“2 Scoops of protein and a shot of HARD WORK”

By: Kyle Arsenault CSCS

“2 scoops of protein and a shot of hard work!”

This is how my brother, Corporal Shane Arsenault of the United States Marine Corp, answered the question, “What kind of supplement are you on man?” My brother has taken it upon himself to change his training habits for the better, with the help of a pretty smart Performance Coach…cough cough. Because he has been experiencing far superior results compared to his counterparts, they question what he has been taking on the side. They want to know what magic pill, supplement or hocus pocus he has to be doing in order to achieve the performance and aesthetic level that he has recently worked his way into. But as my brother’s response reflects, the magic pill is good ol’ hard work.

To try and discover the quick and easy, do nothing and achieve everything “magic pill” is all too often at the top of the list when people are searching for solutions to their problems. And not only when it comes to training, but life in general. We have become a society dominated by the concept that we should do just enough to get by. And this is unfortunate because anyone who has had success in life will tell you that they had to work for everything they have achieved…and they had to work hard. They had to be dedicated to the smallest of details in order to maintain forward progress. They had to ignore others when they told them they were “crazy,” or “you don’t have to work so hard.” They had to envision their goal and do whatever it took to accomplish it. And this is the way it should be.

And getting back to the training, if anyone ever offers you the end all “8 Week Program,” or the supplement that will take your results to the next level, please walk away. Leave them be and let them try to preach that garbage to someone else. If you want to reach your fitness goals, be ready to dedicate yourself to a few months of hard work, which will eventually turn into a new way of life. You will have to work hard and smart when it comes to training, make sure your nutrition is sound and understand that what you do outside of training is just as, if not more, crucial to your success than the training itself. And best of all, there are many quality professionals, programs and other resources out there that can help you.

The only road worth traveling

So just like my brother did, seek out a quality program and put forth the effort that it takes to finally achieve your goals. I know it is cliché, but there really is no better time than now. Tomorrow turns into next week, next week to next month and pretty soon tomorrow never comes. Health and performance deteriorate and quality of life diminishes…and no body wants that! Stay dedicated and drink your “2 scoops of protein” after training and you will soon discover that this thing called HARD WORK is the “magic pill” you have so desperately been looking for.

Win A FREE T-Shirt


Who doesn’t like a FREE T-shirt?!


Momentum PT has been looking for a slogan for the Performance Training, but we are having a tough time deciding on one. So we thought who better to ask thank YOU! We would like you to come up with a slogan for our Momentum Performance Training, and if you slogan is the winner you will receive a FREE Momentum PT T-Shirt (already in stock!).


All you have to do is leave a comment below with your slogan. Go to Facebook.com/momentumpt.com and leave your slogan there too to ensure that everyone sees your slogan so we can vote on a winner! We will be picking a winner soon so leave your slogan today.


Re-post:A Quick Hitter

By Kyle Arsenault CSCS

With the holiday season in full swing, I like many of you have been a little short on time so I apologize for the lack of blog material over the past week. Also in regards of the holidays, the same concerns arise considering health, performance and overall success. With this is mind, I thought why try to re-invent the wheel for Xmas and the New Year’s, so instead, I would encourage to re-read this post and the post mentioned (Turkey Day Tips) to help you survive the upcoming holidays. Have a happy holiday. More material (and a special project I have been working on) is to come in the near future. If you have any questions, comments or material you would like to see covered leave a comment below…


As a follow up to the Turkey Day Tips I just wanted to provide everyone with a quick training session you can perform on the morning of the ultimate holiday. What follows is a body weight circuit you can perform going from each exercise as quickly as possible keeping good form. Once you make it through the circuit, rest 1 minute and repeat for a total of 3-5 circuits. And if you are really ambitious you can finish off with the little extra at the end.

Happy Thanksgiving…(Just imagine a Christmas tree or menorah instead of a turkey)

Perform Full Dynamic Warm Up

High Knee Jog, Lateral Shuffles, Back Pedals, Skips, Jumping Jacks (get the heart rate up a bit)


Split Squat x8/side, Push Up x10, Lateral Squat x10/side, Side Plank x 30s/side, Squat x20 or Squat Jumps x12, *Push Up Walkout x6

*start with your hands in front of your feet and walk your hands out to a push up position and then back to your feet; make sure to control the hips from swiveling and dipping = stay tight in your core!

A Thanksgiving Training Session Leaves You Feeling Like A Champ...

If you finish and feel like you have a bit more left in the tank, and you are still moving well enough try to finish off with some sprint work…either on a bike, treadmill, or outside, try to sprint for 15 seconds, take a 15 second break and repeat for 8-12 rounds (or until fatigue causes you to begin to lose form).

So there it is, a quick hitting training session designed to manipulate your greatest training tool…your body! Get at it, enjoy your feast and have a great time with the friends and family.

Get Off the “Cardio” Wagon


By Kyle Arsenault CSCS

When one hears the term “cardio,” the first thought to come to mind is to sit down on a stationary bike, or jog it out on a treadmill for 45 minutes. Not only is this some of the most boring training known to man, but for many of us it is counterintuitive to our training goals and extremely time consuming. In order to burn a significant amount of calories (a necessity, along with a proper nutritional program when trying to achieve health and optimal body composition) you would have to spend a considerable amount of time biking or jogging at light to moderate intensities. These light to moderate intensities I am referring to occur between 60 and 90% of one’s maximum heart rate.

