A show dedicated to exploring and investigating ALL things health, fitness and performance related. When something is in its prime, it is at its best. This includes us, as humans. Buckle up. Because it's time to Find Your Prime.
Ant & Meg breaking down how to break bad habits and build good ones.
What is Hyrox? What does this mean for the future of Prime?
Hang out with us and bust some common fitness and health myths!
Coffee, Plateaus and Performance. Have a seat and enjoy the banter and bliss from our expert staff!
Find Your Prime is back with some new faces but same old knowledge. Let's have some fun!
082322 - Episode 51 0:00 - Tyler's Life Update 4:00 - “Enduring Athlete” Program 10:20 - Benefits of 3x/week Training 12:30 - Anthony's Nutritional Adjustments 14:00 - To Count Macros or Not to Count Macros 25:00 Prime Elevate Program Sign-up for Prime Elevate >>> https://www.primemvmnt-connect.com/elevate —
Episode 50 - Show notes 00:00 - Tyler's Life Update 03:24 - Anthony's Thoughts on the shift from in-person to Remote Athlete Training 4:20 - Anthony's Life Update 5:00 - Seasonal Training for Athletes 7:30 - Today's Topic - Load Management 16:00 - Stress Management (Mental, Emotional, Physical) 19:00 - Closing Thoughts Sign-up for Prime Elevate >>> https://www.primemvmnt-connect.com/elevate —
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! Sign-up for Prime Elevate >>> https://www.primemvmnt-connect.com/elevate —
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 —
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 —
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] —
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 —
Welcome back to another episode of the Find Your Prime Podcast. Today we are talking ALL things volume / intensity related. Are you doing too much? Too little? The only way to find out is to give it a listen. Enjoy! Highlights: 2:17 Prime Elevate Re-Release 2:40 Ramping up for a competition 5:50 Prime Programming vs. Standard CrossFit Programming 8:45 - preparing to prevent injury vs. just preparing to win 9:24 - cardio training via mix modality training 11:05 - How to know when to stop and/or do extra? 13:22 - Good rule of thumb is… 13:50 - Topic of the day: In order to reach my goals, I always have to do more. 15:00 - what happens when we add too much 17:00 - adding more muddy's the water 18:55 - creating extra muscle breakdown, thus preventing ability to go as hard as needed in the future. 22:30 - Junk Volume 22:30 - finding the right intensity to train vs. junk volume 22:44 - We do have to create a certain stimulus to create muscle growth in our body. 26:25 - adding 2.5 lbs for upper body, and 5lbs for lower body 27:30 - 2 things to do limit doing too much, or know when it is appropriate to do more. 27:55 - Recap
Welcome back to the Prime Podcast! Owner, Anthony Mucurio and Head Remote Coach, Tyler Kallasy are jumping back on the horse to reboot our podcast in an effort to spearhead some of those tough but important conversations in the fitness/nutrition/mindset world. Highlights: 2:50 Try to make transitions as seamless as possible. Define your objectives early. 3:30 Does this journey fit into your future life? Current life? Or a life you want to have? 4:43 Ant: Everyday you make a vote for the person you want to become. 5:21 Ant: If you want your life to be different, then the things you're doing have to be different. 6:38 What does your ideal self look like? 7:09 Mini Goals = Small Wins 8:00 CHANGE your environment. 9:13 If you try to hit a homerun every time, you probably won't be successful. 11:20 Choose the hard choice and you'll live an easy life. Choose the easy choice and live a hard life. 12:30 Don't expect things to go bad on purpose. 15:15 You have to have a real conversation with yourself first, and then those around you. 15:32 In relationships people struggle to be real with each other. 16:00 Sit down and have that tough conversation with someone. 19:00 Love Languages play a part in everything. 20:15 Educating kids on topics re: healthy lifestyle habits. 21:39 Bringing awareness and presence to positive moments and why/how to feel in that moment. 22:35 Results create motivation. 23:30 - Compliment / Praise Loudly / Criticize Softly
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!
