New Boot Camp for Women!!!!

Our main website is almost up and running so in the meantime, here is the information for your HeadSTRONG Athletics' new Boot Camp for Women!

CLICK HERE TO REGISTER!

Location:

Live Oak Center in Ogden

7042 Market St. Suite C

(next to Mandi's Ice Cream)

Wilmington, NC 28411

Camp times are as follows:
Monday, Wed, Friday: 6:00-7:00am and 9:30-10:30am
Mon., Wed., Thursday: 6:30-7:30pm
Saturday: 8:30-9:30am

You will be able to come an unlimited amount of days per week and new camps will be added as space fills up. So if you have a group of women interested in an additional time, please let us know.

One of the best parts about Boot Camp is that your first Camp is FREE! Try it out! There is nothing to lose.

What people saying about Boot Camp:

FROM FRAN:

When I first started my training with you, I was reluctant and apprehensive – reluctant, because I knew how hard it was going to be to start from the beginning to get back in shape, and – apprehensive, because of my back and neck injuries. To tell the truth, I almost quit after the first two sessions, but because of your encouragement and support, along with my confidence in your knowledge about physiology (your really know your stuff), I decided to tough it out. After all, what is the alternative? Sit around and continue to get in worse shape?

So, thank you! thank you! thank you! For helping me get back my old self. I’ve lost 15 pounds; my clothes are starting to fit again – yeah! And now, I can do much more – biking, kayaking, skiing –to name a few, and just doing regular housework is sooooo mush easier.

Shawn, without a doubt, you are the best and most knowledgeable fitness instructor I’ve ever worked with. You vary the workouts so I never get bored; I work harder during the hour than I ever thought I could, and at the end, I’m never sore (how is that?); the workouts you’ve designed for me to do on my days off from training classes are awesome and keep me on track; and you’ve always got some great tips about nutrition – I’m eating better now, but it’s not like dieting – a nice change from the yo-yoing I’d been used to.

And, the classes are so much fun. It seems like intense personal training, but with a group – and such nice people – everyone’s so friendly and welcoming. Your training program is definitely part of my life now, and I can’t imagine where I’d be without it!

and.....

FROM JESS:

In the past few weeks since I've relocated to California, I have realized how much I miss your classes! When I started working with you in September, I was coming off of about nine months of triathlon training. I thought I was in good shape and my body fat wouldn't change too much. I was sure in for a surprise when my body fat decreased by 4.5%! That's a lot in four months! The best part was that it was FUN! Every class was a workout, but I enjoyed each and every one! It was wonderful to work as a group to achieve the common goal of improved fitness. You are so knowlegable in your field and you create a safe workout environment that is challenging for people of ALL abilities and fitness levels at the same time! That's quite an accomplishment! I can feel how much stronger my legs and my core have become as I'm hitting the slopes out west! I have no doubt that I will be returning to Headstrong classes when I come back to Wilmington in the fall! Thanks again!

So don't delay...CLICK HERE TO REGISTER!

and...

FROM MARY:

I have been working with Shawn Manning for over five years and am in
the best shape of my life! Shawn's approach to physical fitness is
comprehensive, combining very challenging kettlebell workouts with an
emphasis on flexibility, strength training and cardiovascular work,
all with an eye toward personal goals and abilities. I especially
appreciate Shawn's intelligence and camaraderie, which bring
challenge, fun and personal accomplishment to each class.

On a recent trip with friends, I participated in a yoga class, where
my work with Shawn was rewarded by my ability to do a headstand -
easily! Hats off to Headstrong Athletics for the strength and
flexibility which made that possible, right after my 50th birthday!

CLICK HERE TO REGISTER!

and....

FROM JOAN:

I've been participating in Shawn's classes for about 1 1/2 years. I have always been active, everything from low to high impact aerobics, pilates, yogi, running, you name it, I've tried it all over the last 25+ years. I will have to say kettlebell training and the diverse routines that Shawn incorporates into her boot camps have been the most effective with the best results. I feel stronger and in better shape than in years. I'm at 18% body fat which is the lowest I've been in a very long time. At 5'7", I'm able to carry extra weight easier than most but, as one gets older, I did not like how "certain areas" seem to be shifting.

