PJ S.'s Posts - Wellsphere

The FORCE Fitness & Performance Podcast Episode 2 by PJ S. Healthy Living Professional

Posted in: Blog Posts in Exercise Also visit us at: http://www.cincinnatifitnesstrainer.com/cincinnati-personal-training.html Episode 2 continues the discussion on cardiovascular training routines, including a review of episode one's content as well as details on another of my favorite conditioning routines..."The Ladder". Click the FORCE logo to access the podcast. En... Read on »

The FORCE Fitness & Performance Podcast Episode 1 by PJ S. Healthy Living Professional

Posted in: Blog Posts in Exercise Also visit us at: http://www.cincinnatifitnesstrainer.com/cincinnati-personal-training.htmlWell, I decided to jump on the bandwagon and start podcasting. I'm excited about it, because it allows me to connect with my readers, clients, and subscribers in a much more consistent and time efficient manner.Episode 1 contains a discussion of one of my ... Read on »

Today is the Day! by PJ S. Healthy Living Professional

Posted in: Blog Posts in Exercise Also visit us at: http://www.cincinnatifitnesstrainer.com/cincinnati-personal-training.html Hi Everyone: Today is the day to get started! Why wait till January 1st to change your habits? We've got a perfect, Monday, December 1st to get a full month's head-start on your fat burning goals. If you are a beginner and don't know where to start, sim... Read on »

Treadmill Workout by PJ S. Healthy Living Professional

Posted in: Blog Posts in Exercise Also visit us at: http://www.cincinnatifitnesstrainer.com/cincinnati-personal-training.html Try this change of pace treadmill workout: Set speed on treadmill at 5.0 mph and jog for 30 secondsDismount treadmill and rest on the side decks for 30 seconds while increasing the speed to 5.5 mphGet back on treadmill and jog @ 5.5 mph for 30 secondsDism... Read on »

More on Genetics and Obesity by PJ S. Healthy Living Professional

Posted in: Blog Posts in Exercise Also visit us at: http://www.cincinnatifitnesstrainer.com/cincinnati-personal-training.html While personal responsibility and the nutritional environment we live in both contribute to our nation's obesity problem, genetics cannot be ignored either. Check out the article below from Newsweek: NEWSWEEK ARTICLE ON GENETICS & OBESITYhttp://www.ci... Read on »

Cool Fitness Calculator, Why Trying to Lose Fat Through Exercise Alone is a Waste of Time, etc. by PJ S. Healthy Living Professional

Posted in: Blog Posts in Exercise Check out the link to the cool fitness calculator below: http://www.exrx.net/Calculators/WalkRunMETs.html You can plug in your running or walking speed, the incline you are walking or running on, your bodyweight, and the amount of time you plan to perform the activity, and it will tell you exactly how many calories you will burn (both net and gr... Read on »

Welcome! by PJ S. Healthy Living Professional

Posted in: Blog Posts in Exercise I'd like to welcome all of my clients and website subcribers to the NEW Force Fitness & Performance Blog! Please check back frequently for cutting edge information on strength training, conditioning, fatt loss, corrective exercise and other topics on preventative health and healthy living! Check out the link below from California based trai... Read on »

Athletic Performance Training by PJ S. Healthy Living Professional

Posted in: Blog Posts in Exercise Our Cincinnati athletic performance training program is directed by P. J. Striet, owner of Force Fitness & Performance in Cincinnati, OH. P. J. holds a BS degree in Health & Sports Studies from Miami University, is a certified strength and conditioning specialist, and has worked as a member of the strength and conditioning departments at... Read on »

Sports Training by PJ S. Healthy Living Professional

Posted in: Blog Posts in Exercise Our Cincinnati sports training program is directed by P. J. Striet, owner of Force Fitness & Performance in Cincinnati, OH. P. J. holds a BS degree in Health & Sports Studies from Miami University, is a certified strength and conditioning specialist, and has worked as a member of the strength and conditioning departments at both the Univ... Read on »

Nutritious Salad by PJ S. Healthy Living Professional

Posted in: Blog Posts in Exercise THE FORCE SALAD3 cups of Earthbound Farms organic salad (baby romaine, spring mix, spinach, etc.)1/2 package of Oscar Meyer chicken breast strips2 egg whites1 cup shredded carrots1/4 of a bell pepper (yellow, red, orange, or green)1 tbsp. of almonds2 tbsp. of your favorite dressing Depending on the dressing you use, the "Force Salad" r... Read on »

