STS Nation thank you for all your support at the Fitcamp for Karley. Please check out this link to see a recap of the event and learn more about Karley and her amazing family!

SUMMER SEPPED AND CONDITIONING 

JUNE 3 - AUGUST 8

MONDAY - THURSDAY 10AM-11AM

ONLY$400 FOR 8 WEEKS!

0R $250 FOR 2 WEEKS

AGES 13 & UP

JOIN NOW!

High Intensity full body workout for the adults and a fun workout (with obstacle course and games) for kids.

100% of the donations will go to the family of this amazing 4 1/2 year old that has been diagnosed with leukemia. 

The camp will be held at STS this Sunday, June 2nd starting at 8:00 AM and ending around 9:00 AM. 

There will be fruit, bagels, coffee and water so please hang out after.

Hope to see you all there!!

FREE WORKOUT AT STS TOMORROW! WE ARE OFFERING A FREE WORKOUT TOMORROW AT 9AM. ONLY CATCH, YOU HAVE TO BE OK WITH GOING ON TV. FOX 10 HAS OFFERED TO COME IN AND DO A STORY ON OUR FITCAMP FUNDRAISER FOR KARLEY THIS SUNDAY. WE ARE LOOKING FOR AS MANY BODIES AS WE CAN. PLEASE POST IF YOU CAN MAKE IT. IT IS FOR A GREAT CAUSE AND IT WILL BE AN AMAZING WORKOUT!

This weekend wrapped the first Health2Fit (H2F) Challenge — a day where our four contestants could show off what they accomplished in two months, especially when it came to how far they’ve come in the fitness area. We are proud of each one of you!

Watch this great clip from health2fit.com to find out how each one of them did in this 8 week challenge.

Another one of our competitors in the H2F challenge. Meet Dave Miller! Dave not only feels like his life has changed since he started to eat right and exercise, he believes it’s also helping him when it comes to keeping his blood pressure and cholesterol in check. 

Don't forget to join us this coming Saturday at Scott's Training Systems - STS for the H2F challenge Grand Finale and our 1 year anniversary at our new Chandler location. Event will start at 2pm. We will have vendors, food and activities. Bring your friends, family, and your favorite healthy dish to share with other STSers.

Looking forward to Saturday!

Event kicking off at 2 p.m.

There will be a series of mini fit and nutrition challenges, so make sure to wear workout attire. During the time leading up to the challenge, Scott and Brandy from H2F will explain how everything works and the point system the judges use.
Once all of the tests have been completed, the results will be announced. 

The challenge isn't the only thing happening on that day. It's also the one-year anniversary of STS in the Chandler location! A healthy potluck will be going on with yummy food for each of you to enjoy.

We're asking for those planning to attend to donate canned food etc., to be distributed to the Foothills Food Bank in Cave Creek.

Mark your calendars!

Join us next Saturday, April 20th from 2-5pm right here to celebrate with us our 1 year anniversary at the new location!

Bring your healthy recipes to share with your workout partners, friends and other fellow STSers. Your recipes will be included in our e-cookbook.

Check out Amanda Freeman's story!

Nun Run

The Health2Fit (H2F) contestants met for the first time as a group to get tips on why portion control is so important when it comes to shedding those extra pounds. Check out this great article, and learn how portion control can help you reach your own goals as well.

While cardiovascular activity is essential to good health, muscle strength is important too.  The core muscles around your trunk and pelvis help your lower back, hips and abdominal muscles work together to increase balance and stability. Having strong core muscles can reduce lower back pain and make everyday activities easier.

Cater to your core muscles this week with some strengthening exercises! 

Join the STS team at The 9th Annual Pat's Run!

Saturday, April 20th at 7:05am
Register at www.patsrun.com
Click "register now" button, then click register on the active.com landing page.
Choose "Join a Team" and select TEAM STS from the drop down.

For more information email Scott at scott@scottstrainingsystems.com

Let's make a difference STSers!

Join the STS community Forum!

Get Fit!
Connect with other STSers!
Stay Motivated!

From March 10th to March 17th, STS is offering Semi-Private Training at a rate of $20 per session and One-on-One Training for $40 per session valid for as many sessions as you would like during that week only. $40 is for new STS members and/or an additional sessions for our current members as well for LifeTime members.

Contact Scott at scott@scottstrainingsystems.com or 480.220.1874 to set your appointment. NO contracts, NO hidden fees, JUST RESULTS!!!

Move! Move! Move! We at STS want you all to move and help us to get others moving! Whether you run, bike, swim, lift, yoga, Pilates, hike, etc... Just get out and be active. Too often we are concerned with how and the stress of getting to the gym, if this is you or someone you know, just move. Go for a walk, stretch in your house, exercise at home, train at STS, try a new class.
We challenge each of you to try something new in March and find 3 of your friends and get them to try something new, preferably try STS if they don't already train with us.
Show us you tried something new and we will give you single serve John Scott protein powder. Bring us someone new and we'll give you a complimentary session! (based on the current session you have with us).

