Unconventional Athletes Issue 10

CONTENTS 

10 

SeeKing 

14 

PLAYFUL 

20 

Finding 

26 

TAKing 

32 

ReAching 

36 

Science-inSPiRed 

42 

mUScLe-UP 

45 

mOTheR 

48 

mindFUL 

52 

SOLO 

SUPeR STRengTh 

dRAWing FROm hiS exPeRienceS in mARTiAL ARTS, PARKOUR And 

POWeRLiFTing, dAvid SchUcK’S “SUPeR hUmAn” ciRcUiT bUiLdS 

STRengTh WiThOUT The bAggAge OF bULK. 

WORKOUTS 

STAY chALLenged, mOTivATed And AmUSed WiTh geORge cORSO’S 

cReATive APPROAch TO FiTneSS. 

PURPOSe ThROUgh POWeRLiFTing 

POWeRLiFTing PROvided dR. mARiLiA cOUhOTiUS’ LiFe WiTh meAning 

And A WAY TO TRAnScend heR hAUnTing PAST AS A POLiTicAL 

PRiSOneR. 

iT TO The STReeTS 

dR. LAURA miRAndA’S PURSUiT PROgRAm iS A mULTi-diSciPLinARY 

TRAining PROgRAm mAKing AnY ciTYScAPe A WORKOUT WOndeRLAnd. 

eveRY PeAK 

RiSing TO The TOP AS A WORLd chAmP in KARATe And bOxing, 

PATRiciA ALcivAR ReAcheS FOR neW heighTS – The SUmmiTS OF The 

WORLd’S TALLeST mOUnTAinS. 

ReSULTS 

dR. JOeL SeedmAn exPLAinS The mAnY PROven beneFiTS OF 

eccenTRic iSOmeTRicS, And hOW SimPLe chAngeS cAn bRing 

PROFOUnd ReSULTS. 

mARine And FiTneSS menTOR 

A TOP-Achieving mARine, cALiSThenicS STAR And FiTneSS enThUSiAST 

AnTOnieTTe PAchecO hAS LeARned A LOT FROm PAST chALLengeS, 

UnexPecTed SeTbAcKS And heR LOve OF OnLine LeARning. 

KnOWS beST 

POWeRLiFTeR, KAThi SOTTOSAnTi, A FiFTY-TWO-YeAR-OLd mOTheR OF 

Five iSn’T SLOWing dOWn - She’S PicKing UP. LeARn The deAdLiFT 

FROm ThiS UnexPecTed PRO. 

mOTiOnS And mediTATiOnS 

YOgi ceTin ceTinTAS KnOWS The PROFOUnd dePThS OF YOgA. LeARn 

mediTATiOn TechniqUeS And STReSS RedUcing mOvemenTS FROm A 

mindFUL mASTeR. 

in SOUTh AmeRicA 

SeLF-TAUghT FReeSTYLe mOTOcROSS biKeR, chRiS gAdLeR, 

PeRFORmS hiS FeARLeSS FeATS in venezUeLA in The AbSence OF LiKeminded 

AThLeTeS.

iNTrOduCTiON 

Cover Athletes: Antoinette Pacheco and Frank Medrano 

ISSUE 10 VOLUME 1 CEO: 

Nigel John Leppington 

Staff writer and publicist: Gary Hodges 

Contributors: 

David Schuck 

Patricia_Alcivar 

Dr Joel Seedman 

Antoniette Pacheco 

Dr Laura Miranda 

Cetin Cetintas 

Kathi Sottosanti 

Chris Gadler 

Marilia Coutinho 

Published by Unconventionalathletes.com 

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Unconventionalfit@outlook.com 

CELL: +44 7709045111 

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from any harm or injury that may result from participation. 

The most splendid achievement of all is the 

constant striving to surpass yourself and to be 

worthy of your own approval.” - Denis Waitley 

Like the moon, motivation can 

fluctuate – sometimes it lights up 

the world, other times it’s dim and 

barely noticeable. High achievers 

tend to push on no matter what 

‘phase’ or mood they are in. Passion 

reveals itself as commitment. 

There’s little doubt that the athletes 

in Issue 10 are driven individuals. 

Mentally and physically they strive 

for a personal sense of achievement 

no matter the circumstances, and in 

doing so teach and inspire others. 

Creative and ever-evolving, Dr. Laura 

Miranda, George Corso and David 

Schuck have devoted themselves to 

redefining fitness by developing their 

own approaches to exercise. Leading 

others down their newly paved roads, 

they offer an exciting fitness journey. 

Patricia Alcivar and Antoniette 

Pacheco, amazing Latino women 

with no-quit attitudes, seem powered 

by an internal spirit. Adversities of 

life be damned! These two petite 

powerhouses will stop at nothing to 

achieve whatever they set out to do. 

Lacking a community of like-minded 

people, freestyle biker Chris Gadler 

literally built what he needed to 

realize his dream of performing his 

fearless tricks throughout South 

America. 

Powerlifting demands as much 

concentration as it does sheer 

physical strength. Rising from 

extraordinarily harsh conditions, 

Marilia Couhotuis found redemption 

and the mental strength to 

survive through her dedication 

to this extreme sport. Expect the 

unexpected from powerlifter, Kathi 

Sottosanti. Age is a number that 

doesn’t define who this mother of 

five intends to be. 

Dedicating their lives to learning 

and helping others find fulfillment 

in their quest for self-improvement, 

Dr. Joel Seedman and Cetin Cetintas 

share valuable, life changing advice 

and information. 

We hope you enjoy your journey 

into the world of these inspirational 

athletes, and welcome your comments 

and feedback. (unconventionalfit@ 

outlook.com) 

Kind regards, 

Nigel John Leppington 

CEO 

Contact 

Unconventional Athletes is growing fast. If you feel you want to offer your knowledge and you fit 

the criteria for writing in this magazine, or want to advertise, feel free to contact us: 

FACEBOOK: https://www.facebook.com/UnconventionalAthletes/ 

Cell: +44 7709045111 | Email: Unconventionalfit@outlook.com 

We are here to help and want to support unconventional training and a community of athletes 

open to learning proven, tried-and-true methods to improve themselves. 

JOIN OUR GROUP OF EXPERIENCED UNCONVENTIONAL ATHLETES: 

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Nigel JohN 

FouNder aNd creator oF uNcoNveNtioNal athletes.com 

Nigel John created Unconventional Athletes Magazine as a 

resource to educate, challenge and inspire athletes to think 

about fitness in new ways. 

Well-known and respected in the unconventional training 

community, Nigel developed his own system called High 

Octane Training. His program is designed to develop fitness 

to an elite level in a very short period of time with multiple 

applications. A former British Commando, his knowledge 

and emphasis on commitment and integrity help shape his 

values and the spirit of this magazine. 

The athletes featured in Unconventional Athletes Magazine 

embrace progressive, pragmatic approaches to fitness 

based on real experience. Many have overcome hardships 

and serious obstacles and are driven by a passion to 

reach personal goals. Coming from diverse backgrounds, 

these select, high-achieving men and women share their 

strategies and stories to contribute to the community of 

athletes seeking new ways to develop skills. 

In addition to featuring unconventional training methods, 

Unconventional Athletes Magazine also provides 

information on training equipment to guide athletes and 

prevent them from falling prey to gimmicks or products 

making unsubstantiated claims. 

Nigel welcomes all to join the Facebook page “Unconventional 

Athletes.com” which he created to unite athletes from around 

the world to share knowledge and get recognition. 

