Strongevity

Spirit & Sport

[strongevity]

Your Own Personal Happy Pill

Nothing is worse than feeling down. It doesn't even have to be a deep, dark, down feeling, just that subpar, unispired feeling. Maybe it's brought on by a series of stressful life events, a string of rainy days or it might just sneak up on you for no appraent reason at all. In any case, you just want it to go away so that you can go back to feeling good again.

When we talk about working out, many mood enhancing buzz words get thrown around like "runner's high" and "endorphins". While there is truth to the neurochemical link between exercise and mood, I want to suggest another reason why your workout can serve as your own personal happy pill. The reason is because working out is a symbol of power.

For me, power is the ability to create something out of nothing, or to break something down to nothing. This is why working out feels like such a power move. From nothing, you affect a dramatic change in your body and create an entirely different vessel. From the beginning of the workout, there are weights to lift, miles to run and heights to jump. By the end, those sets are burned down to nothing more than a smoldering pile of ash. The dictionary gives us other ways to define power that might help explain why exercises of power improve our mood.

pow·er ˈpou(ə)r/ noun

1. the ability to do something or act in a particular way, especially as a faculty or quality.

synonyms: ability, capacity, capability, potential, faculty, competence

2. the capacity or ability to direct or influence the behavior of others or the course of events.

Oftentimes, down feelings are associated with feelings of helplessness, self-doubt and lack of control. Demonstrating your power in the form of completing a workout counters this outlook with living proof that you are strong, determined and able to do remarkable things. It's this subconscious message accompanied by the tidal wave of good feeling brain juice that results in the outstanding feeling you are left with.

Neither are going to be there by default, though. In order to guarantee the rush of endorphins, you must push the intesity to your limits so that you get the appropriate respons from your central nervous system. To feel the sense of achievement that comes with completeing a hard workout, you must go into the session with your intention set on accomplishment and remain persent and attentive throughout each rep and set. Both of these actions are signs of your committment and purpose which also assists in helping the good feelings come along.

There are so many reasons to exercise (I won't list them here), but at the top of my list is that it consistently gives me an uplifted spirit, a positive outlook and the sense that I have the power to affect any change I desire in my life. Get connected with your workouts and find added purpose in your day! Have you discovered any other amazing benefits from exercising that you never hear people mention?

In spirit and sport,

Mitchel

[edsonlnoe]

Basketball Workout

[strongevity]

My clients are always interested in making the workout as fun as possible. This would work brilliantly!

[strongevity]

How to Stay Motivated

Often times, when I am trying to gain a deeper understanding of a concept or idea, I like to start by looking at the definition its root word(s).

mo·tive

1. a reason for doing something, especially one that is hidden or not obvious.

1. producing physical or mechanical motion.

It is truly amazing to see how many of the answers exist in the language we use everyday. Before Googling "motive", I was thinking about how to explain motivation as a form of faith...as believing in something that cannot be seen, but holds the true value of dedicating yourself to a practice (exercising, meditating, budgeting etc.). Luckily, the above definition explains it to us with one word: reason.

Most of the time, we are most motivated when we first make a strong conviction or powerful decision about where we are going to go or who we are going to become. Why is this motivated feeling so real and present early on, but seems to fade and lose its luster days or weeks down the road? It's because the initial REASON that the conviction was made is still very fresh in our minds and so the inspired feeling is right there by our side.

Inevitably, the surge of motivation is reduced to a slow drip and that is usually the time that we skip a gym day; put off meditating; take an early cheat day on our diet, etc. Fortunately, we can derive a few helpful strategies to help keep us going in times of motivational downturn from the very definitions of the word "motive" (Hint: the first two tricks point to "motive" as a noun, and the second two to "motive" as an adjective).

1. Set Up Reminders!!!

Find ways to refresh your memory of why you are embarking on your journey. You can be practical and stick up some Post-Its with words and phrases that express the "meaning behind your mission". You could leverage technology by finding your favorite motivators on Instagram or Twitter and flood your feed with their musings. You can even go full-on New Agey and create your very own VISION BOARD!

