Primal Revival

Organ Meat Pie... BOOM. Liver, heart, kidney, ground beef, eggs, salt, pepper, garlic, beef tallow. This might be my new favorite way to consume organ meats. ... Quiche anyone? @carnivoremd #carnivorediet #animalbased #nosetotail #organmeat #nutrientdense #castironskillet #castironcooking

First time doing Handstand Pushups in a year. 3 fairly easy sets of 5. Will be throwing these in after my handstand practice 1-2x a week. ... #handstandpractice #handstandpushups #hspu #calisthenics #calisthenicsworkout #getstrong

ATTENTION!!!! I just had a SUPER last minute drop out of this wave of The Amazing 12 EXPRESS! Kind of a bummer, but that means that there is now 1 spot open at 5 pm!!!... So if you are looking to destroy your #Quarantine15, or your #Quarantine20 once and for all, here is your chance!!! The class is Monday, Wednesday, and Friday at 5 pm. In and out in 45 minutes! We finish the Friday before Memorial Day. Just in time to feel amazing At the beach! You will exit this program a stronger, leaner, more athletic, and much healthier version of yourself. If this sounds up your alley, drop a comment or message me ASAP. Program officially starts on Monday! #physiquetransformations #strengthtraining #getstrong #summerbody #fatloss

Happy Sunday! I've been putting energy into gratitude for the past week or so. I have been reading about and/or been told by mentors to write a gratitude journal for years now. ... But for some reason I have always fought it. And because I fought it, I knew that it was something that I would get tremendous benefit from. And yet I still fought it. But not anymore! 5 days in and I already feel a difference. Which, of course, gets me annoyed at myself for not doing this sooner. Regardless, I'm going to put down some of the things that I'm grateful for right here. A little accountability is a good thing. 1)I am grateful for where I live. - I'm a 10 minute walk from Patchogue Town and all that it has. - 10-20 min away from any number of beaches. - I'm an hour from the city. So I can visit, but don't have to deal with living in the city. - I'm 2-3 hours from some amazing upstate hikes. (yes, I wish they were closer but you can't have everything, right?) The older I get the more I appreciate Long Island. Yes, it is expensive. But we have everything here. 2)I am grateful for loving my career so much. I still haven't gotten anywhere close to where I want to get financially, but I will definitely get there because I will never lose my passion for strength and movement training. 3) I am grateful for my parents for being so supportive of me while I've chased my dreams. I have sacrificed financial security for my passion time and time again, much to my parents dismay. But at the end of the day, they are proud that I am so invested in what I do for a living, and they have faith in me when my own faith gets shaken a bit. There are far more things that I am currently feeling grateful for, but I will save them for next week. If you have practiced Gratitude in the past, or currently do, what are YOU grateful for? If you have never tried before, give it a shot. I know it sounds hokey, but I swear it works. If it can help me, it can help anyone. #gratitude #gratitudeattitude #gratitudepractice #workinprogress #illgetitoneday

Hello there! Are you looking to destroy the #quarantine15 once and for all?!?! Well look no further! We still have 2 spots left in our Amazing 12 Express program! What is the Amazing 12 Express, you ask?... It is a program specifically designed to give you world class results in record time, and it is intended for people on the go! Are you having a hard time getting 4-5 days of training in a week? Are your responsibilities getting in the way? Oh, I get it. That's what is so great about this program. 3 days a week. 35 minutes per session. That's it! Add to that full nutrition guidelines and support, and you are getting world class results in 1 hour and 45 minutes a week!!! Now, this is not some random bootcamp program designed to just make you sweaty. This is a full strength program designed by one of the worlds top programming brains! The A12 Express will make you stronger, fitter, and leaner, all at the same time! Getting results from your training is no mystery to the real professionals. It involves progressive strength training, and a diet designed to work synergistically with your training. And for all you sweat junkies out there, don't worry, you will get plenty sweaty as well. But you will walk out of these sessions feeling stronger than when you walked in the door. We currently have one slot left at 12 pm, and one slot at 6 pm. Monday, Wednesday, Friday. First day of the program is March 1st. Are you in, or what?!? Comment below or PM me if this interestests you! Yours in Strength, Tristan the Nerdy Caveman See more

Quick little Sunday morning hike with Anthony Ferrandino. This time we added a 30 lb ruck sack and a 30 lb chain to drag. We alternated 20 min intervals between rucking and dragging. ... Adding weight on or behind you is a great way to prepare for challenging hikes, on less challenging terrain. The ultimate goal is to increase our hiking specific strength and conditioning, so the harder hikes aren’t so grueling, and we aren’t so beat up the next day. #hikingadventures #hiking #hikingwithdogs

