Saturday, December 18, 2010

long term goals...........

This past week there was "a tremor in the force", I treated myself to a couple of dinners out and a pint of ice cream for dessert. To make a long story short...... it wasn't worth it. I just wound up feeling bad and wishing I'd had my usual meals of turkey or fish with brown rice and vegetables.
I wanted an escape, a little mini vacation, and sometimes I think that a high fat/caloric meal will do that for me, and it used to. In the past I was able to escape with food, but at the moment it's not working and I'm glad for it. I think I'm more focused on maintaining a healthy, light weight for myself year round, all the fattening food is not filling the void, I feel even more empty.
I really try to stay "in the moment" which is a hard thing for me to do but in this area being focused on the future is working for me. I dream of spring and summer during the winter and the last thing I want to think about when it gets warm is having to shed the 10-15lbs I put on over the cold months. So I use this visualization to help me to stay focused on the present.
In conclusion, visualize who you want to be in the new year and the spring and summer to come. Develop good habits in the winter when it's a challenge to stay focused, if you can do it during this time of year, you've got it made when it gets warm and everything gets easier.

Saturday, December 11, 2010


Stagnation regarding my diet, over the past few months I've eaten a henhouse of egg whites, a coop of chickens, plots of sweet potato's and garden's of broccoli......etc. To be honest, I'm sick of it, I gotta change things up.
I've noticed that over the past month I've given up going to "the energy kitchen" and getting a sirloin burger and a peanut butter protein shake (I love both of these). Small though it may be, this could be the cause of my discontent. I have to be careful with my rigidity, otherwise I'll wind up feeling like I'm being punished, and put myself in a place where I'm resentful and rebellious which is a recipe for some kind of acting out usually involving food or over spending.
I may very well deserve something, a treat, a massage, a few days off.....hey we all do, but I still want to be responsible and feel good about what I'm doing. I'm well aware of when I "cross that line", but if I'm feeling like I've been feeling I begin to tell myself that "I don't care". "I don't care" is another sign that something not so good is about to occur, because I do care....a lot.
So what's next? What do I do? I think I gave myself the answer when I talked about "energy kitchen"....... I should go back and eat there more often, lighten up on myself again, I need a constant reminder that I'm human, and these little things make the mundanities of life live-able......a return to balance. I also know that this way of being is a little extreme, but it is who I am and what I must do and if I want to feel, perform, and look a certain way. I'm not suggesting that this is for everyone, this is strictly my own thoughts, feelings and experience.

Tuesday, November 30, 2010

the exercise enigma - cont'd

So what does this all mean? I take it to mean, follow your heart and your gut when it comes to what's best for you. This is why I'm against exercise prescriptions most of the time, it's about the journey, not the destination. As human beings we are constantly changing organisms, what worked one day may not work another, pay attention to it, pay attention to your trainer and think of your journey as one from your head to your heart, namaste (just kidding...... sort of)

Monday, November 29, 2010

"the exercise enigma"

By Gretchen Reynolds - NY TIMES
Recently, researchers in Finland made the discovery that some people’s bodies do not respond as expected to weight training, others don’t respond to endurance exercise and, in some lamentable cases, some don’t respond to either. In other words, there are those who just do not become fitter or stronger, no matter what exercise they undertake. To reach this conclusion, the researchers enrolled 175 sedentary adults in a 21-week exercise program. Some lifted weights twice a week. Others jogged or walked. Some did both. Before and after the program, the volunteers’ fitness and muscular strength were assessed. At the end of the 21 weeks, the results, published earlier this year in Medicine and Science in Sports and Exercise, were mixed. In the combined strength-and-endurance-exercise program, the volunteers’ physiological improvement ranged from a negative 8 percent (meaning they became 8 percent less fit) to a positive 42 percent. The results were similar in the groups that undertook only strength or only endurance training. Some improved their strength enormously, some not at all. Others became aerobically fitter but not stronger, while still others showed no improvements in either area. Only a fortunate few became both fitter and more buff. As the researchers from the University of Jyvaskyla wrote with some understatement, “large individual differences” exist “in the responses to both endurance and strength training.”

