Find Your Prime

Episode 49 - Show notes

We kinda sucked at taking notes and talking in-person. The topic of conversation was to break down why you might have gotten hurt and what you should do next. Enjoy!

072722 - Episode 48

Topic: Prerequisites/Modifications for General Movement Patterns (Part 2) + More?

0:00 - Tyler’s Life Update

2:15 - Anthony’s Life Update

9:40 - Pre-reqs/Mods for the Deadlift (cont.)

20:15 - Pre-reqs/Mods for the Squat

28:00 - Thoughts on Stretching

34:00 - Finishing thoughts

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Episode 47

Topic: Prerequisites/Modifications for General Movement Patterns

1:00 - Tyler’s Life Update

4:30 Recovering from competition/events

8:00 - Anthony’s Life Update

13:50 - Prereqs/Mods for Push-ups

16:30 - How-to odify Push-ups

20:30(ish) - Prereqs/Mods for Overhead Press

20:40 - Prereqs/Mods for Pull-ups

28:50 - Prereqs/Mods for Deadlift

…to be continued

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Topic: Various Types of Training

Bodybuilding, Power lifting, Olympic Weightlifting, CrossFit Style / Functional Fitness, Figure Competition, Bootcamp / Bells & Balls

0:00 Tyler update

4:30 Anthony Update

8:00 Beginning Of Today’s Topic: Various Types of Training

10:00 - What is Functional fitness?

14:00 - How is CrossFit defined?

17:50 - What is cross training?

19:00 - CrossFit and Bootcamp is very similar for these reasons...

21:00 - Tyler’s experience with Powerlifting

23:40 - Competitive training greatly differs from general population regardless of training style

26:00 - Bodybuilding / Figure / Aesthetic based training

27:30 - How we combine them all

30:15 - You can’t get strong doing [x,y,z]

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070622

Topic: Various Types of Training

0:00 Tyler’s Life Update

2:20 Anthony Life Update

8:30 How Coach Anthony set’s up Athlete Program Workouts

10:15 Extensive vs. Intensive Plyometric/Agility Training

12:00 How Coach Anthony progresses extensive and intensive training

15:40 How Coach Anthony defines an Athlete

17:30 How to apply plyometric training to a non-athlete (regular Joe-shmo)

19:50 When do most people get hurt (jumping or landing / starting or stopping)

20:45 How plyometric training applies

22:00 Prerequisites/Standards for being to do plyometric training

24:30 Why rebounding box jumps aren’t the best option

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On Episode 42 we are joined by Olga Karmansky. Olympian, world champion, gymnast, contortionist, and a beloved Prime member.

Olga was born in the Soviet Union in 1989 and moved to Brooklyn with her family at 3 years old. She quickly found a love for rhythmic gymnastics at a young age and at 14 started to pursue higher ranks. Making it to the US National Team, a world championship, becoming an olympic alternate in 2004 for the US. And ultimately retiring by age 19, in 2006.

For those that don’t know Rhythmic Gymnastics is an olympic sport that originated in Eastern Europe.

After her retirement Olga pursued other artistic avenues and did feature in Pippin on Broadway (2009), and eventually getting into contortion and teaching flexibility.

And after yearning of dedicating herself to contortion and gymnastics she added CrossFit to the list. She found herself leaning out and adding strength to her repertoire of flexibility. And that’s what got her here, with us!

Enjoy and leave a review!

📲 Connect with Olga on Instagram:

Have you checked out Prime Connect yet? Whether you’re in the area and stuck at home with the kids, or living halfway across the country with no idea where to start in the gym, we have you covered. Prime Connect brings you Prime’s programming directly to your phone. Equipped with written descriptions, video demonstrations, and coach feedback!

Today both coaches from Prime Connect are throwing down on The Prime Podcast with another episode of Overrated OR Underrated. All on tracking data and static stretching. Enjoy!

Important Points:

Tracking Data

Tor - Overrated

Ty - Underrated

Ant - Overrated

In Tyler’s opinion it helps them to work towards goals in moderation and limits how much change occurs (programming hopping).

Anthony believes its a detriment to most. Logically most of us stop once we see that progress is not coming “fast enough.”

