This is the place to come to see all that BW-PT is going to offer over the next few months.

Find out more about our programs one of 3 ways.

• First – read more about it here.
• Second, call or email Brian directly at 703.582.6087 or bwpt_bwright@yahoo.com.
• Third, ask a BW-PT client – I am positive that they can help tell you that we strive constantly to bring you only the types of programs that keep you safe, engaged, and moving toward success.

Fitness Classes in Ashburn – 2 months for 249. Register up front to ensure that you reserve your spot (there are only 10 available) in our entry level service. BW-PT staff trainers have designed functional training classes that are geared around mobility – like yoga breakdowns, strength and conditioning circuits using kettlebells and TRX suspension trainers, and bodyweight calisthenics to help you improve your overall metabolic abilities. What all this means, is that we keep the skills generally low, but the results potential high. All this – for under $11/hour. This is a limited time only special that ends on 3/23.

• Mondays and Wednesdays at 6pm-7pm
• Saturdays at 8am-9am

Semi-Private Training Group Guest Days – Invite a friend or coworker to our personal training group and if they join, you and your friend will not only get 2 free classes ($50), but you can get free Saturdays through April. Offer Ends 3/23. Our semi-private group training has been a huge success since moving 23 clients into the program in November of 2011. We have had 100% success – that is clients are reaching their goals – demonstrating that they are moving in less pain, improving movement systems, getting leaner, and having FUN together. This is a great option to gain all that personal training offers but for a fraction of the cost. Take advantage of this special. We only have a few spots open in our evening class. Our current openings are:

• Tuesday/Thursday at 5pm and 6pm
• Tuesday/Thursday at 6am

Sport and Spine Rehab (ssrehab.com) and BW-PT have joined forces because of our like-minded values in movement systems and proper strength training. – Book your consultation today at the Fairfax, VA location in the complete functional training studio.

We are super excited to help expand the already hugely successful treatment programs Sport and Spine offers in physical therapy and chiropractics. We will be helping their patients and clients further their health and fitness treatments in the areas of strength training, fat loss, and proper/safe movement systems training. This is a full personal training studio. If you know anyone interested in fitness results, in a clinical environment with medical professionals literally in the next room, then consider our significant opening specials in the Fairfax office of Sport and Spine.

• Personal Training Package – 25% off lowest price plus free Saturdays for the month of April
• Semi-Private Training Classes – Free Saturdays included
• Open house/Workshop on Kettlebell Tension Techniques for proper/safe core training – 3/28/12 from 5pm-7pm

Book your consultation with Brian to discuss the best program option for you
Athlete 3-week Strength Camp – $124 for the whole program of three 1.5 hour classes – Choose either the Friday evening time or Saturday Morning time to come to three skill workshops to build the basic skills of proper and safe core training and loaded strength. This group class is offered for all junior high and high school athletes in the following sports: Soccer, Lacrosse, Football, Basketball, Volleyball, Tennis, Track and field, and Wrestling. This is not a sport specific training class – DO NOT BE FOOLED. Every athlete needs to be strong, balanced and powerful. Classes will be 90 minutes each for 3 weeks to focus on introduction to proper strength training. This is a short program because it is designed to enlighten and teach youth athletes through resetting neural pathways and sparking proper muscle systems. Full strength programs will be available. Times are as follows:

• Friday 5pm-630pm
• Saturday 10am-1130am

Please register by 3/16
ToughMudder Team– Registrations are still accepted through June 30th. Email Brian to join our dynamic team – all fitness levels accepted.

The first team training is on 3/17.
Olympic Weightlifting Club in Ashburn– every Tuesday at 7pm-8pm in March. Come work on these complicated lifts no matter your experience. Brian has competed in Olympic Weightlifting meets for over 4 years. His background in biomechanics and his 13 years of coaching experience gives him a unique and effective approach to helping athletes of all levels. If you just want to learn these lifts or want to use top of the line equipment to practice your already great looking clean and jerk – then join us for one evening a week. The cost is just $10 per athlete.

Dickstein Shapiro Bootcamp – Mondays/Thursdays at Noon – 3/15-5/10 (8weeks – 16classes) For all DS employees – come join BW-PT’s longest running fitness class program – helping over 150 clients since 2006. Special Discounts apply. Brian and his staff have a special relationship with DS employees. We provide a metabolic bootcamp mixing kettlebells, sprints, bodyweight exercises, yoga, and much more to help busy DS employees work toward their fitness goals.

