Wednesday, August 31, 2011

Nutrition SpotLight


I am going to start introducing you guys to some of the new products we are recommending at Samson’s. The first one is their Perfect Pack which contains NUTRILITE DOUBLE X® Vitamin/Mineral/Phytonutrient, NUTRILITE Concentrated Fruits and Vegetables, and NUTRILITE OCEAN ESSENTIALS® Balanced Health. The Perfect Pack features three premier NUTRILITE supplements to help you establish a strong nutritional foundation. If you’re not regularly consuming 22 essential vitamins and minerals, 10+ servings of fruits and vegetables, and one serving of ocean fish every day, the Perfect Pack will help you fill your nutritional gaps.


Perfect Pack
Benefits

NUTRILITE® DOUBLE X®:

• Provides more B vitamin support, B6, and B12 than Centrum Performance® and One-a-Day Energy® combined.

• Contains 12 vitamins, 10 minerals, and 20 natural plant concentrates that provide antioxidant protection and promote a full, healthy, active lifestyle.


Perfect Pack


NUTRILITE Concentrated Fruits and Vegetables:

• Offers 10+ servings of phytonutrients from fruits, vegetables, and plants in just two tablets.

• Contains a one-of-a-kind blend of phytonutrients, providing powerful antioxidant protection daily.

• Provides lycopene to promote prostate health, lutein to promote eye health, and EGCG (Epigallocatechin gallate) to promote circulatory and heart health.



Perfect Pack



NUTRILITE OCEAN ESSENTIALS® Balanced Health:

• Offers DHA* omega 3s to support memory, learning, and concentration.†

• Provides EPA** omega 3s to help protect nerves and keep blood flowing and joints moving.

• Adds up to the same amount of DHA and EPA omega 3s as in 15.75 ounces of ocean fish when three softgels are taken daily throughout the week.

 
Perfect Pack

Tuesday, August 30, 2011

4 Tips to Help Break Through a Weight Loss Plateau

Q: What can be changed to my diet/exercise now that my body has plateau at a certain weight?

A: Without knowing exactly what your diet consists of I can give you a few specifics that you might not be doing right now that will get your body back in weight loss mode.



Tip #1- Eat more green leafy veggies and cut out fruits. The green leafy veggies will provide you with the extra fiber and nutrients you need to jump start your metabolism again. Cutting out fruits is hard for some people but once they do they see their weight drop significantly. I’m not saying fruit is bad for you but it does contain a lot of sugar even if it is “healthy” sugar it spikes your insulin and makes you more sensitive to storing fat. If you have to have sugar the best time to have it is right after a workout were you want your insulin spiked so your body can replenish its glycogen stores which will help in the recovery of muscle soreness.



Tip #2- Fluctuate your caloric intake. This one is pretty simple but it is often over looked. The days you work out you want more calories the days you don’t work out you want less. Pretty simple right, try to shoot for 700 calories less than your bodyweight times 10, so if you weigh 200lbs your normal caloric intake to maintain that weight is 2000 calories, so 700 less than that is 1300 calories on your days off from the gym. The days on you want to go up 700 calories.



Tip #3-Try using an all-natural fat burner like the one found at Diet Supplements or a green tea extract. This will help your body speed up your metabolism and increase your resting body temperature, which increases the rate at which you burn calories as well. This will also give you a little boost of energy as well.

Tip #4- Try and consume most of your carbohydrates in the morning and then slowly taper off as the day goes on. I usually consume 100grams of carbs in the a.m. and then by the night time I am at zero carbs. This helps give you energy throughout the day and your body burns more fat this way as well, because the fewer carbs you consume around night time the more GH your body produces while you sleep, this extra GH helps the body burn fat and add lean muscle.



Try these 4 things Brandi if you’re not already doing them and let me know how it works. Also be on the lookout for Samson’s 30 Day Rapid Fat Loss Program, which will help you out on your weight loss journey.

Monday, August 29, 2011

Coming Soon Samson's 30 Day Rapid Fat Loss Program




How to Stay Fuller Longer and Speed Up Your Metabolism

Q: Why is it so important to eat 5/6 meals a day when working out and trying to build lean muscle? It's hard to wait 3 hrs and not be hungry, What tips do you have for staying fuller, longer ?

A: Meal frequency is a huge part to your success when trying to lose weight. First let me explain why 1-3 meals a day is absolutely horrible and why it works against your weight loss goals and actually does the exact opposite and makes you put on weight.

Our bodies natural instinct is to preserve life and in order for it to do that thousands of years ago it had to store food as fat, due to the scarcity of food at the time your body never knew when it was going to get to eat again so it had to store the fat in order for it to survive the wilderness. Now thousands of years later we are extremely pissed off and grateful for it at the same time, because now our body tries so hard to keep us fat for survival purposes. So when you eat 1-3 meals a day and they are smaller meals or larger meals it doesn’t really matter, your body goes into starvation mod which is not what you want. Once it goes into this mode it will start to store everything you eat as fat because again it doesn’t know when the next meal will be. By eating this way you create scarcity in your body and your body in turn makes you fat.

Now when you eat 5-6 small meals a day every 2 ½ to 3 hours your body gets a schedule going and it knows its going to be fed every 2-3 hours and not at some random times throughout the day. This will make your body more readily to digest food and get all the nutrients in and all the junk out a lot faster, this is because your metabolism speeds up when the meal frequency is regular throughout the day. The more your body gets to eat throughout the day on a consistent basis the more proficient it becomes at breaking down food for energy and getting rid of any junk or negative products you put in it.

Hunger is a good sign because it means you metabolism is in warp speed and its digesting your food fast. Remember it’s a diet you will get hungry from time to time. To help with the hunger you need to find foods that take longer to digest and you can do this by looking them up on the glycemic index, foods such as brown rice, sweet potatoes, and oatmeal take longer to digest therefore give you that feeling of being fuller longer. You can also throw in some green leafy veggies as well which will help as well. You want to look for foods in the low glycemic index column of 55- or less.

Let me know how this works for you and be sure to pick up Samson’s 30 Day Rapid Fat Loss Program which will be released any day now!!!

Sunday, August 28, 2011

Choose to be Great

How many times do you find your self saying this is my week to start, a new diet, a new exercise program, a new life? You say it every week and nothing ever manifests. Why? Why can't you commit to changing your life, why can't you start this week, why are you afraid of change, why are you scared of criticism, why do you let other people dictate your life? You are more powerful then you think, you are capable of great things, you can change your life today why start tomorrow? This is your week to answer all those WHY questions, answer those questions and YOU will be in charge of your life no one else never ever again. Whether you can to my gym or someone else's I don't care but just quit making excuses and get out there and do something with yourself to get better every week, every day, every hour, every minute, every second.




Let's start the week off right boot camp tomorrow at 5:30am, 5:30pm, or 6:30pm.

Saturday, August 27, 2011

Chandler Marchman Interview for Samson’s S&C


Q: Tell the readers a little bit about your background.

I am a former baseball player that fell out of love with baseball and IN LOVE with myself!!! Just kidding…I was a baseball guy, but my shortcoming in the talent department led to my irrelevance in the sport! Part of that I attributed to my lack of proper strength and conditioning when I was active in the sport. Because I didn’t want any promising athlete to have accessibility to good training to be his limiting factor, I went to the University of Florida to study Exercise Physiology and educate myself on the finer points of developing a power athlete.

It’s a longer story than that, but that’s the abbreviated G-Rated version of it…I’ll spare you the other details!

Q: You own a Gym in Tampa called Elite S/C or the Man Cave. What kind of training do you guys do their? What kind of clientele do you cater to?

On paper…it’s Elite S/C…in the hearts of all of my SWOLEdiers…it’s the MAN Cave!

We implement a version of the conjugate method called the Elite Method for the Meat Headed. It’s got its roots in the Westside method and has been producing some great results for myself and all of my SWOLEdiers.