I'm currently going twice a week which is a very small amount of time to invest for such a big return. Shawn is constantly checking your form to maximum the affect and avoid any injury. Shawn has such a great way of motivating and makes it all fun. Don't misunderstand, it's hard work...but you know her goal is your goal....Shawn, you're the Best! Thanks for all you do.

Son't delay another second!

CLICK HERE TO REGISTER for HeadSTRONG Athletics' Boot Camp for Women!

Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our Boot Camps and Kettlebell Workshops in Wilmington, NC.

What Do You Wear on Your Feet?

The following is a guest post written by Katie Bigelow, a Z Health Master Practitioner(p), RKC and student at Emory University majoring in Neuroscience. Next time you are in the market for athletic shoes, reference this article for some smart choices!

"As most athletes who first meet Delaine and I at Condition Kettlebell Gym have noticed, we wear some pretty funky shoes – that is if we are actually wearing shoes. Well, here is the information you’ve all been asking us for about shoes.

First, we must start with the basics. In today’s age, shoes are a materialistic accessory that more often than not matches the color of clothing. Thousands of years ago, before the invention of air conditioning, cars, and the light bulb Neanderthals walked the earth BAREFOOT. And so should you! The Neanderthal barefoot approach is significant, because this is actually the most efficient and healthy method of walking and movement for your body. Anatomically, there are 26 bones in the foot and ALL of them should be mobile. When taking a step, the force from the ground starts at the heel and is distributed throughout the rest of the foot and body. If one of the bones in the foot doesn’t move efficiently or is jammed, the force from the ground is altered and the distribution throughout the rest of the body changes. What does this change in force mean for you? Put simply, changes in joint and postural alignment and PAIN! The pain can occur in the knees, hips, and/or lower back, etc.

So, you can’t walk the streets barefoot and you don’t want immobile and painful joints. Here are some shoe suggestions that will help minimize pain and postural changes and facilitate healthy and mobile joints:

Nike Free
Puma Alsten
Converse – Chuck Taylor’s
Puma Speedcats
Vibram Five Fingers
Adidas Samba
New Balance 790s
Adidas Chiba
Reebok Driving Shoes

These are all athletic shoes that are great options for athletic performance, everyday activities, and even work! If you don’t have any of these shoes in your closet, you should check your current shoes to see if they fit the profile. An easy test is to pick up one shoe and bend the sole. If the sole doesn’t bend with ease, or only in the toe area, you should strongly consider purchasing any of the shoes listed above. Basic things to look for are flat shoes with a flexible sole throughout the entire length of the shoe, which will allow for all the bones and joints in your feet to move freely and efficiently. Also, if you’re puzzled about where to look or all the shoe stores you’ve checked don’t carry the above shoes, trying some of the following websites:

www.nike.com
www.ebay.com
www.zappos.com
www.eastbay.com
www.vibramfivefingers.com

With a fresh pair of flat and mobile shoes you are well on your way to better performance with a more efficient and mobile body!"

Keep moving,

Katie Bigelow
RKC Instructor
Z Health Level 4 & 9-S Movement Coach

Loosen up with a Foam Roller

This post has been removed because since writing it, I have seen the light.

I attended the first weekend of the Z Health R-Phase Certification this weekend (Jan 30-Feb 1st, 2009). As explained by some of the most intelligent brains on the study of movement, foam rolling, stretching and any mode of movement that causes even the slightest pain will send the body into startle reflex. This enemy to efficiency is our body's protective mechanism and guards us from immediate physical threat (1). As Dr. Eric Cobb puts it, "the nervous system often fails to differentiate normal everyday stressors (traffic, a fight with your spouse, a bad meeting with your boss, etc) in today's culture from a physical threat. As a result, many people spend their waking hours in a physically "armored" state. This causes poor posture, slumped shoulders and tense muscles." (1) In other words, when we put ourselves in startle by hitting those incredibly uncomfortable trigger points, we are doing the exact opposite of what was intended...to loosen up.

