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Why you need fish oil supplements

Fish oil supplements provide essential omega-3 fatty acids, which are necessary in keeping the mind and body healthy. The body does not naturally produce these fatty acids. This is why we must supplement with fish oil in our diet. Fish oil supplements provide several benefits. These benefits include losing body fat and promoting muscle building hormones in our body. They also decrease inflammation, enhance body composition, improve insulin sensitivity, and even reduce blood pressure. The best part about fish oil is that it good quality brands are tasteless and odorless.

How to get started? Aim to start eating healthy omega-3 rich foods such as avocados, nuts and seeds in addition to including fish like salmon. Use fish oil pills to supplement your diet. Fish oil pills can be found in the vitamin section at your local supermarket or pharmacy. 

We highly recommend this brand form Nordic Naturals, definitely one of the best on the market, comes with vitamin D too to help put some pep in your step!  http://amzn.to/2dpoh3c


High intensity interval training (HIIT) for beginners


Tired of seemingly endless treadmill runs?  Try a High Intensity Interval Training (HIIT) workout! In HIIT, you take advantage of brief bouts of very intense exercise (e.g., 20 second sprint), and then work at a lower intensity (e.g., walk for 1-2 minutes) to allow recovery. HIIT not only improves body composition, but according to a Harvard Alumni Study of 17,000 participants, it may even extend your life.

To implement this training, pick one or two exercises of your choice (running, cycling, rowing, jump roping, swimming) and begin with a 3-5 minute warm-up.  Next, work at a high intensity (sprint) for 15-60 seconds, followed by low intensity recovery (walk, slow jog) for 1-2 minutes. Repeat this bout 3-10 times, and end with a 3-5 minute walk/stretch cool-down period.  

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

Let’s get Sexy!


Click Here to Apply!

The month of February is like a second New Year’s rush to the gym. The machines and equipment get overloaded with a mad rush of people excited to build their summer bodies.

On the first nice day of the year people try on their short sleeve shirts. Then they look in the mirror. Slacking all winter was not a good option. Their soft “winter workout” has not done its job.

The problem is that people need guidance and discipline. Most gyms deliver workouts and equipment, but no guidance. Members get stuck in a rut and spin their wheels without seeing progress. Who wants that?

It takes serious motivation and accountability to get awesome results.

Going to the gym by yourself sucks, and it is really hard to motivate yourself enough to be as successful as possible. You need discipline and most of all you need an effective plan to get SEXY.

Here is how to get SEXY –  Go to a gym that delivers more than just a workout, you need a place that offers guidance and the right workouts and tools to get you to your best body ever.

Go to place that motivates you to be better and to bring your best everyday. Go to a gym that provides a team strong enough to get you the best results. Make sure your gym has an effective plan in place to get you through the next 8 weeks of your life so you do not waste precious time.

Our Legacy Strength Sexy in 60 program that delivers all of this and more. We deliver the guidance and discipline you need. We provide an energetic and results focused environment to build unstoppable motivation and get you that SEXY body!

In fact, WE GUARANTEE that you will love the way you look in the process, we believe so strongly that if you do not like what you get out of this we will GIVE YOU YOUR MONEY BACK. No questions asked.

Sign up for our challenge by clicking here and you belong to us for the next 8 weeks.

Challenge starts March 21st – Transformation Challenge Kick-Off meeting is March 19th. Don’t hesitate, space is limited.

Click Here to Apply!

The Story of the New Club Logo

Read on for the details of the brand new “Rising Legacy” logo. 

Legacy Logo MC Patch  

A tribute to the hit TV show Sons of Anarchy, this limited edition logo has quite a few meanings.

The skull represents the death of your old habits, the death of your body fat, the death of the negativity holding you down from reaching your life’s goals.

The wings represent the rising of the new you, your new legacy, the new body and mindset that you are constantly looking to improve.   

As a training gym with a strong culture and family like environment just like the motorcycle clubs of the past, the Legacy+Strength “patch” represents dedication, loyalty, teamwork, solidarity, culture, and community. It demonstrates going through tough times, being there for one another and lifting each other up. We work as a unit and train hard as a team.


This logo represents intensity, and the promise to always perform at our best effort.  


Trust that anyone wearing this logo will be an example of the Legacy+Strength Club. They train hard and eat clean. Trust that they will have a positive mental attitude and work on projecting that to others. At the same time they know how to have fun and not take life too seriously. They live well, laugh often and enjoy the ride.


This is just the beginning. Join the club. Leave your mark.     


Be on the lookout for our logo around town. We have some new apparel coming out real soon for our Spring/Summer 2015 collection.