Given the fact that my program focuses on getting you strong, jacked, ripped, explosive, and hella conditioned, football players and dudes that want to try something different while training in a fun and challenging environment. I gotta be honest though, even our athletes have the tendency to focus on aesthetics as their chief motivator though. Gotta impress the ladies, right?

Q: Most of my readers are women trying to burn off fat, would you train them any differently, than your male athletes or do you keep you main philosophy the same? What if they say they don’t want to get bulky or look like a man, what would you tell them?

Absolutely not! This is one of the most frustrating myths in the fitness industry. And its been manifested by all of these magazines that are put out on newsstands that demonize weight training based on their uneducated hippie gurus. “Don’t lift weights…that’ll make you big. Do yoga so that you’ll lengthen your muscles”. You mean to tell me by holding some goofy and ridiculous pose you’ll actually be able to bypass your genetic makeup and look like that cover model? I think it’s funny they never show the chubby vegetable loving yoga instructor in those pics. Wonder why?

So how do I deal with women? I get them to do the same program that all of my men do. I will cater it to their abilities, but ultimately that has absolutely nothing to do with the fact they are women and everything to do with their training level.

If they say they don’t want to get bulky I calmly explain to them that they lack the genetic makeup to become as big as men do and that given our training protocol they could expect accelerated results that they would not get doing anything else.

If they still don’t conform to my methods, they get referred out to someone else that is willing to train them. Ultimately, I have a no compromise rule, and I won’t break it for ANYBODY!!!

Q: Your Brick Shit House Training are designed to burn fat and add lean muscle, what does it consist of and how often do you program it in?

We program them in the middle of our week (once per week) as a way to, like you said, build and/or maintain muscle while burning fat. It’s a great way to really jack up the resting metabolic rate and is definitely more entertaining than regular “cardio”. The way we do it is in a circuit format that utilizes both bodyweight and strongman movements.



Q: In your quest to stay lean and strong how important is diet to you and could you give a breakdown of what a day looks like for you diet wise?

Diet is extremely important! I always tell people that what you do OUTSIDE of the gym will either maximize or minimize the results you get from the work you do INSIDE the gym.

I’m someone that has grown up with a great appreciation for food though, so I’m a big proponent of the fact that in order for you to have success with a sound nutrition plan, you need to make it a realistic approach.

For me, I eat well rounded meals throughout the day (every 3-4 hours). I say well rounded because I feel that balance is what’s missing in so many peoples diet today. I make sure I have a lean source of protein, a good source of fiber (fruit or veggie) and a more energy sustaining high fiber carbohydrate with each meal. The simple principle I follow is that I eat for what I’m preparing to do in the next 3 hours. If I know I’ve got an intense workout in the next 3 hours, I’ll make sure that I have a meal that has a bit more carbohydrates than in any other meal in the day. After that training, I’ll make sure I taper down the amount of carbohydrates. Simple as that.




Q: We have a 5:30am boot camp and a lot of my clients need a boost of energy in the morning, can you give them details on your energy protein shake I’ve seen you talk about?

I’m not a huge supplement fan, so I refuse to drink any energy drink or pre-workout drink. That said, I do see the value of pre-workout nutrition, so I started making the “Blue Collar Pre-Workout Drink”…Coffee, protein powder, honey and splenda…It’s delicious, it’s cheap, and it works!!!



Q: What is the key ingredient to getting lean and staying lean? The number one thing that your client must do to achieve the body they want?

It’s not one thing…it’s a multitude of things. You need to train right, eat right and sleep right on a consistent basis. If I HAD to define one thing though…training intensity. If you don’t have that one element, don’t expect any results that will turn heads…

Q: What is the best type of cardio and style of workout to lose fat and put on lean muscle?

Without a doubt it’s circuit training that utilize compound exercises. Quit the elliptical and the distance runs!!!

Q: Does Zebra Striped pants count as equipped lifting or is it just the awesomeness of them that give you extra strength?

100% equipped. Nobody wants to fail wearing those bad boys! So the fear of failure and the harnessing of their awesomeness goes a long way to give you artificial enhancement on whatever lift you are attempting.

Q: What is your definition of an American and why are we as a society so feminized these days?

An American is an individual who lives up to the ideals and principles of which this great nation was founded on. That includes pride, self respect, dignity, honesty, work ethic and a vision for a better future in which you apply all of these principles.

Our society has become feminized to a large extent because we have been conditioned to feel like that is what is acceptable these days...Men aren’t supposed to be soft spoken pacifist who are equally as unable to speak their mind freely as they are to pick up heavy objects. We were meant to have a backbone, speak our mind, and be the strong minded and strong bodied creatures that get everything from life. Not the weaklings that sit on the sidelines and watch hopelessly as our dreams pass us by. What we need is more people to stand up and declare that our dwindling state of MANhood is unacceptable. We need leaders to take action and man the front line!

Q: When filming your Swole Sister’s series was it awkward spotting Julius for squats?

There is nothing more uncomfortable than spotting a huge gorilla like Julius from behind.


Q: Why do the Gators suck so much and the Seminoles are so much better? Any thoughts?

I’m not sure. Drew Weatherford just became a member of the MAN Cave…perhaps I can ask him (Sorry Drew…had to)

In all seriousness though, it’s about time FSU became relevant again. It took a lot of fun out of the rivalry when Florida was beating them so badly.


Q: You have an eBook coming out could you give our readers a little more detail on both of those? Where can my readers go to find out more about you and your gym?

Well, currently I’m just using my membership site to act as a living-breathing version of my eBook. It was just launched on August 21st and is doing quite well. Because there has been a lot of interest in the training system I have developed, The Elite Method for the Meat Headed, I had to create a way for people to see not only what we do on a daily basis at the MAN Cave, but adequate substitutes for implements they likely do not have and instructional videos that outline proper form for each lift.

Here’s the link in case you wanted to join the revolution!!!

http://www.marchmanstrength.com/team-swole-patrol.html

That said, I WILL be developing and launching the Elite Method for the Meat Headed soon enough. So stay tuned!!!

(YouTube) http://www.youtube.com/goEliteSC

(Blog) http://www.teamswolepatrol.com/

(Facebook) http://www.facebook.com/GoEliteSC

(Twitter) http://www.Twitter.com/GoEliteSC

Friday, August 26, 2011

5 Rewards of a 5K

Have you ever considered running a 5K? The benefits may surprise you.

A 5K race is 3.1 miles, the perfect distance for beginning runners. It's a realistic, attainable goal that's fun and satisfying to achieve.

Here are 5 rewards you will reap:

1) Tone Your Legs:
Runners have awesome legs. Muscular, toned and tan. Training for a 5K will get you on pace for your own set of lean limbs.

•Calves: Not the easiest muscle to tone in the gym, but these lanky muscles are quickly toned by running. A proper runner's stride has your foot landing in a rolling motion, heel to toe. As you push off with your toe, feel a firm contraction in your calves. Push your calves to the limit by running in sand or gravel. No Thumping! You know your stride is stiff when you hear a thumping sound with each step. When you lightly roll your foot from heel to toe, you take pressure off of your lower back. Remember, thumping feet lead to a sore back.
•Glutes: Running is a great way to firm up your glutes. To really raise your glutes take your training to the hills or do bleacher runs.
•Thighs: Who doesn't want slimmer thighs? Running does wonders for shaping and slimming your thighs, right where it counts.

2) Support A Cause

By participating in a 5K you get in shape while supporting a cause. Most 5K races are put on by charities or non-profit organizations. Many times you have the opportunity to raise funds and community awareness through your involvement.

3) Flatten Your Abs

Running burns a massive amount of calories. This means you'll find your body quickly morphing into that of a lean athlete. Don't over-compensate the extra calories burned by eating too many carbs. Manage your portions to reap the most belly shrinking benefits.

