6 steps to changing your paradigm on Fitness and Nutrition

Step 1- Train Movement Patterns instead of Muscle Groups

I cannot overstate the importance of this paradigm shift.  It’s not about your hamstrings, glutes, and quads getting a good burn,  it’s bout being able to squat properly. If you find yourself asking what muscle is this exercise supposed to be working change your questions!!!  Ask if you are moving correctly….that’s the golden ticket.   If you want to feel good on a day to day basis then you must train your body to move well.  The better you move the better you will feel.  If you are 65 years old and you have trouble sitting down on the ground and standing up without using something to brace yourself with then you have no business going to the gym and hopping on a treadmill for 20-45 minutes, sweating your butt off while watching TV and calling that a job well done.  You did nothing whatsoever except cause your heart to beat faster, and improve some of your  “cardio.”  And when you get home that night you will still have trouble getting down to the ground and back up again.  If you are indeed that person it would serve  you much better to practice getting up, and getting down, over the course of 10-15 minutes, along with some basic crawling and mobility drills to help you regain some reflexive strength and flexibility.


Sample AT Home Primal Movement WOD

Crawl Slowly for 60 seconds  (on your knees or feet) -Knees under hips, shins stay parallel to the ground (this will keep your but low, and back flat) move your opposite limbs just like when you walk.

Sit down on the ground, and stand up 15 times (try to not brace your hands on your thighs)

Hold the hardest plank you can for 30-60 seconds

Repeat the above Circuit for 3-5 times, rest as necessary, proper movement is more important than speed

for more ideas  youtube movnat combos  …  tons of great stuff on there


Step 2- Don’t Eat Dumb Sh@#

I’m not sure I need to go any further with this.  ?  What’s that?   You don’t know what you should be eating?  Ok let’s try this.  Write down everything you can remember over the last week that you have eaten that did not help you lose any weight, or feel better (long term) or get healthier.  Take some time and make that list.  Now walk through your kitchen and do the same.  Everything you see that is not “good” for you write it down.    Now take a look at that list.    Are you ready?   Don’t eat that stuff.  Simple right?  Just remember this.  Your food supply should turn almost completely over every week, food should be perishable…cardboard is not.  


Step 3-  Write down Everything you eat, Everytime you Move, and how you feel at night

You may start by not even changing a darn thing, but just recording everything you do.   Writing down your meals and your exercises will page huge dividends and ultimately reveal to you what you are doing  or not doing to be successful.  By a notebook and just start.  Just start putting it down on paper.  You will be amazed at the results and positive changes that come from this step alone.


Step 4- Train with as many positive individuals as possible

Group training has  become all the rage.  And for a great reason.  IT WORKS   There is no working out by yourself that can compete with sweating, yelling, moving your best and your hardest, absolutely dying through a WOD, and then looking to your left and right  and seeing 5-15 of your closest buddies doing the same thing.  It lights a fire in you like nothing you have ever felt.  The energy is palpable when you walk into a class environment and it is contagious.  It spreads like a wild fire and does not extinguish until the last athlete yells time.  If you have not experienced it you are missing out and you certainly due.


Step 5- Never Weigh Yourself again

Simple.  Stop doing it.  There is no valid reason  (unless you are a fighter or wrestler or some other competitor that needs to know how much gravity they displace) ….let me repeat..there is no valid reason for you to know how much you weigh, or/and especially for you to worry about it.


and last but not least


Step 6-  Believe in the process, and believe in yourself!!!

You deserve to feel great.  You deserve to look great.  Now, if you take the steps above…if you commit to being better…..if you decide now that this is the worst shape in your life that you ever are going to be….then I have to be honest to you…the sky’s the limit.  Take that step, take the plunge, drink the kool aid and become apart of the revolution.  Take your Body Back!!!!


hope you had a good read.  if you are local  (i e) Buffalo area, I will be speaking at St. Greg’s on Thursday night @7pm.  Feel free to stop in and listen, it will only cost you an hour of time, and as always you are more than welcome to attend the intro class at 10am on every Saturday.