Hidden away in the results of almost any study of exercise programs is the fact that some people do not respond at all, while others respond at an unusually high rate. Averaged, the results may suggest that a certain exercise program reliably will produce certain results — that jogging, say, three times a week for a month will improve VO2max (maximal oxygen capacity) or reduce blood pressure; and for almost any given group of exercisers, those results are likely to hold true. But for outliers, the impacts can be quite different. Their VO2max won’t budge, or it will fall, or it will soar.

The implications of such wide variety in response are huge. In looking at the population as a whole, writes Jamie Timmons, a professor of systems biology at the Royal Veterinary College in London, in a review article published last month in The Journal of Applied Physiology, the findings suggest that “there will be millions of humans that cannot improve their aerobic capacity or their insulin sensitivity, nor reduce their blood pressure” through standard exercise.
But what is it about one person’s body that allows it to react so vigorously to exercise, while for others the reaction is puny at best? One answer, to no one’s surprise, would seem to be genetics, although the actual mechanisms involved are complex, as a recent study by Dr. Timmons and others underscored. In that work, researchers accurately predicted who would respond most to endurance exercise training based on the expression levels of 29 different genes in their muscles before the start of the training. Those 29 genes are not necessarily directly associated with exercise response. They seem to have more to do with the development of new blood vessels in muscles; they may or may not have initiated the response to exercise. Scientists just don’t know yet.

In other words, this issue is as intricate as the body itself. There is a collection of compelling data that indicate that about half of our aerobic capacity “is genetic,” Dr. Timmons wrote in an e-mail. “The rest may be diet,” or it could be a result of epigenetics, a complicated process in which the environment (including where you live and what you eat) affects how and when genes are activated. “Or it could be other factors,” he said. Although fewer studies have examined why people respond so variously to strength training, “we have no reason to doubt,” he said, that genetics play a similar role.
But none of this means that if you once took up jogging or weight lifting and didn’t respond, you should take to the couch. It may be that a different exercise regimen would prompt beneficial reactions from your particular genome and physiology, Dr. Timmons said. (Although scientists still have a long way to go before they can say, definitively, who needs what exercise, based on genetic and other differences.) In the meantime, Dr. Timmons stressed, even low responders should continue to sweat. Just as scientists don’t yet understand the complicated underpinnings of the body’s response to exercise, they also don’t necessarily understand the full range of exercise’s impacts. Even if you do not increase your VO2max, Dr. Timmons said, you are likely to be deriving other benefits, both big and small, from working out. Exercise does still remain, “on average,” he said, “one of the best ‘health’ treatments we have.”

Wednesday, November 24, 2010

prepare for the holidays

What I really mean is prepare for the times when you'll have down time at home, in between all the holiday cheer. This is a very important time to hone your healthy food shopping skills to make sure you're appropriately fortified. The key here is stay consistent in the most inconsistent time of the year.
I'm going to keep these things around: liquid egg whites, frozen (organic if possible) vegetables, ground white meat turkey, sweet potatoes, acorn squash, butternut squash (prepare the squash plain, the acorn and butternut taste awesome with just some black pepper especially when combined with the veggies and turkey or any other lean protein), brown rice (make 3-4 cups and keep it in a large tupperware in the fridge), organic low fat tomato sauce, and bbq sauce.
All the squashes can be prepared at once while you make the rice on the stove top, these carbs are very important to have around because the proteins take minutes and with these already prepared the meal is a no brainer. I like to use the tomato sauce or bbq to dress any of these meals.
Its also a good idea to eat a good, solid, clean meal before going out to any party or even dinner, I'll be less likely to overeat and can enjoy sampling all that's available without the desire to gorge myself which is always possible if I'm not prepared.
lastly, dont forget your long term goals, keep your eye on what you want to achieve and use this time of year as a reference point for getting through anything.

