Take a good look at Jim here. He is living proof that if someone is dedicated to improving their health and positively changing their appearance, it can be done with the help of Scott Stewart’s customized workout plans.









“Scott Stewart not only gave me the encouragement, education and guidance to lose 50 lbs and keep it off… he introduced me to a new, active and physically fit lifestyle that I now cannot imagine living without.”
Jim K. / 43 yrs old / Attorney

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Starting Position
Stand with your back against the ball with the exercise ball at the level of your belt line.Feet should be hip width to shoulder width apart.
Lower yourself until your thighs are horizontal.
Lower yourself as though there were a stool coming out of the wall that you are going to sit on.
Your knees at this point should still be over your feet.
Pause at this point and slowly return to the starting position.
Prime Movers
Glutes, quadriceps
Physio Tips
In order to prevent knee injury it is imperative that you not let your knees move over your toes.
As you descend try and keep your knees centred over the second toe. Don’t let them weave in or out.
You should not have knee or back pain while performing this ball exercise. If you do, consult a physical therapist.
Hold dumbbells by your side to increase the resistance.
Try Single Leg Squat.

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“If it doesn’t challenge you, it doesn’t change you.”


tricep dips





Dip that is.

Triceps dips strengthen and tone the back of your arms, along with your shoulders and abdominals (which help stabilize the movement). Here is how to do a proper triceps dips:

Sit on a sturdy chair (bench or bottom stair). Place your hands on the chair at your sides with palms downward. Step your feet one to two feet in front of you, and then raise your buttocks off the chair. Bring your hips forward (towards your toes) about two inches. Keep your shoulders above your wrists. Now, lower yourself down two to six inches until your shoulders are in line with (or just above) the elbows. Push back up to the starting position. Keep your abs contracted as you lift and lower.

After a proper warm-up (shoulder rolls, jumping jacks etc.), try to to do one to three sets of 10-20 repetitions, but, listen to your body; it is okay to do more or less.






It was exactly one year ago today that we lost our beloved Abby.

Until we meet again, forever in our hearts she shall be.

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There is no “I” in team.”


Girl Cross Country





“Pain is only temporary, online race results are forever.”






“It’s what you do, not what you say. If you’re not part of the future, then get out of the way.”

From “A Peaceful World” by John Cougar Mellencamp

Memorial Day











We all know that walking is beneficial for our health, but did you know that:

-Walking 4 hours a week can reduce the risk of hip fractures by 43%.

-75 minutes of brisk walking can add almost 2 years to your life.

-30 to 60 minutes of walking each day drastically lowers your risk for heart disease.

-A daily 1-hour walk can cut your risk for obesity in half.

-Just 2 hours of walking a week can reduce your risk of stroke by 30%.

-40 minutes of walking 3 times a week protects the region of the brain associated with memory.

-30 minutes of walking a day can reduce symptoms of depression by 36%.