New clients

We want to welcome another 2 clients Laurel and Alex.
Laurel wants to become stronger and in the past has enjoyed strength training. She is looking to tweak her nutritional profile to have more energy. She will be attending Private sessions.

Alex is an experienced Crossfitter with a strength training background. Alex is looking for specific individualized programming and hands on coaching to help him qualify for Crossfit Regionals. He will be a private client. Welcome!


Tempo 33X1 Tough

Performance Board

In todays society we often hear others talking about what it means to be "in shape". At Garage Gym we have our performance standards which we feel clients should work towards improving or maintaining a sufficient capacity, based on goals, abilities, training age, and age. We find this important with progressing our clients to higher levels of fitness and health. This board is designed to create awareness around oneself and their personal abilities. It allows clients to stay focused on specific lifts/events, if that is what they find motivating. Others may look at fitness as becoming balanced, flexible and happy, which has powerful meaning to it also.

We are hanging a 4x8 sheet of blackboard at GG which will have current gym records and accomplishments.

It will be divided into a few different categories
1) Male/female
2) 18-40
3) 40+

This will get some of you thinking in terms of performance and some personal goals along with an awareness of what others are doing around you. This is a basic outline of what GG considers important lifts/events in determining balanced fitness which we all know is a major factor in overall health.

The following are categories for 18-40

1 mile run
5 k run

500m row
2000m row
5000m row

300 FY on airdyne

Back squat 1RM
Deadlift 1 RM
Close grip BP 1 RM
Max pull ups/chin ups
Weighted chinup 1RM
Front squat 1RM
Snatch 1RM
Clean and jerk 1 RM
Overhead squat 1RM
Muscle up club
Max Double unders in 10 min
Tabata sit ups low score
Split squat 3010 8 reps

60 sec row avg watts
60 sec airdyne max cals

Standing triple jump max distance
Two hand overhead throw 15# rock, max distance

I have 4 lactate capacity tests and 3 aerobic tests that will be revealed shortly and you will be able to complete them as you progress to see improvement

ages 40+

Sorenson test, max time
Max push ups
Side bridge max time
Tabata sit ups low score
Chin ups max
Dips body weight max

500m row
2000m row
5000m run

30 push up burpees for time

Dead lift 3 rep max
Standing shoulder press 3 rep max
Bench Press 3 rep max
split squat 8 reps max


Come join the fun at GG, watch your performance increase each week and reach new heights within fitness and overall health, you never thought possible.

LIMITED SLOTS FOR 2012!

150 x 2 BWT 140
Defining the new version of strong and fit
http://thegaragewife.blogspot.com/2011/11/roasted-beets-and-carrots.html
Results + knowledge + goal setting = Success

We breed success at Garage Gym which is why we are almost at max operating capacity.
Read carefully:
We have 3 group class positions available
We have 6 private training slots available
Feel free to also inquire on our new and rapidly growing progrom design and nutrition design options!

After these last few remaining slots are filled the waiting list will start and with an extrememly high retention rate your wait could be 3-6 months before you get in. Lucky for you I am posting this information before we are capped. We have consultations currently scheduled waiting to grab those spots.
Do not wait!!

If you knew that in 6-12 months your body and mind would transform to a new level would you take that opportunity? Read our testimonial page, feel free to talk to a current GG client and find out for yourself why we are taking fitness and results to a new level.

Garage Gym will be bringing on 1-2 trainers between the spring and summer of 2012.
Be on the lookout for who they are, and their inspiring backgrounds!

Moving into this new year ask yourself whats holding you back from accomplishing your fitness dreams. Whats holding you back from the body you always wanted?
Is it the fear of failure?
Is it the fear of commitment?
Whats the negative voice inside your head saying?

Answer those questions and you will be much farther ahead than most and following your path to success will be much more rewarding.

Did you know?

San Diego Harbor

Even if you exercise, people that sit more than 6 hours a day are 40% more likely to die within the next 15 years. It has nothing to do with burning less calories. It goes into detail such as decreased blood flow, decreasing HDL levels, and shortening of tendons and ligaments.

