On Episode 42 we are joined by Olga Karmansky. Olympian, world champion, gymnast, contortionist, and a beloved Prime member. Olga was born in the Soviet Union in 1989 and moved to Brooklyn with her family at 3 years old. She quickly found a love for rhythmic gymnastics at a young age and at 14 started to pursue higher ranks. Making it to the US National Team, a world championship, becoming an olympic alternate in 2004 for the US. And ultimately retiring by age 19, in 2006. For those that don’t know Rhythmic Gymnastics is an olympic sport that originated in Eastern Europe. After her retirement Olga pursued other artistic avenues and did feature in Pippin on Broadway (2009), and eventually getting into contortion and teaching flexibility. And after yearning of dedicating herself to contortion and gymnastics she added CrossFit to the list. She found herself leaning out and adding strength to her repertoire of flexibility. And that’s what got her here, with us! Enjoy and leave a review! ? Connect with Olga on Instagram: Instagram: https://www.instagram.com/olgakarmansky/ — ? Connect with us on ALL the things: YouTube: https://www.youtube.com/channel/UCg9hzJ3yTD8AFrIW2aYxEvg Instagram: www.instagram.com/primemvmnt Facebook: www.facebook.com/primemvmnt Website: www.primemvmnt.com Email: info@primemvmnt.com Podcast: https://anchor.fm/findyourprime

Find Your Prime

42. #42: Olga Karmansky - Gymnastics, Broadway and Everything in Between.

On Episode 41, we are lucky to have well known author and health and fitness renaissance man, Martin Rooney as our guest! Martin Rooney is an internationally recognized coach, speaker, and best-selling author. A former US bobsledder, Division I track athlete, Judo black belt, and two-time Guinness World Record holder. He is the creator of Training for Warriors which is a fitness company running programs in 200 locations, in 20 different countries around the world. Martin has consulted Fortune 500 companies like Prudential, Hasbro, Nike. Major universities including Alabama, Auburn, Arizona State, and Oregon State. Professional sport teams such as the NY Jets, Cincinnati Bengals, Carolina Panthers, and NY Giants. Military organizations of the Navy SEALs, Army Airborne, and Army Rangers. Martin has also trained Olympic Medalists, Super Bowl, and UFC Champions. The contracts of the professional athletes he has personally coached have totaled an excess of 1 billion dollars. Important Points: 04:00 - Started working in PT and knew he wanted to be involved in sports. -It wasn’t just what I knew, but how I was coaching. The culture I was creating. 09:00 - Bad coaches vs good coaches. 14:00 - Coaches let things happen and hope the athletes take ownership of build the culture. 15:00 - If you permit it, you promote it. 21:00 - Don’t get frustrated, get fascinated. 23:00 - Know what impact you’re having. 26:00 - You never know who the next great kid is going to be. 38:00 - Whose dream is it? The parent or the coach? 41:00 - Every person you work with, they deserve a great coach. -A coach that believes in them. -A coach that gives everything they have. 46:00 - Action is the Antidote! ? Connect with Martin on ALL the things: Instagram: https://www.instagram.com/themartinrooney/ Twitter: https://twitter.com/martinrooney1 Facebook: https://www.facebook.com/martin.rooney.92 Coaching Greatness: https://www.coachinggreatness.com/ Training for Warriors: https://www.trainingforwarriors.com/ — ? Connect with us on ALL the things: YouTube: https://www.youtube.com/channel/UCg9hzJ3yTD8AFrIW2aYxEvg Instagram: www.instagram.com/primemvmnt Facebook: www.facebook.com/primemvmnt Website: www.primemvmnt.com Email: info@primemvmnt.com Podcast: https://anchor.fm/findyourprime

