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.

 

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“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.
Action
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.
Progression
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.”

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My personal training clients are always asking me for sample meal plans, and along with the “I am not a nutritionist” disclaimer, here is what could be considered a dietitian’s dream day menu of only 1800 calories, 25 grams of fiber and not too much fat or sugar:

Breakfast

1 cup bran flakes

1 cup skim milk

1/2 cup raspberries

Morning Snack

10-15 baby carrots

1 ounce string cheese

1 glass water

Lunch

2 cups leafy greens

1/2 cup canned kidney or black beans

1/2 tomato

2 tablespoons sliced almonds

1/4 cup low-fat salad dressing

1 whole-wheat roll

2 teaspoons jam

1 glass water or a diet beverage

Afternoon Snack

1 apple

4 hard candies or bite-sized chocolates

1 glass water

Dinner

3 ounces boneless/skinless chicken grilled or baked

1/2 cup brown rice

1 cup steamed broccoli

1 cup skim milk

Evening Snack

1 orange

1 chewy granola bar

apples

 

 

 

We all know the saying, “an apple a day keeps the doctor away,” but here are a few things you might not know about apples:

-2500 varieties of apples are grown in the U.S.

-Apples are a good source of both soluble and insoluble fiber, with about 4gm per medium apple.

-The skin of an apple contains antioxidants

-A medium apple contains about 81 calories

-Apples ward off metabolic syndrome

-Eating an apple before a workout boosts your energy and endurance levels because it contains the flavonoid called quercetin.

-Eating an apple stimulates the production of saliva in your mouth-which helps prevent tooth decay

So, in the midst of the fall apple season, grab some today and start enjoying the benefits of apples.

Memorial Day

 

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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.

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There is no “I” in team.”

 

Girl Cross Country

 

 

 

 

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

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“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