Saturday, December 31, 2011

New You in 2012!!!!

Congrats guys on surviving the year of 2011. It was a crazy year with a lot of changes all for the best. I can’t believe how fast this year went and now sitting back reflecting on it I’ve come a long way and so have so many of you. It is truly amazing to see some of the changes you guys have made throughout the year. We also had so many people celebrating their 1 year Anniversary at the gym which is just mind blowing to me. When I started this gym in my garage a little over 2 years ago I never imagined it would grow to what it is now. I am so thankful for all the people the gym has brought into my life, 2011 was a life changing year for me, so I wanted to help you guys make 2012 a life changing one for you. I was not going to run a New Year’s Promo but I want to get you guys started on the right foot, plus Nicole said I should so thank her when you see her.

As you know we are running our Annual Referral Contest, were the winner will get a free year of training. So to help you recruit your friends we are giving you guys this deal. Here it is Unlimited boot camps for the month of Jan. for only $50 but you have to bring a friend with you that will sign up for the same price. So the only way to get the promo is if you and your friend sign up for unlimited boot camps for ½ off. Not only is it a great deal but it will give you a person for the referral contest!!! So get to recruiting and let’s start 2012 off right with some boot camps on Monday, we have 3 going on, 5:30am , 5:30pm, and 6:30pm.

I can’t wait to see what we can accomplish in the New Year and I can’t wait to help all you guys out to reach all your fitness and life goals!!!!

Monday, December 19, 2011

Merry Christmas


Merry Christmas to everyone out there!!!! I hope your Thanksgiving and Christmas break has been everything you wanted it to be. As you may have seen I have been slacking with my blog posts but I will be back at them for the New Year, I’ve decided to take a break from things outside the gym so I can spend more time with my kids, family, and friends. I hope you guys are doing the same, every now and then it is good to just take a break and what better time than the holidays!!!!

So let’s start back up together for the New Year J We are starting a referral contest on Jan 1st. we do this every year and it is a huge event. Whoever gets the most paying clients to the gym in the month of Jan. will win a free year of training and nutritional advice. Last year the winner got 12 people signed up in the month but this year I think we can do better. The New Year is the best time to get your friends and loved ones signed up for the gym. I will be handing out a postcard the remainder of the year that offers 2 free weeks of training that you can give your friends as well to help sweeten up the pot to get them motivated to get back in shape.

Also be sure to check out our new schedule that begins this week!!!!

If you have any questions please feel free to contact me through facebook or through my email.

Dedicated to your Success,

Tony Montgomery

P.S. We only do this promo once a year and it is the best and cheapest one we have we only accept a few spots for this, so if you want more details please email fast, so you can save your spot!!!! Be an action taker and act fast!!!!!

Sunday, December 4, 2011

Cranberry Tuna Salad


Here's what you need...
  • 2 cans wild caught Albacore Tuna, packed in water
  • 2 celery stalks, chopped
  • 2 Tablespoons low fat mayonnaise
  • 1/4 cup dried cranberries
  • 1 teaspoon dried dill weed
  1. Drain and flake tuna in a medium bowl.
  2. Add all of the ingredients and mix until well combined.
Nutritional Analysis: One serving equals: 195 calories, 9.6g fat, 273mg sodium, 9 carbohydrate, 1g fiber, and 17g protein.

Thursday, December 1, 2011

Values!!!

“Be more concerned with your character than your reputation, because your character is what you really are, while your reputation is merely what others think you are.”

-John Wooden



An excerpt from Tony Robbins “Awaken the Giant Within”

The only way we can ever feel happy and fulfilled in the long term is to live in accordance with our true values. If we don’t, we are sure to experience intense pain. So often, people develop habitual patterns of behavior that frustrate, or could potentially destroy them: smoking, drinking, overeating, abusing drugs, attempting to control or dominate others watching hour upon hour of television, and so on.

What’s the real problem here? These behaviors are really the result of frustration, anger, and emptiness that people feel because they don’t have a sense of fulfillment in their lives. They’re trying to distract themselves from those empty feelings by filling the gap with the behavior that produces a ‘quick fix’ change of state. This behavior becomes a pattern, and people often focus on changing the behavior itself rather than dealing with the cause. They don’t just have a drinking problem, they have a values problem. The only reason they’re drinking is to try to change their emotional state because they don’t like the way they feel, moment by moment. They don’t know what’s most important to them in their lives.

The consultation is that whenever we do live by our highest standards whenever we fulfill and meet our values, we feel immense joy. We don’t need excess food or drink. We don’t need to put ourselves into a stupor, because life itself becomes so incredibly rich without these excesses. Distracting ourselves from such incredible heights would be like taking sleeping on Christmas morning.

Guess what the challenge is! As always, we were already asleep when the essence of what would shape our lives was formed. We were children who didn’t understand the importance of having a clear sense of our values, or adults dealing with the pressures of life, already distracted to the point where we couldn’t direct the formation of our values I must reiterate that every decision is guided by these values, and in most cases, we didn’t set them up.

What does this mean to you, set your VALUES!!!!!!

Thursday, November 24, 2011

Recovery Aids

Happy Turkey Day week to everyone, hope that you and your loved ones get together and have a great time. Me and my adventure race team hit it hard today in Miami at Oleta Park, literally I hit it hard. This was my first time mountain biking a trail and I crashed at least 30 times. We managed to get 15 miles in on the bike, an hour long kayak ride and an awesome 5 mile trail run to finish our day and did I mentioned it rained all day. This is the longest activity I have ever partaken in and man do I feel great mentally. I’ve accomplished and pushed myself to the limits that I never thought I could do. Physically I feel like I got hit by a bus, so this is why I am going to go over a few of my recovery tricks to help me power through the next day’s workouts.

Nutrition: The better fuel you put into your body, the faster you can recover from a workout. If I know I have a big day ahead of me I pack my food the day before and I make sure I eat a lot of calories the day before and right after the training session. These calories not only help me power through my workouts but the help my muscles recover from such a grueling workout.

Ice Baths: I do these every so often to help regenerate some blood flow to my legs. The freezing cold water helps your muscles recover because of the shock it provides to them. With this shock it gives you more blood flow and with more blood flow comes nutrients and muscle recovery. Note: Be sure to get in the cold water before you put the ice in.

Epsom Salt Baths:  The two main components of Epsom Salts are magnesium and sulfate. Magnesium helps the body regulate activity in over 300 enzymes. It plays a role in energy production, muscle control, and elimination of toxins.

