Summer Shape-Up

May 5, 2012 by Leave a Comment

This article originally appeared in the April 2012 issue of MemphiSport.

Summer is synonymous with staying in shape. Whether it’s doing laps in your apartment pool, enjoying a jog in anyone of Memphis’ numerous parks or just taking the dog for a walk, fitness is on everyone’s mind when the sun comes out and temperatures rise. The folks at Power Life Fitness spend each and every day helping ordinary people like you get into the best shape of their lives. Here are some of their suggestions for getting fit as summer approaches:

Kelvin “York” Brown
VP Director of Training

1. Get on a Fitness plan; if you don’t go in to fitness with a plan, you are planning to fail!
2. Stay around positive people with your same mind set to keep you motivated.
3. Clean all the junk food out of your home. If it’s not there you’re not likely to leave home to get it.

Kevin
Manager

1. Beware of the BBQ. Calories can add up quickly, so make sure to load up your plate with vegetables and skip all of the sauces and sugar.
2. Cool off with more than “Ice Cream.” Calories are very important in relation to your health and fitness plan. Therefore, when cooling off, use water or frozen juices before 2pm.
3. Have fun and do outdoor activities.

CeCe
Certified Personal Trainer

1. Make your last meal no later than 6pm, or at least two and a half hours before bed.
2. Eat your carbs early in the day before 3pm so that you use them as your fuel and not stored as fat.
3. Drink plenty of water 4-5 (16oz) of water on daily basis (Helps with the decrease of weight loss).

Caroline
Certified Personal Trainer

1. Mix up your workouts throughout the week keeps your body guessing to avoid hitting a plateau.
2. Strength train; don’t just gravitate to the cardio machines. It will raise your metabolic rate and sculpt your muscles.
3. Limit, Limit, and Limit processed, packaged and boxed foods. Shop the perimeter of the grocery store.

Felicia
Certified Personal Trainer

1. Plan and Pack your meals daily so that you don’t fall into the trap of eating out or hitting the vending machines.
2. Start out slow on any fitness plan and listen to your body.
3. Start a fitness journal and record your foods and calories burned it will help you track your progress and you can always refer back to it.

Photos by Justin Ford. For more information about “getting in shape for summer, contact Power Life Fitness at 901.454.0003 or go to www.powerlifefitness.net.

Filed Under: Power Train, The Big Features Tagged With: , ,

Mentoring Through Weight Training

February 1, 2012 by Leave a Comment

This article originally appeared in the February 2012 issue of MemphiSport.

Growing up is hard to do – something that Kelvin “York” Brown knows all too well. Born and raised in New York City, “York” Brown draws his nickname both from his roots in the Big Apple as well as from his demeanor that so perfectly reflects the attitude and toughness of the nation’s largest city.

During his days growing up in the big city, York was exposed to all the distractions that kids and teenagers often fall victim to in their development process. Luckily, York was enrolled in a program during his youth called the Police Athletic League (PAL) where he was educated about the dangers of things like drugs, alcohol and steroids.

“Through the grace of God, I was exposed to all those things at a young age,” York explained. “So, in order to be able to participate in that league’s games and what not, you had to attend all these training sessions. Those sessions were invaluable.”

That experience and the quick maturation of his son, Kelvin Brown II – known as Scotty – led York to the idea of starting his own version of the PAL program. Scotty plays football for Shelby Youth Sports (SYS), and York quickly noticed a lack of proper instruction off the field.

“I wanted to make sure he was getting the proper training and getting exposed to the right kinds of things,” York said. “This is the age when kids start getting exposed to drugs, alcohol, steroids and other things like that.”

Standing well over six-feet and built like a boxer, York’s pure physicality is something a person notices as soon as he steps into the room. That type of presence and the way kids reacted to it, York says, is what led him to start his program.“Kids see a buff guy, and they are just drawn to him. (Scotty) told me kids were asking how to get muscles, so I wanted to make sure they knew what they are doing,” York said.