Garage Gym is on a mission to re-define health and fitness. In 2012 we are going to be producing client results that speak volumes, and share information with the community that will blow your mind. Information like stated above, information that is 30+ years ahead of the normal medical community. We are working in coordination with the worlds top researchers, coaches and communities. We are going to answer what it means to be truely "fit" and how that varies from person to person, why eating less calories doesnt work, why exercise especially wrong exercise only leads to increased stress within the body leading to weightgain and frustration, sleep and its importance in burning fat and fighting off disease and how the lack of it is killing you, why exercising for most is not necessary more than 2-3x per week if done correctly, how eating more calories will result in creating the body you've always dreamed of.

These are just a few of the secrets we have at Garage Gym and those going through the journey now will be walking examples of what truely fit and healthy means.

Do not wait till new years to schedule your consultation with GG, we have limited spots that are filling up weekly.

"A year from now you will wish you had started today"

Client Vid- Progression

Garage Gym adds a brand new option for potential clients!

At Garage Gym we believe that a proper nutrition plan is imparitive to longevity, progression with training and the key to success with becoming your best.
We have expanded and added a new package for potential clients who are unable to train at Garage Gym but would still love to see great results.

Nutrition Email Package
This package includes an initial consult and discussion around client goals. A food journal review and edit with recommendations based on goals, genetic type, and committment level. Each client receives a free grocery list which breaks down all foods into each macronutrient and makes grocery shopping, cooking your meals and eating out much easier. Clients have on-going email contact with their coach to have any questions answered that may pop up along the way.

Did you know the "calories in = calories out" is a myth?
Did you know that exercising without controlling insulin levels is a waste of time?
Would you believe that the majority of GG clients end up eating MORE food than before joining and are feeling satisfied AND LOSING WEIGHT?

Contact us today to take advantage of this value packed option!!

Client Joe W and his insight....

I found the Garage Gym blog sometime in the Winter 2011. I added the website to my favorites and would go to it from time to time. I so wanted to be in great shape, strong, and healthy but I had too many questions I thought and not enough time and money to make it happen. Summer came and I tried to get healthy and in shape by myself and my wife kept on encouraging me but it didn't work like it had in the past. I couldn't get motivated and really didn't know where to start. For a while I had pretended I knew a lot about fitness and health but the truth was that I knew nothing. My wife one day saw that I was very frustrated and depressed about my physical body and that it was wearing on me mentally. She suggested I look for a personal trainer and that no matter the cost it would be worth it. So I laughed to myself because I had really been wanting to find more out about Garage Gym and Josh and meet him and see where it would lead. So I gave him a call and we met and talked about my goals and where I was in life and where I really wanted to be. It was such a great meeting. Josh was so understanding and encouraging and instantly I wanted to start right away. I couldn't wait to get involved. I was a little nervous at first but that was short lived after I gained a little confidence. Josh is so knowledgable and such a great teacher, I have learned so much and now have a hunger again to keep learning and gain even more knowledge. I have now been a part of the Garage Gym family for about four months. I have seen great results, lost 20 lbs, increased my strength levels, learned to eat correctly for my body type and for the first time in a while I am very excited and confident about my future. I would highly recommend Garage Gym and Josh Lewis, he cares about me and my goals and knows how to get me there. I have learned and realized that this journey is just apart of my life and not just a six month quick fix. My favorite quote from Josh is this ‎"A year from now you will wish you had started today." When I read this quote I was so glad I started because I know that July 2012 (One year from the time I started) I will be in the best shape of my life.
Joe

4th annual T-giving

The door that opens endless possibilities

"May we drink like pilgrims and may our guts be flabby. Although this is the fourth T-Giving...it is our first with Mr. and Mrs. Abbe" Best T-Giving ever
Will Cotter

That was the famous quote of the night. Saturday night was a night where friends from highschool (10+ years ago), parents, and spouses gathered together at Zach and Amanda Abbes house to celebrate thanks. Thanks for amazing friends, crazy laughs, great and sometimes interesting conversations, haha, but most of all quality time spent together. From the crazy mustaches shaved, deer stories, pats impression of zachs yell when he found his deer(twice), mike's funny questions on deer hunting, hearing the importance of shooting a .35, Will trying to explain the ingredients of his squash (did his mom make it?), re-visiting exactly what a worm hole is, bens explanation of the side effects of magnesium citrate, Will telling me he is always going to drink his Carrot juice no matter what I tell him haha and but most importantly watching the visiting and enjoyment out of everyone at this party.

