DEADLIFT [3RM] (275) 3x5, Apollo

In Apollo

10 Min AMRAP:

5 Pull Ups

10 Push Ups

15 Air Squats did 7+3 Rx

SQUAT [205] 3x5, BENCH [200] 3x5 FAIL!!!

DEAD LIFT[265] 1x3

Bear Complex (45) 1x3, (95) 1x1

Dead Lift (95) 1x5, (135) 1x5, (185) 1x5, (225) 1x5, (245) 1x3, (265) 1x3

SQUAT [185] 3x5, PULL UP 3x5

Started off with Squat (45) 1x10

Next some ARCH and HOLLOW off of the Pull up bar

Squat(95) 1x5

ARCH-HOLLOW off of the Pull-up Bar

Front Support - Push Up 1x5

Squat (135) 1x5

Hang Leg Raise 1x15

SQUAT [185] 3x5

PULL UP 3x5

SQUAT [210] 3x5, Bench [195] 3x5 (MONDAY 9/19/2016)

Oops this one got away from me. Lots of distractions at the office leads to an equally unfocused workout. Check the next post to see if I get back on track.

Jump Rope, Scapular Retraction, SQUAT [200] 3x5, OHP + Pull Ups

Jump Rope 2 min

Hang From Bar Hollow Hold

Squat (45) 1x10, (95) 1x5, (135) 1x5, (185) 1x3

SQUAT [200] 3x5

Overhead Press (45) 1x10, (65) 1x10, (95) 1x5

OHP [115] 1x5

Pull-up [chest to bar] 5x5

SQUAT [195] 3x5, DL [225] 1x5, BENCH [185] 3x5

Squats, Deadlift and Bench Press. Yup I should be squatting more weight. But coming off of a back injury I'm feeling good. Hope to get the ratios more where they should be in coming weeks. 

Martial Arts Forms, Pull-ups and Dips

 I went out on the street and got a workout in. My favorite place to go is the dead end where 59th street meets the FDR.  Tonight I needed to blow off some steam after driving in the car for five hours from Boston.  At the same time I know tomorrow is a big lifting day so I didn't want to burn myself out. I did three sets of pull-ups and chin-ups three reps per set.  I also did two sets of 10 dips. Last, I went through three different  martial arts forms. Tomorrow I lift. 

SQUAT [195] 3x5, OHP [85] 3x10, PULL UP [Rings hold] 3x3

Squat (65) 1x10, (95) 1x5, (135) 1x5, (185) 1x2

SQUAT (195) 3x5

OHP (45) 1x10, (65) 1x10

OHP [85] 3x10 

PULL-UP [Ring Hold] 3x3

Front Support Hold 2x60sec

Post Labor Day Workout

Squat Sit 2x60 sec

Jefferson Curl (45) 2x5

Wu Shu #3 x3

Squat (45) 1x10, (95) 1x5, (135) 1x5

PVC/Dowel Shoulder Opener

SQUAT [190] 3x5

Wrist Stretches 

Bench (45), (95), (135) 1x10

BENCH [155] 3x8

Row Hang From P-bars 3x12

Workout

Squat Sit Bounce 2x60 sec 

SQUAT (45) 1x10, (95) 1x5, 

Hang From Bar 2x60 sec, Second round play with Scapular Retract to Hollow

High Plank, Scapular Retract/Protract to Front Support 2x60 sec

Childs Pose Look Under Arms 2x60 sec

SQUAT (135) 1x5

Calf Stretch On Rack 60 sec

Chest Stretch on P-Bars 60 sec

Dip Support 60 sec

SQUAT [185] 3x5

DEADLIFT (135) 1x5

Pull Up 1x5

Push Up 1x10

DEADLIFT (185) 1x5

Pull Up 1x5

Push Up 1x10

DEADLIFT [185] 1x5

Pull Up 1x5

Push Up 1x10

Harmonize With Each Individual

Just as in driving a vehicle one needs to harmonize with the energy, personality and physical ability of each client each time they come in for a session. The better you can do this the better the session will go. This is a fundamental skill in personal training - one that is completely overlooked by most trainers out there.

