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"Exceed Your Potential!"

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Personal TrainingPete Mazzeo, CPT



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There is no "quick fix" for losing weight, toning up, or getting in shape so stop looking!
Here's the not-so-secret formula:

  • You have to want to do it.

  • You have to set achievable fitness and nutrition goals.

  • You have to decide how important your goals are.

  • You have to analyze your priorities.

  • You have to determine what you are willing to do to achieve success.

  • You have to find a way to make it happen!

The most efficient fat burning workout strategy is to incorporate a mixture of cardiovascular exercise and weight training or resistance exercise.  Cardiovascular (aerobic) exercise burns calories during the workout whereas weight training or resistance exercise (anaerobic) continues to burn calories for hours after the workout.  The surgeon general recommends 30 minutes of aerobic exercise 3-4 times per week for cardiovascular health .

Do the math... 90-95% of people who lose weight with diet gain most of the weight back within 3 to 5 years. Often times more body fat or weight is gained back due to yo-yo dieting.  Permanent changes in eating habits and exercise are required for sustained weight loss.

I'm not saying that it is going to be easy... but are you willing to do what it takes to improve
your health, body composition and overall quality of life? If you're not sure how to start, I can help...

Pete Mazzeo
Certified Personal Trainer


Exceed Your Potential!  Start TODAY!


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Kettlebell Exercise of the Month










Kettlebell Swing Snatch






If you've already gotten the hang of the kettlebell swing, then the swing snatch is the next progression to master on your list. Executing the appropriate form is important to prevent injury and ensure that you get the maximum benefits from this exercise.

The one arm snatch uses a swing movement produced by the hips and core to project the kettlebell from between the legs to an overhead straight arm lockout position in one uninterrupted motion. The one arm kettlebell snatch can be broken down into 4 phases

1. The Swing Phase
2. The Pull Phase
3. The Lock-Out Phase
4. The Drop Phase

During the lock-out phase, quickly punch up with your fist, and guide the kettlebell home with the arm fully extended overhead. Be sure to catch the kettlebell softly without banging the forearm, donít allow it to spin around the handle and travel a long way to hit your forearm hard. Instead, quickly punch up with the heel of your palm so the handle outruns the kettlebell and you catch the kettlebell softly with your forearm.

Straddle kettlebell with feet slightly wider apart than shoulder width. Squat down with arm extended downward between legs and grasp kettlebell handle with overhand grip. Position shoulder over kettlebell with taut low back and trunk close to vertical.

Pull kettlebell forward and upward from under body. As kettlebell passes knee height, jump upward extending body. Elevavate shoulder and pull kettlebell upward. Land on feet with bent legs. Catch kettlebell at arm's length while squat up into standing position with kettlebell overhead.

Drop kettlebell down and foward iwth arm extended. Swing kettlebell back down between legs and repeat. Continue with opposite arm.


hips, legs, shoulder

(gluteals, gastrocnemius, deltoids) 






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