Friday, May 3, 2013
Friend and fellow competitor Mizar.
Owner of MFO Training in Montreal
Guts versus Glory
We have all watched the sport highlights on tv, or amazing youtube videos, or witnessed a spectacular dunk at a basketball game. These are glory moments. What many never see is what goes on behind the scenes the other 99.9% of the time. It’s easy to get distracted and want to live the glory, you want that special moment where your covered in sweat and become victorious. What most never see is the 75 failed attempts at snatching 275lb in practice, coupled with numerous training drills throughout the week to nail that one lift. Then you see on youtube the next day an athlete hitting this lift with perfection, amazing sure, but what defines guts is the ability to stand up after failing the first 75 times. Fitness, sports and life for that matter is not about the glory moments, its about the guts you have to keep moving forward when it gets hard, you don’t quit, you reformulate and trudge forward. You never feel sorry for yourself, or make excuses, you simply learn, and live for another day. Choose guts before glory and the glory will follow.
Friday, April 26, 2013
I reached out to John over 15 months ago in regards to a professional alliance with Garage Gym. John's day job is a Sports Medicine Practitioner at Slocum Dickson and husband/father/ tri-athlete. 15 months ago my intentions where to find a progressive practitioner that believes in preventative health care and also believes in customized fitness/nutrition and lifestyle programs that aids in his clients increasing performance and healing properly. I also wanted to have a reliable, knowledgeable, professional that I could send GG clients too in the event that they needed an injury treated, soft tissue work, pre existing injuries etc... Needless to say this connection worked extremely well for both of us. Unfortunately for GG, John and his family will be moving to Maine where he will be pursuing his career in the sports medicine field in a new position that he is extremely excited to start. With that being said even though we are sad John will be leaving the GG community we are thrilled to continue are professional relationship with him and will be communicating in regards to remote programming services for his potential clients and of course future business ideas.
Johns Highlights at Garage Gym
Assessment February 2012
Dumbbell split squat 3 reps at body weight
2000m row 9:01
0 chin ups- never was able to do chin ups as a kid
Side bridge :40 sec/side
500m row 136.9 on floor for 10 min after
Back squat 45# bar due to flexibility and R hip flexor surgury in 2011
Maximum Aerobic function test- 1 mile run at 150HR time = 11:34
Dumbbell split squat 35#/hand for 8 reps at 30X0 tempo
2000m row 8:01 ( we re-tested this 8 weeks after he started, did not have time to re-test before he left)
8 chin ups at body weight
1 weighted chin up at 30lbs
Side bridge 90 sec/side
500m row 130.9 (walked this off, short recovery time)
Back squat 230lb for 3 reps- yes you read that right, ass to grass depth
5000m row 19:38 157.8 avg. (take note, this average is faster than Johns first 2000m row)
Row 500m rest 2 min x 8 average 1:43.5
Maximum Aerobic Function test 1 mile run at 150HR time= 9:57
Reduced body weight 12 lbs from assessment starting weight
The results speak for themselves but what those need to understand that are reading this is John is a very committed individual. He works 50+ hours a week, has 2 children, and is a very active volunteer in the community with that said John rarely missed his sessions, and when he did he completed a workout at home. If he was on vacation, he worked out. He was strict with his nutrition also which he understood was a main component to his success. Just a few months ago they introduced their 2nd child into this world, and John still remained focused even though his sleep was lacking. John trained hard for 14 months while at GG and he's left his fair share of sweat on our gym floor. Full effort = full victory.
Discover your potential at Garage Gym
Thursday, April 11, 2013
April 15th, Garage Gym Old School kicks off its first EVER Revolutionary Boot Camp!!
Spots are filling fast but there is still time to reserve your spot!
Summer is less than 10 weeks away.
Garage Gym has the secrets to helping you achieve the results you have been dreaming of.
Are you going to sit on the sidelines or are you going to take the leap and jump into the game?
You have 2 choices. Same old boring routine with no results or Garage Gym results?
The choice is yours....
Over 90 active clients have chosen GG as their secret weapon.
What are you waiting for?
Yoga starts May 2nd, space is limited!
Email GarageGymLLC@gmail.com to reserve your spot!
Wednesday, March 6, 2013
Rachel, Alicia and Melissa before the Old Forge color run.
Garage Gym has joined forces with 20 year Boilermaker veteran Tammy Alcott and is offering an exclusive Boilermaker Training Program for those interested in completing their first Boilermaker, improve on their current time or an individual looking to have the support and community to make training fun and exciting.
Our goal is to provide a training structure through educating our clients around program design, flexibility, proper running form, nutrition, strength and community.
The knowledge you will take away from this comprehensive program will lend itself nicely to overall health and other areas of fitness.
A nutrition PowerPoint presentation by Josh Lewis will be available to all clients via an exclusive "members only" link. The topics discussed with this presentation include...
- What is a macronutrient
- Glycemic index and its role with fat burning
- Insulin a critical hormone that promotes life but also fatigue and weight gain and how you can control it
- Josh's top 3 foods and how they can increase your energy levels, and improve digestion
- A basic layout of 1 day of eating for fat loss
- A basic layout of 1 day of eating for performance (if your body fat levels are in check)
- Sleep and its affect on your body
- Emotions around food and why
- Why low calorie doesn't work
- Josh's list of must avoid foods and why
- And much much more
Garage Gym Instructor Lisa Coleman will be running a private boilermaker training group 1x/wk boot camp at Garage Gym Old School in Oriskany Falls starting April 20th.
This program will be designed to increase your strength levels, work on imbalances which lead to injury, core strength and flexibility.
Dr Darrack Bush from Bush Chiropractic will be hosting a 2 hour LIVE stretching seminar at Garage Gym Old School, date TBA.
Darrack works with hundreds of individuals from Central NY, beginner to elite athletes. He will present state of the art stretching and mobility techniques to help with everyday aches and pains, increase performance and injury prevention.
Tammy Alcott will be meeting with individuals 1x/wk to run a local route.
Meeting place will vary- groups will be divided into beginner and advanced starting 3/16. Running with a group is not only fun, but is also motivating to complete a challenging course with fellow friends and community members.
Josh Lewis and Tammy Alcott will be video taping runner's form and working with groups of 15 on a Saturday TBA, in 1 hour intervals. All runners will have a chance to be video taped and review their form in slow motion. Improper running form not only slows you down, it also increases risk of injury, and makes running long term as a sport much more abusive on the body. Have you ever experienced knee pain, hip pain, or low back tightness while running? This opportunity should not be missed!
Josh Lewis will be writing an exclusive Program Design for beginner and advanced levels starting 3/16 via group email. Have you ever found yourself wondering what you should do for a workout? Did you know that long slow distance running may not be the quickest way to improve your aerobic capacity? No worries, you will have workouts emailed to you once a week, follow them to stay on track!
We will be hosting a community gathering 1 week before the big race in Oriskany Falls and will be watching a motivational movie, eating healthy snacks and getting ready for the race! This is an informal social gathering. RSVP is necessary.
Total package value = $965!
Your investment = $199
We are limiting participants to ensure quality and attention to all.
Number of Exclusive Boilermaker Training slots available = 50
Once these slots fill we will start a waiting list but do not wait!
There is no program in Central NY that provides the knowledge and value that this does!
Reserve your space TODAY!
Send us an email to GarageGymLLC@gmail.com or call us at 368-8492, leave your Name, phone number and email address.
Send us an email to GarageGymLLC@gmail.com or call us at 368-8492, leave your Name, phone number and email address.
Are you ready?
Josh Lewis and Tammy Alcott
Tuesday, February 26, 2013
Garage Gym is proud to announce that they will be expanding into its 2nd location April 15th, located in the old Oriskany Falls School band room.
Name: Garage Gym Old School
Mission: To educate individuals in a fun community based atmosphere through fitness, nutrition and lifestyle prescriptions enabling them to live a functional, energy filled life.
1400 square feet of space allows us to offer amazing programs that have never been offered at Garage Gym HQ due to space and parking limitations.
Conveniently located 5 min southeast of HQ, this location will be offering Old School Boot Camps, Yoga, a kids fitness program and Prime Fit for clients that are retirees or individuals looking for gentle but challenging group fitness.
HQ will remain the primary location for exclusive private and semi private sessions along with individual nutrition and lifestyle consultations.
Class sizes will be limited to ensure an extremely high quality service and attention to all individuals.
What makes HQ's offerings, Old School Boot Camp and your other group classes different from the others?
Simple - Our staff is has over 38 years combined experience, are highly trained in program design, no guessing or throwing random exercises on the whiteboard, understand the basic laws of exercise physiology, teach movements based on levels of abilities (not what a weekend instructor tells you to teach), have hundreds of hours "in the trenches" feeling what every kind of workout demands, and we educate all individuals on specific nutrition and lifestyle factors that are based on individuals needs, not a one size fits all approach.
