Today is June 10th. July 4th is right around the corner. Are you on track with your physique goals? Here are some things I am currently having success with in my own quest for a solid physique.
1. Diet. 5 days per week I eat the exact same thing. Smoothie for breakfast loaded with frozen fruit, protein powder, peanut butter, and ice. A couple of hours later I mix myself a protein shake. Then I train, and eat a salad with grilled chicken or steak. A couple hours later I have another shake, followed by a late dinner of either chicken or steak on a wrap or in a salad. Boring? Yes. Effective? Yes.
2. Training. 6 days per week I do some type of a difficult training session whether it be lifting heavy weights, doing a fast paced metabolic circuit, or a combination of both. Is it difficult at times? Yes, but if it were easy, everyone would do it and our country wouldn't be a bunch of whales.
3. Short rest periods. When I train, I hardly rest at all and it is working. If you are doing a set and then sitting down, grabbing water, or checking your blackberry, you are robbing yourselves of an effective workout.
4. 200-400 Meter "sprints". I have added in some middle distance sprints into my circuits and they are working wonders. You can almost feel the fat falling off.
5. Removing 90 percent of starch during the week. Get rid of your bread, pasta, potato, and rice if you haven't done so already.
6. Drink a gallon of water everyday.
7. Mike Aylward's bootcamp classes at night. If I am busy and can't get a workout in during the day, I hop in one of Mike's classes at night, and they are real ass kickers. Get yourself signed up as soon as possible.
Best,
TSull
tom@sullivantrainingsystems.com
Wednesday, June 10, 2009
Wednesday, May 27, 2009
Independence Day July 4, 2009
I hope everyone had a great memorial day weekend. Now that the unofficial start to summer has come and gone, it is time to take a step back and analyze some of the goals you had set for Memorial Day/Figawi Weekend. How did you do? Did you carve the physique you were after or did you sport the same love handles and sweet breads that you have been lugging around for what seems like decades? In analyzing how your goals were met or missed, you can take two directions.
1. You can continue to tweak your diet and training to reach new heights with your physique.
2. You can be a coward and make all kinds of excuses about cookouts, birthday parties, crazy work schedules, or whichever other horseshit you feel like trotting out to explain your dumpy body. When it comes down to it, no one really cares, you are still fat.
So regardless if you hit your goals, or missed your goals, I urge you to take another date (Independence Day, July 4th) to set some new goals and make some new plans to achieve them.
Sign up for Mike's BootCamp, come to Saturday Sweats, have me put together a program for you, do whatever it takes, but don't continue to be a fat slug on America's Birthday. You have a little more than 5 weeks. I will continue to help you with tips, workouts, etc.
1. You can continue to tweak your diet and training to reach new heights with your physique.
2. You can be a coward and make all kinds of excuses about cookouts, birthday parties, crazy work schedules, or whichever other horseshit you feel like trotting out to explain your dumpy body. When it comes down to it, no one really cares, you are still fat.
So regardless if you hit your goals, or missed your goals, I urge you to take another date (Independence Day, July 4th) to set some new goals and make some new plans to achieve them.
Sign up for Mike's BootCamp, come to Saturday Sweats, have me put together a program for you, do whatever it takes, but don't continue to be a fat slug on America's Birthday. You have a little more than 5 weeks. I will continue to help you with tips, workouts, etc.
Friday, May 22, 2009
Figawi Weekend, Saturday Sweat.
Memorial Day weekend has descended upon us. It is time to see if you have spent the last 3 months exercising and dialing in the nutrition or if you have been following the same shitty diet and training plan. While I am stuck in Weymouth, Ma, and most of you guys are out on Nantucket, I hope that when you start to peel those layers off people take notice of your hard work.
Saturday Sweat is on for tomorrow for everyone on the main land. Two open sessions at 9am and 11am. Everyone is welcome to join us. If you are away for Memorial Day Weekend, the only Saturday Sweat I want you to get is on the dance floor at the chicken box at 11pm.
Have a great weekend,
TSull
tom@sullivantrainingsystems.com
www.sullivantrainingsystems.com
Saturday Sweat is on for tomorrow for everyone on the main land. Two open sessions at 9am and 11am. Everyone is welcome to join us. If you are away for Memorial Day Weekend, the only Saturday Sweat I want you to get is on the dance floor at the chicken box at 11pm.
Have a great weekend,
TSull
tom@sullivantrainingsystems.com
www.sullivantrainingsystems.com
Monday, May 18, 2009
STS Website Launch.