 Stay strong,




Click the link below to check out our Facebook page for more info:



Dr. Mark Cheng Private Workshop

It was a spring day about 5 years ago when I first met Doc at a workshop in Jersey. Little did I know my career as a trainer was about to be put into over drive within the next few hours. He drilled us over and over again with his highly detailed cues and helped us hone a set of eyes to pick up the most minuscule details of finer movement.

A true master of his craft, I have been very fortunate to call Dr. Mark Cheng both a mentor and a friend. He took me under his wing and taught me the ways of functional movement science, how to see what others don’t and how to correct what others can’t. His attention to fine detail is unmatched, and his coaching ability to run a full workshop and have everyone in sync like a well oiled machine is just amazing.

You will learn, you will fill up a notebook, you will wonder how you did not see these imbalances before. Be ready to be humbled and fulfilled and have a whole new repertoire to use on Monday!

Without further adieu I am excited to announce:

Legacy+Strength Exclusive Event – Dr. Mark Cheng Private Workshop – June 14th, 2015

Precision, fine detail & awareness lead to owning the movement.”

Dr. Mark Cheng, L.Ac., Ph.D., Senior SFG, FMS faculty, will be holding this exclusive workshop based on his DVD, “Prehab-Rehab 101: The Groundwork Progressions”. This is an excellent opportunity for exercise and rehab professionals to learn and bridge the gap.


When: Sunday June 14th, 2015 

Time: 12-5pm

Where: Legacy+Strength – 222 Jericho Turnpike, Floral Park, NY 11010

Cost: $299 / $349 after April 30th

The workshop will cover: * Rebooting your fundamentals: The most crucial movement pattern you’ve been ignoring.

* Kickstarting your pound-for-pound strength

* Fuel efficiency & higher output: Taking off your parking brakes

* Hacking the most crucial lower body exercises for high performance

Look at Dr. Cheng’s Website for more info –  http://drmarkcheng.com/

Limited Space Available – Please Email –  legacystrengthgym@gmail.com to sign up.

Bring a Friend, Save the World Charity Week!

I have witnessed firsthand what it is like to live with a limited water supply after visiting a poverty stricken country. There are no words to express the need that is out there in the world for us to lend a hand. Part of our legacy involves giving back to those who are in need.

Imagine living without a faucet in your home, or where the water shuts off regularly? How would you survive? The truth of the matter is that over 1 billion people are affected by not having a clean water supply and have to walk miles to get water that is not even clean.


“Shy and sturdy, he carried an empty 5-gallon Jerry can on his head with a banana as the cork. At 15 years old, his days were filled with little more than water fetching. Four to five times a day, every day, he walked. Back and forth, to a murky, stagnant pond.”

In honor of Earth Day April 22nd, we are hosting a special Bring a Friend Charity Week. The money will be donated to Charity:Water and support their cause to provide clean water in poverty stricken areas of the world.

Every day, 1,400 kids under the age of 5 die from water-related illnesses. Let’s help change that!

legacy charity water

Here are the details for our charity week:

What:  Bring a friend, or come for a first time visit, take part in our kick butt training classes

Donation:  $15

When:  Monday, April 20th– Friday, April 24th

Where: Legacy Strength – 22 Jericho Turnpike Floral Park, NY


Click this link to sign up to join in and bring a friend!>>>> http://goo.gl/FkhACi


Click this link to find out more about our cause and to donate! >>>>



Help us do our part – Bring a Friend, Save the World!


Stay Strong,




March Announcements!




Small gym. Serious members.

We have come so far! We have changed so many people and the energy has just been incredible. Getting people into serious shape is what we do. Giving them the best, safest, most up to date methods is how we do it. Developing a serious attitude about training hard and eating right is how we help you get there.

So much has happened and changed at the gym. Thank you all for your support, we have grown tremendously. I will work on keeping you guys updated and drop these blogs at least twice a month so you guys know what to expect. If I do not then you can get on me to remind me!

coach-shirt-cropped-BW-640x250 (1)

Be on the lookout for these posts on the 1st and 3rd week of the month. One post will be announcements and what we have going on at the gym to update current members and also keep the new members and visitors and old friends up to date with what is going on. I will keep these posts short and concise so you can simply take a glance at it and keep up with us. The second post will be fitness/nutrition/lifestyle oriented to keep you guys motivated and informed.

With that said, here are the March announcements!


New Address

The first major announcement is the WE HAVE MOVED! We are now in a bigger and better location. It was so exciting to grow with all you guys over the last year. Now we have a lot more space and are ready to kick it into high gear!

