Category Archives: Training

Frank’s Friday Points

As a life long learner, I always search,study, and look for things that inspire me.

I hope you enjoy these resources recommendations I hope you find them helpful . It’s that simple .

  • A book I finished over the summer I consider it the best book of 2016 that I have read Ego Is the Enemy The book defines the ego as healthy. You don’t be a flash in the pan to be an expert you’re constantly learning. I have marked up underlined and taken notes in the book. This is a book, I will continue to read over and over again.


  • This weeks TEDTalks I seek failure Adam Keek at Ted X Victoria 2013 a humorous insightful talk on the happy fail.

  • A cool running product that I stumbled onto is called the FlipBelt it’s got a snug fit stretchy band with multiple pouches and fits around my waste no bouncing or rubbing it works pick it up here


  • Try one of our Body Weight Training workouts over the weekend and go for a walk or a hike. If you want more of these workouts we will be leaving our Programs section of the website open to the public for the weekend. Make sure to check it out before it closes for members only on Monday.


Points to ponder over the coming week:

  1. Try not to take yourself seriously
  2. Have one hard belly laugh a day, it’s good for the soul
  3. Get out breathe, sweat, and smile it’s all good for you

Peace out till next week…


Dr. Frank Welling
Founder of F.A.S. Training Inc.
DC CSCS 50 years old is a Doctor of Chiropractic and Certified Strength and Conditioning Specialist. Dr. Welling has summited Mount Kilimanjaro (19,340 feet). He raised over $40,000 for Make a Wish Foundation and Wounded Warrior Project. He has competed in Rev3 26hour Adventure Race, Northface Challenge 50k, marathon, and half marathons. He has completed a 70.3 Ironman and numerous sprint triathlons. He trekked Mt. Elbert (14,439), Colorado in December during a blizzard. He has a Brown Belt in Russian Sambo, Blue Belt in Brazilian Ju Jitsu. He is a silver medalist in NAGA. He has more than 20 years of experience in fitness training.




Use this list to ensure you stay strong and fast all game long. Don’t ride the bench! Get in shape now!



Walk 30-40 yards while holding heavy Kettle Bells at your sides. Make sure to maintain good posture. Set them down and sprint back to the beginning, then walk back to Kettle Bells. Complete 4 sets with 60 seconds rest.


To improve speed complete 300 yard shuttle sprints. Start in a two-point stance, sprint 50 yards and back three times. Complete 3-4 sets with 60 seconds rest.



On a track sprint the straights and walk the turns. Complete 12-24 sprints with the turns as your recovery.


Perform hill sprints to develop power endurance. Run up a steep hill for 10-15 seconds and walk back down. Complete 10-12 sprints with the walk down as your recovery.


Match the running time or distance of your sport. Sprint and rest the same amount as your sport demands. If your sport requires a stick or ball use it!


Wearing a harness attach a band or sled and sprint for 15 yards. Make sure to use a load that allows a max sprint while maintaining correct form. Complete 5 sets with 60 seconds rest.


On a field perform Bear Crawls to increase full body muscular endurance. Bear Crawl as quickly as possible without galloping for 50 yards then jog back to start. Complete 6 sets with the jog as your recovery.


Get off the road and into the trail. The changing terrain functions as natural intervals and can help foot work. Be vigilant on your trail run, the last thing you need is a busted ankle!


Row 500 meters as quickly as you can with damper setting at 3-5. A good time is between 1:30 to 1:40.


Wear a heart rate monitor during conditioning sessions to see if you are in the correct zone. For endurance training you should be around 80 percent of your heart rate max. For high-intensity intervals and sports specific conditioning you should be at 85-90 percent.




Created by: J.P. Van Alstyne, CSCS

Do You Have Good or Bad Stress?

We all know how stress can feel. Sometimes it can cloak our ambitions or drive us to success. In general there are two types of stress, good and bad, that influence our decisions and sometimes control our lives. If you can learn how to mitigate bad stress and capture good stress, training and life will be more manageable.


