7 July 2015 Comments Off on Nick’s 3 Core Training Rules

Nick’s 3 Core Training Rules

Nick Primavera


Core training is all the rage these days. In fact, core training has been the rage for very long time. The primary reason people care so much about their “core” is because they associate a strong core with a sexy 6 pack. WRONGGGGGGGGG!!!

Let me first define what your “core” really is…

Very simply put, your core is a guywire system comprised of inner and outer muscular units that act on your spine to create stability, allow motion and create motion. We can realistically consider all muscles from your clavicles to your thighs, front to back as part of your core. So yea, much more than just your abs.

Let’s clear another thing up; just because someone has a 6 pack does not mean they have a strong core. The ability to perform 1,000 crunches also does not indicate core strength or anything beyond needing a new way to fill free time besides doing crunches and tweeting about it.

So without anymore delay, I will share with you MY top 3 core training rules

  • Resist Motion

I focus much of my core training on teaching my core muscles to resist excessive motion in the spine. This could be something as simple as a forearm plank (which resists spinal extension) or a more advanced exercise like a split stance high-low cable chop (which resists spinal rotation). A strong conscious glute contraction along with squeezing your stomach muscles will allow you to be very strong in these anti-movement exercises. Training in this way will also have a functional carry over to everyday life.

Try this very basic anti-movement circuit:

Perform these exercises in sequence with no rest= 30 Second Forearm Plank, 20 second Side Plank each side. Try to do 3 rounds without resting.


  • Frequency

I firmly believe that most people can and should train their core in some capacity every single day. Now this will obviously be with varied intensity, but exercises like plank variations will not create much muscle damage that needs days and days to recovery. They will, however, train your nervous system to engrain proper contraction patterns that will allow core stiffness to become automatic.

When training the nervous system, frequency is your friend. Rather than doing 500 sit ups to get disgustingly sore, for a couple of days, choose exercises that you can do regularly. Also mix things up for variety. Consult one of our professionals to add unique exercises to your core training arsenal. If you do happen to be sore from a hard workout then stick with low intensity core circuits as a method of increasing frequency while allowing recovery. You week might look like this…

Monday- Medicine Ball Slams, Offset Farmers Carries, Hanging Leg Raises

Tuesday- Plank Leg Lifts, RKC Planks, Side Planks for time

Wednesday- Pushup Planks for time, aiming to increase time and conscious tension weekly

Thursday- Static Pallof Presses for time, Swiss Ball Body Saws

Friday through Sunday- RKC Planks, Dead Bugs, Active Side Planks


  • Create Movement

Yea yea I know. Number 3 completely contradicts number 1, but let me explain!! In everyday life you place stabilizing demands on your core while creating motion in your limbs. We see this in sports when a running back takes hits from all directions while bracing his core in an attempt to keep pushing forward. We also see it when your mom carries groceries on one side and opens the trunk with her other arm. Implementing exercises into your core training regimen that teach the core to maintain spinal stability while allowing the limbs to generate force will be way more beneficial than crunching yourself to an injured back.

With that in mind, be conscious of core contraction during everything you do. Running sprints? Think core. Shooting hoops? THINK CORE! The more conscious you are of core contract the more automatic it will be in times when your back is compromised, like yanking a weed out of the garden.


For a more detailed core training article read this. To have a personalized core training program design specifically for your needs and abilities contact me. Train your core smarter, not harder, and prevent injury while improving performance in life.

Yeaaaaaaa Buddy!

Positive Vibes,


1 July 2015 0 Comments

3 Nutrition Tips to Lose Fat


Summer is in full effect. It’s the time of year where people feel the most self-conscious about their bodies and try to hide it behind sunglasses and baggy t-shirts. Rather than drowning in a pool of negativity created by your lack of confidence, relax in a hammock of chillness created by positive action. What positive action you ask? The kind that will not only give you a better body, but also dramatically improve your health. Follow these 3 nutrition tips and you will achieve and SUSTAIN peak internal and external physical condition.

  • Manage Blood Sugar

Opt for quality protein sources, beneficial fats and low glycemic carbohydrate sources at every meal. If you’re overweight then there is a reason, and it is likely that you can make lifestyle changes to correct it. Controlling your blood glucose will allow your body to maintain physiological balance to provide you with sustained energy and focus. You will also shift your metabolism toward a more lipolytic (fat burning) state. You will also find that once you adopt this new habit, you are hungry less often. For a fully detailed educational resource, read this.


  • High Protein Breakfast

A bagel, orange juice, some oatmeal, and some burnt toast. Sound familiar? This is a breakfast all too similar to what most Americans start their days with. The food you choose for breakfast sets up your neurotransmitter activity for the ENTIRE DAY! If you stick with high glycemic carb, low protein breakfasts then you will crash by 11 am and depend on office coffee to get you through the day. You will also have dramatic fluxes in your blood sugar and a stress response from your sympathetic nervous system that supports fat storage. Be smarter and choose a high protein breakfast and save the juice for, like, never. Want more on this? Click right here.

