Take Action, Get Results: Tips & Tricks From Fitness Experts

{Featured Image Photo Credit: Julia Halpin}
It’s officially Summer and the weather isn’t the only thing heating up. You’ve spent the Winter months prepping yourself for these Summer months; to look better and feel better! You may have rocked it in the Winter, but the hard part is keeping it up in the Summer. Temptations are all over the place, not only food and drink-wise, but the temptations to skip your workout and bask in the Summer sun. Thanks to Jameel “WESTROCK” Coleman for giving us his expert tips for staying fit in the summer, and to Johnny James for great insight into a HIIT interval wokrout that will have you burning calories all summer long.

We had the honor to get the inside scoop from Jameel “WESTROK” Coleman, the featured strength and conditioning coach on Qinetic.com, and the inventor/engineer of ROK FORCE FUSION training.

Get to know Jameel “WESTROK” Coleman:
“WESTROK’s method of coaching is very unorthodox combining total body movement derived from his Break-dance skill, functional training patterns, explosive exercise (Olympic lifting to Kettle bell work), and balancing it all with breathing techniques utilizing basic meditation practices. WESTROK believes the true wealth of an individual is the health that is maintained mentally, physically, and spiritually daily. When working 1-on-1, in a group setting, or just consulting, WESTROK helps individuals to focus their energy on setting goals and knocking them out!! He is proud that in his 12 years as a strength and conditioning coach and 22 years as a professional break-dancer he has been able to inspire people using break dancing movements to become stronger which was a driving factor for wanting to coach. You can find WESTROK on QINETIC.com 7 days a week sharing his coaching methods, training at some of NYC top rated personal training facilities or hosting his annual break dance competition BBOYULTIMATUM.”

It’s our honor to present to you, Summertime Body Basics, straight from Jameel himself! We hope you take these 10 steps into consideration during these hot months, we know your body will thank you! Don’t forget to join Qinetic today & follow Jameel for daily tips & tricks!


“During the summer people want to look their best while wearing less so here are some pointers from WESTROK THAT WILL KEEP THAT ASS WHIPPED!!!

1. CHALLENGE YOURSELF: Stop doing the same routine day in and day out. Do something interesting and keep it exciting. The basics for keeping your routine on its toes is changing the rest period, repetition count, and number of sets. The next level would be the movement, try to get your body to move in ways you haven’t move before. The body strength and tone adapts to the movement, so you want a body that is like a ripple of muscles from your toes to your head, you have to move every part of your body.

2) GET OUT OF THE HOUSE: During the summertime the body naturally adapts to the heat and tunes in to be lean. Heat helps you to burn more calories!! You can easily burn some calories by getting from under the air condition. Walk more, while it is beautiful outside and take advantage to keep tightening that summer body.

3) TAKE TIME FOR YOURSELF: Many people are socially overwhelmed during the summertime trying to make up for all the lost partying during the winter. Listen, don’t push it! It’s important to have time for yourself. Hormonal imbalances happen from high level of stress, in return softening up that tight summer body. Stress from over extending yourself for holiday event planning, family visits, work events, social drinking, socializing, and the beach grind can be exhausting. Every day of the week make sure you find a quiet place for yourself away from everything and do absolutely nothing, for at least 20minutes. Don’t worry; I give you permission, do it!!

4) RELAX ON ALL THE BREWSKIS: OK, I really try to hit people where it hurts!! Stop the frequent drinking. I know more people at the end of the summer trying to get fit from all of the drinking that had taken place over the summer then my clients who want to get fit for the beginning of the summer!!!! Come on we are all adults (I hope) and drinking in moderation is fine, but if you find yourself having “a few” drinks every night, regardless if its rosé or bud light it will throw off your tight ASS AND GUT. Not only does alcohol totally demolish your bodies system of recovery which is the main component of builds muscle, it dehydrates you causing your body to retain whatever liquid it has. THAT DOESN’T SOUND LIKE A FORMULA FOR A SUMMERTIME HOTTIE… I mean body.