2. Get REALLY excited about SMALL payoffs

While the grand vision of you delivering yourself as your own personal champion to a raucous crowd of spectators may be the initial earthquake that sets off the tsunami of inspiration, the reality is that most of your victories are going to be personal, tiny and unsexy. So it behooves us to learn to cherish the value of small steps in the right direction. Sometimes being able to look in the mirror and say "I've been doing things differently for the past six months" IS the trophy!

3. Dedicate yourself to a SMALL, humble practice

I can relate to how you probably first felt when you decided to make that big change. You're going to set the world on fire; kill three birds with one stone; swing for the fences. The truth is that those momumental efforts, while grandiose in theory, are completely unsustainable in practice. By committing to something that is easy to maintain and well within your capabilities, you will build momentum, confidence and a platform from which to ramp up your efforts.

4. Create a Support System

Wouldn't it be cool if you could put the whole globe on your shoulders and make the world turn? So you could try to make that happen OR you can make it easier to go for the long haul by getting the people, places and things around you that can bear some of the load. A machine under too great a stress for too long is bound to break down. By distributing the load over a greater surface, you can keep coasting when things are even keeled and leverage your supporters to gear up when the challenge is tough.

The first two tips keep your REASON constantly in your line of sight, while the second two keep you in MOTION. You see, the way to keep your motivation is simply not to rely on it! Instead, believe truly and deeply in your REASONS and pace yourself to be able to stay in MOTION. Well, those are my insights on this topic. What has your experience been with motivation? What techniques do you use to keep inching towards the goal?

In spirit and sport,

Mitchel

[strongevity]

3 Things People with Great Physiques Have in Common

Getting to your ideal shape can feel like a journey. There are plenty of ups and downs, easy victories and frustrating challenges. Each of us charts a unique course towards our goal, but anyone who has ever achieved fitness greatness has had to do at least three things to get it done. #1 Increase Frequency The bottom line is that people with rockin' bodies work out all the freakin' time! This is not a bad thing, though. Truthfully, this human body that we have been given was definitely made to move. What this means in the fitness department is that in order to get closer to your goal, you will have to spend more time working at it. Makes sense, right? #2 Have a Plan Every competitive athlete I have ever encountered seems to always have one thing with them whenever they are in the gym (and I'm not talking about pre-workout powder). It is their program! Think of when you go to a play or the symphony: you get a program that tells you what to expect AND when! Wouldn't it be nice to have similar predicatability when you're working so hard to get your fitness dreams to come true? #3 Look Beyond the Gym There is a great expression: "You can't out-train a bad diet." Nothing new here, just a reminder that you can develop a very fit looking body just by modifying your diet. A person doesn't need to work out 4-7 days a week to be at their ideal weight and body fat percentage. They just need to eat functional foods in small quantities and stay away from most starchy carbohydrates, sugar and alcohol. These three moves are not new information. In fact, they are so old that even Jack Lalanne, Arnold Schwarzenegger, Jane Fonda and Billy Blanks used the SAME strategies in the 60's, 70's, 80's and 90's. Therein lies the beauty: three simple steps that anyone can take to get in the ballpark of their fitness goals. So ask yourself: How can you dedicate more time to fitness? Does your plan have a clear direction? Are you doing everything you can outside of the gym to assist you on your mission? Answer these three questions, set them in motion and watch your body's transofrmation begin to take shape! In spirit and sport, Mitchel

[strongevity]

