New Web page

yftraining.wordpress.com. Tell me what you think.

New Video from Kiningham Fitness

Free Optimal Health Seminar

Come to TEST Sports Clubs on Sunday may 17 at 3pm to find out about Nutrition, supplemants, exercise and much much more.

RSVP 732.758.6340 tell Mary that Sam sent you.

FREE Coaches and Parents Clinic

Come to TEST Sports Clubs on Saturday June, 13 to learn how to help your Athletes have more energy, become stronger, and stay injury free. Also, learn other great benefits that can be gained from the right training program.

Free if you Referee a friend from another team or Sport
Price: $20.00 before 6/13/09.
$30.00 on the day of clinic.

e-mail: skiningham@gmail.com for more info

Is Your Child Healthy?

Self-esteem, injury free and faster recovery these are just some of the benefits of the right fitness program.
My name is Sam Kiningham and I am a Youth Fitness Specialist under the International Youth Condition Association at TEST Sports Clubs. I run a number of classes at TEST Sports Clubs.

Kids Fitness
Pop Warner Football Training
Special needs Boot Camp
Teen Boot Camps
Faster stronger camp
Learn the Proper Way to Lift
One on One training

$5.00 dollars trial for any one Youth fitness classes. For more information contact Sam Kiningham at 908-902-1824 or email at skiningham@gmail.com

TEST Cares

Sam Kiningham and TEST Sports Clubs is raising money for the Muscular Dystrophy Association. MDA needs our help raising money for research, support groups and summer camps. Our goals is to raise $800.00 dollars by May 11.

There are two ways you can donate money. The first way is to give a generous donation. The second way is to sign up for the strongman competition on May 9. All the proceeds will go to the Muscular Dystrophy Association.

Sam Kiningham and TEST Sports Clubs appreciate your donation to MDA.

Rasing money for the Muscular Dystrophy Association

Sam Kiningham and TEST Sports Clubs are rasing money for the Muscular Dystrophy Association. The money that we raise will help MDA with research, sending kids off to summer camps, support groups and much more. Our goal is to raise $800.00 dollars by May 11th. In addition to receiving donations; a strongman competition to benefit MDA will take place. Sam Kiningham and TEST Sports Clubs will host a strongman competition on Saturday, May 9 at 1:00pm to help raise more money for MDA. For the strongman competition, we are asking for a donation of $25.00 dollars to be given for the MDA. If you would like to donate money to MDA please send checks made out to Muscular Dystrophy Association to TEST Sports Clubs, 776 Shrewsbury Avenue, Tinton Falls NJ 07724.

The Cure to Obesity

There are a lot of health risks associated with obesity; these risks include but are not limited to coronary heart disease, type 2 diabetes, and sleep apnea. For some reason from the time when I grew up to today people have become less physically active. During the summer when I was a child and teenager I was outside all of the time. During the winter I was playing in snow all day. Today it seems like no one is playing outside anymore. Some school districts have shortened gym class time or students do not take gym for the entire school year. Where is the physical activity in today’s kids’ schedules? To fix the problem of childhood obesity is to give our children a more active community. Nutrition does play a major role in preventing obesity as well. I found that it is much harder to change a person’s activity level than their nutrition level. When a child eats it puts calories into his or her body. If the child is active and burns the calories off then there is no problem. These calories are energy that his or her body uses; if you are not using the energy your body turns the calories into fat. When the child becomes more physically active then you can get to the nutritional side of fitness. Take care of what will be more difficult to change first and then the nutritional side will become easier. My name is Sam Kiningham and I am a Youth Fitness Specialist under the IYCA. I work out of TEST Sports Clubs in Tinton Falls

One on One

4/11/09
Today I worked out with a very determined general fitness client of mine. She is very determined to get back to the size she used to be. Here is what we did in her training session.