So, as I learn more, I cannot, in good conscience, leave the Foam Roller article up. Z Health has changed the way I approach flexibility, mobility and everyday aches and pains. Visit a Z Health practitioner in your area if you are interested in learning more.

1. Cobb, W. Eric, D.C., 92004-2006) Z Health Performace Solutions R-Phase Manual 3rd Edition, (p. 13), Z Health Performace Solutions.

Kettlebells on the CBS Early Show

I was first embarrassed for the people in this clip but then decided to put up with whatever it takes for people to catch on to the power of the kettlebell. Please, just know, that these are not good demos of true kettlebell training.

And by the way, I doubt that Lance Armstrong's exclusively training with kettlebells...don't you think he gets on the bike a bit to train for the Tour?

Click on this link to watch the video.

http://www.cbsnews.com/stories/2009/01/02/earlyshow/main4696010.shtml

For real instruction from a certified kettlebell instructor, visit www.headstrongathletics.com or: Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.

Workout of the Week-Circuits

A while back I stated that I was going to start posting one workout per week to give everyone an idea of what we do in our Boot Camps at HeadSTRONG Athletics. While busting tail to get everything else done, I forgot about my promise. So here it goes...back on track.



This week we concentrated on Circuits with 30 seconds of rest between each exercise. Here was the workout on Monday that left everyone a little tender the next day. (In defense, the soreness was not intentional on my part. After taking so much time off during the holiday season, it was to be expected):


2-3 Rounds of the following circuit (times for each bout are listed):
1. 1-Sided Kettlebell Clean and Squat (30 seconds R, 30 sec. left)
2. Partner Shake Pushups (30 sec.)
3. Front Lunge with a Press at the top (30 seconds R, 30 sec. left)
4. Turkish Get-ups (1 minute each side)
5. Bent or Straight Knee Prone Jacknife (we slide our socks on the wood floor)
1.5 minutes of rest until the start of the next circuit



Intervals at the end (30 sec. between each set alternating between the two exercises):
1. Swings (2Hand, R Hand, L Hand, Hand to Hand)
2. Short Sprints (Forward sprint, back shuffle...like a suicide but you don't turn around)


D-O-N-E!


Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.

Toys For Tots Success

This morning, 10 brave women showed up in cold conditions to sweat and give back to charity. We had our first annual Toys for Tots workout in which everyone had to bring a gift to participate. These women were put through a workout with cone drills, heavy ropes, kettlebells and body weight exercises that got them ready for a beautiful Saturday. HeadSTRONG will be doing more charity events throughout the year so keep checking in to see what's on tap. If you would like to receive our newsletter, sign up at www.headstrongathletics.com.

A huge thanks to:

(from left to right) Standing: Mary Susan, Elizabeth, Kristine, Elena and (sitting) Heather, Jess, Kristine, Karen, Kristen (not pictured: Suzie and Shawn (instructor).

Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell boot camps.

The Turkey is Not the Bad Guy!

We are just a few ticks away from one of the biggest feasting days of the year. And if you are like so many out there, it never fails. We go in thinking it will be easy to ignore the sinful excess and weight gain by limiting our portions and consuming only the healthy selections such as sweet potatoes, turkey and green beans. The challenge presents itself when the sweet potatoes are combined with marshmallows and brown sugar and the green beans are now drowning in cream of mushroom soup. The upside of the meal, and the part you can eat guiltlessly is the bird. Turkey is a lean protein, meaning there is very little fat in it, as long as you remove the skin.

Protein is the sole macronutrient responsible for building and repairing your body’s tissue stores (fat and carbohydrates simply provide energy). More specifically, regular protein intake is vital in accelerating the repair of muscle damage from high-intensity activities like strength training and cardio interval training. In addition, adequate protein intake every two to four hours (4-7 times per day) is essential in maintaining your current levels of lean muscle mass. This is important because the more muscle you have the larger your metabolic engine, thus the more calories (and fat) you burn on a daily basis since muscle tissue requires lot of energy to sustain itself. Protein is also the least likely macronutrient to be stored as body fat and the mere act of digesting protein requires more than double the energy to digest than carbohydrate and dietary fat. So, if there is any food choice that you can truly get away with overeating this holiday season, it will be turkey.