Every time you get into a car you set it up properly before getting on the road. You adjust the seat and mirrors, check the fuel level and try the brakes. Especially if you never drove that make and model before. As a matter of fact, if you were inexperienced and didn't know what you were doing you could cause the vehicle great damage. I've heard Ferrari won't sell you a new car until you have learned to drive on a used one. Don't make the mistake of training someone without the correct setup.

Basic Energy Needs

First the individual's energy should be addressed.  Ask: "How are you feeling today? How was your sleep? What did you eat today?" in that order.  Ascertain how prepared they are for this session at this moment.  How are the past 24 hours affecting their current state. If they are well fed and rested we can then go into the present condition of their physical body.

Address the Body

Next assess the present condition of the physical body. "Anything tight or sore?" would be a great question at this stage. You could also ask, "Any old injuries nagging you today?" You may be surprised to the amount of info you can gain from the above line of questioning. Once you have confirmed the client's current state to your satisfaction you may then proceed to training them with regards to the preferences of their individual personality.

Connect and Have Fun!

Each client is unique. Connect with them and find out how they perceive their physical abilities. Follow the above procedure and you can safely determine how much or how little you can push them. As a result you won't blindside them with too much intensity and also won't end the session with them thinking they could have done more. By achieving a peak experience in each interaction you will be sure to stand out as an exceptional trainer.

My Fitness Gear Addiction

Today I wanted to tweak my fitness look a bit so I decided to go to Reebok and re up on some cool knee high compression socks.  I wasn't in the store for more than a minute before I asked to see a pair of shoes that caught my eye.  These would go great with my new socks - and they were 1/2 off!  I intended to get socks but I left with socks and a new pair of shoes.  I am weak in the face of style and I obviously can't pass up a great deal.

Emotions lead to an impulse buy.  I consider myself a professional and it's important that others view me in that light.  The clothes make the man and the lifting shoes make the athlete. I know this to be false yet I am persuaded to the dark side of consumerism.  Dammit my new kicks look good and I feel good in my new gear.  That's all that really matters. Right?!

Fresh Reeboks, even fresher at 1/2 price!

Last week at ATOMIC

Gary and Adam: Selfie Stick Thugs

Fresh Reeboks, even fresher when they are 1/2 price!

A week of quotes and motivation on the dry erase board.

Black room circa now (August 2015).

The Boxing Room with some renovation done and more to come.

Lee W. completed the Squat the Planet Challenge! 

Got some new stools to improve our seated posture!  Hoora!

ATOMIC Total Fitness Defined

This week I finally came up with a concise under 140 characters elevator pitch for my company.

ATOMIC Total Fitness could be defined as: Systematic, replicable, fitness instruction, designed to liberate the desk bound athlete.  Yay!  It only took me six years to come up with that.

Goals July 14, 2015

Currently I have several professional goals to accomplish:

1.)  Expand and solidify ATOMIC Total Fitness.  This includes but is not limited to:

• Facility design, modification and renovation 
• Staff development
• Program design
• Standardization of client communication and retention
• Social media growth and saturation

2.)  Get another new business Theseus Vision off the ground and flying high.  Theseus slayed the minotaur, the monster that struck terror in the hearts of Atheneans.  As small business consultants and web designers we intend to slay the problems facing growth and expansion of each of our customers.  www.TheseusVision.com

3.)  Producing the Kickstarter funded film Rebirth.  I moved to NYC to pursue a dream of becoming a film actor.  I started out doing stand up comedy.  I figured I'd hit the open mic circuit then work my way into the clubs; eventually going on tour and making it big on the road and as a movie star.  This was the biggest dream I could come up with and in many ways I'm still pursuing this dream today.  Though my travels and experience have lead me down the path to entrepreneurship my dream is to create - right on the edge.  This film represents the work of twelve plus years perpetually coming to fruition.

I'd love to go into more detail but I'll leave that for later.  Until then, dream, plan and execute.

