Anderson Sport and Fitness

Anderson Sport and Fitness ASF is South Jersey's premier fitness and performance experience.

My best advice for people trying to lose weight and get fit in 2025?Stop chasing magic methods, fitness hacks, and pills...
01/13/2025

My best advice for people trying to lose weight and get fit in 2025?

Stop chasing magic methods, fitness hacks, and pills to help.

Instead, keep it simple. Start with this:

-Analyze your relationship with food. Why do you do the things you do?
-Move more
-Eat less, and eat better foods
-Drink more water
-Get more sleep, and better sleep.

These things are not complicated. Yet, we ignore them in search of a quick fix. I urge you in 2025 to resist that urge and instead, do the hard work of mastering the fundamentals. If you want to read more about those fundamentals and how to work on the above without hating every second of it, check out the fat loss guide on our website. If you don't want to sign up for it on the website (it's free) just email me and I'll send it to you.

It's a new year. I believe in you. Do the work!

https://www.andersonsportfitness.com
kyle@andersonsportfitness.com

I want to take a moment to highlight our friend and client, Ecem, who has been on fire lately in her program! Ecem is on...
11/25/2024

I want to take a moment to highlight our friend and client, Ecem, who has been on fire lately in her program!

Ecem is one of our fully remote/online clients. She started with us a few months ago and she has done nothing but absolutely crush it every step of the way so far. It has been a pleasure watching her get stronger, more fit, and more confident in the movements she has learned week after week as a result of her hard work.

Recently, she deadlifted 100 lbs (for reps) for the first time! 💪🏻😎 A big milestone for sure, and I am super proud of her.

Ecem's success comes as no surprise to us. She works hard, and she works hard with great consistency. She hardly ever misses workouts. She is honest and transparent with us about what she has done. She asks for feedback and implements changes according to the feedback she gets. In short, she has engaged fully with the process and is a great example of what can happen when that occurs.

Lastly, but very importantly, Ecem is also a very thoughtful, kind, and fun person to interact with. Her good heart and sense of humor are evident with every conversation we have, and she is exactly the kind of person who fits in perfectly with our community.

Congratulations, Ecem!

A big congratulations to Ben, who conquered his goal of a Spartan Sprint race over the weekend! 5k of mud, tough obstacl...
05/02/2024

A big congratulations to Ben, who conquered his goal of a Spartan Sprint race over the weekend! 5k of mud, tough obstacles, and fun is in the books. Well done, my man!

Over the last 6 months, Ben has been a pleasure to work with. He has made tremendous strides in both his running and his muscular fitness, largely because he is a model client!

-He consistently completes his written program.
-He communicates effectively and thoroughly with us about his training and any issues that may arise.
-He listens to feedback and implements any changes accordingly
-He has a good attitude!

Be like Ben.

Looking forward to more challenges and tough training ahead with you, Ben. Keep up the fantastic work!

Every once in a while you will get a big reminder of why it is you do the thing you do. One of the best things about bei...
04/25/2024

Every once in a while you will get a big reminder of why it is you do the thing you do. One of the best things about being a personal trainer is the relationships that you get to build with great people. I got a visit from long-time friends and clients Dave & Linda the other day and it completely made my day!

Dave & Linda are special for a few reasons. For starters, they are tough as nails and never hold back on their workouts. They push each other, and as a result they get the most out of each other and their workouts. As seriously as they take their fitness though, they are equally positive, lighthearted, and fun people to be around. As soon as they walked in we were laughing immediately!

I convinced Dave to take prom pictures with me and as punishment you get to see how much bigger his arms are than mine! Meanwhile, Linda could beat us both up at the same time…

Thanks Dave & Linda for bringing lots of positivity to my week. I hope whoever reads this gets a big reminder soon of why it is you do the thing YOU do. Have a great week and be good to people today!

Do your shoulders bother you when you do pressing exercises? Or perhaps you notice one arm is at a wonky angle compared ...
03/14/2024

Do your shoulders bother you when you do pressing exercises? Or perhaps you notice one arm is at a wonky angle compared to the other one? Give this banded rotator cuff facilitation a shot.

When you do pressing motions like a pushup, bench press, or overhead press, your rotator cuff (muscles that sit on your shoulder blades and help stabilize your shoulders) are working whether you feel them or not. In fact, the proper engagement of these muscles is critical to maintaining healthy shoulders and proper pressing technique.

