GET News: January 2016

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Check out the Gunning Elite Training Monthly Newsletter to see what’s new, helpful tips, reminders, and more!

What’s happening – Team Updates

GET Smarter: Mark your calendars and sign up for this winter’s GET Smarter sessions, offered from 8-9am on select Saturdays. All sessions are FREE to members, $15 for future members.

GET Members…To sign up/attend for FREE, simply “cash out” for a GET Smarter session on Mindbody –> then sign up for the session you’d like to attend. Questions? Ask Casey.

Reoccurring Auto-Pay Packages: As of January 1, all GET Fit packages will only be offered online on a reoccurring/auto pay schedule. (Including: GET Fit Individual, GET Fit Together, and GET Fit Military Discount) Why Auto Pay? No more remembering when to renew your package AND now you can sign up beyond the end date of your current month package!

TO SIGN UP FOR A REOCCURRING PACKAGE…

  1. Sign in to your Mindbody account on a PC/Mac (not a phone or tablet) –> 2. Click the “Online Store” tab –> 3. Click on “Contracts” –> 4. Carefully select which package you are purchasing and follow the prompts to complete the purchase.

Note: Your credit card on file will be charged each month (12 occurrences) on the same date which is based on the date you first purchase it on. If you need to put your account on hold or cancel at any time – we just ask that you give us (at minimum) 1 week notice to change your account appropriately. Other Questions? Ask Casey.

Strength in Action

shoulder posture video Watch this video to learn more about three exercises that we do to improve shoulder health and posture.

 

 

 

Lacey Lacey…GET’n after it with some weighted pushups – keeping full range with the added weight for multiple reps. Remember – any movement (regardless of how simple) can be progressed. Challenge yourself!

 

 

GET to Know – Caitlyn Drumm

CaitlynHow did I GET into this? I started GET about 7 months ago after our neighbor introduced Mike and I to Matt and Casey. It was growing harder to stay self-motivated and get to the gym every day, so we decided to try out small-group fitness with a range of training. We had no idea how much we would love the small-group approach!

You might not know…that I was in an all-female A Cappella group, while attending SUNY Albany, called Serendipity, and I rowed crew all four years of high school as well as after college for the Albany Rowing Center.

Where am I from? I was born in Baldwinsville, a suburb outside of Syracuse, NY where most of my family still lives. I have one older brother who resides in Buffalo, NY. As of now, I love the Capital District/Adirondacks region and plan to be here for a while!

What do I do for fun? Hmm…Cooking, baking, drinking wine, watching movies, and hanging out with our dog just about sums it up!

My Favorite Exercise…I just can’t get enough sled pushes! I used to dread them when I’d see the orange cones set up in the parking lot, but I have grown to love them.

My favorite thing about GET…is the strong sense of family that surrounds it. A family that pushes each other to reach their highest potential every day. The dedication of Matt, Casey, and the whole GET team is something that I admire and that keeps me coming back!

Fueling Your Fitness:

Good reads on fitness and nutrition.

18 Habits That Can Make You FatLIVE STRONG, Katherine Brooking

A fitness-focused New Year’s resolution that’s worth makingPrecision Nutrition, John Berardi

Recipe/Meal Ideas

5-Minute Avocado Chicken Lettuce Wraps

Easiest Way to Cook Butternut Squash (Or Acorn Squash, or Sweet Potatoes, etc.)
**Hate cutting squash in ½? Save yourself a trip to the ER by reading this article!**

 

GET News: December 2015

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Check out the Gunning Elite Training Monthly Newsletter to see what’s new with the team, plus… GET helpful tips, reminders, and more!

What’s happening – Team Updates

GET Smarter: Check out the winter GET Smarter schedule here and mark your calendar! GET Smarter sessions will be offered from 8-9am on select Saturdays. All sessions are FREE to members. Future members are $15.

Annual Holiday GET Together: Join your fellow teammates to celebrate the holidays at Nové Italian Restaurant (Wilton) on Saturday, December 19 at 7pm. ($25pp, cash bar available. Sign-ups and $ due no later than 12/11.) A festive gift exchange will take place if you’d like to partake. Rules: Gift value should be $15-$20. Your gift must start with a “G” “E” or “T”…example/ ‘Golf balls’ OR ‘Eucalyptus scrub’ OR ‘T-shirt’

**Bonus Opportunity** If your gift has 2 or all 3 letters in the name/description.

Strength in Action

Turkey Trot 2015On Thanksgiving morning, the GET team + family and friends gathered to run the 14th Annual Christopher Dailey 5K Turkey Trot in downtown Saratoga.