Bored Yet?

In this “zone” your body calls upon muscle fibers that are mainly utilized for short term high intensity tasks (lifting heavy stuff i.e weights, quick and powerul bursts during sport i.e baseball pitch or hard cut) and uses them as endurance fibers. This shift in muscle fiber utilization decreases your strength as well as power (not a good thing even if your primary goal is to simply “stay healthy”). Strength and power are vital to performing activities of daily living (climbing stairs, moving furniture or where I’m from, milking cows) as well as improving athletic performance. But even if your goal is to just lose weight and burn calories, long endurance cardiovascular work is not the most efficient way to go.

Whether you are running, biking, or using the elliptical for an extended period of time, you are not working at a high enough intensity to force your body to recover after the session. In other words, once you are done with the training, you are done burning calories (other than what your body would normally burn throughout the day just living).

What happens to your calorie burning efforts after moderate endurance exercise

But wouldn’t it be nice if your body were to burn extra calories after your training session? This is achieved when you work at a higher intensity.

Training at a higher intensity forces your body to utilize more calories after the training session is completed and also forces you to train for a much shorter duration. When performing energy work at high intensities, your body must utilize more calorie post training to simply recover. Because these sessions are more intense, you cannot perform them for a lengthy period of time. For most of us, time is limited and this form of training will allow you to achieve a great training effect in less time.

Airdyne Bike Sprints: A great form of high intensity interval training

Let’s say you burn 300 calories in a half hour on the treadmill at a low to moderate intensity. Once you step off your body is done burning calories. Now let’s say you perform high intensity energy work (which can still be done on the treadmill or bike but I prefer bodyweight, dumbbell, barbell or medicine ball circuits). You burn only 200 calories. But, these 200 calories were expended in a shorter period of time and instead of your body being through with burning calories, it now has to burn an extra 25 calories for the next 6 hours to recover. According to my math, that would be 350 total calories expended. And best of all, it was done in a much shorter period of time.

There are many ways to perform high intensity energy work. These include interval work, circuits, etc. The important thing to remember is that your heart rate should be above 85-90%. You should allow your heart rate to come down a bit between rounds, before again performing some work. Time to get after it…and get off the “Cardio” wagon.

What Performance Training Can Do For You Part II


By Kyle Arsenault CSCS


Just in case you missed Part I it featured Joe Grillo who made a drastic improvement in his athletic abilities, overall performance and overall health. Joe was down and out with multiple injuries that cost him his soccer season before coming to train with the Momentum PT team. With a combination of Physical Therapy and Performance Training Joe was able to overcome his injuries while simultaneously enhancing athletic qualities, body composition changes and basic health.

November 2011...10 weeks to athleticism, health and pain free play!

Joe Grillo September 2011...all beat up!







How the Momentum PT helped Joe overcome his injuries, increase performance and transform his body in 10 weeks!…

1) Individualized performance and movement assessment: Joe was put through a specialized movement evaluation to establish his weaknesses, specific dysfunctions and overall needs. From the assessment and Joe’s history, it was clear that Joe needed a program that involved both physical therapy and strength and conditioning. Without the assessment this would not have been possible to discern.

2) Physical Therapy and Strength and Conditioning: Joe worked with Kristin Mohr on a weekly basis to address specific weaknesses. Kristin and I were able to collaborate and devise an individualize program that allowed Joe to address his weaknesses while not sacrificing his strengths.


Momentum Physical Therapy and Performance Training Does It All


3) Joe’s Program: Joe spent a lot of time in his warm-up period correcting imbalances at the ankle, hip, and upper back utilizing stabilization and activation exercises that were specific to his movement impairments. Joe was then able to perform exercises to target power, agility, strength and endurance all while keeping his body safe and efficient.

4) Guidance and Dedication: Joe was not only training, he was asking questions and learning about nutrition, lifestyle, etc.  He took advantage of this additional information and applied it to his daily living. Because Joe was dedicated, motivation was constant and guidance/coaching was provided by the Momentum PT Team, Joe was able to make amazing gains in a short period of time.

He is now healthier, more athletic and was able to achieve some extra benefits (the beach body he often talked about) due to his dedication to the specialized programming, nutritional guidance and the unmatched support of the Momentum Team…and this is what true performance training is all about.



Joe Grillo and teammates Colby Caso and Tyler D’Urso GETTING AFTER IT!


Whether you are injured, completely healthy, looking to get back to sport or seeking to maximize overall performance, the comprehensive programming offered at Momentum will help you achieve all of your fitness goals. We would like to help you, and in the spirit of the holiday season, Momentum PT is offering a special promotion for gift certificates.

If you are a current Momentum Athlete, looking to become part of the Momentum family or would like to simply give someone the one gift that shows you truly care, Momentum PT would like to help you out. When you purchase a gift certificate for at least one month of training for someone who is not yet a member of Momentum PT, you will receive $25 off of you next program with Momentum PT. Just contact me at kyle@momentumpt.com to ask about the gift certificates or for any other questions.





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