On Episode 41, we are lucky to have well known author and health and fitness renaissance man, Martin Rooney as our guest! Martin Rooney is an internationally recognized coach, speaker, and best-selling author. A former US bobsledder, Division I track athlete, Judo black belt, and two-time Guinness World Record holder. He is the creator of Training for Warriors which is a fitness company running programs in 200 locations, in 20 different countries around the world. Martin has consulted Fortune 500 companies like Prudential, Hasbro, Nike. Major universities including Alabama, Auburn, Arizona State, and Oregon State. Professional sport teams such as the NY Jets, Cincinnati Bengals, Carolina Panthers, and NY Giants. Military organizations of the Navy SEALs, Army Airborne, and Army Rangers. Martin has also trained Olympic Medalists, Super Bowl, and UFC Champions. The contracts of the professional athletes he has personally coached have totaled an excess of 1 billion dollars. Important Points: 04:00 - Started working in PT and knew he wanted to be involved in sports. -It wasn't just what I knew, but how I was coaching. The culture I was creating. 09:00 - Bad coaches vs good coaches. 14:00 - Coaches let things happen and hope the athletes take ownership of build the culture. 15:00 - If you permit it, you promote it. 21:00 - Don't get frustrated, get fascinated. 23:00 - Know what impact you're having. 26:00 - You never know who the next great kid is going to be. 38:00 - Whose dream is it? The parent or the coach? 41:00 - Every person you work with, they deserve a great coach. -A coach that believes in them. -A coach that gives everything they have. 46:00 - Action is the Antidote!
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.
In today's episode, founder of Prime Movement and Performance, Anthony Mucurio, discusses where his fitness journey started and a brief glimpse into the journey of why we do the things we do. This is a 20-min shorty and we will definitely dig a little deeper into this topic in the near future. Enjoy! ---
On Episode 37 - Tyler Kallasy is back! For those that don't know, Tyler is an OG trainer of Prime and way back to our earlier days as CrossFit Utica. He have been a traveling PT for three years now and currently putting his skills to the test in a contract in Washington. He is still a part of our team as he helps out remotely, with our remote clients, writing their programming behind the scenes. This episode we take a different turn and Anthony, Tyler, and Tori sit down to rate some topics in the fitness world as either over or underrated. Enjoy! Important Points: 2:00 - High Intensity Exercise Tor - Overrated Ty - Overrated Ant - Mostly Overrated There are so many other types of intensity that are beneficial. Low intensity is a time to focus in on your skills, knowledge, and form of the exercise and THEN you can put it into action at high intensity. 11:00 - Cardio Tor - Overrated Ty - Underrated Ant - Overrated A lot of people want to look “athletic.” But people don't exactly know how to do that but they relate that to a high intensity level of cardio in order to slim down, but it is not the answer. 20:00 - Tempo Tor - Underrated Ty - Underrated Ant - Underrated Having a time based structure forces you to take control of your body, and slow you down with time to learn. Time under tension. 34:00 - Foam Rolling (and Massage Guns) Tor - Overrated Ty - Overrated Ant - Overrated People put too much trust into quick fixes as a “cure all.” If it hasn't worked YET, what makes you think you need to keep doing it? 45:00 - Barefoot Training Tor - Underrated Ty - Overrated Ant - Underrated If we limit how we feel the world, we limit our ability to do things! Tyler comes on the offense, that if we have spent so many years with shoes, we almost reversed our nature to live without them.
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. ---
Daniel F. Chambliss has recently retired as the Eugene M. Tobin Distinguished Professor of Sociology at Hamilton College, where he taught for forty years. He received Master's and PhD degrees from Yale University. He is the author of four books and numerous articles on organizational performance, including his book Champions: The Making of Olympic Swimmers, which was awarded the US Olympic Committee's Book of the Year Prize, and his widely-cited article “The Mundanity of Excellence,” which also focused on Olympic-level athletes. In addition to researching and writing about organizational psychology, higher education, and social science research methods, Professor Chambliss has been a consultant for Fortune 50 corporations in the US and UK.
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! ---
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.
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.
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
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.
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.
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.
