our friends, family and freedom, let us not forget the true meaning of Memorial Day.

Yes, these abs belong to our very own Anthony and no, he didn’t get them by doing crunches. I mentioned in the previous post that I was lucky enough to see Dr Stuart McGill, a professor of spine biomechanics at the University of Waterloo (Waterloo, ON, Canada), speak at the Performbetter conference a few weeks… read the full article.

The Performbetter summit in Providence was outstanding. It’s great to see that our industry has evolved beyond fanny packs, mullets and baggy American flag pants. There is no better indicator of the evolution than the unbelievable lineup of presenters. One such presenter was Dr Stuart McGill, a professor of spine biomechanics at the University of… read the full article.

I am headed off to Providence tomorrow for the Performbetter summit. They have put together what looks to be one of the best conferences I have seen on paper. It is a virtual who’s who of top notch experts in the field of fitness, performance and rehabilitation. Couple that with a visit to Eric Cressey’s… read the full article.

One of our new offerings at the gym for 2009 are circuits. These circuits involve kettlebells, ropes, body weight and suspension training. The latter involves a suspension tool (we currently use the Jungle Gym, Olympic rings, TRX and Bandit Loops) hung from the ceiling and used to perform a wide variety of body weight exercises.… read the full article.

Seriously, you can’t even begin to imagine how many times I still hear, “Oh, don’t give me those heavy weights..I don’t want to get too big.” I understand the concern, but I addressed this scientifically in a previous post. It just doesn’t happen. If you’ll read the aforementioned post, you’ll see that you are more… read the full article.

In this article, Kathy Ireland talks about her unintentional weight gain, how the above picture motivated her to make change and how she was able to shed her extra fat. It’s interesting to see a true supermodel struggle with being a busy mom and trying to make time for her health. Sound familiar? Given similar… read the full article.

This is what I walked into this morning at the gym. We really don’t have anything to steal. Surprisingly, they did not make off with the 70 lb KB’s. They did take our flat screen TVs and manage to make a mess of the place. Oh well, I guess they needed it more than I… read the full article.

If this kid doesn’t get your weekend started right, then you need a serious kick in the pants! This one is thanks to Ross at NPPT RM

I have written about the Tabata protocol in past posts. The structure looks like like this. 8 Rounds of:20 seconds of intense work10 seconds of rest Dr. Izume Tabata’s research published in 1996, on short, intense intervals. Dr. Tabata and his colleagues at the National Institute of Health & Nutrition, Tokyo, Japan, reported: “[Six to… read the full article.

Here is a funny video illustrating the fact that you can never, ever “out exercise” bad eating habits. It doesn’t matter how much cardio you do- good nutrition is THE deciding factor for fat loss. Enjoy! Rick Mayo