Saturday, November 27, 2010

What's cooking in the kitchen

Today I'm going to let you in on one of my favorite chicken recipes:
The classic chicken fajita, a great choice for a healthy meal. With
this particular dish you get the fat-burning power of peppers and  a
well-balanced meal full of of good carbs and protein. Fajitas are
great for active people -- they can be made in bulk and stored in the
fridge for reheating.

INGREDIENTS

  • 8 ounces boneless, skinless chicken breast, trimmed of fat
  • 1 tablespoon lime juice
  • 1/4 teaspoon salt, divided
  • 1/8 teaspoon freshly ground pepper
  • 1 1/2 teaspoons chopped fresh cilantro
  • Several dashes of hot sauce, to taste
  • 1/8 teaspoon ground cumin
  • 1 small onion, thinly sliced
  • 2 whole-wheat tortillas, heated (see Tip)
  • 1/2 cup shredded lettuce
  • 1 plum tomato, thinly sliced


PREPARATION

  1. Preheat broiler.
  2. Place chicken in a shallow dish and sprinkle with lime juice, 1/8 teaspoon salt and pepper. Let stand at room temperature for 10 minutes.
  3. Whisk sour cream, cilantro, hot sauce, cumin and the remaining 1/8 teaspoon salt in a small bowl.
  4. Place the chicken and onion on a lightly oiled baking sheet and broil for 3 to 5 minutes. Turn the chicken over and stir the onion. Broil until the chicken is no longer pink in the middle, 3 to 5 minutes more. Transfer to a cutting board and cut into thin slices.
  5. To assemble wraps: Place the tortillas on a work surface or plate. Top each with half of the chicken, onion, lettuce and tomato. Top each with half of the sour cream mixture and roll into wraps. Serve immediately.

TIPS & NOTES

  • Tip: Wrap tortillas in barely damp paper towels and microwave on high for 30 to 45 seconds.

NUTRITION


Per serving: 299 calories; 7 g fat (1 g sat, 1 g mono); 66 mg cholesterol; 29 g carbohydrates; 1 g added sugars; 28 g protein; 3 g fiber; 529 mg sodium; 346 mg potassium.

Wednesday, November 3, 2010

The power of FOOD!

Easily, the No. 1 question that I asked by clients, whether new and old, is, "How do I lose weight?"  There's a simple equation: weight training + cardio + DIET= body transformation. The only way this equation will work is if you have all the factors. 


The word "diet" has been rendered meaningless by the media. These days it conjures up some fly-by-night fad that works until you stop, at which point you gain back every pound. The truth is that the definition of diet is "habitual nourishment." Meaning, the foods you put into your body every day.  

To transform your body, you need your diet to consist of foods that are healthy and but burn fat.  Below, I have attached a link to 15 fat-burning foods. If you implement them into your diet, you will attain your goals.

15 Fat Burning FOODS!!!

Thursday, October 14, 2010

Workout of the Week!

Metabolic training is vital for any weight-loss regimen. When cutting body fat, you should stay in a constant fat-burning state.  One of the best ways to accomplish this is through a metabolic circuit: Depending on your goals, you can alter the weight and reps, but keep the protocol he same. Compound body movements increase heart rate. You then hit specific muscle groups for a more concentrated workout. That way you still get the metabolic effect of training and allows room to monkey with your routines.

Here’s an example of a metabolic circuit. Feel free to try it at the gym:  

Reverse wood chops       15 reps 

Pull-ups                             12 reps 

Chest press on ball          12 reps 

Mountain crossovers        30 reps 

Front Squat to press        15 reps 

Hanging leg raise             10 reps 

Hamstring curls on ball    15 reps 


Repeat three times with a 60-90 second rest between circuits.

This routine is great if you go to the gym 3 times a week.  A complete body workout, it will help shave the weight off if supplemented with a proper diet.

Buon divertimento!

Wednesday, October 13, 2010

25 Foods that will bust your diet!

A healthy diet is the cornerstone of any successful weight-loss program. Without a proper diet and correct caloric intake, you can work out 7 days a week and never see a change in your body. Talk about a waste of time and energy!  
Here's an article that lists 25 diet busters:



http://www.cbsnews.com/2300-204_162-10005091.html?tag=cbsnewsLeadStoriesAreaMain

Monday, October 11, 2010

Change equals progress!

I am blogging again after a short, but busy hiatus. Before I begin, I want to congratulate FMP Clients Dan Maisano and Danny Barber on their progress toward their current goals!  FMP trainers' comprehensive diet plans make it simple and easy, whether you are trying to lose weight or gain muscle. Now without further ado...

