If you want to be able to do A LOT more push-ups, kettlebell swings or snatches in just 3-4 weeks time then keep reading!

Getting better at swings or snatches and being able to do more reps in the same amount of time (i.e. 5 min.) will be the result of huge changes that have taken place in your body.

Your backside, yes the buttocks and hamstrings, along with your abdomen and core muscles will be much stronger, last longer and be better toned.  You will be able to run farther and may also have a couple extra inches added to your vertical as a result of the powerful hip extension that is required to drive the bell forward or overhead, if doing the snatch.  Overall you will be in much better shape from just this one exercise (swings or snatches).

Push-ups is just a great test of muscular endurance and it provides nice bragging rights to friends and family.  Most importantly though, for all of our members currently in our Fit in 40 Challenge, there is a little more invested interest in being able to do more for their post test as it is 1/3 of the total score in determining our winners.

Best of all, next week we will be announcing an awesome charity event we will be hosting on Friday evening, June 8th where 100% of all money raised will go to charity by doing as many push-ups as we can.  So, keep reading and then get pushing!!!

This program is a slight variation of a Russian ladder that works amazingly well for improving a number of various skills.  Though this program is specific to our Fit in 40 members anyone will benefit.  Because the weight is constant, 30 lbs for women and 52.5′bs for men for both the swing and snatch the only way to make the program specific to what YOU need is by basing it off of a certain % of your best reps possible.

Given the goal of increasing the total number of reps you can do in 5 minutes we are going to use a specific percentage to determine the reps you will use for your training sessions.

If you do not know how many total reps you can complete with push-ups, swings or snatches then you will need to test and find out.

To find your total reps possible for either exercise below simply begin the exercise and complete as many reps as possible without stopping or resting, and be sure to stop the exercise just before your form begins to break down and fall apart (i.e. Technical Failure) and you begin to fatigue.  Once completed that will be your Total Reps Possible number.

For example: Once you need to pause, catch your breath or anything that would cause you to stop moving that is when you’re done.  This program can and should be performed 3-4x/week.

This entire program and each training session is PRACTICE.  Practice to refine and improve upon a specific skill, which in this case is push-ups and swings or snatches.  Though you should be both breathing and working hard during each practice session you should never be completely fatigued but instead leave each practice session feeling good, not exhausted and barely able to move

Just plug your corresponding number (A, B, C) into the chart above to determine how many reps you will do per set.  For example, if A=11, B=12, C=13 then that is the number of reps you will complete each set.

Rest after each set for only as long as you need.  The x2, x3 is the number of times you will go through the session.

For example, practice session #1 would be completed as follows:

11 reps then rest, 12 reps then rest, 13 reps then rest and repeat again one more time because it is listed as x 2.  When you get to practice session #6 simply add 1 to the number you had for C (i.e C +1 = 14).

Throughout the duration of this program you need to make sure you listen to your body and rest when needed and as always, NEVER work through pain.  Try and stay consistent and by the end you will undoubtedly be doing way more reps with each exercise.

Once you finish the program and retest let us know how you did.

Jason

We, here at TREO Sports, have seen it time and time again
with the athletes we work with. It’s usually evident by the
athlete gaining a burst of energy and sort of bouncing with
a mild and cool, of course, excitement after they successfully
nailed a much faster movement.

This immediate increase in speed comes from more efficient
and effective movement by way of better mechanics. Although
specific mechanics such as shin and trunk angle upon ground
contact during movement stays about the same with nearly any
acceleration there are differences in the set up.

A volleyball and tennis athlete are similar in that they both are
in a static position prior to reacting to the ball but how they get
to the ball in terms of set up is entirely different in most situations.
The set up for field and other court athletes that are typically in a jog
prior to a sudden burst of acceleration is completely different from a
static start but also very different based on the subsequent movement
the athlete needs to make. A linear burst forward is much different
than an acceleration at a 45 degree angle and much different still
when a change of direction and re-acceleration is required.

So, with all that said one thing should be clear…the setup matters and
can significantly add to the speed and acceleration an athlete can make.

Although there are many different things that influence and dictate solid
mechanics I am going to mention just two because if you can apply these
two changes to your acceleration work on the court or field you will feel
an immediate difference and if you don’t, well, your not doing it right.

