Latin word meaning: 'fighting man'. 'warrior'. 'soldier'.
"Everybody is fighting for something" - Renzo Gracie
What do you fight for?
Do you strive to be better everyday so that you can become the best?
Or are you one of the masters of lip service who say you want to be better or the best and don't take the necessary action.
There is a saying, 'The way you do one thing is the way you do everything'. So if you are the type of person who regularly makes excuses to not eat right or not go to the gym - despite having the knowledge that these are practices that will make you healthier and improve the quality of your life - take a minute and think about what other areas of your life that you allow being less than best be the norm.
I can honestly say that I am not the best at what I do, or in any aspect of my life, but I recognize and accept that fact and work on improving myself every single day. I allot at 1 hour a day to studying my craft so I can better serve my clients.
I ask for feedback from clients, family and friends so that I can be a better professional and a better man.
I've never understood the negative stigmas attached to therapy or self-help. We all have problems, few us own them and make the effort to be better.
I never pass judgement on people that struggle with what or any other issue, I do however take issue with those whom readily admit that they have a problem, acknowledge that they could be happier and then say they know what they have to do to change - then make no effort or a halfhearted effort to get things done. To
be better.
The man I consider my career mentor has a saying, 'When you have a big enough dream, you don't have time for a crisis'. Meaning, if you have a big enough goal(s) set for yourself than you don't have time for people and things that bring drama into your life. Its a great philosophy to by, especially if you're trying to ...accomplish serious goals and lessen anxiety in your life.
I've learned some really tough lessons recently because I forgot this philosophy- just a momentary lapse that almost cost me dearly - and it's never worth it. Getting the last word, having to be right, these are all things that you don't need to bother with if you just worry about yourself and your dream. A tough lesson is still a lesson though, and every lesson can be used to make you a better person, a better entrepreneur, better husband or wife or parent - just so long as you promise yourself to not repeat past mistakes. I know that sounds corny but I really believe it in my heart.
Monday, December 20, 2010
Thursday, December 16, 2010
Glycogen Stores...
One of the most important aspects of an athletes diet is maintaining high muscle stores of glycogen. Glycogen is a fuel for the body that is essential for high level performance.
Dietary starches and sugars are the body's number one source for producing muscle glycogen. Protein and fat doesn't do the trick. Athletes and sports scientists have known this for at least 40 years. Unfortunately some scientists took this concept to extremes- and recommended that athletes eat a diet high in cereals, starch and carbohydrates 24/7.
It is a little known fact, but, similar to the situation with BCAAs, glycogen synthesis by muscles occurs most effectively in the anabolic window(the hour following exercise). Muscles can build all the glycogen they need when they get starch and sugar during this short time frame following exercise or an event.
Eating carbs all day, everyday is over doing it and actually serves to displace the musclebuilding lean protein and alkalinity-enhancing, nutrient-dense fruits and vegetables that are needed to promote muscle growth and bolster the immune system.
Eating starches and sugars is only necessary; just prior exercise, during an exercise, or during the anabolic window. Certain Carbohydrates are more effective than others in restoring muscle glycogen- particularly specific types of sugar, such as glucose and net-alkaline-producing starches found in bananas, potatoes, sweet potatoes and yams.
Dietary starches and sugars are the body's number one source for producing muscle glycogen. Protein and fat doesn't do the trick. Athletes and sports scientists have known this for at least 40 years. Unfortunately some scientists took this concept to extremes- and recommended that athletes eat a diet high in cereals, starch and carbohydrates 24/7.
It is a little known fact, but, similar to the situation with BCAAs, glycogen synthesis by muscles occurs most effectively in the anabolic window(the hour following exercise). Muscles can build all the glycogen they need when they get starch and sugar during this short time frame following exercise or an event.
Eating carbs all day, everyday is over doing it and actually serves to displace the musclebuilding lean protein and alkalinity-enhancing, nutrient-dense fruits and vegetables that are needed to promote muscle growth and bolster the immune system.
Eating starches and sugars is only necessary; just prior exercise, during an exercise, or during the anabolic window. Certain Carbohydrates are more effective than others in restoring muscle glycogen- particularly specific types of sugar, such as glucose and net-alkaline-producing starches found in bananas, potatoes, sweet potatoes and yams.
Tuesday, December 7, 2010
ACE's Top 10 Trends for 2011
Not too much to explain here, it's pretty straight forward.
I will say this, I really hope Zumba dies out. It's just random movement patterns set to awful music. It does nothing to improve functional strength, improve posture, it compromises joint integrity - basically it doesn't have any of the benefits of working with competent personal trainer.
If you simply want to burn calories without rhyme or reason than have at it - it's better than nothing... I guess. But be careful and warmup properly.
On a positive note, I offer most all of the services listed. Also, I've positioned myself quite well by obtaining allied health certifications in order to better serve my clients by being able to map out proper diet and lifestyle guidelines.
Here are the top 10 fitness trends for '11 ...
•Economic Upswing: In general, consumers are preparing for an economic upswing that is motivating more individuals to resume their personal training and fitness regimens. This promising shift was also observed in ACE’s 2010 Fitness Professionals Salary Survey, which showed an overall increase in annual salary rates and benefits for full-time fitness professionals across all categories this past year.
•Added-Value Wellness Services: More gyms and clubs will begin to hire other allied healthcare professionals to serve the expanding needs of their health-conscious members. ACE’s partnership with NuVal™ LLC, creators of the NuVal Nutritional Scoring System, a nutritional ranking system that guides consumers to more nutritious food choices, recognizes the need for people to take care of their physical health by also monitoring their dietary intake.
•Stress Reduction Through Fitness: With the increased knowledge of how stress negatively affects the body, gyms and clubs will start offering wellness programs so their members develop effective strategies for managing their stress levels. Consumers can expect to see new and improved programming to help alleviate this all-too-common by-product of our time-pressured lifestyles.
•Technology Becomes a Support Resource: Although there have been a great deal of technological advances within the fitness industry, online interactive classes will not proliferate in 2011, demonstrating the desire for human contact with fitness professionals. However, social networks like Facebook, Twitter and YouTube will become increasingly popular serving as an online motivational support system to complement personal training sessions.
•Buddy System: Healthy support groups will become a more popular offering in gyms due to peer encouragement and increased potential for success. This thinking also holds true for older adults, with the majority of them seeking group classes to stay fit. ACE’s Trainer Program for AARP includes a number of new benefits to address the unique needs of this population, which remains dedicated to living healthy lifestyles.
•Most Popular Workouts: Boot camp-style workouts will remain popular among consumers based on its intensity and efficiency. Zumba classes will continue to offer a fun alternative to more traditional dance classes, while TRX Suspension training and interval training both offer intense workout experiences with impressive results. Consumers will learn about the effectiveness of interval training in an upcoming ACE study in 2011.
•Small-Group Workouts: Small-group sessions remain a very popular way for individuals to exercise. Whether through personal training, strength training, cardiovascular exercise, or sessions for older adults, small-group sessions will be “in” as a way to socialize, cut costs and stay motivated.
•Youth-Based Fitness: Expect to see more youth-focused classes and clients popping up in gyms thanks to the national attention and focus on childhood obesity. Schools and fitness centers will also incorporate more exercise curriculum for the youth population and, as such, take advantage of ACE’s Operation FitKids curriculum, which has recently been revamped and expanded with a new program targeting students in grades 6-8.
•Corporate Wellness: Whether it is through the hiring of in-house personal trainers or discounts and incentives offered to employees that join a health club, corporate wellness programs will emerge country-wide to help encourage healthy lifestyles among workers, especially time-crunched consumers.
•Elevated Professionalism: There will be a significant increase in the hiring of personal trainers that hold a NCCA-accredited certification at gyms and fitness centers. With consumers becoming more educated and fitness-savvy, they understand the need for fitness professionals to have the proper education and high-quality certifications.
I will say this, I really hope Zumba dies out. It's just random movement patterns set to awful music. It does nothing to improve functional strength, improve posture, it compromises joint integrity - basically it doesn't have any of the benefits of working with competent personal trainer.
If you simply want to burn calories without rhyme or reason than have at it - it's better than nothing... I guess. But be careful and warmup properly.
On a positive note, I offer most all of the services listed. Also, I've positioned myself quite well by obtaining allied health certifications in order to better serve my clients by being able to map out proper diet and lifestyle guidelines.
Here are the top 10 fitness trends for '11 ...
•Economic Upswing: In general, consumers are preparing for an economic upswing that is motivating more individuals to resume their personal training and fitness regimens. This promising shift was also observed in ACE’s 2010 Fitness Professionals Salary Survey, which showed an overall increase in annual salary rates and benefits for full-time fitness professionals across all categories this past year.
•Added-Value Wellness Services: More gyms and clubs will begin to hire other allied healthcare professionals to serve the expanding needs of their health-conscious members. ACE’s partnership with NuVal™ LLC, creators of the NuVal Nutritional Scoring System, a nutritional ranking system that guides consumers to more nutritious food choices, recognizes the need for people to take care of their physical health by also monitoring their dietary intake.
•Stress Reduction Through Fitness: With the increased knowledge of how stress negatively affects the body, gyms and clubs will start offering wellness programs so their members develop effective strategies for managing their stress levels. Consumers can expect to see new and improved programming to help alleviate this all-too-common by-product of our time-pressured lifestyles.