Today's blog is really a question I field constantly in the gym. I consistently give the same answer. In any successful exercise program, one of the most important things is change. Whether it's changing weight, reps, the exercise, or the split, change must be made.

Change allows your body to grow. By shocking the muscle, you force it to adapt and change every couple of weeks. This allows you to make continued progress with your program without hitting the dreaded "plateau" that many exercise enthusiasts slam into during their training. This plateau is a point at which you no longer progress, whether in weight loss, muscle gain or strength.  Some feel this is a wall they will never surmount. Due to a lack of knowledge, they don't alter the variables of their program. The result: They never seem to get anywhere.

So, be like a good cashier and MAKE CHANGE.

Wednesday, September 15, 2010

Top 10 Function Exercises

The focus in fitness these days is functional exercises - exercises that simultaneously use multiple muscles and joints to improve muscular endurance, overall strength, coordination, balance, posture and agility - to get a challenging, effective and fun full-body workout as well as prepare the body for everyday, real world activities. You'll get a dynamite - and functional - workout with these 10 full-body exercises.
Medicine Ball Squat

1. Medicine ball squat with overhead lift

Functionality: Even though you lift things – like groceries, your kids, and other objects – with your arms, your legs and back are also key players. This exercise strengthens your legs, glutes, lower back, arms and shoulders.

Exercise: Stand with your feet wide, holding a light medicine ball in front of you in both hands. Squat down moving your rear back, keeping your knees over your ankles and lower the medicine ball to the floor while keeping your head up and back straight (don’t hunch). Return to a start position and lift the medicine ball up over your head. Repeat squat and lower ball to the ground.

Perform 3 sets of 10 repetitions. Increase weight of the ball as you get stronger.

2. Stair climb with bicep curl

Functionality: Whether you have stairs at your house or have to climb them elsewhere, using stairs as part of your fitness program will keep your legs conditioned – not to mention toned. Partnering stair climbs with bicep curls will strengthen your arms and improve your ability to carry things up the stairs. This exercise will also boost your cardiovascular fitness.

Exercise: Stand at the bottom of a flight of stairs holding a 5- to 8-pound dumbbell in each hand. Climb the stairs while performing bicep curls. Walk or run down the stairs holding the weights but not doing curls.

Repeat 5 to 10 times. Increase the dumbbell weight as your arms get stronger and mix up your climbs by taking two steps at a time for a flight or two.

3. Hip extension with reverse fly

Functionality: This exercise improves your balance and coordination as well as strengthens your upper, mid and lower back, shoulders, glutes and legs.

Exercise: Stand tall with a 5-pound dumbbell in each hand. Extend your right leg back and place your toe on the floor keeping your right leg straight. Lean forward slightly at the hips. Lift your right leg behind you as you bring your chest towards the floor and lift your arms straight out forming a T at your shoulders, squeezing your shoulder blades together and keeping your head in line with your neck. Return to start position.

Repeat 10 to 15 times for each leg. As you get stronger, increase dumbbell weight and strap 2- to 5-pound weights on your ankles.

4. Reverse Woodchop

Functionality: When you reach for cooking pans on the top shelf of your closet, pay attention to how your body moves – one arm reaches up while the opposite leg slightly lifts to the side. This exercise works all the muscles – arms, shoulders, legs – involved in lifting something diagonally overhead as well as lowering it.

Exercise: Stand tall holding a medicine ball at your chest with both hands.  Squat placing the medicine ball over opposite foot in the squat position then lift medicine ball diagonally overhead to the opposite side, straightening your arms, while extending your left leg to the side, making a diagonal line from the medicine ball to your toes. Lower to start position.

Repeat 10 to 15 times for each leg. Increase the weight of the medicine ball and strap 2- to 5-pound weights on your ankles as you get stronger.

Lunge with back row

5. Lunge with back row

Functionality: This exercise will improve your posture by strengthening the muscles in your upper and mid back, shoulders, and arms while also toning and strengthening your legs and improving your hip flexibility.

Exercise: Holding an 8-pound weight in each hand, step your right foot forward and your left foot back, keeping both heels on the floor and feet pointing straight ahead. Bend your right knee until it is over your right ankle. Lower your chest towards your thigh, bringing your arms perpendicular to the floor, keeping your back flat (don’t hunch) – this is your start position. Straighten your right leg, row your elbows back and squeeze your shoulder blades together, keeping your torso angled slightly forward. Return to start position.