Prepare yourself to experience excellence. Join the evolution! 

JOIN OUR GROUP OF EXPERIENCED UNCONVENTIONAL ATHLETES: 

FACEBOOK: https://www.facebook.com/groups/Highoctanetraining/?fref=ts

www.unconventionalathletes.com 

CONTriBuTOrS 

ANTONIETTE PACHECO 

NATIONALITY: AMERICAN 

Antoniette Pacheco, 28, is an online fitness enthusiast, a calisthenics and bodybuilding expert, personal 

trainer, former Marine, devoted mother and advocate for living a healthy lifestyle. She has designed and 

named a line of fitness apparel called “Never4Fit”, in partnership with her boyfriend and calisthenics star, 

Frank Medrano. Antoniette’s jaw-dropping workouts on YouTube, both alone and with Frank, have attracted 

hundreds of thousands of viewers. Antoniette has also offered videos demonstrating the preparation of 

vegan recipes. Born and raised in California, she resides in Los Angeles, with her 8-year-old daughter, Siren. 

FACEBOOK: www.facebook.com/AntoniettePacheco 

WEBSITE: www.antoniette-pacheco.com 

INSTAgRAM: @antoniette_pacheco 

YOUTUBE: Mind Over Matter – Antoniette Pacheco Training Interview, The Fittest Couple on Earth 

https://www.youtube.com/watch?v=mKlPkyhrntQ 

CETIN CETINTAS 

NATIONALITY: TURKISH 

Cetin Cetintas is a Yogi who regards yoga as a complex system which requires much more than learning 

fancy poses. Born in Istanbul, Turkey, the 31-year-old assumes a deep responsibility and devotion to his 

teachings, believing a Yogi’s role is not a “job” but rather a position which can shed light for others to follow. 

Introduced to yoga at an early age, Cetin pursued learning yoga and meditation in numerous countries 

including China, Tibet, Burma and Thailand. In 2011 he trained with the Dalai Lama in India. Following that 

experience Cetin lived as a Monk in Myanmar. His extensive travels have allowed him to experience over 

50 techniques of meditation at various monasteries throughout the Far East. 

With a degree in Biology from Istanbul University and courses in Sports Management at Anadolu University, he also applies his love of understanding 

the movements and behaviors of living beings and their interactions with their surroundings to his practice. Cetin currently holds 

yoga teacher training courses, advanced and fundamental yoga workshops and yoga retreats throughout the world. His focus is on helping 

others to cultivate a deep spiritual awareness through the yoga experience. Able to speak 4 languages, including the ancient language of Sanskrit, 

he has translated ancient yoga texts. Cetin is the author of the yoga book, “Finding Hanuman Within”. (2016) 

INSTAgRAM: @cetincetintas | WEBSITE: www.cetincetintas.com | FACEBOOK: Facebook.com/cetintas | YOUTUBE: YouTube.com/c/cetintascetin 

KATHI SOTTOSANTI 


Kathi Sottosanti is a 52-year-old mother of five, competitive Powerlifter, co-owner of the motivational website Iron 

Beauty and a Health and Wellness Coach. Although dedicated to many forms of physical fitness through the years, 

Kathi began serious powerlifting training at the age of 50. Placing second in her first benchpress competition in 

her weight class, the experience taught her the importance of training her mindset to overcome fear. At her first 

WNPF (World Natural Powerlifting Federation) competition she broke her personal deadlift record of 295 with a 

305. Kathi currently holds the New Jersey State and national record for all 3 lifts – squat, bench and deadlift – in 

the 148 weight class within the age group 50-54. She also holds the Novice record for Deadlift in the same categories. 

She qualified and plans on competing in the WNPF’s November 2016 event. 

WEBSITE: myironbeauty.com | INSTAgRAM: myironbeauty 

PERSONAL INSTAgRAM: kathisotts


CONTriBuTOrS 

CHRIS GADLER 

NATIONALITY: SPANISH 

Chris gadler, 26, is a performing Freestyle Motocross rider. Born and residing in Valencia, Venezuela, he 

is known as his country’s “Freestyle Motocross Pioneer” after introducing and promoting this sport to 

others in his country. His passion for riding started at age 9 and by 21 blossomed into a full-time activity. 

Ranked as the top rider of his team, Chris regularly performs in shows in and out of Venezuela. In addition 

to executing dangerous ramp tricks, he enjoys trekking through sand dunes on his paddle bike, maneuvering 

huge freeriding drops, skydiving, bmx and surfing. Chris has multiple sponsors including : Motostar 

Motosports, Roll Company, Master Store, Fuel Clothing, Insanetrak and Area 241. 

INSTAgRAM: @Chrisgadlerfmx | FACEBOOK: Chris gadler 

DR. LAURA MIRANDA 


Dr. Laura Miranda, 38, a native resident of New York City (NYC) is a doctor of Physical Therapy, a certified 

Fitness Trainer (ACE), Fitness Nutrition Coach (NESTA), and motivator by trade. Her mission is to coach 

people in the pursuit of becoming the best possible version of themselves. She aspires to change the 

way outdoor fitness is done on a global level by creating and overseeing programs outside the four 

walls of a gym. Her city-based workouts are designed to encourage functionally diverse athletic abilities 

and include innovative progressive body weight training and outdoor high intensity training through 

the streets, parks and infrastructures of NYC. Her scientific and fundamental approach is applicable 

to any urban landscape. Dr. Miranda has run fitness and motivational/educational speaking events for 

leading companies including Twitter, The New York Stock Exchange, lululemon and Whole Foods. 

WEB NESTAcertified.com/PURSUIT 

DrLa uraMiranda.com is being built as we speak! 

StrongHealthyWoman.com 

Facebook.com/DrLauraMiranda 

Twitter.com/DrLauraMiranda 

Instagram.com/DrLauraMiranda 

Linkedin.com/in/DrLauraMiranda 

Pinterest.com/DrLauraMiranda 

DAVID A. SCHUCK 


David Schuck’s love of fitness started early in life. Aspiring to be a superhero as a child he realized at age 

13 upon witnessing a Marine doing one-handed, handstand push-ups, that his fantasy could to some degree 

become a reality. This experience kick started a daily routine of push-ups and sit-ups. David played football 

in high school which taught him basic strength and conditioning, started powerlifting, Isshin Ryu Karate and 

Parkour and at age 16 and qualified for nationals in powerlifting with 900 lbs. total in maxes in the 145 

body weight. His Sensei Hanula taught him self-defense as well as meditation, which helped him to control 

his emotions and overcome depression from past events. By the age of 21 he trained in mixed martial arts, 

learned boxing, muai thai and Brazilian Jiu Jitsu along with some wrestling and judo. Wanting to incorporate 

training into his everyday life, David applied his knowledge of fitness to his job. While unloading boxes for 

UPS he used his athletic abilities to perform quickly and efficiently, while adding handstand push-ups on the 

truck’s extender and carefully knocking down boxes, catching them as they fell. After getting his certification 

in Personal Training, he worked with kids and adults applying unique teaching methods. He entered Jui Jitsu 

competitions and as a white belt in the blue belt division won 1st place in both gi and no gi, then went on 

to become Maryland’s new breed intermediate no gi champion. His goals include progressing in Jui Jitsu, 

continuing to compete and design workout progressions that quickly build athletic abilities. 