Many people wonder just what celebs do to fit into their body-hugging dresses at the Oscars. Read these great tips from Scott Keppel feature on Shape.com and learn how you can also achieve this look too!

This week we kicked off our eight week Health2Fit (H2F) Challenge. Four Arizona contestants will work with a staff of trainers, a nutritionist and registered dietitian in their quest for a healthier life. Meet Amanda Freeman, an STS client.

If you think you're too busy to exercise, try this experiment: For one day, schedule a time to work out, and then stick to it—even if you can exercise for only 10 minutes. At the end of the day, ask yourself if you were any less productive than usual. The answer will probably be no—and your favorite excuse will be gone.

L.I.F.E with Brad Grand Opening!

Drop by and Experience the NEW L.I.F.E with Brad Offices!!!

Life Coaching | Personal Training | Nutrition Therapy | Therapeutic Massage

Time: 5p.m. to 7:30p.m.

Date: Friday, February 22nd 2013

Where: 6100 W. Gila Springs Place Suite 23 Chandler , AZ 85226

Join us for:

Free Chair Massages

Food & Drinks

Raffle Giveaways include T Shirts, Gift Cards, Sessions

Session Specials 10% Discount on packages purchased that day

480.329.5386 | www.lifewithbrad.com

Faith >Strength > Passion > Health > Motivation

February.  The Month of Love.
Love your skin.  Indulge your skin with a Sweetheart Facial.

For delicious indulgence filled with enticing aromas, delightful hot and cold sensations, and a relaxing facial massage, this luxury treatment will give your skin glowing results!
Special price during February $39
Can be purchased as a gift certificate 

Contact Nancy today at skintherapiesbynancy@gmail.com or 602-570-4243

This is excelent for working virtually every muscle. Squat down holding db's to side and while coming up from the squatting position curl the db's then shoulder press all the while keeping your core tight, chest up and making sure your keens don't come over your toes. You can use a ball or put a bench behind you if need to be.

Rep range 12-20

A great exercise to work the chest, upper back and core!

Watch this great clip from health2fit.com and Scott keppel on how to stay motivated to reach your goals in the new year.

"To really see results, it's going to take you typically 2 to 4 weeks. You you have got to give it some time and can't get fustrated after the first week" Scott Keppel

Lunge and Cable Row

A great movement to incorporate the muscles in the back (primarily lats) along with biceps, glutes, legs and core. The key is to lunge back making sure the front knee does not come over the toes and while keeping chest up and stomach tight pull cables back while in the lunge position. Rowing while in the lunge position focuses you to stay in the lunge longer and get more of a burn an in addition you tend to be able to keep the form better rather than lunging and rowing simultaneously.

Rep range-20-30 total.

Check out this video from our 1st Stanta Slam with the STS & Lululemon Chandler crew.

Bag swings

V-ups and/or knee tucks

Leg Curl/Pelvic combo using an ottoman

Check out this great tip on tricep dips done in the comfort of your own home and check back on www.health2fit.com this entire week for more tips with Scott Keppel on how to workout at home using your own body weight, soup cans and reusable bags as well as leg curls with an ottoman. 

Great site with great info!

Please check Scott at sheknows.com all this week to learn new tips and tricks to stay in shape during the holiday season

Please come show your support to all the STS athletes competing on the 9th and 10th in Mesa.  We have over 20 individuals we have helped with either diet, training and/or posing.  To the athletes "Thank you for allowing us to be a part of the journey".  We encourage those of you going to watch to wear your STS gear, take a pic and tag us on Facebook and we will choose one lucky winner to receive one week of training at no cost!  Whether you come 1, 2 or 3 times that week it's on us. 

Congrats to Holly on her three 3rd place finishes in her bodybuilding classes at the OCB show on the 27th and to Layla for taking 2nd in her figure class!  Great job ladies.

On October 21st, STS will bring individuals together for a 5k Adventure Run/Walk and Fit-camp. 

Busting Butts to Save Breast is an event for individuals of all fitness levels. It will begin and end at Scott's Training Systems. For those more fit, there will be a boot camp following the run/walk. Nutritionist and lifestyle specialist will discuss the best foods, exercise routines and lifestyle to help prevent cancer. Other vendors will be available to share their ideas and products.

Busting Butts to Save Breasts is an event that was thought of by Scott Keppel to bring awareness to not only breast cancer, but all types of cancer. This year's donation will go to Face in the Mirror Charity.

To register and/or for more information, please visit www.active.com and our event website www.bustingbuttstosavebreasts.com

Our 8 week challenge will start the week of Sept 17th and will run through the week of November 5th. Participants will be placed on a team of 3 based on fitness goals and current fitness level. Your team will consist of other STSers (they will not necessarily be ones that train with your trainer).