Come by for a visit and check us out anytime.

New address – 222 Jericho Turnpike, Floral Park, NY 11010


Saturday March 21st – Transformation Challenge Kick-Off meeting 

This is the absolute LAST DAY to register for the Sexy in 60 Transformation Challenge! Be ready to go to work. In this challenge we put all of our effort and resources to getting you the maximum results possible in 60 days.

 SEXY In 60 Facebook

In fact WE GUARANTEE that you will love the way you look and the process, we believe so strongly that if you do not like what you get out of this we will GIVE YOU YOUR MONEY BACK. No questions asked.

There are only 3 spots left so make sure you call or email me at legacystrengthgym@gmail.com to get set up.


Outdoor Training Classes – STARTING SOON! (Tentative start date, April 4th)

Be on the lookout, we are going to take it back to Averill Park again this year and really have a blast training outdoors. Classes will be Saturday mornings 8:30 over at Averill Park in Franklin Square. We have some toys to take outside and will be getting down and DIRTY!  


Saturday May 9th – Spartan Race Citifield


This is going to be a fun one to do as a team! We are planning to rock this race and will be training for it outside as the weather gets better. We are all excited and ready to rock Citifield! Sign up using the link below and search for our team name “Legacy Strength”. Hope to see you there!

Spartan Race Link –  http://www.spartan.com/events/?event_id=420/citi-field-sprint-(stadium)

Spartan woman

That is all for this month! Remember new comers who are ready to get in serious shape are always welcome, we would like to ideally schedule you for a consultation to check us out and see what works. Drop us a line at anytime, email us at legacystrengthgym@gmail.com .


Stay strong,





Legacy 60 Day Transformation Challenge 2014

It is that time of year again! Summer is around the corner and everyone is feeling the crunch of having to put on a short sleeve shirt for the first time after this long dreadful winter.  I am excited to introduce our second transformation challenge that will take us all the way to Memorial Day Weekend 2014. This will be a 60 Day period, roughly 8 weeks, and we will really hammer home all the concepts and training it takes to change your body.

This contest is for everyone, and anyone willing to put in the work to change their lives. Use the plugins on this page to share on Facebook and Twitter and whatever social media you love!   I am looking forward to this!

There are a few different training options for you to enter. You must train with me at least once a week or be an online coaching client. All of the details are below, read on!

Once you decide to enter, email me your information at legacystrengthgym@gmail.com as soon as you can and I will get the entry forms over to you.

Good Luck!



Alex P transformation


The Legacy Strength 60 Day Transformation Challenge runs from March 31st to May 23rd 2014. All transformations must start before March 31st and finish before May 24th, 2014.

Each Entrant Has 60 days to complete their body transformation.

1) To enter contest:

– You must attend workouts with Joey Olivo at Legacy Strength at least once a week, or you must be an online coaching client

– You must attend for all for ALL 60 days to achieve results.

– All entries “BEFORE” photos MUST BE RECEIVED before Midnight, EST, March 31st, 2014.

– All entries “AFTER” photos MUST BE RECEIVED before Midnight, EST, May 23rd, 2014.

2) You must take “BEFORE” photos between March 30-31st, 2014 and “AFTER” photos on Day 60, May 23rd, 2014.

All Photos MUST include your face and a newspaper or sign with the current date in order for your Transformation to be entered into the contest. There Are NO Exceptions.

3) Photos can be sent to our email at => legacystrengthgym@gmail.com



– It is REQUIRED that your photo include the following

– MEN = SHORTS and NO SHIRT and NEWSPAPER or a sign with the date (March 31st, 2014)

– WOMEN = SHORTS or SPANDEX SHORTS and a SPORTS BRA or a BIKINI type outfit and NEWSPAPER or sign (March 31st, 2014)

– Wear the same clothing for both photos. The more apparent your transformation from your “BEFORE” photos to your “AFTER” photos will be.

– Recording your photos, workouts, and nutrition on a weekly basis will DRAMATICALLY INCREASE your chances of losing body fat.

4) In addition to providing Before & After photos, each contestant must submit EITHER a written 200-300 word testimonial OR a short video describing their before and after success story. This can be sent by email. BUT MUST BE SUBMITTED UPON COMPLETION OF THE 60-DAYS!

5) The 60-Day Body Transformation Challenge will be judged by a panel of 3 Expert Trainers including myself and two other colleagues.

By entering this Contest, each winner of a contest prize consents to the use of his/her name, and/or photograph in any publicity carried out by the Contest Sponsor and its advertising and promotional agencies without further notice or compensation.