FACEBOOK: https://www.facebook.com/S.H.FitnessMartialArts/ | INSTAgRAM: Schuckera 

YOUTUBE: https://www.youtube.com/channel/UCgiAVlOvzXlzbFQ0dyvZ_Fg


CONTriBuTOrS 

DR. JOEL SEEDMAN 


Dr. Joel Seedman, PhD, CSCS, ACSM, USAW, and FMS, is the owner of Advanced Human Performance (AHP), a 

strength, fitness, training, nutrition and performance company. He obtained his doctoral degree in kinesiology 

from the University of georgia. During this time, he studied the neurophysiological mechanisms of resistance 

training and his doctoral dissertation focused on eccentric isometrics. He received his Bachelor’s and Master’s 

degrees in Exercise Science from Indiana University. Now 31, Dr. Seedman has worked for over 13 years as a 

performance consultant, strength coach, personal trainer and nutritional counselor. His client set is diverse, 

including professional athletes, bodybuilders, figure competitors, as well as elderly individuals and those 

with special needs. Dr. Seedman’s expertise is in improving muscle function, performance and movement 

mechanics via advanced neuromuscular re-education techniques. He continually strives to find groundbreaking 

methods for enhancing performance and continues to apply the discoveries he made during his doctoral 

dissertation on eccentric isometrics. He writes for various fitness magazines and websites and has been 

featured in many noteworthy publications. Born in California, he resides and works in Atlanta, georgia. 

WEBSITE/AFFILIATED ORgANIZATION 

http://www.AdvancedHumanPerformance.com 

http://www.DrSeedman.com 

http://www.JoelSeedman.com 

SOCIAL MEDIA 

https://www.facebook.com/AdvancedHumanPerformance 

https://twitter.com/seedmanjoel 

https://www.instagram.com/dr.joelseedman_ahp/ 

https://www.youtube.com/channel/UCzleoembaOb9YRqf0X_kaJQ 

https://www.linkedin.com/in/joel-seedman-phd-356332b3 

MARILIA COUTINHO, PH.D. 

NATIONALITY: BRAZILIAN 

Marilia Coutinho, 53, is a powerlifting athlete, writer, speaker, coach and college professor. In 2005, her 

personal fight against a lethal disorder brought her into the realm of sports performance and science. 

Since then she has devoted her life to powerlifting and understanding human strength, calling it a higher 

form of art and existence. Her education includes a BS in biology, M.Sc in biochemistry and a Ph.D. 

in sociology of science. In 2012, she created MAD Powerlifting, an organization that provides education 

and technical training in strength and conditioning for strength sports. She has won many national, 

continental and world titles (both Open and Master) in powerlifting and bench press and currently holds 

the all-time record for the classic squat in her weight division. Marilia was born in Sao Paulo, Brazil and 

resides in Kansas, USA. 

WEBSITE: www.mariliacoutinho.com / www.madpowerlifting.com 

EMAILS: merton.mzm@gmail.com / marilia@mariliacoutinho.com / marilia@madpowerlifting.com 

CELL:55-11-3681 0178 / 9979 7475 

FACEBOOK: https://www.facebook.com/marilia.coutinho.pro 

YOUTUBE: http://www.youtube.com/user/marilia05 

LINKEDIN: http://www.linkedin.com/in/mariliacoutinho 

INSTAgRAM: @marilia_coutinho 

SLIDESHARE: www.slideshare.net/marilia05 

STORIFY:http://storify.com/mariliacoutinho/https://plus.google.com/u/0/+MariliaCoutinho 

TWITTER: https://twitter.com/mariliacout


CONTriBuTOrS 

GEORGE CORSO 


george Corso, 38, believes that “less is more” when training and therefore stresses the importance of calisthenics 

and movement with clients. His workouts incorporate unconventional approaches using water 

jugs, stairs, hills, walls, handtrucks and hard wood floors, with each unique workout designed to address 

specific athletic goals. 

george is a Certified Strength and Conditioning Specialist (CSCS), a certified Personal Trainer with the 

National Strength and Conditioning Association (NSCA), a certified Ignite360 Trainer, a trainer through the 

Russian Kettlebell Challenge (RKC), Progressive Calisthenics Coach (PCC) and certified in TRX and Animal 

Flow. He co-owns FORZA, a gym in Millbrook, New York with his wife, Amy. 

For 16 years george has been a successful varsity track and field coach, working with athletes to reach 

district and state championships. He is also trained in the art of Jeet Kune Do (JKD) and recently started 

his new athletic adventure in Parkour. Born in New York City, george currently resides in Lagrange, NY, with 

his wife and 4 children. 

INSTAgRAM: georgecorso86 

PATRICIA ALCIVAR 


Patricia Alcivar, aka “Patty Boom Boom” is a professional boxer, competitive runner and avid mountain 

and rock climber. Currently she is 8-3-3 KO’s as a pro boxer and has won the NYS Flyweight Championship. 

Her amateur background includes winning two consecutive NYC golden glove titles at 119 lbs in 

1998 and 1999, winning the gold at the first Women’s National Amateur Boxing Championship in 1997, 

and silver the following year. Her performance won the attention of The United States Olympic Committee, 

which voted her Athlete of the Year in boxing, making her the first female to receive the honor in the 

sport. She also won gold on Team USA in the first ever international competition against Canada in 1998. 

Patricia has participated in 23 marathons, countless triathlons, road races and adventure races. She also 

enjoys climbing and has her heart set on taking on Denali and Everest one day. 

Born in Barranquilla, Columbia, she currently resides in Forest Hills, NY, and works as a Spanish Interpreter/Translator, 

Health and Wellness Coordinator, Event Manager, EMT and Personal Trainer. Patricia 

plans to complete her education to become a Physical Therapist and give back to the community that 

has supported her. 

WEBSITE: www.patriciaalcivar.com 

YOUTUBE: http://www.youtube.com/user/pattyboxer12 

TWITTER: https://twitter.com/#!/PatriciaAlcivar 

BLOg: http://pattiboomboomsblog.blogspot.com 

FB FAN PAgE: facebook.com/PatriciaPattyBoomBoomAlcivar


THE QUEST FOR 

SUPER HUMAN STRENgTH 

David Schuck’s commitment to developing super strength started when he was a 

very young boy. Now at 26, he’s not only developed an impressive fitness program merging 

an intense lifetime of experiences, but he over-powered severe depression, ADHD 

and the complications of Asberger Syndrome. 

Issue 10 - Volume 1 

Your early experiences made a big impact in your 

life – from seeing a Marine doing one-armed 

handstands to being obsessed with superheroes. 

Tell us about your athletic evolution. 

I was driven since I was very young to be strong and 

wanted to figure out how an average person could 

have super strength and capabilities. 

In my early years, like ages 5 and 6, I did gymnastics 

- nothing too serious - but I could do like 150 

cartwheels in a row! In middle school I got into 

some sports and martial arts. At that time I started 

to do stuff on my own, like 1,000 sit ups in a row. I 

used to do 2-finger, one-handed push-ups at 14…10 

on each hand. 

In high school I took a strength and conditioning 

class and by 15-16 I started lifting seriously. I 

worked hard at it. At first I could only deadlift 100 

lbs., but by the end of my junior year I could do 

400 lbs. The coach would use me as an example to 

demonstrate proper form and I acted as a kind of 

assistant coach teaching athletes how to powerlift. 

I had a school record in powerlifting and qualified 

for Nationals, but didn’t go. 

