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M3 Personal Training

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M3 Personal Training

M3 Personal Training combines Strength and Conditioning with a unique style of expressive physical movement. M3 stands for Movement, Mobility, and Meals.

Former Boston Red Sox Strength and Conditioning Coach trying spread health through exercise training and nutrition.

07/06/2018

MOVEMENT
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Floor Flow
The flow sequence that M3 coach has demonstrated for us is one of the beginner sequences we teach to our clients. The 3 movements you see start with a resting squat position
1)Lateral Floor Sweep
2)Dragon Step Spin
3)Monkey Hop
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There is a certain place for locomotive patterns in our training philosophy. These types of movements encourage mobility, softness, core strength, conditioning as well as creativity. We recommend getting your hands to touch the floor on a daily basis. There are endless possibilities within locomotive floor flow that we utilize within our movement training. Step one is to isolate each movement, then integrate them all together to make them look as effortless as the does.

07/05/2018

MEALS
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WHEATGRASS SHOTS
Fourth of July was a celebration of our countries independence. Unfortunately this celebration is usually not a time to focus on our health and training progress. A good "reset button" for detoxification the day after one of these celebrations, is Wheat grass.
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Here's some of Wheatgrass' impressive benefits:
-"Wheatgrass juice contains up to 70% chlorophyll, which is an important blood builder. The chlorophyll molecules closely resemble that of the hemin molecule, the pigment which combines with protein to form hemoglobin. The major difference is the chlorophyll molecule contains magnesium as it’s central atom, and the hemin molecule contains iron. The molecular structure of these two substances is almost identical in all other respects."
-"Chlorophyll contains enzymes and super- oxide dismutase, a copper-containing protein found in mature red blood cells. This enzyme decomposes superoxide radicals in the body into a more manageable form, thereby helping to slow down the aging process."
-"Chlorophyll is antibacterial and can be used inside and outside the body as a natural healer. The United States Army exposed guinea pigs to lethal doses of radiation. The guinea pigs fed chlorophyll-rich vegetables such as cabbage and broccoli had half the mortality rate as those fed a non-chlorophyll diet."
-"Wheatgrass juice is a superior detoxification agent compared to carrot juice and other fruits and vegetables."
Check out other impressive facts about Wheat grass here!: http://thechalkboardmag.com/50-reasons-to-drink-wheatgrass-everyday
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Wheatgrass is a superfood that can be grown in your front yard, like I have done here. The two pictures are 7 days apart. The wheatgrass shots should be taken with 1 tablespoon of coconut oil to ensure the fat soluble vitamins (vitamins that can't be digested without fat) become absorbed. The M3 Method teaches these lifestyle modification protocols to ensure long term client progress.

07/04/2018

MOBILITY
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Monkey Bars
Developing strength in the straight arm overhead position is an essential component of our program. Hanging is one of those straight arm strength components. In this exercise we see Nick working on his weight transfer from each hand, his eventual goal to be able to transfer his hand to the next handle. In order to do that Nick needs to be capable of hanging in space on one arm for a short period of time.
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This is a underrated drill for developing grip strength lengthening Nicks spine to combat his kyphotic posture and open up his shoulders. Children have made this exercise easy, Nick is practicing and failing, as he tries to complete a task which was once easy for him.

06/29/2018

MOBILITY
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Pancake Stretch
The pancake stretch is a flexibility exercise that targets the lower back, middle and back of the hips. Our goal is to develop strength and flexibility in this pose to eventually get our torso to the ground with our hips out to the side . In order to do that we use a few different techniques.
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The first technique seen is what we refer to as ARC stretching. Muscles function in certain arcs of motion, in order to complete a full stretch of this muscle, a sweeping motion should be completed as it will complement the end goal of getting the torso out in front.
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The second technique we are utilizing is Height Manipulation. By elevating the hips, the legs are at a lower elevation, we are then able to reach a greater stretch of the torso and hips as this is the easiest progression. Our progressions are to get the legs even with the hip height.
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The third technique we use is a Static Active Reach and Hold. This stretch is completed by holding the middle pancake position. Robby is finding a 7 out of 10 on the stretch pain scale, and his goal is to Inhale deeply 3 seconds and Exhale 5 seconds. On every Exhale the 7 out of 10 should turn into a 6 out of 10. He should then actively pull him self further into the stretch by squeezing his stomach and quads, finding his new 7 out of 10.

06/28/2018

MEALS
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M3 Bulletproof Coffee
At M3 we love to take ideas and improve on them. Coffee is a staple in many people's daily routine. We have no problem with it as long as you use it as a tool and not a crutch! Coffee provides us with energy and appetite suppression. We want to take advantage of both!
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This type of coffee is blended with many high fat foods that stimulate the production of ketones in your brain. This will aid in the production of sustained energy during your 4 hour fasting period after you wake in the morning.
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Ideally we like to use coffee as a stimulant to enhance our movement practice, doing some sort of activity after you have your coffee is encouraged, walking, running, yoga, weight lifting and movement are are all encouraged to do after your morning brew.
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The M3 method states you should consume 3 glasses of filtered or distilled water upon waking, then you blend the following ingredients to create your M3 Bulletproof Coffee:

Coconut oil/Mct Oil
Cacao butter
Cacao powder
Maca powder
H**p seeds
Blue green algae powder
Mushroom energy Blend
Cinnamon
Nutmeg
Sea Salt
Brewed Organic Coffee

Optional (non vegan)
Ghee Butter/ grass fed Butter

Blend, pour over Ice, enjoy in a Glass jar.

@ South Huntington, New York

06/26/2018

MOVEMENT
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JUMPING
There are two main types of jumping. Vertical jumping (think box jumps) and Horizontal jumping (shown in the video). There are plenty of variations of these types of jumps, but what is unique about jumping is that is a full body power exercise, commonly referred to as a plyometric exercise.
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Plyometrics are used to develop power within muscle (power=work/time) how quickly can Robby exert his maximum force to accelerate his body forward. Plyometrics are great for the development of fast twitch type 2 muscle fibers which are able to produce more force, store more glucose, and are larger in diameter than slow twitch type 1 muscle fiber.
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You're body contains the ability to be elastic and powerful. These characteristics are typically lost as we age and are a direct correlation to how well we move our body.
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In this exercise Robby completes all jumps going up an incline hill, which increases the overall difficulty of the exercise, but also decreases the landing impact on his joints.

06/19/2018

MEALS
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Birthday 🎉 Pie
Yesterday I turned 25 years old. I celebrated by concocting a 3 layer chocolate mousse pie. Naturally I shared this pie with clients to showcase how you can put natural ingredients together and come up with delicious Meals.
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This pies base was the crust.
Ingredients

Walnuts
Cashews
H**p seeds
Goji Berries
Coconut oil
Dates
Sea salt
Cinnamon
Nutmeg

The pies First layer was the Raw chocolate layer
Ingredients:
Raw Cacao
Raw Cacao Butter
Raw Honey
Sea Salt

The pies Second layer was Peanut butter filling

Ingredients

Stone ground Peanuts

The pies final layer was Chocolate Mousse

Ingredients

Avocados
Raw Cacao
Walnuts
Brazil nuts
Raw Honey
Sea Salt
Coconut oil

Topped with Strawberries and Coconut Butter
🍓🥑🍫🥜🌰

@ Huntington, New York

Address

Suffolk County, NY

Telephone

+16313881445

Website

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