Strength Training and Diabetes

I came across a good article written on the benefits of a proper individualized strength training program and its effects on diabetes.
Source: http://www.unm.edu/~lkravitz/Article%20folder/diabetes.html


Introduction
The incidence of diabetes mellitus, a metabolic disease, is a growing problem in the
American population. To date, 16 million Americans have diabetes, either known or unknown, with 1,700 new cases being diagnosed everyday (Nieman 1998). Diabetes has been linked to the development of a variety of diseases including heart disease, stroke, peripheral vascular disease, and neurological disorders. The cause of death in individuals with diabetes is not the disorder itself, but from the diseases associated with it, most notably heart disease. Diabetes is classified into two categories: Type I and Type II. Typically, Type I diabetes occurs in younger individuals (not always!) and comprises approximately 10% of all diabetic cases. Thereby, 90% of the cases are Type II, which is most common in older individuals.

Strength training research and guidelines for diabetics
The major benefits of resistance training in individuals with diabetes are: 1) improved blood cholesterol profiles, 2) increased heart function, 3) decreased blood pressure, 4) improved insulin sensitivity and blood glucose control, 5) improved muscular strength, power, and endurance, and 6) increased bone strength (Soukup et al. 1994).

Two fairly recent studies by Eriksson and colleagues (1997) and Ishii and colleagues (1998) illustrate the benefits of strength training in the management of diabetes. In the study by Eriksson, eight participants who had Type II diabetes completed a 3-month progressive resistance program that consisted of two days a week of circuit weight training. One set of 15-20 reps was completed at each station with a 30-sec rest between stations. A variety of upper- and lower-body muscle groups were challenged. The researchers found that circuit weight training was responsible for improvements in blood glucose level control and that these improvements were significantly related to training-induced muscle hypertrophy. This study also showed that increases in muscle mass from strength training are important in the management of diabetes, as well as decreasing the risk for developing complications associated with diabetes.

In the study by Ishii and colleagues (1998), 17 individuals with Type II diabetes were placed into two groups: a strength-training group and sedentary control group. The training group participants were instructed to train five times per week for 4-6 weeks at workloads corresponding to 40-50% of their 1 rep max. Two sets of 10 repetitions for upper body muscles and two sets of 20 repetitions for lower body muscles were done using the following exercises: arm curl, military press, bench press, squats, knee extensions, heel raises, back extensions, and bent knee sit-up. The researchers reported that the rate of blood glucose entry into the working muscles increased after training. This study demonstrates that moderate-intensity, high volume training improved insulin sensitivity by 48% in these individuals.

Frequency of strength training. Having your client strength train at least two days per week is appropriate in order to see beneficial results from the type of exercise, as shown in the study by Eriksson and colleagues

Summary
The main goal of the treatment of diabetes is to achieve good blood glucose control and avoid complications related to high blood glucose (Eriksson et al. 1997). Since exercise has an insulin-like effect on blood glucose levels, exercise should be considered as an adjunct to the medical management of diabetes. Strength training (when done correctly) has been shown to provide a safe and effective way to control blood glucose, increase strength, and improve the quality of life in individuals with diabetes.

WHAT IS THE GARAGE GYM?

Due to our recent Clinton mailing and next weeks front page article in the Waterville Times, I figured this would be the proper time to post a brief summary of what the Garage Gym is, our mission, vision, services and who we feel would benefit from what we offer.

My name is Joshua Lewis and I am a 2001 Waterville High School graduate, and 2005 Utica College graduate. My wife Alicia, is a 2002 Waterville High School graduate, and a SUNY Tech and St Elizabeth's College of Nursing graduate. I have been involved in sports and physical activity since I could walk and have always had a passion for competition, no matter what sport. I played a variety of sports throughout high school and intramurals in college. In 2005, I was introduced to a program through my Brazilian Jui Jitsu team in Syracuse that really sparked my interest, called CrossFit. I became highly involved with training for a variety of competitions. As my level of fitness increased I became passionate with teaching others how to improve their fitness levels, through proper training methods, and nutrition. Through CrossFit, I was introduced to James Fitzgerald, OPT Calgary in 2006 and throughout the last 5 years our mentor-student relationship has brought me to where I am today. I have completed 3 OPT CCP training certification classes along with my CrossFit Level 1 Certification.

For years I have had a vision of helping others change their lives and helping them self improve, whether through physical activity, nutrition or lifestyle factors. I have spent the last 6 years of my life, reading, researching, experimenting, talking, traveling and investing into my knowledge surrounding "human performance." I have competed in a wide array of fitness challenges, from CrossFit Games to Empire State Games to Tough Mudders and everything in between.