41. #41: Martin Rooney

Have you checked out Prime Connect yet? Whether you’re in the area and stuck at home with the kids, or living halfway across the country with no idea where to start in the gym, we have you covered. Prime Connect brings you Prime’s programming directly to your phone. Equipped with written descriptions, video demonstrations, and coach feedback! Today both coaches from Prime Connect are throwing down on The Prime Podcast with another episode of Overrated OR Underrated. All on tracking data and static stretching. Enjoy! Important Points: Tracking Data Tor - Overrated Ty - Underrated Ant - Overrated In Tyler’s opinion it helps them to work towards goals in moderation and limits how much change occurs (programming hopping). Anthony believes its a detriment to most. Logically most of us stop once we see that progress is not coming “fast enough.” A coach is able to create a bigger conversation to understand how lifestyle and fitness connect. We want you to track to see consistency. Start with monitoring the weight you used during your workouts, and how you felt on a scale of 0-10? Static Stretching Tor - Underrated Ty - Overrated Ant - Underrated Anthony believes it to be sometimes over glorified when people think that they can go under barbells or move into a harsh squat from a wall ball, without static stretching. You have to understand it’s not a right now game. Tyler says it’s poorly prescribed, as people don’t perform it to its fullest potential. They stop the stretch before their nervous system has the opportunity to relax. ? Connect with Tyler on ALL the things: Instagram: https://www.instagram.com/tylerkallasy.dpt/ Twitter: https://twitter.com/tylerkallasydpt Prime Connect: https://www.primemvmnt-connect.com/ — ? Connect with us on ALL the things: YouTube: https://www.youtube.com/channel/UCg9hzJ3yTD8AFrIW2aYxEvg Instagram: www.instagram.com/primemvmnt Facebook: www.facebook.com/primemvmnt Website: www.primemvmnt.com Email: info@primemvmnt.com Podcast: https://anchor.fm/findyourprime

40. #40: Anthony, Tori & Tyler - Finishing off where we left.

In today's episode, founder of Prime Movement and Performance, Anthony Mucurio, discusses where his fitness journey started and a brief glimpse into the journey of why we do the things we do. This is a 20-min shorty and we will definitely dig a little deeper into this topic in the near future. Enjoy! --- ? Connect with us on ALL the things: YouTube: https://www.youtube.com/channel/UCg9hzJ3yTD8AFrIW2aYxEvg Instagram: www.instagram.com/primemvmnt Facebook: www.facebook.com/primemvmnt Website: www.primemvmnt.com Email: info@primemvmnt.com Podcast: https://anchor.fm/findyourprime

39. #39: Prime's Unique Belief on Fitness

? Connect with Anthony on ALL the things: Instagram: https://www.instagram.com/amucurio/ Twitter: https://twitter.com/amucurio Prime Connect: https://www.primemvmnt-connect.com/ — ? Connect with us on ALL the things: YouTube: https://www.youtube.com/channel/UCg9hzJ3yTD8AFrIW2aYxEvg Instagram: www.instagram.com/primemvmnt Facebook: www.facebook.com/primemvmnt Website: www.primemvmnt.com Email: info@primemvmnt.com Podcast: https://anchor.fm/findyourprime

38. #38: Anthony Mucurio: Overrated / Underrated v.2

? Connect with us on ALL the things: YouTube: https://www.youtube.com/channel/UCg9hzJ3yTD8AFrIW2aYxEvg Instagram: www.instagram.com/primemvmnt Facebook: www.facebook.com/primemvmnt Website: www.primemvmnt.com Email: info@primemvmnt.com Podcast: https://anchor.fm/findyourprime