On Episode 26, we are joined by online weight coach Susan Niebergall. Susan got her start in the fitness industry a little under a decade ago when she met her instructor now turned business partner Jordan Syatt. Together they run the Inner Circle, an online group coaching programming. On her own she runs Susan Niebergall Fitness where you are brought into a one-on-one coaching style ran by Susan herself. Her motto as spread across her known social media platforms and book “Fit At Any Age: It’s Never Too Late.” Today she takes the time to sit down with us and talk about various ideas, thoughts, and concerns that she has seen, experienced, or helped others without through the fitness and neutron world. Important Points: 0:01 - Susan takes us through her history and just how she has risen to the fitness guru and social media influencer she stands as today. Like many others she had to come to terms with her constant yo-yo dieting would not sustain anything with how many drastic restrictions she kept adding. 0:05 - She finally made a turning point and hired a coach for proper guidance and programming. And here is where she learned herself that at 54, it is never too late. A cosmic shift. Not only in-terms of a number on the scale but physically, mentally, and emotionally. 0:07 - The first step. Susan recommends not taking the time to learn another app, and quite literally on a piece of paper, write down everything you put into your mouth in a day. Heightened and honest awareness is where it has to start. 0:09 - The second step. From the exercise perspective, start with walking. Inside or outside, and for only 5 minutes, make it non negotiable and from there it will grow. 0:13 - Once you are conscious about what you are eating, then it is time to start tackling the quantity in which you are eating. Binging is usually a result of overly restricting calories. 0:21 - Susan’s most underrated hack: Keep meals simple. Planning ahead is necessary in order to never wing nutrition throughout the day. She recommends planning it a day ahead of time. 0:25 - If issues keep coming up everyday, you are making the choices to make them come up everyday. And you need to reevaluate and start keeping those promises to yourself and remember that WE are in total control. 0:28 - With family and significant others it requires a conversation about what you are trying to do and what they can do to help. Them being uncomfortable may come from people not feeling comfortable with themselves. 0:33 - Strength training allows muscle mass to build and that makes the difference. Find an exercise that you love but add strength training somewhere in your life because it is too important for you not to. 0:36 - Mental and emotional health benefit from strength training. You become confident in so many aspects of your life because you start to understand the control you have over yourself. 0:49 - We under-eat our meals and overeat our snacks. Which only leaves us reaching for more. 0:59 - Our emotions can’t rule the show! Persistence of logic and our reactions to these factors is what keeps us moving forward. ---
On Episode 25, Anthony and Tori finally dive into the long awaited discussion on how and when to assess and tackle larger areas of pain. On previous episodes and within many conversations inside the gym we try to help athletes best understand that you have to look at your body as a chain. In order to understand injuries and pain you have to asses your body and realize that “where you think the pain is, it ain’t.” And of course we couldn’t stop there, just like you can’t either, we talk about just how important coming back is, like rehabbing the body was. We also touch briefly on some thoughts and facts about how to assess cramping and soreness, is pre-workout helpful, and how mental health is improved through the self confidence of our body’s capabilities. Important Points: 0:03 - Tori is done with college for the summer. And with that brings about one of our frequent conversations about just how necessary a whole college curriculum is for certain career avenues? 0:06 - Do your student teaching first. Just like with any hands on experience, doing this will help you earn learn the skills and also help you understand if this is the right career for you before you are in too deep. 0:11 - Tackling major areas of pain or injury. Is it a mobility restriction or is it a stability issue? For example, you can’t touch your toes? This is a mobility restriction. 0:14 - Your ankles and hips are the first place to look. Knees are in-between everything. Likewise your lower back is in-between with hips and shoulders. 0:18 - “Where you think the pain is, it ain’t.” You have to look throughout the chain. Look at the body as a total thing and understand that the part that constantly feels banged up may not be the issue. 0:22 - We are still urging you to get that assessment! Upon having that you can understand if your particular situation is one that you can meet in the middle with your current exercise program. 0:28 - Progress mindfully. Know your modifications to not exacerbate the issue, but do not hold back so much that you do not hold back too much that no progress is ever made again within the face of fear. 0:29 - We really value our group dynamic because it does help each individual’s mental clarity. As well as the physical exercise itself, helps your self confidence and the pride you have in yourself and what your body is capable of. 0:32 - Understanding the difference between soreness and injury, and how to differentiate the two. 0:36 - If you feel that you rely on pre-workout or substance of the sot (caffeine mostly) then you might need to look at your sleep patterns. —