Many folks are deficient in magnesium these days. Food, environmental factors, and lifestyle all lend to deficiency. Industrial farming has depleted magnesium from soil.

A diet high in fat and sugar further depletes this essential mineral. Too much calcium will deplete it, and yet calcium works the best when there is a good amount of Magnesium. Making sure both are entering the body is important for maintaining balance.

For some who want more magnesium, supplements are a great option. For others, they do not easily assimilate into the body. Absorption in the digestive tract may not happen, or stomach acid blocks assimilation. A bath with epsom salts is a great alternative or addition to supplements, as the magnesium gets absorbed through the skin.

Sulfate is also important for the body. Sulfates are said to release toxins from the body and form proteins in joints and brain tissue. They also generate digestive enzymes in the pancreas.



Hot/Cold Showers: This is a great way to shock the muscles into recovery it has the same benefits as a cold bath and a hot Epsom salt bath all in one. This is a must if you don’t have a bath tub. I usually go 1 minute hot 1 minute cold for a total of 10-20 minutes you will feel like a whole new person when you get out.

Foam Rolling: Breaking up the scar tissue in any muscles will aid in recovery and allow blood flow which brings recovery nutrients into your body. Now I know what you’re thinking I can’t afford a massage every week, well just go to your local home depot and buy a 4 inch PVC pipe and start you myofascial release or massage.

There are a few more tricks that will help with recovery like a good night’s sleep and a good pair of compression socks and a warm up and a cool down.

Try these out for yourself and let me know how they work for you because they have done wondrs for me.

Sunday, November 20, 2011

Protein Pumpkin Pancakes


Enjoy these tasty pumpkin pancakes without guilt. Made with almond meal and packed with protein from eggs, these pancakes are sure to satisfy without shortchanging your results.
Servings: 5

Here's what you need…
  • 4 large eggs
  • 3/4 cup egg whites
  • 1 can of pumpkin
  • 1 cup almond meal
  • 1 teaspoon baking powder
  • 1 teaspoon vanilla extract
  • dash of nutmeg
  • 1 teaspoon ground cinnamon
  • cooking spray
  1. In a medium bowl, mix all of the ingredients together.
  2. Heat pancake griddle to medium heat and coat with cooking spray.
  3. Cook each side about 3 minutes until brown, then flip and cook remaining side.
Nutritional Analysis: One serving equals: 255 calories, 15g fat, 112mg sodium, 11g carbohydrate, 5g fiber, and 19g protein.

Thursday, November 17, 2011

Spartan Race Training and Breakfast

“What lies behind us and what lies before us are tiny matters compared to what lies within us.”
 Ralph Waldo Emerson

I am starting to get my legs back under me; it has been difficult going from Strongman/Powerlifting to training for the Spartan Race. At first I wasn’t even able to run 7 minutes without my ankles swelling up and my calves and shins feeling like they were going to explode, but just the other day I was able to run 41 minutes nonstop with zero pain. I went from 245lbs to 230lbs in 4 weeks and will try to get down to 210lbs by Feb. 4ths adventure race. This experience has completely opened my eyes as to what the human body is capable of only if you put your MIND and HEART into it. Dedication is the key and I am extremely dedicated to being the best!!!
Here is yesterdays and todays workout:
11/16/11
5:30am Boot Camp
6:30pm Max Effort Lower Body
Safety Squat Bar Box Squats w/ Heavy Bands- 1rm-495lbs
Glute Ham Rasies w/ Light Band- 4x12
Leg Raises- 3x10
Safety Squat Bar Goodmornings- 3x20
Power Wheel Leg Ins- 3x20
Today’s Cardio 11/17/11
5:30am Brick Run
1.8 mile run, 8.8 mile bike, 1.8 mile run (Took me 1hr and 12 minutes)
8:30pm Recovery Walk 45 minutes
Today is the first day of my new diet and breakfast looked like this:
5 egg whites
3ounces of Turkey
Handful of Spinach
Gluten/Wheat Free Oatmeal
Gluten/Wheat Free Quinoa
Almond Milk
It was a good mix of protein, fat, and carbs which is essential after a hard workout. I will taper of the carbs as the day goes on simply because I am not doing any other form of exercise today besides my recovery walk later on tonight.
This journey is going to be like nothing I have ever done before but I am extremely excited to see how far I can push the human body and the human potential!!!!

Tuesday, November 15, 2011

11/15/2011 Spartan Race Training

Today’s Training: Distance Cardio/ Upper Body Endurance

Ran 41 minutes at a 8min mile pace

Upper Body Workout:

Swiss Bar Floor Press: 275lbs- 9x, 9x, 6x, 9x, 6x

30secs rest in between sets

Weighted Pull Ups- BWx5x2, 40lbsx5, 50lbsx5, 60lbsx5, 70lbsx5, BWx10

Superset with

Kettlebell C&P- 50lbsx8, 60lbsx8, 70lbsx8, Run the Rack Press 80lbsx5, 75lbsx5, 70lbsx5, 65lbsx5, 60lbsx5

Overhead Band Tricep Extensions- 100reps

Band Pull Aparts- 100reps

DB Curls- 100reps

All Supersetted w/ No rest

Power Wheel Alligator Crawls 25’ then 10 leg ins 4sets



Night Bike Ride:

35 minutes

Monday, November 14, 2011

Building A Game Plan


With a new mind set and goal comes a new game plan. Formulating a game plan is the key to success in reaching any goal. You can’t have a game plan unless you have a goal though, so first develop your goal and then formulate your game plan.

My goal is set for February 4th for our 24 hour adventure race; this will require a great deal of mental strength, physical strength, muscular endurance, and cardio vascular strength. I have to set up my game plan to optimize my HUMAN potential in all these facets. The race will consist of trekking, mountain biking, kayaking, land navigating, and swimming. As you can see it will require a very stringent training and nutrition regimen in order for me to be at my best for the race. With all these different requirements you can feel like you have to do everything at once which will lead to overtraining and worst injury. That’s where the game plan comes into play, planning it out now instead of winging it will help me not over train.

When formulating your game plan you have to start at the date of the competition and work your way back in order to peak for the contest. Who cares if you have the best run time of your life in week 6 and then you run like crap at the race because you peaked too soon.