The Garage Gym was built in November 2010, just 30 feet behind our new home on Knoxboro Road in Oriskany Falls. It is an extremely private and comfortable setting, with just the birds chirping in the nearby trees. We opened our doors to family and friends in January 2011 and have grown at a much faster rate than we anticipated through word of mouth referrals.

At the Garage Gym we believe each client should enjoy a life of health, energy, strength and knowledge created through a solid foundation of proper individualized training, nutrition and lifestyle education. All our clients have a free consultation where we discuss goals, expectations and concerns, and then schedule our assessment for our next appointment. The assessment is a comfortable one-on-one setting where we put clients through movement screening and have them demonstrate specific exercises. There is a lot of education and discussion around why and what they are doing. From there, a client will start their customized program, whether it is one-on-one training, semi private training, remote programming or group class.

We offer private 1:1 training, semi private group training, remote programming, group classes, and nutrition/lifestyle consultations. We train clients for a variety of goals including functional health and well being, specific sports, running events, weightlifting events, CrossFit, and others. We specialize in individualized training and custom based programming. Our client goals range from improving their everyday functional movements, i.e.: squatting, standing, lifting, running their first 5k, higher energy levels, weight loss, completing a pull-up, all the way to a triathlon and other major sporting events. Our group classes are for those individuals with an athletic background looking for a high pace challenging class. Remote programming are for clients who have a solid background in fitness and are looking to complete a structured fitness program at their own facility tailored around their personal goals.

Our vision at the Garage Gym is to educate clients to become healthier, which leads to a larger, more fulfilling life. We are building a community of people who are supportive of each other, enjoy health and fitness, are looking to continually self improve, enjoy setting attainable goals, and are committed. We believe in fair/clean farming practices and the importance of eating real whole food and what results from that. My wife and I smile each day watching our clients grow, reading emails they send us of their accomplishments and we are extremely excited with where our "army" is headed. Our clients range from 16-60, male-female, beginner to elite, from Iraq to Marcy to Syracuse. We accept anyone who is looking to make a change, open to learning and committed.

Knowing where your food comes from!

An article my wife pointed out to me from Mary Janes Farm magazine last night.
"Monsanto (watch movie food inc) has long reported that its genetically modified Bt corn (now present in virtually all non organic corn) is safe for humans because the toxin in it that kills insects cannot survive the human digestive system. But a new Canadian study published in Reproductive Toxicology reports that, in blood samples of 39 pregnant woman who ate conventional diets, 93 percent of the woman and 80% of their fetuses had the toxin in their systems".

Shocking? Shouldnt be....know where your food comes from, and eat organic when possible.
Eatwild.com or contact me, i have a great producer in the clinton area that has GREAT prices.

Lifestyle tip...

What are you willing to sacrifice in order to get to where you NEED to be?



We all know those people in our lives, whether it be family members, friends, co-workers etc that continually complain about something. "Its too hot, gas prices are too high, my back hurts, etc..". These people are called energy suckers. I want you to TOTALLY eliminate those people from your lives...haha obviously joking here, wow lighten up people. In reality we will always have individuals like this to deal with, thats life. BUT we can modify a few things that will benefit your well being.
1) you have to be aware of what an energy sucker is
2) You have to realize when they are draining your energy through complaining/whining.
3) Become aware of how you feel during and/or after your conversation with them
4) Co-workers- these people you can avoid in some cases, or at least limit contact with them. Stick to those that enjoy life, talk positive.
5) Family and friends- Once these people get rolling on a negative topic, attempt to change the subject with an open ended question that will result in a positive answer..Ex: What do you think about this 5 day stretch of sun, great huh?
6) Turn the news off! If its that important your family will tell you about it

This is SO important in keeping the right frame of mind which is needed if you plan on moving forward in your life in a positive direction and always looking to continually improve!

Enjoy!

Ropes course? No problem for Garage Gym client..