The next session begins on 3/15 – Register by 3/14 with Brian by email
Last but not least – New Trainers on the Team offering more flexibility and times available for Great Results in Personal Training – John Dixon in Ashburn, VA and Brian McGee in NWDC

Are you satisfied with your fitness program? Do you think you could be getting better fitness results? Support and accountability go a long way in ensuring motivation and results.

A recent study in the Journal of Strength and Conditioning studied 450 men and women engaging in a fitness program, for an average of 3 times per week. Participants were divided into two groups. Both groups were given the exact same 3 month program to follow. The goal was to look for both body fat reduction and strength gain. However, group 1 (control group) as given no additional help other than the program, while Group 2 was given one personal training session per week and an email every day. Do you know which group saw better results? I bet you can guess.

The control group lost an average of 4.6lbs in 3 months and gained an average of 6% in strength. However, the group provided with support and accountability lost an average of 11lbs in 3 months and gained an average of 15% increase in strength.

This is astounding! If you think you’d like to more than double your potential results for as little as $24-$49 per week (1 semi-private session and an email/accountability program), then take advantage of this program offer. Semi-private sessions fill up quickly: Reserve your spot before the holiday rush sets in.

	contact@bw-pt.com
	703.582.6087

Let’s make an observational study of American fitness. Think of every large commercial gym you’ve been in over the last year (or longer). Can you picture a full cardio section and a less crowded weight room? Let’s think of how most people in the “rat race” on a treadmill or elliptical machine for 30-45mins at a time, several times a week for months or even years, never change their bodies. Maybe you’ve been caught in that monotony. Why do you think that is? I believe it’s because our bodies were naturally designed for endurance. Most people can walk around the mall for an hour or even two shopping for gifts during the holiday season. If they had the means, they probably could do that 3-4 times per week. Would any of these people think this was “exercise” or would they simply say that’s life? Do they expect to lose weight or drastically improve their health by walking around the mall? How is the shopping example any different from the moderate pace on the treadmill? We do not need to train to walk around the mall.

The answer to body change is to challenge the muscular system to a great enough degree to force a chemical and eventual physical change. Strength training with enough tension on the muscular system will force different energy systems to activate and burn more calories and eventually raise your base metabolism so you burn more calories at rest and during activity. So, that same 1-2 hour walk around the mall now becomes more energy productive!

Watch this video to see exercises to improve mobility and excite metabolism. The body is not complex when broken down biomechanically. The knee only bends one way! That’s pretty simple. It also is mainly designed to work with the hip joint – what does that mean? Well, it means we are meant to squat and lunge. Do you expect to sit down and stand up for the rest of your life – well then you better plan on squatting correctly. I have clients tell me all the time, that squats are not good for their knees. The first thing I ask is to show me their squat. Guess what, the way they are squatting would hurt anyone’s knees. There’s where things become a bit more complicated. Watch the video for cues on squat mechanics and pay attention to any tight muscles or limits in flexibility. Pushing too far past those limitations too quickly is what leads to potential injury.

If you have not had a mobility check by a certified trainer – especially one with a background in biomechanics, then please seek out an assessment. Our 30-min assessments can help point out issues that may be masked or overcompensated by other less proper movements.

Benefits of TRX Training
Train at home, on the road or in the gym. The portable TRX suspension system leaves you no excuse not to get a fast and effective workout. Work out at the intensity level you choose while building power, strength, flexibility, balance and mobility. The TRX allows you to work your chest, back, arms, legs, and abs with a wide variety of exercises.  TRX training is a great addition to a functional training program that includes weight training and other cardio activities.

What is a TRX?
The TRX is a set of non-stretch straps that can be hung from your gym’s pull-up bar or Smith machine bar, a swing set bar outside, or a door (with the door anchor).  The straps are adjustable so it makes it easy to work-out your whole body.  Because the TRX allows you complete freedom of movement, you can do both single-plane movements (like on nautilus equipment) and multi-planar/3D functional training (like in real life). Improve your fitness and see results with this portable suspension trainer.

Who Can Use a TRX?
Anyone can use the TRX straps, regardless of fitness level.  You can work at the speed or intensity that works for you. Suspension training can be incorporated into your training program regardless of your goals.  The TRX is a great tool for improving strength, cardio, flexibility, and balance.  Basically, if you want something different and fun, the TRX is for you. 

A BW-PT personal trainer would be happy to answer any questions you have about TRX training. Email a BW-PT trainer at contact@bw-pt.com. 

