All posts by Coach Rost

About Coach Rost

Hello, I'm Asher, grew up in central New Jersey and now reside in South Florida. My credentials include: Rutgers University graduate with B.A. in Communication, Florida Certified Physical Education Teacher K-12, National Academy of Sports Medicine Certified Personal Trainer & Corrective Exercise Specialist, Aerobics and Fitness Association of America Certified Group Exercise Instructor, as well as certified by the American Heart Association in CPR & AED. Since 2006, I have been training adult, teen, and youth clients; teaching Physical Education K-12; and instructing sports and fitness programs to preschoolers and elementary students. In 2008, I established Aplus Trainer LLC, DBA, KID SURGE to provide children with an enrichment program that instills fitness, sports, critical thinking, problem solving skills and positive character development to create a happy and healthy life experience. During classes, children learn neurological, gross and fine motor skills as well as positive character traits which will be reinforced through teamwork, self-discipline, confidence, and respect for peers and adults. My company also offers children’s birthday parties to enhance their physical growth in a fun, engaging, and interactive celebration.

New Year! New Sports!

Hello Directors, Parents, & Teachers

Happy New Year! With the new year comes New Year’s resolutions. Changes. Additions to our lives. More physical activity. A healthier diet. More sleep. Drinking more water. All in an effort to make positive changes in our lives. KID SURGE has done the same this year. We have decided to make a few changes, new additions.

We are always striving to give our Students, Directors, Parents and Teachers the very best program. We encourage changes, additions, and therefore transforming our Program to continue to educate and entertain our students. Our main priority are our students, because everything is about “Empowering Kids Through Fitness & Music”

This year, we are adding not One, but Two, new Sports. After thinking long and hard, we decided to add Golf and Volleyball to our Sports & Music Program. We are now teaching 10 Sports. We were teaching: Basketball, Football,  Hockey, Lacrosse (Scoops), Soccer, Tee-Ball, Tennis, and Ultimate Frisbee. We thought Golf and Volleyball would be great additions.

Why Golf? Golf is an individual Sport. It requires patience, concentration, discipline, and practice. These are all skills that can be used in other sports and in the classroom. The range of motion in Golf, also helps facilitate “muscle memory” that again, can be beneficial in sports like Tee-Ball, Basketball and Football.

Why Volleyball? Volleyball uses core muscles, legs, and arms. There’s lots of jumping in this Sport, jumping isn’t foreign to our students. They jump during our warm up, in our original and instructional Hip Hop song. Volleyball is a team sport. Promoting just that, teamwork. Taking turns. Communication among teammates. The skills in Volleyball will improve our students performance in Basketball, Football and Tennis.

We are excited! We can’t wait to have our students try these new Sports! We hope we inspire you to make FUN additions to your lives, and the lives of your kids. Have a Healthy Day!

Fit Friday

drinking bottled waterIt’s Fit Friday!!  Here’s 3 Tips To Be Healthy and Fit!

(from Lifestyle Boutique)

1. Eat Well – Studies have shown that 80% of any fitness goals depends on their meal plan. Eating a good balance of complex carbohydrates, fresh protein and healthy fats will give you the energy to support your fitness challenge and show results quickly.

2.  Drink H2O –  Our brain consists around 70% of water so if it’s good for the brain, it’s good for you.  Adults are recommended to consume at least two liters of water per day.  May sound like much, but it will flush all the salts, impurities, and help with body recovery from a workout.

3. Exercise Consistently – Working out 3-4 times per week doing cardio and strength training is the perfect way to start.  Once you develop a routine, do it regularly and you will see the benefits.  As you progress your energy will increase and body will adapt to working out as it becomes leaner and stronger.   If your time is limited, jot down all your weekly priorities, and set aside 30-60 minutes to walk around the block, or walk to the store instead of driving.

Have a happy and healthy weekend!

 

Thriving Thursday Foods

Aplushealthytip for Thriving Thursday!

Foods to help yfruits and veggiesou thrive!  From Brenda Brazier of The Hufffington Post

Fibrous vegetables (45 per cent of daily consumption): Asparagus, beets, carrots, chard, zucchini, beet greens, collards, dandelion greens, even sea vegetables like dulse or nori.

Fruits (20 per cent of daily consumption): Berries, bananas, and grapes

Proteins (20 per cent of your daily consumption): Legumes (beans, lentils, peas), seeds (hemp seeds, pumpkin seeds), pseudograins (amaranth, quinoa, wild rice)

Fats (10 per cent of daily consumption): nuts, avocado, unrefined oils (coconut oil)

Starches and grains (5 per cent of daily consumption): brown rice, potatoes, squash, and sweet potatoes.

 

 

 

Workout Wednesday Tabata

push-upsjump-squatAplusHealthyTip: Workout Wednesday!  Tabata Training: 10 min

BurpeesWhat is tabata?  High-intensity workout program that has both fitness and weight-loss benefits. It’s a very short workout with interval training.

Tabatas consist of intervals;  20 seconds “on”, where you do a full body exercise with as much effort as you can, and then 10 quick seconds of rest before you go right back into action. Repeat this pattern for a set time period (typically a short time period) and reap the many rewards of Tabata workouts.

Today’s Tabata routine: from Fitnessblender.com:
Do only 3 exercises; Squat Jumps, Push-ups, and Burpees.  Follow the timeline of 20 seconds on and 10 off as closely as you can, pushing yourself as hard as you can during the exercise intervals.

Minute 1: Squat Jumps
20 Seconds on
10 Seconds off
Repeat once

Minute 2: Push-ups
20 Seconds on
10 Seconds off
Repeat once

Minute 3: Burpees 
20 Seconds on
10 Seconds off
Repeat once

Minute 4: Squat Jumps
20 Seconds on
10 Seconds off
Repeat once

Minute 5: Push-ups
20 Seconds on
10 Seconds off
Repeat

Minute 6: Burpees
20 Seconds on
10 Seconds off
Repeat once

Minute 7– 8: Rest

Minute 8: Squat Jumps
20 Seconds on
10 Seconds off
Repeat once

Minute 9: Push-ups
20 Seconds on
10 Seconds off
Repeat once

Minute 10: Burpees
20 Seconds on
10 Seconds off
Repeat once