•Technology Becomes a Support Resource: Although there have been a great deal of technological advances within the fitness industry, online interactive classes will not proliferate in 2011, demonstrating the desire for human contact with fitness professionals. However, social networks like Facebook, Twitter and YouTube will become increasingly popular serving as an online motivational support system to complement personal training sessions.
•Buddy System: Healthy support groups will become a more popular offering in gyms due to peer encouragement and increased potential for success. This thinking also holds true for older adults, with the majority of them seeking group classes to stay fit. ACE’s Trainer Program for AARP includes a number of new benefits to address the unique needs of this population, which remains dedicated to living healthy lifestyles.
•Most Popular Workouts: Boot camp-style workouts will remain popular among consumers based on its intensity and efficiency. Zumba classes will continue to offer a fun alternative to more traditional dance classes, while TRX Suspension training and interval training both offer intense workout experiences with impressive results. Consumers will learn about the effectiveness of interval training in an upcoming ACE study in 2011.
•Small-Group Workouts: Small-group sessions remain a very popular way for individuals to exercise. Whether through personal training, strength training, cardiovascular exercise, or sessions for older adults, small-group sessions will be “in” as a way to socialize, cut costs and stay motivated.
•Youth-Based Fitness: Expect to see more youth-focused classes and clients popping up in gyms thanks to the national attention and focus on childhood obesity. Schools and fitness centers will also incorporate more exercise curriculum for the youth population and, as such, take advantage of ACE’s Operation FitKids curriculum, which has recently been revamped and expanded with a new program targeting students in grades 6-8.
•Corporate Wellness: Whether it is through the hiring of in-house personal trainers or discounts and incentives offered to employees that join a health club, corporate wellness programs will emerge country-wide to help encourage healthy lifestyles among workers, especially time-crunched consumers.
•Elevated Professionalism: There will be a significant increase in the hiring of personal trainers that hold a NCCA-accredited certification at gyms and fitness centers. With consumers becoming more educated and fitness-savvy, they understand the need for fitness professionals to have the proper education and high-quality certifications.
Friday, November 19, 2010
Giving cues throughout every set...
Because of my fitness education background, I have learned to pay strict attention to form during every rep of every set.
When you follow the teachings of people like Paul Chek, Gary Gray and Juan-Carlos Santana, you can't in good conscious allow your clients to perform movements with improper form and/or bad posture.
Motor engrams are motor patterns used to perform a movement or skill, that are stored in the motor area of the brain. So if you learn how to do the movement correctly while training with me, and perform enough reps of an exercise
it gets programmed into your Central Nervous System.
Eventually you will instictively perform the movement correctly -
and if a situation comes up in everday life where you have to perform a task, that mimics an exercise we do in the gym, you will automatically do it right and greatly reduce your risk of injury. Conversely, if I allow a client to; let there shoulders round forward during a chest press, let their traps roll up toward their ears during a tricep extension, or chest collapse forward during a squat, it not only increases the likelihood of injury in the gym, but also in everday life when muscle recruitment is called for. For example - if a person doesn't perform a squat-to-shoulder-press correctly in the gym, then, when they have to pick something off the floor and put it onto a shelf or whathaveyou, the risk injury is greatly increased.
Studies show that it only takes 300 (10 trips to the gym following a 3 x 10 set/rep format) repetitions of an exercise for it to become burned onto your CNS' harddrive.
Once, it becomes burned onto your harddrive, it takes approximately 3,000 repititions to unlearn that movement. This is why it is so important learn how to perform exercises perfectly - and why I believe it is so imperative for a deconditioned person to invest in a trainer. You should want someone there protecting you until you have total confidence in your body to protect itself.
I know that it is hard for many to think about their bodies 20,30,40 years from now, but it is impossible for me not to think about it while I'm training a client.
I have more than one client that would love for me to shut up, but to me, doing so would be unethical. I know what happens as a result of poor form and poor posture, and I can't in good conscious turn a blind eye to poor form. Did you know that braces for your teeth only apply 1 gram of pressure and yet they are able to move the teeth a few centimeters within 3 months? Imagine what happens to the human skeleton (esp the spine) when dealing with much heavier weight constantly being pushed, pulled, dragged etc when exercises or performed with incorrect posture.
Bottom line, every cue that I give is imperative to perserving the clients body.
I know to the occassionaly trainee gets sick of it, and can create some awkward silence time-to-time, but their longterm health is on the line. Sometimes doing the right thing isn't recognized or appreciated, but if you're a professional than you keep doing what you know is right.
When you follow the teachings of people like Paul Chek, Gary Gray and Juan-Carlos Santana, you can't in good conscious allow your clients to perform movements with improper form and/or bad posture.
Motor engrams are motor patterns used to perform a movement or skill, that are stored in the motor area of the brain. So if you learn how to do the movement correctly while training with me, and perform enough reps of an exercise
it gets programmed into your Central Nervous System.
Eventually you will instictively perform the movement correctly -
and if a situation comes up in everday life where you have to perform a task, that mimics an exercise we do in the gym, you will automatically do it right and greatly reduce your risk of injury. Conversely, if I allow a client to; let there shoulders round forward during a chest press, let their traps roll up toward their ears during a tricep extension, or chest collapse forward during a squat, it not only increases the likelihood of injury in the gym, but also in everday life when muscle recruitment is called for. For example - if a person doesn't perform a squat-to-shoulder-press correctly in the gym, then, when they have to pick something off the floor and put it onto a shelf or whathaveyou, the risk injury is greatly increased.
Studies show that it only takes 300 (10 trips to the gym following a 3 x 10 set/rep format) repetitions of an exercise for it to become burned onto your CNS' harddrive.
Once, it becomes burned onto your harddrive, it takes approximately 3,000 repititions to unlearn that movement. This is why it is so important learn how to perform exercises perfectly - and why I believe it is so imperative for a deconditioned person to invest in a trainer. You should want someone there protecting you until you have total confidence in your body to protect itself.
I know that it is hard for many to think about their bodies 20,30,40 years from now, but it is impossible for me not to think about it while I'm training a client.
I have more than one client that would love for me to shut up, but to me, doing so would be unethical. I know what happens as a result of poor form and poor posture, and I can't in good conscious turn a blind eye to poor form. Did you know that braces for your teeth only apply 1 gram of pressure and yet they are able to move the teeth a few centimeters within 3 months? Imagine what happens to the human skeleton (esp the spine) when dealing with much heavier weight constantly being pushed, pulled, dragged etc when exercises or performed with incorrect posture.
Bottom line, every cue that I give is imperative to perserving the clients body.
I know to the occassionaly trainee gets sick of it, and can create some awkward silence time-to-time, but their longterm health is on the line. Sometimes doing the right thing isn't recognized or appreciated, but if you're a professional than you keep doing what you know is right.
Monday, November 8, 2010
What makes you smell pretty, actually stinks...
Over the Summer, I posted that up to 80% of what you put on your skin finds its way into your bloodstream. Keep that in mind when you put on your deoderant and cologne- which are loaded with chemicals and metals. People typically put cologne on their neck and DO under the arms. Both places are home to lymph node clusters. READ MORE...
The body has over 300 filtering selected white blood cells
and foreign elements. The lymph node is a component of the lymphatic system. The lymphatic system moves lymph node fluid, waste substance, and nutrients through out your body bloods...tream and tissues.
Each lymph node is also an important part of your immune system. Your lymph node filters fluids, catching viruses, bacteria, and other unknown materials. Then your unique white blood cells destroy the unwanted materials. Keep this in mind when buying your DO, and try to buy natural products. With cologne, only wear when necessary and try to spray it on your clothing collar if it wont ruin the material.
The body has over 300 filtering selected white blood cells
and foreign elements. The lymph node is a component of the lymphatic system. The lymphatic system moves lymph node fluid, waste substance, and nutrients through out your body bloods...tream and tissues.
Each lymph node is also an important part of your immune system. Your lymph node filters fluids, catching viruses, bacteria, and other unknown materials. Then your unique white blood cells destroy the unwanted materials. Keep this in mind when buying your DO, and try to buy natural products. With cologne, only wear when necessary and try to spray it on your clothing collar if it wont ruin the material.
Wednesday, October 6, 2010
Free Nutrition Consultations for Parents and their Children...
Through the end of the year I will be doing free nutrition consultations for any parents interested in improving their child's diet.
This offer is valid to all Hoboken residents. I will be available a few hours a day Monday through Friday.
This is my way of giving back to the community. It is my hopes that I can get in front of as many people as possible to teach them simple ways to improve their immunity to disease and increase energy - while eating in a way that shows respect to our environment.
I truly hope that people take advantage of this offer ( which is a $150 value ).
For more information call Greg at 917.573.4563
This offer is valid to all Hoboken residents. I will be available a few hours a day Monday through Friday.
This is my way of giving back to the community. It is my hopes that I can get in front of as many people as possible to teach them simple ways to improve their immunity to disease and increase energy - while eating in a way that shows respect to our environment.
I truly hope that people take advantage of this offer ( which is a $150 value ).
For more information call Greg at 917.573.4563
Monday, August 23, 2010
Tips to finding a good trainer...
I've met far too many people that have had negative experiences with Personal Trainers. Unfortunately, I can't say that I'm surprised.
The sad truth is that the Personal Training industry isn't regulated nearly enough.
Quite literally, a person can obtain a certification to train people via the internet in matter of days if not hours.
