One of the biggest keys to getting and staying lean is to fill your house with the right stuff. If you have ice cream in the freezer and chips ahoy in the lazy susan, chances are, you will dust those until they are gone. If your house is filled with the stuff below, you will be fueling your body with good stuff.
chicken
sweet potato
extra virgin olive oil
onions
apples
turkey
brown rice
almonds
peppers
oranges
tuna
old-fashinoed oats
walnuts
broccoli
bananas
wild salmon
beans
pecans
spinach
blueberries
shrimp
natural peanut butter
cauliflower
strawberries
steak
whole wheat bread or flourless bread
pesto
carrots
raspberries
pork
whole wheat pasta
avocado
asparagus
pineapple
omega-3 eggs
whole wheat wraps
guacamole
cucumber
plums
Greek yogurt
quinoa
milled flax seeds
tomatoes
kiwi
whey protein
buckwheat
pastured butter
celery
peach
Tuesday, January 25, 2011
Monday, January 24, 2011
Approved Exercise List
Spend most of your time with the following list of exercises. It is by no means comprehensive, and there are 1000s of variations of each, but this should point you in the right direction. Plug these into your workout skeleton from Monday's post below.
Push:
pushup, bench press, dumbell bench press, standing dumbell overhead press
Pull:
dumbell row, inverted row, pull up, chin up, assisted pull or chin ups, weighted pull ups or chin ups, chest supported row machine, cable row, standing cable row, rope climb
Legs:
split squat, goblet squat, glute bridge, hip thrust, reverse lunge, front squat
Abs/Torso:
plank, side plank, back bridge, suitcase carry/hold, ab wheel or dolly, and any variations
Cardio:
Treadmill, elliptical, stairs, jump rope, burpees, running, biking, swimming, bodyweight exercises performed as a circuit.
Push:
pushup, bench press, dumbell bench press, standing dumbell overhead press
Pull:
dumbell row, inverted row, pull up, chin up, assisted pull or chin ups, weighted pull ups or chin ups, chest supported row machine, cable row, standing cable row, rope climb
Legs:
split squat, goblet squat, glute bridge, hip thrust, reverse lunge, front squat
Abs/Torso:
plank, side plank, back bridge, suitcase carry/hold, ab wheel or dolly, and any variations
Cardio:
Treadmill, elliptical, stairs, jump rope, burpees, running, biking, swimming, bodyweight exercises performed as a circuit.
January Workout Advice
Greetings in 2011! After spending some time with family and friends over the holidays, the recurring question that I seem to always get is, "what should I be doing in the gym to lose weight/build muscle/look better?" It comes in various forms but almost always boils down to the same issue. People just want to look better. Your average gym goer doesn't care about much else, and my friends are no different.
For most people, going to the gym shouldn't be a complicated thing. To me, each time you set foot in there you should follow the same skeleton or format with different components plugged in. Here is a simple, effective skeleton for your workouts:
1. Foam Roll (8 minutes): self massage technique that will help you feel much better, google it.
2. Do 5 stretches (30 seconds per stretch x 2 sides x 5 stretches, 5 minutes): a hamstring stretch, a quad/hip flexor stretch, a calf stretch, a chest stretch, and a lat stretch. Any will do, I can give you some ideas if you don't get it.
3. Train Abs first: when I say abs I mean your whole torso. Front, back, side, side. Think plank variation, not situps.
4. Use weights: Push something, Pull something, Do something for legs.
5. Finish with some moderate, quick cardio. Try 30 seconds of work with 60 seconds of rest for 5 sets as a starting point. You could use a cardio machine, do some calisthenics, or skip rope for this part. I will give you some more ideas in the future. Go moderate to hard for 30 seconds, rest for 1 minute and repeat for 5 rounds.
You should be able to finish everything in 60-70 minutes.
For folks who have demanding jobs and schedules, try getting to the gym on Saturday and Sunday with 1 or 2 weeknights in there. The weekend workouts help to battle against any damage you are doing in the bar room or the food court.
Email any questions:
tom@sullivantrainingsystems.com
For most people, going to the gym shouldn't be a complicated thing. To me, each time you set foot in there you should follow the same skeleton or format with different components plugged in. Here is a simple, effective skeleton for your workouts:
1. Foam Roll (8 minutes): self massage technique that will help you feel much better, google it.
2. Do 5 stretches (30 seconds per stretch x 2 sides x 5 stretches, 5 minutes): a hamstring stretch, a quad/hip flexor stretch, a calf stretch, a chest stretch, and a lat stretch. Any will do, I can give you some ideas if you don't get it.