First set
· Good Mornings
· Step up with 15lb dumbells
· Rotational abs


The second set of exercises
· Lumberjack squat.
· Push ups on the Smith machine at 2 different settings
· Wood choppers

The third set of exercises
· Sand bag carries from the chest and then to the shoulder
· Rows
· Floor wipes

The last and final set
· Indoor prowler bench
· Curls
· Med Ball slam

Boot Camp for People with Special Needs

The Boot Camp for People with Special Needs meets Monday, Thursday, and Friday at 4:30 at TEST Sports Clubs. This class is for people with special needs that are 14 and older. At today’s work out we focused on building strength.

First set of exercises:
Push up hold for 20 seconds
Stand up Row
Arrow
Ball throws with varying distance.
The clients throw a basketball to me, ether with one bounce or without bouncing the ball. After each throw I take a step back or got closer to him. This teaches the client how much power he or she need to get the ball to me.

The Second set:
Med Ball slams
Step ups
Balance on one foot

We did each set 2 to 3 times, then at the conclusion of the workout we did cardio work and static stretches.

Looking for a charity

The June 20 Strongman is looking for a charity to donate half of the profits from the event to a charity. If you have a charity in mind please write down the name, where they are located and a little information about the charity.

Below is a highlight video of December, “The Ice man Strongman competition”. Half of the profit was donated to Aslan Youth Minstery located in Red Bank, NJ.

Scary but True Facts about Child Obesity

The Following facts are scary but sad part is that they are very true. The following is from US Surgeon General at www.americascores.org/index.php?id=390. 300,000 deaths each year in the United States are associated with obesity. Overweight and obesity are associated with heart disease, certain types of cancer, type 2 diabetes, stroke, arthritis, breathing problems, and psychological disorders, such as depression. The economic cost of obesity in the United States was about $117 billion in 2000. (What do you think it is now?) Over 80% of people with diabetes are overweight or obese. Overweight and obesity are associated with an increased risk for some types of cancer including endometrial (cancer of the lining of the uterus), colon, gall bladder, prostate, kidney, and postmenopausal breast cancer. Risk factors for heart disease, such as high cholesterol and high blood pressure, occur with increased frequency in overweight children and adolescents compared to those with a healthy weight. Type 2 diabetes, previously considered an adult disease, has increased dramatically in children and adolescents. Overweight and obesity are closely linked to type 2 diabetes. Overweight adolescents have a 70% chance of becoming overweight or obese adults. Yes these are all very scary, but there is a good side is that this is all fixable. The solution is fiscal activity. Physical activity is a habit. I know personally if I don’t do any kind of physical activity I depress. I got because it became a habit. The best way to start a good habit is to start early. There are fitness program for kids of all ability. You just need to find right for you and your child. Also it is never too late to start a habit. It is never to later to look good and to fell good.

A time to change

It is a time to change the obesity rate in America. It has gotten seemingly out of hand. A hard fact to swallow is that 60% of American children are considered obese. And this is not only the children’s fault. I have yet to see a toddler or a young child in the grocery store alone. If you don’t bring junk food into the house they are less likely to eat junk food. “In 2007, only one state (Colorado) had a prevalence of obesity for their population of less than 20%. Thirty states had a prevalence of obesity equal to or greater than 25%; three of these states (Alabama, Mississippi and Tennessee) had a prevalence of obesity equal to or greater than 30%.” (www.cdc.gov). There are many health factors that are associated with obesity. The list includes but is not limited to, coronary heart disease, type 2 diabetes, cancers (endometrial, breast, and colon), hypertension (high blood pressure), stroke, liver and gallbladder disease, sleep apnea and respiratory problems. Think about the financial costs to treat these diseases. And in today’s economic world the money is tight. On the bright side, obesity and the diseases associated with it are preventable. One of the answers to the obesity problem is to start with children. It is important to get children active, and the second is to become educated. This second part is not only to educate the child on proper nutrition and exercise, but to education the parents also. My name is Sam Kiningham and I am a Youth Fitness Specialist under the International Youth Conditioning Association (IYCA). I run youth fitness classes out of TEST Sports Clubs located at 776 Shrewsbury Ave in Tinton Falls.