Scary stuff. The majority of the people that choose this certification route work at the larger franchised gyms. Gyms that have a massive number of members. Often these gyms offer at least 1 free PT session to new members. This means there are thousands of people in the US at risk for serious injury everyday.
One study showed that 80% of Personal Trainers surveyed, stated that their main source of exercise and fitness information is 'fitness' magazines such as; 'Ironman', 'Muscle Mag' etc. For true fitness professionals, this is mortifying.
For two reasons: 1.) Most of those magazines are written by and for people using anabolic steroids or body builders that ingest large doses of shit supplements. Which means the volume and exercises in the programs found in these magazine are fairly insane. Put simply, magazines are not written for the average trainee.
2.) Because 80% of PTs get awful information and put it to action with new members- the new members more often than not have a bad experience with that trainer. Which means that educated professionals like myself have to work hard to undo the damage done by these hacks. Most of my initial meetings with clients are spent trying to gain their trust in the fact there are people in this industry really help clients change their lives for the better on a daily basis.
So when you join a new gym and get a free session or decide its time to get serious about your health and find a fitness professional, ask these simple questions.
How long have you been a Personal Trainer? - Obvious enough right? This is an important because even the biggest hack will pick up some useful information along the way from people who actually know what they're doing. Also, it shows a level of dedication to the industry and helping people.
What certifications have you obtained - ACSM, NASM, ACE, CHEK Institute & CSCS are some of the major players and require the trainer to spend REAL time studying and passing a very challenging test. Of course there are a few other certifications that have some value, especially some specialized certifications like the US Track & Field cert that James' possesses and the Chek Holistic Lifestyle Consultant cert that I have.
- When was the last time you attended a fitness & wellness convention/seminar or did a correspondence course?
This will help you figure out whether or not it is a priority for the trainer to stay on top of their game in an ever evolving industry. New science and information about fitness and wellness comes out on a daily basis, it is our responsibility to stay current in order to help our clients achieve their goals and more importantly keep them safe.
Do you have any testimonials from your clients? - Testimonials provide you with important information about the person you're entrusting with your body and potentially your money. You can find a few testimonials about me in older blog posts.
These are just a few tips,I hope that they help.
One last thing to note, is that if you are going to do in-home personal training - it should always be done with me or if you live in a nother state, then make sure the trainer has liability insurance.
The sad truth is that the Personal Training industry isn't regulated nearly enough.
Quite literally, a person can obtain a certification to train people via the internet in matter of days if not hours.
Scary stuff. The majority of the people that choose this certification route work at the larger franchised gyms. Gyms that have a massive number of members. Often these gyms offer at least 1 free PT session to new members. This means there are thousands of people in the US at risk for serious injury everyday.
One study showed that 80% of Personal Trainers surveyed, stated that their main source of exercise and fitness information is 'fitness' magazines such as; 'Ironman', 'Muscle Mag' etc. For true fitness professionals, this is mortifying.
For two reasons: 1.) Most of those magazines are written by and for people using anabolic steroids or body builders that ingest large doses of shit supplements. Which means the volume and exercises in the programs found in these magazine are fairly insane. Put simply, magazines are not written for the average trainee.
2.) Because 80% of PTs get awful information and put it to action with new members- the new members more often than not have a bad experience with that trainer. Which means that educated professionals like myself have to work hard to undo the damage done by these hacks. Most of my initial meetings with clients are spent trying to gain their trust in the fact there are people in this industry really help clients change their lives for the better on a daily basis.
So when you join a new gym and get a free session or decide its time to get serious about your health and find a fitness professional, ask these simple questions.
How long have you been a Personal Trainer? - Obvious enough right? This is an important because even the biggest hack will pick up some useful information along the way from people who actually know what they're doing. Also, it shows a level of dedication to the industry and helping people.
What certifications have you obtained - ACSM, NASM, ACE, CHEK Institute & CSCS are some of the major players and require the trainer to spend REAL time studying and passing a very challenging test. Of course there are a few other certifications that have some value, especially some specialized certifications like the US Track & Field cert that James' possesses and the Chek Holistic Lifestyle Consultant cert that I have.
- When was the last time you attended a fitness & wellness convention/seminar or did a correspondence course?
This will help you figure out whether or not it is a priority for the trainer to stay on top of their game in an ever evolving industry. New science and information about fitness and wellness comes out on a daily basis, it is our responsibility to stay current in order to help our clients achieve their goals and more importantly keep them safe.
Do you have any testimonials from your clients? - Testimonials provide you with important information about the person you're entrusting with your body and potentially your money. You can find a few testimonials about me in older blog posts.
These are just a few tips,I hope that they help.
One last thing to note, is that if you are going to do in-home personal training - it should always be done with me or if you live in a nother state, then make sure the trainer has liability insurance.
Sunday, July 25, 2010
Workout Songs for Your Ipod... (Part 1)
Here is some music for your training playlists. These are mostly older songs, newer songs will be posted in a forthcoming post. Some songs you may know, some you probably wont. Please send some of your own personal favs to me, I'm always open to hearing some new tunes. Enjoy...
'Baba O'Riley' - The Who
'Hunger Strike' - Temple of the Dog
'Institutionalized' - Suicidal Tendencies
'Times Like These' - Foo Fighters
'Sleep now in the Fire' - Rage Against the Machine
'Negasonic Teenage Warhead' - Monster Magnet
'Good' - Better Than Ezra
'Dammit' - Blink 182
'So Jersey' - Bouncing Souls
'Crumblin' Down' - John Mellencamp
'NIB' - Black Sabbath
'Skulls' - The Misfits
'England Belongs to Me' - Cock Sparrer
'How Come' - D12
'One More Road to Cross'- DMX
'Time to Go' - Dropkick Murphys
'A-Ok' - Face to Face
'Rebels of the Sacred Heart' - Flogging Molly
'Time for Some Aksion' - Red Man
'Time Bomb' - Rancid
'Story of My Life' - Social Distortion
'Fight the Youth' - Fishbone
'Gravel Pit' - Wu Tang Clan
'Wake Up Call' - The Prodigy
'Simple Song' - Avail
'City of Blinding Lights' - U2
'If you so Gangsta' - Lloyd Banks
'Somewhere I Belong' - Linkin Park
'Prison Sex' - Tool
'This Love' - Pantera
'Shoots and Ladders' - Korn
'In the Meantime' - Spacehog
'God Willing' - Dropkick Murphys
'Crispy Bacon' - Laurent Garnier
'Give it Away'- Red Hot Chili Peppers
'Baba O'Riley' - The Who
'Hunger Strike' - Temple of the Dog
'Institutionalized' - Suicidal Tendencies
'Times Like These' - Foo Fighters
'Sleep now in the Fire' - Rage Against the Machine
'Negasonic Teenage Warhead' - Monster Magnet
'Good' - Better Than Ezra
'Dammit' - Blink 182
'So Jersey' - Bouncing Souls
'Crumblin' Down' - John Mellencamp
'NIB' - Black Sabbath
'Skulls' - The Misfits
'England Belongs to Me' - Cock Sparrer
'How Come' - D12
'One More Road to Cross'- DMX
'Time to Go' - Dropkick Murphys
'A-Ok' - Face to Face
'Rebels of the Sacred Heart' - Flogging Molly
'Time for Some Aksion' - Red Man
'Time Bomb' - Rancid
'Story of My Life' - Social Distortion
'Fight the Youth' - Fishbone
'Gravel Pit' - Wu Tang Clan
'Wake Up Call' - The Prodigy
'Simple Song' - Avail
'City of Blinding Lights' - U2
'If you so Gangsta' - Lloyd Banks
'Somewhere I Belong' - Linkin Park
'Prison Sex' - Tool
'This Love' - Pantera
'Shoots and Ladders' - Korn
'In the Meantime' - Spacehog
'God Willing' - Dropkick Murphys
'Crispy Bacon' - Laurent Garnier
'Give it Away'- Red Hot Chili Peppers
Monday, July 19, 2010
Recent testimonial from a private client ...
What differentiates Greg from other trainers is the great rapport that he establishes with his clients while providing them with a personalized and effective training. Greg is successful in doing this because of who he is and what he believes in. From my experience and interaction with Greg, I believe that guiding others on how to best maintain and lead a healthy life is Greg’s passion and not his job.
I first heard of Greg through a friend of mine who was training with him at the same health club/gym that I belonged. I at the time had been actively working out at the gym on a daily basis but it seemed that I had reached a plateau in my workouts. I was not seeing results anymore despite keeping up with my routines. I ran everyday for 30 minutes and combined it with weight training. But, something was not working with all that gym time! I had already done several sessions in the past with a few trainers. Therefore, I was a bit reluctant to go down that path again.
Meanwhile my friend would keep telling me about how his sessions with Greg were so effective and that Greg came across as a genuine, down-to- earth person with a good sense of humor. Form was vital as my friend would keep saying to me based on what he learned. Since I was part of the same gym where Greg trained my friend, I decided to observe Greg with his clients. I noticed that he was very attentive towards his trainees, guiding and speaking to them about the routine that he had assigned. These aspects about a trainer seemed conducive towards an efficient session to me. I am aware of how other trainers just assign a workout and stand there counting the reps; to them I feel, training is a job that pays the bill and a client is a means to that end. So, combined with the positive feedback from my friend and my observation I decided to give formal training another try and signed up for a few sessions with Greg. What came out of those sessions was all the information and direction that I needed to see results and the small changes in lifestyle that I had to make to support my results.