So here is a rough template of how my training will look:

Sunday: Bike/Mental Toughness Training

Monday: Boot Camp

Tuesday: Run/Upper Body Endurance

Weds: Boot Camp/ Strength Legs

Thurs: Run/Bike

Fri: Boot Camp

Sat: Run/Strength Upper Body



Now the mental toughness days are just crazy workouts used to push myself to the limits of my mental threshold and to make me better so I never give up. I will go into more detail and give a lot more specifics as to what I am doing, but I just wanted you to see what I have going on right now.

Sunday, November 13, 2011

Changes

What’s going on guys, hope you are all having a great day. I found out fast this past week how valuable life is and the time we have on this earth is. My papaw recently passed away on Nov.3rd 2011 and that had me and my family reeling and we are still trying to catch our breathe. He was one of the nicest and funniest men I have ever known and you could not find a person to say anything negative about him. With his passing I had a ton of time to think and reflect about where I‘ve been and where I am about to go. After 2 days of no sleep and a lot of thinking I started to put my life in order. I’ve moved on in my life and I am ready to start a new chapter in it. I have a book deal coming up where I will be writing a chapter on strength training. I’ve found a great person who is a POSITIVE influence in my life and keeps me motivated and going forward. I capitalize positive for the simple fact that I had to many negative people in my life and had to get rid of them and slowly but surely they are exiting my life and guess what I am more successful and happier than I’ve ever been and I look forward to waking up every day and I can’t wait to see what the next couple months has to bring and the next year will bring.

With all these life changes happening I’ve also decided to change up my entire workout and diet regimen. My calendar for 2012 is starting to fill up with events I never even thought about doing.

February 4th I will be doing a 24 hour adventure race

March 10th I will be doing a ½ Marathon

Oct. 13th I will be doing a Spartan Race in South Carolina


And I am sure There will be a lot more thrown in there throughout the year as my outlook and life and training has changed so will my diet instead of carb cycling I will be doing a diet based on 45% Protein, 35% Carbs, and 20% Fats. There will be tweaks here and there but this is my base for now. I will be putting up sample diets and sample workouts as well. I’ve moved on from powerlifting and strongman to trying to achieve peak human potential in all 3 facets of training strength, endurance, and speed. I will keep everyone posted on my workouts, diet, and cardio regimen in order to turn myself into a Spartan Warrior by October 2012!!!!


What changes are you making in your life and why wait until the New Year to do it start NOW!!!

Wild Blackened Catfish


Any caveman would be proud of this catch! Wild caught catfish is delicate and flaky, with loads of flavor. Catfish contains healthy fatty acids, provides complete protein, is a source of vitamin B-12, and is low in mercury. Pair it with dark leafy greens and some fruit for the perfect caveman meal.
Servings: 4

Here's what you need...
  • 2 teaspoon olive oil
  • 4 fillets wild caught catfish
  • blackened seasoning (try Cajun's Choice)
  • 1 lemon, sliced
  1. Preheat oven to 350. Lightly oil a glass pan.
  2. Coat the catfish fillets in the olive oil. Generously apply the seasoning to both sides of each fillet.
  3. Line the fillets in prepared pan, and top with sliced lemon.
  4. Bake for 25-30 minutes, until flaky.
Nutritional Analysis: One serving equals: 160 calories, 9g fat, 120mg sodium, 0g carbohydrate, 0g fiber, and 17g protein.

Wednesday, November 9, 2011

Low Carb Pumpkin Muffins


Here's a muffin that isn't sugary, starchy and devoid of nutrients – like the muffins at your favorite coffee shop. These muffins are rich in beta-carotene and contain half an egg's worth of high quality protein. The delicately sweet flavor will satisfy and have you coming back for more.

Servings: 12

Here's what you need...
•1/2 cup coconut flour (find at natural foods store)
•2 teaspoons ground cinnamon
•1/2 teaspoon ground nutmeg
•1/4 teaspoon ground cloves
•1/2 teaspoon baking soda
•1/2 teaspoon salt
•1/2 cup canned pureed pumpkin
•6 eggs, beaten
•3 Tablespoon coconut oil, melted
•1/3 cup honey
•1 teaspoon vanilla extract
•12 pecans for topping

1.Preheat oven to 400 degrees F. Oil muffin pans.

2.In a medium bowl, combine the coconut flour, spices, baking soda and salt.

3.In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition. Add melted coconut, honey and vanilla and mix until well combined.

4.Add the flour mixture to the pumpkin mixture, blend with a whisk until most lumps have disappeared.

5.Spoon into prepared muffin pan, filling each muffin 2/3 full. Bake for 18-20 minutes or until golden.

6.Place on wire rack to cool.

Nutritional Analysis: One serving equals: 127 calories, 7g fat, 230mg sodium, 11.7g carbohydrate, 3g fiber, and 5g protein.

Saturday, October 29, 2011

ABSolutely the best FREE report ever

Want Flat Abs? This FREE Report Gives You What Really Works

Enter your first name and email address below for instant access!


Name:
Email:

5 Easy Ways to Drop 5 Pounds

I'd like to share five simple strategies with you for shedding five pounds of fat before the holidays.

But first let me clear something up.

Weight loss can be put into two categories.
  • The first is a fully concentrated effort. This is where you dedicate yourself to counting every calorie and slaving away in the gym. The pounds come off, but once you relax the regimen your weight goes right back to where it was.
  • The second is a combination of simple lifestyle changes. This is where you change a few key factors about what you eat and how you exercise, without making it a fulltime job. This type of weight loss is gradual and permanent, since you are able to maintain it long term.
The five simple strategies below all fall into the lifestyle change category. These strategies may seem ridiculously simple, but do them over an extended period of time and you will see amazing, permanent results.

Strategy #1: Ditch Your Diet Soda

 Studies are coming out that link diet soda to weight gain.

Researchers from the University of Texas Health Science Center at San Antonio concluded that those who drank two or more diet soft drinks a day had the largest waistline increases—about five times more than that of non-drinkers. They stated, "Data from this and other prospective studies suggest that the promotion of diet sodas as healthy alternatives may be ill-advised: they may be free of calories, but not of consequences."

Bottom line: Artificial sweeteners are addictive, lead to waistline increases, and cause you to crave sugary foods. By cutting diet soda out of your daily routine, and replacing it with water, you will lose inches and pounds—effortlessly.

Strategy #2: Swap Sandwich Bread for Lettuce

 Move over bread, lettuce is better.

It's time to re-define your sandwich. While bread has tradition on its side, lettuce wraps offer you weight loss and increased energy. Try my Tasty Tuna Lettuce Wraps recipe below.

