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Wednesday, December 19, 2012

Metuchen Recreation Commission 
Functional Fitness Group Training


Exercises in the video can be scaled for any fitness level and are a result of progression.
Sign up today for the 6:15- 7am class M, W, F
or
7pm- 8pm class, M, T, Th
All classes take place at Metuchen H.S. Fitness Center
$60 dollars for 6 session punch card (used in 1 month)
$110 dollars for 12 session punch card (used in 2 months)
1 Free session for all new clients
email:  nzaneto@gmail.com  for more info

Wednesday, June 6, 2012

Rip Training with the Master
Bill Fabrocini of TRX


Panos Tzetzos and myself had the awesome opportunity to workout with the TRX Rip Trainer Master Bill Fabrocini of TRX.  In about 20 minutes we got a killer workout in, during the lunch period of the 2012 Functional Training Summit in Providence, RI.  One of the best training devices on the market today as it gives you a different type of resistance, that works muscles that you can't hit with free weights.

Saturday, June 2, 2012


Just got done with day 2 of the Perform Better Functional Training Summit.  Amazing workout and lecture with Martin Rooney from trainingforwarriors.com / Parisi Speed School.  He is one of the most motivating fitness professionals I have ever seen.  Today, he talked about giving it all you got during the workout and not holding back.  This small piece of advice really hit me hard today, as I thought about how many times I may have held back during a workout.  The workout we did today was given to us by Martin in two dosages, 1 min on and 10 seconds off, then we did the same workout 30 seconds on and 20 seconds off.  During the second dosage we were able to truly go "All Out" have enough recovery and it felt like we got the same out of it as we did in the first dose.  It was an amazing revolation that I wish more fitness professionals would realize, there is no reason to kill clients and have them passed out on the ground instead make the workouts effective and fun. 

Sunday, May 20, 2012


National Champion World Champion Jersey Product Jordan Burroughs killing it with some plyos




Friday, March 9, 2012


Liverpool FC Demos the TRX Rip Trainer

by TRX Editor [2012-03-09 6:00 AM] No Comments
Liverpool FC ended their wait for silverware with their recent Carling Cup triumph over Cardiff City, securing them a record eighth League Cup win in the process.
The football club’s head of fitness and conditioning, Darren Burgess, has long been relying on TRX Suspension Training (in his current role with Liverpool and previously with Australia’s national team, the Socceroos) to provide sport-specific functional training for his athletes and to help them reduce their risk of injury. And it appears to be working, as Liverpool FC currently has one of the lowest injury ratings in the English Premier League.
“I think functional training such as that offered by the TRX Suspension Trainer allows players to improve their strength and power in a football-specific manner,” says Darren. “It helps progress players to a higher level of performance but also continues to build the mobility and strength to keep players on the pitch versus on the sidelines.”
Now Darren and the first team have a new piece of kit in the training room at Melwood, after recently having been introduced to the TRX Rip Trainer during a visit from TRX Director of Training and Development Fraser Quelch (on left above). Fraser took Liverpool FC’s coaching staff through a variety of Rip exercises in a demo, and Darren quickly saw how the Rip Trainer is the perfect complement to the Suspension Trainer.
Where the Suspension Trainer allows you to build total body strength, core stability and mobility and a strong athletic base, the Rip Trainer allows you to utilize that foundation for explosive power, metabolic conditioning or a cardiovascular challenge. Because it utilizes elastic resistance, the Rip Trainer allows athletes to build up a ton of speed at the beginning of an exercise and forces them to control a high tension load at the end range of motion (excellent for speed training).
For Darren, the Rip Trainer is a game-changer. “Football is played in a vertical position, and the TRX Rip Trainer allows you to train in that position while you are applying force through the ground, exactly like you do in football,” says Darren. “You are allowed to do any number of movements while turning your core and glutes on,” which is crucial for football players as they use these muscles to back into other players and fight for loose balls during the game.
The TRX Rip Trainer is a powerful tool for reinforcing movement patterns as corrective strategies before, during and after traditional strength, power and agility-specific training for football. It’s the perfect tool for every athlete and team looking for that extra edge in performance.
Liverpool prepares to face Sunderland this Saturday at the Stadium of Light.
Check out the moves that helped Liverpool FC win the Carling Cup. Download this workout program, designed by Darren and used exclusively by the Reds!

