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Success Story: Barbara

We love seeing our members come in and put in the work, but what we love even more is seeing their long term success with us. Their is nothing more satisfying than seeing a Legacy member smash the goal they initially set out to crush.

Many of you know Barbara, but if not, here is a little about her. Barbara met us at the Floral Park Street Fair a little over a year ago, put her name on a list, got some info about what we do and came in to train. At the time, we had a Boditude challenge in the works and Barbara decided to be a part of it.

After excelling throughout the challenge, Barbara stayed consistent and continued to train with us here at Legacy. Since her initial start with us, Barbara has lost over 45 pounds, put on a healthy amount of lean muscle, built a solid strength base and overall has become a stronger and fitter version of herself.

A key to Barbara’s success has been consistency. Not only does she come in to train three times per week regularly, but she also visits Nutrish Mish (our nutritionist) on a weekly basis. Not only does this keep her accountable, but also helps her work with Michelle to tweak any dietary changes that may be holding her back from dropping weight.

We would like to congratulate Barbara on everything she has achieved thus far. She has not only inspired us, but also many of our members. Thank you Barbara for showing up, putting in the work and becoming a stronger/fitter version of YOU!

Learn to Lift Series – The Military Press

Got arms? The military press AKA overhead press is an exercise that trains the overhead pressing movement. This movement trains the shoulders and triceps to look lean and solid. This is one of those exercises that helps add some sexy shape to your arms that will make them noticeable to the opposite sex no matter the season. The push-up gets a lot of love on the gym floor, but it is the overhead press that helps cap everything off.

 

Here are some tips:

Features:

  • Works rear, anterior and lateral delts, upper chest, triceps and traps
  • Gives the core and lower back much needed stability and strength
  • Strengthens shoulder girdle to prevent injury

Benefits:

  • Sexy arms with some shape that lets people know you train
  • A strong core that will let you handle anything in life that you have to pick up overhead
  • Impress the opposite sex with the best arm definition in all the group pictures
  • This exercise actually saves more time by training a lot more “good looking” muscles in a very efficient manner

How to perform:

  • Start in a standing position, dumbbells at shoulder height and palms facing each other
  • Press the weight straight up over your head until the elbows are straight, and the elbow pits are by your ears.
  • Lower the weight slowly. Repeat for reps.
  • Start with 2-3 sets of 6-8 reps to learn the movement.

 

We want to teach you how to lift. We want to help you change your bodies. If you want to learn MORE, then our next workshop is for you.

This one day workshop will cover all that information and more. This is a one day, paid, four hour exclusive workshop. We will cover all the details on how to train yourself on how to get the best results. This is open to non-members and people who want to train on their own/get better at their lifts.

 
What’s included:
-4 hour workshop 
-3 hours on training – Covering the basic exercises you need to know to get the best results.
-1 hour on nutrition – What you need to know to lose fat. 
-4 week program – So you can train yourself and BE SUCCESSFUL!
 
When I first started Legacy, I wanted a place that would give you all the tips and tricks you need to be successful. and reach your goals. If you train by yourself and are ready to learn how to change up your routine, then this is for you.
 
Click this link to APPLY FOR OUR WORKSHOP TODAY::::   Learn to Lift Workshop Application

Ladies, where do you learn how to lift?

Who teaches you? Who answers your questions? Where do you begin?
 
If you belong to a big box gym then it is tough to find someone to give you answers to help you start training right. Unless you are willing to shell out the money for a personal training session. I always believed that everyone has a right to learn how to train properly and take care of themselves. So much of it should be basic information taught in school.
 
We always have women that come in and have a lot of questions about where to start. Our gym is out here to change that. At Legacy Strength we want to help build a better and stronger and fitter version of yourself. We want to do this by giving you all the tools, tips and techniques you need to be successful.
 
Here are one of the comments from one of our lifters Cely:
 
“OK I’ll say it, I came to legacy as a body builder wanting to get back in the game in the bikini division. Little did I know this was not your ordinary studio. I thought I would come in and start training as I did in my previous studio. But at Legacy there are assessments and then 3/4 weeks of conditioning. After that, then we started to lift. I have always looked strong but something I later find out was I wasn’t as strong as I looked. I couldn’t do a single chin up on my own, at Legacy within 2 months I was doing 6 chin ups. Is powerlifting in the cards? We shall see. Great staff, great training.” – Cely Collado

 

We want to teach you how to lift. We want to help you change your bodies.

If you want to learn, then our next workshop is for you. This one day workshop will cover all that and more.

This is a one day, paid, four hour exclusive workshop. We will cover all the details on how to train yourself on how to get the best results.

This is open to non-members and people who want to train on their own/get better at their lifts.

When: November 11th, 2017
Time: 11AM – 3pm
What’s included:
-4 hour workshop
-3 hours on training — Covering the basic exercises you need to know to get the best results.
-1 hour on nutrition – What you need to know to lose fat.
-4 week program – So you can train yourself and BE SUCCESSFUL!

When I first started Legacy, I wanted a place that would give you all the tools, tips, and tricks you need to be successful and reach your goals.
If you train by yourself and are ready to learn how to change up your routine, then this is for you.