So here is the plan if you truly are committed to scaring off the 1-2 extra pounds:
1. Survey the prospects: Don’t dig in until you know your options. That way you won’t load up on stuffing before finding out there is a healthy alternative.
2. Make your first plate of food (and hopefully your last) the healthiest. If you fill up on leaner foods first, you will be less likely to return for seconds. If you are hosting a party (and you actually care about the health of your guests), place the less sinful dishes first in the line.
3. Pick and choose the selections that have visibly distinct ingredients. If it is topped in bread crumbs and swimming in cheese, pass by or just have a small quantity. The more ingredients, the more likely it is to stick to your hips.
4. Pick one dessert instead of trying all of them. No matter how hard you try, 5 samplings of each dessert will always be more than just having one.
5. Drink water. Enough said.
6. Save the leftover turkey. It makes wonderful lean meals such as the recipes I have included below.
7. Celebrate the day and remember we are there to give gratitude…for family, health and the joy of waking up every morning.

Enjoy!

Turkey Salad

Ingredients:

- 6-8 oz. Turkey Breast chopped into small cubes
- 1⁄4 red bell pepper
- 1⁄4 green bell pepper
- 1⁄4 red onion
- 2 Tbsp canola or olive oil mayo

Directions:

Mix all ingredients together and enjoy over a bed of greens.

Makes one male serving and two female servings.


Turkey Cranberry Cream Cheese Roll-up

Ingredients:

- 6-8 oz. Sliced Turkey
- 1 Tbsp Fat Free Cream Cheese
- 1 Tbsp Dried Cranberries 1⁄2 Clove of Roasted Garlic Salt and Pepper to taste
- 2 Whole Grain Tortillas

Directions:

Soak cranberries in water for 20 minutes or microwave until soft if you are short on time. Mash the 1⁄2 clove of garlic. Mix cranberries, garlic, and cream cheese. Add salt and pepper to taste. Spread the mixture into the inside of the tortilla(s). Add turkey breast. Fold up sides, roll up, and enjoy!

Makes one male serving and two female servings.


Turkey Medallions With Cranberry Glaze

Turkey Medallions:
- 6-8 oz. Turkey
- Non-stick spray Turkey Seasoning

Cut Turkey Breasts into small medallions, sprinkle lightly with seasoning. Reheat in a pan sprayed with non-stick oil on medium heat until lightly browned on both sides. Drip Cranberry glaze (below) over the medallions.

Cranberry Glaze:
- 1 Cups Dry white wine
- Turkey or chicken stock, as needed
- 1 1⁄2 Cups Dried cranberries
- 1⁄4 Cup of Pine nuts, toasted
- Pinch of Salt

Add 1⁄2 cup of white wine and 1⁄2 cup of turkey stock to pan. Add other 1⁄2 cup of turkey stock, cranberries, pine nuts and pinch of salt. Cook over medium heat until reduced in volume by half, about 4 cups.

Makes one male serving and two female servings.


Turkey Shepherds Pie

Ingredients:

- 2 cups cubed cooked turkey
- 3⁄4 cup turkey gravy
- 1 small can whole kernel corn
- drained 1 cup of chicken stock
- 1 cup of water
- 3 cups steamed cauliflower
- 2 cups celery, chopped 2 carrots
- chopped 1 onion chopped 2 cloves garlic
- minced 1 bell pepper, any color
- chopped Salt and pepper

Directions:

Preheat the oven to 325 degrees. First you must make the gravy. Take the garlic, 1 cup of celery, carrots, onion, bell pepper, chicken stock, water, vegetables, salt and pepper to taste. Add to a pot, boil until vegetables are soft and blend in a blender or food processor.

Next, you will take the steamed cauliflower and mash it, or place it in a food processor until the consistency is like that of mashed potatoes.

Next, in a baking dish, layer the turkey, gravy, corn, remaining celery and mashed cauliflower. Bake, uncovered at 325 degrees for 45-50 minutes.

Makes 2 male servings and one female serving.