  • Don’t Crash Diet

Scientists have proven time and time again that calorie cutting crash diets supply ZERO maintainable fat loss. You may drop 8lbs of water in 3 days, but a few days later you bloat back up and be more angry than a germ freak at a Llama farm. Many of these popular “cleanse” diets are nothing more than a disguised diuretic regimen. Instead, be active every single day, follow tips 1 and 2, and get your priorities straight. What’s more important? Impressing people on the beach, or living a long healthy life? If you play your cards right you’ll lose weight over a few weeks and it will be easy to sustain in a healthy fashion. You CAN do it!

Follow these 3 tips and reap the benefits of a healthier and happier lifestyle!

Positive Vibes,


25 June 2015 0 Comments

5 Tips to Improve Your Fitness


Fitness is about integrating a healthy mind and body to ENJOY LIFE!

The commercial media makes it EXTREMELY easy to get overwhelmed with the amount of contradictory fitness information it spews out. It seems like every website or magazine says a different thing, and then you have Dr. Oz changing his damn mind every week. All you want to do is improve your fitness level, but you’re too busy trying to sift through to sea of b.s. that is presented to you. Well my friends, I can assure you that improving your fitness level is MUCH simpler than the industry would have you believe.

Follow these 5 tips and enjoy the benefits of constantly improving your health in a sustainable fashion!

1.) Do Calisthenics
My good friend Stephen Clark is an absolute calisthenics expert, so check out his site for extensive info on all thing calisthenics. Anyways, bodyweight training is an incredible tool that just about anyone can use. The best part about this type of training is that you can do it every day. You can do it in your house, in your yard, in your office, in your underwear, or pretty much anywhere. This freedom makes it easy to stay committed to a daily program because it will not involve commuting to the gym or be dependent upon the availability of equipment. So in short, do calisthenics EVERY SINGLE DAY!

2.) Open Your Mind
Weight lifting is just one way to skin the fitness cat. Do not get caught up in the “weight lifting only” mindset that so many people are trapped in. Instead, have an open mind and try out many different forms of exercise. For example, body weight training, hiking, recreational sports, riding bikes, and jumping rope are all excellent ways to improve your fitness. Using a variety of methods will not only keep you from getting bored, but will also expose you to a variety of stimuli which will benefit your nervous system and create new opportunities to improve.

3.) Educate Yourself
One way to defend yourself against the barrage of misleading fitness information is to develop a foundation of knowledge and understanding.

How do you do this?

Find yourself a trainer (like me) that you mesh with as a person, and schedule a few sessions. This investment of time and money will be completely worth it in the long run. Come to your sessions with questions prepared to ensure that each session is an educational experience and not just simply a workout. Any respectable trainer will be ecstatic that you are taking such a proactive approach to fitness education and will provide you with all of the knowledge that they have to offer.


4.) Schedule Your Health
“ I’m too busy to workout” is a comment we frequently hear from people who are attempting to justify their lack of prioritization. Fitness can have an incredible impact on every single aspect of your entire life. Re-read that last sentence 5 times. Got it? Ok, well, MAKE TIME to include fitness into your daily schedule. This may mean spending 20 less minutes googling “funny cat memes” after work, but you’ll survive. Put at least 20-60 minutes of exercise on your calendar and build your schedule around that. It will be an investment of time that is well worth it.

5.) Learn About Mobility
The days of your grandmother’s static stretches are OVER! Mobility exercises have replaced static stretches as effective ways to prep for a workout and to improve joint range of motion through movement. At Premier we strategically implement ways to down-regulate nervous system impulses to overactive muscles, while activating under active muscles. We also utilize specific exercises to “reteach” your restricted joints to work through full ranges of motion. What does any of that mean? Schedule a consultation with one of our experts to have a personalized mobility pan developed specifically for your needs!

Our website is a great resource for information and fitness tips, but be sure to connect with us to get a more personalized lifestyle program made just for you! 610-429-9002.

Stay Positive and Eat Your Damn VEGGIES!


11 December 2010 0 Comments

Adding Variety to Your Cardio Routine With Personal Training in West Chester

cardio varietyWith personal training in West Chester you receive cutting-edge exercise routines with variety, and as they say, variety is the spice of life. Adding variety to your cardio routine not only helps you achieve a fuller workout but helps keep the routine from becoming boring. While some of us thrive on having consistency in our fitness programs, many of us are in danger of quitting because doing the same exercises over and over again quickly loses interest. In this article, we’ll take a look at why variety in your cardio routine can help you reach your goals, some easy ideas for incorporating variety in your fitness program, and how personal training in West Chester can help you to find the variety you need.

