Northeast Athlete

Strength Coach Will Barker is the co-founder of "Strength Trained - Dunamis" and he is also the creator of "Strength and Conditioning for Ultimate Frisbee."  His facility is located at 33 Slayton Ave, Spencerport NY 14559. Check out the website at https://www.strengthtrained.com/and follow Will on Instagram at https://www.instagram.com/wjbarks/

In this episode we discuss Ryan's recent results and race schedule, as well as his training adjustments in preparation for Nationals! 

Gary "G-Six" Turner is an elite athlete who has spent over a decade building a physique that is out of this world.  In just a few short weeks he will be fighting for his pro card at the NPC's USA Bodybuildling World Championship in Phoenix, AZ.   Winning the super heavyweight class 3x, he has spent the last year training with his eye on one of bodybuilding's biggest prizes.  I can't say enough good things about Gary, his posts are inspirational, his professionalism is outstanding, and you can follow along on his Instagram here.   He is an Animalpak Athlete, and you can use discount code Gsix10 to save on Animal SupplementsCornatos Clean Cuisine Live Large FitnessGym PinIn this conversation we discuss training, diet, and mentality.  I apologize in advance, there was a terrible rain storm that moved through Rochester right as we were interviewing and the audio quality of this conversation suffered.  I did a tremendous amount of editing and it made a big difference, but I have made plans to change the recording process for the future to avoid this happening again.  

Daniel Koll is a wrestler at Cornell University.  He first started wrestling at 5 years old, and wrestled in NYS at Lansing High School where he won two sectional titles, as well as a freestyle state title in 2017.  He has also wrestled with Finger Lakes Wrestling Club, Cornell, and the Spartan Wrestling Club.  High School Weight Classes-  99, 106, 113, 126, 132College Weight Classes-  141, 149

Daniel Koll is a wrestler at Cornell University.  He first started wrestling at 5 years old, and wrestled in NYS at Lansing High School where he won two sectional titles, as well as a freestyle state title in 2017.  He has also wrestled with Finger Lakes Wrestling Club, Cornell, and the Spartan Wrestling Club.  High School Weight Classes-  99, 106, 113, 126, 132College Weight Classes-  141, 149***Please note that some audio loss occurred ~23 minutes into our conversation

This episode was recorded back in May and is a discussion of lower abdominal pain Bruce experiences late into long runs.  

WARNING:  Mic #2 seems to glitch for the first 1:45 of talking, trying new adapter tomorrow! Morning Monologues are your daily dose of training updates and ruminations.

WARNING:  Tried a new mic, a bit glitchy for the first third of the show  Morning Monologues are your daily dose of training updates and ruminations. 

WARNING:  Audio quality is rough, this will improve as I experiment with different micsMorning Monologues are your daily dose of training updates and ruminations.

Josh Merlis is president of ARE Event Productions Inc and a life-long competitive runner.  We talk running experiences, race production, tips/tricks for executing a quality trail run, and more.  Sign up for the Froggy 5-Miler and Hard as Hell Half Marathon here and use promo code NEAPODCASTRNR to save $5 off registration!  Coaching business MNTN Goat Running has pledged to match all registration discounts in order to sponsor a local Olympic athlete!  Other race opportunities can be found at  https://areeventproductions.com/events/areep/#oureventsdiv

Brian Degennaro trains and coaches in Manhattan, NY.  In 2014 he won a bronze medal in the Clean & Jerk at the American Open, and he has also won bronze medals in both the Clean & Jerk and the Total at the 2019 American Open Series.  He works as head coach at Manhattan Barbell Club and is an old gym buddy of mine from our days training in Archbold at Syracuse University.  He taught me a tremendous amount during that time and it was my pleasure to have the opportunity to learn from him again after nearly 10 years!  https://www.instagram.com/brian.degennaro/http://blackboxfitnessnyc.com/staff/brian-degennaro-coach/

