HEALTHY CHOICES !

A few things to add to your diet /fitness regimen:

Chocolate Peanut Butter Shake
8oz Carb Control Chocolate Milk
1/2 cup plain vanilla yogurt low fat
2 tablespoons natural peanut butter
1 cup of ice
1 packet of stevia
Blend for 45 sec.
DRINK UP!

Mixed Berry Shake
1/2 Cup Frozen Strawberries
1/2 Cup Frozen Blueberries
1/2 Cup Frozen Blackberries
1/2 Cup nonfat plain yogurt
1 scoop Pro Basics Vanilla whey
1 tablespoon of honey
1 cup of ice and little water
Blend 45 sec.
DRINK UP!

Don't Be Afraid

Always try to face your fears. FEAR IS: False Expectations Appearing Real. What I have learned over the years is to do something with absolute conviction and believe that I will accomplish it, no matter how tall the order is and all the obstacles I will face. I learn from my experience, try new things, implement the things that work and disregard the things that don't. Fear is a sense that the brain tells us we ought to be careful. That is it! Once I realized this . I calm down and try. My father taught me a game when I was young called fact or fiction. A good example of this was swimming a 1.2 mile swim in my first 70.3 boy was I nervous. I went to be thinking about the swim already seeing myself in the water am I prepared ,struggling etc. ALL IN BED! FICTION! The FACT was I was laying in bed trying to sleep. Deal with it when the opportunity presents itself. The FACT was: I got through the swim and it helped to see a courageous blind man go before me. THAT IS COURAGE! I said to myself I CAN DO THIS. I am so grateful to have seen him before my swim.

Do Not Die Wondering !

Recently, I had the opportunity to enter and complete a special triathlon 6 mile kayak- 24 mile bike- 8 mile trail run in Cold Spring, NY. With no kayaking experience, my motto was don't tip.With a few tris under my belt I said to myself WHY NOT. I don't think what ifs I just do. Enjoy the journey, enjoy the process, and there will be an outcome good or bad, but at least I tried. 4 hours later hearing that final beep crossing the finish was awesome! I will do this race again the area was beautiful . I believe Cold Spring is the best kept secret in the Hudson Valley.
Special thanks to Beacon Bike for fixing my flat tires.

All Paths Lead To The Same Place

All paths lead to the same place.Fitness is fitness.There is no magic bullet or pill . do whatever your heart desires to make yourself better.If you like kickboxing then do it ! If you like yoga then do it! If you like spinning or pilates do that !!! Make sure whatever you do OWN IT put forth your best effort SWEAT AND HAVE FUN.You see that is our common connection sweat and fun. Here at FAST . We have a system that incoporates a lot of training tools to get the job done.You will Sweat, Have fun and Laugh.Leave the fitness experience to us and you will improve.

UNREAL !

Today at 500 am I trained a 69 year old whose life you could make a movie out of . Born in Arkadelphia , Arkansas. Both parents died. He was poor he didn't have shoes till 7th grade. I know everybody's dad has that story, but I believe this guy. He had a massive heart attack 1997. Full of stories and characters in his life if you are wondering he does manage to workout and break a sweat. He has been an inspiration to why I do what I do. That is to train people see look in their eyes see the sweat coming off the eyebrows and say great job! Today he comes with a story that had me laughing and what tha! He walks through the door with his Arkansan's bad ass strut peacock feathers all the way out. He bet a 40 something dude he could beat him in a race. You see the 40 year didn't know he was the second fastest high school er in Arkansas you do the math to figure what year he graduated. Well you know the rest he didn't beat him once but twice. Disclaimer I don't condone this behavior especially with his history and age, but possibilities still exist when you put the heart and mind together. THAT IS PASSION . PS How many trainers get to see a Usain Bolt set up from a 69 year old man at 500 AM . I love this job!

FAST WELCOMES ERIK DALY NEW TRAINER !

Erik comes to FAS Training with a bachelors degree in Clinical Exercise Science from Ithaca College where he also was a member of the Ithaca Bomber football team for four years. He is certified by the NSCA as a Certified Strength and Conditioning Specialist.

Erik's experience is quite diverse from his days in corporate fitness with Plus One Fitness in NYC to a Exercise Research Assistant with the University of Maryland Medical Center. The highlight of his experience came when he interned with the NY Football Giants during their offseason program in the summer of 2005 under the guidance of head strength coach Jerry Palmieri. He also has been a client of Frank Wellings for the past 10+ years, where he has developed much training experience.

WELCOME ERIK!

Flying SOLO

The past few weeks have been hectic so to speak. My longtime trainer and good friend/brother-in-law Ash Morgan has left FASTraining to embark on a new endeavor and follow his passion as what most of you should do. I wish him luck and great success. He will be missed. Much thanks to all his clients for cooperating as well as mine to make the transition run smoothly.

Frank