Good Stress (Eustress) 

  • pushes you out of your comfort zone for a positive outcome
  • short-lived
  • inspirational
  • connected with life experiences
  • pulls you out of a slump

An example could be completing your first one hour training session at FAS! You feel nervous and anxious prior to training but after feel refreshed and exhilarated.


Bad Stress (Distress) 

  • last too long
  • negative and demoralizing
  • de-motivating
  • leaves you feeling worse
  • chronic

Have you ever been pulled in so many directions at work, school or home that you eventually snap? This is bad stress and can be controlled by lessening our allostatic load.


Allostatic load 

The cumulative total of stuff that causes us stress mentally and physically. (Precision Nutrtion) 

Here is a good scenario of a large allostatic load:

Your drive to work in traffic, get a flat tire, now you are late for a very important meeting, your significant other calls complaining about something pointless and your taxes are due by midnight. 

We have all been there! If you haven’t already snapped it won’t take much more for it to happen.

Allostatic load can also be related to training sessions, check out the chart…



What to do now…

It is important to have enough good stress to stay motivated but not so much to were we “freak out”. You need to find a sweet spot or optimal zone were you only benefit from good stress. This is different for everyone because we all have different allostatic loads.

To manage stress: 

  • try and balance life demands, exercise, nutrition and workload
  • make responsibilites goal-oriented, achieve small challenges to reach the overall goal
  • create a routine
  • know how much stress you can take

To manage allostatic load:

  • get sunshine
  • breathing techniques
  • exercise and nutrition
  • putting aside a time everyday for yourself
  • reading an interesting book or article
  • laugh regularly

By Krista Scott-Dixon and Brian St. Pierre

You Can Change Your Brain’s Genetic Destiny

This blog post will give you an eye-opening reason to continue or start your F.A.S. Training sessions…


Being healthy is awesome and so is improving your body image but what about your brain?! You wouldn’t be able to do any of these without a healthy functioning brain.


Before we get into this topic read this definition…


Neuroplasticity: The brain’s ability to reorganize itself by forming new neural connections throughout life. Neuroplasticity allows the neurons (nerve cells) in the brain to compensate for injury and disease and to adjust their activities in response to new situations or to changes in their environment. (


It’s basically an umbrella term that defines how the brain learns new things, creates behaviors, stores memories and reacts to physiological demands and stress.


How does this affect you and me?


We are going to be discussing the voluntary physiological stress we create in order to improve physical performance. Wait until you see how training can improve your memory.


One study found that one 20-minute weight training session improved memory.In a year-long study, individuals who exercised were actually growing and expanding their brain’s memory center one to two percent per year, whereas typically that center would have continued to decline in size. Strength training, especially high intensity interval training (HIIT) is especially beneficial for boosting long-term memory and reducing your risk for dementia.





The Study

In 2006, Col­combe and col­leagues ran­domly assigned 59 older adults to either a car­dio­vas­cu­lar exer­cise group, or a non­aer­o­bic exer­cise con­trol group (stretch­ing and ton­ing exer­cise). Par­tic­i­pants exer­cised 3 hours per week for 6 months.

Col­combe et al. scanned the par­tic­i­pants’ brains before and after the train­ing period.



After 6 months, the brain vol­ume of the aer­o­bic exer­cis­ing group increased in sev­eral areas com­pared to the other group. Vol­ume increase occurred prin­ci­pally in frontal and tem­po­ral areas of the brain involved in exec­u­tive con­trol and mem­ory processes.



The authors do not know what under­ly­ing cel­lu­lar changes might have caused these vol­ume changes. How­ever they sus­pect, based on ani­mal research, that vol­ume changes may be due to an increased num­ber of blood ves­sels and an increased num­ber of con­nec­tions between neurons.

Any given gene is not in a static “on” or “off” position. You may be a carrier of a gene that never gets expressed, simply because you never supply the required environment to turn it on.