A coach is able to create a bigger conversation to understand how lifestyle and fitness connect. We want you to track to see consistency. Start with monitoring the weight you used during your workouts, and how you felt on a scale of 0-10?

Static Stretching

Tor - Underrated

Ty - Overrated

Ant - Underrated

Anthony believes it to be sometimes over glorified when people think that they can go under barbells or move into a harsh squat from a wall ball, without static stretching. You have to understand it’s not a right now game.

Tyler says it’s poorly prescribed, as people don’t perform it to its fullest potential. They stop the stretch before their nervous system has the opportunity to relax.

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Imani Oliver is an Olympic Level Athlete in Track and Field, and a Princeton University graduate. In the past 5 years, she has risen in the ranks as a top US competitor in the women’s triple jump, she is a member of Team USA, and is a 6-time national medalist.

In addition to training for the upcoming Tokyo Games, Imani has been working in the technology space for the past 3 years. She is a software engineer for The Home Depot and a strong advocate for providing access to STEM education for underrepresented communities.

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On this episode of the Prime Podcast, I sat down for a solo session answering questions and just having a grand ole time chatting with myself. I chat about nutrition, plateaus, origin of Prime and much much more. This is a shorty and there will be many more just like it!

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On Episode 32 we got the privilege to sit down and speak with Alex Brooker, a trainer based in Switzerland. His areas of training expertise are, but not limited to, NHL Athletes, Olympic Level Athletes, and Performance Psychology & Hypnotherapy. He is also widely known for his seat as a co-host on the Mike and Brooker Show podcast, specializing in all things mind, body and spirit. This was both, Anthony and Tori’s first time getting to chat and live through some of the life changing experiences Alex has embarked on, and continues to do so. We hope you sit back and revel in it as much as we did.

Start: 12:18

1:00 - Brooker’s early introduction to fitness and health started with an interest in rugby. He quickly felt the pain of not being “blessed genetically” and knew that his improvements would have to stem by putting the work in through strength training.

6:00 - Mike Guadango, a trainer of a plethora of professional athletes, gave him the opportunity of interning at the very popular fitness hub, DeFranco’s. He credits that early opportunity as something that gave him a starting focus with his career.

8:00 - Eventually he found himself getting into the massage world and that brought him onto national teams, specifically Switzerland.

17:00 - A heavy topic for many piloting their own modern businesses, Brooker saw that there was no innovation within the Swiss team, and took that as an opportunity for change and to help reach improvement.

33:00 - While he won’t speak for everyone, partaking in a lot of traveling, by himself and with others played a pivotal role in experienced based learning for him.

35:00 - Your environment can catastrophically change your life. Being as young as 24, coaching ice hockey, Brooker developed that all or nothing mentality early on.

40:00 - Listen to your intuition. There is nothing more disheartening than repressing yourself. That anxiety that we are all so familiar with is based off of physiology.

48:00 - The people around you, better support you.

📲 Connect with Brooker on ALL the things:

Instagram: https://www.instagram.com/a_brooker1/

Mike and Brooker Podcast: https://podcasts.apple.com/us/podcast/mike-and-brooker-show/id1510678873

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On Episode 31, we have convinced Anthony’s childhood friend turned entrepreneur, to join us for a little chat! Genero Olivella grew up alongside Anthony in Upstate New York and continued to spend most of his time in New York, particularly the city. From graduating from Pratt for fashion design, moving into retail as a visual manager, to now taking the leap of faith to pursue his dreams in illustration and art, Genero left us with the perspective that no matter what we are faced with, use it as a catalyst for happiness.

Important Points:

1:00 - A whole lot of background on Genero. Starting with his senior year of high school experience as an exchange student in Denmark. Taking the jump to enroll in Pratt for fashion design, but as his graduation came to a close and the employment route set in he shortly learned he could not deal with the unethical parts of the business.

15:00 - Due to COVID-19, New York City, as well as the retail company he was working for, got hit hard. They, like the rest of the world, were forced to shutdown. And with that lay off Genero found the time to fall back in love illustration as something more than a hobby.

