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