They are a positive shin angle and a 45 degree trunk angle.
A lot of athletes overreach on their 1st step and as a result create a
negative shin angle which essentially slows them down because the foot
is striking the ground in front of their body.

Take a second and stand up tall, lift your knee so your thigh is parallel
to the ground and now bring your heel towards your thigh (hamstrings).
That is a positive shin angle.

Now, while your standing tall, push your heel forward so it is in front of
your knee. That is a negative shin angle.

Now imagine maintainng the position of that negative shin angle at a 45
degree body angle, which is the angle you should maintain during the
first phase of acceleration. With your foot forward you will strike the ground
in front of your body or center of mass which will undoubtedly slow you
down.

For every action there is an equal and opposite reaction (Newton’s third
law of motion). Stand tall and push your heel into the ground in front of
your body. Did you go anywhere? If anything you pushed yourself backwards because
the angle of your force into the ground created an equal and opposite force
towards you.

As you sprint from a static position or from a jog, assuming you are at
a 45 degree body angle to the ground, drive your knee forward but keep
your heel tucked to your thigh with the intention of driving the ball of your
foot into the ground behind your center of mass in order to quickly
propel your body forward.

If you do this correctly you will immediately feel a burst of speed forward.
The best part is, once you add in other essential mechanics you’ll be even faster.

Play around with this for a bit and you’ll feel a great difference.

-Riley Moll, Age 14
Immaculata, Volleyball

My wife Emily has been making regular blog post to our boot camp website for several months now and we’ve had a positive response so, needless to say, I will be adding several post each month as well with topics ranging from nutrition, explosiveness, speed, agility, motivation, and almost any other sports and fitness related category that will ultimately help you and/or your children learn and achieve more.

Through the course I attended over this past weekend I’ve come to a further appreciation for the nervous system and how it ultimately governs everything we do. It can either facilitate performance or inhibit it.

Most conventional training systems focus on getting more horsepower out of each and every athlete; some by solely focusing on improving strength, others on explosiveness, and still others a combination of the two.

While this is well and good, if the primary objective is to improve strength and explosiveness, maybe we should not just look at what methods can be employed to generate more horsepower and facilitate performance but also at the factors that may inhibit performance and put the brakes on the nervous system from further improving strength and explosiveness.

Think of it this way.

Your body is the corvette and the brakes and accelerator is your nervous system. If you slammed your foot on the gas pedal you would be moving extremely fast. That gas pedal has the ability to facilitate performance and make you faster when the right methods are applied. The reality is that most athletes may be pushing on the gas pedal but, whether they like it or not, the brakes are applied as well.

In some, the nervous system is significantly inhibiting performance and putting a lid on an athlete’s potential because the brakes are almost fully applied. The reason this happens is for another blog post. The important thing to realize is that no matter how much you may push on the accelerator (get stronger, more explosive) there will always be a limit to how fast you can go or how much better you can perform UNTIL the brakes are removed.

Brakes to the nervous system can be applied by means of the visual system, vestibular, neuromuscular system, skeletal system and more. Scars, broken bones that are now healed and a host of other things can be enough to hold you back.
For months now we have been improving dozens of athlete’s vertical jump ½ – 4” in just several minutes of 1 Movement Efficiency Assessment session while also immediately improving their strength, range of motion and even speed by simply removing the brakes.

Just this past weekend I witnessed similar performance improvements through a very effective, unique and innovative way to address scars, bones, and a host of other things.

If you think you have reached your peak I can guarantee you your probably not even close. The human body is capable of incredible things and will perform greatly when all the right tools are implemented. Continue to train hard but begin asking yourself how you might be able to train smarter.

Jason

So, has your energy ever been in the dumps during a workout, practice or competition?

Maybe your energy levels and workout intensity are good, just not great.

If so then I’m sure your nutrition needs similar work to a few of the clients I mentioned above.

Whether the goal is to burn as much body fat as possible or take your performance to the next level one thing is certain – either goal cannot be achieved with mediocre effort and less than optimal intensity.