Greg is a world of knowledge when it comes to physical training and what one needs to do to ensure that he/she is training the RIGHT way. He is incredibly personable and you will feel completely at ease in his company. I improved on my cardio and weight training while strengthening/stabilizing my core and fixing my form defects. My nutritional pattern needed a fix too as I was not eating enough and I learned to value the effectiveness and importance of warm up routines!
So, it is not about going to the gym everyday and eating less. It is about going to the gym and spending quality time in doing the right things in the proper way for the appropriate number of reps. And then going back home to ensure that you are eating and drinking enough of the right things. Greg helped me to see that and it was nice to work with someone with such a refreshing personality and a positive attitude towards life!"
I first heard of Greg through a friend of mine who was training with him at the same health club/gym that I belonged. I at the time had been actively working out at the gym on a daily basis but it seemed that I had reached a plateau in my workouts. I was not seeing results anymore despite keeping up with my routines. I ran everyday for 30 minutes and combined it with weight training. But, something was not working with all that gym time! I had already done several sessions in the past with a few trainers. Therefore, I was a bit reluctant to go down that path again.
Meanwhile my friend would keep telling me about how his sessions with Greg were so effective and that Greg came across as a genuine, down-to- earth person with a good sense of humor. Form was vital as my friend would keep saying to me based on what he learned. Since I was part of the same gym where Greg trained my friend, I decided to observe Greg with his clients. I noticed that he was very attentive towards his trainees, guiding and speaking to them about the routine that he had assigned. These aspects about a trainer seemed conducive towards an efficient session to me. I am aware of how other trainers just assign a workout and stand there counting the reps; to them I feel, training is a job that pays the bill and a client is a means to that end. So, combined with the positive feedback from my friend and my observation I decided to give formal training another try and signed up for a few sessions with Greg. What came out of those sessions was all the information and direction that I needed to see results and the small changes in lifestyle that I had to make to support my results.
Greg is a world of knowledge when it comes to physical training and what one needs to do to ensure that he/she is training the RIGHT way. He is incredibly personable and you will feel completely at ease in his company. I improved on my cardio and weight training while strengthening/stabilizing my core and fixing my form defects. My nutritional pattern needed a fix too as I was not eating enough and I learned to value the effectiveness and importance of warm up routines!
So, it is not about going to the gym everyday and eating less. It is about going to the gym and spending quality time in doing the right things in the proper way for the appropriate number of reps. And then going back home to ensure that you are eating and drinking enough of the right things. Greg helped me to see that and it was nice to work with someone with such a refreshing personality and a positive attitude towards life!"
Thursday, July 15, 2010
What to avoid on a daily basis...
High Fructose Corn Syrup: HFCS has been linked to an increase in obesity. When the body consumes HFCS, triglyceride levels rise in the blood which affects leptin in the brain, a protein which helps regulate the intake of energy - i.e food.
When HFCS is ingested, it travels straight to the liver which turns the sugary liquid into fat, and unlike other carbohydrates HFCS does not cause the pancreas to produce insulin; which acts as a hunger quenching signal to the brain. So we get stuck in a vicious cycle, eating food that gets immediately stored as fat and never feeling full.
Hydrogenated Oils: Cannot be processed by the body; they are seen as toxins. In order to detoxify these oils and eliminate them, the liver must strip vitamins and minerals from the body otherwise used for regular body maintenance.
Trans fatty acids work to increase LDL, or "bad" cholesterol, and they also decrease HDL cholesterol, which is "good" cholesterol. This means that the fats in hydrogenated oil are far more damaging than even saturated fats, which medical professionals have already determined to be harmful. There is also evidence to suggest that trans fatty acids may bioaccumulate in the body, because the digestive system has difficulty figuring out what to do with them. As a result, a diet high in trans fats will result in weight gain.
Consumption of hydrogenated oil has been linked with diabetes, coronary disease, and obesity in a wide number of scientific studies
Sodium Benzoate:
•As more people become aware of the chemicals they put into their bodies when they eat processed foods, food preservatives have come under increasing scrutiny. These chemical additives serve the important purpose of stopping the growth of bacteria and fungi which could cause illness if left unchecked. Unfortunately, the dangers of food preservatives are becoming increasingly recognized. One unhealthy preservative that's received recent attention is sodium benzoate.
Sodium benzoate is a commonly found preservative in such food and drink products as fruit juice, soft drinks, coffee flavoring syrups, as well as a variety of condiments. Although the FDA has previously classified sodium benzoate as a safe preservative, this classification is now being questioned. It appears that sodium benzoate forms a chemical known as benzene when in the presence of vitamin C. Benzene not only causes damage to DNA, the genetic material, it's also a known carcinogen and appears to play a role in a variety of diseases due to it's DNA damaging capabilities.
Another reason sodium benzoate may be considered an unhealthy preservative is its effect on children. Some studies have shown that sodium benzoate along with artificial food colorings can cause children with ADHD to be more hyperactive. This can be a particular problem for kids who consume soft drinks on a regular basis since most carbonated beverages have sodium benzoate as a preservative. Because of increasing awareness of this problem, Coke is planning on removing this unhealthy preservative from its soft drink products this year.
Because the conversion of sodium benzoate to benzene occurs in the presence of vitamin C, this unhealthy preservative may be particularly unsafe when used in fruit jellies, jams, and fruit juices where high vitamin C fruits are present. It's also thought that heat plays a role in the conversion to benzene, so heating products containing this preservative could increase the risk of negative health effects.
Unfortunately, many of the preservatives used in common food products have raised health concerns although sodium benzoate appears to be under the most scrutiny right now. To reduce your risk of exposure, read nutrition labels closely and avoid products that contain sodium benzoate, which can also be listed on the label as E211. Be particularly careful to avoid buying products high in vitamin C that have this unhealthy preservative and never put any product containing sodium benzoate under heat. To avoid the dangers of food preservatives entirely, avoid processed and packaged foods and make your own fresh items at home.
Aspartame: The components of aspartame can lead to a number of health problems, as you have read. Side effects can occur gradually, can be immediate, or can be acute reactions
According to Lendon Smith, M.D. there is an enormous population suffering from side effects associated with aspartame, yet have no idea why drugs, supplements and herbs don’t relieve their symptoms. Then, there are users who don’t ‘appear’ to suffer immediate reactions at all. Even these individuals are susceptible to the long-term damage caused by excitatory amino acids, phenylalanine, methanol, and DKP.
Adverse reactions and side effects of aspartame include:
Eye
blindness in one or both eyes
decreased vision and/or other eye problems such as: blurring, bright flashes, squiggly lines, tunnel vision, decreased night vision
pain in one or both eyes
decreased tears
trouble with contact lenses
bulging eyes
Ear
tinnitus - ringing or buzzing sound
severe intolerance of noise
marked hearing impairment
Neurologic
epileptic seizures
headaches, migraines and (some severe)
dizziness, unsteadiness, both
confusion, memory loss, both
severe drowsiness and sleepiness
paresthesia or numbness of the limbs
severe slurring of speech
severe hyperactivity and restless legs
atypical facial pain
severe tremors
Psychological/Psychiatric
severe depression
irritability
aggression
anxiety
personality changes
insomnia
phobias
Chest
palpitations, tachycardia
shortness of breath
recent high blood pressure
Gastrointestinal
nausea
diarrhea, sometimes with blood in stools
abdominal pain
pain when swallowing
Skin and Allergies
itching without a rash
lip and mouth reactions
hives
aggravated respiratory allergies such as asthma
Endocrine and Metabolic
loss of control of diabetes
menstrual changes
marked thinning or loss of hair
marked weight loss
gradual weight gain
aggravated low blood sugar (hypoglycemia)
severe PMS
Other
frequency of voiding and burning during urination
excessive thirst, fluid retention, leg swelling, and bloating
increased susceptibility to infection
Additional Symptoms of Aspartame Toxicity include the most critical symptoms of all
death
irreversible brain damage
birth defects, including mental retardation
peptic ulcers
aspartame addiction and increased craving for sweets
hyperactivity in children
severe depression
aggressive behavior
suicidal tendencies
Aspartame may trigger, mimic, or cause the following illnesses:
Chronic Fatigue Syndrome
Epstein-Barr
Post-Polio Syndrome
Lyme Disease
Grave’s Disease
Meniere’s Disease
Alzheimer’s Disease
ALS
Epilepsy
Multiple Sclerosis (MS)
EMS
Hypothyroidism
Mercury sensitivity from Amalgam fillings
Fibromyalgia
Lupus
non-Hodgkins
Lymphoma
Attention Deficit Disorder (ADD)
These are not allergies or sensitivities, but diseases and disease syndromes. Aspartame poisoning is commonly misdiagnosed because aspartame symptoms mock textbook ‘disease’ symptoms, such as Grave’s Disease.
Aspartame changes the ratio of amino acids in the blood, blocking or lowering the levels of serotonin, tyrosine, dopamine, norepinephrine, and adrenaline. Therefore, it is typical that aspartame symptoms cannot be detected in lab tests and on x-rays. Textbook disorders and diseases may actually be a toxic load as a result of aspartame poisoning.
Ever gone to the doctor with real, physical symptoms, but he/she can’t find the cause? Well, it’s probably your diet, your environment, or both.
