Gavin McKay is the owner and creator of Fusion Cross-training with locations in Center City, Philadelphia and Mt. Laurel, New Jersey. He’ll be sharing his fitness tips and advice weekly on Be Well Philly.
Author Archive
VIDEO: A TRAVEL-READY HOLIDAY WORKOUTNo matter where you land for the holidays, shake out the kinks, burn a few calories and bust away stress with this super-simple, total-body workout from Fusion's Gavin McKayPosted by Gavin McKay on 12/20/2010 at 9:26AM | No Comments
|
THE DANGEROUS HOLIMONTHDon't let December turn into a monthlong health and fitness breakPosted by Gavin McKay on 12/13/2010 at 11:47AM | No Comments
 You don't have to eat perfectly or work out daily, but a little holiday maintenance will help avoid having to start all over again January 1st. If you normally use the holidays as an excuse for unhealthy choices, remember Newton’s first law: An object at rest stays at rest and an object in motion stays in motion until acted upon. What is true for physics is interestingly quite true for human behaviors as well. When you workout, isn’t it easier to also eat healthy? And when you are working out several times a week, doesn’t it feel almost easier to just stick with the routine and hit the gym again the next day? However, when you’ve fallen off healthy eating and preparing healthy food, it can seem like such a chore to make a healthy home-cooked meal one night. This is true of almost any similar positive behavior, such as reading, meditating, cooking, or making time for those you love. When you’re doing it, it feels easier and enjoyable, but when you aren’t, it feels like a huge effort to start it up again. READ MORE |
AT-HOME WORKOUT: BALANCE YOUR WAY TO A BETTER BODYTry Fusion Cross-training's stability and endurance workout to tighten and tone fastPosted by Gavin McKay on 7/20/2010 at 12:05PM | No Comments
When I train clients I don’t just think about them as lawyers, or teachers, or business people, I look at them as athletes. What are their strengths and weaknesses? How then do you create a program to work on the weaknesses without making them feel unmotivated? The answer is to integrate multiple elements; some they are really good at, while others need work. READ MORE |
JEN UTLEY’S FAVORITE (HEALTHY!) PHILLY RESTAURANTThe Phils' lady and a few other names around town share where they dine while watching their waistlinePosted by Gavin McKay on 7/1/2010 at 11:56AM | 1 Comment
 Gavin McKay and Jen Utley Philly is a restaurant town, so it’s impossible to live in city society without spending some of your time dining out. If you are like me and don’t want to throw out your healthy diet every time you head out for a bite, it helps to have a lineup of healthier restaurant suggestions on hand. While I do believe you can find healthier options in most restaurants, here is a quick guide to the city’s healthiest dining choices taken from some of my notable clients and coaches at Fusion Cross-training’s Philly studio. Jen Utley |
VIDEO: SHAPE UP WITH SUSPENSION TRAININGLocal fitness guru Gavin McKay on why these super-sculpting bands should be part of your workoutPosted by Gavin McKay on 6/24/2010 at 1:25PM | 1 Comment
Suspension trainers are one of the newest and most useful fitness tools to hit the market. There are so many words to describe them: simple, functional, effective, portable, powerful, and adjustable to all fitness levels. The tool is essentially one long strap with handles on each end that is anchored at the middle on something above your head to allow you to lean, lift, push, crunch, and rotate your way to a strong, ripped up body. This video will give you all the basics plus a 10 exercise routine to hit your entire body, wherever you are—the bands are super-portable—in 30 minutes or less. READ MORE |
FRESH IDEAS FOR PACKED LUNCHLocal fitness guru Gavin McKay shares why smart eaters pack lunch, along with ideas and tips on what to put in that brown bagPosted by Gavin McKay on 6/16/2010 at 4:19PM | No Comments
 Turkey sandwich w/ red peppers and spinach with a side of fat-free cottage cheese & salsa Not so many years ago, almost all meals were prepared at home. In 1960, the average American ate out twice a week. Now, the average American eats out more than four times per week. In our fast-paced, consumer-driven culture, the art of brown baggin’ seems as though it’s nearly vanished. Many people don’t prepare lunch ahead of time and run out to the closest place to grab something quick. Repeat this fast-food eating several times a week, and you have a pattern that could very easily lead to weight gain and related health problems, not to mention it feels so rushed and stressful. If this sounds like you, don’t delude yourself into thinking you have no choice. No matter how busy you are, you can learn to create your own convenience. But before I even get to that, let’s weigh the pros and cons of packing your lunch vs. buying. READ MORE |
VIDEO: POWER UP YOUR WORKOUTSLocal fitness guru Gavin McKay shares how plyometrics can transform your bodyPosted by Gavin McKay on 5/27/2010 at 3:50PM | 4 Comments
Power training is a style of advanced, high-intensity, resistance exercise that increases people’s athleticism and ability to generate force with speed. It can be done with weights, bands, balls or just body weight as the resistance, but the key is to be able to move explosively through a full range of motion with balance and speed. Plyometrics is a form of power training, which is essentially jumping in all its various forms—which jacks your heart rate while fatiguing the muscles quickly. Other examples are kettlebell swings, speed band work and sprinting up hills. READ MORE |
WHAT IT TAKES TO LOOK SEXY FOR SUMMERLocal fitness guru Gavin McKay shares his top four secrets for getting a beach-ready bodPosted by Gavin McKay on 5/25/2010 at 9:00AM | 2 Comments
|
