Questions With A Coach
- Tell us a little about yourself (family, school, job):
I live in Nanuet with my wife Susan and two daughters, Abigail a sophomore at Connecticut College and Kate a sophomore at Nanuet High School. Oh yeah and Sully the other guy in the house. I graduated from SUNY Cortland with a degree in Exercise Science a long time ago. Besides coaching at Ignite, I also coach at Row House in Washington Twp, and do personal training for private clients in home and on Zoom.
- What made you decide to try to start training people and coaching CrossFit?
While training at Ignite I started to help Steve out with covering classes. Back then, Steve coached every class all day long. I was more than happy to help out and take on some of the classes for him. Hard to believe its been over 10 years.
- How did you end up at CrossFit IGNITE?
I met Steve at a CrossFit Kettlebell certification in 2008 and he told me he was opening a CrossFit not far from where I lived. He invited me to stop by once he opened up and check it out. I started to drop in on occasion and had a sip of the kool aid and became hooked. It wasn’t too long later I went and completed my first Level 1 coaching certification.
- How has CrossFit and coaching CrossFit changed your life/lifestyle?
Doing and coaching CrossFit has reinforced my fitness beliefs to be active and healthy for a better life. We all have genetics that we cannot change or alter, but taking control of our exercise and nutrition habits we can. CrossFit is a complete all around fitness philosophy to help us live a healthier life.
- As a Coach what do you feel is your specialty?
I don’t think there is any one aspect of coaching I have a speciality in. If I was to pick one aspect I think I do well, it is analyzing human movements and offering suggestions for a safer and more efficient outcome. I also enjoy finding out other activities our athletes take part in and offering suggestive exercises to assist them.
- What is your favorite Wod/movement and your least favorite Wod/movement?
This is a loaded questions. So many moves and workout you both love and hate. Most favorite movement is handstand push-ups. If I was to select one wod as a favorite it would be Diane. Deadlifts and handstand push-ups, cant go wrong with those two. Grace would be a close second. Least favorite movement is a tie between air squats and thrusters. Least favorite wod is Fran. Hands down. Makes me sick to even think about doing it.
- What were your first thoughts after your first experience/first crossfit workout?
It was in Westwood and it was a combination of rowing, pull ups, and box jumps. I did it with Vic, those of you that remember him, and I thought afterwards that I was never going to walk again. Then the feeling of euphoria hit me and I couldn’t wait to come back the next day.
- Proudest crossfit accomplishment?
Not puking after doing Fran at my first Level 1 certification.
- Tell us something we don’t know about you?
I’ve completed the New York City Marathon 3 times.
- What do you love doing outside of working out?
Golf. Golf. Golf.
- Favorite Cheat meal?
Every meal is a cheat meal. That is why I work out.
Pizza. If I could, I’d have pizza for breakfast, lunch and dinner. And dessert.
- Any advice for “newbies” /anyone looking to try CrossFit IGNITE?
You’ll never regret coming in to try Ignite. You will find a place where everyone cares about you, not just the coaches. We are a unique group of individuals with varied backgrounds and personalities, but we all love to workout together and support one another both in and out of the gym.
“The way to achieve your own success is to be willing to help somebody else get it first” – Iyanla Vanzantt
We know that getting what we want only makes us happy for a moment, and then the happiness passes until a new object of desire presents itself. Joy is a permanent aspect of our inner selves and is not separate from us at any point. We do not have to travel to find it or imagine that it resides only in the body of another. In fact, what the best teachers will do is point out that this very precious elixir is something we already possess.
So when we find ourselves on our path, not knowing which way to turn and wishing for guidance, we can turn to ourselves. We may not know the right answer rationally or intellectually, but if we simply ask, let go, and wait patiently, an answer will come. The more we practice this and trust this process, the less we will look outside ourselves for teachers and guides for we will have successfully become our own.
Day 21: Share Your Story of Mindfulness
Task 1: Morning Routine (does not have to be in this order, just do all) (45-60min)
Meditation – (15min)
Move – (5min)
Silence – Sit and do your morning minute (1min)
Journal – Set your timer and write for 10min *3 gratitude’s + anything that comes to mind* (10min)
Read – Set your timer and read anything you choose for 10 min *No blogs or social media* (10min)
Plan – Break out your mindfulness sheets or planner and set your intentions for the day. (10min)
Task 2: Tell someone about your journey over the last three weeks.
Why: Sharing your story allows you to reflect and reinforce what you’ve learned. It’s important to share the vulnerabilities—what you struggled with, and how you overcame obstacles or what you still struggle with.
We practiced vulnerability on Day 12 when we expressed gratitude toward someone we care about. Courage is how we grow mentally and emotionally. We cannot be courageous without being vulnerable. Sharing our story is the best way to lean into our vulnerability because we can regulate how much we’re willing and able to be vulnerable at a given time. While we can’t completely control how much vulnerability we expose ourselves to, this is the best way to start.
Congratulations! In just three short weeks you’ve applied the foundational principles of proactive mental health and started a ripple of positivism in your world.
You have no idea how powerful you are. Hopefully by embarking on this challenge you’ve realized how much you can improve yourself in just three weeks.
Imagine how much you can achieve if you continue to be brave and push yourself outside your comfort zone for the rest of the year and beyond!
If you loved this challenge and want to continue your morning routine, below are some resources that can help you.