WARNING:  This conversation was held over the phone as I drove home from work...  the sound quality is extremely poor compared to other episodes.  The Training Talk series are casual conversations focused on training updates between friends.Bruce Rogers is an athlete training out of Rochester, NY.  The COVID pandemic has thrown racing schedules into chaos but for 2021 there is a chance to compete in both the Chicago and Boston marathon in the same weekend.  Bruce has accepted the challenge and he's not alone-  there are at least 7 other people attempting this feat!  Be sure to check out https://www.facebook.com/groups/chicago2bostonand follow Bruce's training athttps://blog.couch2boston.com

Suzanne Grubb is a yoga teacher, former synchronized swimmer, and competitive brazilian jiu-jitsu player who trains out of Northampton, MA.  Some of her recent wins to date include a division gold and open weight class silver at the IBJJ No Gi Pan American Championships, and bronze at the IBJJF Masters World Championships.  Suzanne’s diverse training experiences (including running multiple 100K races, tango dancing, boxing, and lifting) and background as a licensed massage therapist form the perfect foundation for this conversation about yoga.  I knew NOTHING about yoga and Suzanne was very patient with me.  This is yoga 101 and hopefully someday I can graduate to yoga 102!  If you are interested in private or group yoga sessions with Suzanne please check out https://www.allegedlyzen.com/ and reach out to her via email! 

Michelle Merlis trains out of Albany, NY.  She is an active runner and coach, competing in numerous races through the year.  We discuss training, trail running, coaching, and racing.   A few of her recent results include:2020 Moreau Lake Trail Half Marathon:  1st female & 5th overall 2019 The North Face ECSNY Half:   1st Female & 7th Overall2019 USATF National Half Marathon Trail Championship: 10th Open FemaleLearn more at http://www.michellemerlis.com/For coaching inquiries, check out http://www.mntngoatrunning.com/  Follow Michelle in Instagram @mountain.runner.michelleSign up for the Froggy 5 Mile & Hard as Hell Half Marathon HERE and use promo code NEAPODCASTRNR for $5 off registration!   MNTN Goat Running has pledged to match all registration discounts in order to help achieve the Northeast Athlete Podcast’s vision for sponsoring a local Olympic athlete! Other race opportunities can be found at https://areeventproductions.com/events/areep/#oureventsdiv

Diana Dearden is 29 years old and trains out of Boyertown, PA. She stands 5’3” tall and weighs in at 117 pounds. At one time she weighed 72 pounds while aggressively racing (and winning) in endurance sports. We discuss anorexia and many other topics over the course of this episode. Some of her competitions includeMultiple 70.3 triathlonsFull Ironman2x Boston Marathon Blues Cruise 50K 2017- 1st in age groupSanctuary Gallop Trail Race- 1st overallWalkway Over the Hudson Marathon 2017- first place age groupAs part of Diana’s recovery process she has adopted a weight training program and currently squats 5x5 @125. In this episode we discuss:Fascia (for the first 23 minutes, skip ahead if that’s not for you)InjuriesSoy milk & emotionsFamily impactProfessional Equestrian Qualifying for BostonGoal SettingSwimming in triathlonGetting out of dark placesDealing with injuriespH and dietsVenisonNutritionAnorexiaRecoveryDifferences between men and womenFind Diana on Strava or follow her on instagram @ditriing

Alleister Nash is a professional natural bodybuilder. He is 27 years old training out of Syracuse, NY. He stands 6'2" tall and weighs in at 230 pounds (200 stage weight). Squats 500, Bench 365, Deadlift 575. His is the overall winner of the Mr. Natural Upstate New York in 2018, Ricardo Classic Runner-Up 2019, and Nationals Champion Manchester Connecticut Runner-Up '19... With fellow Warzone team member winning overall at Ricardo & Nationals! Alleister most recently competed in the 2020 Mr. America and is spending this year dedicating himself for a return to the 2021 Mr. America. In this episode we cover:Traveling to big showsQuality of the 2020 Natural Mr. Olympia showMentality when trainingResults and reflectionsGenetic potentialLongevityPowerbuilding Staying injury freeMaintaining strength up to competitionEating habitsBCAA'sDairyBest set/rep/exercises for putting on massWarzone FitnessFuture goalsCheck out Warzone Fitness at https://www.facebook.com/TheWarZone315https://www.youtube.com/channel/UCoLL28a6X9sHB2yfOidc93g/featuredhttps://www.instagram.com/warzonefitness/