Jessie- Garage Gym client 7 months - I recently went to the Adirondack Extreme Ropes Course and it was a lot of fun. I was happy to complete all five of the courses, including the last one which was definitely a challenge. Reflecting on this experience helped me see the growth in my strength and abilities. Going into the course, I felt confident that I would have the upper-body strength and endurance to complete it thanks to my training at the Garage Gym!
I get 2-3 emails a day from clients giving me examples of how their knowledge learned at the Garage Gym has benefited them through OTHER paths not including, weightlifting, running or "training". Its so much more than training, and eating correctly, its the person you become from becoming a BETTER YOU!!! Take the time you deserve to improve yourself physically and you will be better at whatever you take on! Emotionally, spiritually and mentally you will improve, seeing things differently than you did before. We see it everyday at the Garage Gym. Its time you focus on yourself and others around you will benefit greatly!
We are growing weekly! Our army of private clients, remote programming clients, and group class clients is expanding at a rapid rate. 16-60, boy/girl, beginner/elite, we are here to help you achieve your greatest dreams.

Detox/Moving forward/San diego

I fell off these, 3 bars from the finish- awesome challenge at mile 9

So its been 20 days since the start of my swiss detox. Its been a long road, thats forsure. For those that havent been following I'll summarize quickly what the swiss detox is and why I decided to do it.
The swiss detox is 21 days, no meat, no gluten, no diary. Very high in veggies, some fruit, some nuts, some oil. The point of the detox is to switch your body and your gut from acidic to alkaline. An acidic body (high protein- which is found in many people and elite athletes) has the following possible long term effects.
- High blood pressure
- Decrease in microcirculation which leads to coronary heart diseases and memory problems
- Degenerative joint diseases
- Osteoporosis
- Disc problems
- All kinds of cancer
- Impaired glandular function
-Stomach and intestinal problems
- Insomnia

I was consuming over a 1 lb of protein a day as that is what was the requirement due to my lean body mass and activity level. I was scared going into the detox because i have never gone more than a few hours without diary or meat. The first 7 days was very hard, fluxating blood sugar levels, nausea, weakness, etc. After day 7 I was allowed to eat 1 egg or 6 oz goat yogurt per day (along with tons of veggies) Basically 6g protein versus the 165g i was eating before. Day 7 to current ive had my ups and downs mainly struggling with keeping my blood sugar level. I am very active (not including working out) and i had to be very careful to not over do it, which i did many times throughout the last 3 weeks. Some stats..
Bwt prior 172- BF% 7-8
Bwt post 158- BF% 5-6

Thats close to 14 lbs lost in muscle mass, but I am ok with that...sometimes we need to go backwards before we can charge forward again.
I worked out every other day for the past 20 days, mainly basic weightlifting with some anaerobic stuff and gymnastic stuff. No hard M.A.P./ ANG/ Aerobic heavy breather stuff(i miss it).

I am walking away from this detox with a BRAND NEW view on the importance of food rotation (not eating same shit everyday) and the importance of eating MANY veggies. I am going to reduce my protein intake from 165g to 100g and double my carb intake starting Monday as I feel I may have been eating too much protein, we will see though.

As far as vegetarians go...I have no idea how they survive. I agree with what they say, you can get all the necessary amino acids from beans, tofu etc...but holy shit...look at the carb intake with just eating 7 grams of protein from black beans, upwards of 25-30g. Thats a ton of carbs to just meet your protein intake requirements. Possibility why many vegetarians have higher BF levels(from what I have seen, some may disagree). Also I would find it impossible to support any level of activity such as strength training, due to the lack of protein intake to support muscle growth and repair.

Will I do this detox again? No- I will be trying the Neera cleanse next year in the off season as I feel that will be easier for me to follow only being 5 days.

Will I recommend this to a client- yes, we have a few clients starting this detox next month. Its an excellent way to learn HOW TO EAT HEALTHY, establish good habits and clean out your system which chances are, is extremely toxic. And if you are over weight its an excellent way to shed pounds the healthy way and will be MUCH easier to keep the weight off after, since you have established new eating habits.

Moving forward- I start training Sunday for the 2012 season. I will gain 14-18 lbs in the next 4-6 weeks. My coach Mike from Calgary will be programming for me to prepare me for the OPT Big dawg bash in San Diego Oct 7-9 (along with a mini vacation). This competition is going to be a true test, testing the human body across all domains, with the fittest standing at the end. Bring it. I have a new fire burning inside my gut...its that time again, those within my circle understand what that means.

Onward!

Its more than just eating "right"

Construction on the bathroom has started!