Show notes 0:02 - The art of saying no. How we approach enforcing our boundaries in order to avoid future resentment. 0:05 - Saying no to food that does not fit in to what we are trying to accomplish. Being secure enough, or choosing to avoid the guilt trip. 0:06 - You are remembered more for what you say no to, versus what you say yes to. 0:07 - Coaches have a surrogate self belief in our athletes. 0:14 - Anthony discusses the common misconception that only a certain clientele can perform strength training. Middle aged people need more than anyone else. 0:16 - Cardio is great, but it does not put your body through a full range of motion. 0:18 - The media only publicizes the negative. So in this industry you are suffocated with the stores about injuries. 0:21 - You have to be personally committed to making lifestyle changes bore you actually dedicate your time to it. Mentally, physically, and monetarily. 0:25 - The views on women in powerlifting. We will have more of a female perspective on the next episode when Sam joins us. For now Anthony gives his thoughts on how men don’t want to feel inferior. - According to Brené Brown, men deal with shame with physicality. 0:30 - Eventually with age, and experiences, we all will work towards getting to a certain point where comfort will set in. 0:34 - People want authenticity. Authenticity, is how you share versus transparency, which is how much you share. 0:39 - You will never bee able to convince someone to be ready, until they are truly ready themselves. —
Show Notes 4/19/21 0:00 - Anthony vs Nick: Is motivation real? You cannot depend on how you feel that day, to allow you to do the thing you need to do. So with that being said what is your “why” to keep it going consistently? 0:02 - Little bit of background on Coach Nick and his motivation. Who Is metaphorically counting on me? My teammates and the people I am going to be up against. I don’t want to be the one to fail my end of the bargain. 0:04 - People that make excuses to cover up the area that they are lacking in. They don’t hold themselves accountable. 0:10 - Not everyone who comes to the gym has goals. As a coach we take the time to correct and perfect movement but for many of the recipients of those corrections is not here to be perfect. 0:15 - You have to do the individual work in order to see the results you want. If you are looking to do double understand flawlessly it will not come with doing them a few times in class every month, more work has to be done. 0:23 - W discuss certain stress levels, common everyday stressors, and stresses specific to each of us. 0:30 - Exercise can help your stress tolerance. We dive into this later in the episode but anxiety can be helped by consistent exercise. In order to perform repetitive exercise you have to be comfortable with a certain level of pain and discomfort which those suffering from anxiety and panic attacks often can’t tolerate. In fitness that pain and discomfort has to be tolerated in order to make progress. 0:38 - As Anthony has previously talked about concerning, The Problem with Weight Loss Podcast, we have our own convention about their “healthy at any size” topic. 0:45 - Society effects all. Diving deeper into the pressure that women and men face in light of being “strong” and how they deal with shame and comparing their physique. 0:54 - Did you ever realize that the symptoms/side effects of eating disorders are also what we tell people to do in order to lose weight? 1:00 - What physical potential are you trying to reach? Very few are trying to obtain that high level athlete life. What are you gunning for and what do you NEED to do to get there? 1:04 - Still on the topic of comparison all four of us give our thoughts on the separate challenges presented with dealing with what we see on social media. And an interesting mention by Anthony, how our family or significant can be our second worst saboteur. —