Did you run? Click here to see your results.

Ruksgiving 2015

Toga’s first “Rucksgiving” was held on Sat, Nov 28! 20+ people (GET Team and more) came out with their bags filled with canned goods, ready to help fill the First Baptist Church food pantry. Thanks to our local OCR/GET Team Member, Chris Perrone, for bringing this global OCR effort to Ballston Spa!

The Kettlebell Swing

The kettlebell swing is a low-risk exercise that simultaneously torches fat, builds strength, and improves cardiovascular fitness. Watch this video to learn how to perform the movement, how to avoid injury, and why you should incorporate this movement into your workout if you aren’t already.

GET to Know – Richard Romano

richardHow did I GET into this?… I first started training with Matt one-on-one about four-and-a-half years ago, pretty much by accident (I had joined High Rock Sports & Fitness really just to use the treadmill a few times a week and things snowballed from there). It has been great to see the GET team grow into such a supportive family.

You might not—in fact, probably don’t—know… I have been a professional writer for (zoinks!) 20 years and have written or co-written almost a dozen books, mostly on either graphics hardware and software or various aspects of the printing industry. Gripping page-turners, they are. I also write for a number of trade publications. I sometimes end up in The Saratogian as I am one of several alternating writers of the “Film Forum Buzz” column (I have been a Saratoga Film Forum board member for longer than I can recall). I have also had a stage play produced, and three others given staged readings, in the dramatic mecca of Johnstown, N.Y. (You know what they say: first Johnstown, then Broadway.)

Essentially, I am a delivery system for words.

Where I am from (a small planet located somewhere in the vicinity of Betelgeuse?) I have had a rather nomadic trajectory which runs like this: Born in Brooklyn (in 1967, 28 days after Pink Floyd released their first album), raised near Boston, schooled in Syracuse, lived/worked in NYC for nearly a decade, spent three years in LA (most of it stuck in traffic), and finally ended up in Saratoga in Fall 2000, where I hope to stay until well into my dotage (which should be along any day now).

What do I do for fun?… Fun…I’ve heard of that. Um, well, going to Syracuse for football, basketball, and lacrosse games (although whether that’s “fun” or “soul crushing” is often a matter of debate), seeing live music (best show ever was The Hold Steady at the Iron Horse in Northampton, Mass., in 2010, second only perhaps to Pink Floyd at the Carrier Dome in 1987), movies (the older the better), books (favorite author Charles Dickens and/or Douglas Adams, favorite contemporary author Haruki Murakami and/or Christopher Moore), and (most) every year I compete in the American Crossword Puzzle Tournament. And, of course, just hanging out with friends. I may try snowshoeing this winter, which I have been saying for about a decade now.

My favorite thing about GET… That it exists! Specifically, that it is an environment conducive to not only achieving whatever fitness goals I may have (and I’m still finding new ones), but doing so in a setting that’s not hyper-competitive, but still pushes me. Oh, and the dogs.

Fueling Your Fitness: Good reads on fitness and nutrition.

What you don’t know about willpower: Why popular ideas about determination and drive are all wrong. – PRECISION NUTRITION, Krista Scott-Dixon

The 5 Most Common Deadlift Mistakes – TNATION, Tony Gentilcore

Where Fitness Professionals Go Wrong When Training Women – Tony Gentilcore

Prevent Winter Colds with Immune-Boosting Foods – ACTIVE, Gavin Edley

Recipe/Meal Ideas

Rosemary Turkey Breast (crockpot recipe)

Lentils with Wine-Glazed Winter Vegetables

GET Smarter – Winter 2015/2016

Join any of the GET Smarter sessions coming up this winter to learn about what you’re do (or not doing) in the gym! FREE to GET Team Members with active membership, $15 for future GET Team Members.