While running is an amazing way to transform your body, running alone won't deliver complete results. Resistance training is an equally important part of the equation. With resistance training you get:

•Raised Metabolism: Resistance training raises your metabolism for an extended period of time, even after the workout is finished. This means more calories burned. Also resistance training adds muscle to your body, which raises your resting metabolism to burn even more calories when you aren't exercising.
•Upper Body Muscle Tone: While running is great for adding lower body muscle tone, it won't do much for your upper body. With resistance training you target the muscles of your upper body to create a symmetric physique.
•Muscle Confusion: With resistance training there are endless variations of movements you can do in order to keep your muscles guessing. Never allow your routine to grow stale by doing the same motions over and over again.

4) Make New Friends

Athletic endeavors are a relaxed way to make new friends and form connections within your community. Join a local running group to assist your training or start your own group of 5K hopefuls in your neighborhood. Your group could run the 5K together for support. Who knows, you may make new friends for life.

5) Start A Habit

Although you may find it hard to believe, especially if you haven't yet run your first 5K, racing is addicting. The satisfaction of accomplishing your goal, along with the exciting changes in your body, will likely lead you to another race. It's not farfetched that you'll build your training up to run a marathon.

Running is great, but as we touched on above, resistance training is essential for achieving outstanding results. The best way to get into amazing shape is with a challenging and dynamic exercise routine.

Call or email today to get started on your own exercise program that will lead to more rewards than you ever dreamed of.

5K Success

Here are 3 tips to ensure that your 5K goes great.

1.Consult your Doctor. You should always check with your doctor before beginning a new exercise routine, and training for a 5K is no exception. Once your doctor gives you the green light then jump in with your training.

2.Train Smart. Gradually increase your mileage over a few weeks or months. Start by running for 10 to 15 minutes and then slowly increase to a full 5K.

3.Stay Hydrated. It's always important to keep your body properly hydrated, especially when your activity level has increased. Drink water before and after reach run, and throughout your day.

Thursday, August 25, 2011

How to Get Back to your Pre Mommy Body


I get a ton of emails about how to get rid of baby fat and if it is even possible to do it. The short answer is YES it is possible. The hardest thing that comes into play is staying motivated when the skin doesn't tighten up as fast as you want it to or if you just can't seem to move the scale.

Staying motivated seems to be the absolute hardest thing for most people to do. The best way to stay motivated is to have goals and consequences. You want to set a huge long term goal and let it be known for all to hear about and see, this will help keep you accountable, because people love calling you out from their couch while the are eating chips and drinking beer.

After you make your long term goal you have to set a consequence if you don't meet something you absolutely would hate to do, like let your husband have a poker night and you have to wait on him hand and foot, something like that just pick it and let that motivate you to stay on course.

Now you have to set smaller goals the brain and the human body work best in 21 day segments when it comes to things like this and it takes 21 days to formulate a routine. So for your first mini goal I would NOT cheat on your nutrition plan for 21 days. It takes the brain 21 days to reset itself and create a new habit. When you want to make a change don't tell yourself that you are doing it for life, tell yourself that you are going to try it for only 21 days. Now, when you have completed this for 21 days your conscious mind has the choice of stopping it or carrying on, or so it thinks. Your neural pathways have formed already and you will more than likely continue with your new habit, you will have seen the benefits along the way and your subconscious will want to continue if it has been beneficial.

This will be huge in your success, but again you need to make consequences for not reaching this if you slip up, same concept as before if you slip up you have to do something you hate to do.

Now after this is all said and done the number 1 thing you most do to keep you motivated is to reward yourself, have one gigantic reward at the end of your long term goal and smaller ones throughout the process. Anything you want if you make it to each of your goals then you deserve it. The worst thing you can do though is to treat yourself to a decadent meal because then your body will not know what to do it just spent 21 days turning everything around and now you put crap back in. Think of something different like a spa day or a trip somewhere.



It is more difficult to lose weight after having a baby only because of YOU. You are not your top priority any more so your needs are pushed to the back burner and because of that your body suffers. You need to know that it is perfectly ok to be a little selfish and to work out and do things; this mentality will keep you sane. You need to be prepared always with a kid, you need to have your food ready the night before, you need to set aside some time to take a nap and catch up on your sleep, and you need to set time aside to make it to the gym for at least an hour. Even if it means waking up earlier and getting down to a Samson's early morning boot camp in Port Saint Lucie. There is nothing that happened to your body that makes it more difficult to lose weight you just put yourself on the back burner for a little while, but now its time to take charge of your life and make a positive change for yourself and your family. Eat every 2-3 hours and make sure it is healthy, be prepared for the worst case scenario, make it to the gym at least 3 times a week, make sure you do something active everyday for at least 30-60 minutes, try to cut out carbs after 3:00pm, and try to get everything on a set schedule, and always have a back up plan because I know things can get hectic with kids.

A great book to help you get started is our new ebook coming it in a week. Samson's 30 Day Rapid Fat Loss Program make sure you check it out.

Wednesday, August 24, 2011

Port Saint Lucie Personal Trainer Figures it Out

Well maybe not “IT” exactly but I did figure out a way to have a client lose over 100lbs in a year and I really didn’t do anything. Here is the story:






It was July of last year I think when I was training the summer football crew and getting them ready to go off to college, when one of the kids told me that there coach was coming in to train and check out the gym. I thought that would be a great idea there are way to many times that you see a coach not interact and train with there players and they become distant and can’t connect like they should. So the next day this man comes to the gym and he was out of shape and wanted to get back into his playing days shape and he wanted to train with his guys so I let him and he was doing really well for his first time, until the end of the workout. I had him finish up with some abs and because it was his first day I decided to let him skip the conditioning, but he insisted on doing it.



I told him go right ahead but he didn’t have to because he was done, so the kids were doing the battling ropes that day and he jumped on them for the full 60secs and killed it and I thought wow this guy has a lot of heart. Next thing I know I see him walk across the blue mat and before he could make it outside he puked everywhere and I mean everywhere. It was in his hair, his beard, and it even got on a few of the football guys. He was done for the day and probably forever with the gym.



I could have been a dick to him and make him clean it up and make fun of him and so could all the other football guys, but they didn’t and neither did I. You see I run my business like its my second family and all the people who are in it feel the same way so when someone is struggling or going through a rough time at the gym instead of condemning them we bring them up and encourage them. These young football guys were there for less than a month and they felt like family so I treated them like family and in turn they treated everyone else that came into that gym as family.



I see the same thing now with everyone who is at the gym. We are one big family who encourages each other and pushes each other to achieve their goals, sure we have some bad apples here and there but we get rid of them to keep our family tight. A few months ago I talked with Milton about why he stayed with us for so long and will continue to stay with us and he said it was because of that first day we made him feel like apart of a family. Most people never get the support they need in life and I know if I can give that to them then I’ve done my job. If I can create an encouraging uplifting community for them then I know they will reach their goals and have a great time doing it.



When anybody walks through the doors of the gym I go 100% for them and I actually CARE about them as a person instead of as a paycheck. I will always bring my best to the gym, even if sometimes my clients don’t, which is fine because it is my job to motivate. So for all you trainers out there if you want these types
of results all you have to do is actually give two craps about your clients and help them out. I love my Samson family and I thank God everyday for Him putting me in your lives and vice versa.

P.S. Be on the look out for our new eBook Samson’s 30 Day Rapid Fat Loss Program.

P.P.S If you are looking for a great way to relax your mind, body, and soul and to start feeling healthy again then check this out

Click Here!

Tuesday, August 23, 2011

4 Keys to Wieght Loss

Waking up this morning was one of the best feelings I’ve had in a while with the 2 new gyms under way it seems like everything in life is falling into place. This is a great feeling to have because it takes away all the stress in my life and everyone knows that with stress comes over indulgences to try and make you feel good. Everyone falls into this trap even me and when we get stressed out we eat and eat bad and eat a lot. Sitting down at the computer with my coffee in hand ready to blast this blog post everything just feels at ease, try your hardest today to keep everything in balance and try and get rid of any and all stresses. Remember you control your life don’t let others do it for because they will just bring you down.

