Hard Work Wins Everytime

As a quick follow up to yesterdays post, I don’t think I actually mentioned the words…HARD WORK. It doesn’t matter how much or how effectively you prepare or plan your training (and life) if you never take action and consistently, day in and day out, work as hard as you can to achieve your goals.

Check out the following video. Although Mr. Beason is referring to his athletic career, HARD WORK applies to everyone and everything in life…especially efficient and results oriented TRAINING. If you want your training efforts to result in achieving your goals, prepare yourself, surround yourself with others that will help you, keep training smart and always, always put in the HARD WORK!!….you’ll find it isn’t so hard after a while.

Be A Smart Little Piggy

By Kyle Arsenault CSCS

No, no, I’m not comparing you to a piece of walking bacon, I am referring to a classic fairy tale that can teach you a lot about life. Today we are going to cover just how much the story and underlying principles of the Three Little Pigs can teach you about life; specifically training, health and performance.

“Why the hell is this kid writing about the Three Little Pigs?” you may be wondering. Although my mother read the story to my brother and I millions of times, as she was the best mother a little lad could ask for, I have not revisited the story recently. What caused me to reminisce about one of my child favorites is the fact that my brother, who is a Marine stationed at Camp Pendleton in California…SEMPER FI, is about to come home on leave.  I couldn’t help but to think of all the stuff we used to do together; play sports, listen to bedtime stories, raise hell, etc. And because my life is now dedicated to human health and performance, I couldn’t help but realize how smart the Three Little Pigs really were…well at least one of them anyway.

If you don’t know the story of the Three Little Pigs, it goes a little something like this….

Three little pigs were sent out into the world by their mother. She informed them that there was a big bad wolf around who was looking for an easy meal. Two of the pigs did not take the threat seriously and decided to take the easy road and construct their houses out of straw and twigs. The wolf had no problem ah huffin and ah puffin and blowin their houses in. He then had a nice three course meal with a base of pork chops and ham (at least in the original story; some retold versions have the pigs running to their brother’s house but the original has a stronger message).  I’m guessing the wolf was probably pretty full, but he decides to go for a side of bacon and visits the house of the third little pig. The only difference, the third little pig took his time and built his house out of brick and mortar, which was too strong for the wolf to blow down. The wolf then tries to trick the little pig and eventually slides down the chimney only to find himself swimming in a pot of scalding hot water. Needless to say, the wolf was unable to top of his pork extravaganza and wound up as dinner himself (according to the original story). If you prefer the retold version, the wolf found himself hustling his arse off to get far, far away. And that’s the story…at least the sparksnotes vesion.


In order to be healthy, reach your fitness goals and improve overall performance, you must take into consideration that life is full of “Big Bad Wolfs” that are just looking to have succulent pulled pork sandwich for dinner (can you tell that today I will be having a nice cheat meal?). To keep the wolf from blowing in your house and having easy access to a free meal, you have to take time to prepare. You need to understand that the wolf (improper training / movement, stress of life, unhealthy eating habits, inadequate sleep patterns, etc) can be avoided or dealt with if the proper time, preparation and effective habits are employed.

Listening to a your Mama (professional): Just as the mom of the three little pigs encouraged them to set off on their own but to take caution, when it comes to training it is always wise to seek the advice of a qualified professional…yes there are some “professionals” out there that will advise you take the easy way out and build your house (training outcomes) out of straw; leaving you unprotected from the hungry wolf (training / daily stress). The professional should be able to devise an individualized training program that is conducive to your goals, limitations (movement patterns, time, equipment, etc) and any other needs. This will be the floor plan for your house, so make sure that it is a good one…you can never ask too many questions.


Picking the right materials:  Unless you want your training efforts to result with you ending up like pig one and two, your training must be built from the right materials. You cannot expect your house to withstand the mighty huff and puff if it is built out of straw. So make sure to gather your bricks (proper and individualized training modalities) and mortar (healthy nutrition, daily habits, sleep, etc.) and get set to construct your house.

Building your house:  No house will stand long if the foundation is cracked or even worse, non-existent.  You must build an efficient base from which to construct your walls and if not, the walls will come tumbling down as soon as the wolf begins to blow. Everyone wants results now, but as the story depicts, the little pig who puts in the extra time and effort and listens to the advice of a proper authority (in the case of the Three Little Pigs their Mama; when it comes to training, a reputable performance coach) will save themselves from roasting on an open campfire with an apple in the mouth and a stick up the…


Outsmarting the wolf: Your house will only protect you for so long against a determined wolf, unless you are able to outsmart the sharp-toothed canine. If you do upgrade your house (putting the pot of hot water in the chimney access, or in the case of training, progressive programs, adequate rest, improved movement, healthier nutrition, etc.) your house will be protect you for a while but ultimately you will still end up the main course for the wolf. It is up to you to whether or not you place a pot of boiling water at the base of the chimney (consistent training, nutrition, lifestyle habits). And if you don’t know where to get the water, just ask Mama…or a performance coach that you trust.

