Keith Molloy Personal Trainer

The Power Plate (and Whole Body Vibration in general) is a great wellness tool.
It creates;
muscle contraction, circulation and bone density.
It has application from elite athletes to senior citizens.
The vibration taps into the neuromuscular system.

In this clip you will see Peter perform a lower body superset of single leg squats into plyometric squat jumps.
Power is the first piece of the wellness puzzle that we lose as we age.
This type of training will really help slow that regression down.

Peter enjoys a very high quality of life;
…

Watch this short movie clip from The Pursuit of Happyness (Will Smith).
The advice Smith’s character gives to his son (who is played by his real son by the way), is right on the money.

“Don’t ever let someone tell you that you can’t do something.”

“If you want something, go get it!”

I’ve always been a fan of
Will Smith & his many roles.
Check out the other Will Smith post I have on this blog- it is VERY motivating.
There are times people get down & they need…

I posted this video for one reason.
It’s not to talk about the killer results of the Prowler Bench (although there are many).
It’s to show people that you’re never too old.
In this clip you’ll see Brad, who is 82 years old, push the Prowler Bench 40 yards with 70 lbs.

Brad has a great approach to life.
Like all of us, he has had injuries and other obstacles in his life.
Yet he keeps a positive attitude, and has a zeast for life.
Brad booked some sessions with me to help…

Fitness expert, Amanda Vogel recently posted an article about the very popular show, The Biggest Loser, on her blog.
Here’s the link- http://tinyurl.com/nwtwxb

The post covers;
fitness expert opinions of the show & exercise content, the certifications of the show’s main trainers (Jillian & Harper), and much more.
If you’re interested, or a fan of the show, or a hater of the show, you will find this post informative.

I watch from time to time to see what exercise content that they use to train these people.
It’s excessive to me.
But then again,…

Alwyn Cosgrove is a great;
trainer, author, businessman, who has spent a lot of time researching fat loss, and building programs that do just that.

In a recent blog post I read about research to try to get a handle on just how many calories are burned during & after resistance training, versus cardio training.

It has been well documented how many calories we burn during steady state cardio training.
The machine knows how long you have been on it, what you weigh & how fast you went.
But we have never been sure how many calories…

Of the 4 macronutrients;
water, protein, carbs & fat- water is the most essential.
But what a lot of people don’t know is why.

A recent study in the Journal of Applied Physiology (7/10/08) reveals that being dehydrated can significantly impair the strength and body fat results you might be looking for from a resistance exercise program.

Dehydration caused;

increased concentrations of the stress hormones cortisol & norepinephrine (from the adrenal glands). These hormones lead to fat storage.

decrease in testosterone response to exercise

alters carb & fat metabolism

All drinks that don’t have caffeine or alcohol count…

I read an article from the New York Times that delved into research in regards to the effectiveness of anti-inflammatories (ibuprofen).
This article is from 9/1/09 and the writer is Gretchen Reynolds.

David Nieman conducted a study using ultramarathoners, many of whom consistently use anti-inflammatories to help manage pain & inflammation from training, both before/ during & after training or competing.
These meds are generally referred to as NSAID’s (non steroidal anti-inflammatory painkillers).

Mr. Nieman’s findings- there were no benefits for training or pain management.
But here were the side effects;
more inflammation, mild kidney impairment,…

In this short video you’ll see Bryan performing a 60 yard obstacle course of;
pushups, squat jumps, jumping jacks, db squat presses and squat thrusts (10 of each) as fast as he can.
This kind of intense, functional, full body work creates;
fat burning, muscle building, & anaerobic/ aerobic conditioning.
Bryan performs this 2 minutes of hell at 5:30 in the morning!
Very impressive.
If you want to make physiological change with your body (get lean & fit), you must put some intensity (in short intervals without much volume) into your workouts.
…