Gary Alvarez Jr. is in a league of his own. His personal career highlights include being an International Brazilian Jiu-Jitsu Federation Worlds silver medalist, IBJJF PAN bronze medalist, and IBJJF American national champion. He has won an IBJJF gold at every belt white to brown, and has victories in weight divisions from light feather (-136 lbs) to ultra heavy (222+). As an instructor at Team Link Northampton Gary has coached multiple masters world medalists, PAN champions, and 35+ different IBJJF medalists. Link Northampton possesses arguably the best women's BJJ program in the Northeast. He is also the coach of the "Warrior Princess" Jeileen Alvarez (see episode #16). Gary is the co-owner and founder of the Deep Roots Invitational featuring the best BJJ fighters in the Northeast including world champs, PAN champs, F2W Pro champs, and may more. The next show is on May 2nd, check it out on facebook at https://www.facebook.com/DeepRootsInvitational and be sure to "like" for updates. Follow Gary on Instagram at @garybjj

SUNY Cortland's head strength and conditioning coach Phillip Wiltshire sits down to talk training, check out his online coaching platform at https://phillwiltshire.com/resume/ and follow on social mediaIG: @coachphillwiltshire @cortlandstrengthYoutube: SUNY Cortland Strength and ConditioningFacebook: Coach Phill WiltshirePhill Wiltshire began as Cortland Athletics' strength and conditioning coordinator in 2018. Wiltshire is a Certified Strength and Conditioning Specialist (CSCS) and also holds a USA Weightlifting (USAW) certification, USTFCCCA Track and Field Strength and Conditioning Certification, and is a CPPS Football Specialist.Wiltshire earned a bachelor’s degree in physical education from Cortland in 2011 and a master's degree in exercise science from Cortland in 2016. A native of Apalachin, N.Y., he graduated from Vestal High, where he competed in track and field, cross country and football.Wiltshire earned All-America honors twice at Cortland as a member of the 4x400-meter relay teams at the 2010 NCAA Division III Outdoor Championships and 2012 NCAA Division III Indoor Championships where they placed 4th. He also was a member of two winning 4x400-meter relays at the ECAC Division III Championships and four victorious 4x400-meter relays at the SUNYAC Championships. Wiltshire captured the 400-meter hurdle title at the 2011 outdoor conference meet and is a member of the school and conference record setting indoor and outdoor 4x400-meter relay teams.Wiltshire has previously served as an assistant coach with Cortland's track and field teams from 2015-2020 serving multiple roles coaching sprinters, jumpers, hurdlers, and multi-event athletes. He also was an assistant coach at Carthage College in Wisconsin during the 2014-15 school year and was a member of the coaching staff at the University of Mary Washington in Virginia in 2013-14.

Hillari Sahm is a young woman training out of Central NY with a passion for the outdoors. Competing in snowshoe races, paddling events, and trail running Hillari uses her athleticism to contribute to quality causes and the greater good. Her 120 pound weight loss and journey of self-love is the perfect companion for this show's topic as she, bodybuilder Josiah Waggoner, and our chronically over-trained host talk about the darker elements of fitness and competition.

After a record year in 2019 with personal bests at the Chicago Marathon and Barrelman 70.3 triathlon, Bruce Rogers took 2020 to become a more well-rounded athlete by taking a serious plunge into strength training. In this episode we discuss his experiences squatting, deadlifting, and executing his 8 week plan (5x20 week 1, 5x10 week 2, 3x8 week 3, 5x5 week 4, repeat to week 8). Be sure to check out his blog couch2boston.com for his homemade rack setup, as well as the technology additions that allowed him to watch live footage of his lifts from multiple angles.