3. Train Abs first: when I say abs I mean your whole torso. Front, back, side, side. Think plank variation, not situps.
4. Use weights: Push something, Pull something, Do something for legs.
5. Finish with some moderate, quick cardio. Try 30 seconds of work with 60 seconds of rest for 5 sets as a starting point. You could use a cardio machine, do some calisthenics, or skip rope for this part. I will give you some more ideas in the future. Go moderate to hard for 30 seconds, rest for 1 minute and repeat for 5 rounds.
You should be able to finish everything in 60-70 minutes.
For folks who have demanding jobs and schedules, try getting to the gym on Saturday and Sunday with 1 or 2 weeknights in there. The weekend workouts help to battle against any damage you are doing in the bar room or the food court.
Email any questions:
tom@sullivantrainingsystems.com
Tuesday, December 7, 2010
The Importance Of In Season Training
So you spent all summer and fall training hard and preparing your body for the grueling winter hockey season. You added muscle, increased your strength, speed, and conditioning levels. You pushed, pulled, and forced your body to adapt to the new levels of demand you were placing on it.
What do you think happens when you stop lifting, stretching, rolling, and performing your mobility work? Do you think it magically maintains itself all season?
The answer is no. College players and Pro Players train throughout the entire season, shouldn't you be mimicking the things that they do? You need to do some type of maintenance work on your body to keep everything functioning at the highest level so you can succeed on the ice. That is why I think in-season Sunday Sessions are so valuable.
We will be doing a big group session from 11am-12:15pm every Sunday to help you keep your bodies running at top speed. Session will begin this Sunday, December 12, 2010, so shoot me an email, text, or call to reserve a spot in the group. Cost will be $299 for the winter. Payment plans as always are acceptable.
tom@sullivantrainingsystems.com
781 831 3901
What do you think happens when you stop lifting, stretching, rolling, and performing your mobility work? Do you think it magically maintains itself all season?
The answer is no. College players and Pro Players train throughout the entire season, shouldn't you be mimicking the things that they do? You need to do some type of maintenance work on your body to keep everything functioning at the highest level so you can succeed on the ice. That is why I think in-season Sunday Sessions are so valuable.
We will be doing a big group session from 11am-12:15pm every Sunday to help you keep your bodies running at top speed. Session will begin this Sunday, December 12, 2010, so shoot me an email, text, or call to reserve a spot in the group. Cost will be $299 for the winter. Payment plans as always are acceptable.
tom@sullivantrainingsystems.com
781 831 3901
Monday, October 25, 2010
Adult Training: Winter Bootcamp
This Winter 2010, Sullivan's in Weymouth is going to be shifting gears a bit. We are in search of some new clients for our night time or early morning classes. Details are below. If you can get your Mom, Dad, Aunt, Uncle, older sibling or neighbor to join with us, there will be a referral gift in it for you. Either a T-shirt or gift certificate, or training discount, whichever you choose. Please help spread the word and send this to as many people as you know!
Adult Training Camp (12 weeks)
Start Date: Monday November 8, 2010
End Date: February 4th, 2010
Session length: 1 hour
Available times: 6:30am, 7:00pm Mon-Thurs, and Saturday mornings
Cost: 2 days per week: $495 (or 3 pmts of 165.00), 3 days per week $595 (or 3 pmts of 198.00)
Some Additional Info:
Everyone's workouts' will be completely tailored to your physical abilities. I will never ask you to perform a workout or exercise that is beyond your current fitness level.
You will have fun and you can expect to lose 15 lbs!
Please email me at tom@sullivantrainingsystems.com with any questions or to sign up.
Here is video of a couple of my longest tenured training clients:
Adult Training Camp (12 weeks)
Start Date: Monday November 8, 2010
End Date: February 4th, 2010
Session length: 1 hour
Available times: 6:30am, 7:00pm Mon-Thurs, and Saturday mornings
Cost: 2 days per week: $495 (or 3 pmts of 165.00), 3 days per week $595 (or 3 pmts of 198.00)
Some Additional Info:
Everyone's workouts' will be completely tailored to your physical abilities. I will never ask you to perform a workout or exercise that is beyond your current fitness level.
You will have fun and you can expect to lose 15 lbs!
Please email me at tom@sullivantrainingsystems.com with any questions or to sign up.
Here is video of a couple of my longest tenured training clients:
Wednesday, October 20, 2010
Sign Ups for Hockey Camp
Listen, If you want to prepare for hockey tryouts this year, you are an idiot if you don't do this camp.