Most folks have a hard time realizing and understanding the importance of actually eating a fair quantity of calories (i.e. fuel) each day when they are trying to lose body fat and get leaner which is why a couple of my clients I mentioned above practically starved themselves prior to their workout.  As far as our high school and college athletes are concerned I’m certain they just don’t realize that the more fuel they have in their tank, through better and more frequent eating, means not only a more intense workout overall but also an improved ability to sustain a higher intensity for a longer period of time.

If you eat correctly YOU WILL have significantly more energy during your workouts, recover faster between workouts, and ultimately get better results in the end.

The solution:

• Eat frequently, about every 2-3 hours.  This will help maintain your blood sugar levels and contribute to a more consistent level of energy throughout the day.
• Treat each workout and/or practice as game day.  Meaning you need to be at your best.  If you place that level of importance with your workouts and/or practices you will then give it the necessary planning and preparation required TO be at your best.
• Time your meals and snacks better.  That means if you know you are working out at 9:00 am and it personally takes you at least a solid hour to digest your food then make sure you’re done with breakfast by 8:00am.  If your an athlete who won’t be working out until 4pm then make sure you have a decent sized snack after your lunch (i.e. 12pm).  If the workout won’t finish until after 5pm and you won’t be home until 5:30 then you have a lot more planning because you need to fuel your tank every 2-3 hours.  Check out the example below.
• >  Lunch at 12pm.  Around 2:30 consume a sandwich or another starch/protein that has a decent amount of calories.  At 3:30 have a piece of fruit, Kashi TLC bar or another small snack.
• Give your body enough fuel (calories).  Instead of just a granola bar for breakfast before your workout and only adding about an 1/16 of fuel to your tank try actually filling your tank up.  You can better do that with a couple eggs and a bowl of oatmeal.  To better ensure you don’t gag on the whole rolled oats try adding some sliced banana and a little fruit.

All of the things mentioned above can have a huge change on the quality, effectiveness and overall results achieved from your workouts and training sessions.  Be sure to take a few minutes and think about your past workouts and how they felt.

Was it really the exercises that were not intense OR was it the effort exerted during them that wasn’t intense enough?

Prepare whatever food you need to make it happen.

In another future post I’ll get more specific with pre/post-workout nutrition and the best carbohydrate to protein ratio to further improve your workout time before you fatigue, improve recovery, tissue repair and growth.

To your health and performance,

Jason

p.s. If you want to significantly improve your performance and have not yet registered for one of our Summer Performance Camps check out the link on our homepage at www.TREOSportsFitness.com.  The early bird special ends May 31st.  We GUARANTEE you WILL improve your performance and take your game to the next level.

I began to notice improvements in my sports performance about one month into the program, when I played basketball. I noticed that I was running faster with better stamina, less fatigue, and more endurance. I also felt that I had more upper body strength, and as a result, I was able to shoot the basketball better, because I had more control of the ball. Jason also helped relieve chronic pain in the elbow of my throwing arm, by showing me an efficient way to throw. I am very thankful for this, because it is very difficult to perform well in sports when pain is being endured.

Training at Treo Sports and Fitness has been a tremendous experience for me. I not only learned fun resourceful exercises, but I have learned that anything worth having in life is earned by working hard for it. Although I am small as an individual, I can achieve most anything in life because I know how to work for it. Since working with Jason and the others, I have earned a spot on my school’s varsity softball team as a sophomore. I am very thankful for all the patience and encouragement provided by the trainers at Treo Sports and Fitness.

Mary Kate Dougerty, 15 years old

Mount St. Mary’s Academy

Softball

Eric Moscato

Hamburg High School

Volleyball and Basketball

James Moscato

Hamburg High School

Volleyball ad Basketball

-Kiersten Krolikowski, 17 years old

Hamburg High School

Volleyball and Lacrosse

Kaylee Jentsch

Orchard Park Middle School

Sports: Softball and Volleyball

Fantastic, Unbelievable, Intense would be a few of the words that would describe your 6-week “Jump” start program.  When we first met for the evaluation, I thought you were a bit optimistic with your projections.  I didn’t make things any easier with my limited schedule.  My initial concerns was to increase my vertical jump, but soon learned there is much more.  Endurance, stamina and how to prevent injury all play a critical role in athletics.  I’ve attended many clinics and had many coaches, so believe me when I tell you; your message was ON POINT.  Your drills were organized and arranged to maximize performance.  At times when the drills got a bit grueling, your style and manner made things easier to complete.