I quit powerlifting at the end of my junior year and 

everyone, including my coach, was pissed at me. But 

I felt it was only making me strong in the gym. I 

didn’t feel like I had applicable strength. Also, I was 

in and out of a parkour group with my friends for 

years and was also into karate. The karate coach 

was a great teacher and showed us proper kinetic 

chain movement. For about 2 to 3 years after high 

school I didn’t do anything but meditate and train 

my body and mind.


I’m not A belIever In tHe SplIt routIne 

SyStem becAuSe I Don’t tHInk tHe boDy 

SplItS up muScle SyStemS wHen It 

wAntS to Do SometHIng.” 

That’s an unusual route to take. Was it a period 

spent trying to find yourself? 

I was at one point suicidal and depressed and my 

karate teacher, in addition to being a great martial 

arts instructor, taught me how to evolve and adapt. 

He would talk to us about life in general before 

each class. I had been in counseling. I grew up with 

Asberger Syndrome and ADHD, although I was 

different because I didn’t really have social issues. 

But I would rock a lot to relax and listen to loud 

heavy metal music in a dark room. He was the first 

person who explained things to me in a different 

way. Doctors used to give me medication which 

messed me up, but he showed me there are a lot of 

ways to meditate and my way of not sitting still to 

do it was fine. I needed some sort of physical rhythm 

to mentally calm myself and doctors made me feel 

weird for having to do this not so normal thing. 

My teachings from Sensei Hanula extended beyond 

great self-defense. He taught me how to control my 

emotions, which ultimately helped me overcome 

my depression and emotional issues. 

things, more work-like exercises. I also wore up 

to 80 lbs. all day for a couple of months - with 

ankle weights and a weighted vest which I wore 

underneath a jacket and pants to keep everything 

together – until nighttime when I fell asleep. I did a 

lot of crazy things that made a huge improvement 

on my strength, and a lot of things I overdid too. 

By the time I was 21 I was training at a mixed 

martial arts gym and began to learn boxing, muai 

thai and Brazilian Jiu Jitsu as well as some wrestling 

and judo. I became sponsored in Jiu Jitsu and won 

medals and became the new breed Intermediate no 

gi champion in Maryland. 

I also starting working at UPS unloading boxes, 

which was a huge part of my training and how my 

understanding of fitness grew. I would use every 

opportunity to workout at UPS, seeing how fast I 

could unload trucks. I did handstand push-ups on 

the extendo while moving it back out of the truck. I 

sharpened my reflexes…knocking down boxes and 

catching them to increase my productivity while 

unloading. 

So I did spend those few years trying to figure 

myself out without any pressure or deadlines. 

This experience completely changed me. I was on 

three different pills and found I didn’t need them 

anymore. I still get some seasonal depression but 

once I realize the cause – the weather – I know it’s 

not just me being messed up. 

In addition to taking karate seriously, what else did 

you do at that critical time and after that? 

I was trying to develop the best styles [of training] 

to reach that superhuman level of strength. I went 

back to Shaolin style…grips with poles, carrying 

Issue 10 - Volume 1


So what is your training style now after all of these 

experiences? What do you think sets you apart? 

I’ve designed a big circuit that I just call the Super 

Human method. It’s constantly progressing and is 

flexible depending on the person’s goals, abilities, 

weaknesses and such. 

I never touch any seated stuff, except maybe for 

rehabilitation, but for the most part I don’t like any 

machines. I work the whole body at once because 

I’m not a believer in the split routine system 

because I don’t think the body splits up muscle 

systems when it wants to do something. When you 

work, you use your whole body and I want things to 

be as functional and whole body as possible. 

But I will do different focuses, depending on what 

someone is working on, like upper body, lower body 

or a specific area. I always work on form, balance 

and try to notice things that other people miss, even 

like how to walk properly. 

I also use things in the environment, which I got 

from parkour, like stairs. I think the acrobatic and 

flow stuff in parkour is cool, but I stick to the 

more functional moves I learned from it because 

some things I think are bad for your joints in the 

long-term. With the stairs, I break down different 

workouts like bear crawls and climbing backwards 

up the stairs bear crawl style. I often use these 

for warm-ups. So I like to add coordination into the 

physical exercise. I’ll incorporate some yoga and 

stretching, too, depending on how they feel and 

what the goals are. 

Do you still do lifting when you train? 

I still incorporate lifting, but I’ve change all the lifts 

to one-armed stuff like a one handed dumbbell 

press…and try to focus on not turning to compensate 

for extra weight. 

One of the things I use in my workout is a 50 lb. 

slam ball and do things like swing slams and 

different progressions using the ball. I got that idea 

from working with UPS. I got really strong and had 

great cardio while working there because I was just 

moving boxes. 

So does the S.H in “S.H. Fitness and Martial Arts” 

in your recently launched business stand for “Super 

Human”? Do you teach martial arts too? 

I actually changed the name from Super Human to 

S.H. because so many places use Super Human, but 

that’s what it stands for. 

I do competitive Brazilian Jiu Jitsu as a sponsored 

athlete so my workouts about half way through turn 

towards very structured and focused martial arts. I 

want each client to get the most out of their time. 

I also want to be able to implement a complete 

range of martial arts skills with fitness to inspire 

true confidence and security in my students. 

Do you take an aggressive approach with clients? 

How do you motivate them? 

I tell people to go by how their body feels. I tell 

them to write down, to keep track of how their body 

feels because in my opinion there is never a strict 

written program for everybody because everybody’s 

different. It’s a flexible program based on goals, 

soreness levels, injuries and such. But I have a set 

program that I progress them through to get them 

the results they want. 



I wAnt to cHAnge tHe fItneSS worlD AnD mAke workout 

progreSSIonS tHAt Anyone cAn Do quIckly to become 

AtHletIc In All AreAS of fItneSS.” 

Do you work mostly with men? What are most 

people’s fitness goals? 

I work with both men and women. Actually the 

client I’ve trained the longest is a 56-year-old 

woman. Different people have different goals. 

Some want to lose weight, get toned, get stronger. 

If someone wants to get bigger in size, my program 

will get then more ripped, and much stronger, but 

more like a gymnast’s build that’s very core and fullbody 

focused. One client I have is a very lanky guy 

and he can lift more than big guys, which is weird 

because they look more muscular, but they’re not 

stronger than he is. He wanted to get bigger and 

thinks he has but mostly he’s just a lot stronger. 

Unfortunately, most of the time the reason people 

want to train is for cosmetic purposes, and I’m 

like the exact opposite. I don’t focus on the body 

building stuff, but people who do enough of my 

workout will get ripped. 

What are your future plans and goals? 

Right now I’m going back to school for physical 

therapy. I want to learn from grey’s Institute because 

they teach functional patterns. I want to know more 

about the science of functional movement and 

rehabilitation. I know what I’m doing is effective, 

but I’d like to know scientifically why. Eventually I’ll 

move out of central Pennsylvania to build a fitness 

career elsewhere, hopefully someplace where 

there’s no winter because I can’t stand the winter. 

I really want to become the best version of myself, 

be a strong leader that people can look up to and 

be inspired by. I want to change the fitness world 

and make workout progressions that anyone can do 

quickly to become athletic in all areas of fitness. 