37. #37: Mark Goldman - Football, Science & Life

On Episode 37 - Tyler Kallasy is back! For those that don’t know, Tyler is an OG trainer of Prime and way back to our earlier days as CrossFit Utica. He have been a traveling PT for three years now and currently putting his skills to the test in a contract in Washington. He is still a part of our team as he helps out remotely, with our remote clients, writing their programming behind the scenes. This episode we take a different turn and Anthony, Tyler, and Tori sit down to rate some topics in the fitness world as either over or underrated. Enjoy! Important Points: 2:00 - High Intensity Exercise Tor - Overrated Ty - Overrated Ant - Mostly Overrated There are so many other types of intensity that are beneficial. Low intensity is a time to focus in on your skills, knowledge, and form of the exercise and THEN you can put it into action at high intensity. 11:00 - Cardio Tor - Overrated Ty - Underrated Ant - Overrated A lot of people want to look “athletic.” But people don’t exactly know how to do that but they relate that to a high intensity level of cardio in order to slim down, but it is not the answer. 20:00 - Tempo Tor - Underrated Ty - Underrated Ant - Underrated Having a time based structure forces you to take control of your body, and slow you down with time to learn. Time under tension. 34:00 - Foam Rolling (and Massage Guns) Tor - Overrated Ty - Overrated Ant - Overrated People put too much trust into quick fixes as a “cure all.” If it hasn’t worked YET, what makes you think you need to keep doing it? 45:00 - Barefoot Training Tor - Underrated Ty - Overrated Ant - Underrated If we limit how we feel the world, we limit our ability to do things! Tyler comes on the offense, that if we have spent so many years with shoes, we almost reversed our nature to live without them. ? Connect with Tyler on ALL the things: Instagram: https://www.instagram.com/tylerkallasy.dpt/ Twitter: https://twitter.com/tylerkallasydpt Prime Connect: https://www.primemvmnt-connect.com/ — ? Connect with us on ALL the things: YouTube: https://www.youtube.com/channel/UCg9hzJ3yTD8AFrIW2aYxEvg Instagram: www.instagram.com/primemvmnt Facebook: www.facebook.com/primemvmnt Website: www.primemvmnt.com Email: info@primemvmnt.com Podcast: https://anchor.fm/findyourprime

36. #36: Tyler Kallasy: Overrated Underrated

Imani Oliver is an Olympic Level Athlete in Track and Field, and a Princeton University graduate. In the past 5 years, she has risen in the ranks as a top US competitor in the women’s triple jump, she is a member of Team USA, and is a 6-time national medalist. In addition to training for the upcoming Tokyo Games, Imani has been working in the technology space for the past 3 years. She is a software engineer for The Home Depot and a strong advocate for providing access to STEM education for underrepresented communities. --- ? Connect with Imani Instagram: https://www.instagram.com/arunforyourmani/ — ? Connect with us on ALL the things: YouTube: https://www.youtube.com/channel/UCg9hzJ3yTD8AFrIW2aYxEvg Instagram: www.instagram.com/primemvmnt Facebook: www.facebook.com/primemvmnt Website: www.primemvmnt.com Email: info@primemvmnt.com Podcast: https://anchor.fm/findyourprime

35. #35: Imani Oliver: What is takes to the be the best!

Daniel F. Chambliss has recently retired as the Eugene M. Tobin Distinguished Professor of Sociology at Hamilton College, where he taught for forty years. He received Master’s and PhD degrees from Yale University. He is the author of four books and numerous articles on organizational performance, including his book Champions: The Making of Olympic Swimmers, which was awarded the US Olympic Committee’s Book of the Year Prize, and his widely-cited article “The Mundanity of Excellence,” which also focused on Olympic-level athletes. In addition to researching and writing about organizational psychology, higher education, and social science research methods, Professor Chambliss has been a consultant for Fortune 50 corporations in the US and UK.

34. #34: Dan Chambliss - The Secret to Getting Better

On this episode of the Prime Podcast, I sat down for a solo session answering questions and just having a grand ole time chatting with myself. I chat about nutrition, plateaus, origin of Prime and much much more. This is a shorty and there will be many more just like it! --- ? Connect with us on ALL the things: YouTube: https://www.youtube.com/channel/UCg9hzJ3yTD8AFrIW2aYxEvg Instagram: www.instagram.com/primemvmnt Facebook: www.facebook.com/primemvmnt Website: www.primemvmnt.com Email: info@primemvmnt.com Podcast: https://anchor.fm/findyourprime