6) Prizes are as follows:

1st Place Grand Prize – $580 worth of prizes

2nd Place – $140 worth of prizes

  • $100 Gift Card
  • Biotrutst Protein – ($40 VALUE)


Bonus Prize #1 (BEST VIDEO TESTIMONIAL) – American Express Gift Card – $50

(The bonus prize is for the person who creates the best video testimonial for before and after your transformation)


Bonus Prize #2 (BEST VIDEO DOCUMENTARY) – American Express Gift Card – $50

(The bonus prize is for the person who creates the best video documentary of their 49-day Transformation)


7) Contest Training Options:

Transformation Contest Entry fee =$85 

Below are training options for NON-MEMBERS who want to solely enter the challenge – These options are only for the ENTIRE 60 Days (8-weeks)** 


–         8 Single Small Group Training Classes (1 class/wk)                  –              $144 + $85 (entry fee) = $229

–          14 Training Classes (2 classes/wk)                             –              $252 + $85 (entry fee) = $337

–          21 Training Classes (3 classes/wk)                             –              $378 + $85(entry fee) = $463

Come by Legacy Strength Gym to see me for sign up – 1 Cisney Ave, Floral Park, NY 11010 or call to set an appointment –  917-517-6616


–          Online Coaching*                                                             –              $129 + $85 (entry fee) = $214


*Online coaching includes a full assessment and an individual training program to take you through the 7-week contest.

 **(If you are already a current member of Legacy Strength , you just have to pay the entry fee to join the contest.)



To get your spot in the contest, please send your information by email to:


Legacy Strength Headshot



Once I get your info and payment, I will send you the entry forms and they must be back to me with pictures taken by March 31st, 2014.


Let’s get after it!


Stay strong,







The Contest Sponsor’s rulings are final and without appeal in all matters related to this Contest and the awarding of the prizes. The contest is subject to all applicable federal and state laws and regulations.

All entries become the property of the Contest Sponsor and will not be returned. Any entries or classes bought are non-refundable and non-negotiable.

Contest Sponsor, its advertising and promotion agencies assume no responsibility for lost, stolen, delayed, damaged, illegible, incomplete, postage-due, garbled or misdirected entries or entries that have been submitted through illicit means, or do not conform to or satisfy the Contest Rules or for any problems or technical malfunction of any telephone network or lines, computer on-line systems, servers, access providers, computer equipment, software, failure of any entry to be received or traffic congestion on the internet or at any website, or any combination thereof including any injury or damage to an entrant’s or any other person’s computer related to or resulting from playing or downloading any material in the contest.

The Contest Sponsor reserves the right, in its sole discretion, to modify, cancel or suspend this Contest should an external circumstances arise which are beyond the reasonable control of the Contest Sponsor. The Contest Sponsor is not responsible for any errors or omissions in printing or advertising this Contest.

The Contest Sponsor collects your personal information for the purposes of registration, program evaluation and to keep you informed about The Challenge. The Contest Sponsor may, if consent was given during registration, also contact you from time to time with information about other ways you can lose weight.

The Contest Sponsor will not share any personal data about entrants with any other party. The personal data collected for this Contest will not be used for any other purposes unless entrants provide explicit permission as indicated on the entry form.

By entering this Contest, entrants agree to release and hold harmless the Contest Sponsor and their respective employees, officers, directors, agents, representatives, successors, assigns, advertising and promotional agencies from any liability for any loss or damage of any kind to the entrant or any other person in connection with this Contest or participation in any Contest related activities, including but not limited the taking of a urine test or, if declared a winner, the use or misuse of a prize or any portion of a prize including personal injury, death or property damage.

This Contest will run in accordance with these Contest Rules, subject to amendment by the Contest Sponsor. Contest Sponsor reserves the right to cancel, amend, modify or terminate this Contest or the Rules at any time in its sole discretion and without notice.

Entrants must comply with these rules, and will be deemed to have received and understood the rules if they participate in the Contest.













Before and After: A Word of Thanks from our Transformation Winner!

Happy New Years and Welcome to 2014! This is going to  be a HUGE year for a lot of you who are planning on reaching your fitness goals and have a plan to do so. Here is the story of Alex P., the winner of the Legacy Transformation Contest! If you guys missed the first round, we will be running another Transforamtion Contest starting in late March and going until Memorial Day, so get yourselves ready!

Alex had worked very hard over the last couple of months to become the Legacy Transformation Contest winner. With over 30 lbs lost in the 7 weeks, you know he dedicated himself to the goal. He chose the online training option where I actually wrote a training program for him online and followed up to make the sessions progressively more challenging to a level he needed and give support along the way.