18:00 - There is no doubt that he loved his job in retail as a visual manager. What that entails in the total makeup and design of the store. Where displays, clothes, racks, and the rest of the products are placed, is in his hands. And it is required that it is uniform across all chain locations.

23:00 - We all get so confused with work, feeling accomplished, important, that the line between being happy and busy becomes very blurred.

29:00 - There are people who are guilty of spending so much time on “perfecting” their work, however there have been many times that quantity has topped quality. We have to think about what is best for us and what is the best thing in that moment, and that is what drives the consumer.

41:00 - We wish Genero all the luck and hope you follow us in following and supporting him on his dream. He admits that he is scared to fall back into a job that demands so much attention, when he has finally taken the time to explore the path that makes him happy.

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On Episode 30 we are getting the band back together! Coach Sam returns to join Anthony and Tori with a plethora of topics in mind. From one topic to the next we find a rabbit hole with the experiences of women in sports. Their lack of strength training, coach/school/facilities lack of helping them train outside of season and even during, and how the “weight room” has always been accredited to men (specifically football players). Sam, Anthony, and Tori (SAT as we like to call it 😉) share personal stories, experiences, and practices that have been engrained in them from young ages within the sports world, and how they affect them now.

Important Points:

2:00 - What does it mean to be “strong” through the perception of others?

6:00 - Why do people put so much time and energy into the cycle of cutting and bulking? What exactly is, and is it worth it?

11:00 - As humans, we happen to put a lot towards our unrealistic expectations of ourselves, others, and our course of life.

13:00 - Our body is made up in one way, and there is not a way to dramatically alter it.

23:00 - How have/do we view women in the weight room? Gender stereotypes are still alive and well.

27:00 - There are three types of people. Those who need no support, no onlookers, and stick to their own routine religiously. Those who need constant support, hand holding, and someone to lead the way for lee they are not going anywhere. Any the final type is somewhere in the middle, they can get by on their own but the support pushes them the extra mile.

40:00 - Sociological issues start young, and because of that, they become harder to break over time.

49:00 - Hard work will forever win over the common excuses of “genetics” or “natural talent.”

📲 Connect with SAT on IG:

Sam’s Instagram: https://www.instagram.com/sammygetman/

Anthony’s Instagram: https://www.instagram.com/amucurio/

Tori’s Instagram: https://www.instagram.com/toririsucci/

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YouTube: https://www.youtube.com/channel/UCg9hzJ3yTD8AFrIW2aYxEvg

Instagram: www.instagram.com/primemvmnt

Facebook: www.facebook.com/primemvmnt

Website: www.primemvmnt.com

Email: info@primemvmnt.com

On Episode 29, we have the privilege of speaking with EC Synkowski. EC is a Certified Nutrition Specialist, Licensed Dietician, and she just so happens to be a CrossFit Level 4 certified trainer. Widely know by her Instagram following, and thousands of other athletes for her nutritional guidance. Over the past four years, she has grown her own brand Optimize Me Nutrition, which includes the popular 800gram Challenge. Anthony and her get into what nutrition is as a whole as it relates to the quality of our food/nutrients, supplementation, the spin cycle of the nutrition world, and much much more.

Important Points:

1:00 - Per usual we get to hear a little bit about EC and what makes her tick. Hr initial interest in fitness and nutrition came from a taking to biological life science. While simultaneously finding herself active in sports, she found CrossFit in early 2006 and was immediately hooked. Shortly there after she joined CrossFit’s seminar staff, which travels the world teaching the founding principles of the CrossFit methodology.

3:00 - 800 gram diet, ver heard of it? Founded by EC with the premise of eating 800 grams of fruits and vegetables a day. This is used as a way to measure the actual quality in your diet and learn the fundamental truths in nutrition as we remove ourselves from these spin diets.

7:00 - 900 gyms and 15,000 people have done the 800 gram challenge. A lot of user questions happen when they’re going through it, rather prior, so what she tells them, “If you would describe this as a fruit or a vegetable to a child, then it fits in this challenge.”

11:00 - Micromanaging can be pointless because it is becoming more and more known that there is not as big as a difference between calories (think white rice vs brown rice).

14:00 - If you struggle with your surroundings, create boundaries around meals that are autonomous. And to survive shared meals practice moderation.