I am excited to announce the launch of the official Sullivan Training Systems Website. If anyone following the blog needs some website work done, I have some great people who built the new site, so let me know. Also, I would love to hear your feedback on the new site whether it be good, bad, or indifferent. Here it is:
www.sullivantrainingsystems.com
www.sullivantrainingsystems.com
Friday, May 15, 2009
Saturday Sweat Tomorrow and Training Intensity
Just a reminder that tomorrow marks the third Saturday Sweat. We are picking up some good momentum with a lot of new faces. Hopefully you can join us at either 9am or 11am on Saturday morning.
Training Intensity
Lately I have been putting a lot of thought into training intensity. Let's start by defining intensity. In broad, general terms, I would define training intensity as the level of perceived difficulty as it relates to an exercise, a workout, or even a series of workouts. Let's face it, if you drag yourself to the gym after work a few times per week, you are better than 90% of America's population. But are you really training hard enough to alter your body?
You can get intensity from heavier weights, longer sets, faster movements, longer workouts, and more challenging exercises and movements. However you decide, try to get some more intensity into your training. We will be getting intense Saturday Morning. Will you?
Training Intensity
Lately I have been putting a lot of thought into training intensity. Let's start by defining intensity. In broad, general terms, I would define training intensity as the level of perceived difficulty as it relates to an exercise, a workout, or even a series of workouts. Let's face it, if you drag yourself to the gym after work a few times per week, you are better than 90% of America's population. But are you really training hard enough to alter your body?
You can get intensity from heavier weights, longer sets, faster movements, longer workouts, and more challenging exercises and movements. However you decide, try to get some more intensity into your training. We will be getting intense Saturday Morning. Will you?
Monday, May 11, 2009
This Week at STS....May 11, 2009
Happy Monday everyone. Here is what's happening at STS Weymouth this week.
Monday:
Regular training sessions and Spring Athletes
Tuesday:
Regular training, Spring Athletes
Mike Aylward's FREE Group Session at 7:00PM
==> This is a continuation of May's free sessions from Mike. These have been a huge success and we invite everyone to come check it out!
Wednesday:
Regular training
Thursday:
Regular training
Thursday:
Regular Training
Mike Aylward's FREE Group Session at 7:00PM
==> This is a continuation of May's free sessions from Mike. These have been a huge success and we invite everyone to come check it out!
Friday:
Regular Training and Athletes
Saturday:
Saturday Sweat Session at 9 and 11am. 15 clams per person.
Monday:
Regular training sessions and Spring Athletes
Tuesday:
Regular training, Spring Athletes
Mike Aylward's FREE Group Session at 7:00PM
==> This is a continuation of May's free sessions from Mike. These have been a huge success and we invite everyone to come check it out!
Wednesday:
Regular training
Thursday:
Regular training
Thursday:
Regular Training
Mike Aylward's FREE Group Session at 7:00PM
==> This is a continuation of May's free sessions from Mike. These have been a huge success and we invite everyone to come check it out!
Friday:
Regular Training and Athletes
Saturday:
Saturday Sweat Session at 9 and 11am. 15 clams per person.
Friday, May 8, 2009
Saturday Sweat Update....Mike's Session Footage
Tomorrow marks the second "Saturday Sweat" that we have held at STS in Weymouth. Tomorrow's sweat will feature two sessions. Early session for mature folks who go to bed early, later session for the rest of us who like to spend Friday Nights carrying on. If you weren't with us last week, I invite you to come down, get a quick workout and kick your weekend off on the right foot. Details below.
When: Tomorrow, Saturday May 9, 2009. First session is 9:00am-10:00am. Second Session will be 11:00am-12:00pm.
Where: 65 Mathewson Drive Unit B, Weymouth, Ma 02189
What: Group training session that will feature different stations suitable for men and women of all ages and fitness levels.
Cost: $15 per person.
I hope you can make it to one of the sessions. Gimme a shout if you plan on coming down. tssullivanjr@gmail.com.
Below you will see some footage of Mike Aylward's Group Workouts. For the month of May, every Tuesday and Thursday at 7:00pm, Mike is holding FREE one hour group sessions to get a taste of what his Summer Program will look like.
When: Tomorrow, Saturday May 9, 2009. First session is 9:00am-10:00am. Second Session will be 11:00am-12:00pm.
Where: 65 Mathewson Drive Unit B, Weymouth, Ma 02189
What: Group training session that will feature different stations suitable for men and women of all ages and fitness levels.
Cost: $15 per person.
I hope you can make it to one of the sessions. Gimme a shout if you plan on coming down. tssullivanjr@gmail.com.
Below you will see some footage of Mike Aylward's Group Workouts. For the month of May, every Tuesday and Thursday at 7:00pm, Mike is holding FREE one hour group sessions to get a taste of what his Summer Program will look like.
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