First Gym Characters Post

This is the First Gym Characters post

First Fitness and Sports Post

This is the first fitness and sports post

The Definition of A Punk

A punk is first and foremost a bully. An individual who picks on guys smaller than he at the gym. When a guy his size calls him out in the gym he will call the cops rather than fight. He doesn’t like contact sports and is a quitter in sports like football, boxing and wrestling. He’ll stalk girls on the internet when they want nothing to do with him. He’s a liar, hypocrite and coward and thinks nothing of hitting on guys wives or girlfriends. He leaves notes on peoples car like a school kid and thinks he’s an ultimate bad ass. A punk I know thinks it great to get drunk at a job where you are put in life saving positions. He told me about this himself and was proud of the fact. I wonder if he gets drunk before the marathons and triathlons he competes in. He’s never won one. He knocks other individuals who gave contact sports a shot at an early age. He also knocks people for making donations for charity. This is what a punk is all about, now that he has the internet he can bother people on FaceBook that want nothing to do with the guy. Never did. I can name 20 friends who had problems with this same punk. He never got picked for basketball because he tripped over his own feet. That’s all for now on the PUNK!!!!!

Salute To World War II Veterans

I want to salute all of our veterans from World War II. Upon watching the horrific attack on Pearl Harbor yesterday some ten times, demonstrating the courage and determination of our military, which has always been exemplary. Without question, our military personnel are the best in the world and deserve to be in our thoughts forever. Whatever we can do for them should be done without hesitation or thought.

My favorite charity is the Special Operations Warrior Foundation, and I hope we all help make them feel special.

Dennis Reilly

Don’t Follow The Nonsense

I keep getting spam messages from the heart rate monitor and the ab slimmer. I never used either and suggest you don’t bother. You can monitor your own heart rate by subtracting your age from 220 and multiplying that by the percentage of heart rate you want to work out at (50-80% would be good depending on your condition). The new belt that is being hyped to slim your waist by holding it in doesn’t make any sense. Once you take the device off, the stomach distends anyhow. I refuse to follow the nonsense!

Dennis Reilly

Support Our Military

There is never enough that can be said about the magnificent job our military performs under extremely trying and dangerous conditions. The individuals who form the student body for our elite military academies are incredible. This week we will focus on the Army-Navy game to give some insight on the discipline and conditioning these young men and women go through to keep our country safe and secure. You will never catch these individuals tooting their own horn, lying to anyone, and trying to rip the American people off with inside trader knowledge. They are the best we have, and the game will be hard hitting. It’s a privilege to watch them play, and I hope the electorates’ eyes are riveted to the big screen to watch America’s greatest slug it out!

Coach Reilly

Remembering Coach Kenneth Gibler

Kenneth Gibler was my college football coach at Missouri Valley College, and (next to my father) inspired me the most to be the best that I could be. “The Gib” was the name we all attributed to Coach Gibler when speaking of him in private, but in person it was “Coach” or “Coach Gibler,” because that is the kind of respect he deserved from all the young men who played for him. Coach was a stickler for discipline and doing the right thing both on and off the field. He wanted you prepared for the games, but more importantly, for anything that came at you in life. I know, personally, he made me a better player just because I didn’t want to let him down on or off the field. His constant reminder of “you’re only as good as your word,” was an honor he wanted to instill in every individual he was ever associated with. This is how I have insisted on living my life, and realize I owe so much to my former coach.

Coach treated everyone with respect, unless you disrespected him or your word, and would think little of anyone who so chose to go that route. I still find myself remembering him when times are tough, and contemplate how he would have handled things. Personally, my respect and admiration for him only grows as I get older and wiser, trying to deal with what seems like insurmountable theft, greed, lies, and cowardice. Gib’s prayer before the game, imploring God to give us the strength, courage and desire to
do the best job we are capable of doing, has never been lost on me.

Catch phrases such as, “Pal, you’re gonna be a good one” and “he’s a dandy,” still bring a smile to my face. We used to joke about it as players, but I used the same connotations and prayer when I became a coach. Coach Gibler was able to bring about the best in those who wanted to succeed, and made those who adhered to his ethics both good athletes, and even better human beings. Everything filtered down from the Gib, and when I was a freshman I had great athletes and individuals to inspire me to grab hold of what coach was teaching. Guys like Marty Riggs, Pete Erndyll, Dan Kratzer, Tony Chandler, Dan Wendt, Phil Willard and Gerald Mansfield were a few of the exceptional athletes who inspired me to keep excelling. All had tremendous character besides their athletic ability.