I know that my vertical jump and my game has improved not only by the charts ad measurements we do in class, but I’m getting comments from teammates and coaches. I honestly feel stronger too!

I’m I the middle of basketball season (point guard) now, but I’m looking forward to working with you in February to get my arm ready for baseball season (pitcher).  I’m enjoying a greatly improved volleyball season (right side hitter).  Please feel free to use me as a reference.

Thank you,

J. Dalton Crowe, 15

Sophomore, Eden Central School

Eden Volleyball Club and WNY Travel Baseball

Well, without further ado, let’s take action to prevent a Christmas gift of 10+ pounds this year, shall we?!

1) Mindfulness: First of all, why do I say “Mindfulness” instead of just “Mindful eating”? Most of us during the Holidays set ourselves to auto-pilot. We shop on auto-pilot, we drive (aggresively, mind you) on auto-pilot, we wake up and cook and clean on auto-pilot. Many of us are just trying to get through the holidays.

However, falling into a seasonal-stupor will do nothing positive for yourself, OR your health. You will also EAT on autopilot. And can you guess what your body will crave during this stressful time? That’s right, carbs, sugar, carbs, sugar, and carbs. Oh, and sugar, too. The reason I’m mentioning MINDFULLNESS as a whole, is because the more mindful you are of your every action and every decision, you may actually find that you enjoy this season! Try to be present everywhere you go. Take in all the colors, the snow, the beautiful Christmas music, and all the JOY that comes along with the holidays. The more mindful you make these events, the more control you will have over your stress levels, and therefore the more control you will have over your eating habits. Remember, health is not just about losing weight. That, in fact, is only a small part of it! Creating a stress-free environment for yourself is one of the best things you can do. Be Mindful, this season.

2) Eating: Of course we have to discuss this. There isn’t much that I can say that you don’t already know. But maybe I can touch on something that might encourage you to make good choices. Let’s say you’ve mastered #1 (which, by the way, is going to be an on-going thing. You may have to re-start your goal to be mindful every 5 minutes for weeks until it becomes habit), well if you are TRULY acting mindfully, then you will be much more likely to conquer #2. Since they are both a work in progress, we need some proactive ways to enable ourselves to be healthy this season. Which brings me to my next point…

3) Proactivity: (Not sure if that’s a word.. but I think you know what I mean) That means, do you REALLY need to bring cookies to the party? Are you SO worried that there won’t be enough cut-outs for everyone to eat the 85 that they normally eat? Maybe you are known for you special “decadent double chocolate and raspberry with high fat cream and rolled in extra sugar” cookies that you make every year. That doesn’t mean they need 12 dozen of them (or YOU, for that matter). Just be reassured that there will be PLENTY of junk to go around this year without your contribution. I realize that cookie-baking is a big tradition, but the problem is that we all end up with dozens more than we need. Enjoy your traditions, but consider creating new ones, too! (because seriously, your husbands and children, and relatives really don’t need them either!)

Consider being “that person” who everyone can count on for the healthy snacks at the party! How about fresh hummus and raw veggies, or a low-fat yogurt dip (instead of sour cream) with veggies or Kashi Crackers. If you are hosting the party, consider a lower carb, lower fat dish like chicken breast with a steamed vegetable and a side of couscous, quinoa, or  risotto. Dessert can be fresh apples, sliced and baked with a sprinkling of cinnamon, sugar and a little whipped cream. There ARE ways around things, you just have to find them.

4) Liquid Calories: That’s wine, beer, liquor, juice, punch, soda, champagne, etc. Truthfully, much of the weight that is gained during the holidays is due to these drinks. They are  much higher in calories, and are not as filling. You can probably throw 4 or more down before dinner even starts, right?! And then a few after. The worst part is, alcohol acts as a carb and a fat. Your body doesn’t know what to do with it, so it stores it and decides to deal with it later (I’ll let you be the judge of whether your body ever gets to it or not). Going back to number one, drink mindfully. Oh- And the whole things about red wine being good for you?! Well, first of all, that’s ONE glass ( which is 4 oz, not 12). After that it’s health benefits are overtaken by the negative results of drinking too much alcohol. And Secondly, berries, fruits, and veggies in their most natural state are JUST as potent in antioxidants. Don’t be fooled by marketing ploys and media. It is NOT your friend.

