T.R. Fitness Training

T.R. Fitness Training Individualized training programs to help you become stronger, more defined, and healthier.


Workout nutrition illustrated. [Infographic] What to eat before, during, and after exercise.

Workout nutrition is a huge part of any successful workout program. Here is a great graphic with some helpful information from precision nutrition.


precisionnutrition.com We all know that what you eat is important. But so is when you eat, especially if you’re active. How to apply the workout nutrition strategy best for you.


Muscular Dystrophy Association

Dear Friends,
I’m going to jail. They caught me. I’m doing time for doing good. I’m helping make a difference in the lives of kids and adults living with muscle disease. Will you help me?
You can donate to my bail and join me in helping the families in Western Washington who NEED our help. It’s only through events like this “Lock Up” that the Muscular Dystrophy Association is able to be the leading funder of research into muscle diseases and particularly ALS, or Lou Gehrig’s Disease.
It’s coming up in just a week, so please help by donating to my bail now. Or you can pay DOUBLE to keep me in jail.
Please like and share to anyone that can help!
To donate follow this URL



5 Running Shoe Myths Debunked

Good running article through Men's Health

menshealth.com You can’t always believe the hype when it comes to new running kicks

[03/25/14]   Think about this today when you are putting sugar in your coffee or getting that extra pump of flavoring.

From 2005 to 2010 about 71% of adults consumed 10% or more of their calories from added sugar. For another 10% of those adults, 25% or more of their daily caloric intake come from added sugar.

[03/21/14]   Its a beautiful day! Get outside and move today and get ready for a great weekend!

[03/11/14]   How to Perform a Box Jump Correctly

[03/11/14]   While at the local Gig Harbor Globo Gym yesterday I saw perhaps the worst set of box jumps ever performed (without actually missing the box and busting your shins). This has led to my post for today. How to Perform a Box Jump, Correctly.

Many people do box jumps, and I must say I personally am a huge fan of box jumps. There is definitely some technique behind them though.


Plastic Water Bottles - NRDC

Remember, all plastic water bottles leach toxins, but bottles with the # 2, 4, & 5 on the bottom are best at not leaching toxins. For a little more detail here is a great article.

Try and stick with glass or stainless steel water bottles not only for your health but the environment as well.


nrdc.org Is 'BPA-free' the same as safe? If the new plastic is made of a mystery ingredient, the answer may be no.

[02/26/14]   The greatest accomplishment is not in never falling, but in rising again after you fall. - Vince Lombardi


Stuff the Bird, Not Yourself | The Calorie Control Council

According to the Calorie Control Council, tomorrow the average American will consume 4,500 calories.

Tomorrow is traditionally a day where we take grandmas famous stuffing, put it on top of our mashed potato's, smoother it with gravy, and top it off with our favorite slab of turkey. Maybe just once, often twice or three times though. Then wash it down with whatever beverage you choose.

If your trying to maintain/loose weight this is a recipe for failure. Tomorrow try smaller portions and wait 10-15 minutes between your first and second plate. This will give you time to feel full and help you from eating the extra green bean casserole or whatever deliciousness calls out to you.

Be active tomorrow! Get out and play your favorite sport with your family and friends, enjoy their company, have some laughs and make some memories!

Happy Thanksgiving everyone!

Here is the full article from the Calorie Control Council.


caloriecontrol.org According to research from the Calorie Control Council, the average American may consume more than 4,500 calories and a whopping 229 grams of fat from snacking and eating a traditional holiday dinner with turkey and all the trimmings. And these figures don't even include breakfast or the late evenin...

[11/15/13]   Core training with flutter kicks

[11/14/13]   My question of the day, do you do flutter kicks as a part of your core workout?

Flutter kicks: Laying on your back, both feet elevated and alternating kicking up and down with each leg.

[09/17/13]   Two thoughts for today related to training.

Thought 1) don't be sorry when you're at the gym. Weights are inanimate objects for us to swear at, grunt at, sweat all over and treat badly. It is ok to treat that weight bad (to a certain extent), and use it to get your frustrations out. Weights don't have feelings, so you don't need to apologize to them, even though some days you want to because you feel bad for making them do that extra rep, or adding extra weight.