Really proud of you Alex! Below is his testimonial along with his progress pics taken every 2 weeks throughout the contest. Read on!


Over the past 4+ years I have been training with Joey on and off and have seen major growth in the strategies and techniques that he employs with all his clients. When he approached me about joining this competition I was intrigued. It could not have come at a better time. As I had become extremely comfortable in my personal life and though I trained 5-6 days a week I didnt always maintain a healthy lifestyle. I had reached a weight and physique that I did not think I would go back to after the hard work I had done in the past to get to what I thought would be an easily maintainable state. At 213 lbs I was able to “push” a lot of weight in the in the iron jungle but could see my chins (yes multiple) and midsection jiggle every time I did a burpee. . . . not cool.

Alex P transformation

Joey’s contest propelled me to get my ass back in gear and change my life for thebetter. I knew it would take a lot of work, dedication, and mental toughness. I started with the basics – Joey’s Nutritional Guidelines, two a day training sessions and a serious workout progression created by Joey. I was lifting 3-4 days a week followed by either a spin class or a conditioning workout. Though that sounds intense, that was the easy part. Coming home after a long day, I would still have to force myself to prepare dinner and the next days meals. I knew I needed to do this to be successful.

I would like to thank Joey for all the motivation and tools he provided to get me to a healthier state of being. At 30 years old I have turned a corner and look forward to the long road ahead to maintain what he has pushed me to accomplish. Feel free to email me at wally763@gmail.com if you have any questions about this process. In the photos provided I tracked them every two weeks throughout the contest to keep myself motivated whenever I wanted to give up.

Thanks Joey and let’s go LEGACY!

Alex P.

And They Called Me Coach

What a great weekend! I had the great privilege of teaching a seminar over at Renegade Gym and going over what I know about mobility and flexibility and finding interesting ways to integrate these exercises into your workout. I love teaching this seminar because unless you are in the training field you would rarely see any of these exercises that are so helpful for your body’s maintenance. Ill go over a bit of what we spoke about later this week.

For now, I wanted to bring up a quick conversation we had about the modern state of coaches and trainers as we were wondering what the hell happened and how everyone is a “coach” now.  Funny how things turn out. Being a “coach” is now the hot new term for trainers of all sorts and all levels to use. Recently to earn this esteemed title you only have to take a  2-day certification that only costs $1,000. Sounds great doesn’t it?  Oh how things have changed, call me old school, but if it were only that easy to truly earn the title of a coach.

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Here is my story.

I have been referred to as coach Joey for quite a few years already. Yes I started out as a trainer. Then I got involved as a volunteer strength coach for Hofstra University under the guidance of their Head Strength and Conditioning coach. Coach Beach at the time took me under his wing.  He demanded respect from everyone. When he spoke, he had a tone that made you listen, but when he coached, he had a voice that rattled teeth! Needless to say it was a humbling time in my career. I thought I knew everything, and realized that I barely even scratched the surface. After my first few days in the collegiate weight room, I felt like I was training people completely wrong so far in my career and I had just entered a whole new world!


I had a ton of questions and was eager to see and try everything. Coach said “Just shut up observe, watch, listen and learn”. He was massive and about 3 times my size, when he spoke you listened. I did as I was told. I watched, listened, and took notes. I didn’t say a thing for months, and simply let it all sink in. I watched athletes pour in and out of the weight room, all different shapes, sizes and ability levels. The room was filled hour after hour with athletes from multiple sports. Overwhelmed is an understatement.

I watched and studied rep after rep of squats, deadlifts, bench press, olympic lifts, and countless conditioning sessions. I sat in on meetings about programming and detailed lessons on technique with the other assistant coaches. The more I listened the more I understood the main exercises on a deeper level. I took pages and pages of notes, and through conversations with the coaches I learned and listened about everything regarding strength training. I started gaining confidence and they started to let me coach certain athletes under the Head Coaches watchful eye, as I looked over for nods of approval. I was heading in the right direction, I found my voice in the weight room.

About a year later in this process Coach leaves to go to a quick meeting and says to the team in the room – “Listen to Coach Joey, he will be leading you today, I will be right back.” So he left me with a room full of young athletes and an arsenal of coaching techniques. I spoke and they all listened.

So it began. Being called a coach is something you earn. It is to be respected.

A 2-day certification doesn’t do it justice. You must get mentored, you must listen and ask questions, you must study your ass off. It takes time to truly understand and grasp the art of coaching. Keep your mouth shut and your eyes open, one day you will truly earn it.


Stay strong,