5) Stay Active: DUH! And no, running around your kitchen, parking far from the store, etc really doesn’t count. I know every other health magazine will tell you that, but I disagree. You might burn like 5 extra calories from parking a few cars further away from the door. Let’s be realistic. I’ve never heard of anyone losing weight, or preventing weight gain from doing that. Taking the stairs is a little bit better, but still not enough. Get a GOOD, metabolic workout in. That means intervals, high intensity workouts. It doesn’t even have to be in a gym. If you are looking for something besides spending a pointless hour on the treadmill, then maybe you’ll be interested in checking out one of our programs or personal training options. We kick butt (and thighs, and bellies, and arms, etc).  But whatever you chose, just chose something. Something more than 5 extra steps.

So start by being Mindful, and if you truly are, the rest will be much easier. YOU CAN DO THIS. Already the ladies doing my drop 2 jeans sizes by 2011 jeans challenge can button their jeans after just 4 weeks of the challenge. (And that was the 4 weeks of November- including Thanksgiving). So many of them told me how they were mindful about what they ate, and they felt satisfied and AWESOME afterwards. Not full and gross. It is worth it, so stop being so lenient with yourselves, and get going! 

Sincerely Your Coach,

Emily Long

“…After a few sessions of doing this exercise I could already tell I was getting quicker and I was able to dig balls that I normally wouldn’t be able to get to. “…after only a few sessions I could already tell that my lateral movement had become faster. I could especially tell this in my blocking because I was able to put up double and triple blocks a lot more by moving faster from side to side along the net.

Tom Comfort
Penn State University
Volleyball

Monique Leo

James Moscato

Olivia Zimmerman

Kelsey Ryan

John Jepson

Kendall Pierce

Mike Bauer
Bishop Timon H.S.

David Jepson
Canisius H.S.

Breanne, Age 25

Eric Moscato
Hamburg H.S.
Volleyball, Basketball, Baseball

Jaymie Druding
Maine
Basketball

I hoped to improve my vertical of both my block and approach jump, also to be faster on the court so I could be a more versatile player. Jason pushed me with different exercises that helped me achieve these goals. He has also helped me strengthen my knees to prevent injury to them again. The training sessions were never the same and I always had so much fun during the hour and fifteen minute workout session. We did a lot of different exercises including, medicine balls, lunges, vertec training, core work and much more. All the exercises were something new and different and helped my game greatly.
I feel like I am moving faster to close blocks, jumping higher and getting more touches. My defense has improved; I’m picking up a lot more balls then before. This program really worked! If your looking to improve your game or even just stay in shape this program is for you, give it a try and you won’t regret it.

Katie Eschner
Roberts Wesleyan
College Volleyball

Kiersten Krolikowski
Hamburg H.S.
Volleyball, Lacrosse

Robert Stewart
Nichols School
Athletic Director

I wanted to take my game to the next level and thought moving faster on the court and jumping higher would get me there. So I signed up for this program, and it really helped. Jason was a great instructor who pushed us during the sessions in order for us to get the maximum results. We did a ton of different exercises during the hour session, not just the same ones over and over again. We did ladders, agility work, medicine ball work, ab work, injury prevention work, and so much more. It all benefited my game greatly. The drills we did were different and unique; they were nothing like anything I had done before. It was really great to try something new and have it work.

I definitely feel I’m jumping higher and moving faster on the court. I’ve been able to block a ton more balls and pick up more balls on defense than I was able to before. This program did wonders for my game and you should definitely try it. You won’t regret it. I sure didn’t!

Heather Feldman
Eden H.S.
Volleyball, Softball

Jackie Sharp
Mother of Kelsey Sharp

Mike Bartoscek
JFK H.S.
Football

Jason showed up to our first session with a full diet prepared for me working with what I could and couldn’t eat. He even offered other readings that I hadn’t heard of the help me get ahead and stay fit. Being specific about hockey, Jason researched what I was looking for and quickly developed a program that worked for me focusing on balance and core strength. He was challenging but supportive. He knew when to push me and when to give me an extra breather.