Check out some of Davids instructional videos below! 

https://www.youtube.com/watch?v=M3BVnH60LnU--> 

Circuit example with 50lb slam ball switching 

exercises every 30 seconds, full body, focusing on 

the arms. 

https://www.youtube.com/watch?v=zbpJJ8kuTnY--> 

Swing and catch slam ball exercise with 50lb slam 

ball. --->New work out with the 50lb I came up 

with. Keep the legs wide, rotate and dig deep under 

the hips like throwing an upper cut, keep the ball a 

decent distance from your body to put more stress 

on the arms and shoulders then throw and catch. 

https://www.youtube.com/watch?v=y0Tb_A_bglY 

70lb row with hand stand push up, small intense 

circuit. 

https://www.youtube.com/watch?v=QxpfjvtbqAM 

Swing slams. like a basic kettle bell swing with an 

added dead lift type of motion to imitate and slam 

to finish. 

https://www.youtube.com/watch?v=j92LOFdcePA 

Slam ball burpees, a small jump squat keeping low 

with the ball, over head press into a slam then a 

super man push up on the ball. 

https://www.youtube.com/watch?v=eEIzESCAqkY A 

circuit that can be used with many different types 

of exercises to target different things, the overall 

premis is to build a strong balanced base while 

being mobile and using proper functional form. 

https://www.youtube.com/watch?v=69IqZNT0yQg 

Teaching a weapon translation to a few empty hand 

techniques. 

https://www.youtube.com/ 

watch?v=wfOKif7nROg&feature=youtu.be 

Jujitsu ground techniques (leg locks). 

Facebook: https://www.facebook.com/S.H.FitnessMartialArts/ 

Instagram: Schuckera 

Youtube: https://www.youtube.com/channel/UCgiAVlOvzXlzbFQ0dyvZ_Fg 



PURPOSEFUL PLAY 

Adding an element of play to his training, George Corso’s creative style offers more than 

amusement – it reduces stress, engages the mind and provides phenomenal results. Step 

into his gym, FORZA, to see why playing with dollys isn’t just a little girl’s game 

Fitness has always been a major part of 

my life. At the age of 14, I began working 

out in the garage of my parents’ home with 

my father using the Sears and Robuck ‘Ted 

Williams’ weight set. I clearly remember the 

day my father introduced me to “The Hill”, a 

60 yard, 50 degree hill hidden at the exit of an 

historical mansion in the town where I grew 

up. We spent every Saturday afternoon there 

– with me running The Hill, and my father, an 

ex-Marine, holding a watch and timing each 

effort. He would always say, “Just remember 

there is someone out there training harder 

than you.” 

This soon helped ignite the desire to become 

faster more efficiently. Conditioning became 

my main focus as I moved on to be a high 

school and then a college athlete in both track 

and football. I then gravitated to competitive 

light weight natural body building. I loved 

it, but found that it was never completely 

satisfying.


As I searched for different avenues of 

training I began to look outside the 

box. I started researching training 

styles and movement. I explored 

so many styles that I began to feel 

overwhelmed. I decided to go for it and 

embraced it all! I obtained my Personal 

Training and C.S.C.S credentials 

with the NSCA (Certified Strength 

Conditioning Specialist with the 

National Strength and Conditioning 

Association) and many others as I 

expanded my knowledge. 

Over the next few years, as I began to grow 

my personal training business, I explored 

as much variety as possible in my own 

training regime. Martial arts (Jeet Kune 

Do), calisthenics, kettlebells, gymnastics... 

my training continued to evolve and over 

time I’ve discovered what is the best fit 

for me and for my clients. 

In 2006, I began to adopt unconventional 

methods for both myself and my clients. 

“Strange” and “Unorthodox” are a few 

words that my clients used when they 

saw how I utilized different methods and 

equipment for my routines. Trips to the 

local hardware store for supplies such 

as PVC pipes, ropes and dollys were a 

normal part of my routine. Finding ways 

to use everyday pieces of equipment to 

train with became a working hobby. 

The PVC pipe is one of my favorite 

pieces of equipment. A small example 

of why, is how it improved my pull-up 

game. I tie the PVC pipe, with a section 

of climbing rope attached to the 

center, to a pull-up bar to create more 

instability when doing a pull-up. This 

will ultimately result in a stronger pullup 

on a bar. It is also a diagnostic tool 

as I can see whether a client is pulling 

unevenly. No matter how strange 

the exercise or equipment, there has 

always been a rational behind each 

movement. 

“Train with a purpose” quickly became 

my training studio’s motto. I never 

use conventional or unconventional 

methods without valid reasons for 

doing so. From listening to other 

trainers, reading the latest fitness 

studies, or just watching the success 

of other athletes (or non-athletes), my 

inspiration comes from many sources. 

But the methods of training never 

quite satisfied me. 

I feel that we adults 

have forgotten how to 

play and how important 

play is in our daily lives. 

So I add an element to 

play to both amuse and 

condition my clients. 


I feel that we adults have forgotten 

how to play and how important play 

is in our daily lives. So I add an 

element to play to both amuse and 

condition my clients. This aspect of 

training - the playing - has become 

my new motivation for myself and 

my clients. What I love about this 

approach is that it takes away from 

the stress individuals feel when they 

come in for training sessions. It 

brings home a new purpose for the 

training program. 

The pressure of the working for the 

aesthetics becomes secondary and 

the realization of the importance of 

movement and strength becomes the 

ultimate goal. It becomes more of a 

look what I can do rather then this is 

what I look like. 

Movement carries over to so many 

aspects in our lives. Being a better 

mover will create a better awareness 

of how we move throughout the day. 

Whether we are playing with our 

children or even working in the yard, 

the carry over is extraordinary. 

When I introduce difference patterns 

or unconventional means of training to 

my clients, I make sure that the practice 

makes sense to them so they see the 

importance of it. Being a professional 

trainer/coach, I get clients who are 

looking for different goals. I try to reach 

each one of them with a similar approach 

so that I can create a unified program 

to keep people on the same page. I try 

to use as many unconventional means 

of training as I can. Especially when 

tackling different aspects of training.


Stamina: Is a dimension of training 

that gets extremely confused with 

endurance. The best example is 

comparing a sprinter and a distance 

runner - a sprinter is trying to keep 

maximum speed for an extended 

period of time. So, for stamina, one of 

my favorite training methods is using 

the fan bike! Not in the traditional 

way by any means. For this I enjoy 

using it for both the upper body and 

the legs. For both, I actually remove 

the seat. This allows me to grab on 

to the peddles with my hands in a 

push-up position. giving myself or 

my clients a time of 30 seconds, we 

try to peddle with our hands (keeping 

that strict push-up position) as fast 

as possible with the goal being to 

maintain our maximum RPM’s. From 

there we hop on to the bike and peddle 

to max RPM’s again, using the legs in a 

standing position. After the combined 

time of 60 seconds, we are as spent as 

a full training session. 

Core Strength: There many variations 

from many great instructors on how 

to train the core and what is felt 

to be “the best”. I have a belief that 

there is no best way, instead there are 

appropriate exercises for appropriate 

times. That being said, for my go to 

unconventional core exercises I love 

using a hand dolly that can be easily 

purchased in a hardware store. After a 

lot of thought and even more practice, 

I came up with many useful ways to 

train with the dolly. Most of them 

stem from the prone position but each 

one remains unique with different 

neuromuscular firing patterns. 

My favorite is, what I call, “Bus Driver 

Pushups”. While in a plank position, 

hands are held on the outside of the 

dolly, directly underneath your chest. In 

one smooth motion, rotate the dolly to 

the right while keeping it underneath 

you and maintaining straight hips 

and spine. Repeat on the other side. 

Like all bodyweight training regimes, 

every exercise is a progression to 

more advanced movements. These 

movements are all accomplished 

with a “slow is smooth, smooth is fast 

approach.” (Thank you Phil Dunphy.) 

