Optimum Performance Training CCP/Crossfit Level 1 Certified Trainer
"A year from now you will wish you had started today"
Fitness: Is an evolving journey that follows a path of continued self-improvement through a balanced approach of learning, discipline, struggle and reflection. The body is a physical structure that needs to be treated with proper care allowing the mind to open its true self in discovering its purpose. Becoming comfortable with uncomfortable through physical and mental challenges leads to genuine growth as a human being providing the strength to achieve.
Russ came to me with the goals of increasing his strength levels as his primary goal and a secondary goal of competing in a Ironman September of 2012. When asked why these goals are important to him, he answered: he doesn't want to live an unhealthy life and needs a structured program to follow. Russ will be starting his journey at Garage Gym next week and we will be looking forward to highlighting his successes along the way. Welcome!
Guess what guys.....you can still enjoy deserts even when you are eating a clean balanced diet. This is one of my favorites...more to come
Brownies: 1 Cup raw Almond butter ( i use 50% peanut butter/50% raw almond butter) 1 egg 1/2 cup agave nectar (i use 1/4 cup agave and 1/4 cup grape seed oil) 1 TBS vanilla extract 1/4 cup cocoa powder 1/2 TSP salt 1/2 TSP baking soda Mix all ingredients Bake at 350 for 10-20 min, depending on how chewy you want them I can eat a whole pan, enjoy!!
David is a 16 year old from Clinton Central School. He started training under me in Feburary. Davids success at the Garage Gym has been amazing but has not come easy. David meets with me once a week and then completes two workouts written by me on his own at Hamilton College throughout the week. His strength levels have improved, nutritional habits improved as seen through body compositional changes and his energy levels are rising. Davids accomplishment I wanted to highlight was his 10 min max cals Airdyne test he completed today. His score of 180 is not one to go unnoticed. If anyone has had the pleasure to try the 10 min airdyne max cals test (aka 300FY), you would have a sound understanding of how impressive 180 cals is. I have put highschool football players and TRAINED athletes through this test and their scores range from 135-165. EXCELLENT JOB DAVID- I LOOK FORWARD TO YOUR CONTINUED SUCCESS.
My great sister Jessica, as she prepares for the Ride For Missing Children, 100 mile ride. Best friend and Garage Gym client Will Cotter getting some big air
This is a question I am throwing out there to everyone, there is no right or wrong answer to this: what is the purpose behind training, and eating healthy, is it even necessary? For some it may be as simple as: "I dont want to live a short life like my...." "I want to look really good naked" "I want to compete at this competition" OR answers may look like this: "I become more present and creative" "My job performance has increased" "I am more at peace with myself" "My awareness in life has changed"
YOU need to answer the WHY first, then the rest will fall into place. As time progresses your answers and feelings around this, may transcend into larger "bigger picture" views. I welcome thoughts on this topic.
The following clip is from the book Lights Out by TS Wiley
In the 1940s TV was rare. By the mid 1950s three in ten households were receiving visible radio waves. Even in the heyday of Nickelodeon derived programming, harried housewives only occasionally poisoned their families with tv dinners. Now the average family has 2 adults employed full time and eat out of the freezer case at least 4 nights a week. If thats the norm in a 2 parent family, imagine how rarely the average single parent household gets a good home cooked meal. Mom either picks up the kids at day care and they go out or she calls the babysitter to start boiling the water for the pasta. Its already at least 630 PM by the time dinner (pasta, juice, or low fat milk for the kids, plus bread and dessert) is ready. Mom needs a drink to just keep going and there still homework baths and quality time to accomplish. If mom cooks a real dinner for more than 2 of the recognized food groups, instead of feeding the next generation Cheerios or pasta, its even later. And if she does that, she needs 2 drinks. Now its at least 9:00, or 9:30 and she still hasnt had a minute to sit and stare after work. In the summer, this would actually be okay. But the scenario we're describing is during the school year which means "dark time" in nature, so this single parent family or working mother with a lazy or on the other hand, even harder working "absent" father will endure at least 5 maybe 7 extra hours of light in a 24 hour period day in and day out for 7 months out of "season" every year, year in and year out, decade after decade, until Mom gets breast cancer, her little girl has acne and is too fat to find her image in Vogue and Junior who is only 5'5 has asthma. If our imaginary dad is present he has clogged arteries, high blood pressure and high blood sugar. And how this all happens is a complete mystery to medical science.