Tuesday, November 23, 2010

IOT workout video

this is currently the featured video titled "IOT sequence"

Saturday, November 20, 2010

My Decision

This posts' original title was "make a decision" but when I start writing a post or speaking about "you" or what "you" should be doing I know I should shut up and talk about me, what's my experience on the topic? Anything else is bullshit.
I should start by saying that I'm pretty anti-most everything by nature, and I'll say straight up, that I'm pretty anti-holidays. Not the good or spiritual aspects of our holidays like being with family or being altruistic (shouldn't we do this all year anyway, or at least try), I'm not even talking about the mass consumerism, which does by the way help fuel our economy, so I'll keep my haterism to a minimum.
Specifically I'm talking about the social rituals of over consuming food and alcohol, and moreover the giving of gifts in the form of un-healthy food and alcohol. I wouldn't care so much if I heard people enjoying themselves while over-indulging,but all I hear is the guilt and shame surrounding it, this and the ever increasing struggle to climb from the crevice of fat everyone has submerged themselves in. Sounds like fun, right.
My decision: To not do it, not eat the food, not drink the drink, give gifts that mean something, even a card with some real feelings attached to it would be better then an over-priced box of cookies or some other "treat" that I'll literally have to throw away to not eat. I want to stand for something, I don't want to follow the herd and I want to look lean in the Dominican Republic come January. I cant discount some vanity, it can fuel my desire to train, so what. I'll use it, even if I tell myself that I have something to prove, which I dont' but if thinking I do keeps me saner than the craziness of the holidays then I'm all for Jedi mind tricks.
I think that before I do some something I need to understand the consequences, for me the consequences of not putting on that holiday 10 lbs means I get to feel better about myself, much better than that fatty meal is gonna make me feel........... oh, I almost forgot "Happy Thanks giving"

Tuesday, November 16, 2010

I'm back - what am doing?

Finally got the laptop back, dropped it off for service on 10/29........ feels like forever. Sometimes I forget what I'm doing or to be exact what I'd like to be doing, I get sidetracked. Then when I return I feel confused, fear kicks in, it seems to couple well with uncertainty.
This stream of consciousness is just a tool to get me back in the habit of writing, to refocus myself. When I don't want to train I do it anyway, just like the myriad of other things that i do because they've become habit....... I think I need a bagel.

Friday, October 29, 2010

IOT is becoming more about MAC

I've been really psyched to get to work on IOT, especially the video's I've wanted to begin posting on youtube again. Logically I want the best software possible to create these with and I love the technology associated with imovie on my macbook.
With that being said I've also discovered that there are quite a few road blocks in utilizing the new ilife-11, the least of which being the learning curve. I need more memory...... imovie keeps quitting on me, my photos have becoming that "spinning gear thing", I've been at the apple store about 7 hrs this past week alone.
I refuse to give up, I'm off to tekserve today to see what they say, I'm sure that I'll return to discussing more physically enlightening topics shortly, thanks for your patience.

Saturday, October 23, 2010

I'm hurt - act locally, think globally

I strained my left oblique in jiu jitsu, everyone gets hurt sometimes and this was my moment, unfortunately it wasn't aligned with my re-newed desire to train after my last new, renewed desire had run out. So, I can't roll (grapple), sneezing hurts, and it feels like someone's poking me with a stick in the side 24/7.
It pretty much sucks, but if you're like me, like I know a lot of people are, you're not going to let an injury sideline you. I'm not grappling right now (I really try to use common sense), that's just gonna do more harm than good. But sitting on the couch with some ice cream's not really going to help either. In these situations, with these kinds of injuries, I feel it's best to keep moving. I'm doing cardio, some yoga, light stretching of the area, I'm still gettin my pump on, feel me.
I'm treating my strain with a combination of ice, heat and advil and as Dr. Cullins from NY PT Health & Rehab advised "always end your ice/heat treatment with ice". I'm treating my injury locally and treating my body and mind with IOT, hence "acting locally but thinking globally".
This is the goal of IOT, to have the awareness to know yourself enough to make the appropriate decisions for yourself with the help of the professionals when these situations arise.

Thursday, October 21, 2010

video intro to IOT

A quick video of me talking about IOT, I'm sitting in the back hallway of the studio with a massage table as by background, very fancy, I know.