Repeat 10 to 15 times for each leg. Increase the weight of the dumbbells as you get stronger. This exercise can also be done with a resistance band looped underneath the front foot.

6. Knee lift with lateral raise

Functionality: This exercise improves your core strength and balance as well as strengthens and tones your shoulders.

Exercise: Stand tall with a 5-pound weight in each hand, arms to your sides. Lift your right knee until it reaches hip level while simultaneously lifting your arms straight out to the side to form a T at your shoulders. Hold for 2 seconds making sure your belly button is pulled back towards your spine then lower to start position.

Repeat 10 to 15 times for each leg. Increase the weight of the dumbbells as you get stronger.
Push up with hip extension

7. Push up with hip extension

Functionality: This exercise strengthens your chest, shoulder and arm muscles (primarily triceps) as well as your core muscles and glutes.

Exercise: Get on your hands and knees, hands wider than shoulder-distance apart. Extend your right leg straight back and pull your belly button up towards your spine, tightening your core muscles. Keeping your leg lifted, lower your chest to the ground until each of your elbows is at a 90-degree angle then push up.

Repeat 10 to 15 times for each leg. As you get stronger, increase the angle of your hips, increasing the distance of your knees from your hands. Eventually perform exercise with straight legs, one leg lifted, the other positioned on your toes.

8. Torso rotation with medicine ball

Functionality: Having strong obliques is key in avoiding lower back injuries. This exercise improves the strength and coordination of all of your core muscles – and will improve your tone and tighten your waist.

Exercise: Sit on the ground with your knees bent, feet flat on the floor, holding a medicine ball at your chest with both hands. Lean your torso back away from your thighs, increasing the angle at your hips and pulling your belly button in towards your spine. Maintaining your hip angle, rotate your torso to the right, moving your right elbow towards the floor behind you. Return center and rotate to the left.

Repeat 10 to 15 times for each side. As you get stronger, perform the rotations with straighter arms and/or use a heavier medicine ball. Always keep your belly button pulled in.

9.Supine bridge with arm extension

Functionality: This exercise tones and strengthens your arms, shoulders, back, glutes, legs as well as targets your core muscles. It also opens up your chest and the front of your hips (muscles that get tight with long hours of sitting and using the computer).

Exercise: Sit on the floor with your hands underneath your shoulders, knees bent and feet flat on the ground. Keeping your arms straight, use your legs to push your hips up to the ceiling until your torso is flat and like a table top. Lift your right arm straight up towards the ceiling, rotating your upper body so that it is being supported by your left arm, keeping your hips lifted. Lower your right arm to start position and just slightly lower your hips but don’t let them return to the floor. Repeat with your left arm.

Repeat 10 to 15 times for each side. As you get stronger, hold your arm and hips up for 2 seconds before slightly lowering. You can also lay a weighted ankle strap across your hips to increase the weight your legs must lift.

Prone Plank

10. Dynamic prone plank

Functionality: This dynamic exercise tones, lengthens and strengthens just about every muscle in your body. Though it is challenging, it’s a perfect exercise to end with.

Exercise: Get on your hands and toes, facing the floor, keeping your head, back and legs in a straight line and your arms straight underneath your shoulders. Lift your rear to the ceiling, pulling your belly button into your spine, forming a pike or downward dog (yoga) position, lengthening your arms and legs. Return to plank position and bend your elbows against your sides, lowering your torso and legs to the floor. Keeping your lower body flat on the floor, use your arms to push your chest and head up towards the ceiling (similar to the cobra in yoga), stretching out the front of your body. Lower down and push your body back into plank position.

Repeat 5 to 10 times. As you get stronger, increase the number of repetitions.

Sunday, September 5, 2010

Whats cooking in the Kitchen

Now that I am back on the BULK, I'm looking for fun clean foods that will spice up my diet.  I was searching for sponsorships today when I came across breakfast gold!  When I saw this recipe, like Pavlov's pooch I couldn't stop salivating. I wanted to lurch two weeks into the future just so I could incorporate it into my diet. 
When most people think of flapjacks they conjure up  golden fluffy goodness slathered in butter and syrup. But the perfect pancake and is a diet breaker as much as a guilty pleasure. Until now! With this protein-rich recipe, you can have your pancakes and eat them, too.  These little fellows are made with egg whites, oatmeal, and the protein powder of your choice, and packed with plenty of complex carbohydrates  to make you feel full and give you plenty of energy. 