Bottom line: Eating bread and other starchy foods always leads to extra pounds, so change your ways. Swap your sandwich bread for lettuce for 30 days and see how much you will effortlessly lose. I bet you'll feel more energetic after lunch too.

Strategy #3: Trade Slow Cardio for Intense Intervals

 Doing slow cardio will not give you results.

In order to really make your workout effective, you need to turn up the intensity. If you love the treadmill, then do a series of sprints throughout your workout. If you're a swimmer, then push yourself extra hard every other lap.

Bottom line: Doing slow, easy cardio will not give you the streamline body you want. Only intense intervals will do that for you. Pepper your workout with bouts of intense cardio and watch as the fat starts to disappear.

Strategy #4: Avoid Sugar 99% Of The Time

 Sugar will cause you to gain weight every single time.

There's really no way around that simple truth. Sugar is standing between you and your perfect body. If you're serious about looking and feeling great, then understand that sugar has no place in your diet.

Bottom line: If you avoid sugar 99% of the time, then you will be on your way to a lean and energetic body. If it's your birthday or a special holiday, then partake in a small amount of sugar, but make that the exception and not the rule.

Strategy #5: Exercise With A Professional

 When I design your workouts, you know it will be good.

People who work with a personal trainer get better results than those who attempt to do it on their own. Just look at my clients and their amazing transformations, and you'll see what I mean. Each workout will push you to your limits, challenge your body and deliver the results you're looking for.

Bottom line: All of my clients expect to get the best workout of their lives each and every time they train with me, and my job is to over-deliver.

Call or email today and I'll get you started on a program that will get you to the body of your dreams.

Thursday, October 27, 2011

It' all About the "YOU"

Good morning Samsonite’s, don’t know where that name came from, but let’s roll with it J

I wanted to share with you a kind of embarrassing story that I am sure has happened to you at least once or twice in your life time. I have been so busy getting everything set up at the gym, fixing all the admin stuff, getting everything organized and systematized and talking with clients trying to re-introduce myself so everyone feels comfortable with me coming back to train them. So for the last couple of days 5 to be exact I’ve gotten on average 3 hours of sleep a night. Well come to find out I forgot to pay my cell phone bill and guess what I remembered last night only because I could not make any phone calls or text’s. So now I have to go to the store and suffer whatever fees and consequences that come with this. If only I took some me time I would of remembered to pay my bill.

There is a purpose to this story besides showing my inability to my pay my bills on time. I see it way to often at the gym and with everyone who comes in and out of Samson’s. People always seem to put life BEFORE themselves. Most people have a list of important things in this world and it almost always looks like this. (In order of most important to least important)

1.       Family

2.       Spouse

3.       Work

4.       Self

This is the downfall for most people; they don’t value themselves and take care of themselves. Just imagine how much happier your family spouse and employer would be if you just took some time to yourself and made yourself happy and healthier. Tell me if this sounds familiar to you, “I am always in a rush driving my kids to activities and packing them healthy snacks that I just don’t have time to exercise or prepare healthy food for myself, so I just eat at McDonald’s because it’s convenient and fast.”
You have to remember that if you’re happy, than everyone around you will be happy, but because we are last on our own list than we start to feel guilty if we do stuff for ourselves and how do we cope with guilt we eat comfort food. Your kids and spouse WANT you to go to the gym for an hour and free yourself; they understand the sacrifices you make on a daily basis to better their life now they just want you to better yours. So try to start moving up your list and see what a profound impact it makes on you, your quality of life and everyone else around you. It’s ok to take an hour of YOUR day to exercise, all you are doing is teaching your kids to value themselves more and that it is ok to make yourself happy, because if you don’t, if you stay at the bottom of your food chain then you will be miserable, depressed, and eventually give yourself all kinds of health problems. Do YOU think your family wants that?

Wednesday, October 26, 2011

Curve Balls and how to Hit Them


I hope everyone is off to a fantastic day and made it out to our 5:30am boot camp this morning. As many of you know I am a pretty straight forward guy and I feel like you guys are family so I wanted to let you know a little about what’s going on in my life and more importantly the changes being made at your gym. I have been gone from the gym for about 3 months trying to grow and expand the gym so I can reach out to more people and change more lives that is my dream that is my passion. Well I learned that in order to fulfill that dream I would need to go into a partnership and being 25 and inexperience I picked a partner without doing my due diligence. So after finding my “partner” I went on the hunt for equipment and a location in Palm City, well to make a long story short I spent close to $15,000.00 on equipment, licensing, and other miscellaneous business stuff that goes into opening up a gym. I come to find out through EMAIL on Sunday 3 weeks before we were supposed to open, that my “partner” no longer wants to pursue this opportunity, so I am left with $15,000.00 in debt and equipment that I don’t have a gym for.

The next dilemma I faced was in house at the gym and needless to say I and my STILL best friend Mike decided it was best for the business that I come back and run it, because quite frankly Mike really LOVES training people not managing a gym. So that’s where we are today, curve balls can really screw with your life if you don’t know how to hit them. Well I figured out in the Marines a long time ago that if I have my faith and my purpose in life (to help others change their life) than I can hit anything thrown my way. I keep using Baseball references this week because the world series is on which I am sure no of you knew because baseball is so boring I’ve literally fallen asleep watching every game this week, I would rather watch the Dolphins tank their season for Andrew Luck than to watch Game 6 tonight.

Anyways back to my story, what does my ability for hitting curve balls mean to you my loyal gym goers, it means you guys get some new equipment and a new trainer who misses you guys and is ready to come back and start kicking your butt again.


Needless to say I am freaking stoked to be back and I can’t wait to start changing your guy’s lives’!!!!!!!

Sunday, October 23, 2011

You Have a 20lbs Weight Gain Problem, I have the Solution


Hey what’s going on guys Tony Montgomery here and I hope you had a fantastic weekend. I wanted to share a problem and a solution for you. I have a few quick facts on Holiday Weight Gain and what WE at Samson’s are going to help you do about it.

Did you know that on average an American puts on 15lbs from Nov. 1st to Jan. 1st with all the holiday goodies going around you can see why. Think about this in 3 years you will put on 45lbs and it will only increase if you do nothing about it. This is a huge problem for most people, but if you are active than guess what the number actually shrinks to 3lbs and that person usually loses it and then some after the 1st.

That’s the problem now here is your solution at Samson’s we are running a Keep the Weight Off for the Holiday’s Promotion that will last the whole 8 weeks leading up to the New Years and your Resolutions which is going to be to lose weight and get in shape right? Just think how your resolutions will go next year if you get a head start on them now!!!

So here is what we are offering for the 8 weeks:

Unlimited Boot Camps: $200 Value

12 Personal Training Sessions: $25 a piece =$300

Samson’s 30 Day Rapid Fat Loss Program and meal Plan: $30 value

Food Journal: $20 value

At Home Cardio Plan: $50 value

A 1 month supply of our Multi Vitamins and Fat Burner: $50 Value

Achieving Weight Loss During the Holidays: Priceless

We are giving you all this $650 value for the small price of $200 less than a 1/3 of the cost. This is such a good deal and we only want people who are serious about changing their life and losing weight that we are only taking those who sign a written guarantee that they are dedicated and %100 committed to losing weight and looking good for the holidays. So only people who are SERIOUS sign up!!! What are you waiting for email me back and say Tony I want my family to come up to me and ask me how I look so good and how I lost all this weight. Can’t wait to hear from you and to help you out, so just email me back or call me tomorrow at 772-249-6543 and say sign me up for the 8 week Keep the Holiday Pounds Off Promotion.



Dedicated to your Success,

Tony Montgomery

Friday, October 14, 2011

Quick Hits to Help You Lose Weight

Say Yes to Good Fat
Avocados and almonds contain monounsaturated fat. This healthy fat has been shown to help target stubborn belly fat and lower your cholesterol levels.
  • Use avocado slices in your sandwich instead of mayo.
  • Get your healthy fat fix with a handful of almonds.

Eat It Early
Here's an easy way to lose fat and slim down: Eat the bulk of your carbohydrates early in the day.

Since carbohydrates are easily turned into fat, eating them early in the day will give your body plenty of time to metabolize them.

Rather than eating a light breakfast and a large dinner, eat your biggest meal early in the day and your lightest meal for dinner.


You're In Charge
While there are many things in life that you do not have direct control over, what ends up in your mouth is not one of them! You control what you eat. Instead of eating extra large portions, chose wisely and your body and waistline will thank you for it. Couple this with a regular fitness routine and you will find that reaching and maintaining your goal weight is easier than ever.

Laser Focus
Focusing on one goal at a time is the most powerful way to achieve it. Taking on more than one goal at a time spreads your time and energy out, making it impossible to accomplish anything. If you have more than one goal on your mind, write them all down and then go after them one and a time until they are all completed.

Your friend, Regret
Have you ever felt regret the day after you passed on dessert? Of course not! You gave yourself a high-five for dodging the calorie bullet.

When temptation presents itself in the form of fattening foods or sugary desserts, decide how you want to feel the next day. Would you rather be guilt-ridden and bloated OR guilt-free and svelte?

The choice is yours.


Just A Few Minutes
Are you a chronic procrastinator? Do you put off going to the gym? Research shows that by spending 'just a few minutes' doing the dreaded task you'll feel an urge to see it through completion. These initial few minutes of activity create an anxious brain that refuses to rest until the job is done.

Come check out our Nutrition Seminar tomorrow from 9:00 a.m.- 11:00 a.m. at the gym it is only $10 to join us and you will completely change your life by doing so!!!!

Thursday, October 13, 2011

Guest Post: Benefits of a Cholesterol Lowering Diet and Tips to Lower Cholesterol


By: Linda Albert

We all know the negative impacts that high cholesterol, largely a modern lifestyle health problem, can have on the system – high cholesterol can clog arteries and lead to heart disease as well as other ailments such as hypercholesterolemia and raise risk of cancer. Since it is mainly one's diet that causes cholesterol levels to rise in the first place, a cholesterol lowering diet can be an effective antidote to the problem.

It is important to know that all cholesterol is not bad and that it requires maintaining the right balance of the good cholesterol or HDL (high density lipoprotein) and bad cholesterol or LDL (low density lipoprotein) and this is what a cholesterol lowering diet should ideally be geared towards.
The Mayo clinic suggests that some simple diet modifications can help lower cholesterol with resorting to medications and recommends that the following foods are a vital part of a cholesterol lowering diet.

High fiber foods
Foods such as oatmeal, apples, pears, kidney beans, prunes and barley contain soluble fiber that lowers LDL and prevent cholesterol from being absorbed by the blood stream. It is important to include these foods, bananas, oatmeal bran and other high fiber foods in a cholesterol lowering food plan.

Include fish
The kind of fat found in fish, is very healthy because of its Omega 3 fatty acid content. It is advisable that at least two servings of fish such as salmon, sardines, mackerel, herring, lake trout, albacore tuna and halibut be consumed per week. In order to get the best out of fish it should be grilled or baked so that unhealthy cooking fats are not added to it.

Nuts
Nuts are another nutrient packed source of goodness. Though all nuts are high in calories, they also provide many health benefits – almonds, walnuts etc help keep blood vessels healthy and lower cholesterol and so should form part of any cholesterol lowering diet.
So long as the nuts are not sugar coated or salted, a handful of nuts such as hazelnuts, pecans, peanuts, pistachios, walnuts and almonds can help lower heart disease risk. Nuts can be a healthy snack or a piquant and crunchy addition to a salad.

Olive Oil
One of the reasons why the Mediterranean diet is thought to be so healthy is due to the reliance it places on olive oil. The antioxidants in olive oil lower bad cholesterol without lowering good cholesterol. The recommended amount of olive oil to be consumed a day is about two tablespoons and can be used for stir frying, a cooking medium, as a dip, as a salad dressing, for basting meat and so on.

Plant Sterols or Stanols
There are many foods that come fortified with stanols and sterols, which are substances known to prevent cholesterol absorption – certain orange juices, margarines and yoghurts are fortified with these and can help to significantly lower bad cholesterol and appear not to interfere with good cholesterol.
Foods that should not form part of a cholesterol lowering diet are trans fats, saturated and animal fats and full fat dairy.

Author Bio:
This is a guest post by FitnessHealthZone.com, a premier blog on health and fitness. The blog offers expert advice, tips and information on topics such as mens fitness, exercises, diet and nutrition, body building, exercise equipment, healthy living, yoga, vitamins & supplements.