This is not a secret to any of the clients at the Garage Gym. We are expanding our community every week and the results are unparalleled. Interested in living a life with more energy, health and awareness, then let us hear from you!!
Anthony came to me mid Feburary with the goal of becoming stronger and getting his Body compositional scores in the "healthy" range. This is what has been accomplished in the last 4 months through remote personal programming.
Feburary/ June
Chin ups- 0/ 8 Front Squat- Never done/ 185 x 1 Close grip bench- Never done/ 185 x 1 back squat- Never done/ 185 x 3 Deadlift- Never done/ 205 x 3 2000m row- 9:20/ 8:16 Dips- 3/ 10 60 sec row watts- 270/ 480
Overall bodyfat has dropped 25% !!!
Anthony Congrats on your success, we are just getting started!!
Happy birthday Rondax, 4 years of standing by my side through every workout Ive ever completed, 7 degrees or 4 AM he's there.
Power clean PR
Our army at the Garage Gym continues to grow each week and our athletes are setting new goals and consistently crushing them. We have guys deadlifting over 400+ lbs, all our male athletes are doing pullups, most of which have 10+. The aerobic base of these athletes has improved through multiple time domains through M.A.P and ANG training methods. Our females are doing pullups, with Jessie leading the way with 10 strict chinups in 4:00 min. They are also deadlifting there bodyweight, some for multiple reps. Putting performance to the side, each one of our clients is seeing monthly improvements with bodyfat composition through improved nutritional profiles and proper training plans. At the Garage Gym we teach the 3 main pillars, Nutrition, Training and Lifestyle. That is why ALL of our clients are successful here. Stew, Russ, Will and Charlie, welcome to the family.
Garage Gym is in the process of organizing the first annual Garage Gym Games. Date to be announced shortly. Come enjoy a day full of multiple events, some good food, and meet others that have a passion for fitness. Will you be ready?
In regards to my general fitness program that I promised all of you, I have found that it is impossible to write a program for the "general" population without a proper assessment and/or goals, along with numerous other things. If you planned on following that program, shoot me an email, ill help ya out.
Current books Im reading- Found Money Born to Run Everyday Paleo(cookbook)
My training is currently in the off-season. I am focusing my workouts primarily on weightlifting, mainly CP energy system. Every 3-4 workouts I am hitting an anaerobic based workout to keep my lungs somewhat up to par. I have doubled my carb intake, mainly brown rice based products(gluten free), sweet potatoes and fruit, with the goal of gaining 5-10lb of lean mass. I have set 3 pr's in the last 2 weeks. Deadlift 1 RM, Weighted supinated chin and power clean triple. I attribute this to proper programming, allowing my adrenals to recover from a crazy sectional season and staying away from aerobic based training.
Our individual based programming has seen a significant increase in the last month with our athletes taking advantage of a structured program centered around their individualized goals and needs. Are you tired of wondering what to do next at the gym? And finding it hard to focus on your goals? Let us know how we can help you.
Thats it for now...any suggestions, comments or want to drop us an email, feel free!
My wife and I are proud owners of Garage Gym! We believe that a solid foundation in exercise, nutrition and lifestyle factors is key to a happy, energetic filled life. We operate our brand new 1000 square foot facility in our backyard providing our clients a comfortable "at home" setting to workout in. Our group classes are small(6) allowing each client to recieve proper attention during and after workouts. Our private one on one clients are extrememly successful and our results speak for themselves. Our passion in training and nutrition has led us on this path to assist others in all their fitness and nutrition goals, come join us!