Show Notes 0:03 - You should really steer clear from eating the same thing for every meal. This could be a good way to miss nutrients. 0:05 - Food is a feeling. 0:07 - James Clear coming through again with the idea of never missing twice. 0:12 - Your body adapts to your routine sooner than you think. The holidays have you eating more than usual? Your body will remember that next week when you stop. 0:14 - Are there any recommendations about eating before or after working out? The same theme, that you are your own experiment. What works for you...works for you. 0:21 - Asymmetrical training - the balance between left and right. More times than not your dominant leg takes the blow because it gets the brunt of the work. This is why we turn towards unilateral training. 0:25 - Closed chain vs. open chain exercise 0:26 - Anthony dives into the differences in flexibility, mobility, and stability, and the times they can be helpful or hurtful. 0:28 - There are two ends of spectrum, too flexible and not flexible enough. In order to help both ends you have to build strength through length, i.e. working through the full range of motion. 0:33 - Get an assessment! At Prime or in your area, find a certified professional to assess how you move before jumping right into your fitness. 0:34 - Custom programming allows for safety first and foremost. And after spending time one on one with a trainer, together you can learn to adjust your workout accordingly. 0:40 - Do high school and college levels athletes, hide dysfunction, or hide pain in order to maximum playtime? 0:43 - How society has come to effect us, weight loss, and the health and fitness culture. ---
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. ---
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? — 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? —
Talking all things Prime Connect with remote coach Dr. Tyler Kallasy. -- Anthony’s Newsletter: https://amucurio.com/instagram Anthony’s Instagram: https://www.instagram.com/amucurio/ Tyler's Instagram: https://www.instagram.com/tylerkallasy.dpt/ —
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. Anthony’s Newsletter: https://amucurio.com/instagram Anthony’s Instagram: https://www.instagram.com/amucurio/ Tori’s Newsletter: https://www.toririsucci.com/email-list Tori’s Instagram: https://www.instagram.com/toririsucci/ —
How to select a practitioner Structural balance Chronic pain Injury prevention and self-management How to get back in action safely ---
Struggling with maximizing your results, take a listen to this amazing Nutrition Coach talking ALL things related to health, wellness and helping your #findyourprime. ---
Today's episode is a treat! We have Dr. Shante Cofield aka The Movement Maestro (@themovementmaestro on all the social media platforms), and we are talking all things to live life in your Prime. Changing careers, starting your own personal brand, when to dive in head first and when to take a step back...it's all in here. Give it a listen, you won't be disappointed.
In this episode of the Prime Podcast, we are talking CrossFit Utica / Prime Movement and Performance OG coach Mike Canino. We talk childhood, evolution of training, nutrition and all the stuff in between. Have a listen and leave a comment or review!
Through your nose or mouth? When to inhale vs exhale. Does/should your breathing change during cardio vs lifting weights? -can it have negative effects on performance? How does the mask change all this? -how should we work around it? Is there ever a time/movement to hold your breath during? -heavy lifts Are there exercises to increase lung capacity? Consequences of poor breathing habits -long term -during movement Myth Buster -My lungs burn, or even I taste blood after a workout, I must be dying. -Respiratory muscle conditioning - waste of time? How about the masks for it - stupid?
How many times a week should I exercise? What are the benefits of adding strength work to an all cardio routine? Fear of returning after injury -pace/modifications -one on one How to attack a mental restriction/negative mindset after injury? Will constant fear of injury set you up for a future injury, or allow no room to make progress? Physical Therapy VS Training -transition -similarities Myth Buster -Rest days will ruin progress. -No pain, no gain. -Surgery is my only option and I don’t want it, so I chose nothing.
It starts with your environment -human surroundings/reflection -separate work from home life Clean/eliminate negative influences before setting yourself up for failure. Average of 5 Plan - but don’t overplan one big for the day and several small tasks 1-3-5 How to survive an unexpected or undesired plateau in the middle of progress? James Clear -Atomic Habits: what is his formula for forming new and consistent habits? -quotes How do exercise and nutrition habits correlate? Myth Buster -How long does it take to form a habit? Everyone wants to know how long it takes? Health? Lose weight...blah blah blah blah... -Motivation is enough to form new habits...Motivation is a fallacy...
Lifestyle Change OVER Fads. Optimizing your time -before or after work -when the kids aren’t around Not restricting yourself. Social situations while staying on track -what are empty calories? -do I have to manage my calories at a restaurant or gathering? Meal Prep -proteins -carbs -sugars, processed and natural Scale -not living by a number -negative body image Positive Work Life Balance -work -family/you time -leisure Myth Buster -I have to be 100% everyday.
Chatting a bit about nutrition on this quickie episode. Take a listen. Leave some feedback, give us a follow and most of all have some fun!
7 Habits of Highly Effective People + 2020 Goal Setting
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