You Want a Rickety Ol’ Shack? Didn’t Think So.
So go ahead and begin to construct your house. Do not just settle for a little shack made of straw, but rather build a strong, sturdy house from brick and mortar. The house in this case does not only relate to training, but also relationships, financial goals, personal development and more. Ask for advice on how to build your house (seek professional guidance), make sure to gather the proper materials (nutrition,training modalities, etc), take your time to construct a solid foundation (movement pattern work, etc) and start laying the brick and mortar (strength, power, lean muscle gain, etc). Even better, don’t stop until you have built a mansion full of trap doors and hidden booby traps. That way you’ll be ready for any big bad wolf.

Register for the next seminar: How To Achieve and Maintain a Healthy Weight, Helping Community Members in Need and FREE STUFF!!

 Proven Weight Management Tips, Helping Those in Need and FREE Stuff!!

Mark down Tuesday, October 11th at 7pm on your calendar.

At Momentum PT on Main St in Milford, MA (141 Main St) learn how to…

 Utilize principles of weight management to lose, gain or maintain healthy weight

You will learn key tips and principles that will help set you on your path to a healthier body weight. Whether you goal is to lose weight, gain lean weight (muscle) or even better, BOTH, the information covered will jump start your way to success IMMEDIATELY!

You will receive a copy of the DONE FOR YOU Portion Size Guide and a step by step guide on how to construct your Power Protein Shakes. PLUS

If you register before September 30th, attend October 11th and had missed the previous seminar, you will receive a 50% discount on your copy of the Fueling Your Body for Performance presentation; a comprehensive seminar on how to utilize food properly for optimal performance and health, injury prevention and fitness goals. If you attended the seminar, register before September 30th, and attend the October 11th seminar, you will receive your FREE copy of Fueling Your Body for Performance.


The seminar will be $15, but if you bring two non-perishable food items to donate to the Milford Food Pantry the seminar will only be $10.

Register NOW to reserve your spot. Seats are limited and already going fast.

To reserve your spot for the seminar, simply email Kyle@momentumpt.com in order to move one step closer to achieving your body weight goals, receiving your DONE FOR YOU GUIDES, having a chance to win FREE GIFTS and helping fellow community members in need. 

Fueling Your Body for Performance Nutritional Seminar: Recap, Thank You and Future Events

By Kyle Arsenault CSCS

As a team, Momentum PT would like to again thank all of those who attended the “Fueling Your Body for Performance” seminar last night. The support and enthusiasm for the event was outstanding, and we would like to recognize all of you for your donations  to Project Smile. Also, a big thank you to Kelly’s Farm in Upton, MA for the awesome platter (check out the picture below) and the Milford Area Chamber of Commerce for providing the all important projector.

We would also like to congratulate the winners of our raffle:

Kelly’s Farm Platter:  Colby Caso;  Hopedale Varsity Basketball player

Momentum PT athlete Colby Caso and teammate Joe Grillo

FREE attendance to next seminar at Momentum PT: Amanda Pickens and Evan Sisitsky

Bring a Friend For a Week:  Rich Sisitsky

***The Sisitsky Family made out pretty well!!***

Complimentary Kitchen Makeover or Grocery Store Trip:  Kelly Savage  (I will help Kelly pick out healthier options to enhance her health and performance, a new service at Momentum PT)


If you missed the seminar last night, it was a great turn out with lots of awesome information and questions…here is a brief recap on what we covered:

– Your body needs fuel (energy from food) to perform…so you have to eat throughout the day. Just like an empty gas tank, without food your body will not perform at an optimal level

– Carbohydrates are the main source of fuel, but must be controlled to establish consistent energy and to prevent energy spikes and drop offs as well as the potential for certain metabolic diseases (diabetes, etc).

– Eat “slower” carbs throughout the day in moderation for sustained energy.
– Eat your “faster” carbs around training/competition to enhance recovery and provide necessary boost of energy; another great benefit to training correctly and consistently just as our Momentum clients have been…you can have your “sweets” afterwards and know they are working in unison with your fitness goals. Remember you have to  “earn these carbs.”
– Try to always eat carbs with protein and/or fat. Make it a complete meal/snack.

Food is fuel!


From the great feedback, and the tremendously popular question of when the next seminar would be, the Momentum PT team is already working to put together the next event, which is planned to come in the next few weeks. Keep an eye out for details on Facebook!!
Also keep an eye out for the Recipes Book that correlates with the handout from last night, which will be posted on Facebook. And in case you missed the last blog, here is the link for how to construct yourSuper Oatmeal…a great option for a performance kick.
We would like to hear your thoughts about the seminar. Leave a comment below and lets us know on Facebook!