Generally speaking, your shoulders are more stable when they are pulled back and down. Think of it like this: if somebody tried to steal your purse or wallet out of your hand, you would grab it and pull your elbow down and in towards your side. That’s because it’s the most protected and stable position for your shoulder; it’s hard for an external force to move it from that position. On the opposite end of the spectrum, there is a reason handcuffs put criminals’ hands behind their back; their shoulders are forward and internally rotated which is a very unstable and easy to manipulate position.

When you add a mini band around your wrist as you press, your rotator cuff muscles will be forced to engage as you externally rotate to fight the tension of the band. As a consequence, your shoulders will be pulled into a more stable, more symmetrical, and hopefully more comfortable position. 

In order to do this effectively, the main thing to focus on is keeping even and consistent tension on the band at all times. It shouldn’t waiver in and out as you press. It should stay taut at every point through the full range of motion (see bottom vs top position).

Next time you press, give it a shot and let me know how it goes. Enjoy and be excellent to other people today!

Do you feel off-balance when you do lower body exercises? If so, start by checking out your feet.

Stability starts with...
02/28/2024

Do you feel off-balance when you do lower body exercises? If so, start by checking out your feet.

Stability starts with the feet. After all, they are your point of contact with the ground! If the part of your body physically touching the ground isn’t positioned well, how can you expect the rest of your body to be?

Some common foot errors on lower body exercises are:
-Weight is too forward into the toes (heels popping up)
-Weight is shifted too far towards the heel (toes popping up) —> YES, this is a problem.
-Foot and ankle roll/collapse side to side while movement occurs.

Any one of these errors can cause people to lose their sense of balance and stability. The solution is to work on something we call “tripod foot” (see video) and practice keeping your center of pressure over the MIDDLE of your foot, right about where your shoelaces are knotted. For tripod foot:

-Drive your big toe into the ground
-Create an arch in your foot without letting your big toe’s grip loosen
-Keep even pressure/contact between the big toe, heel, and outside of your foot.

In short, this creates muscular tension in the bottom of your foot and keeps your entire foot stable, rather than relying on one aspect of the foot to create stability.

Coaches often cue clients to “put weight in their heels” and you may have even read this before. This works for many people when the issue is specifically that they were putting too much weight forward into their toes. In those cases, shifting back TOWARDS the heel ultimately helps the person create more balance. Taken to the extreme though, shifting the weight too far back into the heel causes loss of balance as well. It should not be a shock that the center of pressure in your foot should be the center of your foot!


Give it a shot and let me know if you have any questions. Enjoy and be excellent to other people today!

02/26/2024

If you feel Russian Twists in your lower back and not your core, try this!

The Russian Twist is one of the sloppiest performed movements in the gym. While the general concept of a russian twist is excellent and theoretically great for your obliques, most people end up just yanking on their lower back.

Instead, try this easy modification to maximize the benefits of the movement while minimzing lower back discomfort.

Important to note: this version is best done with feet planted, rather than up, to increase stability. If you try this version and still feel your lower back too much, chances are you are either leaning too far forward, too far backward, or you aren't pulling your abs inward enough.

Enjoy, and be excellent to other people today!

Lateral core stability is the #1 thing that enhances marital satisfaction. That's just science. Okay, that's not true.....
02/25/2024

Lateral core stability is the #1 thing that enhances marital satisfaction. That's just science.

Okay, that's not true...to my knowledge anyway! What IS true, however, is that Kate and Mike are two absolutely amazing human beings who completely embody the spirit of what we do here.

These two show up on time (every time), work insanely hard, do their homework, and make consistent progress. Meanwhile, we laugh our butts off, rock out to 90s smash pop hits, and reminisce about our childhood roller rink birthday parties.

Training should be hard. Training should also be fun. Thank you Kate and Mike for always bringing that balance!

To feel better and more mobile immediately, start nailing your warm up!If you feel stiff during your workouts but don’t ...
02/25/2024

To feel better and more mobile immediately, start nailing your warm up!

If you feel stiff during your workouts but don’t take the time to properly warm up, you’re basically complaining about failing a test you didn't study for. This one is on you!

Warming up is a critical first step in every single workout and has a host of benefits that prep your body for higher intensity:

- Increase your body temp (literally get warm and loose)
- Increase blood flow to working muscles
- Increase range of motion in working joints
-Prepare muscles for faster/deeper contractions
- Shake off fatigue and get yourself mentally ready to push it��

If you skip this important step, at best you are limiting your performance and at worst you could cause injury. It doesn’t matter if you “feel loose” already - there is never an excuse to skip your warm up.