This episode opens with a brief review of exercises discussed on the last show, followed by a short discussion on the podcast's current and future state. The remaining hour and ten minutes are a discussion on physiology and function as I lead us through an injury prevention workshop. There are 3 main causes for injuries... #1: Lack of strength/load exceeds average demand. #2: Failure to move with proper technique. #3 Lack of mobility. Under each cause we break down 3-5 specific injuries, how/why they happen, and the fix/"prehab" one can do to avoid them. By the last half hour we are really flowing, if you are overwhelmed or have any follow up questions reach out on facebook, instagram, or twitter (links below). You can also shoot me a text at the number I list at the end of the show. Some of the injuries discussed are: ACL tear, shin splints, hamstring/achilles strains, torn labrum/rotator cuff, herniated disc, shoulder/hip/elbow/wrist/lower back pain, etc. https://www.facebook.com/northeastathlete/https://twitter.com/NEAthletehttps://www.instagram.com/northeastathlete/

Josiah has been an amateur bodybuilder since 2011 and is also a certified personal trainer. In this episode we talk about his new training plan, recovery tools, and lifting technique.

Heather has been running seriously since 2002 when she joined the XC team in college. With a Master of Science in Exercise Physiology, she’s completed road races from 5K - marathon. About 4 years ago she switched back over to trail running, racing distances up to 100km. The 50k is her favorite distance to race. Heather has been coaching since 2010 and enjoys working with athletes of all levels. Her experiences include brand new runners just getting started, marathoners looking to PR or qualify for the Boston Marathon, to ultramarathoners training for 100 mile races. Follow Heather on instagram @fit2runcoaching and reach out to her for coaching using heather_horth@yahoo.com

Ericka Hachmeister, 35, is currently racing as an elite triathlete out of Corning, NY. As an amateur, Ericka is a 3 time age group national champion over the sprint (2) and olympic (1) distances. She placed 9th in the 35-39 AG at the Ironman World Championships in an IM pr time of 10:15:48 in 2019. Ericka has a 70.3 distance PR of 4:29:31, setting the course record at Beach to Battleship. With numerous wins and course records from sprint to Ironman distances. Ericka raced in the elite field from 2016 to 2018. In 2019, Ericka reearned her elite license in 2019 after amateur wins at Gulf Coast 70.3 and Ironman Whistler, and a top three finish at Eagleman 70.3.

Jeileen Alvarez is 30 years old and trains out of Springfield, MA with Team Link (Northampton). She stands 5'3" tall and weighs in at 125 pounds. Jeileen was a 3 sport athlete in high school and college, earning the conference's "Defensive Player of the Year" in basketball. She was also the #1 runner on her collegiate cross country team before graduating Summa Cum Laude. A few years later she was inducted into the school's athletic Hall of Fame! 1 month after starting brazilian jiu jitsu she won her first tournament, and from 2012 - 2018 Jeileen was on top of tournament podiums winning and placing in countless IBJJF tournaments around the world including Boston, Montreal, and NY. Jeileen has won gold medals in weight classes from 119 pounds through the aboslute divisions. Be sure to check out her coach's Instagram account @garybjj as well as the team website www.teamlinknoho.com !

Jacob Clark is 30 years old, stands 5' 10" tall, and weighs in at 175 pounds. He has competed in running races, triathlons, powerlifting, bodybuilding, and orienteering. Perhaps his most memorable event was the "Crankenstein," a part-mountain-bike-part-running-race in which teams of 2 would traverse 10 miles through trails and dirt roads in the big woods of Winona NY while sharing only 1 bike. Now he is spending time rehabbing old injuries with the help of resources like "Becoming a Supple Leopard" by Dr. Kelly Starett, "Running Rewired" by Jay Dicharry, and Jeff Alexandre's DVD guide to using the Rumble Roller and Beastie Ball. In this episode we discuss some of those injuries, current state of the podcast, and close with the long-term vision for the show. Thanks for listening!