Best of Health

WOD 3/8/2015


“Chuck Norris and Superman once had an arm wrestling match, the loser had to wear his underwear on the outside”


Warm up

10 Min Roll/ Child’s Pose, updog, down dog- 3 min

Walking Samson-2min/ Skinny PVC-3min/ neck Rotations and Shoulder Rotations- 3 min

Wrist Prep-2min


30 Jacks/ 10 Toe touches- 4x

Skill Work-  Full Squat Clean, PVC Pipe then SUper light Weight-  Just technique WOrk- 6-9min



6 Rounds   (will be timed, but the goal isn’t to go as fast as possible,   quality movement over time)

36ft- Inverted Crawl

45sec- Plank, alternating slow leg lifts

36 ft- inverted Crawl

10- Single leg Deadlift Toe Touches (5 per side, hinge and balance)

3o sec- Lalanne Planks  ( hold the plank, with arms as far in front of your head as possible,  Zero Extension..)


Good Luck and Happy SUnday!!!

a story….of sorts

A general manager and a personal trainer have a conversation, one of many, about how if “they” owned a gym  they would do so many things differently.   “Cleaner, better equipment, personalized service by the front desk staff” the general manager said.  “Space, look at all the space in here taken up by all the machines.  Imagine the things we could have the members do if there weren’t so many machines” the trainer pointed out.  They both agreed that on their own, they would do it much differently, much better in their minds.  The personal trainer, in spite of how naive he is, looks out at the main floor.  Something isn’t right about that, that can’t be all there is to “working out”.   His search began then.  He didn’t really know what he was looking for.  But he knew something better.  He found Kettlebells, He found Gym Jones, he found this amazing trend that was basically un heard of back then Crossfit?  Isn’t that where you jerk around like an idiot on the pull-up bars, convulsing until you get your chin over the bar??? That was what someone asked him back then.  You can’t do pullups like that you’ll hurt your back and shoulders, it’s terrible for you. Those were the words of someone he looked up to.  But something in it all made sense. It made sense when you took the exercise away and made it a task.  What task?  Get your chin over the bar as many times as you can.  How you do that, doesn’t matter, go.    CONSTANTLY VARIED….Never the same workout twice……even when you did repeat a workout it was so long since the last time, you had improved so much that it really wasn’t the same workout.  FUNCTIONAL MOVEMENTS … workout ways that your body was meant to move, deadlifts, squats, jumps, running, pull ups…so simple……so basic……..so necessary..HIGH INTENSITY  After all it’s called work for a reason.  Most of these workouts lasted less than 20 minutes…is that possible?  After being fed a steady diet of body part isolation workouts, and cardio for 45 minutes 5 days a week, how are people going to believe that 5 20 minute workouts will do them worlds better????  After all isn’t longer better.   In fact, no.  Then the personal trainer found himself at a crossroads.  He had two outstanding offers in front of him.  He was blessed by being a fairly decent martial artist and had found someone who believed in him enough to offer him a chance to manage a school, and become part of  a very successful world class system.  The other offer was a GM spot at an up and coming franchise, new to the Buffalo Area, open one, the part owner of the next, etc….at least 5 here the offerer had insisted.  He turned down the latter in favor of the former more familiar in terms of people he knew and trusted.  Over the next 6 years the naive personal trainer learned a lot, grew more than even he expected, and was proud to call himself a martial artist.  (a title he still isn’t entirely comfortable with)  He learned humility, training every day next to martial artists whose skills he was in awe of.  Trained how to teach by a teacher who was world renowned, and truly personified the word Grandmaster….Introduced to a system that for the most part emphasized truly caring about the client, and providing them with not only the highest quality instruction but also the most complete customer service experience in the market.  It succeeded.  But the personal trainer grew restless.  He loved the martial arts, but was not passionate about what he taught.  He longed for a place of his own.  Where he could again connect with the goals inside of him.  What was it.  What unified the jobs he’d done.  What part of them did he enjoy the most?  Selling cars, teaching Tae Kwon Do, personal training?  It was seeing the joy in people’s faces when they accomplished something they didn’t believe they could.  That realization.  It was awesome to him.  To be able to be a small part of their success.

It is from this place the Crossfit Williamsville was built.  It does not claim to be the  “be all and end all to exercise.”  What it claims to be is… Honest….hard working…..and ever learning…..and above all else…caring for the needs of the community that it will build.   Come visit the naive personal trainer sometime and see if you like the workout, the atmosphere, and the people.    All are welcome.

take care buffalo, best of health to you all