Boom. New favorite way to eat beef heart! Beef heart stew! Made with homemade beef bone broth, and gravy thickened with beef tallow. ... Organ meat is THE MOST nutrient dense food on the planet. And it’s something that we have gotten away from. Luckily, because no one wants to eat organs anymore (heart, liver, kidney), grass fed/grass finished organ meat is relatively cheap. Then, it’s just a bit of a learning process to learn how to cook each organ in a way that you enjoy. This was a winner. #nosetotail #eatthewholeanimal #carnivorediet #carnivore #primaldiet #ancestraldiet

Hey. I’m Tristan, your certified Amazing 12 Coach, and I’m proud to offer you the opportunity to take part in one of A12’s World renowned body transformation p...rograms. I only have 4 spots available on my next 12 week wave of the Amazing 12 Express! If you want to be considered you’ll need to Be willing to invest in yourself Bring a positive attitude Be fully committed Be highly motivated to achieve your best possible result in 12 weeks Be willing to invest the energy required to learn technical excellence in the exercises involved. Have the courage to meet ‘the real you’, for potentially the first time, at the end of 12 weeks. Amazing 12 programs safely and comfortably perpetuate gains in strength, hypertrophy, fat loss, and cardiovascular conditioning simultaneously, and at levels never before thought possible drug free. We’ve created almost 10,000 jaw dropping physical transformations with men and women, of all ages, shapes, sizes and genetics, and are regarded as the world’s number 1 body transformation program. I’m excited to be bringing this amazing program to FitLife East Islip! The next program will be launching on March 1st, and we only have a few spots left! Monday, Wednesday, Friday/Saturday - 12 pm - 1 spot left! Monday, Wednesday, Friday - 5 pm - Sold Out! Monday, Wednesday, Friday - 6 pm - 3 spots left! If this sounds like something that you would like to accomplish, and you feel like you meet the above requirements, comment below, or send me a PM!

BACK PAINNot Again Tell me if you have heard this one before. Friend: "Man, I tweaked my back again yesterday."... - You: "Damn, that sucks bro, how’d you do that?" - Friend: "I don't freaking know, I just bent over to pick up my phone, and BAM! Back is out again!" - You: "Man, I hate when that crap happens. That happened to me a few months ago. I was on my back for a few days." - Friend: "Yeah, I've been popping Motrin like candy. I'm hoping to be back on my feet soon." So, have you played one of the roles in this conversation at some point? If you are over 30, chances are you have. Back pain seems to be an epidemic these days. Why do you think that is? Do you think the phone was too heavy? Doubtful. There are many contributors to this all too common problem. 1 - Poor movement quality from sitting too much. 2 - Weak or dysfunctional core from... sitting too much. 3 - Poor breathing mechanics. WTF? Yep, aside from helping you breathe, your diaphragm also stabilizes your hips and your spine. (this will be a future post) 4 - Lack of glute function, also from.... sitting too much. (or skipping leg day, ) 5 - Having a big belly. When you put 10, 20, 30 lbs or more on your belly, it hyper extends your lower back making it prone to pain and/or injury. This is a short list, and there are certainly more reasons for this outcome. Here are a couple of solutions that will help avoid this situation. 1 - Lose that belly through proper training and nutrition. 2 - Put some energy into moving more and sitting less 3 - Spend some time breathing into your belly, instead of your chest. (bonus, there are a ton of other benefits to this as well) 4 - Wake DAT ASS up! There are a ton of drills to improve glute activation. 5 - Be more cognizant of how you are picking things up off of the floor. Number 5 is pictured above. Most injuries to the low back come from flexion and rotation. That’s fancy talk for rounding your spine and reaching to either one side or the other. Understand, though, that flexion and rotation aren't bad per se, but too much of them is. Especially in the presence of poor core and glute activation. You might be able to do it 1000 times without injury, then, on the 1001st time, BAM, there goes your weekend again. If you are curious if you are making this injurious mistake when you pick things up off of the floor, try doing it in front of a mirror. Do you look more like the picture on the left or the right? Now, if you can't get down to the floor with a flat lower back, that means that you are too tight in your hamstrings, which is a symptom of poor core and glute activation. (chances are your breathing is off as well) To those of you who DON'T skip leg day, you will recognize the picture on the right as a "Hip Hinge," or a deadlift. Well, a properly performed one, that is. (not too common in most gyms.) If you have had this experience in the past, drop a comment! What caused your particular incident? And, if you would like some help relieving back pain, and/or preventing future incidents, reach out. I can, and would love to help. The quality of your life is directly related to how well you move. MOVE BETTER, GET STRONGER, BE AWESOME!