Online Training by PJ S. Healthy Living Professional

Posted in: Blog Posts in Exercise The online personal training service from Force Fitness & Performance (Cincinnati, OH) allows you to have all the benefits of a personal trainer...but AT A FRACTION OF THE COST OVER THE INTERNET! Despite training hundreds of people in person over the last 8 years, what I have come to learn is most people do NOT need a personal fitness traine... Read on »

Fat Loss Nutrition Part 2: Food Selection by PJ S. Healthy Living Professional

Posted in: Blog Posts in Exercise Part 1 of the fat loss nutrition series discussed determining your fat loss caloric requirements, which is the absolutely necessary first step if you want your diet and nutrition to help you reach your fat loss goals effectively. Once you've established your caloric requirements for fat loss, and have consistently (a few weeks) adhered to these ... Read on »

Fat Loss Nutrition Part 1: Determining Caloric Needs by PJ S. Healthy Living Professional

Posted in: Blog Posts in Exercise If you want (not "wish") to lose body fat, the first thing you must do is etablish your caloric needs....there is no way around this. While counting calories is not "sexy" and has taken a back seat to other secondary (in my opinion) issues such as nutrient composition (ratio of carbohydate to fat to protein), organic vs. non-... Read on »

Baby Boomer Workout Program by PJ S. Healthy Living Professional

Posted in: Blog Posts in Exercise Our Cincinnati baby boomer workout program is a custom designed private personal training program specific to the needs of Cincinnati residents age 50+. The Force Fitness & Performance training team, led by trained exercise physiologist Patrick Striet, specializes in enhancing the fitness of middle-age and elderly individuals who not only wa... Read on »

Sports Performance Training by PJ S. Healthy Living Professional

Posted in: Blog Posts in Exercise Our Cincinnati sports performance training program is directed by P. J. Striet, owner of Force Fitness & Performance in Cincinnati, OH. P. J. holds a BS degree in Health & Sports Studies from Miami University, is a certified strength and conditioning specialist, and has worked as a member of the strength and conditioning departments at b... Read on »

Hotel Room Workout by PJ S. Healthy Living Professional

Posted in: Blog Posts in Exercise If you are traveling and stuck in a hotel without a fitness center (or an inadequate fitness center), all you need is your bodyweight, a JC all purpose resistance band and about 12 sq. ft of space to get a quick and effective workout. Try the following: Push-ups or Modififed Push-up: 20 reps Prisoner Bodyweight Squats (hands interlocked behind... Read on »

Incorporating Flax into Your Diet by PJ S. Healthy Living Professional

Posted in: Blog Posts in Exercise Also visit us at: http://www.cincinnatifitnesstrainer.com/cincinnati-personal-training.htmlJohn Berardi and the crew over at Precision Nutrition just gave me permission to link to a great article over at their private discussion forum about incorporating Flax into your diet. Flax is a terriffic source of omega 3 fats, and offers numerous health ... Read on »

What is EPOC? by PJ S. Healthy Living Professional

Posted in: Blog Posts in Exercise Also visit us at: http://www.cincinnatifitnesstrainer.com/cincinnati-personal-training.html If you are a regular reader of my blog (yeah!), you've undoubtably seen me mention the acronym EPOC many times. EPOC stands for excess post exercise oxygen consumption, and, given the busy nature of lives, it is a very relevant topic when we consider what... Read on »

Exercise (alone) Doesn't Work by PJ S. Healthy Living Professional

Posted in: Blog Posts in Exercise Also visit us at: http://www.cincinnatifitnesstrainer.com/cincinnati-personal-training.html I have received feedback and emails from all over the world (even as far as India) about my Exercise: actual results don't match expected results post from a few weeks back. Many readers asked for scientific evidence and rationale backing up some of the s... Read on »

Exercise of the Week: Pillar Bridge to Push-Up Circuit by PJ S. Healthy Living Professional

Posted in: Blog Posts in Exercise Also visit us at: http://www.cincinnatifitnesstrainer.com/cincinnati-personal-training.html I routinely use the above each and every week with my private training clients. It's a great way to train the core musculature, the chest, shoulders, triceps, etc. It's also a great mental toughness type exercise because of its grueling nature. Think your... Read on »

PJ S.

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