York’s program goes beyond the science of fitness and delves deeply into the psychology of becoming a successful athlete. As he points out to the children, a superior athlete draws his strengths from both his mind and his body. Success as an athlete is something York knows well, going back to his days as an All-American on the basketball court and in the classroom for the Buffalo Bison. Therefore, York mentors the kids about proper diet and fitness in addition to leading them through workout routines.

Along with CeeCee Hines, another trainer at Power Life Fitness, York trains the children – who are ages 12 through 16 – on Tuesdays, Saturdays and Sundays. While many group exercises are performed, fitness and diet plans are tailored for each member of the class.

“They do a full body workout, so it doesn’t focus on one area,” York said. “You have to understand that kids’ bodies are still developing and you can only push the muscle and muscle fibers so far.”

The focus of the program – just like the focus for everyone involved at Power Life – is to have a plan for fitness and dieting each and every day. York’s program with the kids provides a blueprint of healthy living for the children to follow. “Our whole thing here at Power Life is for you to know what you’re going to do and how you’re going to do it each and every day.”

The program, which started with just a few kids that were involved with his son’s youth football team, has quickly ballooned to 14 children that come from a diverse array of backgrounds. “I have kids that go to ECS. I have kids that go to Melrose. I have kids that go to Houston. They all come to me. The words just kind of got out.”

Tory Dotson has two sons – Sidney and Tyler – that play with York’s son in the SYS football leagues and says York’s program is the best around. “With York’s experience and background, I knew this was the best place for my kids to be,” Dotson said. “Especially with my oldest son who had hip surgery in August – we get training and physical therapy all at the same place with York. He’s the best.”

York’s influence and results with the children was so apparent that he inspired some of the parents to start their own training regiments. Dotson is now in his fourth week of working out his own plan with Power Life Fitness, and he says the results are already noticeable.

“I was hurting so bad my first week in here, but I’m really starting to get into it,” Dotson said. “The changes are noticeable. I sleep better and feel better when I wake up in the mornings. It’s nice to do something with the kids, too.”

Whether your children are striving to be the best at their respective sport or just trying to start living a healthier lifestyle, York’s training program is the place for them. For more information, contact Power Life Fitness at 901-454-0003 or visit them online at www.powerlifefitness.net.

Written by Preston McClellan, Photos by Chris Evans

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It is Never Too Late to Lose the Weight

January 5, 2011 by Leave a Comment

Early this year, for the umpteenth time, Memphis received mention in a notable publication for a less than notable distinction. Men’s Health named Memphis the fifth fattest city in America. The ranking didn’t seem to surprise Memphians. Folks around here realize that Memphis is known for its famous past and notorious present. People are proud of the recognition that comes from being the home of world-renowned barbecue, and fried, well, everything. However, that pride has also probably contributed to the city’s repeat appearances on fat lists.

Yolanda Smith realized the consequences of too much of a good thing during a visit with her parents about a year and half ago. “I knew my dad took medicine, but I had no idea how much medicine,” she says. “He had this cup and it was full of pills, it was like maybe 15-20 pills.” Smith says diabetes and hypertension run in her family. She knew she had to take control of her future. “I said to myself I know that can’t be me.”

At 213 lbs., Smith joined Power Life Fitness in 2009. She had tried working out in the past, but, “I had just gained so much weight, I thought that it was just not going to come off.”

The Power Life experience changed her perspective. “My last gym was overwhelming because I didn’t know what I was doing. When I came here it was a smaller facility and the trainers all showed an interest in fitness.”

“At first I did think they were a little bit crazy,” Smith says. Enter Kelvin “York” Brown, director of training operations at Power Life and Yolanda’s personal trainer.

Brown, whose brutal honesty and 6’4”, 260 lb. frame earned him his nickname, says despite her initial doubts, Smith did whatever was needed to achieve her weight loss goals. “She was on a mission. I think when she came here she was sick of being where she was.”