5) SLEEP: So you are working less, partying more and globetrotting. You are on Qinetic.com doing ROK FORCE FUSION training hard with WESTROK 7 days a week, along with some Crossfit, Zumba, and you are looking good. When are you sleeping? If you can make sure to get 6-7 hours of sleep per night not only will it allow for you to have more energy than yesterday you will also be able to help the muscle growth and overall body tone, builds stamina, and kills off daytime fatigue.

6) GET IN THE OCEAN WATER: Not only swimming in the ocean can strengthen your circulatory system, heart, capillaries, arteries, vein, and overall strength there are other beneficial factors. Living in NYC has given me the opportunity to discover the invigorating ocean
and its benefits. The benefit includes the minerals, specifically the magnesium which help
hydrate and improve the appearance of your skin, relaxes muscles, and the sounds of the
waves are therapeutic, reducing stress and helping induce sleep. So planning a trip to the
beach is day 1 of our training program, enjoy.

7) LIFT SOME HEAVY WEIGHT: This is a basic, SQUAT, PRESS, DEADLIFT, and RUN FAST. You need to put some weight on a bar and do the exercises like a BRUTE!! Stop jogging and do some sprint intervals…up a hill!!! If you want to help your summertime metabolism and make some big change, work those major muscles. Work harder than you have ever worked and this goes back to rule 1; CHALLENGE YOURSELF!!!

8) SET SOME GOALS: I always recommend that an individual have 1 main goal for the year and 3 minor goals to achieve every 6-10 weeks to reach the main goal. This allows for you to keep your eye on the prize, especially with all the summertime distractions. You make no excuses about what you want; your next move is to find a plan.

9) GET INFORMATION: Staying in great shape and knowing what to do is really about the information that you have. Make sure that you are not guessing!! Look to fitness professional or coach to help you to plan what is the best type of work for you. Set a weekly plan to get consistent results, not only during the summertime but all year round. Yes, it feels good have a hot body in a bikini or Speedo, but it’s even better when you have optimal health to remain for a life time. Making overall fitness and wellness a main component in your life.

10) GET ON QINETIC.COM TODAY: What more can I say? I will be seeing you soon!!!”

Johnny James Staniszewski is a local, Chicago Personal Trainer/Online Coach/Fitness Model that we are excited to feature during this years Binge Fitness Week. Not only do we get to learn a little more about Johnny and how his fitness career has evolved over the years, but he gives us insight into a very intense, yet doable, HITT interval workout. This one will have you sweating for sure!
{Photo Credit: Bryan Nevin}

I’ve always been active, growing up playing different sports, but my main passion was for boxing. I started around 11 years old & have been training ever since. That developed into learning MMA & training in muay tai & ju jitsu for a couple years, but once I got hurt & could not train anymore, I needed a new challenge. I asked myself what can I do to make my body perfect to me? So I got much more into lifting & following my nutrition closely everyday. I ended up getting my personal training & nutrition certification so I could have a better understanding how the body works so I could not only benefit myself, but begin to help others. I currently am a private trainer out of Reach Field House {1709 W Chicago}. It is a full crossfit/boxing/MMA/weightlifting gym so the possibilities of training are endless there! I also train clients online & create custom meal plans for anyone looking to make a change! This is my life everyday. I strive to make myself a better person & my body better every chance I get. If I can do that, help motivate people & teach them how to live a healthy lifestyle then I know I’m doing something right!

A lot of my clients get sick of the treadmill and stairmaster, but still need to get there cardio in. I have them do a circuit of heavy bag punches, sprints & battle ropes. Doing this for 20 min takes away that boring cardio. Doing this, you burn more calories than you would just sitting on the treadmill for a half hour. By resting your heart rate & then jumpstarting it, it kicks the metabolism into over drive allowing you to burn more calories in a shorter period of time.
20 mins
30 seconds heavy bag
30 second rest
30 seconds battle ropes
30 seconds rest
Heavy bag- get creative doesn’t need to be a jab cross throw around some hooks body shots get your whole body moving!
Battle Ropes- make sure you use your whole body I want you keeping your core tight. knees bent, & furious movement in the arms. From arms side to side. 1 arms. Both arms. 1 arm slams. Get creative! & if you really want a challenge try standing on a bosu ball flipped upside down & balance that core while shaking the ropes!!

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