Visit the free TRX Video Library. If you scroll to the right of “Testimonials” and click on “Upper Body,” “Lower Body,” or “Core,” you can view free videos that teach TRX exercises.
http://www.trxtraining.com/trx-resources/trx-exercise-video.php

 Check out this video of US Soccer team players training with the TRX.
http://youtu.be/ApzANkg8mWE

In addition to increasing strength, preventing injury and  improving life and sport performance, building muscle is an essential part of controlling body fat. Muscle building exercises such as weight or resistance training speed up your metabolism so that you burn calories more efficiently. So, how do you build muscle the smart way?

Muscles are composed of different types of fibers that are recruited depending on the speed and intensity of the movement. Fast and heavy workout movements, such as jumps and heavy weights recruit ‘fast-twitch’ muscle fibers, which eat sugars. It’s equally important to recruit ‘average’ and ‘slow’ fibers to build endurance, improve circulation and increase muscle fiber size.

Varying your repetition range and adjusting the weight accordingly will stimulate every type of muscle growth.  Vary your workouts to include movements that involve heavier weight and fewer repetitions as well as movements with lighter weight and higher repetitions. Also, try interval workouts to recruit ‘fast-twitch’ muscles. Interval workouts include exercises that don’t count the number of reps; you simply keep going until your time is up. For example, you might set 30 second intervals in which you are doing a series of exercises such as side lunges, mountain climbers, squat jumps, then slow down with more deliberate strength motions like push-ups, deadlifts or rows.

 Muscle fibers run in several directions, so it’s important to work the muscles at different angles to get full muscle contractions. Don’t rely on the same ‘tried and true’ exercises that you revisit for every workout. For example, the following exercises focus on fully recruiting the pectoral muscles (as well as muscle groups in the arms and shoulders) by working the muscles at different angles: barbell bench presses, dumbbell presses with elbows in close to body, incline bench presses, and decline pushups. That being said, allow the body to practice motions for muscular and neurological mastery. Dan John, well known strength coach, says, “if it’s important, do it everyday”. This does not mean bench every day because recovery is important. It simply means if pushing motions are deemed important to your goals, do them often!

The number of sets and repetitions for each exercise will vary depending on your goals and the weight used. One general rule of thumb is to think about the total volume you can handle in a given session and then even a given week. Top level athletes might squat for 75 reps each week. That’s 3 days of 5 sets by 5 reps. That’s alot of squatting! Think about your goals, what needs to be prioritized (done often) then fill in the set/rep scheme accordingly. Often it’s not necessary to do many sets of an exercise if the same muscle groups are being used in another exercise.

We recommend doing multi-muscle movements towards the beginning of a workout and movements that focus on a single muscle later in the workout. You could do a few sets of a squat to press movement earlier in a workout and then do less demanding and more neurologically simple excercise  later in the workout.

If you have questions about resistance training, contact one of the BW-PT trainers. We are happy to answer any questions and to help you deve 

In addition to increasing strength, preventing injury and  improving life and sport performance, building muscle is an essential part of controlling body fat. Muscle building exercises such as weight or resistance training speed up your metabolism so that you burn calories more efficiently. So, how do you build muscle the smart way?

Muscles are composed of different types of fibers that are recruited depending on the speed and intensity of the movement. Fast and heavy workout movements, such as jumps and heavy weights recruit ‘fast-twitch’ muscle fibers, which eat sugars. It’s equally important to recruit ‘average’ and ‘slow’ fibers to build endurance, improve circulation and increase muscle fiber size.

Varying your repetition range and adjusting the weight accordingly will stimulate every type of muscle growth.  Vary your workouts to include movements that involve heavier weight and fewer repetitions as well as movements with lighter weight and higher repetitions. Also, try interval workouts to recruit ‘fast-twitch’ muscles. Interval workouts include exercises that don’t count the number of reps; you simply keep going until your time is up. For example, you might set 30 second intervals in which you are doing a series of exercises such as side lunges, mountain climbers, squat jumps, then slow down with more deliberate strength motions like push-ups, deadlifts or rows.

 Muscle fibers run in several directions, so it’s important to work the muscles at different angles to get full muscle contractions. Don’t rely on the same ‘tried and true’ exercises that you revisit for every workout. For example, the following exercises focus on fully recruiting the pectoral muscles (as well as muscle groups in the arms and shoulders) by working the muscles at different angles: barbell bench presses, dumbbell presses with elbows in close to body, incline bench presses, and decline pushups. That being said, allow the body to practice motions for muscular and neurological mastery. Dan John, well known strength coach, says, “if it’s important, do it everyday”. This does not mean bench every day because recovery is important. It simply means if pushing motions are deemed important to your goals, do them often!