Saturday, March 3, 2012

TRX Rip Trainer Video

Legit piece of equipment for functional stability

Tuesday, February 28, 2012


TRX at the NFL Combine

by trxblake [2012-02-28 6:00 AM] No Comments
TRX shows up in the training rooms of 24 of the 32 teams in the NFL. TRX head of human performance, Chris Frankel, spent this past weekend at the NFL Combine to demonstrate new applications for the TRX Suspension Trainer and Rip Trainer to coaches. TRX’s Tim Bourke attended with Frankel. As a 4 year letter winner from Illinois, Bourke knows the importance of functional training for football and the ins and outs of preparing athletes for competition.
The Combine is an opportunity for top Football athletes to demonstrate their tactical, technical and fitness related skills to the shot callers in the league. It is also an opportunity for the best training technology to get in front of the Strength and Conditioning, as well as, the Athletic Training decision makers in the league. In this world, new gear and techniques only make the cut when they can deliver results that translate into wins in one of the most physically demanding sports on the face of the planet.
Frankel provided coaching tips and hands-on demos to coaches who already incorporate Suspension Training and Rip Training into their programs. He also showed coaches new to TRX what TRX training can do for their players and how Suspension Training and Rip Training can be used to develop foundational strength and rotational power. Frankel’s tips on how to use the Suspension Trainer for mobility and movement preparation exercises resonated with coaches as did demos showing how both the Suspension Trainer and Rip Trainer are powerful tools for reinforcing movement patterns as corrective strategies before, during and after traditional strength, power and agility-specific training for football.
Every athlete and every team is looking for that extra edge in performance. The NFL Combine again underscored that coaches and players at the highest levels of sporting competition turn to TRX to optimize their training and performance while enhancing durability to keep their players in the game.

Monday, February 27, 2012

Shake of the week 2/27
Peanut Butter Granola Banana Shake
1 Banana
1 Nature Valley thin peanut butter granola bar
1 cup non-fat vanilla yogurt
1/2 cup of ice
1/2 cup Non-fat milk
1 scoop Vanilla Protein Powder

Tuesday, February 21, 2012


Increase calorie burn by almost 300 percent with these simple Strategies

How does Ferriss' Ice Therapy work? Well, by cooling your body down with ice, you're essentially forcing it to burn much more calories by activating your brown fat as the studies above can attest to. His suggestions, from easy to 'hard core,' include the following. Do advance slowly! It may be inadvisable to go straight to the ice bath if you're not used to it!:
  • Place an ice pack on your upper back and upper chest for 30 minutes per day (you can do this while relaxing in front of the TV for example)
  • Drinking about 500 ml of ice water each morning
  • Cold showers
  • Immersing yourself in ice water up to your waist for 10 minutes, three times per week. (Simply fill your tub with cold water and ice cubes)

(Dr. Mercola, 2012)

Posted By Dr. Mercola | February 13 2012
Posted By Dr. Mercola | February 13 2012

Monday, February 20, 2012


Shake of the week 2/20
Vanilla Fish Shake
1/2  cup vanilla graham goldfish crackers
1 cup non-fat vanilla yogurt
1/2 cup of ice
1/2 cup Non-fat milk
1 scoop Vanilla Protein Powder

Friday, February 17, 2012

Tuesday, February 14, 2012

Lin-Sanity


Check out Lin before he was a Knick.
This guy is ripping it up.

Monday, February 13, 2012

Sports Performance Enhancement Specialist Todd Durkin at TRX

Awesome Total body exercise
TRX Suspension new exercise = Squat from the bottom up

Rotational Sport Exercise (Baseball, Lacrosse, and Tennis)
TRX Rip Trainer exercise = Samauri Strike
Video of Tebow Working Out in High School


Great Footage of Tebow:
Stair running
Sled Dragging
Power Cleaning some serious weight for a HS kid


Shake of the week 2/13
Valentines Day Treat
1 reeses peanut butter cup
1 banana
1/2 cup of ice
1/4 cup of water
1/2 cup Non-fat milk
1 scoop Chocolate Protein Powder

Tuesday, February 7, 2012


Shake of the week 2/6 
Banana-berry
1 cup frozen strawberry and banana slices
4 oz non-fat frozen yogurt
3 oz non-fat milk
2 oz of water
1 tablespoon flax seed oil

Sunday, February 5, 2012

How TRX helped Drew Brees become a record breaker



Check it out!