Friday, October 7, 2011

Words Dictate Life




Everything you say or think will have a tremendous impact on your life. The words you use on a daily basis dictate how you feel, act, and react to things. Tony Robbins talks about the power of words and thoughts he says that "it may be hard to believe that merely by changing one word that is part of your habitual vocabulary, you could immediately change your emotional patterns for life. Or that by changing the consistent questions that you consciously or unconsciously ask yourself, you could instantly change what you focus on and therefore what actions you take every day of your life. Or that by making one belief change, you could powerfully change your level of happiness." Your happiness, your outlook on life is all dictated by the words you speak or the thoughts you put into your head.




Think of it this way, have you ever gone to bed knowing you had to wake up at 5:00a.m. to go to boot camp and you say to yourself "Oh man I am going to be tired in the morning." What happens you wake up exhausted and unenthused about going to the gym and so you just lay back down in bed and go back to sleep. Or "If my baby wakes up one time I am not going to boot camp in the morning." What happens next is your baby wakes up for 15 minutes you get up change the diaper put the baby back down to bed and before you get in bed yourself you cut the alarm clock off. Or "Why am I setting my alarm clock for 5:00a.m. when I don't have to be at work until 8:00a.m." You set yourself up for failure with the words and thoughts you put into your head and then you can't figure out why those 15lbs you want to lose just won't seem to come off.
Start thinking of life in more positive terms and words and see the changes for yourself. Zig Ziglar says that positive thinking and speaking is a key to success and happiness in life. He does not set his alarm clock because alarms are meant for bad situations, you only hear an alarm when something bad is about to happen so instead he sets his opportunity clock and each day he wakes up is an opportunity for him to achieve more and grow happier.
So pick your words wisely and you will be able to achieve any and all goals you set for yourself. It’s as simple as saying “I can”, “I will”, “I can’t wait”, or “Let’s do it” Work on these little things and watch your world change all around you!!!

Tuesday, October 4, 2011

Why are you Gaining Weight?

Why are the numbers on your scale climbing?

That is a valid and often frustrating question. And the answer isn't always sweet and simple.

"Any change in your life circumstances can produce changes in eating and exercise, which leads to weight gain," stated Edward Abramson, Ph.D., professor emeritus of psychology at California State University, author of Emotional Eating.

So why has your weight increased? And, more importantly, what can you do about it?

1. Life's Fat Traps
A little addressed fact about weight gain is that everyone gains weight for different reasons. So often we hear about one-size-fits-all weight loss solutions that take little or no consideration of how the extra weight piled up in the first place. To experience true weight loss it is important to understand why you gained it in the first place.

Think back to the time in your life when your weight was just right. Were you in your teens? Your twenties? Or maybe your thirties? Picture yourself as you were at your ideal weight. Now when did things change? Was it a gradual addition of pounds that accumulated over a span of multiple years? Or did you gain it all at once? Check out the following weight gain triggers and determine which one is responsible for your plight.
  • College: The college years are some of the easiest for gaining weight. In fact, a recent study by Cornell University found that on average, college freshman gain about 0.5 pounds a week - almost 11 times more than the average weight gain among 17-and 18-year olds and almost 20 times more than the average weight gain among American adults.
  • Marriage: There's nothing like holy matrimony to encourage a barrage of calories to overtake your diet. Late night comfort snacks are always more enjoyable when you have someone to share them with—and who better than the person who pledged to stick by your side through sickness or health?
  • Pregnancy: Talk about a great time to gain weight! And we're not just talking about women here—most men admit that they gained ‘sympathy' pounds right along with their wife. Hormonal changes along with strong encouragement from everyone you know to indulge in anything their heart desires leave most pregnant women with a feeling of entitlement when it comes to food.
  • Career: Though you may not realize it, your career choice plays a major hand in your weight. Those who go from an active lifestyle to spending 8 hours a day behind a desk and another 2 hours commuting almost universally gain weight. Conversely, people who spend their 8 hours in constant motion find weight loss a natural byproduct of the job.
2. New Habits
Close your eyes and go back to the fat trap that triggered your weight gain. What changed in your lifestyle? To help sort things out, I've broken things down into two specific behavioral categories.
  • Eating Habits: Did your eating pattern change at this time in your life? If your weight gain occurred in college then maybe you went from eating 3 square meals to an all-you-can-eat buffet style cafeteria. Or if marriage was your weight gain trigger, then maybe you went from eating small meals to fattening comfort food. Pregnancy brings on the perfect environment for a change in eating habits. You go from eating normally, to eating ‘for two', to munching on your baby's snacks right along with him! Your job can also dictate your eating schedule. Long hours and early meetings may cause you to grab a donut or chips from the vending machine.
  • Activity Level: The second category that leads to weight gain is your activity level. Simply put, what kind of exercise were you doing before your life changing event and how does it compare to your current exercise regime? Chances are good that you were doing more exercise before your weight gain began—which means that you are doing less exercise today! Go ahead, think back to the exercises or physical activities that you used to do and compare them to your schedule today.
3. Your Transformation
You've figured out which fat trap in your life led to weight gain, and then narrowed down the exact behaviors that changed as a result, so this naturally leads us to a solution.

It's time to make a change.

Call or email today to get started on a fitness program that will make you immune to all of life's fat traps.

Once you start working with me, those numbers on your scale will quickly change direction.

Monday, October 3, 2011

Guilt-Free Cobbler and Motivation!!!

Guilt-Free Cobbler
This recipe makes a perfect fall dessert. I used peaches, but feel free to substitute with apples or pears. Traditional cobblers and pies are filled with fat and sugar - this recipe is much lighter, but will satisfy your sweet tooth just as well.
Servings: 1

Here's what you need:
  • 1 sweet, ripe peach (or apple or pear)
  • coconut cooking spray
  • 1 teaspoon agave nectar
  • pinch of sea salt
  • pinch of freshly ground cinnamon
  1. Wash, peel and pit the peach. Chop into bite-sized pieces.
  2. Pre-heat a skillet over medium-high heat. Spray lightly with coconut cooking spray.
  3. Saute the peach pieces for about a minute, then add the agave nectar, salt and cinnamon. Continue to saute for another few minutes until it turns a deep golden color.
  4. Serve and enjoy immediately!
Nutritional Analysis: One serving equals: 53 calories, .2g fat, 100mg sodium, 13g carbohydrate, 1.8g fiber, and 1g protein.


Find Your Motivation!!!!!
Motivation comes from having a goal. What is your goal? Why do you want to get into great shape?