At Garage Gym we discuss nutrition on a regular basis because without a SOLID foundation of eating habits, training and lifestyle factors suffer and in many cases results are hindered and sometimes reversed through eating poorly. America is confused with eating, and I do not blame them. The media, Today Show, Dr Oz, Atkins, South Beach, etc etc all promise results with what they say is the "right" way to eat. One thing I want everyone to remember is that EVERYONE IS DIFFERENT. What someone eats and works for them could be completely wrong for the next person. For example: Sue eats dark meats with high starch carbs frequently and feels full and bloated for most of the week. Tom eats a very low protein, high carbohydrate(mostly high GI) and feels his energy flucuate every few hours, highs and lows. There is no RIGHT way to eat. You need to find what works for you, monitor energy levels, physical and emotional feelings after eating and learn what works for you! One last thing....diets do not work, period. Cutting calories and sticking to what a "diet" says to eat for a certain amount of time is only setting you up for disaster, in almost all cases the weight comes right back within a few months and for some they gain more weight on top of that... Our clients at Garage Gym normally end up eating MORE food and still lose weight, reduce bodyfat and have higher energy levels. Why? They know how to eat correctly.
Call today to schedule your free consultation. Time slots are filling fast!

Healthy lunch....and easy...

This was my lunch today, day 15 on swiss detox..this was tasty

1 cup spinach
sprinking of feta cheese
sprinking of flax seeds
1 TBL olive oil
1 TBL balsamic vinegar
1/2 sweet potato

8 oz goat yogurt
1 slice of brown rice bread
1/2 cup peas and celery

Higher in carbs as the protein content is really low but that is the main purpose behind the detox, low protein.

Recipe

Here's a nice snack you will enjoy

1/2 cup pecans
2 Tsp maple syrup
1 tsp salt of salt
2 tsp grapeseed oil
a dash of cinnamon

Toss in a frying pan, 5-7 min

2 servings

GARAGE GYM GAMES!

The Garage Gym Games will be held Saturday Sept 24th at the Garage Gym. This is an all day event. The grill will be going all day, athletes are allowed to do whatever they want between events. Rain, shine or snow we will be competing. The event times are not yet determined, and the number of events is not yet determined. Be prepared for anything. There will be NO skill based movements as we are not testing that, we are looking to test TRUE fitness levels. As it stands now this is a closed event to the public, only Garage Gym clients will be participating in this.

Do you miss competing? High school or college sports? YOU have 2 months to train for this event. We have a few more slots open for group classes, so dont hesitate, sign up today! Want to train remotely with a program designed for you or are you looking for 1-1 training to optimize your potential? Email us or call!

Lets check those goals off.....

Are you having a hard time accomplishing your fitness and health goals? Not sure where to start? Confused on what proper nutrition is? Let us provide the structure and knowledge for you to succeed!

Contact us today and ask about your discounted rate when signing up with a family member or friend for your private training package and FREE consultation! Time slots are filling fast!

Detox days 10-12

Former big dawg Dave S and friend

Day 10-12 Things are going well, since i started adding 20 or so grams of protein a day to my diet, mainly through eggs, beans and goat yogurt, i have seen a huge increase in energy and I am no longer hungry during the day. I am still hungry 1 hour or so before bed but im sleeping good. My mid-afternoon foggy period is gone, i dont crave sugar at all and am enjoying the majority of my food. I am craving protein-meat especially and I can tell this due to my bodyweight and strength levels. But the main focus of this detox is to turn your gut from acidic(high protein) to alkaline balance. 9 more days detox is over, and I will be working with my coach Mike Fitzgerald in determining proper nutrition for this upcoming season!

New members!

Garage Gym welcomes two more members to its family this week!

Joe Wicks- Madison NY
Joe comes to Garage Gym with a passion for sports and his church community. Joe has a solid support system in place which is going to allow for great success. He has a strong enthusiasm towards health, fitness and learning.

Amanda Florenz- NY Mills
Amanda was referred to Garage Gym through her fiance Geoff Stewart who is a group class client here. Amanda has a background in swimming and works as a nurse. She is looking forward to training for her first 5k run along with increasing her strength levels!

Both will be training as private clients.

We are very excited for Joe and Amanda, their journey has just begun! Welcome!!

What path are you on?