Wednesday, February 1, 2012

Fat Burning TRX Workout

Metabolic Workout "A" by Fraser Quelch
Week 1= 3 times through
Week 2= 4 times through

Exercise #1 Single leg squat- 30 sec each leg
Exercsie #2 Atomic Push-up-30 sec
Exercise #3 Low row- 30 sec
Exercise #4 Backward lunge- 30 sec each leg
Exercise #5 Side plank hold- 30 sec each side

Tuesday, January 31, 2012

TRX training with Drew Brees


TRX for Grappling Strength

Get yourself grappling strength with this TRX circuit

  • Medball atomic push up (hands on medball, feet in TRX straps) 30 sec
  • Physioball TRX roll out (plank position to arm extension as many times as possible in 30 sec, feet in TRX)
  • One leg squat (while holding TRX with your hands) 30 sec each leg
  • Reverse row (on your back holding TRX handles) 30 sec
  • Lower body rotational twist (feet in the TRX)  30 sec

Rest 2 minutes
Perform Circuit again  (after week 1 perform a 3rd rotation)


Consult a physician before beginning any exercise program

Sunday, January 29, 2012


Apple Cinnamon Smoothie
1 cut up apple
1 dash of cinnamon
1 cup of ice
4 oz non-fat frozen yogurt
2 oz non-fat milk
2 oz of water
1 scoop vanilla protein powder
1 tablespoon flax seed oil

Wednesday, January 25, 2012

Nutrition for Injury Recovery

Consume Omega 3 Fatty Acids- Natural anti-inflammatory properties
ex: Canned tuna or salmon

Monounsaturated fat- Displace saturated and trans fat
Ex: Canola oil, walnuts, almonds, avocado, and sunflower seeds

Foods with Zinc- help speed up injury recovery
Ex: Yogurt, beans, lean meats, hummus, almonds, and fortified breakfast cereal

Monday, January 23, 2012


Red Ruby Shake
1 cup frozen Strawberry and Raspberry
1 cup of ice
4 oz non-fat frozen yogurt
3 oz non-fat milk
2 oz of water
1 tablespoon flax seed oil

Tuesday, January 17, 2012

Preventing lower back pain quick tips

Common Problem:  Typing on computer in bent over position for long periods of time
Solution:  Create good posture by tightening abdominal region (belly button to spine), sit on a physioball at a computer

Common Problem:  Hamstring tightness
Solution:  Dynamic flexibility before activity (High leg kicks, inch worms), static stretching directly after activity

Common Problem:  Lower back weakness
Solution:  Lying opposites, supermans, glute-ham raises, physioball lower body extensions (keep hands on ground)

Monday, January 16, 2012

Blueberry Bash
1 cup frozen blueberries
1 cup of ice
4 oz non-fat frozen yogurt
3 oz non-fat milk
2 oz of water
2 scoops vanilla protein powder

Monday, January 9, 2012

Shake of the Week 1/9

Caffeine Blast
8 oz coffee
2 cups of ice
3 oz non-fat milk
2 scoops vanilla protein powder

Tuesday, January 3, 2012


Shake of the Week
Peanut Butter Banana Shake
Ingredients:
1 cup non-fat milk
1 cup non-fat vanilla yogurt
1 cup of frozen banana
1 tbsp of peanut butter
1/4 cup of non-fat dry milk
1/4 cup of water

Sunday, January 1, 2012

Unleash the Beast in  2012 with this Physioball Circuit


Time to dust off the physioball in the closet for the new year.


Here is a link below to an excellent program 
by Paul Goodman MS, CSCS entitled The "Core" of the Workout Should be on the Ball
http://www.nsca-lift.org/perform/Issues/0206.pdf