Tuesday, November 30, 2010

New name same great beatings!

Well I thought long and hard and decided to finally go with a change. The only thing that will change is the name I chose. The workouts will be the same fun and excitement you are used to! From now on we are CREATIVE CONDITIONING.

I think this name suits my style of training and reflects what I think exercise can and should be about. All you need is you for a good workout. equipment is not necessary for you to become fit. A little bit of creativity and the drive to succeed is all you need.

This name I came up with as I was driving a few weeks ago and that's what clicked. Thank you to everyone who sent out great ideas for names. I appreciate your time and thoughts.

Get Creative and have fun with it (maybe even add a little bit of suffer in it).

Have a great day


Thats what im talkin about

Here is a great article that was sent to me from a training client. I was just thinking yesterday about "getting it in". Don't get excited yet I am talking about exercise.

For those out there that aren't getting their workouts in, DO SOMETHING! I know life can be crazy and we aren't machines (yet) but sometimes just doing something is better than nothing.

When I am short on time or I am working a 12-15hr day I don't have the time or energy to get in a 2hr endurance/core workout (I am talking about Ironman training). So what I do is look at the time I have and GO! sometimes a 20-30min workout can feel like a 60 min workout when you are doing full body strength without rest. I like to use DB's, Kettle balls or a functional trainer and just do as much as I can with full body movements and large muscle groups as possible in the amount of time I have. This will get that heart rate up, keep it up and make your muscles scream for more (or less). Either way it's better than nothing and you will feel so much better about yourself afterwards.

Here is the article. Think about it!


Have a great day

Its not about the goal. It's about how you get there!

Saturday, November 27, 2010

December's Camp

Conditioning Camp begins again!

Here is is. Your last chance to ring in the holidays with consistent beatings leading up to the
24th of December.

Camp starts November 29th - December 24th @ 6:15am for one hour.
Cost: $220.00 for 12 sessions (receive 10% off for bringing someone new).
Location: Bronx Park Community center 720 Henderson Hwy

Also I would like to find out who may be interested in January's camp. We were unable to keep
our times (6:15am) for January but have some different options.

Option 1 Tuesday and Thursday mornings @ 6:15am
Option 2 Monday, Wednesday, and Friday @ 7:15am

Please let me know what you think and if you would be interested in these times (especially
those of you that have been attending camps consistently).

For more information contact Paul
And check out
for more info (website on the way for January).

Thank you


Sunday, November 21, 2010

I'm Alive

Hey Everyone,

I'm alive. I'm sorry I left you hanging for so long. I have been doing and going through a lot right now. I know what you are thinking and the answer is NO I'm not becoming a woman! Not now its wayyyy to expensive. All kidding aside I have made a few changes.

1. I have a new name. Not me but PPF&C. This will and should be an easier name to remember and I think it reflects my style of training along with my passion for it.

2. New website. I have decided to tackle it on my own. Its going well so far but taking time so please be patient.

3. I am looking at expanding and doing an afternoon conditioning camp. Not sure where yet but I have been working with others to get this thing going

4. I am considering an "ELITE" camp for those who want to take it to the limit with others who have the same idea in mind.

5. Trying to find time to update my blog! I know I will be on here more often with tips tricks and some motivational stories to get people going.

6. Renovate 2 bathrooms at once and make sure they work!

This has been a busy few weeks. Conditioning camp starts again at BRONX November 29th to Dec 24th (12 sessions) @ 6:15am. So far we have had a great turnout with a few people joining along the way.

Fridays class was the toughest I have put people through so far. I ran them into the ground and they all did it. Congrats ladies for digging deep and pushing yourself just when you thought you had nothing left.

After my last post (you know the one I planned on continuing the next day). I saw a few comments and had hoped to see if anyone had made any changes or at least gave it some thought.

I know the WANTING IT takes motivation, concentration, proper planning, and focus. One thing I have discovered about myself is that even though I get up @ 4:50 or 5:00am 5 days a week I need to get to bed earlier. In these past 2 weeks I have had 5 days that I felt the need to go to bed @ 5pm. NOT GOOD!

You need to take care of yourself if you want to get any quality training and time in. I am currently sitting back and looking at what I need to do to be good for myself and everyone I interact with on a personal or professional level.

Anyways I know this was a lot and kind of all over the place but that's what came out. in the meantime set some goals for the week. Look at your schedule and see when you can get in your workouts. Get some rest and eat well...

Take care


Monday, November 1, 2010

You want it? Go and get it.

I have seen and heard some amazing success stories. People coming back from amazing injuries, amazing weight loss, physical and mental transformations, and the list goes on.

What do all of these people have in common? Well they wanted it. They just didn't want it I mean they REALLY WANTED IT.

Now its easy to say you want to get fitter, or you want to lose weight, or you want to try this event. Now you have to ask yourself do you want it or DO YOU WANT IT?

Any big goal has many steps along the way that must be reached. If you are not hitting any or even some of the small goals do you think you are going to get there? The most common goal I see is weight loss... Well that you have to be willing to work for. If you have a goal weight in mind that's great. Now do you have a plan to get to that goal weight. Just like running a Marathon you need to have that date set (be realistic). Give yourself a generous amount of time. It takes a while to put on weight it will take even longer to get it off. Now that you know what you want and when you want it, work your way back with the program.

Set up different mini goals along the way. Here are some recommendations.

1. Get that eating in check.
Eat to fuel yourself not to hibernate. Start a log for one week and see what you are taking in. Go see a sport nutritionist or Dietitian to help you with this. Its not rocket science but if you are missing out on certain macro nutrients you may be spinning your wheels and delaying progress. If you can eat clean 90% of the time you can afford to cheat 10% of the time.

2. Plan ahead.
Make sure you have those workouts planned ahead of time. I do an alright job of getting people to work their asses off but even if I see you once a week, twice a week, three times a week you still might not have results if you eat like crap and don't exercise consistently on your own. Plan what days and times you will be working out and stick to it. Something is better than nothing so even if you have 20 min at home GET IT IN. Excuses are for the weak. Plan properly and make it happen.

3. Have a back up plan
Things don't always happen as we want them to so make a back up plan just in case. Plan a short fast workout at home. Or get outside for a quick run. Have a proper meal at home before going out to dinner, then you don't have to worry about screwing up your goal. When you look at Olympic athletes competing at the games you see amazing physical beings that are finely tuned well oiled machines. Have you ever thought of the tens of thousands of choices they made to get there? Getting up at 5 in the am to train, eating a healthy balanced breakfast, having that recovery snack after training, saying NO to that doughnut, having a good lunch and getting in a workout then. Healthy afternoon snack, saying no to beers after work. GETTING TO BED EARLY!

(I will stop here to get to bed myself)

More tomorrow