Aspartame is the common denominator for over 92 different health symptoms at the root of modern disease. The Aspartame Detoxification Program demonstrates the most effective way to reverse disease symptoms is removing the underlying cause - aspartame.
When HFCS is ingested, it travels straight to the liver which turns the sugary liquid into fat, and unlike other carbohydrates HFCS does not cause the pancreas to produce insulin; which acts as a hunger quenching signal to the brain. So we get stuck in a vicious cycle, eating food that gets immediately stored as fat and never feeling full.
Hydrogenated Oils: Cannot be processed by the body; they are seen as toxins. In order to detoxify these oils and eliminate them, the liver must strip vitamins and minerals from the body otherwise used for regular body maintenance.
Trans fatty acids work to increase LDL, or "bad" cholesterol, and they also decrease HDL cholesterol, which is "good" cholesterol. This means that the fats in hydrogenated oil are far more damaging than even saturated fats, which medical professionals have already determined to be harmful. There is also evidence to suggest that trans fatty acids may bioaccumulate in the body, because the digestive system has difficulty figuring out what to do with them. As a result, a diet high in trans fats will result in weight gain.
Consumption of hydrogenated oil has been linked with diabetes, coronary disease, and obesity in a wide number of scientific studies
Sodium Benzoate:
•As more people become aware of the chemicals they put into their bodies when they eat processed foods, food preservatives have come under increasing scrutiny. These chemical additives serve the important purpose of stopping the growth of bacteria and fungi which could cause illness if left unchecked. Unfortunately, the dangers of food preservatives are becoming increasingly recognized. One unhealthy preservative that's received recent attention is sodium benzoate.
Sodium benzoate is a commonly found preservative in such food and drink products as fruit juice, soft drinks, coffee flavoring syrups, as well as a variety of condiments. Although the FDA has previously classified sodium benzoate as a safe preservative, this classification is now being questioned. It appears that sodium benzoate forms a chemical known as benzene when in the presence of vitamin C. Benzene not only causes damage to DNA, the genetic material, it's also a known carcinogen and appears to play a role in a variety of diseases due to it's DNA damaging capabilities.
Another reason sodium benzoate may be considered an unhealthy preservative is its effect on children. Some studies have shown that sodium benzoate along with artificial food colorings can cause children with ADHD to be more hyperactive. This can be a particular problem for kids who consume soft drinks on a regular basis since most carbonated beverages have sodium benzoate as a preservative. Because of increasing awareness of this problem, Coke is planning on removing this unhealthy preservative from its soft drink products this year.
Because the conversion of sodium benzoate to benzene occurs in the presence of vitamin C, this unhealthy preservative may be particularly unsafe when used in fruit jellies, jams, and fruit juices where high vitamin C fruits are present. It's also thought that heat plays a role in the conversion to benzene, so heating products containing this preservative could increase the risk of negative health effects.
Unfortunately, many of the preservatives used in common food products have raised health concerns although sodium benzoate appears to be under the most scrutiny right now. To reduce your risk of exposure, read nutrition labels closely and avoid products that contain sodium benzoate, which can also be listed on the label as E211. Be particularly careful to avoid buying products high in vitamin C that have this unhealthy preservative and never put any product containing sodium benzoate under heat. To avoid the dangers of food preservatives entirely, avoid processed and packaged foods and make your own fresh items at home.
Aspartame: The components of aspartame can lead to a number of health problems, as you have read. Side effects can occur gradually, can be immediate, or can be acute reactions
According to Lendon Smith, M.D. there is an enormous population suffering from side effects associated with aspartame, yet have no idea why drugs, supplements and herbs don’t relieve their symptoms. Then, there are users who don’t ‘appear’ to suffer immediate reactions at all. Even these individuals are susceptible to the long-term damage caused by excitatory amino acids, phenylalanine, methanol, and DKP.
Adverse reactions and side effects of aspartame include:
Eye
blindness in one or both eyes
decreased vision and/or other eye problems such as: blurring, bright flashes, squiggly lines, tunnel vision, decreased night vision
pain in one or both eyes
decreased tears
trouble with contact lenses
bulging eyes
Ear
tinnitus - ringing or buzzing sound
severe intolerance of noise
marked hearing impairment
Neurologic
epileptic seizures
headaches, migraines and (some severe)
dizziness, unsteadiness, both
confusion, memory loss, both
severe drowsiness and sleepiness
paresthesia or numbness of the limbs
severe slurring of speech
severe hyperactivity and restless legs
atypical facial pain
severe tremors
Psychological/Psychiatric
severe depression
irritability
aggression
anxiety
personality changes
insomnia
phobias
Chest
palpitations, tachycardia
shortness of breath
recent high blood pressure
Gastrointestinal
nausea
diarrhea, sometimes with blood in stools
abdominal pain
pain when swallowing
Skin and Allergies
itching without a rash
lip and mouth reactions
hives
aggravated respiratory allergies such as asthma
Endocrine and Metabolic
loss of control of diabetes
menstrual changes
marked thinning or loss of hair
marked weight loss
gradual weight gain
aggravated low blood sugar (hypoglycemia)
severe PMS
Other
frequency of voiding and burning during urination
excessive thirst, fluid retention, leg swelling, and bloating
increased susceptibility to infection
Additional Symptoms of Aspartame Toxicity include the most critical symptoms of all
death
irreversible brain damage
birth defects, including mental retardation
peptic ulcers
aspartame addiction and increased craving for sweets
hyperactivity in children
severe depression
aggressive behavior
suicidal tendencies
Aspartame may trigger, mimic, or cause the following illnesses:
Chronic Fatigue Syndrome
Epstein-Barr
Post-Polio Syndrome
Lyme Disease
Grave’s Disease
Meniere’s Disease
Alzheimer’s Disease
ALS
Epilepsy
Multiple Sclerosis (MS)
EMS
Hypothyroidism
Mercury sensitivity from Amalgam fillings
Fibromyalgia
Lupus
non-Hodgkins
Lymphoma
Attention Deficit Disorder (ADD)
These are not allergies or sensitivities, but diseases and disease syndromes. Aspartame poisoning is commonly misdiagnosed because aspartame symptoms mock textbook ‘disease’ symptoms, such as Grave’s Disease.
Aspartame changes the ratio of amino acids in the blood, blocking or lowering the levels of serotonin, tyrosine, dopamine, norepinephrine, and adrenaline. Therefore, it is typical that aspartame symptoms cannot be detected in lab tests and on x-rays. Textbook disorders and diseases may actually be a toxic load as a result of aspartame poisoning.
Ever gone to the doctor with real, physical symptoms, but he/she can’t find the cause? Well, it’s probably your diet, your environment, or both.
Aspartame is the common denominator for over 92 different health symptoms at the root of modern disease. The Aspartame Detoxification Program demonstrates the most effective way to reverse disease symptoms is removing the underlying cause - aspartame.
Monday, June 21, 2010
Summer Special for Hoboken residents...
We're offering a special rate for Hoboken residents during off-peak hours.
$65 for an hour of 1-on-1 personal training. This offer is available Monday-Friday
10AM and 4PM. I will go one step further and drop the rate to $60/hour for those individuals that buy 6 or more sessions. Thin incredible deal is only good now through Labor Day Weekend.
These sessions can be used in-home, if you have a gym in your building, or outdoors in the park on 4th and Hudson with the NYC skyline serving as a backdrop. I have more than enough equipment to provide a kickass strength and conditioning workout. This is also a great environment for those individuals that are in need of chi-building exercises and bodywork.
No matter what your fitness goals and needs are, we will provide you with knowledge and training that you need to feel and look your best. Between James and myself we have over 16 years of experience and an array of the highest level of certifications in exercise science, diet, holistic lifestyle and weight management.
Just as importantly, we are committed to being professional and providing you with the highest level of customer service.
Take advantage of this wonderful opportunity to improve your quality of life and reap the benefits of optimal fitness and health.
If you have any questions, please don't hesitate to email or call:
greg@bellatorfit.com/ 917.573.4563
or
james at: attle155@aol.com/ 845.598.1875
and make sure to follow us on facebook : http://www.facebook.com/#!/BellatorFitness?ref=ts
$65 for an hour of 1-on-1 personal training. This offer is available Monday-Friday
10AM and 4PM. I will go one step further and drop the rate to $60/hour for those individuals that buy 6 or more sessions. Thin incredible deal is only good now through Labor Day Weekend.
These sessions can be used in-home, if you have a gym in your building, or outdoors in the park on 4th and Hudson with the NYC skyline serving as a backdrop. I have more than enough equipment to provide a kickass strength and conditioning workout. This is also a great environment for those individuals that are in need of chi-building exercises and bodywork.
No matter what your fitness goals and needs are, we will provide you with knowledge and training that you need to feel and look your best. Between James and myself we have over 16 years of experience and an array of the highest level of certifications in exercise science, diet, holistic lifestyle and weight management.
Just as importantly, we are committed to being professional and providing you with the highest level of customer service.
Take advantage of this wonderful opportunity to improve your quality of life and reap the benefits of optimal fitness and health.
If you have any questions, please don't hesitate to email or call:
greg@bellatorfit.com/ 917.573.4563
or
james at: attle155@aol.com/ 845.598.1875
and make sure to follow us on facebook : http://www.facebook.com/#!/BellatorFitness?ref=ts
Monday, May 31, 2010
Eat like its the Stone Age...
