TRX Suspension Training and Core

Friday, November 9, 2012

Functional Patterns

Hey everyone,
It has been awhile since I have posted, but I cam across this workout routine and felt I should share this with everyone. He incorporates style, grace, dance and functional movement exercises into his routine. check it out.

Tuesday, October 16, 2012

Dysfunctional Training Programs Revealed

Hi everyone,
I came across this interesting video from the National Academy of Sport's Medicine (NASM) speaking about the importance of Corrective Exercise. It is so well backed that even some Doctor's are certified in it and back the methodologies used. The video explains all about the Corrective Exercise approach to training. Also, know that my company (New Strength Dynamics) offers and endorses Corrective Exercise. Please visit us at after watching the video to learn even more about how we can help you to finally live pain free and move more functionally to avoid injury.

Best of health,

Wednesday, August 8, 2012


Hi everyone,
It has been awhile since I have posted, but I want to share with you how excited I am about these new High Intensity Interval training (HIIT) sessions I have been using lately. The basis behind HIIT are six to ten repetitions of high intensity exercise (4-6 sets), separated by medium intensity exercise or  a very short break.(1 minute). Most sessions only last between 8-12 minutes and never more than 20. This form of circuit training burns a lot of calories, increases endurance and strength. A lot of the exercises focus around your core and mainly consist of body weight exercises, but some exercises do incorporate weight as well. Here is an example program with the video to demonstrate. Thank you BodyRock! (

Workout Break Down: Sean’s Get Pumped On The Patio Workout
Set your interval timer to 12 rounds of 50 seconds work with a 10 second break!
1) 5 Squat and Press and 5 Low Jumps the sandbag
2) Push Up Core Rotation Left and Right With One Burpee
3) Push Up Row/ Half Burpee Sumo Leg Lift the sandbag
4) Forward Lunge Left Right-4 Switch Lunges the sandbag

Monday, June 25, 2012

Vegan Diets and Performance

I read an interesting article today in regard to vegan diets and athletic performance. You can read it here. Copy and paste link below.

Best of Health,

Saturday, June 9, 2012



You'll be glad you did :D

Best of Health,

Monday, June 4, 2012

Yes, we are finally Mobile :D

New Strength Dynamics is now mobile phone friendly with our new address www.newstrengthdynamics/mobile

Stay Healthy,

Friday, May 11, 2012

Monday, April 30, 2012

Live Pain free with Corrective Exercise

Do you want to live pain free? You can through Corrective Exercise.
In many cases, the pain you're experiencing now is often the result of a series of small events that, when looked at as a whole, leads to the real reason you're experiencing pain. Muscle imbalance and movement issues are often the root cause of chronic pain AND the reason you can't seem to move past the pain.  
Please visit  to learn more

Tuesday, April 10, 2012

Wallet Sciatica?

That's right. a lot of people (mostly guys) carry their wallet in their back pocket. This causes pressure upon sitting on the piriformis which is a muscle deep inside your buttocks (gluteus maximus), which in turn can cause pressure on the sciatic nerve leading to piriformis syndrome. So get your wallet out of your back pocket guys! :D for more great health and fitness tips, visit my site at

Best of health,

Monday, March 5, 2012

GOMBS sounds like combs

G- Greens
O- Onions
M- Mushrooms
B- Berries
S- Seeds

Remember this simple acronym. It may be some of the most important nutrient dense foods you can eat. These foods are extremely effective at preventing chronic disease and promoting health and longevity. To learn more about these foods, visit the link below and make them a part of your diet.

Best of Health,

Tuesday, January 31, 2012

tomato, tomata, Tabata?

That's right. I said it :D Here is a great workout for burning calories and getting your heat rate up in a very short amount of time. Is FOUR minutes fast enough for you? Here are a couple sample workouts. Have fun :)


If you don’t know already, Tabata is a four minute session. Each Tabata has 8 intervals  of which you exercise at a very high intensity for 20 seconds. After 20 seconds, you have 10 seconds to rest.  Tabata is a form of high intensity training and one of the benefits of high intensity training is that it can boost your metabolism and heart rate up in a matter of seconds. Long distance running requires anywhere from 10 minutes to 30 in order to get your heart rate up. Not only that but you have to maintain that heart rate for the rest of the jog to get your body to burn fat.

This is a sample of a simple Tabata session:
  • Pushups for intervals 1 and 3
  • Body weight Squats for intervals 2 and 4
  • Medicine ball slams for intervals 5 and 7
  • Sprinting or jumping rope for intervals 6 and 8

This is a sample Tabata training plan:
  • Barbell Squats (intervals 1,3)
  • Pushups (intervals 2,5)
  • Chin ups (intervals 4,6)
  • Sprinting in place (intervals 7,8)
  • Equipment needed: Barbell with weights, surface mat for pushups and a chin up bar

Full Body Tabata Routine Exercise Details

Push-ups - Regular Set 1 - 20 seconds  (8 SETS)
Pull-ups Wide Grip Set 1 - 20 seconds  (8 SETS)
Dive Bombers Set 1 - 20 seconds   (8 SETS)
Dips - Bars Set 1 - 20 seconds   (8 SETS)
Chin-ups Set 1 - 20 seconds  (8 SETS)
Alternating Lunge Jumps Set 1 - 20 seconds  (8 SETS)
Mountain Climbers Set 1 - 20 seconds  (8 SETS)
Flutterkicks Set 1 - 20 seconds  (8 SETS)
Sit Ups Set 1 - 20 seconds   (8 SETS)

Read more about it here: