Training for high stress levels..

Point Rock NY

Its not a secret many people live very stressful lives, whether it be a job, relationship, financial, kids, etc...We can generally tell an individuals stress level by their body fat score at their umbilical as that is where fat likes to store if the body is stressed. Many people are not aware of their stress levels due to them simply adjusting through time to the stress. This can be fixed with lifestyle consultations and coaching. BUT in most cases clients still want to workout, and that is ok if done right. If done wrong, you are making the situation MUCH worse over time. Some stuff to consider the next time you workout. What is your current stress level? Umbilical score- within the healthy range? Is your program aerobic based, anaerobic, or weightlifting based? How long are your workouts? How much rest b/t workouts? Is your program helping or hurting your stress levels? (this is tested through bi-weekly bf comps).
Just some stuff to think about on this beautiful holiday weekend!
Enjoy....

The passing of a good friend...

May 16th a great family friend, Charlie Zuis passed away. Charlie wrote this prior to his death and I felt it was appropriate to share with everyone...

As I stumble though this life,
help me to create more laughter than tears,
dispense more cheer than gloom,
spread more cheer than despair.
Never let me become so indifferent,
that I will fail to see the wonders in the eyes of a child,
or the twinkle in the eyes of the aged.
Never let me forget that my total effort is to cheer people,
make them happy, and forget momentarily,
all the unpleasantness in their lives.
And in my final moment,
may I hear you whisper:
"When you made My people smile,
you made me smile."

Rest in peace Charlie.

Those competing this weekend....

New tee from an OPT client...

A message from our Coach...

best of luck to everyone this weekend.

we all started somewhere - this is an old Nasty Girls workout of mine; its dark there b/c its 4 AM, I was incredulous in my desire to become something for myself, to prove it to ME, no one else; you have put the work in, we all have, believe in that and you shall be rewarded!

when it comes time, and it will, to choose one path or the other, choose the path that a Big Dawg would take - full effort, full victory - as we'll all be cheering for you a thousand strong from afar



GOOD LUCK DAWGS!!!

Workout day 2

Warmup with a 5-10 min easy jog, or jump rope, fast walking or some jumping jacks with some shoulder rotations and trunk twists, get the blood flowing.
+
A1 Lunge at 3010 10/leg x 3 (rest 60 sec)keep chest up, drive off heel with front foot, torso vertical.

A2 Pushup negatives at 3010 6-8 reps x 3 (rest 60 sec) take 3 seconds to lower yourself, then get back to the starting position the easiest way posible and repeat

A3 Hip extension single leg at 1013 6-8/leg x 3 (rest 60 sec) try to keep that pelvis flat, and the glute whose leg is on the floor should be flexed the entire time. take 1 second to lower, 0 rest at bottom, 1 second up and hold non working leg out for 3 seconds then lower...
http://www.youtube.com/watch?v=WQwpw0-gLdU

A4 Side bridge 30 sec per side x 3 (rest 60 sec). you can do these from your feet or knees.
http://www.youtube.com/watch?v=_6vjo5yFo1U&feature=related

Nutrition:
your water intake per day should be a MINIMUM of 1/2 your bodyweight in Ounces.
example 100lb person would need a minimum of 50oz of pure water per day.
Water intake is extremely important, but the only thing you need to know is make sure you are drinking enough!!!

Workout series Phase 1

"Helping individuals everyday become happier and healthier"

Numerous individuals are looking for a basic workout program and are unsure where to jump in. The next 6-8 weeks im going to be providing a free program designed around general health and fitness. This taken into consideration you have to understand, a proper assessment consultation has not been completed on you, so this may not be a program you want to experiment with. This program may be extremely easy or hard for you. EVERYONE is different in regards to goals, training age, body composition, injuries, assessment results, equipment available etc etc...the only way to ensure a proper program is written for you is to have your coach individually design a program for you.
Moving forward this program will contain 3 workouts per week, all under 45 min long. There is a specfic way to read how I write programs so pay attention.
Lunges 3010 10 x 3 (rest 1 min)
The following exercise is a lunge and the (3) is you lowering yourself down to the ground for 3 sec, the (0) is the amount of time spent at the bottom of the exercise, the (1) is the amount of time spent standing up, and the (0) is time spent resting at the top of the rep. So think, lowering, bottom, up, top. the next number is the reps and then sets completed.
If exercises are written as such...
A1
A2
A3
You will complete the exercise at A1, rest, then move to A2, rest, then move to A3 then repeat for X number of sets.