A Quick Tip for Back Pain

Hey, guys. Just a quick post about trying to get your back to feel normal again. So many of my clients frequently come to the session with a painful lower back. Knowing that movement after a long day of sitting in a chair is what they need, I have the person workout and do a bunch of moving around. Then we do our trademark stretching bit at the end, and invariably I get a text 24-48 hours later singing hymns and praise about how great their back feels. The secret recipe for a better feeling back is movement + stretching. I like to do the movement first, because muscle responsiveness and activity are inhibited with deep stretching. The movements that I find works best is this: • Cat/Cow • Cobra • Chaturanga Dandasana (yoga push-up) into Upward Facing Dog [here is a link to a tutorial on the pose(s) http://www.mindbodygreen.com/0-6631/How-to-Do-Chaturanga-the-Right-Way.html] • Walking Lunges with a twist over the front leg • Side Lunges • Deadlifts (both stiff leg and traditional) After a vigorous routine of those movements, do these stretches: • Hamstrings • Calves • Erectors (lower back) • Glutes (butt) • Hip Flexors • Psoas and Oblique Abs (side abs) The stretches should be done daily and even intermittently throughout the day. The movements can be done either every other day with the same level of intensity, or every day alternating between high intensity and low intensity. This battery is sure to help your lower back issues. Until next time, stay elevated. In Spirit and Sport, Mitch

[strongevity]

Youth Is Wasted On the Young

I remember being a third-grader drawing up blueprints for a Hovering Snowmobile in the basement of my mother's house after a snowstorm. I recall feverishly drawing sketches and working through "schematics". The image of me barreling through snow capped backwoods became more vivid with each revision of the drawing. It would run on gasoline like a go kart and have a glass dome cabinet! This memory is phenomenal to me for two reasons: 1) this hovercraft was not only inspiring and exciting to me, but also COMPLETELY realistic and feasible, and 2) the newly fallen snow that had me trapped indoors did not represent some winter burden to bear, but rather an inspiring opportunity for an 8-year old to change the world. It's unimaginable to me that enthusiasm and optimism of that magnitude would be a transient state. That the day would come that I would actually have the time AND resources to act on such an idea, and yet do nothing about it. The insights we can gain from this childish episode are tremendous. For one thing, we can see how a fresh set of eyes perceives our existence in this world: people can perform amazing feats and create just about anything. We can also see our default state of energy, and it's ALL POTENTIAL! Left unadulterated, we are all in a constant state of readiness with two default commands online at all times: Let's do it! Let's go! So, what happens to all that good stuff? How come making my dreams come true in my twenties and thirties, when I have three decades of real world experience and relationships, two college degrees and more money than ever before, is no easier than when I was eight years old? It seems as if those default commands of "let's do it" and "let's go" have been intercepted by overriding commands of "seems infeasible" and "wait until it's just right". This article is about overcoming procrastination by getting the minimum viable product out the door and "versioning up" from there. As it applies to fitness, the time is never right and conditions will never be ideal. If you are trying to start a running program, try this simple routine: • Find a course no more than a quarter mile in distance • Jog the course slowly 2-4 times (this should take about 6-12 minutes depending on your ability) • Do a dynamic warm up of 15 squats, 16 walking lunges (8 left/8 right) and 16 side lunges (8 left/8 right) • Run one lap of the course at about 75% of your maximum ability and time it • Rest for the same amount of time that it took you to complete the one lap • Run one lap of the course at 100% of your maximum ability and time it • Rest for the same amount of time that it took you to complete the one lap • Repeat for 5 more laps at maximum speed resting for the time it takes to do each lap before starting the next • Jog the course slowly two times • Stretch your hamstrings, quads, calves and glutes • Drink one liter of water This routine is about 35 minutes from start to finish. It is ideal to get things started or to give your program a jolt if you have been doing the same kind of cardio for ages. Comment and post questions below or e-mail me at [email protected] for direct access. Until next time, keep yourself elevated. In spirit and sport, Mitch

[strongevity]