It's been a while since I last posted. I've been so busy with my clients and working on the new and improved website, that I've only been updating our Facebook page (which by the way is averaging over 300 hits per week - thank you!). After some much needed rest this Memorial Day weekend, that I spent with my family I am feeling energized and more motivated than ever to help people get healthy. Remember, healthy people are happy, and generally speaking most happy people are healthy.
There is a great, concise article in the May/June issue of 'Psychology Today' entitled, "The Way Were' which outlines how are Paleolithic ancestors ate and why our diets should mimic theirs. If I sent you my health and nutrition doc a few weeks ago, this article reinforces most of my bullet points. This whole issue has... alot of great info, and is def worth buying.
Here is an excerpt from the article;
"Increasingly, scientists believe that our bodies are metabolically adapted to what our Stone Age ancestors ate. Our genetic makeup has scarecly changed. Nearly all the genes and epigenetic regulatory mechanisms we carry today were selected for behaviorally modern humans who appeared in Africa between 100,000 and 50,000 years ago... The dietary and lifestyle differences between then and now account for most of our chronic diseases and cancer."
Don't forget to get ample amounts of sleep and quiet time. I lead a very healthy life. I eat right for my metabolic type. I get plenty of exercise. Drink more thank a half ounce of water for every pound of bodyweight etc etc. Yet, before this weekend full of rest, my mind and body was suffering from working too many hours and 18 days straight. I feel so much better just from getting 8 hours a night and relaxing.
Train with purpose. Live with purpose.
There is a great, concise article in the May/June issue of 'Psychology Today' entitled, "The Way Were' which outlines how are Paleolithic ancestors ate and why our diets should mimic theirs. If I sent you my health and nutrition doc a few weeks ago, this article reinforces most of my bullet points. This whole issue has... alot of great info, and is def worth buying.
Here is an excerpt from the article;
"Increasingly, scientists believe that our bodies are metabolically adapted to what our Stone Age ancestors ate. Our genetic makeup has scarecly changed. Nearly all the genes and epigenetic regulatory mechanisms we carry today were selected for behaviorally modern humans who appeared in Africa between 100,000 and 50,000 years ago... The dietary and lifestyle differences between then and now account for most of our chronic diseases and cancer."
Don't forget to get ample amounts of sleep and quiet time. I lead a very healthy life. I eat right for my metabolic type. I get plenty of exercise. Drink more thank a half ounce of water for every pound of bodyweight etc etc. Yet, before this weekend full of rest, my mind and body was suffering from working too many hours and 18 days straight. I feel so much better just from getting 8 hours a night and relaxing.
Train with purpose. Live with purpose.
Friday, April 30, 2010
10 Minute Toast ...
So you say you don't have enough time to workout. Here's how to fry your legs in ten minutes or less.
Minutes Incline Speed
0-1 0 3.0
1-2 15 3.0
2-3 15 5.5
3-4 15 1.2 walking lunges
4-5 0 8
5-6 15 3.3
6-7 15 3.7
7-8 15 1.2 walking lunges
8-9 0 9.5
9-10 0 0 squat thrust next to the treadmill
BARBELL COMPLEX
Complete as many rounds as possible in 10 minutes ( 5 minutes for beginners)
Alternating barbell lunges - 10 each leg 65lbs
Jump Lunges - 10 each
Stiff-Legged Dead lifts- 15 x 65lbs
Hamstring curls on Swiss ball - to failure
Treadmill Sprint for 30 seconds at 8.8 mph
Please note: this routine is for a well-conditioned athlete. Beginners should adjust the time and intensity accordingly.
As always; train with purpose.
Minutes Incline Speed
0-1 0 3.0
1-2 15 3.0
2-3 15 5.5
3-4 15 1.2 walking lunges
4-5 0 8
5-6 15 3.3
6-7 15 3.7
7-8 15 1.2 walking lunges
8-9 0 9.5
9-10 0 0 squat thrust next to the treadmill
BARBELL COMPLEX
Complete as many rounds as possible in 10 minutes ( 5 minutes for beginners)
Alternating barbell lunges - 10 each leg 65lbs
Jump Lunges - 10 each
Stiff-Legged Dead lifts- 15 x 65lbs
Hamstring curls on Swiss ball - to failure
Treadmill Sprint for 30 seconds at 8.8 mph
Please note: this routine is for a well-conditioned athlete. Beginners should adjust the time and intensity accordingly.
As always; train with purpose.
Monday, April 19, 2010
CHEK Points for Optimizing Your Sleep / Wake Cycle
Paraphrased from Paul Chek's life-changing book,'How to Eat, Move and be Healthy'.
1.) Try to get to bed by no later than 1030pm. Your body physically repairs itself between the hours of 10pm and 2am, and psychologically repairs itself between the hours of 2am and 6am - so get to bed and get your 8 hrs- DVR will serve you well. Repair hormones won't be released if you are awake during these times.
2.) Minimize your exposure to bright lights, for at least two hours prior to going to bed. If you don't have a light-dimmer, use lamps with low wattage light-bulbs, or even candles.
3.) Make your bedroom as dark as possible.
4.) Avoid the consumption of stimulants (such as caffeine, sugar and nicotine) after lunch. Be particularly mindful of desserts and alcohol consumption on weeknights.
5.) Eat right for your metabolic type. (Most Americans of European decent are Protein MB types).
6.) Drink plenty of water. Our bodies have very little water reserve, and once dehydrated, the body responds as though it's experiencing stress. If your body is stressed it produces stress hormones, which are awakening hormones.
7.) EXERCISE!!!!
8.) Try unplugging all electrical appliances in your bedroom. This will help make your bedroom darker and also help keep the electrical currents from affecting your natural biorythms.
1.) Try to get to bed by no later than 1030pm. Your body physically repairs itself between the hours of 10pm and 2am, and psychologically repairs itself between the hours of 2am and 6am - so get to bed and get your 8 hrs- DVR will serve you well. Repair hormones won't be released if you are awake during these times.
2.) Minimize your exposure to bright lights, for at least two hours prior to going to bed. If you don't have a light-dimmer, use lamps with low wattage light-bulbs, or even candles.
3.) Make your bedroom as dark as possible.
4.) Avoid the consumption of stimulants (such as caffeine, sugar and nicotine) after lunch. Be particularly mindful of desserts and alcohol consumption on weeknights.
5.) Eat right for your metabolic type. (Most Americans of European decent are Protein MB types).
6.) Drink plenty of water. Our bodies have very little water reserve, and once dehydrated, the body responds as though it's experiencing stress. If your body is stressed it produces stress hormones, which are awakening hormones.
7.) EXERCISE!!!!
8.) Try unplugging all electrical appliances in your bedroom. This will help make your bedroom darker and also help keep the electrical currents from affecting your natural biorythms.
Sunday, April 11, 2010
Continued from last post...
I wanted to add just a few more factoids to impress upon you the importance of GI health. As I just mentioned, intestnal health plays an important role in weight loss and energy levels, but perhaps more importantly 80% of your immune system is reliant of GI tracts ability to function properly.
Because of the low quality of foods in our grocery stores- foods loaded with perservatives and other chemicals that don't easily pass through our systems- most Americans intestinal walls are covered with a thick layer of shit. I use the word, 'shit' both literally and figuretively. This layer of shit not only causes your belly to be bloated, but it is incredibly detrimental to your immune system.
You see, when there is a layer of what essentially acts as spackel on your intestines, the nutrients from the food you eat cannot readily be absorbed into your blood steam. So after years of eating pre-packaged foods and foods loaded with perservatives, and accumulating this spackle - how much good do you think that salad you just ate is doing? Ill answer for you- not all that much good.
Think that multivitamin you take every morning is getting you all the antioxidants you need to be healthy? Well consider this, regardless of your intestinal health, 70% of that vitmain will be passed undigested through your system. Now factor in the fact that you most likely have a half inch of shit gunking up your pipes... that vitamin probably isnt going to cut it, now is it. Bottom line, get your nutrients from real, whole, organic foods.
I am not anti-vitamin by any means, but you do need to get clear on the how little it actually helps you, especially if you arent taking care of you intestinal.
If you follow the simple tips that I laid out in my last blog post, you will be on your way not only improving intestinal health, but improving the quality of your life. I can absolutely guarantee that.
For more information, please do not hesitate to email me. This is my passion. All that I want to do, is help as many people as possible.
Train. Eat and live with purpose.
Because of the low quality of foods in our grocery stores- foods loaded with perservatives and other chemicals that don't easily pass through our systems- most Americans intestinal walls are covered with a thick layer of shit. I use the word, 'shit' both literally and figuretively. This layer of shit not only causes your belly to be bloated, but it is incredibly detrimental to your immune system.
You see, when there is a layer of what essentially acts as spackel on your intestines, the nutrients from the food you eat cannot readily be absorbed into your blood steam. So after years of eating pre-packaged foods and foods loaded with perservatives, and accumulating this spackle - how much good do you think that salad you just ate is doing? Ill answer for you- not all that much good.
Think that multivitamin you take every morning is getting you all the antioxidants you need to be healthy? Well consider this, regardless of your intestinal health, 70% of that vitmain will be passed undigested through your system. Now factor in the fact that you most likely have a half inch of shit gunking up your pipes... that vitamin probably isnt going to cut it, now is it. Bottom line, get your nutrients from real, whole, organic foods.