Sam's Fitness Boot Camp Newsletter

Welcome to the first Sam’s Fitness Boot Camp Newsletter. I would like to take a moment and tell you about myself. I am a native of the Red Bank area, and graduated from Red Bank Regional. I have been training here at Test Sports for more than six months. Before this, I was coaching football at Fairleigh Dickenson University and completing my Bachelor of Science degree. I’m always thinking outside the box when it comes to fitness. By doing this, I feel that I am able to keep fitness both fun and effective in a short amount of time. At Test Sports, I am currently running both Kids Fitness and Sports Boot Camps.

Kids Fitness Class
The Kids Fitness class is a 30 minute class that focuses on having fun with fitness. For the majority of the time the class uses body weight exercises. For example, the class might do pushups, pull-ups, body weight squats, and everyone’s favorite, the bear crawl. We also do a variety of runs and jumps. We also include some light weight lifting with small dumbbells and rubber tubing. I like to call this type of lifting natural lifting. This does not mean that we are going to try and set records in the bench press instead, we will push or pull a weighted sled, or throw a med ball around. The Kids Fitness class is for kids between the ages of 7 and 12 years of age.

The Kids Fitness Class MVP for the month of January is Thomas Rue. Thomas showed the most improvement for the time that he has spent in the class. I would like to take this time to thank everyone who is taking the class. Are you (or your) child going to be the next Kids Fitness MVP for February?

Sports Boot Camp
Sports Boot Camp is an hour workout that helps athletes get to the next level. The boot camp focuses on getting both stronger and faster. This class meets four days a week. The MVP for the month of January is Donte Barker for a 46”box jump. Go to samkiningham.blogspot.com to check it out. Are you (or your child) going to be the next MVP of Sports Boot Camp? I would like to thank everyone who is taking the class.


Football Combine coming to TEST Sports
On April 25, 2009, Sam’s Fitness Boot Camps will be hosting a High School Football Combine. The Combine will be testing high school football athletes in the
40 yard dash, bench press, vertical jump, broad jump, and the pro agility run. Sports Boot Camp members can enter the combine for half price, and have their results from the combine sent to colleges of their choice for free. The Combine is also a team competition. The top team will receive a trophy, and the overall individual winner of the combine will receive a free month at Sam’s Sports Boot Camp.

Charity event Coming back to TEST Sport
The second charity Strongman Competition at TEST Sports is scheduled for June 13. Half of the profits will be donated to Charity. Our first charity event was held on December 13, 2008. The overall winner was PJ Gillich of Monsignor Donovan. A video of the Strongman competition can be seen on samkiningham.blogspot.com
The competition raised close to $200.00 for Aslan Youth Ministries. I have not decided on a charity for this competition. If there is any charity that you would like money to be donated to, please contact Sam.

New Boot Camp on the Way
Sam’s Fitness Boot Camp is working on a morning boot camp called “Start Your Day off Right.” This will be a 30 minute workout that starts at 6 am. We will focus on full body lifts to raise your heart rate, and help you burn fat throughout your day.
Stay tuned for more information.

Have a healthy New Year and thank you for your time.