If you want to sign up, you must send an email or facebook message to Tom Sullivan with the following information to reserve your spot. Facebook Tom Sullivan or send an email to tom@sullivantrainingsystems.com
Name:
School:
Year:
If you send an email to reserve your spot before Midnight on Tuesday October 26th, you will receive a discount of $25, making your price $200 bucks for two weeks of training.
Tuesday, October 12, 2010
Introducing Sullivan Training Systems Preseason Camp!
On November 8th, 2010, I will be embarking on a new program offering with my good friend and high school hockey coach, Matt Gibbons. We will be offering a camp for high school hockey players, that will be better than anything out there. I don't like to bash anyone else's programs, I just know that there will be nothing like this. Here is a play by play of how the camp will go:
To Sign up: email tom@sullivantrainingsystems.com to reserve a spot
Monday, November 8th - Shea Rink Quincy
This will be our first ON ICE session of camp. We will have check ins, distribute jerseys and go over the game plan of what we are looking to accomplish for camp. We will hit the ice from 4-5pm at Shea. This on ice stuff will be completely different than what you are used to. We will not do suicides or wind sprints or any other useless conditioning exercise. Your conditioning will come from small area games, battling, and the up tempo pace of the skate, no standing around.
Tuesday, November 9th - Sullivan Training Systems, Weymouth, Ma
This will be our first OFF ICE session of camp. We are going to split the off ice sessions into two groups. One group will train from 6-7pm, group 2 will train from 7-8pm. This training will be strength, speed, acceleration, and endurance based. Find a kid who has trained at STS before and they will tell you that it is the best on the south shore. We will push sleds, climb ropes, throw medicine balls, and build leg strength.
Wednesday, November 10th - Sullivan Training Systems, Weymouth, Ma
OFF ICE session 2. New exercises, challenges, and obstacles to overcome. Training times will be the same.
Thursday, November 11th - Shea Rink Quincy, Ma
ON ICE session 2. More small area games, quick decision making, competing, battling, and challenges. 4pm-5pm.
Friday, November 12th - Sullivan Training Systems - Weymouth, Ma
Third OFF ICE SESSION, week 1 completion. Group 1 from 5-6pm, Group 2 from 6-7pm.
This will be how the first week will happen, week 2 will be very similar.
Cost for the program will be $225 per player.
Wrapping up
This camp will feature 5 days of training, 2 days off, followed by 5 more days of training. You will get 10 sessions in 2 weeks, 6 hours of off ice strength and conditioning, 4 hours of on ice instruction and development.
As coaches our goal for this camp is to leave you prepared to dominate at tryouts at your respective school. We are expecting 40-50 kids and you will have an opportunity to compete against kids from other schools and leagues. Don't trust anyone else with your winter season preparation.
To Sign up: email tom@sullivantrainingsystems.com to reserve a spot
Monday, November 8th - Shea Rink Quincy
This will be our first ON ICE session of camp. We will have check ins, distribute jerseys and go over the game plan of what we are looking to accomplish for camp. We will hit the ice from 4-5pm at Shea. This on ice stuff will be completely different than what you are used to. We will not do suicides or wind sprints or any other useless conditioning exercise. Your conditioning will come from small area games, battling, and the up tempo pace of the skate, no standing around.
Tuesday, November 9th - Sullivan Training Systems, Weymouth, Ma
This will be our first OFF ICE session of camp. We are going to split the off ice sessions into two groups. One group will train from 6-7pm, group 2 will train from 7-8pm. This training will be strength, speed, acceleration, and endurance based. Find a kid who has trained at STS before and they will tell you that it is the best on the south shore. We will push sleds, climb ropes, throw medicine balls, and build leg strength.
Wednesday, November 10th - Sullivan Training Systems, Weymouth, Ma
OFF ICE session 2. New exercises, challenges, and obstacles to overcome. Training times will be the same.
Thursday, November 11th - Shea Rink Quincy, Ma
ON ICE session 2. More small area games, quick decision making, competing, battling, and challenges. 4pm-5pm.
Friday, November 12th - Sullivan Training Systems - Weymouth, Ma
Third OFF ICE SESSION, week 1 completion. Group 1 from 5-6pm, Group 2 from 6-7pm.
This will be how the first week will happen, week 2 will be very similar.
Cost for the program will be $225 per player.
Wrapping up
This camp will feature 5 days of training, 2 days off, followed by 5 more days of training. You will get 10 sessions in 2 weeks, 6 hours of off ice strength and conditioning, 4 hours of on ice instruction and development.
As coaches our goal for this camp is to leave you prepared to dominate at tryouts at your respective school. We are expecting 40-50 kids and you will have an opportunity to compete against kids from other schools and leagues. Don't trust anyone else with your winter season preparation.
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