Thought 2) if you have a good session at the gym and are just getting started with a wellness coach do not go to Costco immediately after and buy apple pies, donuts, uncrustables or anything from the Costco food court. It is not a good post workout snack and isn't helping you achieve your goals.

Have a good workout today!

[08/05/13]   What a great Monday! Challenge yourself today to be 1% better than yesterday and your training will be successful.

Busy week but here is the workout schedule for this week.

Lower Body (Monday/Thursday) Upper Body (Tuesday/Friday). Monday and Tuesday are heavier days, Thursday and Friday 80% of Monday Tuesday.

[07/13/13]   Beautiful morning to get a workout in!

5 resisted sprints (uphill, partner resisted)
12 kb front Squats and presses
8/side med ball tosses
4 res sprint
12 kb FSP
8 mb tosses


ESPN The Mag Body Issue 2013: Gary Player

Golf has come a long way in the past 50 years. It used to be a sport for smokers and drinkers and most people did not really consider them athletes. Gary Player changed the entire thought process of golfers incorporating fitness into their game. I think it is great that at 77 years old ESPN placed him in there 2013 issue of bodies.

Fitness is a lifetime event.


espn.go.com ESPN Video: The fitness story of Hall of Fame Golfer Gary Player, who is a cover athlete in ESPN The Magazine's 2013 Body Issue.


State Farm® - State of Disbelief (French Model)

So I am working in the gym today and having a discussion about a particular exercise and the only thing I can think about this commercial.

Remember, not everything you read is true on the internet. Opinions are opinions and some are better than others.


youtube.com Whenever and wherever, we're there for you. Day or night from your mobile phone or tablet, we're always ready to help. From claims and driving tips to insura...

[05/18/13]   Going to the Titliest Performance Institute Golf Fitness Seminar today and tomorrow! 16 hours of learning new things = fun with clients for the following week training sessions!

[05/11/13]   Excited for tomorrow mornings boot camp at Sehmel park at 8 am!

[05/06/13]   After a great weekend in the sun we are back at it again!

Boot camp week 4 has started and went great this morning. This week we have class 6:30am Wed, Fri and 8:00 am at Sehmel Park.

Wear your sun screen and get some rays today!

[05/01/13]   Great boot camp with the ladies this morning. Week 3 is halfway over and we are all getting better each session! Can't wait to see where we are at by week 8. Continue the great work, and happy humpday!

[04/26/13]   Week 2 of boot camp is almost coming to a close! Tomorrow morning we will be meeting at the Finholm Stairs right across from Anthony's in downtown Gig Harbor.

It isn't to late to join us either. Drop in sessions are $12 and if you want to participate in the next 6 weeks there is still 22 sessions left. Punch card and unlimited sessions packages are still available.

Happy Friday everyone, I look forward to seeing you all for a great workout tomorrow morning.

[04/23/13]   What is your Resting HR?

Normal heart rates range from 60-100 beats per minute. Having a lower HR (with the exception of certain medical conditions) means your heart is more efficient at pumping blood throughout the body.

So lets say you have a resting HR of 60 BPMm that means in one day your heart beats 86,400. Now compare that to you having a HR of 80 BPM, you'd have 115,200 beats per day. That is 25% more work for your heart. It may not seem like a lot, but think about that over a lifetime! Just crazy to think about.

Over fifty years the difference is 524,160,000
60 BPM = 1,572,480,000
80 BPM = 2,096,640,000

[04/19/13]   Good morning everyone! Boot camp went well this week, 7 more weeks to go in this session! Have a great Friday and get a good workout in today with our beautiful spring weather!

[04/15/13]   My thoughts and prayers go out to Boston right now. Pure tragedy.

[04/15/13]   Get lots of sleep tonight because tomorrow morning is boot camp, 6:30 @ the Gig Harbor Baseball and Sports Academy! The address is 10421 Burnham Drive Building #1 Gig Harbor WA 98332.

Building #1 is the very first building on the right. See you all in the morning!


Bigger, Stronger, Faster


This is a short clip from the documentary Bigger, Stronger, Faster and I wanted to share it because of the supplement portion. There is no FDA regulation on supplements and when ever people ask me about protein powders, pre and post workout supplements this is what goes through my mind every time.