18:00 - Compare nutrition to finance. If you count your budget you know where you are going to be at for that day. Same thing with looking ahead with food. What nutrients are you getting for that day?

23:00 - Counting macros are actually more towards to the “I’ve tried everything” end of the spectrum.

26:00 - Why are we trying to get into nutrition when you just want shortcuts and quick fixes? You have to evaluate what energy you have to put into the goals you want.

31:00 - When people talk about weight loss, they really mean fat loss.

37:00 - EC does a lot of research and personal studies and because of that a lot of the numbers used in her programs come form her own practice, and what she can sustain.

49:00 - What capacity does your body have for supplementations?

55:00 - You have to play the long game and make sustainable choices, otherwise you are playing yourself.

1:00:00 - “I sell challenges so I have to make sure the principles are in place.” This is not The Biggest Loser.

📲 Connect with EC on ALL the things:

EC’s Instagram: https://www.instagram.com/optimizemenutrition/?hl=en

EC’s Podcast: https://podcasts.apple.com/us/podcast/the-consistency-project/id1515808276

Optimize Me Nutrition: https://optimizemenutrition.com/

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YouTube: https://www.youtube.com/channel/UCg9hzJ3yTD8AFrIW2aYxEvg

Instagram: www.instagram.com/primemvmnt

Facebook: www.facebook.com/primemvmnt

Website: www.primemvmnt.com

Email: info@primemvmnt.com

On Episode 28, we welcome our good friend Jeff Percacciante! Jeff has been working out alongside our community shortly after we opened up five years ago. Prior to that he started his journey with yoga, as an instructor, twelve years ago. He takes us through his childhood and young adulthood where movement started and continues to monopolize his time. To put that he even thinks that within the past nine years there has not been one week that he has not taught a class.

Start 10:51

3:00- A little bit on Jeff. He was very immobile for the first eighteen years of his life. Soon enough the social and mental issues he faced were starting to translate physically.

7:00 - 2009, he finally gets into yoga. As it stills remains to be one of the most constant thing in his life.

10:00 - If you think about it, we’re always trying to be smaller, especially women. Does it stem from being afraid that you’re not going to be loved?

20:00 - “I’m not flexible” and “I’m not strong” are the most common things coaches hear from new members. But in reality, if that’s what you want, that’s why you’re here. “There is no pre to showing up.”

15:00 - Nothing lasts forever. Weight loss is temporary.

18:00 - Careful complimenting.

22:00 - Just doing the work and all is coming. No, there’s so much more outside of the “thing”.

27:00 - Struggles with depression and marginalization, movement is one of the first things to go even though it can make it better.

30:00- life events can change your trajectory.

35:00 - Purple people. You could be either sad (blue) or angry (red).

43:00 - Mental aspects then connect with physical aspects with strength and perseverance.

48:00 - We don’t have to be afraid of gender stereotypes in fitness and emotions.

51:00 - We all have underlying biases. That come out as micro aggressions.

57:00 - Welcome modifications. Don’t judge a book by its cover.

62:00 - Can you control your destiny? Without intervention you can’t change. It’s uncomfortable. I need to do this because it’s course correcting me.

📲 Connect with Jeff on IG:

Jeff’s Instagram: https://www.instagram.com/thatbeardedyogi/

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YouTube: https://www.youtube.com/channel/UCg9hzJ3yTD8AFrIW2aYxEvg

Instagram: www.instagram.com/primemvmnt

Facebook: www.facebook.com/primemvmnt

Website: www.primemvmnt.com

Email: info@primemvmnt.com

On Episode 27, we are joined by all around fitness and wellness guru, Kevin Carr. A degree in kinesiology, a certified massage therapist, strength coach, and personal trainer, and so much more. Talking briefly on his love for lifting and training taking off during high school level sports, Kevin gets right into where his passions lie now. Wearing many hats throughout each and every day, we are fortunate to get into his thoughts, practices, and experiences in the fitness world.

Important Notes:

00:02 - Kevin found his love for athletics through a few different instances. One, like several others in this field, suffering an injury in high school heavily influenced him to pursue exercise science.