Tuesday, October 19, 2010

dieter's food list

Everything in moderation, I wish it were that simple. If most people were able to consume moderately there would much less of an obesity problem in this country. I’ve found that in most cases moderation doesn’t work and abstinence from certain foods is the only way to succeed in your campaign to lose weight. without belaboring the point I think it’s a good idea to recognize which foods are a “slippery slope” for you, in other words, one’s that you consistently over indulge with, and eliminate them, Especially in your home.
Disclaimer: I’m not a nutritionist or dietician and this list will be open to revision along with everything else.
PROTEIN - chicken - lean steak - turkey - egg whites - veal - salmon - tuna - whitefish - low fat cottage cheese - cheese
CARBOHYDRATES - sweet potato - apples - plain muesli - rolled oats - pumpkin - yams
FATS - Avocado - all natural peanut butter - almonds - flaxseed oil - fish oil
VEGGIES/SALAD - broccoli - lettuce - cabbage - cucumber - cauliflower - green beans - peas - zucchini
CONDIMENTS - fat free dressing - mustard - salsa - tomato sauce - balsamic vinegar - lemon juice -lime juice - garlic - chili powder - crushed red pepper.

Eat a small meal or snack every 3 hrs - grill, don’t fry all protein sources except egg whites.
Drink a minimum of 8 glasses of water a day
don’t weight train on an empty stomach, eat to fuel your workout 1 to 1.5 hrs before
choose foods with the least processing possible, refined foods are low in nutrients and high in calories.

Thursday, October 14, 2010

Kari's Post

“I hate yoga and I’m not doing any of that IOT shit”. This was one of the first things that my client Kari greeted me with the other morning before we began her session. Kari hates yoga (obviously) and doesn’t want anything to do with it (doing exercise barefoot is obviously very closely associated to yoga which brings us directly back to the first sentence). Kari loves her training and I love her for loving her training, she looks great and is happy, which makes me happy, it’s a big hippie love fest...... not exactly (see first sentence again)
Kari came to me 6 weeks after having her second child after she was recommended to me by another post natal client Heather, (who without her I would have none of these wonderful new moms in my life) who told her, “I have this great trainer, he knocked the baby weight right off me”.
Kari and I were training together for about 10 months before I introduced her to “Inside Out Training”. When I first began to implement the IOT system, I met with a lot of resistance, due in large part to the word yoga. When I even so much as mentioned yoga to Kari, a mental wall went up. Mind you, the words plyometrics, kettlebells and dumbbell training were also included in this dialogue, and to me, when you put those 3 together, you’re in for a good ass kicking workout.
Kari convinced me that i needed to more clearly define my approach so as not to turn off prospective clients with this yogic connotation. In other words, tell them “I’ve lost 20lbs since we’ve been training”, tell them “I have crazy ripped delts” (ok, she didn’t say that, another trainer told her that), Tell them “that this training is hard, probably the hardest thing you’ll ever do”. Why is she getting these results? Why is this so hard?
Because at the more challenging phases of IOT the addition of yoga is utilized mostly in the form of active rest/recovery. Try doing a kettlebell bent row, alternating each rep with a kettlebell snatch for 1 minute and you’re gonna need to sit down. But in IOT you’re not going to, you’re gonna hold a standing leg extension, dancers pose or even tree for another 30 seconds and that’s your rest. Try holding crow for 30 seconds after that....... your shoulders will be on fire!
Kari is still opening her mind to this style of training, but she’s come a long way and she still does what I say because she likes to work hard and that’s what I make her do.
Forget what you know about training, I will teach you another way. You will lose weight and look fantastic but more importantly you’ll be able to keep up with those kids catch them and hoist them on to your shoulders without tearing a rotator or throwing your back out while doing it. Call me at 917-912-1432 to schedule an appointment.

Tuesday, October 12, 2010

upside down eating - continued

continued from 10/11, which is funny because now this post will appear on top of the last post, essentially upside down.
I believe a large part of the reason that people suffer from this is the desire to be socially accepted. For me, that means that sometimes I may feel left out because my friend, partner, or group are doing things, eating things, etc. that are going to get in the way of my goals, and if weight loss and physical conditioning are one of these, then I need to prioritize that. I have to believe that if you've paid all this money for personal training than your fitness goals are a top priority, at least for the amount of time that you've hired your trainer.
Honor yourself and your goals, make a short term commitment a lifetime practice, make good habits the most glaring, and as my friend Les says "train your weaknesses to become your strengths".