By the end of my four weeks, I had grown in every area that I inquired about. My weight went up, I was lifting more weight associated with hockey style movements and my skating and shooting was enhanced so much that people started asking me what I was doing after just a couple of weeks. What I was doing was following Jason’s lead. I highly suggest Jason and TREO to anyone who wants to become healthier and happier. He’s a great teacher and first class individual.

Jim Ziccarelli
Ice Hockey

Alana Ross
Orchard Park H.S.
Soccer

NatalieMeyer
Orchard Park H.S.
Volleyball, Basketball

Oatmeal
Start your day with a steaming bowl of oats, which are full of omega-3 fatty acids, folate, and potassium. This fiber-rich superfood can lower levels of LDL (or bad) cholesterol and help keep arteries clear.

Opt for coarse or steel-cut oats over instant varieties — the coarse and steel-cut contain more fiber — and top your bowl off with a banana for another four grams of fiber.

Salmon
Super-rich in omega-3 fatty acids, salmon can effectively reduce blood pressure and keep clotting at bay. Aim for two servings per week, which may reduce your risk of dying of a heart attack by up to one-third.

“Salmon contains the carotenoid astaxanthin, which is a very powerful antioxidant,” says cardiologist Stephen T. Sinatra, MD, the author of “Lower Your Blood Pressure In Eight Weeks.” But be sure to choose wild salmon over farm-raised fish, which can be packed with insecticides, pesticides, and heavy metals.

Not a fan of salmon? Other oily fish like mackerel, tuna, herring, and sardines will give your heart the same boost.

Avocado
Add a bit of avocado to a sandwich or spinach salad to increase the amount of heart-healthy fats in your diet. Packed with monounsaturated fat, avocados can help lower LDL levels while raising the amount of HDL cholesterol in your body. Health.com: What puts you at risk for high cholesterol?

“Avocados are awesome,” says Dr. Sinatra. “They allow for the absorption of other carotenoids — especially beta-carotene and lycopene — which are essential for heart health.”

Olive oil
Full of monounsaturated fats, olive oil lowers bad LDL cholesterol and reduces your risk of developing heart disease.

Results from the Seven Countries Study, which looked at cardiovascular disease incidences across the globe, showed that while men in Crete had a predisposition for high cholesterol levels, relatively few died of heart disease because their diet focused on heart-healthy fats found in olive oil. Look for extra-virgin or virgin varieties — they’re the least processed — and use them instead of butter when cooking. Health.com: Good fats vs. bad fats — what to eat

Nuts
Almonds, walnuts, and macadamia nuts are all full of omega-3 fatty acids and mono- and polyunsaturated fats.

Almonds are rich in omega-3s, plus nuts increase fiber in the diet, says Dr. Sinatra. “And like olive oil, they are a great source of healthy fat.”

Berries
Blueberries, raspberries, strawberries — whatever berry you like best — are full of anti-inflammatories, which reduce your risk of heart disease and cancer.

“Blackberries and blueberries are especially great,” says Sinatra. “But all berries are great for your vascular health.” Health.com: How I survived a heart attack at 43

Legumes
Fill up on fiber with lentils, chickpeas, and black and kidney beans. They’re packed with omega-3 fatty acids, calcium and soluble fiber.

Spinach
Spinach can help keep your ticker in top shape thanks to its stores of lutein, folate, potassium, and fiber.

But upping your servings of any veggies is sure to give your heart a boost. The Physicians’ Health Study examined more than 15,000 men without heart disease for a period of 12 years. Those who ate at least 2½ servings of vegetables each day cut their risk of heart disease by about 25 percent, compared with those who didn’t eat the veggies. Each additional serving reduced risk by another 17 percent.

Flaxseed
Full of fiber and omega-3 and omega-6 fatty acids, a little sprinkling of flaxseed can go a long way for your heart. Top a bowl of oatmeal or whole-grain cereal with a smidgen of ground flaxseed for the ultimate heart-healthy breakfast.