Key Number 1, you guessed it, get rid of all the stress in your life or at least try to manage it better. With stress your body releases a hormone called Cortisol this results in a slower Metabolism, Cravings, Blood Sugar Levels, and Fat Storage. Higher levels of stress tends to make you store fat in your abdominal region and too much stress can also lead to metabolic syndrome is a combination of medical disorders that, when occurring together, increase the risk of developing cardiovascular disease and diabetes. It affects one in five people in the United States and prevalence increases with age. Some studies have shown the prevalence in the USA to be an estimated 25% of the population.

Here is a great source for learning ways to manage your stress How to Deal with Stress

You are in control most of the time of the people and things you bring into your life, if they bring along unwanted stress with them then it’s as simple as just getting rid of them.

Key Number 2 is to wake up early and be active. The number one way to burn off fat is to wake up in the morning and do something on an empty stomach whether its running, swimming, biking, or one of our boot camps. This early morning fasted cardio is a proven formula to burn off that unwanted fat and it will give you extra energy throughout the day. When you exercise your body release endorphins that will stimulate your body and give you added energy for the day. This morning exercise also helps to speed up your metabolism for the rest of the day which is key in weight loss. The reason you want to do this fasted is because your body won’t have carbs or protein to power it through the workout so it will go to its next source of energy which is fat, the more fat it uses the smaller your fat stores become.

Key Number 3 is to get 5-6 small meals in a day. This should consist of breakfast, snack, lunch, snack, dinner, and bed time snack. You should be eating every 2 ½ to 3 hours, this will help speed up your metabolism and provide you with energy for the day because every time you eat a well balanced small meal with carbs, fats, and protein in it then your body uses it for energy throughout the day the more readily it has this energy the more energy you will have. That’s why when you eat a really big meal you usually feel tired and lethargic that’s because you spiked your insulin and when you do that you get a nasty crash and you body tends to store fat more readily when your insulin is spiked. Also eating 2-3 bigger meals as opposed to 5-6 smaller meals puts your body in starvation mode. If your meals are sporadic and big your body is confused as to when it will eat again so every meal it will store more and more calories as fat so you can survive as a human being. That’s why we have survived for so many years because or body is great at storing fat, so why help it out.

Key Number 4 is to do something active and do it everyday. This is pretty simple but it is often over looked. You have to at least do something everyday, now the intensity at which you do it at will dictate how long it takes, but at least do something. If you decide to run stadium stairs you may only need to do that for 20-30 minutes, but if you decide to go for a walk/jog you may need to do that for 60minutes. I recommend for fat loss purposes is to do a boot camp Monday, Wednesday, Friday and group training Tuesday and Thursday. On the weekends since your time will be freed up a little with no work you can go for the longer walks or bike rides but be sure you do something on both Saturday and Sunday. It seems the weekends are the hardest days to exercise but seem to be the best days to pig out; you have to reverse the rolls in order to achieve your weight loss.

I hope you take these 4 Keys to Weight Loss into consideration the next time you decide to change your lifestyle up. They will deliver you the results you want so you’ll finally be able to change your lifestyle instead of going on a exercise fad for a month with no results.

Monday, August 22, 2011

HUGE Anouncement

We have some huge news for you guys; first off I would like to thank all our clients for coming to the gym and supporting us. We treat everyone at Samson’s like family and we couldn’t be happier with were we have come in the last 2 years. We’ve grown so much over those 2 years that we are deciding to move locations to a bigger and badder location. Our gym right now is 2500sqft and it will now be 4000sqft and it will be located off of Lake Whitney by Mets Stadium and ATT PSL. This move will be made in the upcoming weeks and as soon as I have a date we will let you all know but we are shooting for September 4th. Also we just ordered our equipment for the Stuart/Palm City gym which is still on course to open in Oct. This is going to be a great year at Samson’s, thanks guys for everything!!!!!

Boot Camp Vs Human Body: The Battle for Ultimate Weight Loss


The great thing about our boot camps is that they are never the same workout twice we offer so much variety that your body can never adapt to the training stimulus. This is extremely important to help prevent over training and a lack of results.

You’ve heard people talking about how they are plateauing in their workout program or that they just can’t seem to lose that last 5lbs, well its because they keep doing the same thing over and over expecting different results, this is the definition of insanity and you will go insane if you keep it up. You have to constantly change your training stimuli in order to receive the results you are looking; the human body’s main job is to maintain homeostasis so it is fighting against you in every way possible so you don’t change. That’s why it is so hard to lose that last little bit of fat or to start a diet and stay with it. Your body is afraid of change, it has to be because that’s how we survived for so many years, because when we get cold our body turns the heat up so we can get back to our regular temperature or when its too hot our body sweat’s to cool us back off. This sucks but it is also great as well, as I tell my clients just diet hard and get down to your desired weight and than your body will try its hardest to never let your weight go back up because it is trying to maintain homeostasis.




That is only if you do it the right way and not the crash diet way. If you do a crash diet it will work at first because you are changing you entire routine up and putting a ridiculously low amount of calories in you. This is not only dangerous to your health but as soon as you quit your 3 week crash diet the weight seems to just creep right back and usually more because you’ve starved your body and it wants to store fat because it does not know when it will get to eat again.

You always want to shoot for a weight lose goal of 2-3lbs a week if you are 220lbs or less and if you’re bigger than that then 3-5lbs is fine. Basically you have to switch things up in order to see the results you want and to trick your body into allowing you to lose that weight. Try to never do the same thing twice and you will continue to see progress. That’s why boot camp training is so effective because you are constantly introducing new training stimuli and you’re body never gets a chance to adapt to it, so not only does the weight come off, but more importantly the fat comes off.

Sunday, August 21, 2011

Pro MMA Fighter & New Samson Personal Trainer Phil Daru



Q: Tell the readers a little bit about your background.

A: My name is Phil Daru but most people call me Bam Bam I am a professional MMA fighter under Din Thomas and American Top Team, I’m also a former division 1 collage football player for Alabama State, I have been apart of the fitness and athletic world all my life and I currently have my own diet program for athletes or anyone trying to get healthy I named it Daru Diet, I am originally from Fort Lauderdale, Florida and I have now been living in Port Saint Lucie for 3 years I am a very determined and hard working person and I demand the best out of not only my self but from the people I work with, I have an associates degree in sports science and am currently working towards my bachelors in sports medicine, I am also a certified sports nutritionist and kickboxing instructor. I've been training and coaching people since I was a freshman in high school I used to run our strength and conditioning program for my football team at the age of 14. I commit myself and my time to whatever I have to do and will not stop until it is fully accomplished.

Q: How long have you been fighting for? What is your biggest strength when it comes to fighting?

A: I've been fighting MMA for about 3 years now I did Kempo Karate when I was younger and I was also an amateur boxer all thru high school and college, My biggest strength when it comes to fighting is my athleticism I feel like no one that steps in the cage with me is as fast or as strong as me, my power and agility are unmatched.

Q: I heard about this Daru Diet you are doing is getting tremendous results, can you give a brief example of what it entails?

A: I started the Daru Diet when one of my teammates and best friend on my team Rock Georges needed to cut 30 pounds before his next big fight at 155lbs Rock came to me on a Sunday and told me he weighed 184lbs and weigh ins were on Friday without even thinking I told him no doubt I can get u down it's not a problem so needless to say with strict dieting and a water reduction I got Rock down to 154lbs the night of weigh ins and I did it the right way he felt great the next day and fought well, since then I started getting calls from everyone wanting me to work on there diet, I tell people that it's not just a diet but a complete life style change, I make sure my clients and athletes are getting the right amount of nutrients and vitamins to help there body become the healthiest its ever been, No gimmicks just the right foods at the right times for proper micronutrient and macronutrients balance.