A Super Breakfast for A Super Hero

By Kyle Arsenault CSCS

As I prepare for the nutritional seminar I am presenting at Momentum Physical Therapy and Performance Training tomorrow night, I couldn’t help but think about how absolutely critical a nutritious breakfast is for overall health, performance and to wake your butt up before school/work, especially after a late night of Monday football featuring our beloved New England Patriots (let’s get it boys!).  Although there is nothing better than a veggie and meat omelet (click here to read about some of the undeniable value of WHOLE eggs) with a side of fruit, the next best option is a bit quicker and absolutely delicious…when prepared properly.  So, I will break down just how to make the ultimate bowl of Super Performance Oatmeal, show you how quick and simple it is and why it is 2nd only to eggs (but is also a great compliment to eggs) for your morning performance kick.



1)      Put 1 cup water into microwavable bowl and nuke for 2 mins **CAUTION** the bowl will be hot and the water should be steaming when you remove the bowl so be careful –note: the purpose of heating the water first is that the microwave actually destroys the nutritional content of food, but that is another topic for another day

2)      Upon removing the bowl from the microwave, add 1 cup of old fashioned rolled oats (oatmeal) to the water –note: if you are looking to lose some weight try ½ cup water and ½ cup oats to start

3)      Add 1 scoop of protein to bowl and mix thoroughly

4)      Add ½ cup berries, cinnamon to taste, nutmeg to taste, honey to taste and mix in thoroughly

5)      Enjoy your Super Performance Oatmeal with a glass of milk or a tbspn of peanutbutter for some extra protein and healthy fat

The nutritional breakdown is as follows and is approximately what you will get with the ½ cup portion (add another 150 calories, 3 g Fat, 27 g Carbs, 4 g Fiber and 5 g Protein for another ½ cup of oats)

Calories: 550   Fat: 9.2 g    Carbs: 85 g    Fiber:  7.2    Protein:  37 g

Does that not look DELICIOUS?!

There you have quick, easy and full of nutritional value. Studies have suggested that the benefits of the ingredients of this awesomely delicious concoction include, but are not limited to:

1)      Old Fashioned Rolled Oats: low calorie, high fiber, extra protein, gluten free, helps stabilize blood sugar, has shown to help protect against heart disease and cancers, contains anti-oxidants

2)      Berries: contain important vitamins and minerals as well as disease fighting anti-oxidants, also tastes amazing especially when fresh

3)      Whey Protein: Besides being an extremely convenient form of a complete protein (very important for muscular recovery, growth and performance) whey protein has also been linked to enhanced immune system function (which affects all levels of health from the common cold and wound healing to the prevention of heart disease, diabetes and cancer), increases satiety which helps to control overeating and weight management and more…the list goes on and on so pick up some whey protein!

4)      Cinnamon: helps to control blood sugar levels (important in preventing and managing type II diabetes), has been shown to have an anti-clotting affect, lowers LDL (the bad) cholesterol, improves memory, decreases arthritic pain, and more

5)       Nutmeg: helps to improve heart health, helps kill cavity causing bacteria in the mouth, helps to improve memory, reduce anxiety, aid digestion and more

6)      Honey: contains health promoting anti-oxidants, fights infection and diseases, improves healing, tastes amazing and more

And you thought it was just because...

So there you have it…A total performance kick to start your morning that takes less than five minutes to prepare, tastes more like dessert than breakfast and brings you one step closer to fighting crime and flying around in blue tights with a red cape!

Nutritional Seminar September 13th: “Fueling Your Body For Performance

Need help with your nutrition? Want to support your local community?

This coming Tuesday, September 13th  at 7pm you can do both.

At Momentum PT on Main St in Milford, MA (141 Main St) learn how to…

 “Fuel Your Body for Performance.”

You will learn how to better feed your body to reach all of your goals whether it be enhanced energy, healthier blood markers and bodily systems (cholesterol, muscular, skeletal, etc), fat loss, muscle and strength gain, injury prevention and more.

You will receive a DONE FOR YOU MEAL/SNACK GUIDE that provides you with 5 options for every meal/snack during your day so you don’t have to guess on what to eat (that’s 6 meals/snacks worth per day for about 30 different options!)


AND you will be supporting the community program Project Smile (www.projectsmile.org), a great program dedicated to helping children who have survived traumatic situations.

The seminar will be $15, but if you bring a coloring book or stuffed animal to donate to Project Smile the seminar will only be $10.

For $10 and a donation for our communities children in need, you will gain the power of knowledge about healthier, performance enhancing nutrition and receive a done for you guide on healthier, results oriented options…and there is always more, but you will have to show up at Momentum PT Tuesday the 13th at 7pm to find out.

 To reserve your spot for the seminar, simply email Kyle@momentumpt.com to make sure you receive your DONE FOR YOU MEAL/SNACK GUIDE


The nutritional seminar “Fueling Your Body for Performance” will be held at Momentum PT Tuesday September 13th at 7pm. More information and details will be posted later today.

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