It was not hard to figure out that Coach Gibler was the common denominator for making us strive for success and help others achieve the same. On my recent move to North Carolina, I met a neighbor who was a former coach and played college ball in Connecticut. He informed me that he had a roommate from my home town (Staten Island, N.Y.) who played on the football team with him. It turned out his roommate was a kid I coached while he was in high school. The kid is now coaching the lineman for Lou Saban at Alabama. When my neighbor told him about meeting me, the coach said, “That’s the guy who made me as tough as I was in football.” This made me feel fantastic because that is what life is all about, helping others!

We miss you, Coach Gibler. You were the “Good One” and “the dandy” combined.

By Coach Reilly

My Number One Reason To Work Out

In writing on this subject, I must admit that in my younger days it would have been to get in shape for an athletic event. Now that I’m nearing Silver Sneaker age (I was instructing the silver’s just a few years ago), my number one reason, by far, is the feeling of euphoria I get after completing a workout where I sweated my butt off. Where I may have been depressed and in a foul mood before exercising, I am now in heaven.

Fitness is like a self-fulfilling drug you can never get enough of once you reach your set point (ideal weight you will stay at forever unless you become a #1 slacker). Coming in at a close number two is the ability to be able to eat what I want once the workout is complete. I dream of the pizza I will be enjoying at the New York Pizza at High House Road and Highway 55 in Cary, North Carolina, or the Tuscan chicken pannini and beer I might savor at Cafe Caturra off of High House & Davis in Cary.

It is monumental to be able to keep the physique you desire, and enjoy the foods you want at any age. Without a fitness lifestyle, that luxury would not be possible for “The Fighting Fireman.” The aftermath of a workout is the greatest high you will ever achieve, and it’s healthy.

Enjoy your Thanksgiving, and don’t slack on the exercise!

Yours In Health,
The Fighting Fireman

Lose Your Beer Gut Forever

When males gain unwanted fat weight, it is mostly in the stomach area; hence, the nomenclature, beer gut. Over the years I’ve often heard females asking if potential dating prospects have a gut or beer gut. It is not a thing of beauty, and I often find myself tightening my stomach isometrically to make certain a gut is not in my immediate future. My wife Cindy warned me before we tied the knot that if a gut ever materializes, I am out the door. Just looking at the individuals who strut around with this type of unwanted body part inspired me to make my midsection the focus of my workouts. From a young age I developed a routine to keep me gut-free forever. The fact that I was involved with athletics on a professional level gave me a decided edge when it came to exercise theory and application.

Trunk flexion and trunk rotation are necessities and have to be thoroughly addressed to excel in these sports. The prime mover is the rectus abdominis, to initiate trunk flexion. The origin of the muscle is the symphysis pubis, and the insertion is by portions into cartilages of the fifth, sixth and seventh ribs. The external and internal abdominal obliques are the prime movers for trunk rotation. The lattissimus dorsi, semispinalis, multifidus, and rotatores are the assistant mover muscles. There is no need to know these unless you are taking an anatomy class, so just remember these as various muscles located in the abdominal region. However, at Absolute Intensity we feel it is imperative to remember that a posterior pelvic tilt is spinal flexion. If you flex your hips before you flex your spine, you can compromise your lower back. To optimize chest work you would stay in retraction, but that is for another day.

Absolute Intensity takes all of the science out of doing the proper exercises for losing your beer gut forever. After forty years of competing in athletics, coaching sports teams, initiating athletic competitions and doing every core exercise imaginable, I have come up with a program, so you can be guaranteed to lose your beer gut forever. Coach Reilly “The Fighting Fireman” is living proof because I’ve had a 32 inch stomach since I was sixteen. Not bad for a heavyweight of 220 pounds.

……………Coach Reilly two months ago………………………………………………………Coach Reilly 15 years ago

The secret to my success is the ability to stimulate the muscle properly. There is a proper warm-up with intensity exercises that work in conjunction with losing the beer gut forever. It is not the quantity of the exercises, as much as it is the proper progressions and how they are initiated. You will be astonished as to how all the exercises interconnect to work all the helper muscles involved. We have added exercises (which you can do while sitting at work) to make you feel more empowered about your new midsection. Sign up and we’ll send you our free Absolute Intensity “Lose Your Beer Gut Forever” program. It is not difficult, and you will be happy you lost your old stomach.

Sign up in the “Contact Us” section of website.

Yours in health,
Coach Reilly

Exercising With and Fighting Germs

The pudgy bald guy wearing Pierre Cardin nerd-style glasses made his way onto the stair stepper. He proceeded at a pace of two miles per hour as I attempted to pick it up a notch on the stair stepper, one exercise machine to his left. I named him Lefty because he kept holding his left hand aloft, while scoping out a hot gal on the treadmill in front of him. I had no gripe with that, since the very blond and fit beauty caught every male eye that was heterosexual.