One year later, at 46 years old, Smith is 37 lbs. lighter. Brown knows many think weight loss is impossible for middle-aged people. “You won’t lose weight as fast as someone that’s a lot younger, but the weight will come off,” he says. “All you gotta do is show up. If I can get you in the door, you’re not gonna fail.”

Written by Brandi Hunter, Photo by Jay Johnson

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Fitness is a Lifestyle

October 2, 2010 by Leave a Comment

Over the last several issues we at Memphis Sport Magazine have brought you several exercises to get in or keep yourself in shape over this summer. However, exercise alone is not enough as Cecelia Hines, better known as Cece, reminded me today. One of Power Life Fitness’s oldest customers, Cece is a mother of three children, ages eight, six, and four. She holds down two jobs. However, looking at Cece, most would find that unbelievable.

“Having kids is no excuse (for not being in shape),” she reminded me. Something most people do not fully acknowledge, but the trainers at Power Life Fitness preach, is that “fitness is a lifestyle.”

Sure, individuals with children are busy. Their days are more or less consumed with pleasing their children. Whether that be helping with homework, getting someone to practice or an event, or making dinner, mothers and fathers spend a majority of their time doing something for their children. That’s wonderful, truly it is. I hope that someday I am that selfless to do such acts.

However, like Cece reminded me, this is no excuse to neglect one’s health. It is for this reason that Power Life Fitness had made it possible for people of all different backgrounds to come and work out. Cece, for example, is available as early as five in the morning, Monday through Friday, for a one hour lesson. At 6 am, she goes to her second job, at which point she returns the gym by four and offers lessons until seven in the evening. She can also be found at Power Life Fitness on Saturdays from 8 am until 5 pm.

If you’re an individual who cannot afford private lessons, Power Life Fitness has you covered. Every day of the week there is a different, and more importantly, affordable group program. Beginners need not fear, as Cece noted that nearly every class has someone new in it. With the exception of the beginner Ab Lab group lessons that begin at 7 pm on Wednesday, each class starts promptly at six in the evening and last for 60 minutes. This allows parents to take time for themselves, and more importantly, their health, before returning to their families.

Each day brings a different class to tone and tighten the participant’s body. Monday is Tighten Up; Tuesday works the legs with Pump it Up!; Wednesday is a double dip of abs with Ultimate Ab Lab at six and Beginning Ab Lab at seven; Thursday is an early, though not easy, end to the weak with Boot Camp which will work the entire body. If you’re aching for more, come in Saturday at 10 am for Fight Club Kickboxing.

Probably the best part about these classes is their value. For $35 a month, you can attend any two classes as many times as you desire. I’d recommend taking Power Life Fitness’s better offer, which is $45 a month and permits you to go to every class without limit. Civil servant? Get a special rate! These individuals can attend every class as many times as desired for only $25 a month. And remember how Cece said that diet was more important than spending time in the gym? Power Life Fitness will help you get into the shape you’ve always wanted in only 15 weeks. For $150, Power Life Fitness will put together a meal plan for you which allows your trainer to know everything you eat.

If you want a truly life altering experience that will improve your health, come in to Power Life Fitness. Their trainers know that their job does not begin and end with your time with them. Affordable plans allow you to come in and get into the best shape of your life. Contact Cece at Cece@PowerLifeFitness.net.

By Andy Skrzat, Photo by Bradley Kolodzaike.

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This Is How You Do it! (part two)

August 26, 2010 by Leave a Comment

In our previous two issues, we’ve been helping you get in shape for the summer. The staff at Powerlife Fitness have been very helpful to us and, we hope you. The following exercises will help you tone your legs, back, chest and arms. Whatever muscle group you work, remember that the most important thing is to remain in control and take your time to maximize your gym time.

You can get the summer body you have always wanted. But you have to get started excercising to make it happen. If you would like more assistance or advice, call them at 901-454-0003, or visit them at 2858 Poplar Avenue.

TRICEPS PULL DOWN

Everyone wants good looking arms, but not everyone knows that a majority of the muscle in his/her arm is the tricep.

