Thursday, August 30, 2012
Melissa started with Garage Gym 6 months ago and is a fitness lover. She was working out 7 days a week, and following a variety of programs. During her assessment we discovered she needed to increase her upper body strength, and she wanted to increase her deadlift and backsquat. Melissa enjoys tough aerobic power based workouts so we designed those specifically for her too. We decreased her workouts to 4-5x per week, modified her macro-nutrient ratios and built a workout template designed so she avoided over-training so she felt her best outside of the gym.
Her latest stats:
Back Squat 175lb 2 rep max
Deadlift 185lb 2 rep max
Bench press 95lb 2 reps
Split Squat 8 reps per leg 25# DB per hand
Dead hang chin ups 2
1 mile run 8:08
2000m row 8:54 (GG 2nd fastest time, only .7 sec off the record)
Max rounds in 5 min
3 pushup burpees
10 jump rope double unders
Score = 9 rounds
For total time
Row 500m (2:05)
rest 90 sec
Row 500m (2:08)
Time = 4:13
Monday, August 27, 2012
This past weekend Jason Broedel competed in the Old Forge Triathlon placing 3rd in his age group. Jason ran a 7:02 mile split during his 4 mile run to finish the race!
6 Months of training at Garage Gym Glen G increased his lung capacity 37.5% according to his latest asthma re-test
Darrack B and Mike T will be competing in the Military Civilian Combine in Brooklyn Sept 22nd.
Alec S and Greg E just started their Senior year of Football at Waterville Central School and are expecting a powerful year!
Jess L dead lift PR 155lb for 2 reps at body weight of 120lb
Nate L at the age of 12 back squatted 115lb for 8 reps!
Jacob M placed 2nd at the local Deansboro Marshall Day Run.
Cheri Z passed side bridge test PR! 4:44 1k row PR
Sam A 9:14 2k row!
Many more to come....
Garage Gym continues to expand weekly and will be sharing a few big pieces of news within the next few months that will allow more potential clients to get involved and start improving their health and fitness levels. Our goal is to reach any and all that are looking to self improve, big or small changes, we are here to guide you.
Tuesday, August 14, 2012
John C - pain face
John C is a sprint triathlete, working towards the 1/2 ironman distance.
When John first started at Garage Gym we assessed his Maximum Aerobic Function by completing a 1 mile run at a 80% of his determined maximum heart rate and his time was 11:30. Last week we re-tested that (12 weeks later) and his results were 9:57. That's a massive improvement, one of many ways but a sure way of telling your aerobic capacity has increased.
Are you training the right energy systems at the right prescribed intensities at the correct frequency per week to see continual gains within your sport or fitness levels?
Is it power, endurance or maybe technique that needs to be worked on?
Friday, August 10, 2012
Lost over 50+ lbs!
Garage Gym is proud to announce Laurel B July Client of the MONTH!
Laurel has an absolutely amazing story and journey that she has traveled.
Laurel sat down at her consultation Nov 14th 2011, tired, frustrated with modern medicine, she was sleeping more than she was awake due to no energy, working full-time with 2 kids and married. At Laurels assessment she had a difficult time performing squats, bending and all upper body movements due to pain in her joints, sore back, and major structural balances. Below is a brief summary of what has happened in the past 8 months!!
I have lost 50+ pounds!
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 mealtime 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. :)
Laurel is now completing the following
- 20 inch russian step ups with 25lb Dumbbells per HAND!
- Rowing at a blistering sub 2:00 split on the concept 2 rower
- Does air squats to perfect depth and form WHILE holding a 30lb Dumbbell
- Can do over 60 walking lunges within a workout to full depth and perfect form
- Is very close to her first strict CHINUP!
- Has a solid understanding of low back control and positioning keeping her back safe outside of the gym.
But most importantly she feels great and has changed her life for the better.
Laurel had every excuse in the book, kids, job, schedule, husband working out of town, finances, etc etc... She realized that without a 100% functioning and healthy body, life is a drag! Laurel motivates myself and her current trainer Jessica to continue helping numerous people just like herself feel better and smile with results.
Laurels program consisted of refining her nutrition specifically for her. Training 1-2x per week, (YES, 1-2x per week) More is not better. Perhaps lifestyle and nutrition are key here?? I think so. Instilling a positive mindset to success and providing weekly accountability so she stuck with the program!!
Laurel congrats! You are an inspiration to everyone!
Everyone reading this has the POWER to make their health and fitness dreams come true! I want you to think positively everyday, set goals, accomplish them and continue progressing as that is what life is about, improvement!
I would enjoy hearing from those reading this. Tell me a little bit about yourself and your health and fitness goals. Tell me what you enjoy about fitness and chasing good health!!
On wards and upwards!!