They not only require stability, but also 

an understanding of how the muscles 

of the body have to behave as one 

cohesive unit. 

Endurance: With any endurance 

training, I feel that the word ‘routine’ 

is the problem most people face 

when looking to increase endurance 

performance. For myself, or my clients, 

I try as many variations in a program 

as possible, again with the thought of, 

“Does this make have a purpose and 

will they/I benefit from it.” 

One of my all time favorite endurance 

programs is to go to our local track. It 

is our 5-4-3-2-1 workout. Being an avid 

sprinter I have a love-hate relationship 

with this one. You start at 500 meters, 

running and finish the 500 with a full 

sprint. At the end of the sprint, walk 

briskly 200 to 400 meters for an active 

rest. Then hit the next phase which is 

400 meters. Until you get to 100. The 

kicker is if you feel great and want to 

continue, try climbing back up the ladder! 

Issue 10 Volume 1


Explosive Power: My all time favorite is 

the Kip-Up. The main reason is because 

there are so many modalities that one 

can add to it. That being said, even 

though for some it may seem like a life 

time or an impossibility trying to get 

to this feat. Training for it in general 

will add to one’s explosive power. The 

first progression alone aids in explosive 

power. Teaching my self or a client on 

how to hamstring kick into a rolling 

squat develops amazing hamstring 

power, and illustrates how important 

and powerful our legs are. One routine 

I love is kipping up then transitioning 

into a jumping jack knife squat! 

Speed Training: Living in the 

Northeastern U.S., speed training, 

depending on snow, becomes rather 

difficult. I have a lot of track athletes 

who want to create better turn over in 

there legs or as my former track coach 

would state - switching the gears! For 

this we like to use an exercise I named 

Temper Tantrums. This, for sure, is one 

of those exercises that sneaks up on 

you after about 10 to 15 seconds. Alone 

they are great, super-setting them after 

kettlebell swings is brutal (so needless 

to say that is when they are used by me 

and my clients). The Temper Tantrum is 

as follows: Laying on a mat face down 

with the mat being about an Inch and a 

half thick, take an exercise ball 55 cm to 

65 cm in circumference, and rest in on 

the low back, applying pressure to the 

ball so that it does not move. Then kick 

the ball as fast as possible, alternating 

feet for 10-30 seconds. What this does 

is it teaches the hamstrings to create 

that turn over quickness that is needed 

in all sports. The more the brain 

understands the movement, the more 

it tells the body how to move with the 

demands of outside forces. 

Shoulder Endurance: One of my 

favorite stamina exercises is sloshing 

with 5 gallon jugs. I like to add (at the 

most) 5 to 10 lb. of water to the jugs. As 

silly as this sounds it works amazingly. 

The most basic move we use is 

standing in a split squat stance at the 

lower end. We take the jugs and use 

a push-pull fashion to get the water 

sloshing around as much as possible. 

What I really love about this is that it is 

useful for the most elite of athletes and 

for those who are new to exercise. This 

workout has so many variations and is 

so versatile. The burn on the shoulders 

is tremendous! I originally came up 

with the idea to help me with one 

punch that is used often in Jeet Kune 

Do - the straight blast. I wanted to use 

the water to help propel me forward in 

an extremely powerful sense. As Bruce 

Lee stated: “Be water my friend”. So, I 

did the next best thing I trained 



Calisthenics: As far as unconventional 

methods for training body weight, 

I didn’t really reinvent the wheel. I 

just try as many different body weight 

practices in my routine as much as 

possible. I use what works at the time 

and I save the others for later. I do, 

however, make-up my own programs 

and progressions at times to help 

myself or clients with there future 

goals. I will say that out of all the 

methods that I have used over the 

years, calisthenics and movement have 

made me stronger and more mobile 

then I have ever been. There are times 

I will take moves that have already 

been accomplished by others and I will 

add my own little spin on them. For 

example: The Elbow Lever on a single 

arm fashion on an BOSU or double arm 

elbow lever on a 10 lb plate. 

no matter how strange the 

exercise or equipment, there 

has always been a rational 

behind each movement. 

For my self and my own training 

it all varies. I train 5 days a week, 

however, I move 7 days a week. 

What that means for my routines is 

that I have 3 Full Body calisthenics 

days - Mondays, Wednesdays, 

Fridays. The Majority of those 

days are spent with a focus on 

pulling and grip. I base my pulling 

on the body part I want to work 

on. Mondays - Vertical Plane, 

Wednesdays - Horizontal, Fridays 

-Inversion. Tuesdays, Thursdays 

and Saturdays are my movement 

practice days, using everything 

from animal movements or yoga 

inspired practices. Other times I 

am doing deep squats or a dead 

hang from the bar. My routines are 

meant for myself to resemble play 

as much as possible. Because as I 

say to my clients and friends: We 

Train To Play. 

For my future, I see creating a 

brand of fitness that is suitable 

for all people, from moms and dads 

to elite athletes. I try to live to 

inspire others to enjoy movement. 


Buy now at www.UnconventionalAthletes.com


POWER TO LIFT 

POWER TO LIve 

Systematic abuse and 

torment under a military 

dictatorship led Marilia 

Couhotuis to attempt suicide 

at nineteen. Eventually 

escaping her captors, her 

redemption came in 

an unusual form – 

powerlifting. 

First of all, let me share with you what I think separates 

those of us who are unconventional from those who 

are conventional. 

It is not the unusual experiences. It is not the tragedies 

or circumstances. It is the choice of following a 

predetermined protocol to solve a socially codified 

problem. 

My story contains many surprising and rare episodes. 

I would say the rarest of all has been experiencing a 

tornado at its low pressure core. But what made me 

more unconventional was probably the way I handled 

unfortunately quite common experiences, such as 

rape, chronic abuse and madness. 

The conventional way of dealing with abuse or suicide 

includes silence, counselling, religion, drugs… but 

rarely coming public with the story, and rarer still, 

adopting high performance athletics to deal with the 

irresistible call from death. 

I don’t think being unconventional makes anyone any 

better or worse than being conventional. It does, however, 

make their story an extra resource for those seeking 

alternatives – for whatever it is life challenges you with. 

Marilia Couhotius, Ph.D. 



Your journey in life that led to powerlifting is 

extraordinary. Can you share your background 

and how you got into your sport/training? 

I was born in Brazil and grew up here and 

there (meaning on and off the USA). I come 

from an academic family and I was prepared 

to be a scholar, since before I learned how to 

walk and talk. 

Let’s skip the part where I was a weird child 

and go directly to my early teens, when I started 

getting involved in sports. That was when I 

was about 11 years old, as a part of a talent 

screening program. Of the sports I was chosen 

for, my real love was fencing. I dedicated my life 

to it and was, for a few years, the closest I ever 

got to being a “normal child”: there was a lot of 

playing involved in just being at the training 

centre. Children learn by playing, and they 

play at imitating the adults. We played judge, 

side referees, everything. When the time came 

for me to take my exam (to start competing 

in fencing, you had to take a practical and 

theoretical exam), I was well prepared. Soon 

I started winning competitions and became 

quite a high ranked fencer at a very early age. 

couldn’t sleep, didn’t communicate with anyone 

and was diagnosed with what, at the time, was 

called “maniac depressive psychosis”. Today this 

is known as bipolar disorder and is one of the 

mood disorders of the cyclothymic spectrum. 