The people have spoken and it's time for an introduction podcast. I held off on doing one right up front because I tend to listen to shows for the education their guest provides (not the host) but I see the relevance in covering some of my training and sport experiences, as well as the mentality I bring to the broadcast. Many thanks to runner and triathlete Bruce Rogers for leading the conversation! This is part 1 of 2. *editor's note, the Northville-Placid Trail was 6 days, but I covered the majority of the trail in 4 before meeting my family

Brian Heiss is 6 feet tall, 173 pounds, and trains out of Philadelphia PA. He is a public relations professional and amateur endurance athlete, formerly sponsored by MET-Rx. Brian has competed in several Ironman triathlons, half Ironman triathlons, sprint triathlons, marathons and distance swimming events.Brian started swimming competitively at 6 years old. In high school he competed in four sports (football, track, swimming and wrestling). Brian played football in college for Catholic University in Washington DC. Brian started competing in multi-sport events after college and continues to this day.

Kyle is 27 years old, weighs 190 pounds, and 4 years ago moved to Cortland NY to coach football and strength athletes at SUNY Cortland. With 10 all-conference players, 1 conference player of the year, two 1000 yard rushers, 7 players who have squatted over 500 pounds, and 12 players who have cleaned over 300 pounds, Kyle has a proven track record of keeping young athletes healthy while improving their performance. He actively competes in Crossfit, ranking in the top 3000 at the World Crossfit Games. His big numbers in the gym include a 510 pound deadlift, a 310 clean and jerk, 235 pound snatch, a 305 overhead squat, and even managed to run a marathon in 3 hours and 16 minutes (a 7:30 pace!). During his years playing football at University of Dayton, Kyle was a 3 year starter setting, and breaking, multiple records and was a two-time All-Conference selection.

Darryl is 5'6" tall, weighs 135 pounds, and is 47 years old. He trains out of Corning, NY and entered the world of bike racing in 1999. From there he branched out into obstacle course racing with 7 Tough Mudders and 1 Spartan Race. By 2010 he had completed his first triathlon, and with numerous sprints and olympics under his belt Darryl stepped up to the half-iron races. These include Peasantman, Syracuse IM 70.3, and by 2019 he finished the Mont Tremblant IM 70.3 in just 5 hours and 5 minutes. In strengthening his run game Darryl set a 1:25 PR at the Wineglass half marathon, and then qualified for the Boston Marathon with a 3:12 in 2019. I talk with Darryl to learn the tips, techniques, and strategies he's used to create this kind of success in sport.

In this unique episode of the Northeast Athlete, we discuss some topics that are only just breaching the mainstream. I had an interesting and eye-opening conversation with Mathew Thorne, a local farmer and personal trainer in the greater Rochester region. Mat's athletic background started in high school, breaking multiple district records in track and football before being selected as running back for the Big 30 game between Western NY and Northwestern Pennsylvania. He became a NASM-certfied trainer after high school when he moved to San Diego, California and this new location put him on cutting edge of training and performance. Now back in Rochester, Mat practices what he preaches and during our conversation the scientific nuggets keep coming. At times I found myself writing things down to look up evidence that supported his claims, but the evidence backed it up. I've included some of that research here, but I encourage you to listen to this episode, and then find the proof yourself either through personal practice or documented science. Melatonin influencing skeletal muscle developmenthttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC7072499/Light’s effect on mitochondria https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2996814/% water in human organs/systems/structureshttps://www.usgs.gov/special-topic/water-science-school/science/water-you-water-and-human-body?qt-science_center_objects=0#qt-science_center_objectsNumber of bacteria cells to human body cellshttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4991899/High level athletes using photobiomodulationhttps://www.forbes.com/sites/blakewilliams3012/2017/03/04/cryousa-debuts-new-light-therapy-bed-at-nfl-combine/#30d4ee955f17

Gillian Herbert is 5'6" tall, weights 135 pounds, and is in the 29-35 y/o age category. Hailing from Plainfield NH, Gilly now lives in Athens, GA while finishing her veterinary degree. After hiking the Appalachian Trail straight out of high school, Gilly turned her thirst for adventure to rock climbing and has since visited some of the best locations the United States has to offer. These include Rumney, NHThe Gunks, NYRed River Gorge, KYThe Obed, TNRocky Mountain National Park, COTen Sleep, WYThe Fins, IDWinslow Wall, AZIn this episode Gilly details the physical and mental demands of rock climbing.