The winning team will be the team that loses the most body fat, weight loss percentage, inches lost and does the best with the fitness challenges throughout and at the end. Individuals can earn extra points by tracking their progress and posting it on our STS Faceboook page. These challenges will include: Push ups, crunches, squats, 1 mile run/jog, 1 mile bike ride, plank hold, and more! The cost is $50 per person

Please ask your trainer and/or Scott for more details. The more participants the bigger the prizes!

STS in the Arizona Republic

We want to congratulate our clients that competed this past weekend at the Fitness Arizona Natural Championships. They did really good, and we are very proud of them.

Here are the results:

Mindy Holmes 

2nd Figure

3rd Fitness

4th Bikini

Jennifer Lopez

1st Fitness

Karrina Rotter

2nd in Theme Model/Open Bikini

Sara Auden 

3rd in Bikini and Sports Wear

Looking for men and women that want to achieve not only a great beach body but more importantly internal balance.

One Lucky Entrant will Receive:

• Training up to twice a week with STS
• Massages every other week
• Facials every other week
• Juice cleanse to start and one meal a day with recipes from 24 carrots

All entrants receive a meal template to help them achieve a balanced body along with an initial lifing regiment and cardio routine.  In addition, all entrants receive $20 off any service at STS during the challenge time frame.  These include: semi private training, one on one training, group training, massage with Amanda Silver and facials with Nancy Laird. 

Winner will be chosen based on his/her written submission as to why they should be chosen.  These entries must be emailed to either Scott Keppel at scott@scottstrainingsystems.con or Sasha at 24carrotsjuice@gmail.com by Wednesday June 27th. 

The challenge starts July 4th and will end August 15th.

July 2012, a month that changed the outlook my family and I have on life forever.  July 2012 is the month my wife was diagnosed with stage 1 breast cancer.  After finding this news out we asked ourselves the same questions many people do.  “Why us?”, “How did this happen? We exercise regularly and eat clean.”,  We decided to look at our lifestyle and found places we could make adjustments that would help during her radiation treatments and what to do after to help prevent a re-occurrence.

I decided to get a certification titled: “Breast Cancer Recovery Exercise Program”.  The knowledge I obtained from this program along with the information provided from Banner Desert Health Foundation and my friend and dietician Michelle Dudash enabled me to create a plan of action to help not only my family, but other families dealing with cancer, more specific breast cancer.

You had cancer and now you are in on the road to recovery or you know someone who is a survivor.  First, congratulations!  Secondly, make sure you have your doctor’s permission to resume activity (some of you may have worked out during treatments).   I can also help with suggestion during treatment, but the purpose of this article is post.

1.                            Start slowly and light (especially in the upper body).  Whether or not you had surgery, radiation, chemotherapy or any other form of treatment you have gone through a lot of stress and your upper body will most likely be tight and not as strong.

2.                            Focus on good posture.  Movements that help with this work on your Rhomboids and Scapula “upper back” along with your medial and posterior deltoids (shoulders) and your core.  The tightness from your treatments may cause you to round out your shoulders.  The other thing I have found is you may be self conscious of whatever treatment you had which can lead to not “opening” your chest and shoulders.  Incorporating exercises such as: bent over rear delts, wide grip pulldowns, lat raises, planks, etc… can help. 

3.                            Stay positive.  Realize you are strong beautiful woman who is a SURVIVOR!  Remind yourself daily that you deserve to feel and look the way you want.

4.                            Choose exercises you enjoy doing.  The key is to get you back into the swing of things, build up your confidence and get you feeling and looking the way you want.  Choosing exercises that are effective and you like will help you stay on the plan.

5.                            Choose a realistic amount of times you can workout each week.  I suggest 3-4 days of strength training, 1-2 days of Yoga, and 20-30 minutes of cardio 4 days a week for the intermediate to advanced.  Beginners should do about ½ to start. 

6.                            Track your progress.  This will help you to visually see the strength gains you are making along with the physical changes that are occurring. 

7.                            Hire a certified personal trainer (preferably one that specializes in this).  Your trainer should be able to help you start out slowly, focus on good posture, work on your self esteem, choose the best exercises, set realistic guidelines and track your progress.

With all the above guidelines make sure you are safe and realize your body has changed and it may take you some time to feel “normal” again.  When working out make sure you stay hydrated, dress comfortably, stretch daily, and workout with a trainer, friend and/or carry your cell phone on you. 

            Stop exercising immediately if you experience any of the following:

1.      Nausea

2.      Swelling and/or pain in your joints

3.      Chest pain

4.      Unusual muscle pain.  It is common to have soreness and tightness after exercise, but if the muscles “hurt” and feel strained or torn, stop!

5.      Blurred vision.

6.      Numbness and/or tingling

100% of your contribution directly benefits people diagnosed with cancer, by helping Banner Desert Cancer Center continue to offer the support services listed below, at no additional cost to those in need, as an integral part of patient care.