Adam

Preparation

Life is defined by the decisions we make and how we spend our time. Everyday we go through a routine. We wake up, dress, run off to work, get through the day, then home again to start the cycle over again.  We have practiced and engrained behaviors. The daily coffee, tea or latte, the route used in commuting, the satisfaction of clearing email from the inbox, each give moments of pleasure that guide us through each day. The routine follows us like a shadow. Days become years and this eventually amounts to our experience of life. If you are lucky you enjoy everyday, take on new challenges and live life to the fullest. Alternately most become so shackled to their routine time passes by uneventful and unnoticed. One day blends into the next. Obviously the bad habits contained within the routine need to be improved.

One can never be completely on top of all things needed to be done in life. We must adjust moment to moment in relation to the changes in ourselves and the environment. Fine tuning and improvement is always possible as is needed.  Life teaches us. Make the right choices, live better & longer.  The commitment to improving every day leads us to new places.  We arrive there with better habits and an improved routine.

Are you totally fit? Wealthy in all areas of life: emotionally, financially, socially, physically?  Does your job just pays the bills or are you excited about your career? It can be said true happiness comes from the daily pursuit of and overcoming of the obstacles on the road to achieving your goals. Making progress toward and achieving your goals could be considered winning at the game of life.  Life is played one moment, day, month, year, decade at a time.  Like an athlete or an army general if you don't prepare for the challenges ahead you are finished before you even start.

Get ready for the challenges of your week by implementing a new routine, a routine based on preparation. As it is right now your routine of shower and run out the door with just enough time to grab a coffee ain't cutting it. Each day or week of your life can be viewed as a separate event with a distinct beginning middle and end. How much time do you spend each week preparing?   To succeed in the face of challenge depends greatly on preparation. Native skills alone will only get you so far in competitive situations having dynamic circumstances.   a   The race, contest, event are where preparation is tested.  Also there is no more time to prepare once the starting gun sounds.

If you want to make it to the gym after work at minimum you will need to have your tennis shoes and change of athletic clothes.  Taking the clothes shows some preparation whereas booking a class or session with a trainer that you will lose if you don't show takes higher level of commitment and higher level of preparation. Make a plan and stick to it.  Although writing a plan can start out as nothing more than a to-do list, writing a to-do list is not planning.  Writing a to-do list is better than nothing.  However, to plan you must be strategic and willing to make decisions as well as organize your actions.  

Eliminate Body Fat Now and Forever!

Body fat?!?  You got what?!?  No way.  I don't believe it.  Let me guess, you want to tone up the arms, get stronger and loose five to ten pounds of body fat.  Right?  That's not surprising because no matter where you are on the body fat continuum you want to lose more of it.  When was the last time you heard someone say, "Damn I'm just too thin I'd like to have some cottage cheese on my thighs."?  It just doesn't happen.  Funny thing is how specially designed your body is to gain fat.  Millions of years of evolution have made it so.  Fat keeps us alive in times of famine.  Fat feeds and ensures the growth of the brains of infants.  It's intrinsically linked to the evolution and survival on the human race!  It even pads your seat a little.  Quite useful stuff.  Nevertheless, people don't like it and want to be rid of it.  They just can't imagine what they could possibly use it for and they will do anything - even get an operation to have it sucked out of their burgeoning skin folds.

Why go to those extremes when you can simply follow my simple plan and begin burning your belly fat right now!  Hello!?!  This is not a diet nor are the following nutritional guidelines.  Below is a list describing a lifestyle in which one avoids the things that promote fat gain while engaging in behaviors that promote fat loss and lean body mass.  

So here it is in no particular order, The Way to Fatlessness!

1. Drink only water
2. Sleep 8 Hours a Night
3. Eat Lots of Green Vegetables
4. Eliminate, Sugar, Carbohydrates, Fruit Juice, Most Fruits, Alcohol and Fake Sweeteners
5. Walk 1/2 Hour to 1 Hour Every Day
6. Lift Weights 

That's it.  It's that simple.  IF you can stick to this you can not be fat.  Every time you deviate from this you are getting fatter.  Period.