Rae Glaser stands 5'5" tall, weighs 130 pounds, and competes in the 35-39 y/o age group. She trains out of Webster, NY and has 15 years of racing experience. With no formal athletic background, Rae entered the scene at 20 years old and has since (among many other challenges and events)....Completed 3 Ironman Triathlons (Lake Placid was the first) 3 ultra marathons (PR of 58 miles in 12 hours)Placed 11th out of 800 female runners at "Johnny's Running O' the Green" 5 mile race (35:05) Was the 2nd overall woman at the 2016 "Running with the Devil" marathon in Las VegasSet a PR of 1:40 at the Flower City half marathon and now has her sights set on the Barkley Marathon. We catch up with Rae to discuss how she has managed to stay healthy this long, and how her training has evolved through the years. Be sure to check out Rae's blog at http://triingforbalance.blogspot.com/ and check out her training updates on Strava

Rob Lippke is 5'7" tall, 170 pounds, and trains out of Syracuse NY. Competing as a natural bodybuilder, Rob's elite performance has earned him six 1st place victories, including a massive year in 2019 where he won two professional shows.2012 OCB Eastern USA - 1st place Novice2012 NYS National, 1st place Juniors2016 OCB NYS Natural, 1st place overall2019 INBA Upstate NY 1st place overall 2019 PNBA Legends Classic 1st place (PRO division!) 2019 PNBA Pro-AM Nationals 1st place In this episode Rob shares his approach to training and show prep. A member of Warzone Fitness, he and his fellow lifters can be found on instagram at https://www.instagram.com/warzonefitness/ and on youtube at https://www.youtube.com/channel/UCwCD0I3BMYLKoVZtzBSIT_Q (search "Warzone Fitness")

Casey is 5'8" tall, weighs 178 pounds, and is currently training in Sandy Creek, NY. At a powerlifting meet (while weighing 160) he once double-overhand deadlifted 520 pounds. Outside of competition he's benched 350 for 2 reps, ran a 4.52 40-yard dash, and was Alfred University's starting running back 3 years in a row. Recently he completed 2 pullups while loaded with 135 pounds. In this episode we examine Casey's methods for gaining strength and athletic ability.

Josiah is 6' tall and weighs 205 pounds, training out of New York City. Without bodybuilding, he'd likely walk around at 170-175. He took 2nd in his weight class at an OCB show in Syracuse NY and once squatted 315 for 20 reps. In this episode we discuss finding balance in diet, training, and recovery.

Ryan Lawrence is 5'9" tall and weighs 165 lbs, and lives in Union City Pennsylvania. A former collegiate swimmer, he placed 10th overall at the 2019 Geneva Mussleman 70.3 (after taking 2nd in the mini-musselman the day prior) and then placed 4th in his age group (32nd overall) at the 2019 Age Group National Championships held in Miami FL. In this episode we discuss swimming technique as well as his approach to triathlon training.

Scott's son Drew has cerebral palsy, but that hasn't stopped him or dad from competing in the sports they love. Scott is 6'3" tall, weighs 185 pounds, and Drew is 4' 9" tall weighing in at 90 pounds. The duo placed 7th out of 49 racers in the 40-45 y/o age category at the 2019 Mighty Niagra half marathon, finishing in 1:50:55. They later competed in the 2019 Marine Corps marathon finishing in 4:02:40 and captured the public's attention with a feature in Runner's World. Ambassador for the Buffalo NY chapter of Ainsley's Angels, Scott takes a moment to share his experience training for endurance sports while pushing, pulling, and towing his son Drew (who has won more medals than his dad!).

Bruce Rogers is 6'4" tall, weighs 195 lbs, and lives in Rochester NY. After a record year in 2019 with personal bests at the Chicago Marathon and Barrelman 70.3 triathlon, Bruce explains the positive impact of training with a heart rate monitor, as well as the mentality needed to break through old barriers.

John Cooling is 6'0" tall, weighs 180 pounds, and lives in Rochester NY. He competed in the 35-39 y/o age category at the 2019 Ironman Lake Placid, finishing in 13:00:34. In this episode we examine his two year journey from triathlon newbie to "Ironman."