Click this link to APPLY FOR OUR WORKSHOP TODAY::::   Learn to Lift Workshop Application

 

Plan Your Meals

4443d7ebf8e434e9795e3ea707b2fda3Preparing your meals in advance takes practice and skill. Step one, oven first! This means roasting chicken, fish, sweet potatoes and/or green beans. Cook as much as you can at the same time. Do not make the temperature too high. Have a meat thermometer handy to make sure everything is fully cooked. Keep raw meat and veggies on different baking sheets or containers while cooking. Step two, start up that rice cooker! Rice is a simple way to add a starchy carb to any meal. Cook a bunch for the week and it stays good until you need it. Remember to portion it out. Keep a ½ cup measuring cup handy to measure portions for your containers. Finally, microwave frozen veggies! Buy frozen veggies in bulk. Have them if fresh produce is a little more expensive without sacrificing nutrition.

The Alpo Diet

dog-food-heroOne of my favorite tips for fat loss is The Alpo diet. This is a trick from my mentor Dan John via Tony Robbins. Most people see changing to a healthier lifestyle as nightmarish and painful. Staying the same is easy and comfortable. We can easily raise the stakes. Invite all your friends over the house. Tell them that if you do not lose 10lbs in two months then you will eat a can of Alpo dog food. In front of them. On video. This event will be documented on social media. I am willing to bet that kale sautéed in garlic and olive oil doesn’t sound so bad now, does it? If someone offers you something that goes against your goal, open up a can of Alpo and take a deep sniff. I guarantee this will set you back on your track in no time.

Greens Instead of Grains

magnesium-foods“Replace grains with greens”- There’s nothing “bad” about grains. The main reason they get a bad rap is because most people eat too much of them. Grains are very convenient and are all around in every cupboard of the house. Telling yourself not to eat something is not an effective strategy. Instead, turn the trigger of eating grains into a better habit, eating greens. Switch every time you want rice or wheat, to green vegetables such as spinach or broccoli. See your body change in the process!

The 80% Full Strategy

6a00e554f403b688340133f64ecfbd970b-800wi“Eat until you are 80% full” – It is very easy to eat too many calories. To get yourself in great shape this year here is one simple tip that can make a lot of difference. Teach your body to stop eating when you are 80% full. Most of the cues that people rely on to tell them when to put the fork down are external for example, many people believe they have to “clean the plate!”. That is not true if your main goal is to lose weight. Train yourself to rely on internal cues instead. One example is being 80% full instead of eating until you feel like you’re carrying around a food baby. You will start to trust your hunger levels. You will find yourself eating appropriate amounts of food at the appropriate times. Here is how to start, cut everything you eat in half. Eat the first half guilt free, then ask yourself if you want the other half and why. If the answer is, “yes, because I’m freaking hungry,” then eat the other half guilt free. You will be surprised, this cue will have you feeling and looking significantly better in no time.

Are you drinking enough water?

Everyone knows of a close friend or family member who seems to collect empty water bottles in his or her car. But while it may look funny, they are most likely reaping all the benefits of being hydrated! Water is essential for the human body to function. The body does not store water so it must have fresh supplies, as water forms the basis of our blood, urine, sweat and digestive fluids. It is recommended that men and women drink at least 8-10 cups of water a day to keep properly hydrated. Eating high-water content foods such as fruit and vegetables can help aid in hydration for those who have a hard time drinking so much liquid. In addition, you can find many different low calorie fruit flavor packets to enhance the flavor of water. Keep drinking water regularly and enjoy the benefits of soft skin, more energy and weight loss!

Email your fitness questions to Coach Joey here - legacystrengthgym@gmail.com

The Dirty Dozen vs. The Clean 15

Knowing what meals are healthier than others is one thing, but knowing where the ingredients that make up these meals are grown is another. The USDA’s Shopper’s Guide to Pesticides in Produce is great starting point to keep informed on which produce is healthier in terms of being grown with the least amount of pesticides. Nearly two-thirds of over 3,000 samples tested by the USDA in 2013 contained over 160 types of pesticide residue. In an effort to inform the public of which produce to buy and which to stay away from, the USDA published the Dirty Dozen and the Clean 15. The Dirty Dozen list contains 12 produce items found to have the highest levels of pesticide. This list includes: apples, cherries, grapes, nectarines, peaches, pears, raspberries, strawberries, bell peppers, celery, potatoes, and spinach.

While this list shouldn’t push you away from eating these foods, it is recommended to buy the items on this list only if they are “organically” grown. The Clean 15 are produce approved to be bought at supermarkets as they were found with the lowest traces of pesticide. The list includes: onion, avocado, sweet corn, pineapple, mango, sweet peas, asparagus, kiwi fruit, cabbage, eggplant, cantaloupe, watermelon, grapefruit, sweet potatoes and sweet onion.

Email your fitness questions to Coach Joey here – legacystrengthgym@gmail.com

The Best Diet Tool – Food Journaling 101

Keeping a food journal is the single most important factor in being able to analyze what your diet consists of, and what it doesn’t. It's nearly impossible to remember the nutritional breakdown of every meal you eat, which is why a simple food journal comes in handy. You can track what you eat so you know what works and what doesn’t. Your food journal will become your personal individualized nutrition guide forever.

No diet book could ever replace how you eat or give you what you want to eat. The food journal will give you the freedom to eat what you want while you monitor the quality and quantity of the foods you eat. Always be honest with your portions and meals, as you must have an accurate foundation to improve on! You cannot improve your meals if you don't have an accurate place to start. Keep track of how you felt after eating your meals, and try to figure out why one meal made you feel happier or more energized than the other!

Email your fitness questions to Coach Joey here - legacystrengthgym@gmail.com”