Monday, October 11, 2010

upside down eating

Breakfast - the name implies breaking a fast which has occurred during the hours we are at rest or more literally from the time we stopped eating the previous day. For most of this is about 10-12 hrs, which is a long time to go without food. Even though our basal metabolic rate is very low during rest, WE NEED TO EAT! I can't perform any of the goals, plans, or tasks I've planned for the day without the proper fuel.
In my experience I've found that I skip breakfast when I overate the night before. That heavy meal that I've had too close to bed time is laying undigested in my stomach making me believe that I've no need for breakfast. My body is working over time to break down the carbs, fats and proteins that should have been well on their way to being completely digested hours ago.
This kind of eating is upside down, you cannot train or perform even close to optimally with this kind of nutrition. Upside down eating is one of the biggest obstacles I must overcome in myself and in my clients. One of the main reasons this is................ to be continued.

Saturday, October 9, 2010

Upside down thinking

This post is about energy and the conservation of it. Because my thinking, hopes, fantasies and best intentions run streaming through my overactive brain and tell my body that I'm capable of all things, all the time.
Very positive, right? I think so, but in order to make the hopes and intentions reality I had to take a good hard look at where my energy was going in the first place. Years ago I put energy in a strictly physical "box". For example, if I ran a certain distance, I'd become exhausted, if I lifted this much weight, I'd become incredibly fatigued. You get the idea.
It became obvious over time that my energy expenditure also had a lot to do with what I did with the time that I looked at as pure indulgent relaxation. For me this included watching "bad" TV and eating "bad" food. Both of these I discovered required way more energy than relaxation should require, I equate relaxing with re-charging both mentally and physically.
Here's where the healthy choice comes in, If I wanted to live a life that I wanted to live. This life includes travel, working on my business and in general putting my best effort toward things that allow me to experience real joy and serenity. So, what I'm saying is that those things that I thought were helping me to relax were the root of the anxiety which was in my way from experiencing the peace that is the re-charging positive energy that help propel me toward my goals, which is where I come closest to real joy and serenity. My thinking, was essentially upside down.
More on this in future post

Wednesday, October 6, 2010

20 breaths

Since my last post was about awareness I thought I'd share something that is helping me to stay more aware which is why I've named it "20 breaths". I started doing this right after jiu-jitsu to center myself from the frenzy and transition back to a world that doesn't exist on a blue mat, with some other dude trying to choke, break or otherwise force you into submission.
I got this idea from chopra who talks about methods of meditation in "Reinventing the Body and Resurrecting the Soul". I like to incorporate a count or focus on numbers because the reality is that I can't really lay there too long and the 20 count reassures my still frantic mind that I'll still get to wherever I have to be on time (which is usually nowhere at that time of day)
All I do is find a spot lay on my back, hands at my sides (corpse pose), and count to 20 while taking deep inhales and controlled exhales. I do my best to clear my mind and for me that just means I'm only distracted every 20 seconds or so, but I also remind myself that skilled people weren't born with their skills and that this takes practice.

Tuesday, October 5, 2010

It's about awareness...........

It's so important to be present for the time you set aside for yourself to train, work out, do yoga, whatever it is to re-connect to yourself. This is the foundation to achieving the weight loss, muscle gain, ripped abs, six pack, blazing gun results you are looking for. A step most often overlooked by most, myself included, the realization that between the baby steps of progress lie hundreds of even smaller steps...... so what, it's forward progress

Monday, October 4, 2010


This is how we do it:

BAREFOOT BOOTCAMP is done barefoot and without “lifting gloves” to ensure the strengthening of our most obvious training tools, the hands and feet.

BAREFOOT BOOTCAMP is bare bones meaning no weight machines. It is my belief that machines are for
those who have already mastered muscle isolation during full body movements.

BAREFOOT BOOTCAMP is mind-FULL, you must be present, focused and patient because inside focus will yield the best outside attainable.

This is Inside Out Training, featuring HAL'S BAREFOOT BOOTCAMP - a revolutionary workout