I am not anti-vitamin by any means, but you do need to get clear on the how little it actually helps you, especially if you arent taking care of you intestinal.
If you follow the simple tips that I laid out in my last blog post, you will be on your way not only improving intestinal health, but improving the quality of your life. I can absolutely guarantee that.
For more information, please do not hesitate to email me. This is my passion. All that I want to do, is help as many people as possible.
Train. Eat and live with purpose.
Wednesday, April 7, 2010
The important first step to weight loss ...
Weight loss is something milllions of people battle with on a daily basis.
Aside from helping people get their exercise programs in order, I also encourage my clients to take several easy steps to clean up their diet.
The first step is to improve the health of your intestines. Begining this process is actually quite easy (for most, more difficult for people who eat fast food more than once a week).
So let's lay out some steps to take get your GI health back on track.
First off, learn how to eat right for your metabolic type. This will teach you how to portion your macronutrients. This will not only help regulate your bowel movements, but will lead to an increase in energy. There are a number of metabolic-type questionaires on-line that can help you figure out your MT. This is also an area that I can help you - I have a customized questionaire and will require you to keep a food log for at least 4 days. The most important thing to make note of while keeping a food log to figure out your MT is to make note of how you feel the two hours after you eat each meal. I don't want to get too off track, so if you are interested in learning how to properly portion your macronutrients, send me a an email.
Next, get yourself a quality probiotic (I recommend Natren - Healthy Trinity), and a high quality fish oil supplement ( I currently take Jarrows brand EPA- DHA blend). Take these as recommended on the bottle. Take the probiotics in the morning with 12oz of ice water.
Finally, start eating 1 or 2 pieces of organic fruit on an empty stomach first thing in the morning. Choose fruit that is high in fiber, such as apples and pears - stay away from bananas, as they are known to be binding. Make sure that you eat the fruit by itself, and do not consume any additional food for at least 1 1/2 hours. When you do eat your 'real' breakfast, make sure it is high in protein and COMPLEX carbohydrates.
TBC...
Aside from helping people get their exercise programs in order, I also encourage my clients to take several easy steps to clean up their diet.
The first step is to improve the health of your intestines. Begining this process is actually quite easy (for most, more difficult for people who eat fast food more than once a week).
So let's lay out some steps to take get your GI health back on track.
First off, learn how to eat right for your metabolic type. This will teach you how to portion your macronutrients. This will not only help regulate your bowel movements, but will lead to an increase in energy. There are a number of metabolic-type questionaires on-line that can help you figure out your MT. This is also an area that I can help you - I have a customized questionaire and will require you to keep a food log for at least 4 days. The most important thing to make note of while keeping a food log to figure out your MT is to make note of how you feel the two hours after you eat each meal. I don't want to get too off track, so if you are interested in learning how to properly portion your macronutrients, send me a an email.
Next, get yourself a quality probiotic (I recommend Natren - Healthy Trinity), and a high quality fish oil supplement ( I currently take Jarrows brand EPA- DHA blend). Take these as recommended on the bottle. Take the probiotics in the morning with 12oz of ice water.
Finally, start eating 1 or 2 pieces of organic fruit on an empty stomach first thing in the morning. Choose fruit that is high in fiber, such as apples and pears - stay away from bananas, as they are known to be binding. Make sure that you eat the fruit by itself, and do not consume any additional food for at least 1 1/2 hours. When you do eat your 'real' breakfast, make sure it is high in protein and COMPLEX carbohydrates.
TBC...
Tuesday, March 23, 2010
Our global environment. Your health.
When you look around at our environment, do you generally consider it serene, clean and healthy? My guess is no.
And if you watch a movie like, "Food Inc." or spend some time on www.mercola.com and www.westinaprice.org, it will become quite evident how disgusting our food supply is.
Is it really a surprise how sick people are in this country? Our planet is sick. Our population is sick.
100 years ago, the majority of diseases we are dealing with today and spending trillions of dollars to "treat" or "cure" DID NOT EXIST just 100 years ago.
What do you suppose would happen if even a fraction of the money wasted on vaccines for swine flu, bird flu and cures for cancer that never seem to come, was spent on funding organic farming and cleaning up our horribly polluted waters?
Healthy planet. Healthy humans.
You owe it to yourself and your planet to educate yourself on our food supply and the process in which it is created in biochemical laboratories. If you live a healthy life, you will look, move and feel better... and most of all you will be fulfilling your moral obligation to Mother Earth.
And if you watch a movie like, "Food Inc." or spend some time on www.mercola.com and www.westinaprice.org, it will become quite evident how disgusting our food supply is.
Is it really a surprise how sick people are in this country? Our planet is sick. Our population is sick.
100 years ago, the majority of diseases we are dealing with today and spending trillions of dollars to "treat" or "cure" DID NOT EXIST just 100 years ago.
What do you suppose would happen if even a fraction of the money wasted on vaccines for swine flu, bird flu and cures for cancer that never seem to come, was spent on funding organic farming and cleaning up our horribly polluted waters?
Healthy planet. Healthy humans.
You owe it to yourself and your planet to educate yourself on our food supply and the process in which it is created in biochemical laboratories. If you live a healthy life, you will look, move and feel better... and most of all you will be fulfilling your moral obligation to Mother Earth.
Sunday, March 14, 2010
stop waiting...
until your car or home is paid off
until you get a new car or home
until your kids leave the house
until you go back to school
unti you finish school
until you lose 10 lbs
until you gain 10 lbs
until you get married
until you get divorced
until you have kids
until you retire
until summer
until spring
until fall
until winter
until you die
You will never be at a loss for excuses not to start now.
But, deep down inside of you, there is a desire for change that is
far more compelling to set a goal, change, grow and succeed.
If you don't get started now, years from now you make look back at this time in your life and regret your choice to not seize the day, and to not pursue starting on the path to a better you.
Every great ending, starts with a choice to begin.
until you get a new car or home
until your kids leave the house
until you go back to school
unti you finish school
until you lose 10 lbs
until you gain 10 lbs
until you get married
until you get divorced
until you have kids
until you retire
until summer
until spring
until fall
until winter
until you die
You will never be at a loss for excuses not to start now.
But, deep down inside of you, there is a desire for change that is
far more compelling to set a goal, change, grow and succeed.
If you don't get started now, years from now you make look back at this time in your life and regret your choice to not seize the day, and to not pursue starting on the path to a better you.
Every great ending, starts with a choice to begin.
Saturday, March 13, 2010
How Much Fructose are You Consuming?
It’s no secret that we are eating more sugar than at any other time in history. In 1700, the average person ate 4 pounds of sugar a year. By 1800, it was 18 pounds. By 1900 it was about 90 pounds.
Today, about 25 percent of all Americans consume over ½ pound of added sugars a day, according to Dr. Johnson's research. That kind of consumption equates to more than 180 pounds of sugar per year! And it just so happens this statistic dovetails nicely with the statistics showing that one in four Americans is either pre-diabetic or has type 2 diabetes.
The two main sources of that sugar are high fructose corn syrup (HFCS) and table sugar.
As a standard recommendation, I strongly advise keeping your TOTAL fructose consumption below 25 grams per day.
However, for most people it would actually be wise to limit your fruit fructose to 15 grams or less, as it is virtually guaranteed that you will consume “hidden” sources of fructose from most beverages and just about any processed food you might eat.
Since 55 percent of HFCS is fructose, one can of soda alone would nearly exceed your daily allotment. It is easy to see that anyone who is drinking three, and certainly four will easily exceed 100 grams of fructose per day,
Today, about 25 percent of all Americans consume over ½ pound of added sugars a day, according to Dr. Johnson's research. That kind of consumption equates to more than 180 pounds of sugar per year! And it just so happens this statistic dovetails nicely with the statistics showing that one in four Americans is either pre-diabetic or has type 2 diabetes.
The two main sources of that sugar are high fructose corn syrup (HFCS) and table sugar.
As a standard recommendation, I strongly advise keeping your TOTAL fructose consumption below 25 grams per day.
However, for most people it would actually be wise to limit your fruit fructose to 15 grams or less, as it is virtually guaranteed that you will consume “hidden” sources of fructose from most beverages and just about any processed food you might eat.
Since 55 percent of HFCS is fructose, one can of soda alone would nearly exceed your daily allotment. It is easy to see that anyone who is drinking three, and certainly four will easily exceed 100 grams of fructose per day,
Tuesday, March 9, 2010
Continuing Ed... Evolving...
Professional personal trainers have to evolve in order to best help their clients reach their goals. Trainers need to incorporate sports science with strong communication and teaching skills that complement the mental, physical and emmotional needs of their each individual client.
This is why it is of utmost importance that trainers reinvest revenue into further educating themselves in the aforementioned areas. I am so excited to be attending the ECWconference next week. and learning from Paul Chek and JC Santana among other forward thinking minds in the health and wellness industry.
My class schedule for the conference covers topics on diet & nutrition, communication skills, functional training, special considerations for the obese, program design for advanced athletes to name a few.
Not only will the knowledge garnered for conference translate into better results
for my clients, but it is invaluable in the additional confidence I will be sure to gain - knowing that I'm working so hard to be a complete fitness professional.
This is why it is of utmost importance that trainers reinvest revenue into further educating themselves in the aforementioned areas. I am so excited to be attending the ECWconference next week. and learning from Paul Chek and JC Santana among other forward thinking minds in the health and wellness industry.
