Saturday, June 29, 2013

Adaptive Fitness Video with Spinal Cord Injury client

Hey Team,

Wanted to share a video of a training session that has been focusing on High volume leg training.

We have been working on leg strength and balance for walking, but I have recently been pushing this client with increased volume of specific exercises.

My goal is to stimulate his nervous system by stressing him physically:  his leg strength, breathing, cardio endurance as well as muscular endurance and Mentally: forcing him to work outside his comfort zone

Rest breaks are taken as needed, but no longer than 60 seconds.

This client has made tremendous gains, and continues to do so.

Check out the video here:

Let me know what you think.


Monday, June 24, 2013

Adaptive fitness -Recovering from Disability

Hey Team,

Just wanted to share a link to an article I recently wrote for Jacques Delorme and his website

Jacques focuses on youth training and nutrition, he has an impressive bio and great info on his site check it out and also check out the recent article that I wrote for him:
Adaptive Fitness-Recovering from Disability here--->

That's all for now

Keep Fighting, Never Give Up!


Tuesday, June 18, 2013

10 best workout songs to keep you pumped and motivated during your workout

Hey Team,

I've been working on this list for awhile.

I know that personally music is a huge motivating factor for me when I'm working out, so I thought I would compile a list of my top ten workout songs.

Now... some of the lyrics are explicit, so I'm giving you all a heads up, but the beats and intensity of the songs are what get me pumped not the actual lyrics.

one other point I would like to make is that I was raised in NYC where we live and breathe hip hop

so with that being said here are my top ten workout songs.....

10: Queen- We will Rock you

9: Snoop Dog- Pump Pump

8: Europe-Final Countdown

7: Onyx- Slam
6: Drowning Pool-Let the bodies hit the floor


5: Survivor-Eye of the Tiger

4:  Rocky- Gonna fly now

3: System of a down-Byob

2: Fort Minor-Remember the name
1: Eminem- Til I collapse

I would like to also add some honorable mentions though they did not make my list I still use them to keep me pumped for my workouts:
Ice Cube-Pushing Weight
Ice Cube/Dr. Dre- Natural born Killaz
Papa Roach-Last Resort
More for when your sitting in traffic, but Ludacris- Move....get out the way
Agree or disagree?, feel I left a song off the list that should be? let me know about it.

Wednesday, June 12, 2013

Stay tuned......

Hey Team,

Just wanted to let everyone know that I'm working on a couple of things that I think you all will enjoy.

1. I'm currently working on an e-book that I hope to have out within the next 6 months.  In it will be inspiring motivational stories similar to some of my most recent posts, but it will also have some information on some brutal adaptive fitness routines and how to modify them for any level.

2. I have a pretty cool post I'm working on and would love some insight from everyone once it's up as to whether they agree of disagree with this list.

So, keep an eye out should be posting soon.

-el capitan de team Never Give up!


Monday, June 3, 2013

Fitocracy, Myfitnesspal and other fitness tracking websites.....

Happy Monday everyone,

Recently a patient of mine who is recovering from a knee and ankle injury said to me "I wish I would have known what stretches to do to prevent this injury, especially now that I see how much they help"

This made me think about so many people who want to begin exercising and eating right, but just don't know where to start.

The Internet is flooded with information and I'm sure this can be extremely overwhelming for someone who is new to exercise and wants to eat better.

My first recommendation would be to invest in yourself and your health and look into setting up an appointment with a qualified personal trainer for an assessment and a handful of follow up sessions. This is a great way to get an idea of your current level of fitness so that you can have a base line to measure your future progress as well as to learn an appropriate exercise routine to get you going.

You can always check back in after your initial sessions for a re-assessment and updated routine.

My second recommendation would be to do some research according to your goals, be it weight loss, increased strength, or overall conditioning for an upcoming event. Find a routine for your level specific to your goals, stick with it, and begin tracking each session, do the same with your nutrition.

You would be surprised how much this helps.

There are also so many websites out now that are geared towards fitness and nutrition and are very easy and fun to use.

My favorite to date has been fitocracy, tracking my fitness and leveling up as if I was in a video game (takes me back to Super Mario Bros).

Take a look at some of these to see which one you like, and then register and begin tracking your fitness and nutrition.

My Fitness Pal

Map My Fitness


Spark People

Daily Burn



Remember consistency is key, I promise you if you stick with it you will see results!

That's all for now,

Keep fighting and Never Give Up!