Monday, August 6, 2012
4 oz of Meatloaf
1 cup of home grown kale
1 cup of organic brown rice topped with raw saukerkrat and relish
1 cup of cabbage and sausage mixture (amazing)
Entire plate drizzled in walnut oil
Almond brownie with cookie and cream topping. (yes 100% healthy)
Every day we turn on the TV and the benefits of a healthy diet and exercise are featured. You’ve heard it all: lose weight, avoid diseases, etc… Here is a slightly different viewpoint on that topic. I am currently reading a book called Spark, which explains how physical exercise directly relates to a better functioning brain. The book discusses one high school, Naperville District 203, which implemented “learning readiness physical education,” or what they called, “Zero Hour PE class.” This was a fitness class that was conducted before school started every day. They followed a structured program of running, weight lifting, and other challenging activities. The results were staggering. This district turned 19,000 students into the fittest in the nation, and ALSO the smartest. The school’s test scores skyrocketed, and so did its annual fitness testing results. If we dig a little deeper into WHY test scores were affected, I’m sure that you would find the students were less groggy in class (having balanced insulin levels), more aware, and happier. Endorphins are released from exercise and they trigger a positive feeling in the body, similar to that of morphine. For example, the feeling that follows a run or workout is often described as "euphoric." After leaving the gym, your mood is generally positive and you have an energizing outlook on life. This translates to a more productive, motivated, happier person.
"In order for man to succeed in life, God provided him with two means, education and physical activity. Not separately, one for the soul and the other for the body, but for the two together. With these two means, man can attain perfection."
Garage Gym trainer- Alex, showing his skills.
Our daily lives are filled with constant automated forms of thinking. We drive, eat, work, watch TV, etc. Our minds are constantly running and thinking throughout the day. Finances, relationships, illness, weather, addictions, and other drama fill our minds every day. Our minds are designed to be at ease and focus on the present moment. Everyone reading this today can list 5 things that they are continually thinking about that has nothing to do with the current task at hand. Pause for a second, take a deep breath and attempt to focus on nothing. How long does it take you before a thought enters your head….3 sec…15 sec…1 min? The moment you have no thought you are totally present. This is one of the most beneficial and healthy states to be in. Your body has a difficult time healing and repairing when the mind is continually running, as this is a constant form of stress. There are numerous studies currently being conducted on meditation and deep relaxation and its effects on overall health. Why is it that the oldest living people on the planet admit to not having daily forms of stress? Of course these individuals have bills to pay, issues that come up, etc, but they have a different perception of stress. What bothers and stresses them is nowhere near what others may see as stress. Their mind is calm. Here are some ideas to help you work toward this balance.
1) Name 5 things you are grateful for before you close your eyes for bed
2) While falling asleep visualize a comfortable blue color while inhaling and exhaling deeply relaxing the face muscles
3) Attempt to focus on nothing but your surroundings for 5-10 min per day, let no thought enter your head. When a thought does enter your head, just let it pass and do not become frustrated. Notice your noticing.
A diamond in the rough, Bristol VT falls
As one progresses through life as an athlete and a person, they have 2 choices. Either improve (growth, transcendence, awareness/noticing) or become stagnant (no goals, no motivation, only functioning in the automatic mind state). Our clients at Garage Gym will frequently hear me say, "if you aren't improving, you are going backwards." In nature a plant/animal is continually growing and evolving. Trees get bigger, deer grow mature habits (or die), plant’s cycle with seasonal growth. BUT NOTHING IN NATURE IS STAGNANT. It’s continually evolving. As human beings we are sometimes allowed to become stagnant. The goal is to continually improve in SMALL STEPS. Whether you are starting a new fitness program/way of eating/or learning to play an instrument. You have to take small steps. These steps can include….
- Squatting to a 20 inch box down to a 19 inch box with perfect form
- Increasing your dead lift 10lbs
- Getting 1 hour extra sleep per night of sleep
- Taking your supplements on a daily basis
- Discovering a new stretch that helps you move more efficiently.
- Increasing your positive self talk; "I am great and going to succeed"
- Reading and learning more in your topic of interest
- Achieving your first ever chin up
- Completing pushups to a 5 inch target versus a 6 inch target
All of these are examples of growth.
As you move throughout the day, ask yourself, "What I am doing at this current moment? Is this helping me grow as a person, or am I moving backwards?”
To ensure success and continual motivation, celebrate the small steps. I personally do this EVERY training session. I do not walk away from any session, whether it’s a good one or bad, without learning something. My newest discovery is that the tightness in my calves has led to less than stellar running form/jumping ability. I spent 10 min per day for 2 weeks fixing that, and have increased my running times and jumping distances. Small step in the right direction? Yes. Did I win the Olympics ? No.
It’s a small step, a step forward. Moving on, I want everyone to focus on the small victories. Each day celebrate them (either mentally or discuss it with someone who cares and is supportive). Smile inside and understand, that you are growing, just like nature intended.