My class schedule for the conference covers topics on diet & nutrition, communication skills, functional training, special considerations for the obese, program design for advanced athletes to name a few.
Not only will the knowledge garnered for conference translate into better results
for my clients, but it is invaluable in the additional confidence I will be sure to gain - knowing that I'm working so hard to be a complete fitness professional.
Sunday, February 28, 2010
Be impeccable ...
Impeccability means, 'without sin'. It comes from the Latin pecatus, which means 'sin'... Religions talk about sin and sinners, but let's try to understand what it really means to sin. A sin is anything that you do which goes against you self.
Everything you feel or believe or say that goes against you is a sin. You go against yourself when you judge or blame yourself for anything. Being without sin is exactly the opposite.
Being impeccable is not going against yourself for anything. When you are impeccable you take responsibility for your actions, but you do not judge or blame yourself.
From this point of view, the whole concept changes from something moral or religious to something commonsense. Sin begins with rejection of yourself. Self rejection is the biggest sin you commit. In religious terms self-rejection is a mortal sin, which leads to death. Impeccability, on the other hand, leads to life.
- From Don Miguel Ruiz's, " The Four Agreements" .
I post this because I want people to realize that they can do anything they put their mind to. I want people to be impeccable with their word. I want people to say that they are going to do something and do it.
If you say that you can complete the Tough Mudder, you will. Do not let people poison your mind by telling you that you are crazy for making a decision to do something that is going to test your willpower and spirit. They are projecting their lack of confidence in themselves. There is nothing crazy about making a decision to do something difficult and going after it. The people that are crazy are the ones who play everything safe and don't go after what they want in life.
For those that are joining the team, I think that you are all amazing. I look forward to doing everything in my power to help you prepare for the race. I look forward to seeing the sense of accomplishment on every one's faces after the finish the race.
Believe in yourselves. Be impeccable.
Everything you feel or believe or say that goes against you is a sin. You go against yourself when you judge or blame yourself for anything. Being without sin is exactly the opposite.
Being impeccable is not going against yourself for anything. When you are impeccable you take responsibility for your actions, but you do not judge or blame yourself.
From this point of view, the whole concept changes from something moral or religious to something commonsense. Sin begins with rejection of yourself. Self rejection is the biggest sin you commit. In religious terms self-rejection is a mortal sin, which leads to death. Impeccability, on the other hand, leads to life.
- From Don Miguel Ruiz's, " The Four Agreements" .
I post this because I want people to realize that they can do anything they put their mind to. I want people to be impeccable with their word. I want people to say that they are going to do something and do it.
If you say that you can complete the Tough Mudder, you will. Do not let people poison your mind by telling you that you are crazy for making a decision to do something that is going to test your willpower and spirit. They are projecting their lack of confidence in themselves. There is nothing crazy about making a decision to do something difficult and going after it. The people that are crazy are the ones who play everything safe and don't go after what they want in life.
For those that are joining the team, I think that you are all amazing. I look forward to doing everything in my power to help you prepare for the race. I look forward to seeing the sense of accomplishment on every one's faces after the finish the race.
Believe in yourselves. Be impeccable.
Friday, February 26, 2010
Tough Mudder NYC : Team Bellator
www.toughmudder.com
Hey guys I'm looking to sponsor a team for this event. It looks like a very tough course, if you really want a challenge
and get your butt in shape, this is an amazing way to challenge yourself.
I will be charging a nominal feel for online strength and conditioning program to get you ready for the race ($75) - you will
receive an advancement of the program via email every 10 days. You will also receive a customized shirt the day of the race ( and
I'm working on some other stuff in the way of swag). I will also hold a few weekend practices between now and the race - in central park.
If you or anyone you know may be interested, please let me know as soon as possible. You have 63
days to get mentally and physically ready and I want to help.
Let's try to get a big crew together for this.... " they say God always favors the big battalions... " Voltaire
Hey guys I'm looking to sponsor a team for this event. It looks like a very tough course, if you really want a challenge
and get your butt in shape, this is an amazing way to challenge yourself.
I will be charging a nominal feel for online strength and conditioning program to get you ready for the race ($75) - you will
receive an advancement of the program via email every 10 days. You will also receive a customized shirt the day of the race ( and
I'm working on some other stuff in the way of swag). I will also hold a few weekend practices between now and the race - in central park.
If you or anyone you know may be interested, please let me know as soon as possible. You have 63
days to get mentally and physically ready and I want to help.
Let's try to get a big crew together for this.... " they say God always favors the big battalions... " Voltaire
Wednesday, February 17, 2010
Availability at two private training studios in Manhattan...
So I've spent the last 6 months working on growing this company organically.
My top priority was to fill my evening hours, especially at Club H in Hoboken.
Now that my nights are busy and my availability has become limited, I've decided
to make myself available during the day, 5 days a week in NYC.
The two studios that I will be taking clients at, beginning on March 3rd is Nimble Fitness
in Union Square ( www.nimblefitness.com ) and Cordell Fitness in Soho (www.cordellfitness.com ).
Please contact me about rates and availability - my book is getting filled incredibly fast,
especially since the new year - so please take action as soon as possible.
" Greatness is not a measure of how great you are, but how great other came to be
because of you ".
My top priority was to fill my evening hours, especially at Club H in Hoboken.
Now that my nights are busy and my availability has become limited, I've decided
to make myself available during the day, 5 days a week in NYC.
The two studios that I will be taking clients at, beginning on March 3rd is Nimble Fitness
in Union Square ( www.nimblefitness.com ) and Cordell Fitness in Soho (www.cordellfitness.com ).
Please contact me about rates and availability - my book is getting filled incredibly fast,
especially since the new year - so please take action as soon as possible.
" Greatness is not a measure of how great you are, but how great other came to be
because of you ".
Monday, February 8, 2010
Always continuing my education...
So I will be attending the SCW Fitness conference in Philly next week.
I'm incredibly excited to spend the weekend furthering my education and
step my game up - I'm sure my clients can't wait to play guinea pig when I get back.
I will also be taking a pre-convention seminar being taught by the CHEK Institute.
Its called, 'Equal but Not the Same: Special Considerations for Training Females'.
The course details the differences between men and women both structurally and
chemically, and these differences need to be taken into account while designing and implementing an exercise program that really works.
Some of the other areas that I'll be learning more about are:
training athletes with limited equipment and resistance, golf mechanics,
low back pain and functional solutions, stabilization movements, lactate threshold,
creativity with kettlebells, periodization training, proper training for runners and
a few more.
Next to real-life experience, I feel that continuing education is the most important
asset of a personal trainer. When choosing a fitness professional, you should always
ask if that individual has taken any recent classes or attended any seminars such as this
is the recent past.
I'm incredibly excited to spend the weekend furthering my education and
step my game up - I'm sure my clients can't wait to play guinea pig when I get back.
I will also be taking a pre-convention seminar being taught by the CHEK Institute.
Its called, 'Equal but Not the Same: Special Considerations for Training Females'.
The course details the differences between men and women both structurally and
chemically, and these differences need to be taken into account while designing and implementing an exercise program that really works.
Some of the other areas that I'll be learning more about are:
training athletes with limited equipment and resistance, golf mechanics,
low back pain and functional solutions, stabilization movements, lactate threshold,
creativity with kettlebells, periodization training, proper training for runners and
a few more.
Next to real-life experience, I feel that continuing education is the most important
asset of a personal trainer. When choosing a fitness professional, you should always
ask if that individual has taken any recent classes or attended any seminars such as this
is the recent past.
Sunday, February 7, 2010
Free general health screenings and massages for your company...
If you are interested in Bellator Fitness and Health coming to your office and providing some general fitness markers ( weight, body %, BMI, blood pressure and resting heart rate) and learn
how to make improvements in all of these areas.
While your coworkers are learning about their level of health, receive a free 5-minute massage from one of our professional massage therapists.
We are fully insured professionals and will never provide advice that is out of our scope of practice.
If you are interested in learning more, please feel free to contact me at; greg@bellatorfit.com .
how to make improvements in all of these areas.
While your coworkers are learning about their level of health, receive a free 5-minute massage from one of our professional massage therapists.
We are fully insured professionals and will never provide advice that is out of our scope of practice.
If you are interested in learning more, please feel free to contact me at; greg@bellatorfit.com .
Monday, February 1, 2010
Become a fan of Bellator Fitness on Facebook...
I've found that our Facebook 'Fan Page' is the most convienient way to communicate short updates to people interested in exercise and wellness.
That being said, I will be making a concerted effort to write more articles and post them on here.
I am soley accountable for keeping this blog up-to-date and have really dropped the ball since Christmas. I make no excuses, I just make sure to be better.
Please become a fan of Bellator Fitness on Facebook: www.facebook.com/pages/New-York-NY/Bellator-Fitness/198657431410?ref=ts .
Please feel free to contact me at any time with questions about our rates and services; greg@bellatorfit.com
That being said, I will be making a concerted effort to write more articles and post them on here.
I am soley accountable for keeping this blog up-to-date and have really dropped the ball since Christmas. I make no excuses, I just make sure to be better.
Please become a fan of Bellator Fitness on Facebook: www.facebook.com/pages/New-York-NY/Bellator-Fitness/198657431410?ref=ts .
Please feel free to contact me at any time with questions about our rates and services; greg@bellatorfit.com
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