Most Important Take Home Message

As neurologist David Perlmutter explains:

“We interact with our genome every moment of our lives, and we can do so very, very positively. Keeping your blood sugar low is very positive in terms of allowing the genes to express reduced inflammation, which increase the production of life-giving antioxidants. So that’s rule number one: You can change your genetic destiny. Rule number two: you can change your genetic destiny to grow new brain cells, specifically in the hippocampus… 

Your brain’s memory center regenerates. You are constantly growing new brain cells into your 50s, 60s, 80s, and 90s – throughout your lifetime – through a process called neurogenesis. That said, these two ideas come together because you can turn on your genes through lifestyle choices that enhance neurogenesis and that enhance regrowth of cells and expansion of your brain’s memory center. Researchers have demonstrated that there are factors under our control that can make that happen.”


Want To Learn More?

The Brain That Changes Itself: Stories of Personal Triumph from the Frontiers of Brain Sciencedescribes numer­ous exam­ples of brain shifts. In one of them, a sur­geon in his 50s suf­fers a stroke and his left arm becomes par­a­lyzed. Dur­ing his reha­bil­i­ta­tion, his good arm and hand are immo­bi­lized, and he is set to clean­ing tables. The task is at first impos­si­ble. Then slowly the bad arm remem­bers how to move. He learns to write again, to play ten­nis again: the func­tions of the brain areas killed in the stroke have trans­ferred them­selves to healthy regions! The brain com­pen­sates for dam­age by reor­ga­niz­ing and form­ing new con­nec­tions between intact neu­rons. In order to recon­nect, the neu­rons need to be stim­u­lated through activity.


Dr. Frank Welling
Founder of F.A.S. Training Inc.
DC CSCS 50 years old is a Doctor of Chiropractic and Certified Strength and Conditioning Specialist. Dr. Welling has summited Mount Kilimanjaro (19,340 feet). He raised over $40,000 for Make a Wish Foundation and Wounded Warrior Project. He has competed in Rev3 26hour Adventure Race, Northface Challenge 50k, marathon, and half marathons. He has completed a 70.3 Ironman and numerous sprint triathlons. He trekked Mt. Elbert (14,439), Colorado in December during a blizzard. He has a Brown Belt in Russian Sambo, Blue Belt in Brazilian Ju Jitsu. He is a silver medalist in NAGA. He has more than 20 years of experience in fitness training.


J Gerontol A Biol Sci Med Sci. 2006 Nov;61(11):1166-70.

Aerobic exercise training increases brain volume in aging humans.

Colcombe SJ1Erickson KIScalf PEKim JSPrakash RMcAuley EElavsky SMarquez DXHu LKramer AF

Embrace The Pain

“Pain is always a signal that your body is trying to get your brain to pay attention to something. The trick is to distinguish between pain that’s dangerous and pain that just comes with pushing your body to the limit.” 

-Carrie Cheadle, a sports psychologist and author of On Top of Your Game

F.A.S. Training

Change your perception of pain to increase your tolerance using these mental tools. 

Accept the pain. Stop avoiding it or fearing it – accept that it’s part of training and it only lasts a moment. Write a list of things you hate and love about training. Look at the two sides and ask yourself if you can accept the things you hate for the things you love.

Have a specific goal. It’s worth saying that you want to get into shape or lose weight but it’s important to be specific goal. Make a list of small goals that will get you to the final goal.

Relax! Psychological tension leads to muscular tension. Notice your posture when your nervous or stressed, there are major muscle group that stay flexed and tense. Find a mantra that helps you to relax or have a pre-training ritual.

Plan your response to critical moments. Think of parts of your training that might not go perfectly such as certain exercise or routines and plan a behavior around that moment.


J.P. Van Alstyne
Head Strength Coach at F.A.S. Training Inc.
J.P. has his Bachelor of Science degree from University of Rhode Island where he primarily focused on exercise science and sports nutrition. He is also a Certified Strength and Conditioning Specialist by The National Strength and Conditioning Association. His athletic background ranges from high school track and field to collegiate rugby where he was the URI Men’s Rugby Captain.