INGREDIENTS

6 egg whites

½ cup oatmeal (uncooked)

1 scoop any flavor of Muscle Milk® or Muscle Milk® Light powder (Chocolate Milk, Strawberry Banana, Blueberries ‘N Crème, Cinnamon Bun, Cake Batter, Chocolate Peanut Butter, etc...)


DIRECTIONS

Mix all ingredients together

Spray hot skillet with cooking spray

Makes 2 pancakes

Optional: Top with sugar free syrup and sliced bananas

For more recipes check out  http://www.cytosport.com/features/recipes

Wednesday, September 1, 2010

The Supplement Shelf

GREEN TEA:  When fitness pros talk about green tea, they usually extol the thermogenic effect that green tea has on the body (the main active component is epigallocatechin gellate). What we've overlooked in the past is a decrease in delayed-onset muscle soreness (DOMS), the muscle pain you get a day or two after an intense lifting session. To make walking up stairs after a serious leg workout easier, reach for the green tea extract.  Researchers from Baylor University found that taking green tea extract for two weeks significantly reduces muscle pain after a grueling workout.

 
CAFFEINE:  Research shows that the world's most addicting and popular drug lessens muscle pain during strenuous rep routines, which allows you to train harder. Caffeine blocks the chemical adenosine, a byproduct of the post-workout inflammation process that leads to DOMS.





THE STACK:
500-1000 mg of green tea extract 
200-400 mg if caffeine 
In the morning and 30 minutes prior to workout

-Recomended Dosage by Jim Stoppani, PHD











What's on your supplement shelf?

Tuesday, August 31, 2010

Road to the Delaware

I awoke at 5:30 am, ate my 2.5 cups of unflavored cream of wheat, 6 eggs and 2 pieces of bread. I weighed myself, and, to my horror, tipped the scales at 177 pounds. Nerves started to set in. My weight class was 176.25 pounds, and I was almost a pound over. I headed to the show with the feeling that I wouldn't make weight. The feeling never left me the entire ride.




I entered the registration room and was waved to the end of the table. The head judge said "Get on the scale." I stepped up --  gingerly --  and saw the numbers 178.4. Anger set in. Damn those rotten eggs! When you're hungry and dehydrated, it's hard to control emotion. I wasn't going to let a measly 2.2 pounds keep me from my goal.

I got into my car and drove to the YMCA. I'd decided to get into the sauna and sweat off the pounds. Ten jumping jacks. One hundred punches. I had to keep moving to expel the water as quickly as possible. I emerged 40 minutes later and returned to the show. I walked into the lobby, approached the scale and stepped on. This time the numbers 175 popped up. It was as if a small floor safe had been lifted off of my shoulders. Time to eat!

I only had an hour to "carb-up". This is where you consume carbohydrates, proteins and essential fats to help fill out muscle depleted by the months of intense dieting. I shoveled in chicken and cold rice and chicken -- the toughest meal I've ever made myself swallow! But I did swallow. Time was precious, so I switched to rice cakes, peanut butter and jelly. This repast was the most amazing I've ever tasted (LOL); I ate four every 20 minutes, racing to be as sated as possible. By the time my group was called, I felt as if I were the embodiment of the Chinese proverb about the perfect meal -- "Eat until you are eight-tenths full." It was time to pump up and give my best showing.
One hundred and fifty push-ups were followed by 150 rows. I walked backstage, got in line and got set. I'd never been so nervous, but I'd come this far couldn't turn back now. I eased onstage and peered into the crowd. Then I took my place in front of the judges. It took every ounce of strength to stand up and pose. The judges went through the mandatory poses. I stood tall, flexed hard. Within five minutes it was all over. The months of sweat, pain and intense dieting -- over. Everything was in the hands of judges.

Hours later the results were announced. I'd placed second in the novice class; fourth in the state. This had been my first show, and it taught me a lot about what I need to improve to win next time around. I'll train hard and rededicate myself to improving my mind and body. The only direction to go is up. I have gained new respect for the sport of bodybuilding, which is more than lifting weights and flexing onstage. Much more. A ton of technique, mental toughness and dedication is packed into every performance. I'm eager to compete next year in the Philadelphia show, where I surely will improve on my showing. Thank you all for your support -- my clients, my family, my friends. It really meant the world to me.

Stay positive, stay motivated, stay dedicated and you, too, can reach any goal! It really does come down to How Bad You Want It.

