SHOUT

What does Kevin King offer?

*Core Workouts

*Cosmetic

Workouts

*Weight Training

*Endurance

Training

*Executive

Workouts

*Bodybuilding

*Agility Training

*Encouragment

*Motivation

*Community

*Nutrition Tips

*Injury

Prevention

this issue Joe Neir P.1

taco bell, Q & A P.2Motivation, nutrition P.3

ginger, goodbye ben,

stretching P.4

04I S S U E

J u l y

2014

TheSHout

Joe Neir was the �rst person ever to go to Kevin King workouts. Kevin helped him get into the United States Military Academy at West-point. When Overlakers started to see how strong Joe Neir was get-ting, more athletes started coming. Since then, our program has grown immensely.Joe Neir was back in the gym a week ago to say hi to Kevin and workout.

Kevin was ecstatic to have Joe back in the gym. He introduced Joe to the latest in �tness --plyo, TRX, inter-val training-- and Joe was impressed by how much Kevin’s program has pro-gressed.

In honor of Joe Neir, Kevin suggested we �lm a video to show case Old School vs. New school. He set dedicat-ed Kevin Kinger, Ben Fujina-ga, up against Joe Neir in a 45 lb plate pushing compe-tition. Joe Neir had a tre-mendous age and weight advantage but Ben nearly kept up. The two athletes de�nitely pushed each other to be stronger. See the video on the Shout YouTube page.

TheSHout

2

SHOUT

NO EXCUSES TO

AVOID Nutrition

Ingredients~2 scoops Choco-late Whey Protein Powder~3 tbsp Peanut Butter, Smooth~2 cups Oats~5 Egg Whites~3 Bananas, Medium~1 ounce Honey~4 ounces Skim Milk~1.5 tsp Cinna-monBakingBlend oats. Add cinnamon & chocolate whey protein, then peanut butter and mix. Mash and add bananasThen add honey & egg whites. Mix well. Last, add the skim milk. Mix again. Pour batter into a 9x9 or 9x13 greased baking pan. Cook at 350 F for 15-20 min. Serving size: 6

Q & A What would be in your Dream Gym?

Kevin explains that, “when your mom gives you chicken, that’s all it is. But in Taco Bell chicken, they �nd unpronoun-cable ingredients.” He pro-ceeds to research fast food on google, quickly pulling up an article about someone �nding a fried towel in their chicken.Charlie Friend remains stubbornly unmoved.“If you want to be six feet tall, eat Taco Bell,” says Charlie.

The Taco Bell Debate

“You don’t know what kind of cancer that stu�’s giving you,” says Kevin, when Charlie Friend expresses his love of Taco Bell.

A: zero gravity-Rishi Paramesh

A: smoothies & cute boys-Talia Toland

A: air conditioning-victoria friend

A: girls who squat-David Anderson

A: Olympic bar, rogue cross�t rack+ weights, turf mini�eld, sleds, tires , sledgehammers, kegs, kettlebells, dumbells, Bands, speed

ladders, leather jump ropes, muay thai 6 foot banana bag, timers, hyperbaric chambers, atlas

stones, bamboo sticks, medballs, slam balls, sand bags, GHD, �at bench that raises, decline

bench,climbing rope, peg ladder, yoga mat, hex bar, cones, but most of all a buddy. A training buddy who will push me, work with me and

know the dynamic relationship required to get each other through the hell we put ourselves

through.

-Kinori Rosnow

TheSHout

3 SHOUT

w r i t t e n , d e s i g n e d a n d p u b l i s h e d

b y S a r a h N o b l e (13 )

Take ca�ne with yogurt

Delayed onset muscle soreness, DOMS-- we’ve all been there. Working out with sore muscles is always challenging. Luckily, there are ways to repair our muscles more quickly. A British study from Northumbria University found that drinking milk following postworkout can decrease DOMS and also promotes rehydra-tion. (Medicine & Science in Sports & Exercise, published online Jan 30, 2013)

Andreea and Anda Gavrilescu are the new power sister duo at Kevin’s. They are both freshman (Anda in highschool and Andrea in college). They come to summer workouts almost everday. In an interview they said they enjoy coming because the gym is like a community. They say that although workouts are hard, they are rewarding and they are both seeing results. Workouts have helped the both with volleyball. An-dreea says she is also learning alot about nutrition. She plans to take what she’s learned from Kevin and live a �t and healthy life as a col-lege student at Wash-ington University.

Kevin: AKA Motivational Speaker

The conversation begins with a question: Which sport has the most athletic athletes? Many of us side with basketball. Michael Galbato reasons that basketball players have to use both fast and slow twitch muscles; their athletic abilities are the most widespread. Contrastingly, cross counrty runners have a smaller muscle mass and use mostly their slow twitch muscles.But Kevin has posed a trick question. He tells us that no matter our sport, we are all athletes and athletes of any sport need to work all of our muscles. Visit our YouTube page to hear the uplifting words Kevin proceeds to tell each of the individuals present in the debate.

Post training milk consumption

limits muscle damage

SHOUT

THE SHOUT Issue 04 July2014

Take ca�ne with yogurt

Ingredients~2 scoops Choco-late Whey Protein Powder~3 tbsp Peanut Butter, Smooth~2 cups Oats~5 Egg Whites~3 Bananas, Medium~1 ounce Honey~4 ounces Skim Milk~1.5 tsp Cinna-monBakingBlend oats. Add cinnamon & chocolate whey protein, then peanut butter and mix. Mash and add bananasThen add honey & egg whites. Mix well. Last, add the skim milk. Mix again. Pour batter into a 9x9 or 9x13 greased baking pan. Cook at 350 F for 15-20 min. Serving size: 6

Ben Lang, off to africa

Ben Lang has been coming to work-outs for 2 years. He has been here every Monday, Wednesday and Friday this summer. July 25th, he moved to Africa, where he’ll live for a couple years. We’ll miss you Ben!

Take the time to stretch

Reduce muscle tension.Increase range o�oints.

Enhance muscular coordination.Increase circulation

Increase energy levels

badmitton match on the turf field! Thanks Ben Fujinaga

Egyptian researchers, in a study on rats, found that ginger sup-plements promoted weight loss as well as orlistat. Orlistat blocks fat absorption in the gut. (European Review for Medical and Phar-macological Sciences, 17: 75-83, 2013)

Ginger: a powerfood

A: Olympic bar, rogue cross�t rack+ weights, turf mini�eld, sleds, tires , sledgehammers, kegs, kettlebells, dumbells, Bands, speed

ladders, leather jump ropes, muay thai 6 foot banana bag, timers, hyperbaric chambers, atlas

stones, bamboo sticks, medballs, slam balls, sand bags, GHD, �at bench that raises, decline

bench,climbing rope, peg ladder, yoga mat, hex bar, cones, but most of all a buddy. A training buddy who will push me, work with me and

know the dynamic relationship required to get each other through the hell we put ourselves

through.

-Kinori Rosnow