Turkey Florentine

Ingredients:

- 1 (10 ounce) package frozen chopped spinach
- 2 tablespoons smart butter
- 1 cup cooked whole grain fettuccine
- 2 cups diced, cooked turkey
- 1 cup turkey or chicken stock 1
- (8 ounce) package fat free sour cream and onion dip
- 1⁄2 teaspoon onion salt
- 2 tablespoons grated Parmesan cheese
- Non-stick cooking spray

Directions:

Cook spinach according to package directions; drain. Stir in smart butter. Place noodles in a non-stick sprayed baking dish; top with spinach. Combine turkey, stock, onion dip and onion salt and spoon over spinach. Sprinkle with Parmesan. Bake, uncovered, at 325 degrees F for 25 minutes or until bubbly.


Turkey Green Bean Casserole

Ingredients:

- 1 bag of frozen green beans
- 6-8 oz. of cubed cooked turkey breast
- 1 can of organic cream of mushroom soup
- 2 cups Kraft all natural fat free cheese
- Salt and Pepper to taste

Directions:

Preheat oven to 350 degrees. Mix all ingredients into a casserole dish and bake for about 30 minutes or until completely hot. Makes one male serving and two female servings.
Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.

Recent Press Release

Wilmington, North Carolina Kettlebell Instructor Launches HeadSTRONG Athletics Boot Camps

Summary:
HeadSTRONG Athletics, located in Wilmington, North Carolina, holds boot camps focused on kettlebell training to help people burn body fat, gain lean muscle and increase their athletic ability.


November 12th, 2008- Local Wilmington, North Carolina Russian Kettlebell Instructor and fat loss specialist, Shawn Manning, is the founder of HeadSTRONG Athletics, a fitness boot camp for men and women located at McKay Healing Arts on Wrightsville Avenue. The boot camp program promises twice the results in a fraction of the time for a third of the cost of other Wilmington personal training services.

Manning believes that boot camp group classes are the answer to those looking for personal service but don’t want to spend an arm and a leg to get in shape. “The economic situation has taken its toll on all of us. I started these classes with my present one-on-one clients in mind so that they could save money and still enjoy the rewards of personal training. It turns out that fitness enthusiasts of all types love the atmosphere and challenge. The group boot camps not only provide awesome energy and camaraderie, they also allow people an affordable alternative to expensive programs.”

HeadSTRONG Athletics’ integrated strength and conditioning training plus Precision Nutrition system is second to none for helping people burn fat, lose weight fast and improve their athletic abilities. “Our clients are shedding weight, hitting the tennis ball harder and looking better than they have in years.” HeadSTRONG Athletics accomplishes this by focusing on kettlebell training and compound movements. “Our boot camps consist of 45-minute super-charged workouts featuring interval and circuit training. “We use kettlebells, sandbags, heavy ropes and body weight drills instead of machines to get in top shape.” This type of fast paced training, such as the Tabata intervals they use in class, burns nine times more fat than ordinary straight set, long rest periods exercise. Manning is quick to say that although this type of program may not be for everyone, even beginners have great success and are never left behind. “Don’t get fooled into thinking this is too hard for you if you are just starting to workout. Modifications are made everyday so that people feel comfortable easing into exercise.”

HeadSTRONG Athletics has some raving fans, such as Fran Rudolph who claims: “I’ve lost 15 pounds; my clothes are starting to fit again – yeah! And now, I can do much more – biking, kayaking, skiing –to name a few, and just doing regular housework is so mush easier. And, the classes are so much fun. It seems like intense personal training, but with a group – and such nice people – everyone’s so friendly and welcoming. Your training program is definitely part of my life now, and I can’t imagine where I’d be without it!”


The name HeadSTRONG Athletics comes from the belief that everyone has internal athletes that needs to challenge themselves and be aggressive. Some people want to be active to lose 30 pounds, some to move up to the next level in their sport and some to feel like they did in their 20’s. “I believe there are two parts to physical fitness; One being the conditioned body and the other the strong mind. When you become tough physically, a change happens within that prepares you mentally for the next challenge. Being headstrong is as important as looking good. We want to be the ones to facilitate this change with our boot camps.”