The number of sets and repetitions for each exercise will vary depending on your goals and the weight used. One general rule of thumb is to think about the total volume you can handle in a given session and then even a given week. Top level athletes might squat for 75 reps each week. That’s 3 days of 5 sets by 5 reps. That’s alot of squatting! Think about your goals, what needs to be prioritized (done often) then fill in the set/rep scheme accordingly. Often it’s not necessary to do many sets of an exercise if the same muscle groups are being used in another exercise.

We recommend doing multi-muscle movements towards the beginning of a workout and movements that focus on a single muscle later in the workout. You could do a few sets of a squat to press movement earlier in a workout and then do less demanding and more neurologically simple excercise  later in the workout.

If you have questions about resistance training, contact one of the BW-PT trainers. We are happy to answer any questions and to help you develop your training program.

True core strength comes from moving the core muscles through a full range of motion, multi-directionally, and under load. Core strength is about much more than achieving a flat stomach. Strengthening the muscles in the trunk and hips works to achieve healthy posture. Also, core strength is about reducing pain, decreasing the possibility of injury, and helping you perform everyday movements with ease.

This core circuit is best used as a finisher to a strength workout. Use a moderate sized dumbbell or kettlebell and focus on tightening the core musculature – keep abs “impact ready” not sucked in! And, don’t forget to keep your glutes squeezed – that locks your pelvis in on the other side!

Do 1 to 3 sets of 5 reps. One set includes all movements below, done five times on one side and then the other. For example, you may start with the weight in your right hand and do five renegade rows, five single track presses, five overhead lunges and five windmills, then switch the weight to your left and repeat.

Renegade Row Start in plank position with legs slightly wider than hip-width. Hands should be in line with shoulders. Keep body in line with hips facing ground. It’s important not to rotate your hips when rowing. Raise weight keeping elbow close to body.

Single Track Press Put your right leg forward sharing your weight with the left knee. Your knee and heal should be in line. You can put the arm without the weigh out for balance. When the weight is in the rack position, keep your elbow forward with palm facing inward. Turn palm to forward facing position while pressing upward.

Over-Head Lunge Keeping the weight in the overhead press position, step backward into lunge position with your opposite leg.

Windmill Keeping the weight in the overhead press position, stand in a wide legged stance. Arms should be in the 12 and 6 o’clock positions. Lean sideways and downward following the path of your bottom arm to mid calf. Keep a slow and steady pace. Bend the leg you are leaning toward and push the opposite hip outward for balance and form. Keep your neck in line with your spine, looking up towards the weight. Weight remains at the 12 o’clock position.

The following quote jumped out at me – I could’nt agree more. This is not self serving – it’s a fact that I live by and strive to live by more!

“At this point I should give you a training tip to really boost your pressing abilities but instead I will give you a tip that will boost EVERYTHING you do, be it pressing, squatting, deadlifting- you name it! Get a coach. Get a coach that can provide you feedback on what you do. A coach that will specifically take the skill you are working on apart and provide constructive feedback on each and every little segment of the movement you are practicing. Right now you might be thinking: ” Is that supposed to be the big training tip? Of course! Everybody knows that…….blah blah blah…” Well, how many of you are actually doing it? How many of you are actually spending money on proper coaching? Not just occasional coaching but ongoing frequent and structured coaching? My guess is that it is not the majority of you and that is OK. Just remember that if you want to be way above average you have to have a coach. The best athletes in the world have coaches so why shouldn’t you?

Oh yeah, one more thing: If you are wondering if the program template outlined in Perfecting the Press! will work for pullups and pistols as well I can tell you that I utilized the exact same template to get me to a double Beast dead hang pullup and and 64kg pistol.”

http://www.dragondoor.com/articles/behind-perfecting-the-press/?CategoryId=19&pg=2

Getting a coach is key. I have olympic weightlifting coaches and have several strength collegues that I rely on. I need to rely on them more! I have some pretty significant personal goals to achieve this year, both physically, in business, and personally. I have partnered with coaches in all three areas – Have you?

The BW-PT Get Strong, Olympic Style is now available. Check out this clip from the DVD,which explains and demonstrates proper technique for the double kettlebell clean and push press.

Learn how to Finally Achieve Mind Blowing Strength and Fitness Only Training on the Weekends in This New DVD Offered by BW-PT

Order Get Strong, Olympic Style now, for just $24.95, through the BW-PT Store

With Get Strong, Olympic Style you will choose 1 Olympic variation and one strength movement for each session on Saturday and Sunday. During the week, just carve out 1 day of a 20-25 minute movement and fitness workout. THAT’S IT!