 

FUELING YOUR FITNESS: This session will review WHAT habits enable us to successfully manage nutrition, and HOW to improve overall nutrition for better health and wellness. PLUS, we’ll talk about how to set yourself up for success, mentally and physically. January 16

 

SQUAT: The squat has been labeled ‘The King of Exercises’ – and for good reason. In this session we will review the basics of the movement pattern, and help you determine which squat is best for you. Plus – we will do a deep dive on the back squat… the proper set up, execution, and safe spotting techniques. January 23

 

DEADLIFT: Although simple in nature, this exercise can be very dangerous if performed incorrectly. We will discuss the benefits of this movement, as well as proper set up and execution. February 6

 

BENCH PRESS: Like other strength movements, set up and body positioning is key to success. It is important to understand the best body position and set up for you! Plus, we will touch on Power Lifting as a competitive sport. What the sport can offer you, upcoming competitions, what you can expect to see/experience, and more. February 13

 

KETTLE BELL SWING: The kettlebell swing is a low-risk exercise that simultaneously torches fat, builds strength, and improves cardiovascular fitness. Join us to review the key components of the kettlebell swing. March 5

 

CORE: Are you a fan of core work? Regardless, do you really know what it is? What it isn’t? In this session, we will debunk core misconceptions, help you define what it means to have a strong core, and give you tips to maximize your time spent on “core exercises.” March 12

 

**BONUS **  Topic TBA March 19

 

 

Commandments for Success

 

I always tell people that fitness and working out has so much carryover in life than just the physical aspect of looking and feeling better. Sure, you will increase your strength and change your body composition if you diet properly which will probably make you feel better about yourself but the benefits that it has outside the gym (such as performing better at your job or improving relationships) far exceed what I think most people look for when starting a fitness program/journey. I believe passionately that fitness improves all areas of your life because I experienced it firsthand.

I was not in a good place in my life when I started working out regularly. It took time, but it was amazing how everything started to transform. Even though it didn’t happen overnight, it opened up many opportunities for me. I started a career in fitness, which ultimately allowed me to meet my wife and now we have a beautiful 7-month-old daughter. Fitness gave me a purpose, and the foundation on which to share my passion. Not to get all wishy washy but you get my point…When you emulate positive thoughts and vibes, positive things happen. It’s inevitable.

I put together this list of “commandments” to follow and abide by, not for the sake of looking better but also improving all areas of your life. Life is short! Live it up!!!

 

  1. Train consistently

This is probably the most important out of all the commandments to ensure success. You need to understand that fitness is a lifelong achievement and the people that consistently train week in and week out will experience the best results over time.

Success in fitness and health has to be maintained so your plan needs to revolve around something that you can consistently maintain over the years. Understand what will work for your lifestyle so that you don’t get burnt out in the process. It is much better to train 2X a week for a whole year than 5-6X a week for a couple months then get burnt out. Real success starts with being consistent all the time.

 

  1. Balance between training HARD and training SMART

There is no question that we all need and should train hard. However, we need to be smart in the process. The new mantra in the strength and conditioning world is “train smarter, not harder” which sort of attacks this whole CrossFit craze that came about over the past decade. I agree to an extent, but I also feel that people take this “train smarter” concept too far and end up missing out on the bigger picture…”hard work pays off.” Hard work does pay off but we also shouldn’t get injured in the process. To ensure that you can work hard AND stay healthy, hold yourself accountable to the movement standards. Be consistent with performing movements properly. Never compromise form to add a few more lbs or get a few more reps. Work as hard as you want as long you maintain good form. Work smarter by finding a balance between these two ideas.

 

  1. Master the compound movements

The compound movements (Squat, Deadlift, Bench Press, ) are the foundation of a successful strength and conditioning program. There are different variations for each of these movements based on an athletes’ abilities and limitations…which is why it is important to have a coach determine what exercise best suits you in the long run. No one is completely perfect at any of these movements and we can all work on becoming more efficient when performing these movements. I always say that you should master a movement before you focus solely on getting stronger. Trust me, you will still get stronger working on the lifts. Don’t jump up in weight if you can’t maintain the same integrity of the lift. Again, hold yourself accountable.

 

  1. Warm-up properly

I can’t stress this one enough.

First off, warm-ups SHOULDN’T take a whole hour. It SHOULD be just enough to get the blood flowing and the muscles and joints prepared for the work ahead. Warming up should consist of some self myofascial release (AKA Foam Rolling or soft tissue work), then some basic joint-by-joint mobility work. As you learn your body and certain mobility issues, then you can focus a little more on your weaknesses so that they improve over time.