Its special times like these, friends like these and laughs like these that we will remember forever.

Thanks again to the Abbes for hosting T-giving, till next year......

5 months of training and you get this....

Russ S started with GG June 29th. The following numbers are before and after bodyfat scores. Notice the difference in the illiac and umbillical area, 1/2 his bodyfat was reduced there. Russ' weight has stayed the same throughout the last 18 weeks but his mid section sum went from 59.5 down to 35.0 Whats this mean? He has put on serious muscle mass, his current diet is working for him, he can slowly increase his carb intake based on how he feels and compare to future BF test results. Every BF score of Russ' is within the "healthy" range, a hard feat to accomplish for most. Congrats to Russ for his hard work. He will be a serious contender in January for the Garage Gym Games.


chin
6 6
cheek
8 10
pec
10.5 7.5
triceps
7.5 8
subscap
10.5 9
midaxilla
10 6
suprailliac
19 9
umbillical
20 11
Thigh
16 7
calf
8 7

With a proper plan in place, patience, re-assessments, tweaks and dedication, ANYTHING is possible.
Continue to watch our current clientel crush their goals!

With dedication comes progression

I challenged PTS to a San Diego Zoo workout. Whoever could swim to the other side of this guys pool the fastest wins, BUT PTS had to go first.

I want to highlight a few clients here at Garage Gym and their recent accomplishments.

Joe W has lost 20lbs in 15 weeks and has a SOLID understanding of what it is going to take to accomplish his 1 year goals. Joe is a GREAT example of a guy who plays multiple roles. Father to a 2 year old, husband, full time employee and dedicated member to his church taking on numerous roles within the organization. Sometimes people mention that there just "isn't time" to workout and eat healthy. Joe demonstrates on a weekly basis just how "possible" this is, when your priorities are in order and you have a clear path towards achieving your goals, anything is possible.
And Joe has introduced his wife Jessica to the Garage Gym. Jessica has been attending classes for 1 month now. Their 2 year old does air squats and push ups, mimicking her parents. Great, healthy examples Joe and Jess, excellent work.

Sarah C started with GG 6 weeks ago with no dead lifting experience and a fear of hurting her back. We prioritized glute and hamstring strength and perfect dead lifting form since starting here. We re-tested her 6 rep dead lift and at a body weight of 100lbs she dead lifted 6 reps at 85lbs!! PHENOMENAL WORK!!

We want to welcome 2 more new clients to GG.
Jim and Glen, a semi-private group. A great example of 2 family members making a commitment to themselves and their health.

Many more are coming down the pipeline!


Garage Gym Games #2 is just 9 short weeks away! With the number of athletes doubling since the first Games, this is setting up to be a true battle.
No matter your experience or goals, the GGG are designed to build confidence, strengthen a community and have fun!!


Dont wait till the New Year to "get into shape", there is no better time then NOW!!

Its been known for years...

The following passage is written by JG Bennett, a teacher of personal Transformation. He is not a health or fitness guru. This was written prior to 1978, exact date is unknown.

"My body is the home in which my mind or soul has to live from birth to death. It is the chief instrument by which I act on the world and achieve my purposes. Its state of health and efficiency-not just at this moment, but for the rest of my life-will influence everything I think, feel, say and do. All this is simply to say that my first duty is to take proper care of this unique instrument. For this, first of all, I must know it thoroughly well. I must know it as a living organism, and I must know also the peculiarities of this particular body."

Confidence...

Get rid of that voice in your head that says "I cant"


Listen carefully to the words....

http://www.youtube.com/watch?v=S7YKC-QToIQ&feature=related

Prioritization....mandatory

Elbows up, and rip it!

