Keith Molloy Personal Trainer

OK, let me set the scene.
With David Bowie playing in the background, Bryan (soon to be 47 yrs old), training @ 5:30 am before his commute to the City,
performs a very challenging 5 functional, full body exercise circuit.
The circuit will work the whole body for almost 2 minutes straight, causing an anaerobic heart rate response.
That will cause Bryan to burn fat calories for the next 24 hours.
The circuit consists of sprinting 60 yards to 5 different stations;
20 pushups, 10 reaching jump squats…

Les Brown is a very successful businessman & a highly sought after motivational speaker.
Check out this very short clip to start today off right.
Les will getting you thinking right and shooting higher to reach your dreams/ goals.

live right, Keith

These excerpts are from the February 2009 Top Health Newsletter.
Vitamin D enables your body to absorb and retain calcium and phosphorus, which are critical for healthy bones, and muscle contraction.

Findings suggest that vitamin D may help fight heart disease and certain cancers.

The National Institutes of Health estimate that more than 40% of people in the U.S. aren’t getting enough of this vital nutrient.
To increase your intake try these ideas;
eat more fish, eggs and fortified cereal & milk, take a good absorbable multi vitamin, and get 10-15 minutes of sun per day.

To…

So many people have trouble getting the rest that they need to maintain their health & immune system.
I read a great article on the subject from Dr. Raj Gupta.
The article spoke of the amount of sleep needed as we age (as much as 16 hrs/day @ age 6 months- 8-9 hrs for 16 year olds & older).
If you watch any tv, you can’t help but see many drug commercials aimed at helping people get more rest.
Natural solutions to getting more rest are;
Valerian (an herb), Melatonin, Relaxation Techniques (yoga, meditation), Diet…

These days many people have a problem finding enough time to exercise.
From 10 years ago most people have less time, less money, but they’re fatter.
What can people do?
Shorter more intense bursts of full body (functional) exercises are very effective.
In this clip you will see Ray & Greg going through 4 very challenging exercises;
Roman Chair (great for abs, supporting your bodyweight and spinal elongation), Chain Squat
Curl & Press (full body move generating a high heart rate response), Smith Pullups (great for back, but…

The reason I put this video on my site is because it has such a great, motivational message.
Time goes by too quickly and people wish away days, weeks and more.
As the motivational speaker Zig Ziglar says, “motivation fades, like bathing-so you need it every day”, this song & printed lyrics will leave you with a very positive message.

Don’t give away today.
Make the most of it.
If you are unfulfilled, change your life and do what you were meant to do.

live right, Keith

The Power Plate is a great machine that uses Whole Body Vibration (WBV).
The vibration promotes;
muscle contraction, circulation and bone density.
I use the Plate as a warm up tool and a strength tool.
It stimulates the neuromuscular system that helps people from athletes all the way to seniors.
In this clip you’ll see Mike perform a 3 exercise circuit on the Plate;
pushups, squats and abdominal crunches.

live right, Keith

This morning I read a PFP digital article from the ACSM (American College of Sports Medicine).
It stated that people need 250 minutes of exercise per week to achieve high level goals.
This isn’t true!
Think of what sprinters bodies look like-lean & muscular.
They get that way from performing intense short bursts of exercise.
By doing intense, short duration, functional, full body exercises-you activate the CNS (Central Nervous System), which produces an anaerobic effect.
This will cause you to burn fat calories long after your done exercising.

My big problem with this misleading…

Both men and women want in shape arms.
Women like to wear sleeveless clothing in the spring & summer.
Men want women to know that they’re in shape and the guys to know not to mess with them.
The problem is most people don’t have enough time to workout these days.
This arm circuit will not only pump up the arms, but the heart rate in a short amount of time.
In this clip you’ll see Mike go from a great overhead tricep exercise (which incorporates the core…

In this clip we watch Mike go through 3 exercises designed to hit;
back, legs & abs.
But listen to the narration.
There’s a lot more functional muscle work going on here.
By using exercises that use a lot of muscle, you not only work on your movement skills better, but you will burn more calories during & after the workout.
Mike is working really hard here, but why do I enjoy that so much?

live right, Keith