Q: In your quest to stay lean and strong how important is diet to you and could you give a breakdown of what a day looks like for you diet wise?

A: I am an absolute believer in dieting and eating right if you are not putting the right foods in your body then it doesn't matter how hard you work out you won't get the results you are looking for. I make sure I get enough protein and carbohydrates to fuel me for my training I also make sure I get plenty of fiber through green vegetables I also drink at least 1-2 gallons of water a day for adequate hydration I try and stay away from sweets as much as I can. I never go above 20 grams of sugar a day if anymore I will begin to put on belly fat and that's definitely not what I want.

Q: How do you have the energy to train MMA, strength training, and training your clients, is there something you take for energy or is it in you diet or sleep?

A: I have the energy to take care of all of those things because I make sure I get at least 7-8 hours of sleep and keep a lot veggies in my meals. This give’s my body the nutrients to with stand the high demand I put on my body on a daily basis.

Q: What is the number one thing that your client must do to achieve the body they want?

A: The # 1 thing my client must do to achieve there goal is to be CONSISTENT.

Q: How has playing college football and being a pro MMA fighter influenced your training styles?

A: I love to train like an elite athlete because it keeps the workouts interesting. All of my clients will never do the same workout twice and also be able to do functional things better then they ever did before.

Q: You have to cut weight a lot of times for a fight, what is the most optimal way to do this without losing any strength?

A: I usually diet down for about 2 months and since I walk around usually at 180 lbs and fight at 155 lbs I diet down to about 168 lbs then I begin the weight cutting process I can cut 15-20 lbs of water in 24 hrs pretty easy so by the time the fight comes the next night I rehydrate my body back up to 173lbs

Q: How many days a week do you train and how does your split look?

A: My training schedule when I'm preparing for a fight is usually 3x a day sessions for 5-6 days a week that will consist of boxing, Bjj, wrestling, Muay Thai (kickboxing), and strength and conditioning at (Samson's) in between those times I'm training clients and working on their diets

Q: Do you have any thing coming up, next fight? Where can my readers go to find out more about you and your gym?

A: My manager is currently looking for a fight in October for me, if you want to contact me you can go to my website Daru Diet or email me at Darudiet@gmail.com, Samson S&C and Facebook me at Phil Daru you can also go to ATT PSL

HUGE Anouncement tomorrow and Pre Workout Nutrition

Question: and maybe others have this problem. Prior to working out this past year I was never a big protein person. I am having a hard time stomaching protein/protein bars. They make me feel sick. Is this just something that takes time for your body to get used to or is there something else I can be doing?

Answer: Thanks for the question Elyssa and I want you to know that you are doing awesome at the gym and you are going to look incredible for your wedding in a couple weeks, keep up the hard work!!! Now onto your question, Pre workout nutrition is widely discussed and debated upon amongst fitness pros. There are ways to do it if you want to put on size or a different way if you want to lose fat. People want to know what kind of protein bar to eat or what kind of fat burner to take or even what kind of protein shake to drink. Today I am going to tell you about pre workout nutrition for fat loss. First lets start with protein bars, NEVER ever eat them, if they taste like a candy bar then they are just as bad sometimes even worst. They put so much crap into those things so they taste good that it is not worth your time to eat, it is a step in the wrong direction for your diet. When looking for protein supplements make sure it is only protein, try to never have it with fat and carbohydrates added in it, it will be a cheap substitute for healthy fats and carbohydrates to add flavor. A great protein to get is Isopure 100 or Dymatize Iso 100, they have zero carbohydrates and fat, which is essential for a protein shake. Remember that these are supplements for fat loss I would much rather see you eat whole foods, but if you have to drink a shake try to add some natural fat burners to eat to give you a little boost. You can put in chocamine powder or a little bit of caffeine, be sure to start off light with these two so you can asses your tolerance for them.

Now for in the morning you would want to most likely eat whole food instead of a shake because the liquid from the shake sloshing around in you stomach is what makes you sick, if you have to drink a shake try to sip it instead of taking big gulps. Do this in a thirty minute time frame so it digests better and isn’t sitting in your stomach when training starts. For whole food I would recommend a whole wheat bagel with some all natural peanut butter, it will give you the calories and energy you need to make it through our boot camps and still aid in fat loss. Try that with some coffee and it is just like a fat burner and energy supplement in the morning. So you'll be burning fat and have extra energy to power you through the day.

Your first meal is crucial to starting your day out on the right foot. It inevitably sets the tone for how the rest of your day will go. That’s why you want to start it out right with a healthy meal and some early morning exercise.

I hope this gives you the information you were looking for and if you have any more questions about nutrition or weight loss be sure to ask and I will answer them here.

Dedicated to your Success,
Tony Montgomery

P.S. Huge announcement coming tomorrow afternoon that should put Samson's on the map even more. I can't wait!!!

HUGE Anouncement tomorrow and Pre Workout Nutrition

Question: and maybe others have this problem. Prior to working out this past year I was never a big protein person. I am having a hard time stomaching protein/protein bars. They make me feel sick. Is this just something that takes time for your body to get used to or is there something else I can be doing?

Saturday, August 20, 2011

Thanks to Michael Herb Photography

I'm normally not the guy that does a photo shoot but I could not pass up this oppurtunity. Michael Herb of Michael Herb Photographycame in yesterday to do a shoot of the gym and I must say that I was thoroughly impressed with him and his work. It was a good time, until he asked me to take my shirt off, it got wierd for a second but we moved past it. Him and his crew did a great job with everything and took some amazing pictures. i highly reccomend him if you are interested in doing a photo shoot. Here are a few pictures from yesterday and be sure to check him out at Michael Herb Photography











Thursday, August 18, 2011

13 Reasons to Exercise for Fat Loss

Let's face it, some days you just don't feel like exercising.





You get too busy, too stressed and quite simply too tired.

Here's a list of 13 of the top reasons to exercise. Pull out this list and read it when you're having one of those days.

1. To Prevent Disease
Exercise has been proven to reduce the risk of just about every single health problem known to man, from stroke to heart disease to cancer and osteoporosis. Exercise is also a great defense against type 2 diabetes, which is one of the most widely growing diseases of our time.

2. To Look Great
Exercise firms your body, improves posture and even makes your skin glow. Looking your best is a wonderful result of regular exercise.

3. To Lose Weight and Keep It Off

Exercise burns fat and prevents future fat storage. If you want to have a thinner, healthier body, exercise is the answer.

4. To Have More Energy
Anyone who exercises regularly will tell you that they are more energetic, less easily irritated and are more peaceful.

5. To Sleep Better

Exercise boosts energy levels, but also wears you out. It makes you feel more vibrant during the day and sleep better at night.

6. To Age Slower
Exercise is one of the most effective ways to fight aging. When you age your body loses muscle and bone, while the loss of both are drastically reduced with regular exercise. Exercise also helps reduce inflammation.

7. To Relieve Back Pain
In most cases, the best thing that you can do for back pain is to move and strengthen those muscles. Consult your physician or physical therapist for guidance.

8. To Ease Depression
Exercise has been proven to reduce depression – sometimes even as effectively as medication. Just chalk this up as yet another amazing benefit to exercise.

9. To Reduce Aches and Pains

By strengthening muscles around your damaged joints you're able to use exercise to reduce joint pain and overall aches. Always consult your physician before starting an exercise program, especially if you have chronic joint pain.

10. To Stay Mentally Sharp
Exercise has been shown to improve memory and other cognitive functions, and seems to have a protective effect against dementia. A Harvard University researcher called exercise "Miracle-Gro for the brain."