If...
A1
B1
C1

You will complete all the sets at A with the prescribed rest time, then when complete move on to B, then C etc...
You will find workouts will repeat themselves (same exercises) but the rest, sets and tempo will vary making it a completely different workout.
I will also be providing free nutrition information that most of you will find helpful along your fitness journey.

Day 1

Warmup
walk/jog 5-10 min or complete 50 jumping jacks
Workout
A1 Air squat 3010 10-12 reps 3 sets (rest 1 min)
A2 Pushup 1010 6-8 reps 3 sets (rest 1 min) - these can be done on knees or with hands elevated on bench etc..
A3 Hip extention 3010 6-8 reps 3 sets (rest 1 min) http://www.youtube.com/watch?v=8kWa0cxPkPU
A4 Side bridge 30 sec/ side 3 sets (rest 1 min)

Nutrition:
Figure out how much water you drink per day. The water in juice etc doesnt count.

Tempo Training

Front squat at 4010 for 6 reps

Exercises done at specfic tempo has numerous benefits.
- Tension is critical for max strength development
- for max strength, highest speed possible on concentric
- slow speed= more metabolic adaptations
- easier to gain strength at slow speeds versus high speed
-variation in tempo is critical for long term strength development
- tempo creates control within the lift
- tempo allows athletes to work on a weak part of their lift
Ex: Shoulder press at 12X4- weak overhead position

TESTIMONIALS

Mike Babula
Occupation: Nursing student

I began working with Josh at the garage gym in January. Having been an active powerlifter for over a decade i was interested in expanding my horizons. Through a series of conversations with a coworker, Josh, I could see and hear his passion for strength and fitness and became interested in what he did. I attended a class and became hooked. Josh introduced me to olympic lifts, gymnastic movements, proper techniques and stretching that allows to me to actively pursue my potential. Josh and his programming have allowed me to live a more active, healthy conscious life. I see daily improvements in my energy levels, strength and overall well being. I attribute these to Josh's methodology and care for his clients. I would you recommend garage gym to anyone who has the heart, passion and willingness to achieve their potential in a community of like-minded individuals. If this doesn't describe you, stay at planet fitness and don't bother us.

John Bartholomeo Jr.
Personal Security Specialist

I had the ability to train with Josh during the spring of 2011 at the Garage Gym in his group classes. I continue to have Josh provide remote programming while I work in Iraq. With the help of Josh and his programming I have been able to have more goal oriented work outs. My cardiovascular endurance, strength and balance have all improved. Overall I feel better and look forward to each work out along with the challenge it will bring. I would recommend the Garage Gym as Josh is extremely knowledgeable in his trade and has an obvious passion for what he does.

Anthony Bersani
Construction Manager
I have been participating in Garage Gym group fitness classes and remote programming for roughly 8 weeks. My physical strength, body composition, eating habits, and confidence has increased tremendously over the past 8 weeks. I went from doing 0 pull-ups when I started, to completing 5 of them just this week. I lost 2 inches around my waist and my body fat composition has improved significantly over the past 8 weeks. With your remote programming, my eating habits have done a complete 360 which is evident in my body fat composition, as well as, my overall daily energy levels. I appreciate all the guidance you have given me, and look forward to continue working with you and getting stronger.

Brendan Cotter
Attorney
Garage Gym group fitness classes have helped me in a number of aspects. Coming in with a running background, the classes have significantly increased my running performance and endurance. The stretching workouts through Garage Gym have identified weaknesses in flexibility and targeted specific techniques to increase that flexibility.
From a health perspective, Garage Gym fitness classes have provided benefits as well. The classes and diet information have contributed to a better lifestyle by helping to combat job-related stress and generally making me feel better both physically and mentally.
At 31 I am by far in the best shape of my life, largely due to participation in Garage Gym. I would strongly recommend the fitness classes to anyone interested in achieving their fitness/health goals.