Adam Shuty's Trainer Bio

I grew up in a small town on an island in the middle of the Ohio River just outside of Pittsburgh Pennsylvania.  Yup a real island called Neville Island, I think about 1200 people still live there.  At the time, it was a depressed community with a troubled economy and little industry remaining after the collapse of the steel industry.  My childhood was comprised of fishing off of rafts built from pieces of drift wood, skateboarding and riding dirt bikes.  Blue collar pride in the rust belt of America. There wasn’t a lot going on and in that vacuum; great temptation to use and abuse drugs and alcohol.  Think Huckleberry Finn mixed with Eminem.  I was lucky though, because my parents and teachers saw a spark in me and in 7th grade rather than going to the local high school that only graduated 60% of its seniors - I went off to a magnet private school.

However, I was less than enthusiastic about leaving my public school friends and took out my frustration on the lacrosse field, the newfound private school sport that I loved!  The fire for fitness was officially ignited! And although I resisted the change of schools I can now see that getting a quality high school education changed the trajectory of my life.  I went on to get my engineering degree from Virginia Polytechnic and State University where I “double majored” in martial arts.  I think in the martial arts classroom is where my true passion for self improvement was first contacted. I could literally see and feel the changes to my body and mind as I practiced complex punches, kicks, strikes etc..  I continued my martial arts study in earnest when I moved to New York City and studied with Master Fuki Yang at Heart Mind Martial Arts.

I’ve always loved the feeling of freedom and power that I have gotten from working out.  While working a 9-5 job back in 2004 I started moonlighting as a personal trainer at New York Health and Racquet Club to try to make some extra cash.  It was so fun and I was so good at it that I was quickly booked up and had to “quit my day job” to take on my burgeoning client list.  Around that time I was also doing stand up and improv comedy.  Another trainer I knew who was also an actor introduced me to his manager and since then I have been steadily booking roles on television commercials in addition to personal training clients.

My attitude as always been that the sky is the limit.  I try to bring that into every one of my training sessions.  I KNOW my clients can do more because I have seen the more troubling side of life and am living proof of the changes and improvements one can make.  You just need the right coaching and support and you can achieve anything.

Am I the "Best" Trainer???

I'm always taking my life to the next level and that is what I try to share with my clients.  I've done yoga, tai-chi and Crossfit style weight training for over 10 years.  I got into all of this stuff before it was popular or trendy.  Not that, that makes me cool - it means I'm a little further down the road and have spent the time and energy to know the difference between the real stuff and the things that will damage or hurt you.  Recently I got into Spartan Races. At the Citi field race here in New York I cam in 18th in my age group (I'm 36) and 85th overall. I may not be the best but I'm at least competitive!

I've been a certified personal trainer in NYC for ten years.  Last summer I got the highest certification in the US the coveted CSCS (Certified Strength and Conditioning Specialist).  Funny thing is I passed but didn't study.  The date snuck up on me and rather than lose the fee I showed up and took the test. I was surprised that the test was focused on material that you could only learn through experience.  I guess the ten years spent training clients, reading, studying, training myself and recovering from injuries have not been a waste!  I have worked in or around all of the top gyms in NYC and my network is filled with great trainers.

Why am I the best?  I suppose that's for others to decide.  There are tons of passionate motivated, good natured, well meaning people out there that go into personal training and never learn how to actually train clients.  I'd say my care and concern for my clients is as high as can be while still maintaining healthy professional boundaries.

Here's my top ten attributes that I think the "best" trainer should have in order to even be considered:

1.) a desire to help
2.) professional level communication skills
3.) attention to detail
4.) visceral knowledge of how the body moves and functions
5.) walk your talk
6.) scientific knowledge of the interplay of forces on the body
7.) a good sense of humor
8.) an unrelenting commitment to excellence
9.) willingness to continually reinvent yourself and learn
10.) have some answers but never claim to have all the answers