The initial cough without a hand cover for his rather large mouth gathered my attention, but I gave him the benefit of the doubt and chalked it up as a spontaneous miscue on his part. I figured no one would be so inconsiderate to his fellow members in the workout arena. He couldn’t be so stupid as to think his germs wouldn’t infect another nearby member. Baldelli (that was the name on his jersey) coughed again less than a minute later, and I could see the little devils diving from his ample mouth into the air. I felt them zeroing in on me like the Japanese zero’s to our destroyer’s at Pearl Harbor. Would my antibodies be able to fight these things off? was my immediate concern. As I shielded my face, another blast came at me. The beauty he was checking out in front of him shot back a menacing glance, and Baldelli countered with a huge smile. Over the next ten minutes about five more germ throwers were elicited. I tried to stare him down, but he refused to look my way. I prayed that my antibodies were stronger than his germs, but reasoned his germs must be fighting mad for the sloppy manner in which he treated them.

I hung in there until his workout came to a halt five minutes later, and thankfully watched him lumber off to the lockers; but not before giving the blond beauty a glorious smile in passing. She completely ignored him, and must have wondered if she were already coming down with something. It was not surprising that Baldelli did not wipe off the machine when he was finished. It was as if he wanted the entire exercise world to feel his power.

As soon as I arrived home I fortified my body with enough vitamins to combat the Russian Crud. I devoured a well-balanced meal of baked chicken breast, steamed broccoli, whole wheat pasta with non-fat Italian dressing, lemon tea, and a non-fat granola bar. After my respite, I immediately took my super dog Suki for a short walk, and put myself to bed. The next morning I felt like a champ, and was thankful I had given Baldelli’s unforgiving germs a beating.

Yours in health,
The Fighting Fireman

Alexa Soars For The Stars

I’m always searching for talented athletes who I think have the opportunity to excel in their field. I’ve trained professionally ranked boxers, N.F.L players, college football prospects, elite high school athletes, and select individuals who want to be in top notch physical shape. There are certain qualities that shine when you see someone work out for the first time. Anyone who has participated in my fitness classes, or trained with me in a one on one, knows they are in for the workout of their lives and no nonsense will be tolerated. When I do spot that exceptional athlete, I make a note to look for them as a smashing success in the future.

Some individuals have the talent, but not the attitude; while others have the attitude, but not the talent. Recently, I put a young 13 year old through a workout, and am pleased to announce she has all the tools and the exceptional attitude for great success in any sport she so chooses. At the young age of 13 she is a top notch rock climber. Her name is Alexa Russell and she trains in Morrisville. Rock climbing is a sport in which you must have tremendous upper body and core strength, great balance, agility, exceptional focus, and a one track mind to succeed.

I put Alexa through a ninety-minute workout, which included a circuit type warm-up to hit all the major muscle groups, and she never missed a beat. Most individuals cringe at the mention of burpees and walkouts, but Alexa wasn’t fazed. After a quick twenty minutes of getting loose, Alexa performed sets of bar hangs and pull-ups to perfection. Most guys can’t do five pull-ups, and I rarely see women do them at all, but she was pumping out sets of ten with no problem and could have done many more, if warranted. Between sets of chin-ups Alexa did medicine ball work, body weight squats, cross-over lunges, heavy band work, core progressions, and compound exercises with light weights. She finished up the ninety minutes with three two-minute rounds of a boxing routine. Alexa hit the heavy bag for three, and sparred with the focus mitts for three. I was shocked when Alexa mentioned she never did a boxing workout before, because she punched like a “mule kicking downhill.”

We finished up with some abdominal work and stretching, in which her dad Peter joined in. Alexa was making Pete look bad with the exercises, but he did run a half marathon the prior day, so I gave him some slack. Enclosed are some photos from Alexa’s latest competition in Lynchburg, N.C., where she finished first in her age category and was the highest scoring female overall. From watching her train, I can see that Alexa attacks everything she does with reckless abandon. She would be a number one pick on any team I coached, and is a future star. We’ll keep you updated on the future competitions of Alexa Russell.

ALEXA IN ACTION: VIDEO OF 11/19/11 COMPETITION HIGHLIGHTS – 1ST PLACE IN CATEGORY + 1ST PLACE OVERALL FEMALE

By Coach Reilly

Ace Reilly Answers Questions About “Jobs Heroes Zeroes and Thieves”

After speaking with Australian radio talk show host Anthony Puleo this morning on www.mixitupradio.net about “Jobs Heroes Zeroes and Thieves,” I will be joining host Big Ed tonight on www.gashouseradio.com from Philadelphia, please call in with any questions about fitness and the book.

Yours in health,
Coach Reilly

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