We are lucky enough to have a large client base, and years of experience, that we understand exactly where you are starting from at any level and where you want to go.
If you are looking to meet others in a group atmosphere, sweat and learn how to eat and live correctly, then Old School is for you.
A common quote you will hear frequently at HQ is "you are only as successful as those individuals that you surround yourself with".
If you are looking to radiate with energy, motivation, confidence and strength, then you need to develop a "mastermind" group. Individuals who have the same goals and dreams as you.
Specific details coming shortly, respond to this email or post to be put on an exclusive first come, first serve list. Be the first to have an opportunity to reserve one of these limited spots!
Garage Gym will be opening its doors to its Oneida Location, located behind Lombardi Chiropractic Summer of 2013!
This facility will be working in 2 phases.
Phase 1- 1800 square feet with large lawn and parking for all
Phase 2- 3200 square feet allowing private, semi private or consultation/seminar sessions to be conducted during group classes.
Numerous programs including....
Primal Performance geared for the competitive athlete looking to compete or train in the sport of Crossfit
Exclusive private and semi private coaching
Exclusive private and semi private coaching
Program Design tailored for individuals who want to complete workouts on their own but want professional guidance along the way
Boot Camps, yoga, kids and more......
More to come on this location along with Old School Oriskany Falls shortly...
Garage Gym Team
Tuesday, January 29, 2013
We’re kicking off the New Year with our first 2013 client of the month, Kim Carrier! Kim has been a client of Alicia’s for almost 9 months and has been dedicated from day one, rarely missing a session, modifiying her food choices for her specific goals and body type, and staying on track with the big plan. She made a
commitment to care for her body and improve her health, and she has been VERY successful! While working out only 2-3 times a week, she has lost several inches, and lowered her body fat by 26%!! Her strength and flexibility have skyrocketed, with her most proud physical feat being the ability to do push-ups again. Kim knows that fitness and nutrition are a life-long journey, that there are no quick fixes and its the clients responsibility to get the job done! Through patience, perseverance, positive energy, and evolving goals, Kim is on the road to success! She is a great example for all of our clients, and we look forward
to the New Year of crushing goals, and challenges. Onwards and upwards!
Garage Gym attracts and works with individuals who value life long health and who put a high priority on the importance around building a lifestyle suited to help them build their dream life.
Which person are you? The woulda, coulda, shoulda, or I DID IT, AND THERE IS NO LOOKING BACK!! :)
Thursday, January 24, 2013
Do you live a limited fearful life or are you ready to break free?
Have you ever thought, what is it that is stopping me from doing what I truly love?
Working with clients and just having normal conversation I can tell where they get excited, where they light up and what motivates them. Many people have no idea what their passion is even though it is right in front of their eyes.
What stops people from living life to the fullest?
Why not venture out and start an adventure?
With that said, there is 3 things that are needed for success.
1) Desire and Dreams
3) Detailed Plans
4) A Mastermind Group
I see people stay in jobs and professions for 30+ years only to work for a pension, health benefits and retirement, only wishing the Fridays would come around faster. Let me tell you, I consult with numerous individuals who have "made it", who worked hard for retirement to only find within the first week of freedom that they are empty.
I also see people who think they are working in their passion but deep inside are not.
I realized at an early age, through discussions with various mentors and a large amount of observation that I am only going to live a life that is built around what I value and enjoy doing. People thought I was crazy leaving a few great jobs with awesome retirements, benefits etc, but that's not how I want to look back on my life. I want to look back on my life as one that I followed my passion.
Your values define who you are, what makes you tick, its your job to become aware of them and build your life around them. Wealth follows all who live according to their values and want to provide a personal service to others.
Remove all limiting beliefs that you have, whether its your parents advice, what society deems as the correct path, or what the scared voice inside your head says.
Where most fail is when it comes to goal setting, detailed plans and long term visions.
Ask yourself, what long term plans in life do I have? I get many blank stares with this question.
Have you ever compared where you are now to where you were 10 years ago? Scary for some, amazing for others.
What can you learn from the past, and what do you have in place for the future. Detailed plans, not just "I want this or that", PLANS.
Finding yourself comes through operating and maintaining a healthy body and mind. A toxic sick body is only concerned with survival and is unable to achieve true consciousness and clarity around achieving greatness.
Have you ever noticed those that give give give, never have time for themselves end up being less than sufficient at helping others and in many cases become sick themselves needing the help of others?
Put yourself first, treat your body with respect, and others around you will benefit more than ever.