One of my favorite warmup is the Turkish Get Up because there is so much going on with that movement if performed properly. You can check it out here: Turkish Get Up Video

 

  1. Being smart the other 23 hours out of the day

You can’t out train a crappy diet.

Nutrition is probably one of the biggest issues people have when starting up a program. You need to understand how many calories you should be taking in as well as getting the correct blend of macronutrients (proteins, carbs, and fats). I believe in living a little, so I don’t think that you have to be perfect all of the time. Depending on what your goals are though, you need to look at how often you can step outside the box. Form positive eating habits and you are one step closer to success.

The last two things that I will put into this category are SLEEP and STRESS. Everyone is different with their sleep schedules but if you are not getting enough sleep, it can effect your fitness progress and the hard work you’re putting in at the gym. Aim to get 7-8 hours of sleep a night and try to be consistent with that. Stress is another one we could all do without and something that can hinder your workout and fitness progress. Analyze your life choices and habits. Life is too short to stress about everything and I know it is easier said than done. Read a book, talk to someone, go for a walk, play with your kids/pets, or get your workout in – these are all ways to combat stress.

 

– Matt

GET News: November 2015

GET news Picture1

Welcome to the Gunning Elite Training Monthly Newsletter! Look for a new edition each month, highlighting what’s new, helpful tips, reminders, and more.

What’s Happening – Team Updates

This Saturday: Don’t miss the GET Pot Luck this Saturday. GET team members, Lacey Di Nardo and Danielle Rigney have partnered up to GET the team together! 10/7 at 4pm, Lacey’s house. See Casey, Lacey or Danielle for more info.

GET Smarter: It’s back! GET Smarter sessions will be offered over the next few months on select Saturdays from 8-9am. Look for the schedule to be posted to Facebook and the website soon! All sessions are FREE to members.

Note: Saturday’s schedule has changed for the winter. 9am – Adult Session, 10am – Accelerate

Holiday GET Together: Join your fellow teammates to celebrate the holidays at Nové Italian Restaurant (Wilton) oappareln Saturday, December 19 at 7pm. ($25pp, cash bar) A festive gift exchange will take place. Further details to follow.

Apparel: NEW GET apparel will be arriving soon!
T-shirts $20, Hoodies $40 – grab your size quickly before their gone! (Pictured to right.)

Reminder: GET will be closed November 16 – 21, returning to our normal schedule on Monday, November 23. All active packages will be extended by 1 week.

Strength in Action

aspen

Need a good goal to GET you through the winter?
Join the GET team at the next powerlifting competition! See Matt or Casey for more information.

 

Left: GET Team Member, Aspen Forman deadlifts
315 lbs. – a personal best – in her 3rd and final attempt at the October 24 RPS meet.

 

Matt TGU

 

The Turkish Get-Up…
The best ‘bang-for-your-buck’ movement. Strength. Mobility. Stability. It requires it all!

Click here to watch Matt break down this dynamic movement into 6 easy steps.

 

 

GET to Know – Josée St.-Pierre

JoseeHi there! I’m Josée and I’m the token Canadian on the GET Team.

You might not know… I’ve lived all over but settled here four years ago with my family. I’m an electrical engineer and a teacher (math/science) by trade but a baker by passion. Hence my need to go to the gym every day!

I also like to… I love to do all sorts of word/math games. And I’m always up for trivia. (It’s the geek/nerd in me.) Call me up anytime to play! Seriously.

My favorite thing about GET… I’m so glad Rachael told me about GET! I love the 5:30 am class. Well, not the 5:30 part, but certainly the people.

Fueling Your Fitness: Good reads on fitness and nutrition.

The Secret to a Bigger Bench Press – TNATION, Tony Bonvechio

The Best Calorie Control Guide – PRECISION NUTRITION, Brian St. Pierre

18 Seriously Helpful Tips for Healthy Weight Loss – HUFFPOST HEALTHY LIVING, Berkeley Wellness

8 Ways to Stay Motivated During the Holidays – MEN’S FITNESS , Jeremy Duvall, M.S., CPT

Recipe/Meal Ideas

Keen-WHAT? + Creative ways to eat more Quinoa

31 Healthy and Portable High-Protein Snacks

Southwestern Stuffed Bell Peppers