Mind at Ease

As I progress in life as a fitness coach, educator, mentor and life coach, I'm learning some interesting "life notes" along the way. A topic I've recently been experimenting with in my personal life is "mind at ease." A large majority of everyday stress comes from our mind constantly thinking and running, never at ease. With this, comes constant thought process, stress and worries over nothing we can immediately fix. Our mind is racing with future or past thoughts and ideas. This is healthy in some cases, but in most it’s a burden to the body as it is continually overwhelmed. In the past 4 weeks I've attempted to become as "aware" as I can be and determine what activities free up my mind and have me focus entirely on the present moment. For me those activities are: Fly-Fishing, coaching, walking in the woods and working out. This is not as easy task for a variety of reasons. First, you have to understand what creates a present mind state. Second, you have to notice when that moment occurred (the moment of not thinking of anything but the present.) This is generally realized after the activity is complete. For example, after fly fishing at a local stream and driving home, I realized that for those 4 hours, I never thought of the things that need to get done at work, the chores at home, finances, etc. My mind was free. In this upcoming, week attempt to become aware and notice those activities that "free your mind," and no, drugs and alcohol do not count. When this happens and you become aware of them, your body naturally starts wanting more and more of that moment (because it’s healthy for your mind to be free.) Take a mental note and continually work towards truly living in the present. It’s not easy, but no doubt worth your effort. Following a structured fitness program is scheduled time for your mind to be free. Not enough people have that time blocked off for themselves each week. Not only do you reap the rewards of a balanced fitness program but also you are not consumed with constant thought. Garage Gym just recently designed and has implemented 6 BRAND NEW programs for our entire community. Whether you are looking to increase your strength or conditioning levels, improve body composition or looking for someone to set fitness/nutrition/life goals for you, we are ready to speak with you.

Weightlifting and Conditioning Camp

Weightlifting and Conditioning Camp

July 9th – Aug 31st

Spots are limited- High-school and College Students

12 Males
12 Females

Small class size of 3-4 ensuring individualized attention

Three intense, 1 hour information packed sessions each week

Are you looking to become faster and stronger?

Do you want to learn how to perform weightlifting movements correctly?

Would you like to lose weight or pack on muscle?

If you answered yes to any of these questions, then Garage Gym wants YOU.

Gain LIFETIME knowledge

We are only looking for committed individuals looking to increase strength, speed and learn the secrets to becoming the fittest and healthiest possible

Beginner or advanced, YOU will find a home here at Garage Gym

Reserve your spot today by calling Josh at 404-1128

www.GarageGymJourney.com

Repeatable Tests (video)

Whats your definition of a fitness program that works? I can tell you that mine is one that has repeatable tests that show progress over time. Repeatable tests are subject to the individual, their training age, etc...

Recent Client Success

Email update from a Private Client- I really like reading these...


Since I started in December here is what's changed:

I have been able to stop taking my antacidRx. At first I was every other day but now I'm totally off them andI eat anything I want without a concern.
I stopped taking my high blood pressureRx. My pressure is now 120/76 - textbook!
I stopped taking steroids for my inflammation because the diet is taking care of this now instead.
I'm hungry for the first time in a really long time. Before I was eating because it was meal time now I'm snacking btwn meals so I don't eat the table when meal time finally comes.
I feel like I want to get back to running, but I know that physically I'm not ready yet. Haven't felt like running since...well let's just say it's been a long time :)
I am able to partake in activities with my kids and not just watch from the sidelines or struggle to keep up with them. They noticed the difference and it made me feel like Superwoman!!!
I'm down six pant sizes - I put on an older pair on Monday thinking I'd get away with it if I tucked the shirt in and they fell to the floor!!!! Needed to modify my clothing choice that morning.
Today I wore a dress I haven't fit into in at least 5 years and I didn't even need my spanks with it.

These accomplishments are noticed and celebrated one at a time as they occur, but are pretty remarkable when you look at all of them together on a list like this. I'm finally on a road to a natural recovery where there is no room for drugs to mask my symptoms because there are no symptoms to mask. I am so proud of that, it feeds my energy level every day! My pill organizer which was full of prescriptions is now just supplements - natural items - to help my body repair itself. It just feels right. I feel so good now that when people apologize for eating something in front of me that I don't eat I tell them it's okay and that I feel bad that they are eating it because it's really poison to their system. They could be doing so much more for their health if they changed their diet. Then I hand them one of your cards and tell them to call you. :)


Private client - high-school senior
6 weeks ago, 1 rep maxes
Deadlift 195
Close grip bench press 125
Back squat 175
2000m row 9:25

Yesterday
Deadlift 245
Close grip bench press 145
Back squat 215
2000m row 8:22

Not too bad in just 6 weeks.