I was heavily medicated but managed to have a 

quite successful, although not linear, academic 

career. I graduated with a major in Biology (and 

what would be considered in the USA a minor 

in chemistry), got a M.S. in Chemical Ecology 

and a Ph.D. in sociology of science. In 1989 I 

had a daughter. 

So, it is very simple: I lift because 

that is from where I derive a deeper 

balance and meaning to 

keep existing. 

That was 1977/78 and Brazil was under a 

military dictatorship. My brother and his friends 

were members of the Brazilian Communist 

Party and they had decided I’d be a member. Not 

any member, but a type they call the “gramscian 

organic intellectual”, meaning someone from 

the educated segments that was recruited and 

put to work for the party. That requires a lot 

of violence and brainwashing. The more you 

resist, the higher the violence level. It is like 

any cult. 

The first thing they had me do is abandon 

sport. It was a “bourgeois deviation”. Then 

I was reprimanded every week and sent to 

special “educational” activities for those 

with “ideological consistency” problems. The 

violence escalated to physical violence, rape 

and chronic abuse. I thought about suicide very 

frequently including after a forced abortion 

in which my uterus was ruptured. When I had 

just turned 17, I started hurting myself more 

seriously. 

At 19 I left organized activism (although I 

feared them for many years) and for months I 



symptoms came back with a vengeance. That is when 

the suicide attempt happened. 

Less than a year after that incident, I discovered 

powerlifting. I fell in love with it the way I had 

fallen in love with fencing. Something beyond the 

neurochemical aspects of training provided me with 

some stability and a set of goals to pursue. Months 

later I won a National championship. 

All this narrative to answer your question about how I 

got to powerlifting: by accidentally surviving a suicide. 

From crisis to crises and marital disaster to marital 

disaster I moved on until in 2005 I attempted to 

commit suicide on a dirt road adjacent to a major 

coastal highway in Brazil. I was accidentally seen 

seconds after slashing my throat by a passer-by who 

took me to a hospital. They stitched my jugular, but I 

lost part of my sensitivity on the left side of my face 

because of severed nerves. 

It must be said I was already very close to that. The 

year before, I had quit all medication and started 

experimenting with several training activities. 

Strength training actually controlled my symptoms 

and I enjoyed it very much. I didn’t know to which 

extent things were controlled, cured or managed, 

though. So I stopped training for a few weeks and the 

What motivates you to compete? 

Interesting question. But does the question about why 

I lift get the same answer as the question about why 

I compete? 

I’m a high performance athlete. I broke many and hold 

some world records and I am ranked among the first 

10 best in my weight class of all time. I lift because I 

seek transcendence. I seek the state dissolution of the 

self into “something” that I honestly can’t define, but 

exists only in timeless and spaceless dimension that 

exists during the “perfect lift”. It is the quest for the 

Holy grail: we can be almost there, but not quite. The 

sensation of being almost there, though, is so powerful 

and so overwhelming that it justifies an existence. In 

my case, even more: it is the impetus towards this 

merging into the “All” that balances my ever present 

urge to dive into Nothingness. Death. 



I know what I am. I am a suicidal individual. 

Very serenely, it doesn’t matter what brought 

me here: I cannot deny that there is an 

irresistible attraction to oblivion, to ceasing to 

be, to nothingness - which is hard to explain 

to normals: how can you be attracted to 

something you have never experienced? Yet, 

here we are, so many of us who take our lives 

because we can’t resist this (fatal) attraction. 

Yes, there is always some past tragedy to blame, 

but this is unimportant. How do we deal with 

this? First, by understanding what holds it back. 

Meaninglessness unleashes it – Meaning holds 

it. Purpose drives meaning. Transcendence 

balances oblivion. That is the equation. 

So, it is very simple: I lift because that is from 

where I derive a deeper balance and meaning 

to keep existing. 

I compete because I don’t exist in the void: I 

exist in society. Competition is a ritual act by 

which an achievement is legitimately made 

yours before your peers. Everybody needs 

levels of validation and every act we perform is 

socially adjusted through these rituals. 

That is why I compete. Powerlifting is not an 

Olympic or professional sport, so there is no 

money or governmental support for whatever 

I do. Competing in powerlifting is really about 

socially validating a personal achievement 

among your peers and participating in a 

collective act of validation (of others). 

What’s the hardest Powerlift you have pulled 

off? And do you train your mind-set? 

The third deadlift in the 2012 WPC World 

Championship. I pulled 175kg and won by 

2.5kg in the total. It was then or never. 

High performance athletes train their mind set 

whether they know it or not. My co-author, who 

was my sports psychologist before becoming 

my partner, Joao Cozac, measured the time 

it took for me and a weightlifter to perform 

a biofeedback test that required total focus 

and sensory funnelling. Mine was around 50 

something seconds. He was amazed: nobody 

scored that in years of research among other 

high performance athletes. I asked about the 

result and smiled. He asked me why [I scored 

so high]. Simple: we have 60 seconds to start a 

lift from the moment we hear the speaker say 

“the bar is loaded” or “the platform is ready”. 

We are trained to make optimal use of those 

60 seconds. 

Also, the process that takes to reach the 

platform in a powerlifting meet can be seen as 

a type of “guided meditation”: ““Peter is up, Jake 

is on deck, and Kevin is in the hole”. When the 

speaker announces “the bar is loaded”, Peter is 

already in the state of mind to start lifting in 60 

seconds. If Jake gets too psyched up and doesn’t 

consider he’s much taller than Peter, and it will 

take longer for the loaders to adjust the bench 

for him, he will reach the platform past his 

optimal state of concentration and readiness. 

Kevin has time. He can’t go to the bathroom or 

think whether he should use that wrist wrap 

or the red one, but he shouldn’t speed up his 

psyching up either. It is one of the few sports 

where the type of focus includes total sensory 

quenching. 

How often do you have to train to keep yourself 

on top of the game? 

That depends on what you consider training. 

If you ask some powerlifters, they will tell 

you they only train three times a week and 

only a few hours. But they are leaving all the 

assistance work, what some don’t even consider 

assistance work, but “bodybuilding work”, all 

the pre-hab exercise and, worse, re-hab ones, 

stretching, intense cardio, light cardio, etc out. 

If you add everything that must be considered 

training, I don’t train less than 2.5h/day, every 

day, except maybe weekends. 

If you consider powerlifting work at higher 

intensities, I will probably train each lift once 

a week. If you include strength and speed day, 

then it’s twice a week per lift (we have three 

lifts). 

How is it to be involved in a predominantly 

male sport? You lift more than most men can 

- is this from years of conditioning or your own 

unconventional approach? 



[the body] moves as a complex set of 

levers and we need to stop looking at 

the body in a segmented way” 

First, how is it to be involved in a predominantly male 

sport: I don’t think it is that much different than in 

other sports. I say that because I have been a high 

performance athlete in fencing, where the proportion 

of women is higher. 

What really matters is that political power is still 

predominantly concentrated in male hands in most 

sports and I would say that in the strength sports we 

are somewhat good in this respect. Pick Strongman, 

for example, which is not only predominantly 

male, but until recently it was only male. The most 

powerful person in the sport is a petite, pretty, black 

female called Dione Wessels, president of American 

Strongman, the most important sanctioning body in 

this sport. I wouldn’t have mentioned ethnicity if it 

weren’t for that fact that, together with sex, it is one of 

the items that, like it or not, have power implications. 