DO:  Grab the chord and stand close enough to the machine so that you’re pulling straight down. When your elbow has a 90 degree bend, begin to pull back down, and repeat.

DO NOT:  Stand too far away. This will not maximize your efforts. Also be sure to assume a stable enough position and enough weight so that you can complete the motion using only your arms.

ABDOMINAL TWISTS

Laying on the ground with your legs elevated and your hands on your ears, twist your torso, touching your elbow to its opposite knee (left elbow to right knee).

DO: Extend your legs fully. This guarantees that you will work your whole car.

DO NOT:  Cheat. Don’t forget to twist your core all the way or extend your legs. Also be sure to not elevate your legs too high.

FROG HOPS

This is a simple exercise to tone your legs. Grab a weight, and hop off the ground.

DO:  Keep your back straight and hop with the weight held firmly in your hands. Keep your knees slightly bent while doing this exercise, using your toes to clear the ground.

DO NOT:  Bend your back. If you bend too far over you could hurt your lower back. Also, be sure to keep your legs bent so that you work your upper legs and calves.

BUTTERFLY

The butterfly is instrumental for getting your upper body in shape. Holding a dumbbell in each hand, lay on a bench and touch the weights in front of your chest.

DO: Be sure to use a slow, steady, smooth motion. Emphasize your pectorals.

DO NOT:  Lock your elbows. If you do this you will work your arms and not your back. This could also result in an injury.

DUMBBELL RISER

This is another exercise to tone your arms and also work your shoulders. All you need to do is grab a dumbbell and pull it from the ground and raise it to your head.

DO: Assume a wide stance with a weight in your hand. Raise the weight from the ground so that it is next to your head. Make sure you can feel the muscles in your back and your triceps working.

DO NOT:  Bend too far over. This is just another way to potentially hurt your back. To avoid this, make sure your legs are spread wide enough to maintain your balance.

By Andy Skrzat, Photo by Mike Bullard.

Filed Under: Power Train Tagged With: , ,

This is How You Do It! (part one)

June 26, 2010 by Leave a Comment

I recently wrote about the great experience I had at Power Life Fitness while training with Kelvin “York” Brown. During my most recent trip, I learned how devoted each member of the staff is. Lauren Everhart, a former Tiger soccer and cross country athlete, took the time to run through exercises with me while pointing out the right techniques while demonstrating the things most people do wrong. Aside from her on the field accolades, Lauren is also a Power Life certified trainer and will be attending the University of Memphis this coming school year to earn her physical therapy degree. She informed me that often, when people perform a motion wrong while working out, they can end up injuring themselves. This is why I am appreciative to Lauren for taking the time to instruct me and pose for photographs. So without adieu, here are a few of the many things we went over at Power Life Fitness.

As has been said many times before, Power Life Fitness puts the “personal” back in “personal training.” Lauren Everhart emphasized two things above all else: maintain a fluid motion in your exercises and take your time. People who rush through their workouts will not only waste their time but also run the risk of injuring themselves. The staff at Power Life Fitness truly care about you and your body and will do everything they can to help you maximize your workout sessions. To schedule a session with Lauren, give Power Life a call at 901-454-0003, or email her at Lauren@PowerLifeFitness.net

BENCH PRESS

Who hasn’t done a bench press? This is an easy enough exercise when one simply lowers the bar and pushes it back up, right? Wrong.

DO:  Place your hands evenly apart on the bar. Most bars have a dash or line to indicate the center of it. Make sure this line is between your eyes. Lower the bar down to your chest just below the breast onto your ribcage.

DO NOT:  Be sure to not lower the bar too high or too low onto your torso. Above the ribcage or too far below will put strain on your shoulders or arms. Likewise, if your elbows drop below a 180 degree plane created between them and your torso, there will be added pressure to your arms.

LAT PULL DOWN

This is a great exercise for your back. It will sculpt your shoulder blade region while working your shoulders too. You can do it with either a close or open grip on the bar.