Thursday, August 26, 2010

Whats Cooking in the kitchen! Pasta Edition

The writer Gore Vidal once said the most dispiriting words in the English language were “Joyce Carol Oates”. To most of the public, the most dreaded four-letter English word is "Carb"! This macro-nutrient has been cast as the villain in the war on obesity. But not all carbohydrates are bad: our body needs them (along with fats and proteins) to survive. Carbs are fuel, which is why people who restrict them or "cut them out" often feel as lazy or sluggish as the protagonist of a Joyce Carol Oates novel. The trick is to get most of your carbs from non-starchy options -- fruits and vegetables -- and limit your starchy ones (whole grains, potatoes, tabletops...) to breakfast and post-workout. For a deeper look at this subject, check out Madelyn Fernstrom's article "Carbs: the good, the bad and the ugly" .


Named for the Italian Robin Hood, fra diavolo means "devil's brother" and refers to a spicy sauce. This version is virtually fat-free and will infuse both the pasta and the fish with a lusty flavor. A great post-workout option that delivers a whopping 31 grams of protein, while yielding only 3 grams of fat. Hope you carbivores enjoy this one.

COD FRA DIAVOLO




Ingredients
  • 8 ounce(s) multigrain or whole wheat fusilli pasta
  • 1 teaspoon(s) olive oil
  • 1 medium red onion, coarsely chopped
  • 1 medium red pepper, cut into 1/2-inch pieces
  • 3 clove(s) garlic, chopped
  • 1/4 teaspoon(s) crushed red pepper
  • 1/2 cup(s) fat-free marinara sauce
  • 1 can(s) (14 1/2 ounces) Italian-style diced tomatoes
  • Salt
  • 1 pound(s) cod fillet, cut into 1-inch chunks
  • Fresh basil leaves for garnish

Directions
  1. Heat large covered saucepot of water to boiling over high heat. Add pasta and cook as label directs.
  2. Meanwhile, in nonstick 4-quart saucepan, heat olive oil over medium heat. Add onion and red pepper, and cook 8 to 10 minutes or until vegetables are tender and lightly browned, stirring occasionally. Stir in garlic and crushed red pepper; cook 1 minute. Stir in marinara sauce, diced tomatoes, and 1/2 teaspoon salt; heat to boiling over medium-high heat. Reduce heat to medium-low and simmer 5 minutes more.
  3. Add cod chunks to sauce, pressing down with the back of a spoon to submerge in tomato sauce. Cover and cook over medium heat about 6 minutes or until cod is cooked through.
  4. To serve, drain pasta well and place in 4 large shallow bowls; top with cod and sauce. Garnish with basil. 
Calories355
Total Fat3g
Saturated Fat1g
Cholesterol49mg
Sodium645mg
Total Carbohydrate54g
Dietary Fiber8g
Sugars--
Protein31g
Calcium




Wednesday, August 25, 2010

We exercise to lose weight right? WRONG!!!



 Though the number of Americans who exercise increases every year, the obesity rate stays the same. How does that make sense? Well, people often forget the importance of diet in their weight-loss program. Regular exercise is great for reducing pounds and preventing heart disease, diabetes and cancer. But only when exercise is paired with proper nutrition will you reap its full benefit.

I just read an excellent article on MSNBC.com (Big bummer! More of us exercise, but still fat) that lays out some stark truths about America's continuing obesity epidemic. Adult men and women 20-and-over are fatter than ever. The numbers are truly staggering. In fact, the obesity rate in this age group has risen by 8.6% over the past two years. We need to get this under control -- it's already out of hand.

When beginning your weight-loss regime, count calories. Use this helpful calculator: (http://www.fmptrainer.com/) to find out your ideal number. You can effectively drop weight by taking in 500 fewer calories a day, through diet and exercise. Divide that figure into five to six small meals, and make sure the food is wholesome and nutritious.

Tuesday, August 24, 2010

You get what you train for!

Everyone wants that perfect body, yet no one trains for it. Does this make sense? I continually see people take on training programs that have nothing to do with their goals. The "average Joe" in the gym wants to lose fat and get that lean athletic beach bod -- not an uncommon goal, right? Yet, he's doing hypertrophy (muscle building protocols) out of the latest issue of Muscular Development. How are you supposed to get a metabolic benefit from a heavy-load, weight-training protocol that calls for two-to-six reps with a three-to-five minutes of rest between each of the six sets?  That's an easy question... You don't!

