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Team Conditioning Systems:
"Working Hard But Still Having Fun"

Tuesday, January 9, 2001

By Vincent Lewis
SJSports Staff Writer

Just recently a news report was published on television stating that Philadelphia drop from first place to third place on the most overweight city in our country. People are realizing that in order to loss those unwanted pounds you have to work at it. The city has provided more avenues for Philadelphians to exercise and eat right. Well South Jersey's own Gregory "Graig" White continues to work with athletes of all ages helping them achieve their goals in a fun way. Knowing that most of us want to lose weight, find it difficult to make the time to lose the weight. Well with Mr. White's tactics, he creates an environment which allows you to have a good time losing the weight.

By Edward H. Hill, IV

Having Graig White as my strength and conditioning coach has been one of the best decisions of my life. Graig's ability to adapt to the person that he is working with because apparent when you see how quickly you begin to receive results. My goal was to get from 230lbs. to 185lbs. within a year, but with the help of Graig I was able to get to my goal in only 3 months.

Graig is the perfect strength and conditioning coach because he listens to his clients to decide how to approach their weight program and the best part is that he makes the workout fun (yet still hard) because of his personality. Graig has increased my confidence to the point that I am running around 4.4 40 yard dash and vertical leap is well above 30 inches now I even have dreams of playing professional football again.

If you ever have an opportunity to have Graig White work with you do not pass it up because it will be the best experience of your life.

By William Allen, III

I am 37 years old. I grew up in a little town in Salem, New Jersey called, Mannington. I lived with both of my parents who are no deceased. There were 8 children totaled including me. I have four living sisters and 3 deceased brothers (around birth). My father was a "farm-hand" on a dairy from, and my mother was a housewife. I attended Mannington Township Elementary School in Salem County, Salem, New Jersey. My primary school years played little role if any in what would later become a passion for body building/condition training. Because we lived so far out in the "country" and my father worked all the time and my mother was inexperienced in driving, staying after school for any extra curricular activity especially athletic activities was virtually impossible.

Even in my high school years, it had always been my dream to play sports or to become an "Athletic Super Star" in some way. However it didn't appear to be in the cards for me. So, I would go home everyday after school and work on the farm. Working on the farm allowed me to build a muscular foundation for my body which in later years would prove to be beneficial. To my surprise it didn't take me long to develop muscles or strength. I realized that the more I lifted the stronger I was becoming. I would lift heavy "feed buckets" as though they were dumb bells, and carry buckets of grain on my shoulders from one end of the farm to the other, I would run up and down hills which seemed like hours at a time just to challenge my physical abilities. More and more I watched myself grow and develop.

However even with all of my childhood attempts to stay physically active and strong, I realized that at some point I would need more extensive training. I didn't have a very positive self image and lacked confidence in my self. I felt that no one else would find in value in me in order to help me train. I do believe that by growing up on the farm was truly my first real exposure to the world of weight training. Farming keep me in the best condition possible in my younger years.

In my early to mid-twenties I began to see myself in a different light with respect to weight-lifting. I joined a local YMCA and started training with some friends. One of those friends was Graig White who is now the "Director of Performance Enhancement" at Rutgers University in Camden, NJ. Graig saw great potential in my weight-lifting, and body building abilities that I didn't know existed. Graig created a work-out routine for me and give me good pointers on dieting, which still holds true today. I owe a lot to Graig White, he stuck by me every step of the way and didn't quit on me even when I wanted to throw in the whole entire house. Thanks Graig!

During this time in life all I wanted to do was lift and training. My schedule would not allow me to train as much as I would have liked, hence training was done whenever time permitted. By age 34 I was married and notice I began picking up unwanted pounds. This immediately prompted me to get back into the gym. Also, my wife and I began to purchase specific pieces of gym equipment for our home. The process of training my mind to get back in the work-out mode was difficult. I had put on 20 additional pounds and I was tried most of the time. When my wife gave me a subscription to "Flex Muscle Magazine" as a Christmas gift several years ago I knew it was time for me to stop feeling sorry for my situation and take control of my life.

At this point I joined the "John B. Campbell, Family & Fitness Center" in Salem, New Jersey. My god-son Gary, and I work-out 3 - 4 times a week not including the relax training I do at home in my gym. In the past 12-18 months I have literally seen my body go through a youthful transformation. I feel great as if I was 25 years old again. I do feel stronger now then ever before in life. I work as a Student Development Facilitator in a school district in Salem, New Jersey. I play several basketball games a week with the students and often times they are more out of breath then I am after the games were over. What a great feel!

Though I was never a obsess child or extremely over-weight, I do tend to be conscience of what I eat nowadays. I thank God for good health and strength daily, and take my Centrum daily. Because I have committed myself to good health and body conditioning I feel I am at the best physical condition of my life and I intend on getting better! Though the window of opportunity may have passed me by in the "Athletic Realm" on a professional level, my career goal now is to become a world class fashion model or a muscle magazine model.

I would like to take this opportunity to thank Rutgers University, and Mr. Graig White for this extremely opportunity for exposure. Thanks!

Photos by Art Redd

Do you have a fitness or conditioning question for Graig? Send it to If your question is used in an article, you will receive a free Team Conditioning Systems t-shirt.
For previous Winning Ways, visit Graig's Archives

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Team Conditioning Systems