The easiest thing to go is make your own pre or post workout snack and know what you're eating.

About false claims made by supplement advertisers.

[04/08/13]   Boot camp starts in 1 week April 15th through June 8th. Every M,W,F at 6:30 am and every other Saturday at 8 am. There will be a total of 28 sessions and costs are as follows.

Unlimited Sessions $180
15 Session Punch Card $150
Single Session $15

If you have any questions please message me. Hope you are all having a great and motivated Monday!

[04/01/13]   Boot camp is exactly 2 weeks away from today and I am getting very excited! Classes will be M, W, F and every other Saturday from April 15th until June 8th.

To start getting ready for boot camp here is today's workout,

Jog 1 mile (10-15 minutes)
Body weight lunges (15/side)
Body weight squats (15)
Jumping Jacks (25)
Push-ups (15)

Run/jog/walk 20 minutes every 5 minutes do 10 burpees, 10 push-ups, 10 squat jumps, 20 crunches, and plank for 30 seconds.

Cool down jog/walk for 1/2 mile and stretch.

[03/26/13]   Be confident in your abilities, you have a unique set of skills that are particular to you. Surround yourself with people who challenge you to become better, physically, mentally and spiritually.

Had some great workouts this morning and hope you all plan on having a great workout as well.

[03/25/13]   Bootcamp season is upon us! Putting together a few things and in about 3 weeks we should be ready to roll! If you're interested and have questions let me know.

[03/07/13]   Rice Wars

[03/06/13]   I am going to stir the pot a little here today and ask this question. Brown rice vs. white rice, which is better?? GO!

[02/26/13]   Stay motivated and stay focused! Here is my workout plan for today. Since yesterday I was on the mountain.

Warm-up: 5 minutes cardio, High knees forward and lateral, lunge twist 10/leg, lunge side bend 10/leg, inch worms 10, torso twist 15x, body weight deep squat 1-2 minutes.

Core workout exercises
Super set.
Stiff Leg Dead Lift 4 x 10
Bent over Row 4 x 10
Russian twists 4 x 20

Auxiliary Exercises
Lat Pull-Downs
Turkish Get Ups
Single Leg Bridges

Circuit workout for 10 minutes
Run 2 laps (indoor track) about 350m
Side Planks 30-45 seconds
DB Renegade Row 10x/side
Super Mans 45 seconds
Inch Worms 10x

[02/25/13]   Happy Monday everyone! What kind of workouts do we have planned to start the week off?

[02/11/13]   Today I read an article about "cleansing" diets and if in fact they do what they claim. So I am wondering how many of you have done a cleansing diet and if you have, did you find it beneficial?

[02/05/13]   So after a stressful trip up to the mountain yesterday I had conveniently chosen the topic of cortisol, a hormone released by your body when stress is present to discuss.

When we get stressed out our bodies produce the hormone cortisol; cortisol stimulates appetite which generally leads to excess calorie consumption. Try and relax by exercising to help your mood and rejuvenate your body. Music and meditation can also help with limiting your stress.

So today I plan on exercising heavily to help relieve some stress I have built up from yesterday. I hope everyone's day is going well.

[01/31/13]   When doing cardiovascular activities like running, cycling and jogging do you train in "fat burning zone" and why?

[01/22/13]   Short on time but need to workout? I posted some tips on what you can do to get the most out of your short workout times in this weeks note. Check it out!

[01/22/13]   Short on Time?

[01/22/13]   So today my note is about working out with little amounts of time. I put up 5 simple tips to help in your exercises selection and give some guidance for working out with 20-30 minutes. Enjoy!

[01/15/13]   So yesterday I asked you all a question about hydration and today I provided you a note discussing the topic in more detail.

Now I want to know what you all are listening to in the gym and on your workouts because I need some new workout music :-)

[01/15/13]   Proper Hydration

[01/15/13]   This is a precursor to my post for tomorrow but a question you all should ask yourself. How much water should you consume a day and how can you tell if you're dehydrated? Will post answers and more tomorrow.


Fitness Video Wk1


Here are two great ab exercises I like to use in my warm-ups and in abdominal training. The first exercise is a V-Up with two variations. The first is squeez...

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7306 Stinson Ave
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