DO:  Slowly and steadily pull the bar straight down to your chest. Be sure that, as you get closer to the bottom, you pinch your shoulder blades to ensure you’re working your back.

DO NOT:  Pull the bar down behind your head. This will cause unnecessary strain on your neck. Also be sure to not jerk the bar down, as you will not work your back, but your arms instead.

SIT AND STAND

This is an easy exercise for toning the legs. All you need is a box that is slightly shorter than a house chair.

DO:  Stand four to five inches away from the box and, with a straight back and your feet shoulder width apart, bend your legs to a 90 degree angle.

DO NOT:  Bend your back over your toes. If you do this you will only strain your lower back. Also, be sure to not plop down onto the box, as this will not work your legs in the proper fashion.

PLANKS

Also known as “bows and toes,” planks is a workout that is great for your car. It is simple and very easy to do and utilizes isometric contractions to tighten your abs.

DO:  Lay your body on the floor then hold yourself up only on your elbows and toes. Make sure your feet are shoulder width apart and you pinch your core while in the position.

Don Not:  Be sure to not raise your butt too high or too low. Too high and you will not emphasize your core muscles; too low and you will strain your back.

By Andy Skrzat, Photo by Mike Bullard.

Filed Under: Power Train Tagged With: , ,

A Day at Power Life

April 28, 2010 by Leave a Comment

I, like most casual lifters, thought I knew enough about working out and my body to create a unique and effective workout. I make it to the gym five or six times a week, and do my best to watch what I eat. Do I cheat? Sure. Maybe have a midnight snack that I should not or head to the bars for a few hundred calories that are not needed.

It wasn’t until I entered Power Life Fitness that I realized how much this affected my body and overall health. Kelvin “York” Brown, the director of training and vice president of Power Life Fitness, not only understands how the body works, but also what a lifter needs to do to get the most out of his or her body.

In just a few short exercises, he challenged me in a way I haven’t felt in years. It felt like my first time lifting all over again. Beginning with a 15 minute conditioning exercise, York, profiled in the last issue of Memphis Sport, ran me through a series of muscle conditioning exercises.

“If you want to have a unique body, you have to have unique exercises,” York told me. Unique it was as he ran me through a 30 minute gridiron, challenging my upper body.  At no point during my brief stay at Power Life Fitness did I rest for more than 45 seconds. York challenged me through the bench press, and then quickly switched me over to dumb bells for one armed chest presses. After this, we moved to some unique exercises, one of which York labeled “windshield wipers”, before moving back to my chest.  This all ended with a five minute expenditure on the treadmill with one minute of jogging followed by a minute of walking.

The point of continuously moving and doing something, York claimed, was to keep my heart rate going so that my body would burn off more calories.

I don’t want you to think that York’s knowledge is limited to the gym. He has a Master Trainer Certification through NFPT which he utilizes to travel around the Mid-South to give lectures. His most recent one, held in Mississippi during an ice storm, saw trainers from all over Mississippi, including several colleges, for a two day symposium.

He’ll share this knowledge with the people he trains, just get him started. A fellow Memphis Sport employee brought up fast food, leading York to go on a tangent for several minutes that included not only what certain foods can do to the body, but also how that effects the recovery process later in life, red and white blood cells, and his own background. York impressed me with how he could just go on about any health or fitness related subject.

The bottom line with York and the staff at Power Life Fitness is that they are a group whose advice transcends the walls of their gym. While most places train people in the proper movements with weights, the staff at Power Life Fitness advices you on what to eat before a lift, as well as the rest of the day. If you want to get in shape and feel better about yourself, give Power Life Fitness a call and arrange a meeting.

Though I only went once, I have a feeling it won’t be the last time. Besides, I feel like York offered me a challenge. As I was leaving the gym, he handed me a card and said, “Call me in 36 hours. Let me know how you feel.” I will call him. As I lie motionless and sore in my bed.

By Andy Skrzat, Photo by Mike Bullard. For more details, call 901-454-0003, or visit Power Life Fitness’ website at powerlifefitness.net.

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