Preparing 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.
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 - email@example.com
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 – firstname.lastname@example.org
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 - email@example.com”
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
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!
Read on for the details of the brand new “Rising Legacy” logo.
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.
Click the link below to check out our Facebook page for more info:
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
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 – firstname.lastname@example.org to sign up.
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!
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!
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.
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 email@example.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)
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 firstname.lastname@example.org .
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 email@example.com as soon as you can and I will get the entry forms over to you.
60 DAY BODY TRANSFORMATION CHALLENGE
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 => firstname.lastname@example.org
IN THE EMAIL PLEASE INCLUDE THE FOLLOWING =>
– FULL NAME, AGE, WEIGHT, WAIST, HIP AND CHEST MEASUREMENTS (THIGH AND ARM MEASUREMENTS ARE OPTIONAL)
– 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
- $500 Cash
- The best quality protein out there – Biotrust Protein – Check it out HERE http://joeysgymclass.biotrust.com/shop.asp ($40 VALUE)
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:
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!
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.