Ben Quilty
Financial Advisor
The group classes have allowed me to work along with others that are trying to obtain a high fitness level. This helps me to push hard to try and beat the guy, or girl, next to me and to get coaching from Josh at the same time. It's a great environment that has a lot of support to push yourself to your maximum physical capacity. The remote programming has helped me to get my diet "in check", which helps the efficiencies of my workouts and to gain results from what I'm working hard to obtain...a better heart rate, better sleeping and body composition. Also, while at the Garage Gym, Josh is able to pinpoint the areas I need extra work on, so in my remote program he develops workouts that focus on these weak points that help me to perform better at his Gym.

Jessica Lewis
New Hartford Teacher
The Garage Gym group fitness class has helped me greatly. Not only do I thoroughly enjoying going to the class and the great sense of community and support that is there, but I also have seen positive effects on my overall well-being. I have learned a lot about myself and like that every class is a new challenge. I have gotten stronger and am practicing better eating and sleeping habits as I become aware of healthier and more nutritious choices I can make. My resting heart beat is lower and most importantly, I feel more confident!

Fatigue based training vs training correctly

James and Mike, my coachs, but more importantly great people

Since 2005 I have been an athlete who was doing fatigue based training. I was training 5-6 days per week at 100% effort. Imagine doing Fran and Helen multiple times per week. This is what was instilled in me at a young age(full effort) and since my introduction to crossfit this is how i trained. It wasnt until the last year that I realized this can only happen for so long before the machine starts breaking down. I have suffered some nasty injuries and tough times as a result of this kind of immature training. Since my relationship with James and his CCP classes I've learned that this is NOT how you should be training. You have to balance your energy systems correctly (CP, ANG, AER), percentages of effort have to be prescribed appropriately and most importantly you have to listen to your body! We have a saying on the OPT blog that the 3 H's need to be in order if your program is prescribed right. Happy, Hunger, Horny. Are you positive, excited to train-learn, excited to start the next day, or are you snappy, and negative? Is your appetite consistent and are you feeling satisfied after each meal? Or are you having a hard time finishing your food, or major fluctuations in appetite? Do you think about sex and want sex, consistently? The first thing to go is your sex drive when you are over-training. Start becoming more aware of how you feel during and after training, your thoughts surrounding your training, your daily energy levels, and your mental outlook on each day. As you move forward in your journey of health and longevity, you will find that your training, nutrition and lifestyle all start to blend as one.

Learnings and success

Many memories at this place, this is where it all started...

I traveled down to Fairfield CT this past weekend and attended a program design cert hosted by Crossfit Performance. My Coach James Fitzgerald did an excellent job explaining to us the different energy systems, progression, tempo, reps, rest, sets, priorities within a design, and planning. I will never look at a workout the same way. What it comes down to is, you are either an athlete or wanna be athlete. If your workouts arent designed around a specific goal then your just chilling at the gym, which some people like. We have implemented the program assessment and some program design methods within the Garage Gym prior to attending this cert and our athletes have benefited tremendously. Brendan powercleaned an easy 135, and dead lifted an easy 215 last night at a BWT of 160. Jessie did 3 strict chinups (3 months ago couldnt do one). Mike, Jon, Lish, Ben, Anthony and others performance is reaching another level.
Is your workout a CP, ANG or aerobic based? Are you a balanced athlete? What are your priorities, and what are you doing to address them? What is your training age, jaguar or buffalo muscle fiber, are you training at certain %'s or going 100% (testing) all the time, how does your body composition score correlate to your current fitness program?(high umbilical and insulin sights are you doing too much aerobic activity and making that stuff worse?), are you doing high velocity movements before you can back squat your BWTx3 and perform 3 strict chins? I could go on forever.....I am obsessed with individual programming and the results people see from this. Next time you step into the gym...ask yourself...why?