Just because something is simple doesn’t mean it’s easy. Think about it. If you want to learn to learn German, for instance, there’s a simple way to do it: Just... enroll in a course and practice vocabulary, right? That’s simple. But is it easy? Probably nein. It takes steady attendance, concentration, homework, and commitment over time before you’re ready to fly solo in Berlin. It’s the same way with achieving your perfect body. It’s not that complicated: Eat right, exercise, follow the patterns to get the results you want. But it’s the discipline, motivation, and consistent work that keeps most of us from getting there. There’s no solution that’s both simple and easy. Actually, let go of the expectation that it’s going to be easy. And JUST SAY NO to anything or anyone who promises it will be. So, before you set off in pursuit of your ideal physique, visualize what is necessary to get you there. Do you truly see yourself doing what it takes, for as long as it takes? If so, then go for it, and good luck. But if not, remember it’s OK to consider how much time and effort you’re willing to put into something, and then decide to pursue progress over perfection. That’s probably a healthier goal for most of us, anyway, to make it really simple.

Proper preparation for your training is important! I often see people warm up for their strength training with a 5-10 minutes on a cardio machine. While ...this may technically warm you up, it is doing nothing for your joint range of motion. If you are going to the gym on your way home from work, after sitting at a desk for 8ish hours, you can be certain that your joints aren’t moving optimally. Add on strength training to already stiff joints, and you get stiffer joints. That is why I, and all of my clients, start out with a movement practice to set your body up for success in your training. There are a few big boxes to check with these movement sessions. - diaphragmatic breathing. When you aren’t breathing properly, YOU aren’t performing properly. Your diaphragm is the captain of your core. Poor breathing means poor core function. - create space in your hips and T-spine. Put some time into these 2 regions every day. This will improve global movement. - move your spine! You are only as healthy as your spine. Your spine should be able to flex, extend, and rotate. All vertebrae should have movement in these patterns. Find the patterns that you are stiff in, and work on it. - activate your core. Hollow holds, planks, dead bugs, side planks, leopard crawling. Tie your body back together after hours sitting in a chair. - activate your glutes. Sitting on your butt all day wreaks havoc on its ability to function well. Get dat ass fired up so it can protect your back and help you perform properly. You can get all of this done in a relatively short amount of time. If you turn it into a flow, you will get the same metabolic boost that you will get with a treadmill as well. Not sure how to do this? Well don’t worry! I’ll post an example of one of my warmups in the comments. Give it a shot, and let me know how you feel after! PS- you can do this even if your aren’t working out.

This Guy Right Here This was one unhappy guy. One look at his face can confirm that. He was a relatively new business owner, and he was starting to get conce...rned that he bit off more than he could chew. Then, 6 months in he acquired a SLAP tear (torn labrum) seemingly out of nowhere! (Story for another time) No insurance, no money, completely overwhelmed, everything was falling apart. What was he going to do?!? Sleep was almost non-existent. As he would lay down to sleep he would literally feel his heart rate elevate. WTF?!? Food and alcohol became his answer. He just wanted the doubts and fears to quiet down for a bit. But this is only a short term fix. The problem is, alcohol and shitty food were only making his problems worse in the long term. His confidence was in the shitter. He felt like crap during the day, which means he wasn’t showing up for his clients and coaches the way that he needed too. Which was only hurting his business, and confidence even more. It was a vicious cycle. Do you want to know what helped this guy get out of this cycle? Turning his focus to his coping strategies and #recovery practices. Getting his #hormones back in order. You see, he was burning the candle at both ends and just grinding it out. Up early, getting home late, training harder than he should have because that was HIS outlet. But this only works until it doesn’t. - He started prioritizing his sleep. No more tv before bed. - Cold showers were a game changer. - Morning meditation - Shorter training sessions. - Cut out alcohol, and dramatically cut back on pizza (it will always be somewhere in my life ) His shoulder began getting better, and eventually completely recovered thanks to the introduction of the Original Strength resets. And bit by bit he got his life and his confidence back. Has anyone else been here before, and made it out? What changes did YOU make to escape this vicious cycle? If you are there now, would you like some guidance? Sometimes it just takes a second pair of eyes to show you where to put your energy.

