Joey’s Gym Class

Where’s Joey???

Busy like crazy! I have been working on several projects, keeping myself busy and trying to manage my time here!

On an update - I have just completed a 4-week program written by Eric Cressey - I ended up Trap Bar Deadlifting 415lbs, and Completing a 300lb Bench Press - Not too shabby! Especially considering the first week where my deadlift topped off at 350, and my bench was a measly 205! (In case you were wondering -YES I rocked my Five-Finger Shoes for every workout!)

I have been running around like crazy, but promise to keep this updated at least once a week!

For this post I will leave you with one of the best quotes I have heard all year regarding fitness - this is from a recent interview done with Dan John- he is a strength coach out in Utah but has an insight into human beings and their training like no other -

Yes, In this pic, Dan is dragging a sled, while holding a sandbag, in a few inches of snow, in winter, in Utah . . . and still . . . wearing a t-shirt. That, ladies and gentlemen is what I call . . . REAL DEAL!

Now, A Very Simple (Not Easy) Fat-Loss Program -

“You really want to ramp up EPOC (Excess Post-Exercise Oxygen Consumption)? Do one 400 meter as fast as you can. The lactic acid you’re going to build up, and the furnace you’re going to stoke, is going to stay with you for days. You’ll cough your lungs up for hours. You work up to 1200 meters per workout and I can’t imagine your body fat ever being over 9%. It’s the best fat-loss program I know.” - Dan John

This means-

EPOC is the physiological response you want to create in order to maximize fat loss for any training session you do. (Creating EPOC is not pretty, and BRUTALLY DIFFICULT! But it WORKS!!!)

For this particular fat burning protocol he asks for -

3 x 400m (400m=1 lap around a track) - ultimate goal is to complete each quarter mile in 60 seconds. Take a good few minutes of rest before starting the next lap.

Obviously you have to work up to completing 3×400m  -

Start with one lap only for about 4 sessions, reduce your time on each run. Then add distance as the weeks go by.

Go do it, get better at it, watch the fat melt off! Then hang tight, take 2 asprin, call me in the morning!

Stay strong,

Joey

So I caved in and FINALLY got em -

This shoe is truly some looking funky footwear!

The VIbram Five Finger shoe allows your feet to be “free” from constricting shoes and sneakers. The principle is that the more advanced that sneakers have become (i.e. Nike Shox), the higher the injury rate has been on knees and ankles. This is primarily due to the fact that sneakers with a ton of support and coushining do not allow your feet to move as they were intended to. Spending more time barefoot will allow you to strengthen the muscles of your foot and stop some aches and pains that are caused by wearing shoes that constrict your feet.

I mean Im not going to wear these to dinner or something, I intend to use these shoes for my workouts, hiking, and I will definitely try my hand on some barefoot running!

If you go to the beach, then you know that when your feet hit the sand that it just “feels” good. There is something about being barefoot that makes you feel more connected to your environment. These shoes allow that experience while protecting the soles of your feet from any rocks or particles that might be on the ground.

I look forward to seeing what happens with these in the near future, I will keep you posted!

For more info check out their website here-

Vibram Five-Fingers

I might look like a freak wearing these around, I dont care! I mean, you DO know these are actually God’s shoe . . .

HAHAHAHAHAHAHAHAHA!!!!!! (Flashbaaaaack!!!)

Stay Strong,

Joey

Eat food. Not too much. Mostly Plants -

So I just got finished reading Michael Pollan’s second book - and this was yet another eye opening, jaw dropping, mind blowing review of the state of Nutritionism in America. I gotta tell you, Michael Pollan is an absolute genius and his position on the state of America is as clear and concise as anyone could make it.

He clearly defines what is known as “The American Paradox”. If you havent yet heard of this phenomena it really makes you wonder -  America is probably the country the most concerned with healthy eating and losing weight. We have all these diets, and products and books and articles. Eating right is always a major topic. So, if eating right is so important on a national level - then how and why is obesity a serious epidemic?

Go ahead, think about it . . .(Oh, by the way, take a look at the chart below as you think.)

The numbers are staggering, I mean 1 in 3 kids born after the year 2000 will suffer from diabetes. Thats not even right!

Michael Pollan then goes on to provide us with a mantra that is the solution to the problem -

Eat food. Not too much. Mostly Plants.

In the book he gives a description of each part of his mantra for defending what is truly “REAL FOOD” - then he explains what went wrong, and why Americans are so confused!

I highly recommend this book to EVERYONE! Especially if you find yourself lost about exactly “what” to eat, he really sets the record straight for everyone.

Get it. Read it. Learn Something.

Stay strong,

Joey

I woke up today feeling like I got hit dead on by a Mack Truck. I was wondering what happened to my body and what the hell happened to me! I was sore in all these places I forgot I had, I was in utter disbelief - what the hell did I do Saturday??? . . .

. . . Oh, thats right . . .

I attended an RKC Prep course taught by the brilliant and gracious Dr. Mark Cheng - This was 6 straight hours of kettlebell training. He literally drilled the basics of working with a KB into our systems to prepare for the grueling RKC Test. A couple of the attendees were going to take the 3-day test next week in Philly. Best of luck to them!

My reasons for attending the course were to see where I fit in, and if I was ready to take the test. I mean, I work with KBs all the time, I should know a thing or two . . . right???

WRONG! I have a ton of work to do.Working with a 52lb bell is quite an eye opener. I still showed it who’s boss - or so I thought, until I woke up! (LOL!)

The experience was tremendously humbling as Dr. Cheng patiently and sternly broke down my mechanics until I felt what I was supposed to be feeling with my movement. The attention to detail and the way it just comes down to bare basics is really astounding. The course was really less about the KB itself and more about proper movement and perfect technique.

I learned that Dr. Cheng (AKA Doc) is not only a physical therapist, a doctor, and a Chief KB instructor with the RKC, a researcher in the fields of optimum human performance & orthopedic medicine through the FMS Functional Movement patterning, martial arts/combative systems, & Chinese manual medicine . . whew! . . .- he is also an awesome coach! He motivated everyone in the room to give their best and try until they nailed it. He knows the body and its mechanics like nobody Ive ever seen before, I was amazed at the depth of his knowledge. The scary part is I think we only just scratched the surface at this course.

One of the main things I learned is that often times people get caught up with all the cool exercises to do, which is okay from time to time, but the basics must be MASTERED. I learned that when it comes down to it, there are really only two exercises that really need to be done with a KB, and they can be done to death -

• Swing
• Turkish Get Up

Do them, do them well, master them better than anyone. Plain and simple. This really came to light when he mentioned that even the US MIlitary Special Ops are only taught the Swing and the Get up for the majority of their training.

If its good enough for them - its good enough for us.

So I left feeling humbled, inspired, hungry and tired. It was worth it, and now I have a new depth of knowledge and a ton of homework!

Big shout out to all the attendees, they rocked it and everyone stayed focused and motivated. Props go to Julie an Dave for their terrific perofrmance of VO2 Max training, I know they are hurtin today!I was very impressed with everyone. The other RKCs in attendance were all very helpful and extremely knowledgable - thanks for all your help!

All in all it was a great experience!

I will apply what new techniques I learned as soon I get to my next victi- . .  . ummm . .  .client - yeah, thats right!

Stay strong,

Joey