To lose body-fat percentage, you need (1.) proper nutrition and (2.) metabolic substance in your workouts. Which means you should add high-intensity exercises to burn the maximum amount of calories. Exercises such as burpees, mountain climbers thrusters, and kettle-bell swings are perfect for raising the metabolic value of your workout.


Here's a fantastic metabolic chest workout: 


1A. Incline Chest Press         10, 10, 10, 10

2A. Cable Chest Flies            8, 8, 8, 8

3A. Thrusters                        15, 15, 15, 15

4A. Dumbbell Chest Press    10, 10, 10, 10                      

5A  Dips                               10, 10, 10, 10

6A. Burpee Jump Pull-ups     15, 15, 15, 15                                          



REST 60 to 120 seconds after circuit, or until heart rate reaches 50 to 60% of MHR (Maximum Heart Rate)

ENJOY !!!




 

Sunday, August 22, 2010

Whats cooking in the kitchen!

Today's recipe is a one that I got from IFBB Pro Laura Creavalle. I was looking for ways to make my chicken more edible and enjoyable. When you are holding yourself to a strict fat burning diet it is so important to still love what you eat or else your moral will drop and you will begin to lose faith in your diet and yourself. You wonder if you will be able to stay dedicated to your goals and even question why you started your journey to a healthier you in the first place. So do yourself a favor and spice up your food life in a healthy muscle building way with this recipe :) enjoy!


MOLASSES BARBECUED CHICKEN


Shopping Cart


1/4 cup spicy mixed vegetable juice

2 tbsp chili sauce

1 tbsp molasses

1 tbsp drained horseradish

2 tsp red wine vinegar

1tsp Dijon mustard

1 garlic clove, crushed

4oz boneless, skinless chicken breast

Non stick cooking spray


Directions: Spray grill rack with nonstick cooking spray and place rack five inches from coals. Prepare grill according to manufacturer's directions. To prepare sauce: combine fist seven ingredients in a small sauce pan and bring to a boil. Reduce heat to low and simmer 10minutes, stirring frequently. Remove from heat. Grill chicken 20-25min, turning occasionally and brushing with sauce, until juices run clear when chicken is pricked with a fork.

Nutritional Information:  One serving (recipe yields 4 servings): 128 calories, 26 grams of protein, 7g of carbs; 2g of fat.


Saturday, August 21, 2010

Must have In-Home Training Equipment

Clients frequently ask what equipment they should buy for their home gym. My usual answer: A chin-up bar! Here's my thinking -- Why add weight to your body when most of you have trouble controlling your own body weight. Sounds like common sense, but you'd be amazed how often trainers ignore this for the so-called "shock value" of a program. Most would rather wow a client with "Look how many muscle-demolishing exercises I know", rather than take the safer core-progression approach.



At the onset of any training program, the client's core stability and strength should be paired with fundamental movement. Without this, the risk of injury increases and the client has been done a disservice. So, before going out and spending your loot on equipment you're not ready for, make sure you can first control your body-weight. And, yes, that means pull-ups, too.


That said, I just read a terrific article in Revolution Health about the 10 "must-haves" for your home training gym. The only piece on equipment missing was a foam roller, which adds muscle functionality and flexibility. A bunch of great exercises can be performed with it.


10 MUST HAVES FOR YOUR HOME GYM!
http://www.revolutionhealth.com/articles//article.2006-11-29.0367813827?ipc=B00497&section=section_00

Buy foam roller                                                          Buy resistance bands                                                  











Friday, August 20, 2010

WELCOME TO Fit Motivatived Professional Trainers BLOG!!!

FMP Trainers is a vision created by me, Darrell Spencer, to deliever the most knowledgable and professional home personal training around. The goal of FMP Trainers is to deliver clients the results they want and the overall well-being they deserve.



This Blog is a place both clients and the general public can go for information on topics including dieting tips, exercise routines, and proper supplementation. I want to hear from you - feel free to ask me any question that you want, and do try to stump me! Unlike most forums, I will answer all of your questions promptly!

Coming soon - I will be competing in the Delaware Bodybuilding show!! It has been a long and adventorous 4-month journey for this former power lifter. The biggest difference between power lifting and body building is definitely diet, requiring me to shift from more food for more power, to delicately timed and portioned meals. Achieving my total body transformation has not been the easiest transition, but it has been worth every ounce of sweat, muscle soreness, pain, and utter exhaustion that I have endured!!!

For more information on FMP Trainers please contact:

Darrell Spencer NASM, NPTI, FMS

Dspencer.FMPTrainers@gmail.com

4 months of hard training and dieting