Three Day Split Routine

Monday (Chest/Back/Legs, Heavy) Circuit 1 • Flat Barbell Bench Press: 6 repetitions at six repetition max weight • Bent Over Barbell Row: 6 repetitions at six repetition max weight • Barbell Back Squat: 6 repetitions at six repetition max weight • Perform all exercises in a row over the course of three minutes • Do the circuit five times through without resting WATER BREAK Circuit 2 • Incline Barbell Bench Press: 6 repetitions at six repetition max weight • Lat Pull Down: 6 repetitions at six repetition max weight • Deadlift: 6 repetitions at six repetition max weight • Perform all exercises in a row over the course of three minutes • Do the circuit five times through without resting WATER BREAK Circuit 3 • Standing Barbell Shoulder Press: 6 repetitions at six repetition max weight • Single Arm Dumbbell Row: 6 repetitions (each arm) at six repetition max weight • Barbell Lunge: 6 repetitions (each leg) at six repetition max weight • Perform all exercises in a row over the course of three minutes • Do the circuit five times through without resting STRETCH REHYDRATE Wednesday (Chest/Back, Moderate) Circuit 1 • Flat Barbell Bench Press: 6 repetitions at 60% of six repetition max weight • Bent Over Barbell Row: 6 repetitions at 60% of six repetition max weight • Perform both exercises in a row over the course of two minutes • Do the super set five times through without resting WATER BREAK Circuit 2 • Incline Barbell Bench Press: 6 repetitions at 60% of six repetition max weight • Lat Pull Down: 6 repetitions at 60% of six repetition max weight • Perform both exercises in a row over the course of two minutes • Do the super set five times through without resting WATER BREAK Circuit 3 • Standing Barbell Shoulder Press: 6 repetitions at 60% of six repetition max weight • Single Arm Dumbbell Row: 6 repetitions (each arm) at 60% of six repetition max weight • Perform both exercises in a row over the course of two minutes • Do the super set five times through without resting STRETCH REHYDRATE Friday (Chest/Back, Heavy, Legs, Moderate) Circuit 1 • Flat Barbell Bench Press: 6 repetitions at six repetition max weight • Bent Over Barbell Row: 6 repetitions at six repetition max weight • Barbell Back Squat: 6 repetitions at 60 % of six repetition max weight • Perform all exercises in a row over the course of three minutes • Do the circuit five times through without resting WATER BREAK Circuit 2 • Incline Barbell Bench Press: 6 repetitions at six repetition max weight • Lat Pull Down: 6 repetitions at six repetition max weight • Deadlift: 6 repetitions at 60% of six repetition max weight • Perform all exercises in a row over the course of three minutes • Do the circuit five times through without resting WATER BREAK Circuit 3 • Standing Barbell Shoulder Press: 6 repetitions at six repetition max weight • Single Arm Dumbbell Row: 6 repetitions (each arm) at six repetition max weight • Barbell Lunge: 6 repetitions (each leg) at 60% of six repetition max weight • Perform all exercises in a row over the course of three minutes • Do the circuit five times through without resting STRETCH REHYDRATE This program goal is Increased Strength, but can easily be modified for a different goal. For Muscle Growth, adjust the goal repetitions to be 8-12, the loads to be 8-12 repetition max weight (respectively) and perform all exercises in a row over the course of 90 seconds. For Maximum Strength, adjust the goal repetitions to be 1-5, the loads to be 1-5 repetition max weight (respectively) and perform all exercises in a row over the course of 4-5 minutes. Until next time, may your journey be rich in spirit and sport! Mitchel

[strongevity]

Experimented with Metallica as the workout mix for the first time, and the answer is YES!!! #fit #nyc #fitness #trainer #vegan #sustainable #nutrition #workout #muscle #ripped

[strongevity]

Lat Pulldown Trivia/Survey: 1. Behind the neck or in front? 2. Closed grip or false grip? 3. Wide or narrow? 4. Exaggerated back extension or keep it neutral? #fit #fitness #trainer #nyc #muscle #ripped #nutrition

[strongevity]

A little 7-point breakdown of behaviors to make anyone a little happier.