Why we need variety

There are several reasons why variety is important in our fitness routines. It’s important to remember that there are over 600 muscles in the body, so it’s highly unlikely that you’ll be using every one of them in one single cardio exercise. With personal training in West Chester the main purpose of cardio training is to raise the heart rate and improve energy and stamina, but cardio can also work on different muscles groups at the same time.

Another reason variety is so important is that it can help you push through the inevitable fitness plateau that you’ll run into from time to time on the way to reaching your goal. The body reaches a plateau when it is working at its optimal capacity at any given exercise. This happens most often when the same exercises are repeated over and over again. Changing up the routine with personal training in West Chester can help push through a plateau and even avoid reaching one altogether.

Daily, weekly, monthly

If you like rapid change and need variety to keep you motivated, you can vary your cardio exercises in the same thirty minute session by changing the exercise every ten minutes. Others prefer to concentrate on one exercise per session, but may do a different exercise every day. There are also those that like the consistency of following the same routine but realize that changing the exercises is beneficial in the long run, so will change every four to six weeks.

Change as you feel comfortable, but remember that part of working towards your fitness goal is pushing your body out of its comfort zone, so it’s not a bad idea to at least try an exercise you previously would have avoided it. You may find that you need assistance, and that’s where personal training in West Chester can help!

Getting help

If you feel like you’ve done every kind of exercise you can think of and are at a loss for what to do next or just need some advice on the best ways to vary your cardio routine, you may find that personal training in West Chester is the best way to go. A personal trainer can design a routine that helps you reach your goals as well as keeps you interested with cutting edge exercises. After all, personal training in West Chester is the best way to spice up your fitness routine is to make sure it has plenty of variety.

Premier Personal Training with Dennis Carroll is located in West Chester, PA and serves clients in West Chester, Downingtown and Exton. Every client at Premier receives an individual personal trainer needed to successfully reach their goals. All programs come with a 100% money back guarantee, so why not get started today? Don’t hesitate! Sign up for a Free Consult now!

16 November 2010 0 Comments

Easy Ways To Prevent Heart Disease with Exercise At Your Health Clubs

Exercising at your health clubs or gyms in West Chester isn’t always easy, but it is one of the only controllable factors that can help prevent heart disease, the leading cause of death not only in the U.S., but worldwide. In fact, of six major controllable risk factors for heart disease, five can be managed in whole or in part by increasing exercise and physical activity (the sixth risk factor is smoking or tobacco use). The remaining three major risk factors are age, heredity, and sex, and exercise at your health clubs in West Chester is the best way to diminish the impact of these, too.

lady with apple prevents heart disease

According to the American Heart Association, 1.2 million people in America will have a heart attack this year. About a third of these people will die (452,000). Cumulative data is even more alarming—an estimated 7.9 million Americans over 20 now living have had a heart attack, and 8.9 million have experienced chest pain as the result of diminished blood supply to the heart (angina pectoris).

The Best Things You Can Do To Prevent Heart Disease

To prevent heart disease, or to improve heart condition if you already have heart disease, there are just a few things you can do. You can quit smoking and using tobacco (if you do), you can eat better and improve nutrition, and you can exercise at your health clubs in West Chester. Being physically inactive is one of the most readily recognized risk factors for heart disease, but fortunately this is a totally controllable risk factor that can be reversed at any age and fitness level.

How Does Exercise Prevent Heart Disease?

Exercise at your health clubs in West Chester prevents heart disease in several ways.

First, the heart is a muscle, and all muscles are made stronger and able to function better by repeated use—in this case, exercise. Exercise improves circulation and decreases blood pressure, thereby further eliminating factors that impact heart health.

In addition, exercise at your health clubs in West Chester helps improve blood profiles. It balances out hormones, improves metabolism, and brings blood lipids (fats) under control. Exercise reduces levels of triglycerides in the blood (which have been linked to arterial disease) and increases HDL levels (HDL’s being the good fats that improve heart health and that are seen at low levels in inactive adults).

Who Can Exercise For Heart Health And How?

Regular aerobic exercise at manageable levels is what majorly improves heart health, although strength training also factors into the equation and proves beneficial as well. Both of these are exercises that anyone can be involved in, even with a previous history of heart disease.

The key to exercising safely at your health clubs in West Chester to prevent heart disease is to keep activity manageable and effective. But manageable is a highly relative term for individuals, and what is safest for one may be different for another. The best way to be sure exercise is both safe and effective is to seek professional help—first from a doctor, then from a qualified fitness professional, such as a personal trainer, who can coordinate and develop an exercise plan that is at once reasonable, safe, and effective.

Premier Personal Training with Dennis Carroll is located in West Chester, PA and serves clients in West Chester, Downingtown and Exton. Every client at Premier receives the individual training needed to succesfully reach their goals. All programs come with a 100% money back guarantee, so why not get started today? Don’t hesitate! Sign up for a Free Consult now!