Well done!

The proof is in the numbers

We don't guess at Garage Gym. We assess, prescribe, re-assess, re-prescribe.

Here's a look at two clients who attended a 1 hour nutrition seminar at GG and currently completes 3 group class workouts per week at Garage Gym

Bodyfat Scores
Client #1

2/12
Total sum 93
Midsection 51.5
4/12
Total sum 75.5
Midsection 37.5

Client #2

2/12
total sum 154.5
midsection 98

4/12
total sum 110.5
midsection 63


Total percentage decrease was 19% and 29%
Midsection decrease was 23% and 36%

Is your program producing results? If yes or no, how do you know for sure?

This is one of many ways we determine "success" here at GG as we all know every ones path to optimal health is different.

I want to highlight 2 phenomenal options to those considering joining Garage Gym.
1) We are going to be offering an 8 wk Start My Journey Summer Program for all ages and abilities. The spots are limited for this program. Contact us for more details.

2) Our program design and remote programming are killer packages that produce killer results. Are you a little short on time or looking to follow a great program at your own facility that is designed for YOU? Contact us.

Find out how GG is producing unheard of results and building a community who is finding out that looking great, feeling great and understanding WHY and WHAT they are doing to become so successful. Acquiring Life-long Skills and knowledge.

We are waiting for you. Schedule a free no obligation consultation today!

March Client of the Month

- Didnt notice water bottle and foam roller sitting perfectly in the way-
235lb x 12 - 2 weeks into his new strength program
goal 350lb back squat 1 rep max by December.

Garage Gym is proud to announce Alex Fratini as the March client of the month.
Alex has been with Garage Gym for 5 months. Alex is a Junior at Morrisville State College and is studying to become a police officer. As a 3 year self taught Crossfitter Alex found himself confused, overtrained, injury prone and not making any improvements following a fatigue based program. We fixed that. Alex started his journey at 200lbs and a total bodyfat sum of 110.5 with a midsection sum at 62. He is currently 185lbs with a 82.5 total and 38 midsection sum. Alex recently competed in the Northeast Crossfit Sectionals. With over 2400 competitors in Alex's region he ended up placing 322nd. With the crossfit sectionals requiring 1+ years of continued structured programming, with only 4 months (at the time) under this belt this was one phenominal performance.
Alex is a dedicated athlete, has a solid understanding of why and what he is doing, is in tune with his body at all times and has a crazy bright future ahead of him at only 21 years old.

Congratulations to Alex for his hard work during sectionals and his dedication to a goal. No excuses.

A sample training week during sectionals for Alex

friday Flow

Run 10 min EZ

+

20 double unders unbroken x 8 (rest 45 sec)

+

Row 10 min at 2:00 split

+

Toes to bar 8 x 5 (rest 1 min)

+

40 turkish get up 35# KB, alternate arms per reps



saturday-
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible



sunday 20 min foam roll, hike, play ez



monday- ALE #3

2 sets 95%

Row 250m

15 KBS 70#

25 burpees

15 KBS 70#

Row 250m

rest 25min bt sets



wednesday- GG MAP

Sumo deadlift highpull 10-->1 65#
Double unders 15-->15

rest 3 min

Row 1 k at 1:55 split

rest 3 min

21 18 15 12 9 6 3
Kettlebell swings 55#
airsquats

rest 10 min

15 12 9 6 3
Ring dips
Deadlift 115#
box jump 24'

rest 3 min

row 1k at 1:55 split

rest 3 min

Handstand pushups 4 4 4 4 4
Double unders 50 50 50 50 50


Alex is an advanced athlete. At Garage Gym our clientel ranges from beginners with no experience to advanced athletes. We welcome all that are looking to become healthier, smarter, stronger and fitter. There is no physical requirements when starting here at Garage Gym or physical expectations. The only requirement is dedication, hard work and the mindset of always wanting to improve.

Shout outs

Do you have heart?

Another killer week at Garage Gym. New clients hoping on board and alot of great conversations and questions regarding higher order thinking and reasoning.

Just this afternoon....
Jenny C completed a 60 sec AMRAP back squat at 85lbs for 21 reps along with hitting an 85lb bench press for 5 reps

Marc R crushed a 60 sec AMRAP 135lb back squat for 23 reps in 60 sec along with hitting a 155# bench press for 4 reps

Both these performances were after hitting an anaerobic lactate power session

Our community is growing each week, all ages, abilities and skill levels. We all have one thing in common though, the desire to improve, learn and enjoy a healthy life.


Garage Gym Weightlifting and Conditioning Camp- July + August. Details coming soon!