A proper training program is unique and customized to the individual it serves. With that said, as a trainer it is your job to prioritize what your CLIENT NEEDS, not necessarily what they want. Its your job to educate your client around WHAT THEY ARE DOING AND WHY. For example:

Client A wants to do high rep box jumps and has an 85lb back squat for 1 rep...
Client B has a 305 bench press and 1 chin up
Client C can not pass a side bridge test or leg lowering sit ups and is learning knees to elbows
Client D Loves running, alot. Has umbilical score of 42 and works 40 hours a week
Client E is completing kipping pull ups without having passed the the strict chin up progression.

I could go on forever, but this is important stuff, this ensures longevity within sport, remaining injury free and assist in constant progression over long term development.

Insane reciepe!!

http://fastpaleo.com/cinnamon-pecan-coffee-cake/

A nice quick read

Quoted from Gary Taubes

"The conventional logic of diets is that people go on them expecting relatively quick returns in weight loss. By this logic, the dieters are not trying to reregulate their fat tissue;they're only reducing the calories they consume, with the exception that their fat cells will willingly respond by giving up the calories they've sequestered. If dieters see no significant losses in a month or two, they decide that the diet has failed and either move to the next one or resign themselves to their adiposity. But the fact is that we are trying to counteract a regulatory disorder of fat metabolism, one that may have been years or decades in the making. Reversing the process might take more than a few months or even a few years as well."

Understanding this path, and the importance of "sticking with it", is taught here at GG. A larger life through structure and disciple in pursuing a difficult task is a major awakening for some (struggle and sacrifice, 2 levels of awakening). Once this is accepted the path becomes easier to stay on, more enojyable and what results from such a journey is more than words can describe.

Client highlight

Matt T started with Garage Gym Aug 17th. In 10 weeks Matts bodyweight stayed the same but his mid section bodyfat sum decreased 13%. When matt started he was able to complete 3 pullups. During his workout last week he completed 3 sets of 10 pullups. With a weighted pullup for 3 reps at 25lbs. Matt had little experience working his lower body but just completed 8 reps with a back squat at 195lbs and a 305 Deadlift for 3 reps. His aerobic capacity has also increased within the last 10 weeks. He easily completed.
3 sets:
10 wallballs
rest 10 sec
15 walking lunges
rest 15 sec
15 back extension
rest 20 sec
25 situps
rest 30 sec

Congrats Matt, well done!

Client update:

Erik has been with GG since july 6th 2011. His starting bodyfat was 144.5 total sum and a mid section sum of 101.5, and currently its 108.5 and a mid section sum of 55.
Erik is a great example of a client who listens and complys with everything he learns at GG. He has changed his eating and sleeping habits 180 degrees and also adapted to reduce his stress levels. All allowing for his success here. The funny thing is, even though he has melted away POUNDS of fat, he has actually gained 8 lbs since starting here...can we say MUSCLE MASS. Erik has higher energy levels, looks great, and his strength is improving every time I talk to him. He is serious and so are his results.
Erik will be competing at the Garage Gym Games January 21st...watch out!

Some stats- Bodyweight 169
Deadlift 1 RM 305
Back squat 205 for 2 at 30X1
weighted chinup at 3010 40lbs x 3 reps

Today Erik scheduled his 8 week followup appointment (he is a remote program client) and his workout was....
5 sets:
10 thrusters at 65lb
10 kipping pullups
10 burpees
rest 6 min

Onwards and upwards Erik!!

New clients

Are you a buffalo or a jaguar...what is your athlete essence? What kind of exercise and energy systems should you be training more often and how can this affect aging and all its side effects....



Garage Gym wants to welcome 3 new clients to our family.
Marc and Jenny, both nursing students in Utica, are semi-private clients, looking to become stronger and improve aerobic capacity. Both have a great attitude and we are extrememly excited for them!

Justin B signed up as a group class client and for the past 2 weeks has been smoking the workouts. He has realized some strengths and weaknesses already and is excited to pursue training for the Garage Gym Games.

WELCOME!!