33. #33: Anthony answering questions from Prime members

On Episode 32 we got the privilege to sit down and speak with Alex Brooker, a trainer based in Switzerland. His areas of training expertise are, but not limited to, NHL Athletes, Olympic Level Athletes, and Performance Psychology & Hypnotherapy. He is also widely known for his seat as a co-host on the Mike and Brooker Show podcast, specializing in all things mind, body and spirit. This was both, Anthony and Tori’s first time getting to chat and live through some of the life changing experiences Alex has embarked on, and continues to do so. We hope you sit back and revel in it as much as we did. Start: 12:18 1:00 - Brooker’s early introduction to fitness and health started with an interest in rugby. He quickly felt the pain of not being “blessed genetically” and knew that his improvements would have to stem by putting the work in through strength training. 6:00 - Mike Guadango, a trainer of a plethora of professional athletes, gave him the opportunity of interning at the very popular fitness hub, DeFranco’s. He credits that early opportunity as something that gave him a starting focus with his career. 8:00 - Eventually he found himself getting into the massage world and that brought him onto national teams, specifically Switzerland. 17:00 - A heavy topic for many piloting their own modern businesses, Brooker saw that there was no innovation within the Swiss team, and took that as an opportunity for change and to help reach improvement. 33:00 - While he won’t speak for everyone, partaking in a lot of traveling, by himself and with others played a pivotal role in experienced based learning for him. 35:00 - Your environment can catastrophically change your life. Being as young as 24, coaching ice hockey, Brooker developed that all or nothing mentality early on. 40:00 - Listen to your intuition. There is nothing more disheartening than repressing yourself. That anxiety that we are all so familiar with is based off of physiology. 48:00 - The people around you, better support you. ? Connect with Brooker on ALL the things: Instagram: https://www.instagram.com/a_brooker1/ Mike and Brooker Podcast: https://podcasts.apple.com/us/podcast/mike-and-brooker-show/id1510678873 — ? Connect with us on ALL the things: YouTube: https://www.youtube.com/channel/UCg9hzJ3yTD8AFrIW2aYxEvg Instagram: www.instagram.com/primemvmnt Facebook: www.facebook.com/primemvmnt Website: www.primemvmnt.com Email: info@primemvmnt.com Podcast: https://anchor.fm/findyourprime (43 - promo)

32. #32: Alex Brooker

On Episode 31, we have convinced Anthony’s childhood friend turned entrepreneur, to join us for a little chat! Genero Olivella grew up alongside Anthony in Upstate New York and continued to spend most of his time in New York, particularly the city. From graduating from Pratt for fashion design, moving into retail as a visual manager, to now taking the leap of faith to pursue his dreams in illustration and art, Genero left us with the perspective that no matter what we are faced with, use it as a catalyst for happiness. Important Points: 1:00 - A whole lot of background on Genero. Starting with his senior year of high school experience as an exchange student in Denmark. Taking the jump to enroll in Pratt for fashion design, but as his graduation came to a close and the employment route set in he shortly learned he could not deal with the unethical parts of the business. 15:00 - Due to COVID-19, New York City, as well as the retail company he was working for, got hit hard. They, like the rest of the world, were forced to shutdown. And with that lay off Genero found the time to fall back in love illustration as something more than a hobby. 18:00 - There is no doubt that he loved his job in retail as a visual manager. What that entails in the total makeup and design of the store. Where displays, clothes, racks, and the rest of the products are placed, is in his hands. And it is required that it is uniform across all chain locations. 23:00 - We all get so confused with work, feeling accomplished, important, that the line between being happy and busy becomes very blurred. 29:00 - There are people who are guilty of spending so much time on “perfecting” their work, however there have been many times that quantity has topped quality. We have to think about what is best for us and what is the best thing in that moment, and that is what drives the consumer. 41:00 - We wish Genero all the luck and hope you follow us in following and supporting him on his dream. He admits that he is scared to fall back into a job that demands so much attention, when he has finally taken the time to explore the path that makes him happy. ? Connect with Genero on ALL the things: Instagram: https://www.instagram.com/generoolivella/ Buy his art: https://www.dontquityourdayjobproductions.com/generoolivella — ? Connect with us on ALL the things: YouTube: https://www.youtube.com/channel/UCg9hzJ3yTD8AFrIW2aYxEvg Instagram: www.instagram.com/primemvmnt Facebook: www.facebook.com/primemvmnt Website: www.primemvmnt.com Email: info@primemvmnt.com Podcast: https://anchor.fm/findyourprime