So what should you do to warm up then? ��

What constitutes a proper warm up will vary from person to person based on their flexibility, mobility, time constraints, and the movements being trained that day. For example, somebody with the groin stiffness of a 90 year old equestrian like I do might consider spending some extra time on the Kettlebell Adductor Rock drill shown here. That said, a general (and minimal) warm up protocol prior to a full-body workout would take about 10-15 minutes and look something like this:

-3-4 lower body dynamic stretches (Frankenstein kicks, shuffles, etc)
-3-4 upper body band exercises (rows, pull apart, external rotations, etc)
- 2-3 core/hip complex movements (bird-dog, hip circles, dead bug, etc)
- Situationally, some short duration static stretching could be done at the end of this depending on individual’s mobility restrictions and required range of motion for the session ahead. —> More on this in a later post!

If you have warmed up properly, you should feel literally warmer (shocking, right?!), more mobile, and prepared to get into the positions that will be required of you during your workout. �So what are you waiting for - get to it!

�Happy to address any questions as always. Have a great day and be excellent to other people today!

Please join me in welcoming our newest team member, Nick Krienes!Nick has a diverse educational background in all things...
10/28/2023

Please join me in welcoming our newest team member, Nick Krienes!

Nick has a diverse educational background in all things fitness, which he has used to help countless clients achieve success over the years. After graduating from Rowan with his B.A. in Health & Exercise Science in 2016, he made a point to continue growing professionally, earning the credentials of Certified Personal Trainer (NASM), Certified Corrective Exercise Specialist (NASM), and Certified Weight Loss Specialist (NASM). His experience and educational background will be a valuable asset to all of us at ASF.

In his personal life, Nick enjoys endurance racing and outdoor adventures. He recently combined these passions to complete a long-time goal of finishing a Spartan Ultra race in Montana that included running 35 miles and completing over 60 obstacles along the way!

In addition to his professional track record and personal successes in fitness, it's quickly apparent that Nick is also just a very good guy who truly cares about his clients. He is not only the type of trainer that we want to have around here, but also the type of human being that we want to have around here. So, welcome Nick! We are glad to have you.

09/12/2023

There is no "right" time to start working out.

When I have more time.
When I have more energy.
When I have more confidence.
When things calm down.

The secret?

You have to make time.
It will GIVE you energy.
It will GIVE you confidence.
It will HELP calm things down.

The exact reasons you aren't doing it are the exact reasons why you should be.

Stop waiting for things to be right and start making them right. Not sometime, not eventually, not in the future. TODAY.

Client Spotlight: Josh!Josh is a machine during his training sessions at the studio. His work has paid off by losing 5% ...
06/22/2023

Client Spotlight: Josh!

Josh is a machine during his training sessions at the studio. His work has paid off by losing 5% body fat and increasing his muscle mass. Congrats and fantastic work on your goals! Onward!

Huge congratulations to Lisa Campisi for absolutely crushing it and setting a new PR this weekend at Ironman 70.3 Eaglem...
06/13/2023

Huge congratulations to Lisa Campisi for absolutely crushing it and setting a new PR this weekend at Ironman 70.3 Eagleman! 1.2 mile swim, 56 mile bike, and a 13.1 mile run? No problem!

WIth plenty going on in life and a demanding job, Lisa's hard work and consistency in training is notable. I never have to worry about her veering far off her program. She is a testament to the power of consistency and commitment, and we couldn't be more happy for her success.

Congratulations, Lisa! On to the next adventure...

Client Spotlight: Katya!Katya is a ton of fun to train for a variety of reasons. She has a positive attitude, a true aut...
04/01/2023

Client Spotlight: Katya!

Katya is a ton of fun to train for a variety of reasons. She has a positive attitude, a true authenticity about her, and a great sense of humor. Not ones to shy away from friendly debate, we often laugh over my "overly American" form of giving feedback. Apparently, I'm too nice my clients!

However, the main reason we wanted to highlight Katya this week is because she is a great example of committing to your health, despite being very busy.

Katya is a PhD student, full-time employee, mother of 2 kids, and owner of 3 dogs. Yet, we see her regularly for her training sessions where she brings as much energy as she can even when she's exhausted.

When she's tired...she comes in.
When she's stressed...she comes in.
When she has a million things to do...she comes in.

Thank you Katya for being an example of how to prioritize your health and well-being despite the many challenges life can throw at us. You are a total rockstar!

Address

Mount Laurel, NJ

Opening Hours

Monday 3pm - 9pm
Wednesday 6am - 8pm
Friday 3pm - 9pm
Saturday 8am - 1pm

Telephone

+16099231349

Website

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