Take a minute to really uncover the reason that you want to lose the weight. Don't say something vague like you want to 'Be thinner' or 'Look more attractive.' Dig deeper - there is a very specific motivator in your life, you simply need to uncover it.

Here are some possible motivators...

  • I want to have more energy to keep up with the kids.
  • I want to improve my health through weight loss to extend and improve my life.
  • I want to lose 15 pounds before my vacation.
  • I want to restore my confidence to wear sleeveless shirts.
  • I want to regain my figure to impress and attract my significant other.

Thursday, September 29, 2011

Wounded Warrior Project

Being a disabled Marine Corps Vet myself this project holds near and dear to my heart please come out and donate some money for a great cause. Here is a little info about the organization:



Mission

To honor and empower wounded warriors.


Vision


Purpose

To foster the most successful, well-adjusted generation of wounded warriors in this nation's history.
To raise awareness and enlist the public's aid for the needs of injured service members.
To help injured service members aid and assist each other.
To provide unique, direct programs and services to meet the needs of injured service members




Core Values


Meet FILIS. Each of her five fingers stands for a WWP core value - fun, integrity, loyalty, innovation, and service. Here at WWP, we hold FILIS near and dear, living out each core value in our daily work.
 Armed with FILIS and a culture of teamwork, WWP staff work to foster the most successful, well-adjusted generation of wounded warriors in our nation's history.
Fun
Integrity
Loyalty
Innovation
Service



Our programs are uniquely structured to nurture the mind and body, and encourage economic empowerment and engagement. Under each of these program areas, Wounded Warrior Project™ (WWP) offers a variety of programs to meet a range of needs.

All WWP programs are free. To participate you must have incurred service-connected wounds, injuries, or illnesses on or after September 11, 2001. Verification of service is required. Learn more about our alumni program and register online or contact the WWP Resource Center.

Wednesday, September 28, 2011

Samson S&C Strongman Show 2011


Hope you guys are having a great hump day and you are reaching all your goals for the weight loss challenge. I just wanted to let you guys know that we are holding a NAS strongman show this Sat. at Duffy's in St. Lucie West. The show will start at noon and will go until 5:00pm. Please come out and support all the competitors and also support the Wounded Warrior Project. We are donating proceeds we collect from the show to the Wounded Warrior Project. Come on out and donate some money and watch a great show at the same time!!!!

Rare Opportunity


It’s not every day you get the opportunity to make a difference in someone’s life. Now you get that chance, you have a chance to change the life of your partner in this 6 Week Weight Loss Challenge. It is a great feeling to have someone come up to you and thank you profusely for helping them out and help them realizes the potential in them. That feeling is one that can’t be explained with words, it is the main reason I came into this profession. It is rare that you can influence a person to where they feel you changed their life. So stay on top of your partner and keep them motivated. Try your hardest to not let that person down; by cheating on your diet or not showing up for a workout, you’re not only defeating yourself, you’re also defeating your partner. This can be detrimental to their success in achieving their weight loss goal. In 6 weeks if you do everything right you can completely change the way you look and the way you feel. Just think about that 6 weeks can change your life that is only 42 days out of the 365 days in a year. If you can’t commit yourself to that and you can’t commit yourself to your partner than how can you ever commit to anything in your life? You are in a situation where you can add years to your life and to be healthy for your kids and your family. Just imagine that, imagine being able to add years onto somebodies life simply by being their motivation and their inspiration. How great would that be? Every morning you need to tell yourself this important thing, that today you get to the chance to help change somebodies life. It’s an AMAZING feeling so don’t miss this opportunity.

Monday, September 26, 2011

4 Ways To Burn More Fat

There is nothing quite as frustrating as seeing your results fizzle out.

This is a common place to end up, usually after a few months on the same exercise routine. In the beginning your body responds to your routine with lost pounds and gained muscle tone, then one day all results screech to a stop.

Why does this happen? And, more importantly, how can you prevent it?

Your muscles adapt quickly to any repetitive routine. Remember that the definition of 'insanity' is to do the same thing over and over while expecting different results. This holds true for your workouts.

When your results stop, it's time to do something new.

•The Problem: Your muscles have adapted to your routine.
•The Solution: It's time to apply the concept of muscle confusion.
Muscle confusion is a way to keep your body guessing by changing your routine.

I have good news - the following 4 strategies are guaranteed to crank your workouts up to the next level and to deliver better results.

Strategy #1: Use a Drop Set

Drop sets are often used to fight off exercise plateaus. This technique is great for increasing muscle strength, endurance and for adding to the cardiovascular benefit of your workout - which results in more fat burn.

This is how to do a drop set: When you perform an exercise to exhaustion, don't stop there. Drop the weight by 80% and do another set.

You could take it a step further by dropping the weight twice, making it a double drop. Or drop the weight three times for a descending drop set. Use this technique only once or twice per workout, on the final set of the exercise.

Strategy #2: Focus on Negatives

Each time that you do a weight lifting repetition you are using three types of strength.

1.Positive strength: lifting the weight.
2.Static strength: holding weight in a contracted position.
3.Negative strength: lowering the weight.
Most people completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control. It is understood that the negative portion of each repetition is just as important as the positive portion, possibly more important.

Focus on the negative portion of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each repetition count.

If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.

Another way to utilize negative repetitions on a machine is to lift the weight using two limbs but then lower it with just one. For example, use both legs to lift the weight on a leg extension machine, but then lower it back down slowly using only one leg.

Strategy #3: Use Active Rest

Every minute of your workout is an opportunity to increase intensity and to burn more fat. Don't waste precious minutes with long rest periods.

While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest. Do one of the following activities for 30 seconds between exercises and turn your regular workout into High Intensity Interval Training.

•High Knees with Alternating Punches: Alternately bring each knee high to your chest in a quick jumping movement while alternating forward punches at shoulder level.
•Burpees: Start in a sanding position and bend at the waist. Once your hands hit the floor, push your entire body back, extending your legs until they're straight and you're in the push-up position. Go down for a push-up, and when you push yourself up, jump slightly to bring your feet back near your hands. Finally, jump in the air with your arms fully extended over your head.
•Side-to-Side Jumps on Bench: Stand on one side of an exercise bench. Place the foot closest up onto the bench, jump up and switch feet, then land on the opposite side of the bench.
•Mountain Climbers: Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.
•Side-to-Side Ab Twists: With feet close together, jump and twist your legs left to right - holding your abs tight. Keep a bend in your knees and swing your upper arms with each twist.
•Jump Lunges with Pop Squat: Start in a lunge position, lunge down then quickly jump up, switching your leg position in midair, land in an opposite leg lunge. Once you've done both legs, jump straight into a squat.
•Medicine Ball Squat Jumps: With feet wider than shoulder-width apart hold a medicine ball at chest level. Squat down until your knees are at a 90 degree angle. Explosively jump up, raising the medicine ball straight over your head.