31. #31: Genero Olivella: COVID, Life & Art

On Episode 30 we are getting the band back together! Coach Sam returns to join Anthony and Tori with a plethora of topics in mind. From one topic to the next we find a rabbit hole with the experiences of women in sports. Their lack of strength training, coach/school/facilities lack of helping them train outside of season and even during, and how the “weight room” has always been accredited to men (specifically football players). Sam, Anthony, and Tori (SAT as we like to call it ?) share personal stories, experiences, and practices that have been engrained in them from young ages within the sports world, and how they affect them now. Important Points: 2:00 - What does it mean to be “strong” through the perception of others? 6:00 - Why do people put so much time and energy into the cycle of cutting and bulking? What exactly is, and is it worth it? 11:00 - As humans, we happen to put a lot towards our unrealistic expectations of ourselves, others, and our course of life. 13:00 - Our body is made up in one way, and there is not a way to dramatically alter it. 23:00 - How have/do we view women in the weight room? Gender stereotypes are still alive and well. 27:00 - There are three types of people. Those who need no support, no onlookers, and stick to their own routine religiously. Those who need constant support, hand holding, and someone to lead the way for lee they are not going anywhere. Any the final type is somewhere in the middle, they can get by on their own but the support pushes them the extra mile. 40:00 - Sociological issues start young, and because of that, they become harder to break over time. 49:00 - Hard work will forever win over the common excuses of “genetics” or “natural talent.” ? Connect with SAT on IG: Sam’s Instagram: https://www.instagram.com/sammygetman/ Anthony’s Instagram: https://www.instagram.com/amucurio/ Tori’s Instagram: https://www.instagram.com/toririsucci/ — ? Connect with us on ALL the things: YouTube: https://www.youtube.com/channel/UCg9hzJ3yTD8AFrIW2aYxEvg Instagram: www.instagram.com/primemvmnt Facebook: www.facebook.com/primemvmnt Website: www.primemvmnt.com Email: info@primemvmnt.com Podcast: https://anchor.fm/findyourprime”

30. #30: In-House Podcast

On Episode 29, we have the privilege of speaking with EC Synkowski. EC is a Certified Nutrition Specialist, Licensed Dietician, and she just so happens to be a CrossFit Level 4 certified trainer. Widely know by her Instagram following, and thousands of other athletes for her nutritional guidance. Over the past four years, she has grown her own brand Optimize Me Nutrition, which includes the popular 800gram Challenge. Anthony and her get into what nutrition is as a whole as it relates to the quality of our food/nutrients, supplementation, the spin cycle of the nutrition world, and much much more. Important Points: 1:00 - Per usual we get to hear a little bit about EC and what makes her tick. Hr initial interest in fitness and nutrition came from a taking to biological life science. While simultaneously finding herself active in sports, she found CrossFit in early 2006 and was immediately hooked. Shortly there after she joined CrossFit’s seminar staff, which travels the world teaching the founding principles of the CrossFit methodology. 3:00 - 800 gram diet, ver heard of it? Founded by EC with the premise of eating 800 grams of fruits and vegetables a day. This is used as a way to measure the actual quality in your diet and learn the fundamental truths in nutrition as we remove ourselves from these spin diets. 7:00 - 900 gyms and 15,000 people have done the 800 gram challenge. A lot of user questions happen when they’re going through it, rather prior, so what she tells them, “If you would describe this as a fruit or a vegetable to a child, then it fits in this challenge.” 11:00 - Micromanaging can be pointless because it is becoming more and more known that there is not as big as a difference between calories (think white rice vs brown rice). 14:00 - If you struggle with your surroundings, create boundaries around meals that are autonomous. And to survive shared meals practice moderation. 18:00 - Compare nutrition to finance. If you count your budget you know where you are going to be at for that day. Same thing with looking ahead with food. What nutrients are you getting for that day? 23:00 - Counting macros are actually more towards to the “I’ve tried everything” end of the spectrum. 26:00 - Why are we trying to get into nutrition when you just want shortcuts and quick fixes? You have to evaluate what energy you have to put into the goals you want. 31:00 - When people talk about weight loss, they really mean fat loss. 37:00 - EC does a lot of research and personal studies and because of that a lot of the numbers used in her programs come form her own practice, and what she can sustain. 49:00 - What capacity does your body have for supplementations? 55:00 - You have to play the long game and make sustainable choices, otherwise you are playing yourself. 1:00:00 - “I sell challenges so I have to make sure the principles are in place.” This is not The Biggest Loser. ? Connect with EC on ALL the things: EC’s Instagram: https://www.instagram.com/optimizemenutrition/?hl=en EC’s Podcast: https://podcasts.apple.com/us/podcast/the-consistency-project/id1515808276 Optimize Me Nutrition: https://optimizemenutrition.com/ — ? Connect with us on ALL the things: YouTube: https://www.youtube.com/channel/UCg9hzJ3yTD8AFrIW2aYxEvg Instagram: www.instagram.com/primemvmnt Facebook: www.facebook.com/primemvmnt Website: www.primemvmnt.com Email: info@primemvmnt.com Podcast: https://anchor.fm/findyourprime”