Soy
Soy may lower cholesterol, and since it is low in saturated fat, it’s still a great source of lean protein in a heart-healthy diet.

Look for natural sources of soy, like edamame, tempeh, or organic silken tofu. And soy milk is a great addition to a bowl of oatmeal or whole-grain cereal. But watch the amount of salt in your soy: Some processed varieties like soy dogs can contain added sodium, which boosts blood pressure.

Copyright Health Magazine

How can you set the example and get them off on the right foot if your habits aren’t that great? Consider taking these steps to put yourself and your family on the road to better health and fitness:

• Work closely with a personal trainer – Exercise is one of the best ways to get yourself and your family in shape. Coming up with a program that will suit the needs of family members of varying ages isn’t easy though. A trainer can help you pick a plan that works for you while encouraging family members to get involved. You may even want individualized plans that also include family exercise time that’s fun. Taking bike rides together, walks or even jogs through the park might do the trick.
• Make eating right cool – Children are not born with a hatred for fruits, vegetables and other healthy food choices. They learn to scorn these things when processed, sugary and salty snacks and treats are introduced into their diets. Reserve the unhealthy snacks and fast-foods for occasional treats and make the healthy options the staples in your house. Also make sure your family sees you eating healthy foods. If you munch on grapes, yogurt or whole grain crackers in between meals, your children will be more likely to do the same. At mealtime, present healthy options, but do take the steps to make them tasty and enjoyable. Grilled or broiled lean meats, fresh vegetables, whole grain side dishes and other similar choices are healthy and they can offer a lot of flavor.
• Make exercise fun – When it’s your time to exercise, don’t let your kids hear you complain. If you really can’t handle the idea of a trip to the gym on a particular day, load up the kids in the car and go to a park for a hike. Or, just head to the backyard for a game of Frisbee or something fun. You’ll know it’s exercise, but your kids won’t.
• Work on breaking bad habits – If you smoke or drink too much, take steps to kick these habits. When children see their parents smoking or drinking, they associate these behaviors with being grown up. They also believe they are acceptable. Keeping drinking down to low or moderate levels or giving up tobacco can send your children the message you want them to learn.

If you want your family to become healthier and more fitness conscious, you may have to take the first steps. When your children and even your spouse see you having fun, they are likely to follow your example. Working with your trainer or the pros at your fitness center can help you get off on the right foot to effect a change for yourself and your family.

• 3 1/2 cups water
• 1/4 teaspoon salt, optional
• 2 cups old-fashioned oats
• 1/2 cup raisins
• 1/2 cup walnuts, coarsely chopped, optional
• 1/4 teaspoon vanilla extract
• Pinch nutmeg
• 2 tablespoons dark brown sugar, plus more, to taste
• 1 cup lowfat milk, divided
• 1/8 teaspoon ground cinnamon

Directions
In a medium saucepan, bring the water and salt to a boil. Stir in the oats and raisins, reduce the heat to low and simmer, stirring occasionally, uncovered, for 5 minutes.

In the meantime, place nuts, if using, in a dry skillet over a medium-high flame, and toast, stirring frequently, until golden and fragrant, about 5 minutes. Set aside.

When the oats are cooked remove pan from the flame and stir in the vanilla and nutmeg. Swirl in the brown sugar and place the oatmeal in serving bowls. Pour 1/4 cup of milk on top of each bowl, and top with toasted nuts and a sprinkle of cinnamon.

Note: For a quicker version using quick cooking or plain instant oatmeal: Cook the oatmeal according to the directions on the package. Stir raisins, brown sugar, and nutmeg into the cooked oatmeal. Top with milk, nuts (toasted or un-toasted) and cinnamon

Buffalo Niagara Court Complex - View of Field and Building

Buffalo Niagara Court Complex - 4 Outdoor Sand Volleyball Courts

Buffalo Niagara Court Complex - 6 Indoor Volleyball Courts

Buffalo Niagara Court Complex - TREO Training Room

TREO Sports & Fitness Equipment

TREO Sports & Fitness Equipment

So what’s your favorite post workout meal?

Leave a comment below and tell us your favorite healthy after-workout snack.