11. To Enjoy Your Lifestyle
Whatever it is that you love in life – your kids, travel, sports, fashion - it is all more enjoyable when experienced in a fit and healthy body. Exercise so that you are able to enjoy all the great things in life.

12. To Reduce Sick Days

People who exercise regularly are 50% less likely to call in sick to work. A regular exercise program reduces colds and upper respiratory infections.

13. To Boost Confidence
Being fit, feeling healthy and having energy are all building blocks to having great confidence. There is no better confidence booster than sticking with a regular exercise program.

Regular exercise gives you so many amazing benefits, as you've seen from the above list.



Call or email me today to get started on the exercise program that will change your life forever.

Often Imitated

Hope everyone is having a great day; we had an awesome boot camp last night filled to the top with 33 people. It was crazy and we all had a great time, thanks so much for coming out through the monsoon.

This post will be fast and to the point

You ever wonder why there are so many fast food joints around, it’s because everyone saw the success of McDonald's and they wanted to duplicate it and earn off of their hard work. It happens in every industry, but I've never seen it happen to the extent as is going on right now in the fitness industry. They are so many fakes out there that try so hard to ruin a reputation or try to piggy back on other peoples success that they can't realize how bad they really are at what they do. Samson's is doing a teacher special, so let's copy and paste it word for word and charge $20 less and watch how the money comes rolling in. All I can do is laugh at this, one because they know their product sucks so they are offering it for less and two it is one of the most low life things I have ever seen. Oh and guess what they have a boot camp too, ha-ha I love the fact that they look up to our gym so much that they have to imitate us and do exactly what we do but at a cheaper price. You know the saying you pay for what you get and you will regret later when you go for the cheaper inferior product. This type of stuff blows my mind, but I absolutely love the admiration for wanting to be like us, but seriously do your own thing and quit being a cheap imposter.

Let the losers worry about losing because all we do at Samson's is win just look at our testimonials:
http://www.samsonstrengthconditioning.com/p/testimonials.html

Tuesday, August 16, 2011

Another Client Transformation and a Quick Recipe to Try


Rebecca Racine
From a very small age I was involved in sports. I was a gymnast and soccer player for 7 years and played basketball for 3 years. The last thing I ever had to think twice about was my weight. I graduated from high school in 2008 and that is when the active Rebecca came to a halt and the pounds started to creep up on me. I finally took a look at myself about 4 month ago and said, "What happened, this is not who I am nor who I want to be." It was time for a change but I knew a Gold's gym was not going to cut it for me. I knew I needed people to push and motivate me so I decided to try Samson's. The first couple weeks opened my eyes to how far I let myself go and things needed to change. I saw how much heart Tony put into his gym and training. This was when I told myself I want to have passion like that. I started coming to Samson's 5 days a week. Tony helped me completely change my eating habits, set me up with challenging training sessions, and taught me to find the drive and will power within myself to change my life. Today, 4 months later, I have found that passion. I am now a part of the power lifting team and I am proud of the way I look and feel. Thank you Samson's for believing in me!
















Spinach, Mango, and Red Quinoa Salad (with Chicken)












Crisp baby spinach blends with sweet mango, tender chicken and a sprinkle of red quinoa in this refreshing salad. Complete with your veggies, protein and wholegrain, this salad is a balance meal in and of itself.


Servings: 2

Here's what you need...

•2 cups baby spinach
•1 small carrot, shredded
•2 Tablespoons red onion, minced
•1/4 cup red quinoa, cooked
•1/4 cup ripe mango, diced
•1 cup cooked chicken breast, diced
•2 Tablespoons lowfat salad dressing (Newman's Own Low Fat Sesame Ginger Dressing)


1.Place the spinach, carrot, onion, quinoa, mango, and chicken in a medium bowl. Toss with dressing.


Nutritional Analysis: One serving equals: 248 calories, 4.7g fat, 301mg sodium, 25.5g carbohydrate, 3.4g fiber, and 25.5g protein.



Monday, August 15, 2011

Mother Daughter Success Story


Kelly Diaz
I have had a membership at just about every gym in town. I've never been one to be "self motivated" when working out. Unfortunately that's the reason my memberships have not last. I have been a member of Samson strength and conditioning for a year now. At Samson, there is the comfort level that everyone wants in a gym. Everyone is welcoming and you don't have to worry about being judged. There is always someone motivating you; whether it is a trainer or another member. At almost any given moment you can hear someone being cheered on. The trainers personally get to know you and help push you to reach your goals. They are constantly striving to help you improve. Unlike other gyms, at Samson you are not just another "face in the crowd". Everyone feels just as important as the next.



Mary Ann Buckes
My daughter introduced me to Samson’s on New Years Day 2011. I remember questioning my sanity and thinking to myself "this is how I am starting off my new year?". I figured I would attend that one time and humor my daughter and that would be the end of it. Never in my wildest dreams did I ever think I would return. Yet here I am 8 months later and I look forward to my Samson’s experience each and every time I attend. I started attending Boot camp 1x weekly and I won't lie it was very challenging. When I first started attending I was very self conscience and embarrassed by my appearance. I put up a good front but my self esteem was low as well. But with the support and encouragement of Tony and his staff I began to challenge myself with each and every exercise I did. Tony and his staff helped me to realize I was the one who was limiting myself and that I could achieve any challenge presented to me. Boy isn't that a fact! There is no limit to what I can do now. I am currently attending boot camp 2x weekly as well as group training 2x weekly. With Samson’s staff help and support I have found myself again and am very proud of whom I am today. At 55 years of age I can actually say that I am stronger and in the best physical condition than I have been in 25 years. As an added benefit my health has greatly improved too. I can honestly say that I have begun to witness a wonderful transformation in my physical appearance. I have signed up for membership at other gyms, paid my monthly fee and never really go back. They are so impersonal. An interesting thing happens here at Samson’s that you don't experience at other gyms this is the first place where I feel a personal welcome every time I arrive. I am not a face with a membership card I have to swipe when I walk in. I am Mary Ann and I receive a big smile and at times a very big hug! The members here are so very friendly and everyone helps each other out. Whether it by showing how to do an exercise or encouraging each other on. I am very proud and grateful to be a member of the Samson’s family. Coming to Samson’s is an experience, you never know what to expect, who you are going to meet and you are always welcome. Words cannot express my appreciation for all of the help, encouragement, guidance and support. I am grateful and my thanks to Tony, Mike and the rest of the staff. I cannot wait to see where my Samson’s journey takes me next!!!

Sunday, August 14, 2011

Lost Over 100lbs in 1 Year






Milton Dames



Samson Strength Conditioning has changed my life. I dont even want to imagine
how much weight I would have gained if it wasn't for this gym. I walked into this gym
weighting 363 pounds, possibly more. My first day was ridiculous, I threw up
everywhere from being so out of shape. The exercises were worth it, and were
exactly what I needed. The workouts were difficult and exhausting, but the weight
was dropping so I couldnt complain. The progress I was making had me determined
to do more. I started coming three days a week, two days of personal training, and
one bootcamp. The gym started to feel like a drug to me, i became addicted to
working out. Samsons gym is somewhere I feel comfortable because everyone
there is humble and friendly works together giving words of encouragement
because they have goals of there own as well. We're like one big family. In
conclusion to me working hard for a year i've lost 100 pounds, and now down to 259
pounds, Yes im sexy now! I would have to thank my trainer Tony Montgomery for
everything. Pushing me and believing in me when nobody else would. I would
recommand Samson Strength Conditioning to anybody who's seeking a gym to
workout at rather your over weight, an athlete, Mother, Father, son, or even
daughter. Overall its been the best thing that has ever happen to me, but im not
done yet its work in progress. Give me just one more year and i'll be as ripped as Tony.
Thank you,
Tony Montgomery &Samson SC

Saturday, August 13, 2011

Special Announcement!!!