29. #29: EC Synkowski - Optimize Me Nutrition

On Episode 28, we welcome our good friend Jeff Percacciante! Jeff has been working out alongside our community shortly after we opened up five years ago. Prior to that he started his journey with yoga, as an instructor, twelve years ago. He takes us through his childhood and young adulthood where movement started and continues to monopolize his time. To put that he even thinks that within the past nine years there has not been one week that he has not taught a class. Start 10:51 3:00- A little bit on Jeff. He was very immobile for the first eighteen years of his life. Soon enough the social and mental issues he faced were starting to translate physically. 7:00 - 2009, he finally gets into yoga. As it stills remains to be one of the most constant thing in his life. 10:00 - If you think about it, we’re always trying to be smaller, especially women. Does it stem from being afraid that you’re not going to be loved? 20:00 - “I’m not flexible” and “I’m not strong” are the most common things coaches hear from new members. But in reality, if that’s what you want, that’s why you’re here. “There is no pre to showing up.” 15:00 - Nothing lasts forever. Weight loss is temporary. 18:00 - Careful complimenting. 22:00 - Just doing the work and all is coming. No, there’s so much more outside of the “thing”. 27:00 - Struggles with depression and marginalization, movement is one of the first things to go even though it can make it better. 30:00- life events can change your trajectory. 35:00 - Purple people. You could be either sad (blue) or angry (red). 43:00 - Mental aspects then connect with physical aspects with strength and perseverance. 48:00 - We don’t have to be afraid of gender stereotypes in fitness and emotions. 51:00 - We all have underlying biases. That come out as micro aggressions. 57:00 - Welcome modifications. Don’t judge a book by its cover. 62:00 - Can you control your destiny? Without intervention you can’t change. It’s uncomfortable. I need to do this because it’s course correcting me. ? Connect with Jeff on IG: Jeff’s Instagram: https://www.instagram.com/thatbeardedyogi/ — ? Connect with us on ALL the things: YouTube: https://www.youtube.com/channel/UCg9hzJ3yTD8AFrIW2aYxEvg Instagram: www.instagram.com/primemvmnt Facebook: www.facebook.com/primemvmnt Website: www.primemvmnt.com Email: info@primemvmnt.com Podcast: https://anchor.fm/findyourprime

28. #28: Jeff Percacciante sits down with Tori and Anthony to chat about ALL the things.

A show dedicated to exploring and investigating ALL things health, fitness and performance related. When something is in its prime, it is at its best. This includes us, as humans. Buckle up. Because it's time to Find Your Prime.

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Find Your Prime

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