Strategy #4: Modify the Exercise There are certain exercises that are considered 'staples' in the gym.

The squat. The lunge. The chest press. The shoulder press. The bicep curl. You get the idea...

While you shouldn't throw these exercises out the window, find creative ways to modify the familiar motion in order to challenge your muscles. Try these exercise modifications:

•Place a weighted bar across your shoulders and do walking lunges.
•Use an exercise ball for chest presses instead of the bench.
•Do a full squat between each repetition of shoulder presses.
•Do a shoulder press between each repetition of bicep curls.

If you'd like a sure-fire way to break through your fitness plateau and to melt away unwanted fat, then contact me for a fitness consultation.

Call or email today - I look forward to hearing from you.

Friday, September 23, 2011

Weight Loss Success


BEFORE

AFTER

In November I will be 32 years old and I will be in the best shape of my life this is my story. I was at a dinner party with friends when I overheard my friends wife talking about this crazy boot camp style gym called Samson SC that her girlfriend goes to the next day I went to the website and I saw Tony’s bio. And everything he said was right on the money with how I was feeling about my life, even thou in his pics I thought he was a terrorist I decided to try it out that turned out to be the best decision I've ever made, The first two weeks were brutal working muscles I didn't know I had. What I quickly realized was how wrong I've been working out. I used to go to the gym and only do what I felt comfortable with. So as Tony says every day was the day I'm not doing legs. At Samson’s you walk in get warmed up then your whole exercise is planned out no thinking on your part just get through it. The knowledge of the trainers is second to none they will make sure your form is correct on every exercise also make sure you are pushing yourself to the max you will never get used to the routine because it's never the same the amount of exercise's these guys can create in what's now a 2000 square ft. gym is amazing! I really can't believe how strong I've become in 8 months and only getting stronger. Well I will leave by saying Tony your gym has changed my life in the most positive way and you can't put a price on that.. I wish you the best brother

Sincerely,

Strong Man Steve


BEFORE

AFTER
My name is Holly Gilbert, this is my story. In November of 2009 I looked in the mirror and decided I was not happy with what my body had become. I had always been fit and active; being a mom of three has kept me moving. I went through a divorce and kind of lost myself. I decided to make a change. I started with enrolling in a gym, a franchise we will say. I was very determined to get from 170lbs down to at least 150. The weight came off rather quickly using the elliptical and in 6 months I had met my goal. I decided I wanted to getting fit my life, so in March of 2010 I enrolled in school to become a Personal Trainer myself. I struggled with work and gym, family and relationships and decided I was at a plateau in my workouts. After applying to work at several franchise gyms, I decided my way of teaching would be different then "cookie cutter". I then turned to Samson's Gym. Tony was willing to let me intern and get hands on that I would need when working with clients as well as training me to break through my plateau. It worked I have gone down 10lbs more and put body parts back in their correct places. Samson's has become a family to me and I am so grateful and eager to help others achieve their goals as well!! Look forward to seeing you all at the gym!! ~Peace & Love~

Sincerely,

Holly TripleH Gilbert






Wednesday, September 21, 2011

Teams for Weight Loss Challenge and Biggest Loser

Day 3 of the weight loss challenge, what are you doing today to make yourself better. I caught some of the biggest loser last night and I absolutely love that show. Not because the trainers are top notch, because in my mind some of the things they do make me scratch my head. But they are by far some of the best motivators I’ve ever seen. It goes to show that even if your training philosophy isn't the greatest in the world; if you work hard and are determined than you will succeed. Remember that as we move forward every week is a week you either got better or worse, it’s totally up to you on which one it will be.




If you guys don't watch the biggest loser you should because to me there is nothing more motivating than seeing 400lbs people staying motivated and pushing their bodies to the limit. You have to remember that they are doing a lot of the stuff we do at boot camp and most of them have trouble just getting off the couch. It’s a great show that will get you going and keep you going!!!



Here are the teams we have so far, PLEASE come up with a team name that represents who you and your partner are. If you weighed in and paid and you are not on the list please email me.



Team Name:



Name/Weight: Leah Ward



Name/Weight: Nikki Isenberg







Team Name:



Name/Weight: Kerri Young



Name/Weight: Staci Harding







Team Name:



Name/Weight: Olivia Burgess



Name/Weight: Angela Elliott







Team Name:



Name/Weight: Marissa Murphy



Name/Weight: Bianca Paulina







Team Name:



Name/Weight: Dominique Gray



Name/Weight: Christa Stone











Team Name:



Name/Weight: Brandi Pearson



Name/Weight: Danielle Gajewski







Team Name:



Name/Weight: Brittany Marino



Name/Weight: Danielle Santiago







Team Name:



Name/Weight: Tammie McNamara



Name/Weight: Nicole Orton







Team Name:



Name/Weight: Tanya McCutchen



Name/Weight: Jose Rodriguez







Team Name:



Name/Weight: Rebecca Racine



Name/Weight: Brittany Wilson







Team Name: GTL



Name/Weight: Holly Gilbert



Name/Weight: Katie Kuhn







Team Name: Ole Ladies



Name/Weight: Monika Lindsay



Name/Weight: Mary Ann Buckes











Team Name: Team Jacob



Name/Weight: Melissa Santiago



Name/Weight: Kristy Contreras







Team Name:



Name/Weight: Yordan Estevez



Name/Weight: Janet Contreras







Team Name:



Name/Weight: Christina Conqer



Name/Weight: Maria Yaccucci





Team Name: Las Chicas



Name/Weight: Patricia King



Name/Weight: Myrna







Team Name:



Name/Weight: Keisha Newman



Name/Weight: Becky Mcfather







Team Name: We Win



Name/Weight: Rusty Montgomery



Name/Weight: Courtney Runte



Team Name:



Name/Weight: Katie Sailer



Name/Weight: Susan Sailer



Team Name:



Name/Weight: Patti Craft



Name/Weight: Elise Porier



Team Name:



Name/Weight: Susan Chesser



Name/Weight: Melanie B.