[strongevity]

Getting in shaper isn't random selection. It's a product of calculated moves executed over time. #fitness #trainer #muscle #workout #train #fit #nutrition

[strongevity]

Whether they're bent over rows, raises or flys, keep your eyes on one prize: FLAT BACK! #nyc #fitness #trainer #lift #muscle #workout #train #fit

[strongevity]

My lower back hasn't been the best as of late, so I have two choices: avoid movements that directly load the spine, or walk right into a burning building...I chose deadlifts to get those neurons firing and now help is on the way! #nyc #trainer #deadlift #workout

[strongevity]

#simple #breakfast #salad Pomegranate and Kiwi w/ Cayenne Avocado Cubes on the side! Get the most vitamins and minerals from your breakfast. High in antioxidants, pomegranate and avocado will PROTECT your cells!!! Kiwi seeds will SERVE you a delicious dose of high quality plant protein and enzymes! Throw down this "anchor" as part of your predominantly plant-based life. Do it!!! #strongevity #raw #vegan #nutrition #workout #muscle #fitness #nyc #diet #eat #lose weight #motivation #sports #football #futbol #voting

[strongevity]

Composed: Part 2

When you think of a composition, you see the organization and orchestration of several moving parts. Playing apart with disjointed timing, the elements are disharmonious and disruptive to the listener's ears. Your consciousness listens to your mind and the elements swirling around in it. It can entirely makeover the way you experience day-to-day life if you arrange the elements to craft an elegant composition. Compile, Compress, Complete • Compile a list of the thoughts and ideas that swirl around in your head. • Compress the story of the thought/idea down to its most current state. • Complete one micro task towards advancing a good thought or idea Not aggressive, but directed and motivated, your energy will flow in a positive direction. Each adjustment you make to your composition brings you closer to becoming a true work of art!

[strongevity]

Belly Aching (Naturopathic Remedies for Stomach Flu)

Fall and winter seem to be everyone’s favorite time here in New York City. Temperatures are mild and the atmosphere is fresh and festive. People find great comfort indulging in Pumpkin Spiced everything and tremendous joy showing off their most expensive and fashionable outerwear. If only the changing environs didn’t provide the perfect conditions to allow for a seasonal surprise that can temporarily cripple you…”Stomach Flu”.

More accurately named, norovirus is highly prevalent in the fall and winter and absurdly contagious. I just finished a bout of wrestling with this beast and through a lot of experimentation have found a few naturopathic strategies that made the worst of the worst less disastrous.

• Tumeric Power Shot: one of the reasons the belly aching is so bad is because of intestinal inflammation. Dissolve a teaspoon of Tumeric and a teaspoon of cinnamon in 2 oz. of hot water and add a small amount of honey. Then, shoot it back every 2 hours!

• Ginger & Lemon: these two lovebirds always go together. Best in juice form, have a tall lemon ginger juice first thing in the morning and last before bed while fighting off the illness.

• Fasting: typically, the BRAT (bananas, rice, applesauce and toast) diet is recommended. However, eliminating sugar and starch from your diet is a good look while sick. Furthermore, straight up fasting (drinking only water) allows your body to use its natural healing resources to fully detoxify and recover more quickly. Try it for a few hours at a time at first, and then work up to taking a whole day off of food while drinking 3-4 liters of water.

• Get Moving: with terrible cramping and bathroom issues you might think lying in bed in the fetal position is a good idea. Strangely, I found myself in far less pain when I got out to teach a #bootcamp class. The circulation was just what it took to reduce the stomach aching and the queasy feeling.

I hope you don’t end up needing this list, but if you or someone you’re fond of ends up doubled over with “stomach flu”, rely on these methods to get over it as quickly and comfortably as possible.

In spirit and sport,

Mitchel

[strongevity]

Here is one part of a convo I just had (my friend is the gray box, I'm the blue box). The topic was food addiction or unconscious eating. It made me recall the first fast I was ever on. So much enlightenment came from it! You might discover that many times you go to take a bite of something that it's not always because of hunger. Be honest with yourself and identify your triggers...what sets your wheels in motion? #food #addiction #fitness #health #training #diet #mealplan