Hope you guys are having a great weekend; hopefully you can all make it out to the beach tomorrow because it should be an awesome day!!! Starting September 1st we are going to start a rewards program just like a credit cards rewards program. We will have certain tasks that will be worth points if they are done. We will give out prizes in 50 point increments and you can either cash them in or continue on to the higher point total. The higher the point total the better the prize. We will have a huge dry erase board posted at the gym with all our clients’ names on there so we can keep track of it all. If you redeem your points you will start back at zero and work your way up again. We are in the process of gathering the prizes and I would love to know what you guys want for prizes and we will do our best to get them for you.

Ways to earn points:
1 Point-
Post on Facebook and tag the gym in it.
Take a picture with your Samson shirt on out in town and post it on facebook
Write a review about the gym on Google, yelp, or yahoo local.
Repost stories from our blog on Facebook

2 Points-
Attend at least 3 boot camps in a week
Have 5 friends like our Samson Get Fit Boot Camp page (have them put “I was told about Samson’s by (Your Name)) in the news feed when they like it.
Have a friend request a free consultation
Bring your protein shake to the gym so you can drink it after the workout

3 Points-
Attend at Least 5 boot camps in a week
Bring a friend to the gym with you for our free week trial
Keep a food journal for a week and don’t cheat on your diet and then bring it in for me to see
Lose 3lbs in a week (weigh in at the gym 7 days later weigh in at the gym again)

5 Points-
Have a friend sign up for the gym
Lose 5lbs in a week (weigh in at the gym 7 days later weigh in at the gym again)

We will continue to find ways to add points, but this is it for now. We will have all the prizes set and in place before we start this on Sept. 1st.

The big announcement is that the 1st person with 200 points total will receive a free 5year pass to Samson’s. Good Luck to everyone and I hope to see you at the Cove tomorrow for some fun in the sun!!!!

Dedicated to your Success,
Tony Montgomery

Thursday, August 11, 2011

Peanut Butter & Jelly Makeover


Not all PB$J sandwiches were created nutritionally equal. It all depends on the quality of the ingredients that you use.

If you use white bread, corn syrup-filled peanut butter and refined sugar-filled jelly, the result would be a sandwich that will skyrocket your blood sugar, promotes fat storage and leaves you feeling hungry a short time later.

However, if you make this recipe, with sprouted grain bread, true peanut butter made from one ingredient: peanuts, and fruit preserves that are naturally sweetened with fruit juice rather than sugar, then the result would be a nutritionally dense food that would promote stable blood sugar levels and provide you with hours of sustained energy.

Your kids will love the fun twist of having their sandwich grilled and stuffed with banana slices!

Servings: 1 Here's what you need:

•Sprouted grain bread
•1 Tablespoon pure peanut butter (no added sugar or corn syrup)
•1 Tablespoon natural fruit spread (no added sugar or corn syrup)
•1/2 of a banana, sliced

1.Spread one piece of bread with peanut butter and the other with fruit spread. Line one side with the sliced bananas and sandwich it.

2.In a grill pan over medium heat, grill each side until grill marks appear and the sandwich is warmed.


Nutritional Analysis: One serving equals: 380 calories, 8.7g fat, 53g carbohydrate, 9g fiber, and 13.2g protein.


Wednesday, August 10, 2011

Cardio Samson's Style

As a personal trainer I have to figure out ways to make the workouts fun and challenging. Especially when it comes to cardio/conditioning. Training out of Samson's Gym here in Port Saint Lucie makes it alot of fun to try new things becuase we don't have access to your usual cardio equipment. We use sleds, prowlers, and circuits for our cardio and we do it all at a high intensity and at intervals or better known as HIIT. I will give a demonstration of a few exercise we do with each implement that will leave you gasping for air.

First up is the mighty prowler this has brought grown men to knees and has made more than a few people feel sick to their stomach, but this piece of equipment is by far the greatest piece of equipment ever invented for getting you in killer shape and helping you burn off tons of fat. You can use it for a variety of different exercise but at Samson's we really like these 3 exercises.



Around the World's- We have an empty prowler and our facility is about a 1/4 mile in diameter. We have our clients push it all the way around the building and then rest for 2 minutes add 10lbs to each side and then go again rest 4 minutes and then go one more time around with no weight on.

Prowler Suicides- We have our clients push the prowler 10yds out low handles and then 10yds back high handles and then repeat every 10yds until they get to 40yds. Hit about 2-3 sets of this and it will feel like your lungs are about to explode.

Prowler Races- We split the groups up into 2 teams and have them 100' apart from one another. They push High handles down and then turn it so there partner pushes the high handles back. Do this for a best of 5 series and add whatever weight you want on it. This competition will make them push the prowler harder than you've ever seen becuase nobody wants to be the guy who loses it for their team.




Next up are the sleds. These are great tools to use when you have newcomers becuase the exercises themselves do not make the person sore but it will give there lungs and body a killer workout. You can use the sled for a variety of upper body and lower body exercise. Here are a few that we use regularly at Samson's in Port Saint Lucie.

Sled Rows- You will load up the sled with 1-3 plates depending on the strength of the individuals and have them row the straps or bar to theri chin and then backpedal as fast as they can until the strap tightens up and then do it again. Do this for about 100' for 4-5 sets.

Duck Walks- This is a great exercise for building your butt and hamstrings. You just load up the sled with 1-3 plate. After that you will hold the straps between your legs and bend over as far as you can, so you chest and face are facing the ground. You will then take as big of a step as you can while face down and continue to do so until you reach your destination. Try this for 3-4 sets of 200'.

Sled Sprints- The last one is the simpilest one but it is the deadliest one for your cardio. Put a plate on the sled (never do sprints with aheavy sled), then loop a belt through the straps and secure the belt tightly around your waist. After that just take off running for about 50' rest 30 secs and then repeat for about 20 sets.





The last one we use at Samson's all the time is circuit's, complexe's or medley's. This is very simple to do and extremely effective. All you do is take a couple of exercises roughly 3-5 and set them up before you start. Be sure you pick a weight you can do reps with for at least 30secs. After you have everything set up you will get a timer out and set it for 30sec intervals. You will run through this circuit for 5minutes and then rest for 2 minutes and then just repeat for 2-3 rounds. Here are a few we like to do at Samson's.


Posterior Chain Complex- Kettlebell swings, Band Good Mornings, DB Box Squats, Walking Romanian Deadlifts, and Leg Curls.


Toning Up the Abs- Med Ball Complex- Grab a medball and you exercises will be performed with it the whole time- V Sits, Alternating V Sits, Toe Touches, and Spread Eagle Sit Ups.


This next one is little different but still extremely effective.


DB Complex- This was taking from Joe DeFranco up in New Jersey. Grab a DB and clear some space around you you will perform these in descending sets, so the first set you do 10 reps of everything then the next you do 9 reps, then 8 and so on until you want to stop.



So there you go a little Samson's twist on your regular boring cardio. Enjoy!!


Stay at Home Parent Special


I've gotten alot of emails about from you stay at home parents wondering when you will get a special offer, well here it is:

I hope everyone is having a great day today. I want to take the time to say how awesome it is that you are a stay at home parent, I know from experience how hard it can be and how it sometimes feels like there is no escape. We want to provide you with this escape from your daily grind and give you chance to let off some steam, so we are offering a HUGE discount to all stay at home parents who want to join our gym. It will consist of 4 days a week of group training, all of our boot camps, one-on-one nutritional advice, cardio plan, and a free Samson t-shirt. The times for the group training will be from 11:00am-12:00pm or 12:00pm-1:00pm on Mon., Tues., Thurs., and Fri. The only thing I ask you to do before you make up your mind on whether or not you want to do it is to come and try it out for the first week absolutely free. We will only be taken the first 12 people who take action and sign up for this deal, so reserve your spot now because they will fill up fast. The free trial week starts August 25th and ends Sept 1st.