Old but nice pic


The Path With A Heart
Anything is one of a million paths. Therefore you must always keep in mind that a path is only a path; if you feel you should not follow it, you must not stay with it under any conditions. To have such clarity you must lead a disciplined life. Only then will you know that any path is only a path, and there is not affront, to oneself or to others, in dropping it if that is what your heart tells you to do. But your decision to keep on the path or to leave it must be free of fear or ambition.
I warn you. Look at every path closely and deliberately. Try it as many times as you think necessary. Then ask yourself, and yourself alone, one question. This question is one that only a very old person asks. My benefactor told me about it once when I was young, and my blood was too vigorous for me to understand it. Now I do understand it.
I will tell you what it is: Does this path have a heart?
All paths are the same, they lead nowhere. They are paths going through the bush, or into the bush. In my own life I could say I have traversed long, long paths, but I am not anywhere. My benefactor's question has meaning now. "Does this path have a heart?" One makes you strong; the other weakens you.
The trouble is nobody asks the question: and when a person finally realizes that they have taken a path without heart, the path is ready to kill them. At that point very few people stop to deliberate and leave the path.
A path without a heart is never enjoyable. You have to work hard even to take it. On the other hand, a path with heart is easy; it does not make you work at liking it.
For my part there is only the traveling on paths that have heart, on any path that may have heart. There I travel, and the only worthwhile challenge is to traverse its full length.
And there I travel looking, looking, breathlessly.
-anonymous

Support system

A question to ask yourself when making that next step forward in committing to your health and fitness goals... do I have a support system in place that will allow me to be successful and are they supportive in what it takes to accomplish my goals? ie: family and friends that believe in what/why I am doing? Surrounding yourself with others that feel and think the same way in regards to the path it takes to achieve, is what is most important. Have you sat down with those that are close to you to explain your decision towards making a healthier lifestyle for youself? Have you explained to them why this is important to you? Are they receptive? This is a big one people...
We have that support system in place at Garage Gym.
Schedule your FREE consultation today.

Dreams....

Are you living your dream?


This was posted on my Coachs blog - James Fitzgerald- yesterday and found it very relevant to some of the discussions we have at Garage Gym and wanted to share with all of you. Feel free to post to comments thoughts/dreams or email me. Think hard about this...its a good one.



What are some of your fitness dreams?
Have you mentioned your dreams to others; as putting them out there in a safe place like this blog is a good spot to start...
Why?
As there is no judgment on them; you're the only person (i.e. the eye of the beholder) that is responsible, capable and able of attaining these dreams...but the thing is, balling them up inside is a limiter; it does not keep you accountable to the process...putting it out there "signs you up", makes YOU responsible for the outcome.
And this is what people fear the most, not achieveing, not winning, when in reality what happens is that they do not COMPLETE - be a completionist as i've said many times before.
It starts by dreaming, laying it out there, creating support for your path and allowing flow.
It has NOTHING to do with ego (by screaming out that this is what you want for you!), as much as others might say, its about self realization and allowing things to just "be"; but it goes NOWHERE if you don't dream to start.

Growth!

Garage Gym continues to grow weekly! Our clients are bringing in new clients, our blog has hundreds of hits per week and our current client success is catching the eye of many. Our clients have structure, goals and most importantly understand what they are DOING AND WHY! Are you looking for a method that works? Whether it be weight loss, strength, self esteem, or living a larger life and pursuing life-long health (ie: still doing chin ups at 60, yea we have that at the GG), let us guide you on the path to a stronger-healthier you! We offer Private-Semi Private Training, Remote Programming, Group Class and Nutrition/Lifestyle Consultations.

Be on the lookout in your local Waterville Times as we are being highlighted soon!

Email us or call today to set-up your FREE consultation today!!

Recent client success
480lb deadlift
70 min boilermaker
60lb/hand split squat for 8 reps at tempo
7:29 2k row
15+ pullups
215 DL x 3
Front leaning raise 4 min unbroken
245lb squat clean thruster
180 cals on 300FY
3 strict chins
100lb weighted chin

The list goes on...........

Coming soon to Garage Gym-
GARAGE GYM GAMES- Come join those that are looking to test their TRUE fitness levels in a 1 day competition with multiple events. Details and date coming shortly!

Swiss detox days 5-9

The day at Twitchell Lake

Here's the update on how my swiss detox has gone so far...

Day 5- Things are good, energy is good, attitude is good but still having a hard time accepting no meat or dairy for another 16 days! Going to bed hungry i am getting used too. Sleep has been great.

Day 6- Today things went downhill-fast. I had very low blood sugar all day and NO energy. I was extremely irratable, i cant say much more than that, felt aweful!! Emailed my coach and asked what can I do? He said bump up to day 8 (skip day 7) and start incorporating 1-2 eggs a day plus some goat yogurt.

Day 8- Much better- I ate 6 oz of goat yogurt, plus 2 eggs throughout the day felt awesome. kayaked, swam etc...good attitude and energy all day.

Day 9- That is today, i am loving my breakfast, and so far i have done quite a bit of physical work and i am doing good, alittle hungry here before lunch but doing good. I know I have lost some weight, not sure how much, i wont check until i am done. 11 more days!!!