00:05 - Kevin himself, interned very early on in his college career, and because of that the internship process has played a very vital role in his business. It shows how someone works, their personality, and that they care, as it is essentially a three month interview process.

00:12 - Movement As Medicine, the therapy end of a joint venture with Mike Boyle Strength and Conditioning. Carr and others working towards providing manual therapy to help people move and feel better.

00:14 - There is a gray area between strength training and physical therapy, and with people coming in and out of his office, he finds that many can’t deal with issues pertaining to capacity.

00:19 - Instrumental or manual therapy is neurological in nature. Opposed to the common misconceptions of those who use terminology to describe that the muscle makes up is instantly changed. There is a neurological window of opportunity when coming into the office.

00:21 - Condition your body in therapy so that the progress sticks during actual conditioning.

00:22 - The traditional physical therapy model is passive. With an insurance based model there is no skin in the game, in terns of investment.

00:25 - There is always variability in the way that people move. Your body is very good in finding solutions whether they are efficient or not.

00:31 - As humans we are wired to function unilaterally, so our training should represent that as best as possible.

00:42 - The adaptions you have from your sport, is probably best for your sport.

00:47 - Remote coaching has its place, but in-person training is where those corrections can truly be made to their fullest potential and understanding.

00:55 - Defend your program. No one should go into a program before understanding the desired outcome for that training choice. Defend your program.

📲 Connect with Kevin on ALL the things:

YouTube: https://www.youtube.com/user/MovementAsMedicine

Kevin’s Instagram: https://www.instagram.com/kev_in_carr/

Movement As Medicine Instagram: https://www.instagram.com/movementasmedicine/

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YouTube: https://www.youtube.com/channel/UCg9hzJ3yTD8AFrIW2aYxEvg

Instagram: www.instagram.com/primemvmnt

Facebook: www.facebook.com/primemvmnt

Website: www.primemvmnt.com

Email: info@primemvmnt.com

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Under-eating

• The harm.
• The misconceptions about losing weight.

Intermittent Fasting

• What is it, what are the benefits?
• Are there harms?

Types of Diets

• Plant based
• Macros

Over-training

• What is it?
• Concept of not knowing when to do more or less?

Show Notes:

0:01 - Sam’s background in sports and coaching.

0:04 - A little CrossFit Utica history.

0:06 - Under-eating. Why am I not losing and instead gaining weight? Your body’s adaptation.

• Changing our composition.

00:10 - Calorie Deficit - you need a certain deficit to lose weight.

00:11 - Intermittent Fasting - eating in a certain window or time in order to regulate your system and help your body mass.

• Sam’s schedule - positive results.

00:15 - Just because it fits in your macros, does not mean you need to stop providing your body with nutrients dense food.

00:20 - You are your own experiment.

00:26 - Your body changes as you age.

00:28 - Over-training - is more destructive than helpful.

00:31 - Sleep, Nutrition, Exercise - changing our body composition will put exercise in third place.

00:33 - Sleep patterns. Natural dip in our day around 3 pm - we were made to sleep twice a day.

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Podcast

Questions:

The weather is getting nicer - in Upstate New York that translates to 3 days above 50 - people start considering a daily walk sufficient - but what exactly is it sufficient for in the fitness landscape?

Spring, summer, breaks coming up - people are going to start traveling, how do you tackle that? Do you still workout on vacation, do you still monitor eating and indulge in moderation?

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Body types - and how certain ones build muscle and lose fat.

Is consistent exercise pointless without a consistent diet in place?

Olympic Lifting - too complex / challenging?

Bodybuilding - aesthetics only?

Powerlifting - not lifelong?

Functional - lifelong?

Does targeting one area of the body work? Abs, arms, etc. Spot training?

Everyone wants to know how many days a week they should workout?

What about rest days?

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Talking all things Prime Connect with remote coach Dr. Tyler Kallasy.

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In today’s episode we are talking about all things beginner fitness, nutrition, and lifestyle. Learning how fast or slow to come out of the gate when it comes to fitness, staying on track with one program and not sweating it if you don’t see results within a day. Finally, understanding that action and attitude rather than motivation, precedes outcome.