Sam Kiningham
Fitness Coach
sambootcamp@gmail.com
samkiningham.blogspot.com

Sam Fitness Boot Camps

Workout for your Abs

46" Box Jump by Donte Barker

1st Test Sports Strongman Competition

The strongman competition on December 13, 2008 was successful. The Strongman Competition was to benefit Aslan Youth Minstry located in Red Bank, New Jersey. The competition raised $130 for Aslan. I would like to thank Josh Murphy, John Wopar, Paul Gillich, Brad Jennings, and Andre Dauerger for competing in the first strongman competition. A special thanks to Keith Molloy, Jon Kalnas, and my father Dan Kiningham. Thank you for your help with the competition; it would not have gone as smoothly as it did without you.
The winner in the 20 yards tire flip with a time of 31 seconds was Josh Murphy. In the grueling 200lb sled pull for 140 yards the winner was PJ Gillich with the time of 35.90 seconds. With a time of 13.1 seconds for the 10 yard car push, Brad “the rock star” Jennings was first in the event. In the 20lb backwards granny toss, Paul Gillich had the farthest throw of 34 feet 10 inches. For are last event the Test Sports Clubs famous obstacle course the winner was Paul Gillich. The obstacle course consisted of a 40 yard sled pull, 35 yard car push, 5 tire flips, and 20 yard 100lb farmer walk. Gillich won the event with a time of 52.90 seconds. The overall winner of the 1st Test Sports Strongman Competition was PJ Gillich. I would like to again thank everyone who was involved with the event. The next strongman competition is set for June 13, 2009. Are you the next Test Sports Strongman or Strongwoman?

Strongman Competition

Strongman Competition at Test Sports Clubs
Saturday 12/13 at noon
Rain Date: Saturday 12/20 at noon

Events: tire flip, sled drag, car push, farmers walk, tug of war, and at the end of the event an obstacle course. Sign up now, spots are limited. Any questions, e-mail me at skiningham@gmail.com.

Cost at the door $20.00. $15.00 if register before 12/13/08
half of the profit will go to Aslan Youth Ministries
www.aslanyouth.org/

Extreme racing

Having trouble staying on your bike or quad? Having trouble with your start? Want to be the top racer in your age group? If you answer yes to any one of these questions then Sam Fitness Boot Camps is for you. There is more to racing then just racing. You need to be strong enough to stay on your ride throw those sharp turns. I will work with you one on one or in a group of other riders to strengthen your weak points of your ride. Have any question about how to get better and how I can help you? I can also send workouts to you so you don’t have to be in the area that I am in.

Here is a sample workout that I give to one of the top riders in the country.

Rolling walks: This will strengthen your abs and upper body.
Low walks: this will help your legs get stronger.
Turkey get ups: This is a full body workout.
Push ups

Reaction work
Tennis ball drop
Clap push ups
Gate starts

Last part of the work out

BOSU ball stand while holding five-pound weight: Work on abs, balance and shoulders.
Farmer walks: Grip training
Med Ball slam: abs

What we try to do is to work on abdominals, grip, and reaction time; I feel that these are the must important part of racing off the track.

Fitness Boot Camp

I offer a lot of different fitness boot camps or fitness classes. As an Athlete, I like competition and the camaraderie that you get for being part of a group. Fitness boot camps offer you the chance to work in groups from 4 to 20 people. My Athlete’s boot camps and my kid’s boot camps competition and camaraderie comrade are all around.

Currently, I have two boot camps that will be in full swing come December first. The First One is Kids Fitness Class. This is a thirty-minute class that focuses on over all fitness and developing basic athletic ability. It’s thirty minutes packed with education and lots of fun.

My second class is Sports Boot Camp. This is where teams become a stronger team and if you are afraid of competition you do not belong in this group. This group is for anyone that plays a sport. The class focuses on getting stronger in your sport. We will be working on lifting, agility, and speed work.

Coming soon is Strongman Boot Camp. This is not just for men, it is for EVERYONE. In this boot camp we do not use your typical equipment. Some of the equipment that we will be using is tires, sleds, cars, sand bags, and much more. These classes will be held outside in the elements. Come see how to lift outside the box.

All boot camps are three days a week for four weeks.

For limited time that
· Kids Fitness Class is $99.00 for four weeks.
· Sports Boot Camp is $218.00 for four weeks.

All classes will offer you a nutrition questioner for optimal performance in the weight room and on the field.

If you would like to try a class there are free classes on Saturday.
· Kids Fitness Class 11am to 11:30am
· Sports Boot Camp Noon to 1pm

The official start is December First but come get a head start on the class.
Interested in starting today call 732-741-9989 and ask for Sam, or you can e-mail me at skiningham@gmail.com. See you very soon.

Some of the events for the Strongman Competition

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