Swiss detox...

It doesn't get much better than that....


My coach (yes i even have a coach, everyone needs one) Mike Fitzgerald told me it would be a good idea to complete the 3 week Swiss Detox to help my body clean out nasty toxins and reverse from acidic to alkaline before starting the 2012 season. I researched this detox, bought the book and holy shit i was scared. No meat-dairy-sugar- minimal gluten for 3 weeks. Tons of veggies, some fruit, some grain and oils. I have never gone a day without Diary or Meat in the 28 years I have been alive, i rely on those foods to keep me from dying. I eat close to a pound of meat a day and drink over 1 gallon of raw milk a week. I emailed Mike a few times coming up with a few excuses on why i cant do the detox...his response "this is what i want you to do, man up!" I didnt question that answer.

Day 1 was aweful, it took me 30-45 min to eat my meals, as im not a fan of most veggies. My energy levels were extremely low, and i went to bed starving. I wanted to quit that first day so bad. I slept really good surprisingly and didnt wake up hungry. attitude still scared.

Day 2 not a whole lot better, i was eating the food the meal plan said, i was peeing ALOT, stool frequency was normal. I was still quite hungry but I was getting used to it. Sleep was great, woke up with no alarm clock at 615am and wasnt hungry. attitude-glad i didnt starve to death while sleeping.

Day 3 MUCH better- wow. My body must have adjusted quickly. I ate my meals in 15-20 min, energy levels GREAT, i found myself just running short burst, doing pushups, chasing the dog etc for fun, my mood was great, laughing and smiling for no reason. My normal mid afternoon slump-gone. Creativeness extremely high and hunger gone. Bodyweight decreasing but im ok with that...I gain lean mass back quickly. Only issue with hunger is about 1 hour before bed (normally when i consume close to 600 cals when training hard). Slept great, woke up no alarm clock 6:30.

Day 4- Energy high, motivation high, taste buds have adjusted to the food, im almost enjoying them now. Today I was allowed to start working out at a submaximal effort, all CP based. Workout was STRONG- lack of strength was not noticable even with a decrease in muscle mass. Today is day 4 for me, I just ate a Kale salad with flax seeds, balsamic vinegar, olive oil, raw pepper slices, carrots, parcnips and a potatoe, tasted great for lunch.

Moving forward Im excited to see the continuing changes with my body, energy levels, how it benefits my upcoming training season and most importantly very excited to bring my experience and learnings to future clients who this may benefit. Ill continue to update every 3-4 days. Take care

Eat Local - Real food

http://farmageddonmovie.com/
also http://www.foodincmovie.com/

What are YOU going to do about this huge problem we have? The govt is controlling the food we put into our mouths and is shutting down THOUSANDS of small local farmers. Maybe this does not mean anything to you yet...but it will, with time. Just like the research that is done on diseases is predominantly paid for by drug companies and government, the same is now happening with the food we eat...stand up for real local organic food!!

At the Garage Gym, clients understand the foundation behind proper fueling, differences between organic vs non organic...the list goes on...join us in creating a community that thrives off of others success and continually learning to become BETTER!

Becoming a Garage Gym client...

What are your goals?

Becoming a part of the Garage Gym means you will be joining a group of individuals that understand what health and fitness truely is and understands the path it takes to get there. Our clients have a sound knowledge behind proper nutrition, lifestyle management and training. Each training program has priorities and goals layed out for each cycle so clients understand what they are working towards. Re-assessments are frequently completed allowing clients to track their own progress as they improve physically, whether it be, decreasing bodyfat, improving a 5k run and hitting a personal record on a deadlift. For others its "larger" than just becoming better physically, its the enjoyment and confidence behind feeling great and knowing you have the structure and support of the Garage Gym standing behind you. All clients receive a free consultation allowing them to review reasons for starting an individualized training program and goals/expectations they are looking to achieve. A variety of options are explained allowing the client to choose the best option that fits their schedule and budget.
Join us in our path to leading a larger, energy packed, healthier life!

Because I can

Where's your road leading?

My Coach posted this today...
An interview question that was asked to the band Bon Iver lead singer, "why do you do what you do?
Answer: "because I can, and I love it, and I want to do it over and over"

Find your passion people, and run with it.

New client profile:

Erik Quilty, MD

Erik has dedicated the last 4 years of his life to medical school and residency and recently started his journey at the Garage Gym with hopes of improving his overall strength levels and lifestyle management. Welcome Erik, we look forward to your success!