Please email me at info@samsonstrengthconditioning.com for any further questions or to reserve your spot today.

Dedicated to your Success,
Tony Montgomery
Personal Trainer Port Saint Lucie

Monday, August 8, 2011

Back to School Special


I hope everyone is having a great day today. I want to take the time to thank all you teachers for what you do. I am a parent myself and I know how invaluable your efforts are to my kid’s future, so thanks for the hard work you put into your job. To show our gratitude for how awesome you are we are offering a HUGE discount to all teachers who want to join our gym. It will consist of 4 days a week of group training, all of our boot camps, one-on-one nutritional advice, cardio plan, and a free Samson t-shirt. The times for the group training will be from 4:00pm-5:00pm or 4:30pm-5:30pm on Mon., Tues., Thurs., and Fri. The only thing I ask you to do before you make up your mind on whether or not you want to do it is to come and try it out for the first week absolutely free. We will only be taken the first 12 teachers who take action and sign up for this deal, so reserve your spot now because they will fill up fast. The free trial week starts August 25th and ends Sept 1st.

Please email me at info@samsonstrengthconditioning.com for any further questions or to reserve your spot today.

Dedicated to your Success,
Tony Montgomery

Thursday, August 4, 2011

Savory Broccoli Rabe


Here’s a delicious way to dress up broccoli rabe. Broccoli rabe is a non-heading type of broccoli with long thin leafy stalks that's topped with small florets. It’s packed with vitamins A, C and K in addition to potassium, iron and calcium. It also contains phytochemicals that fight cancer and improve your overall health.

Servings: 6

Here’s what you need:

•3 Tablespoons pine nuts, toasted
•2 bunches broccoli rabe, stems trimmed
•1 teaspoon olive oil
•3 garlic cloves, minced
•1/4 cup kalamata olives, halved
•dash of freshly ground sea salt
•Juice from 1 small lemon


1.Place a steamer basket over a 3 quart pot, filled with water up to the bottom of the basket. Bring the water to a boil, add the broccoli, cover and steam for 3 minutes. Immediately drop the broccoli into a bowl of ice water. After a few minutes drain the broccoli and set aside.


2.In a large skillet warm the olive oil over medium heat. Add the garlic and saute until golden. Add the broccoli, olives and salt. Saute for another 5 minutes until tender. Remove from heat, place in serving dish, sprinkle with pine nuts and toss with lemon juice.


Nutritional Analysis: One serving equals: 58 calories, 4.4g fat, 3g carbohydrate, 7.1g fiber, and 2.5g protein.









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Wednesday, August 3, 2011

Bridging the Gap

Jon Gabriel was stuck.

At nearly 410 pounds, he had tried every diet imaginable – with no luck.

No matter what approach he took to lose weight, his body would fight him, and he would inevitably end up heaver than before.

Then one day he had a light bulb-over-the-head "ah-hah" moment: His body wanted to be fat, and as long as it wanted to be fat, there was nothing he could do to lose weight.

If you've struggled for any length of time with weight loss, then you know the frustration that Gabriel felt in that moment. He was at war with his body.

In the two years following Gabriel's "ah-hah" moment, he lost over 220 pounds naturally, without surgery or counting calories. His incredible journey is recounted in his book The Gabriel Method.

One of the key components to his success was that he identified and addressed the mental and emotional reasons that his body felt safe being overweight. Once these issues were eliminated, the weight began to fall off.

The Real Reason You Can't Lose Weight
According to Gabriel, your body wants to be fat anytime it decides that being fat is the best way to keep you safe. Once your body understands that being thin is the best way to keep you safe, your body will want to be thin and the weight will fall off.

This all ties into our survival instincts to protect us from starvation, freezing to death or being eaten.

In our modern world you have different worries than being chased by a lion, but even modern stress about paying your bills create the exact same chemical signals that are produced when you are starving or freezing. This convinces your body that you need to be fat in order to be safe.

When you approach weight loss from the outside in, you overlook mental and emotional threats that can confuse your body into thinking that being fat can help keep you safe. Here are four such threats:

1.Fear of Scarcity: When you spend your time in fear that you don't have enough money then you send a message to your body that resources are limited. The only resource that your body recognizes is food – and storing fat is how your body saves up.

2.Emotional Obesity: At a subconscious level you may have the association that being fat makes you feel safer, or that it is serving another emotional need. In this case your body is simply trying to protect you; it is making you feel safer emotionally.

3.Mental Starvation: Though your body only recognizes physical starvation, you can also be suffering from emotional or mental starvation. This could be a desire for love, joy, fun, intimacy, or a deeper spiritual connection. Any mental or emotional longing can send the same chemical signals in your brain that physical starvation causes.

4.Dysfunctional Beliefs: If you believe that you were meant to be fat, or deserve to be fat, or if you view weight loss as impossible, then your body will obey by refusing to lose weight. Change your dysfunctional beliefs first and then weight loss will become simple.
Exercise was a big part of Gabriel's remarkable weight loss journey. Once he broke through the mental and emotional reasons for his obesity, his body craved activity.

Are you ready to begin your weight loss journey? I'm here to help.

Call or email today to get started on a program that will transform your life forever – just like Gabriel.

Monday, August 1, 2011

2 Year Anniversary


Today is our 2 year anniversary and I just wanted to show my appreciation to you for helping me have the best gym in Port Saint Lucie possible. So until the end of august if you are a current memeber of the gym, your price will stay the same but I am giving you guys unlimited boot camps and 1 free personal training session a week. You can email me for more details. You guys have really inspired me to be the best personal trainer I can be and I thank you for that.

For anyone else who is interested in trying out the gym, don't worry you are not left out. We are giving you guys free fitness bootcamps on Mon at 630pm, Tues at 530am, Weds 530pm, Thurs 530am, and Sat. at 800am. You can email me for more details.

10 Tips and Tricks to Stay on Your Diet

Here is a small excerpt from my new ebook coming out at the end of the month.

Tip #1- Never ever go shopping when you are hungry. This is a sure fire way to guarantee you leave the store with fruity pebble and Little Debbie’s.

Tip#2- When shopping make sure to go with your accountability partner. This will help you make the right healthy decision when you are shopping.

Tip#3- Never go down the aisles at a grocery store. Always stay on the outside that is where all the whole natural foods are like your meats, veggies, and fruits. All the aisles carry are processed food, which are a huge no-no in your quest for a new body.

Tip#4- When you have a sweet tooth try and find something zero calories. You will become good friends with crystal light packets and diet sodas in order to survive your cravings. You can also find zero calorie Jello and gum as well.


Tip#5- Prepare your food ahead of time. I always try to simplify my diet as much as possible, so I will pick one day out of the week and I will cook all my food for the coming week and put it in Tupperware. Also if you have a busy day the next day or your on the road pack your food the day before and just drop it in a cooler on your way out the door.






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Tip#6- If you are in a hurry to go somewhere have a protein shake handy. If you have to be at the office super early or you have a meeting that just sprang up make sure to have a protein shake handy so you can down it on the go.


Tip#7- Buy all your food in bulk. This will help alleviate any temptation to go to the store during the week to pick up a snack because all your food was already bought on your shopping day. This will not only save you time it will also save you a ton of money.

Tip#8- Find ZERO calorie condiments. You don’t want to add any extra calories to your diet but you want your food to taste good so find some zero calorie condiments to season up your food. Some choices are Mrs. Dash, Hot Sauce, Mustard, Sea Salt, Garlic Salt, Black Pepper, and anything else you can find.


Tip#9- Eat green leafy veggies with every meal. Make sure they are green and leafy because those have the most fiber in them. The more fiber you eat the faster you digest, the faster you digest the faster your metabolism will run.


Tip#10- Drink black Coffee. You can add Splenda to it or any other zero calorie sweeteners to it, but coffee in and of itself is hands down the best natural fat burner on the market. So drink up.