Welcome to:

The Legacy+Strength Blog

Read On

Legacy Cardio Plan


A young guy named Matt the other day who asked me about cardio. He wanted to know about how much he TRULY needed to do. Over the years we have developed this effective cardio program that will get you damn good results in a lot less time.

This has generated some serious benefits for our members, and Matt was SUPER HAPPY after a couple of months of sticking to it.

This is a sample program we use with our members over here at Legacy Strength.

Legacy Cardio

  • All days will be done using a stationary bike
  • 3 sessions/week
  • 15-45 minutes each
  • Use interval timer

DAY 1 Easy Day  – 40 minute Bike Ride – Keep heart rate under 70% of Max, you should be able to carry a conversation the entire time.

DAY 2 Medium Day – 3 minutes hard pedaling/2 minutes easy pedaling for 5 rounds

DAY 3Hard Day – 1 minute hard pedaling/1 minute easy pedaling for 10 rounds.

This cardio format is a complete energy development program. Meaning:

  • You will improve your cardiovascular health and function.
  • You will burn a ton of calories
  • You will melt fat off your body
  • The variety will keep you looking forward to training!

 

P.S. Keep this plan consistent and track your progress over the next 4 weeks. Let me know how it goes. Also be sure to sure to check us out at our Instagram page; https://www.instagram.com/legacy_strength/

 

Stay strong, stay focused!

 

 

“I need to get my DIET together!”

This is short story about one of our members, Mary. It bugged her when she saw people who had good eating habits.Image result for poor diet

Someone sat next to her during her daily commute to work. They pulled out a salad and a grilled chicken from their lunch bag. Then they squeezed a lemon on it to give it a little more flavor. Seeing this made her realize that she did not have the best diet and agreed that it was time to start eating healthier. However, whenever the time came to start she would procrastinate and tell herself “I swear I’ll start tomorrow”.

Eating right is not easy. It takes practice to make those decisions. I look at nutrition like a game, everyone plays but no one knows the rules!

Here is the first rule we teach at Legacy – PREPARE your food or  your menu for the day.

Start small. Take 15 minutes to plan where you are going to be for the day. Figure out what meals you are going to eat and where.

  • Which stores are in the area in case I need to eat out?
  • What snacks can I bring from home?
  • What are my GO TO convenience store purchases? (TIP::: Usually, I go with any protein bar and a bag of peanuts in a pinch.)

You will be extremely impressed on how easy this is to help improve your diet strategy without stressing. This small step will increase your energy levels and help to build your best body.

For the men and women who want to become stronger and fitter versions of themselves, this is one of the simplest diet tweaks to make.

Image result for healthy diet

 

Try it out and when you do it, let us know because we want to virtually high five the hell outta you!

 

Learn more about us by following our Instagram page below: https://www.instagram.com/legacy_strength/

The biggest mistake I have seen lately . . .

There is so much change in the fitness industry lately. The options are ENDLESS!

There are a High Intensity Interval Training (HIIT) classes, Crossfit classes, Orange Theory, Barre Method, and so many more. It’s so easy to get overwhelmed. Trust me, even I get overwhelmed!

Image result for fitness mistakes

The biggest mistake I see is PROGRAM HOPPING! Stick to a program for at least 4 weeks minimum, give it a quality shot to see if it is right for you. Sometimes you’ll know right away. Most people bounce around too frequently to give any program a chance to take hold to see the best results.

“Muscle confusion” does not work in the long run. When was the last time you got really good at something by being confused? Think about that!

As I said before, we want to work with men and women who want to become stronger, better, and fitter versions of themselves. Here at Legacy Strength we create an effective training program that we change every 4-6 weeks. We change sets, reps, exercises, conditioning, etc. We control the product to deliver a superior outcome to your average training program.  

This gives you a chance to learn the exercises and format, which helps you get good at the exercises and see real progress. So, give yourself a chance!

 

P.S. Legacy Strength is here to help! Respond below if you have any questions on training or need help with online program design and we can chat.

 

Learn more about us by following our Instagram page below: https://www.instagram.com/legacy_strength/

Get Your Mind Right

        Related image

It all starts with your mindset. What is your goal? How are you going to get there?

The steps are simple:

  1.  What is your outcome? – Write it out.
  2. What are the steps I need to take RIGHT NOW to get there?
  3. What are the TOP 3 THINGS I can do today to get started on my goal?

    I had to recover from re-aggravating an old injury last year. I literally had to start with 15-minute training sessions just motivate myself. Thank goodness for phone timers that make it so easy. If your goal is to lose a few pounds, build muscle, and change your body to make it better, then the are the steps below are what you should start with. 

    Personally, the first step I took was to write out “GET BACK IN SHAPE!” Then, the steps I took were to:
  • Train regularly
  • Eat better
  • Go food shopping
  • Go to bed earlier
  • Drink plenty of water

The 3 BIGGEST STEPS that I had to do right away were to join a gym, show up, and set my timer for 15 minutes and move around. This started me on the road again. You will build up momentum quickly. Give yourself a chance. When I look at someone who has fallen “off the wagon”, I see a lean, confident, and energetic person just waiting to be revealed. Get your mind right, get your plan ready, and watch great things happen!

P.S.  Learn more about us by following our Instagram page below: https://www.instagram.com/legacy_strength/

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!