HeadSTRONG Athletics offers boot camp classes throughout the day on Mondays, Wednesdays and Fridays. A free one-week trial is available to all newcomers. There will be a FREE Post Thanksgiving Workout for anybody interested in burning off Thursday’s meals at Hugh McRae Park on Friday, November 28th at 9:00 am. For more information visit www.headstrongathletics.com.Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.

Kick Start Your Fat Burning Workout with Circuit Training

In ten years of personal training, I have never had one client come to me and say “I want to look like the guy on the front of Muscle and Fitness magazine” or “please help me get big and bulky so that I cannot play tennis anymore.” What most people want is to have a strong athletic physique and avoid the inactive doldrums of aging. One of the best ways to reach this goal is to escape the boring days of bodybuilding workouts and start a circuit training routine. Bodybuilding workouts, in which you perform straight sets of one exercise for as many reps as possible, are a thing of the past. If you want a workout that helps you build a strong body and cardiovascular system, keep reading!

So, what’s the problem with a straight set bodybuilding format? Well, though straight sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to order your exercises. In most commercial gyms you’ll typically see someone perform three sets of 8-12 reps for let’s say the bench press. They pump out the reps, go to the water fountain, talk with some buddies, watch a couple of highlights on ESPN, and then lollygag back to the bench area to hit up their second set. In general, most people, guys in particular, tend to take about 3-5 minutes between sets. In the case of three sets of 10 on the bench that means it would take up to 15 minutes to complete only one movement pattern (a horizontal push). That means you’d need at least in hour to perform four different exercises! I can think of a thousand things I would rather be doing than spending a whole hour in a commercial gym.

A much more effective and time-efficient approach to ordering your exercises is utilizing the alternating set format. Here you’ll perform one exercise, rest for a short period of time, then perform another non-competing, or antagonistic, exercise and rest for a short period of time. Alternating sets allow you to work different movement patterns when you would otherwise be resting with the straight set format. Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The outcome is training efficiency and amazing results. You will accomplished more in less time and crank up your metabolism so that you are burning more fat throughout the day. Outlined below are several ways to perform alternating sets:

1.) Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges)

2.) Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)

3.) Circuits: Alternate between four or more different exercises

Though supersets and trisets are excellent options, circuit training is by the far my favorite way to train. To demonstrate why, let’s examine a circuit training template using timed set intervals:

The 40-20 Five Exercise Circuit: You will alternate between 40 seconds of work and 20 seconds of rest for all five exercises in the following 5-minute circuit:

Exercise#1- (Kettlebell Front) Squats

Exercise#2- (Kettlebell) Clean and Press

Exercise#3- Lunges

Exercise#4- Forward Roll-Outs with the Power Wheel

Exercise#5- Swings

Rest for 30 sec.-1 Minute After the Circuit

Perform this circuit up to four times for a 20-25 minute total body fat burning, strength-building workout.

Basically, in the same 15 minutes that it took the bodybuilder to get in three sets on the bench you have gotten in three sets of five different exercises for a staggering total of 15 work sets! How efficient! The short bursts of exercise not only helped you build strong muscle, it also put you far ahead of our bodybuilder friend on cardiovascular benefits and you are out the door in half the time.

To recap, the key to creating the optimal metabolic workout for fat loss is to perform each exercise with maximal intensity and keep rest periods short. You will accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is simply unmatched for simultaneously maximizing fat loss and lean muscle gain. Use the following template I use with my HeadSTRONG clients for some killer, yet simple fat loss circuits:

Exercise#1- Double-Leg Exercise (such as Sandbag Deadlifts)

Exercise#2- A Pushing Exercise (such as Pushups)

Exercise#3- A Single-Leg Exercise (such as Sandbag Overhead Front Lunges)

Exercise#4- A Pulling Exercise (such as Sandbag Rows)

Exercise#5- A Core Exercise (such as Russian Twists)

Check out this video for an example of the workout:



Keep checking in for more killer circuit training workouts from the HeadSTRONG Athletics Boot Camps in the weeks to come.

Yours in Determination, Confidence and Physical Achievement,
Shawn Manning, Russian Kettlebell Instructor
http://www.headstrongathletics.com/

Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.