Get Outside People! Seriously. I see so many people who go to the gym to use the cardio machines. But, cardio on a machine pales in comparison to cardio don...e out in nature. Let’s take the treadmill for instance. Did you know that walking on a treadmill is bio-mechanically different than walking on the ground? And it’s different in a bad way. You see, when you walk on the ground there is a specific order to how your body operates. As your foot extends in front of you, your hamstring pulls your leg back, and as your leg extends behind you, the big toe is supposed to bend as you push off the ball of your foot. As you push off, your hip extends and your glutes activate. This is a good thing. Now, when you walk on a treadmill, the ground is already moving so you wind up just trying to keep up. There is no push off of the ball of the foot, which means no glute activation. Over time this will create more glute dysfunction, tighter hips, as well as tight hamstrings. On top of that, you burn less calories, you are missing out on fresh air, sunlight, etc. Also, every step is EXACTLY the same, which doesn’t challenge your feet and ankles the way they are supposed to. Guess what that creates? Weak, stiff, and/or unstable ankles/feet And don’t you dare put your hands on the handles! Swing those damn arms the way that you were designed to. This goes true for most cardio equipment. A spin bike doesn’t give you the same challenge to your vestibular (balance) system. And the elliptical isn’t a natural movement for the human body. Don’t worry! There are a few machines I can get behind though. The rower, the air dyne bike, or a versa climber. I think those are the only ones. But, these should be supplemental to getting outside and being active in natural settings. Go to the beach, a park, hiking, or even just walking around the block. It is guaranteed to be a richer experience. We were designed to be outside all day. Find reasons to get outside more. And cardio is a perfect reason. The best part about going to the beach off season is NO ONE is there.

THE TRUTH ABOUT FAT LOSS! Burning body fat is not complicated. But much of the fitness industry would like you to think that it is, because that will convince... you to spend money on their supplements, meal plans, or other services. Well, I’m here to give you all of the dirty secrets to achieving the body that you want. ARE YOU READY FOR IT?!? 1. Sleep 7-9 hours per day. This is first for a reason. If this isn’t happening, your hormones are going to be out of whack. Elevated stress hormones, insulin sensitivity, cravings, and overall inflammation. And you will also have lowered Human Growth Hormone, IGF-1, and testosterone (men) or progesterone (women) 2. Get 15-20 minutes of sunlight on large parts of your body as often as possible (shirt off). This will load you up on THE HORMONE (did you know it was a hormone?) Vitamin D. Having optimal level of Vitamin D will increase fat loss, lower inflammation, elevate Testosterone levels, and even helps with depression. Plus getting it in the morning will help you sleep better at night! 3. Engage in PROGRESSIVE Strength Training. Progressive being the operative word here. When you are using progressive overload on your muscles, you are stimulating testosterone production, HGH production, decreasing Insulin sensitivity, improving sleep, increasing bone density, and reducing stress hormones in your body. 4. Cold exposure. That’s right. GET COLD! This can be with a cold shower, a contrast shower, ice bath, cryotherapy, or just not wearing a jacket in the winter. Cold exposure lowers inflammation, increases testosterone and HGH production, increases brown fat production (which burns white fat), improves sleep, and strengthens your immune system. 5. Meditate, or some kind of diaphragmatic breathing practice. Spending all day in a "fight or flight" breathing pattern elevates cortisol levels, which in turn lowers testosterone/progesterone production, lowers HGH, interferes with sleep, increases cravings for carbs, and literally speeds up the aging process! There you have it. 5 practices that you can do that will either cost you zero dollars, or a few bucks, and will completely overhaul your mental, physical, and spiritual self! Seriously, if you have never tried taking a cold shower, try getting in 2-3 minutes at the end of your next shower and then try and tell me that you don't feel completely ramped up for the next few hours! Add to this a protein heavy, whole food diet, and you are good to go! As always, only you can decide what is more important. Taking it easy now, or being able to do the things that you want to do as you age. Yours in Strength and Health, Tristan the Nerdy Caveman

Do You Want To Know What Scares The Crap Outta Me? Becoming weak and fragile as I age. It absolutely terrifies me. And it’s something that is happening to people earlier and earlier these days. ... I see it from people I went to high school with. 40ish years old and already they are banged up! Go to a local park and you will see fathers who can’t play with their kids. Or they do, but it’s half assed, and you can tell it hurts. That is not how we were meant to be! We weren’t meant to fall apart for 2/3 of our lives. Those aches and pains that everyone has that came out of nowhere are not because you are getting old. They are from lack of movement, or moving in the wrong way too often. That can mean wearing shoes that change your gait pattern, sitting for roughly 70% of your day, or just some movement pattern that you do too often at work year after year. We are not living as we were designed too. Now, I’m not suggesting to go back to the caveman days. But we need to be more aware of how our day to day is affecting our bodies. When moving starts to suck, we move less. And then, moving sucks even more, so we move EVEN less. What is the logical outcome of this process? Does any of this sound familiar to you? Are you seeing the people around you start to feel old? How do you want to feel in 10 years? With your current behaviors, how do you think you will feel in 10 years? Or 20? Drop your thoughts in the comments!