Top Apps in 2012 for Getting Built

Technology that will help you build some serious muscle

Your smart phone is more than just a social networking device that sends and receives texts, videos, and instant messages—it can double as your workout buddy too! So for fitness buffs and aspiring body builders, your iPhone, Android, or Samsung Galaxy phone can help you get seriously ripped! Just download the following top fitness apps that will help you build some serious muscles by hooking you up with professional workouts, expert personal training advice, and nutrition tips to make sure you’re packing the proper amount of protein.

Fulfill your muscle-building goals in 2012 with the following apps for getting build like a tank:

1. Calorie Tracker by Livestrong.com ($2.99)

This is my go-to app every single mealtime. I use it to track how much calories I’ve consumed after every meal and snack, which is easy thanks to Livestrong’s database containing over half a million food items—including dishes from popular restaurants, ethnic foods, and every protein bar you could possibly nosh on after your workout. Plus, if you’re unsure about your after workout meal choice, you can simply log onto the Calorie Tracker to see the fat, protein, and carbohydrate value before you consume it.

2. Restaurant Nutrition (Free)

This app can be used simultaneously with your Calorie Counter app from Livestrong to fill in the gaps. This app offers up the nutritional values (calories, fats, carbohydrates, and protein) of menu items from popular chain restaurants throughout North America. You can also use the handy GPS map function to track down your favorite dining establishments when you’re in need of some fuel on the go.

3. iFitness ($0.99)

Truly an app that services your physique—from head to toe—iFitness boasts a database of thousands of exercises for every single muscle in your body. Plus, the user-friendly interface resembles an iTunes library so when you launch the app, you select your exercise either alphabetically, according to muscle group, or according to area on the body, however you prefer to target your desired area. You will see all exercises are accompanied by a written step-by-step description as well as visual examples. And like creation an iTunes playlist, you can group your favorite exercises to design a customized workout.

4. iPump Abs & Core ($1.99)

As a bodybuilder, you already know that a strong core is key to a strong physique. Target that hard to chisel mid-section with a comprehensive collection of 9 workouts, over 60 visual and audio examples, and step-by-step video dedicated to your core-wellbeing (so your lower back, obliques, and abdominal muscles). Once you master the techniques, you can use the app’s timer to build your strength and endurance, and track your path to six-pack heaven using the customized training log.

5. Dietician-iP ($7.99)

Dietician-iP puts all of the macro and micro nutrient information you need to build optimal muscle weight at your fingertips. Dietician-iP offers a complete database of over 1,000 food items, plus detailed nutritional breakdowns on each, all backed by the expert knowledge of professional dieticians. Now you can be confident you’re consuming the proper foods to fuel your workouts, and the proper post-workout meals to prevent injury and maintain top form.

6. Nike + iPod ($20)

Running can be tough in cold weather—especially without your favorite tunes! However, you know that it takes an equal amount of cardio and strength building to achieve your goals. The Nike + iPod app is your personal running coach. It tracks your workout progress (calories burned, distance, heart rate, time and speed) for you on your iPod touch or iPhone and shared that info back to nikeplus.com, so every detail of your workout (speed, distance, time, route, and calories burned) is recorded for you.

Author bio: Melanie Gray is a writer for BBGeeks, a popular site that provides BlackBerry news, commentary, reviews and beginner BlackBerry tips for BB newbies.

8 Week Beach Body Challenge

It’s almost time for the cold air to leave and the sun to start shining again and you know what that means. BEACH time and nobody wants to be self-conscious when it comes to how they look in a bathing suit. So now is the time to get the best beach body you always wanted. Why wait until the spring time comes around let’s start now and what better way to do it than at Samson’s, were the results are guaranteed!!!  Let us help you change your life and turn some heads at the cove.

We are going to be running an 8 Week Beach Body Challenge to transform your body and get you swimwear ready. Myself and the boot camp instructors will pick the winners at the end of the 8 week program. This is not only a weight loss challenge but it is also a who works the hardest at the gym contest. Here is how it works, the contest will start Feb. 6^th and will end April 2^nd, and the winners will get various prizes and free training. There will be a 1^st, 2^nd, and 3^rd place. No matter what happens or who wins it will be a great way to get in the best shape of your life and to completely transform your body.

Let myself and our boot camp instructor’s help keep you motivated and going. We will push you to achieve things you never thought possible, just look at some of our testimonials and see how we’ve already helped others and we will help you become our next before and after.

BEFORE and AFTERS

Here is what you get:

A weekly nutritional consultation

A monthly nutrition seminar to discuss any and all topics

A cardio plan to help you blast off those last 10lbs

A stay at home boot camp ebook and video tutorial

Unlimited boot camps

1 Personal Training session a week to really hit those trouble spots

What we need from you:

100% commitment to show up every day ready to go

A before picture and after picture

A list of the top 5 goals you want to accomplish by the time this 8 week challenge is up

A motivated person that is FINALLY ready to change their life

If you are ready to transform your body like you’ve never done before than sign up for this awesome opportunity at Samson’s. You can’t put a price on transforming your life and body, but we will help you accomplish this for only $25 a week.

Please email me at info@samsonstrengthconditioning.com for more info or to sign up now!!!

You can also sign up by paying myself or one of our boot camp instructor’s. The time is now Let’s get it done!!!!

A NEW YOU

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!!!!

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 1^st. 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!!!!!

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.

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!!!!!!

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.