He has trained many different clients ranging from youth athletes, Division 1 athletes, amputees, military personnel and fitness enthusiasts. He has mentored under Dr. Frank Welling training philosophies at F.A.S. Training Inc. and now is full-time strength coach. He has also shadowed physical therapists and has been to multiple seminars to stay in touch with the evolving fitness industry. His main goal in training others is to give them an advantage among others in work capacity, mental toughness, nutrition and how to apply it to every aspect of life.

J.P. strongly believes that knowledge is gained from experience and to truly master something you must live it. Living by this code he has competed in multiple races such as The Toughmudder, Spartan Beast, GoRuck Challenge, 50 Mile Gore-Tex North Face Endurance Trail Run, Rev3 26hour Adventure Race in the Shenandoah Mountains, NYC East River Swim and trekked Mt. Elbert (14,439), Colorado in December during a blizzard.


Jene Shaw. “Embrace The Pain” Trathlete Magazine October 2015: 28. 

Top 10 Best Nutrition & Fitness Books

I am committed to giving ideas and thoughts to everyone. I have been in the fitness industry for over 20 years. I want to share practical ideas that you can incorporate into your life to make you you healthier, happier and more productive. 

“The best thing a human being can do is to help another human being know more.”

-Charles Munger 

 In case you are wondering who he is check out his book.


Poor Charlie’s Almanack: The Wit and Wisdom of Charles T. Munger, Expanded Third Edition


Starting Strength, 3rd edition


Unbeatable Mind: Forge Resiliency and Mental Toughness to Succeed at an Elite Level


Spartan Up!: A Take-No-Prisoners Guide to Overcoming Obstacles and Achieving Peak

Performance in Life


The Bulletproof Diet: Lose up to a Pound a Day, Reclaim Energy and Focus, Upgrade Your Life


Scrawny to Brawny: The Complete Guide to Building Muscle the Natural Way


Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program


Men’s Health Muscle: The World’s Most Complete Guide to Building Your Body


The Black Book of Training Secrets: Enhanced Edition


Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance


You can find yourself at a crossroads in any area of your life.  It happens to all of us at some point.  It is something inside of us that speaks to us that says “It says it’s time to change.”  It is a challenge to leave something that is known and go into the fear of the uncertainty.  It takes courage to take the road less traveled, it will uncover your true potential. It is an opportunity to ask and explore your next level.  During training there is at some point you will find yourself at a crossroad.Dig deep,try a little harder,and get that extra rep trust me it’ll be worth it.
A nice poem by Robert Frost “The Road Not Taken” summarizes this point

Photo courtesy of Ash Morgan

Photo courtesy of Ash Morgan


What’s With All The Jump Rope?

Jumping rope should be the most consistent component to all training programs. If you walk into a training facility and notice that everyone is jumping rope like Ali then your probably at the right place. Rope work, as we like to call it, produces some of the most important physical and mental attributes such as:

Improved foot speed

Improved cardio efficiency

Improved balance

Improved Posture

Increase work capacity (next week we will explain this)

Enhanced motor skills

Improved lower body joint integrity

Reduction of body fat

Timing and Focus


Cool fact from Buddy Lee:

Jump rope for 10 minutes at the rate of 120 turns/min. burns 120 calories (based on a 150lb. person) and provides the same cardiovascular fitness as:

Swimming 12 minutes

Running 1 mile in 12 minutes

Tennis 2 sets

Jogging 30 minutes

Movement of the Week – Rotational Med Ball Slams

Similar to OH Med Ball Slam, this exercise is excellent for core and functional strength. It has an emphasis on rotatory stability/strength and can also be used help activate an athlete’s core during movement preparation. Athlete’s that are involved in sports such as, Baseball, Hockey and Basketball can benefit by performing this exercise in a conditioning program.



How to execute: 

  • Choose a hip to start from, simultaneously raise the ball overhead to the opposite while pivoting your foot.
  • Make sure to raise the ball as high as possible, keep your opposite foot pointed forward.
  • Once the ball is completely overhead violently throw the ball down using  your hips, arms and core.
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