If you consider the male, white and big individual as 

dominant, she would be the opposite. Yet, few people 

are as respected as her. I see that as a result of the 

respect she treats everyone with. In the sport, it really 

doesn’t matter whether we are male or female. I admit 

that usually the last flights, the male heavyweights, 

is considered the most exciting because the lifters 

are physically impressive. But their attitude has 

contributed to a pretty equanimous participation of 

men and women in powerlifting. 

Do I get flack from people? Yes I do, and it comes 

chiefly from mainstream physicians. I have been 

insulted more times than I should and much, much 

less than my fellow powerlifters. Physicians react to 

strength athletes according to a perverse combination 

of their insufficient scientific background concerning 

biomechanics, injuries, inflammation, etc; their 



resentment towards people who are obviously 

in their physical prime (I would say envy) 

and their prejudice concerning Performance 

Enhancing Drugs (about which they have even 

less scientific information). I have very little 

patience and I admit I react with arrogance and 

less manners than I should. And yes, I demand 

they call me “doctor”. If we are going to play the 

intimidation game, let’s see who wins. 

Why do I lift more than most men? Definitely 

because they are not specifically trained for 

maximal strength. I am genetically privileged as 

a woman, but any mediocre man with enough 

specific training would lift more than I do. 

How do you keep yourself in shape, or do you 

follow a special diet or both? 

Training combined with diet, as for most 

athletes. We need to eat according to our 

needs, which are different than non-highperformance 

athletes’. We also train at a very 

high intensity. The result is that we have long 

term morphological adaptations: our bones, 

joints and muscles are adapted to what we have 

been doing for years. Part of these adaptations 

is invisible, like bone density, for example. Part 

is visible, like muscularity. 

Where’s your favorite place to train – indoors, 

outdoors or both? 

My favorite place of all places on Earth is my 

powerhouse (my home gym), back home, which 

doesn’t even exist anymore. After the recent 

revolution in my life that brought me to the 

United States, my equipment is now with my 

friend, Hugo. My home was my temple. After 

that, I’d say it is Ingear Fitness, in Stuart, 

Florida, a facility owned by a good friend and 

where, if everything goes right, I will be back 

soon. Powerlifting is an indoors game. 

What is your favorite training method? Is there 

any body part you like to work most for the 

powerlift? Do you use any unusual training 

methods? 

Powerlifting is at the same time very simple 

and as complex as life. There’s no big secret 

or magical method. I know what works for 

me and I use the method that works for me. 

I created it. There are many training methods 

that are very good out there. I recommend my 

friend Swede Burns’ 5 th Set as a method that 

will work for anybody, as long as they apply it 

to the letter. In powerlifting, we use the whole 

body in every lift. We can’t afford to have a 

“favorite part” There are some approaches 

that I use more frequently because of the 

specific conditions I am in, in recovery from 

many different injuries and having to manage 

chronic ones. 

I cannot give you anything unusual. You 

see, the basis of my philosophy concerning 

powerlifting as a resource for recovery of 

lost movement patterns is that the three lifts 

are codified forms of the most fundamental 

elements of the human motor alphabet. 

Nothing can be further from “unusual”. Every 

baby is born and hard wired with the ability of 

squatting, pushing (bench press) and pulling 

(deadlift). All you have to do is watch toddlers 

moving and playing to understand the perfect 

form of the squat, any push and any pull. 

Anyone who: powerlifts, weightlifts does 

some kettlebell training regularly, will 

strengthen all those parts, because the body 

is not divided in parts. It moves as a complex 

set of levers and we need to stop looking at 

the body in that segmented way. The body is a 

moving thing. It is not a jigsaw puzzle where 

independent parts fit together. 

Website: www.mariliacoutinho.com / www.madpowerlifting.com 

Emails: merton.mzm@gmail.com / marilia@mariliacoutinho.com / marilia@madpowerlifting.com 

Cell:55-11-3681 0178 / 9979 7475 

Facebook: https://www.facebook.com/marilia.coutinho.pro 

Youtube: http://www.youtube.com/user/marilia05 

LinkedIn: http://www.linkedin.com/in/mariliacoutinho 

Instagram: @marilia_coutinho 

Slideshare: www.slideshare.net/marilia05 

Storify:http://storify.com/mariliacoutinho/https://plus.google.com/u/0/+MariliaCoutinho 

Twitter: https://twitter.com/mariliacout 

I s s u e 1 0 - V o l u m e 1


UNCONVENTIONAL 

URBAN ATHLETICS 

Think of New York City and what comes to mind? Maybe tall buildings, 

Broadway, taxis and millions of people entrenched in their daily routines? 

Dr. Laura Miranda sees things 

differently. Taking it to the streets, her 

PURSUIT program is designed to turn 

a city’s landscape into an inspirational 

fitness playground. 

Q: You say PURSUIT is so basic, it’s 

revolutionary. Can you explain why you 

developed this approach? 


A: The influence for the creation of 

PURSUIT came from the combination 

of an athletic background and the 

endless desire to recreate that 

experience in my adult “non-sportplaying” 

life. Having worked with 

1000’s of clients over the span of 17- 

year career in the fitness and sports 

rehab industries, I have found that 

so many former athletes crave those 

same components of fitness, yet find 

it hard to “scratch that itch” inside the 

constructs of a gym-based workout. 

I am out to change the way fitness is 

done on a global level. It should be 

competitive, skill-based and pure. As a 

society we are getting sicker, fatter and


more unhealthy, so why has the gym 

come to be this place, this building 

where we do movement? Maybe 

as part of the fitness profession it’s 

partly my fault that we aren’t talking 

about this sort of stuff – that we’ve 

overlooked very practical, simple basic 

methods. 

I believe that if we expand the idea that 

‘fitness is everywhere and anywhere 

you want it to be’, give people to tools 

to understand HOW to do that, and 

to make it fun as hell, we just might 

lower the barrier to entry, and increase 

participation in this whole “wellness” 

thing. And in return, we might just 

become a healthier and happier (and 

fitter) world. 

In an age where we live, work and 

commute in cramped quarters while 

glued to technology the entire day, 

PURSUIT goes against the fitness 

status quo by unhinging the idea that 

“fitness“ must take place inside of the 

four walls of a gym, or even just inside 

of the park for that matter. 

Q: When did you launch PURSUIT? 

A few years back, I had been running 

a successful fitness business in NYC 

that delivered athletic-based workouts 

to large groups of people in the park. 

One morning the park cops abruptly 

shut me down and kicked me out of 

the park. That devastating, potentially 

business-ending event turned out 

to be the catalyst that pushed my 

workout sessions out of the park and 

into the streets. 

PURSUIT was officially born when I 

told the group, “OK, guys, change of 

plans! And I took a group of 30 people 

running through lower Manhattan, 

through Wall Street and up and down 

museum steps. It turned out that people 

loved it more than the traditional boot 

camp I was running in a park.” 

Without the safety and familiarly 

of the park to lean back on, I was 

forced to dig deep into my training 

in kinesiology, exercise science and 

strength and conditioning, and apply 

constant reinvention to everyday parts 

of the cityscape. 


Q: Given that you are working in an 

uncontrolled environment, how do 

you manage to take up to 30 people 

around a city to effectively exercise? 

A. It takes a lot of planning. I map 

out my routes. So many factors 

can come into play – people, 

pedestrians, cars. It also depends 

where in the city you go, too, and 

when. I usually do it early in the 

morning so I don’t have to deal 

with too much craziness. I know 

that the lights are sequenced and 

if the light changes [and splits 

the group], I give assignments to 

do until we are together again. 

Q: PURSUIT is a 4-week program which 

meets 2x a week. Can a class mix 

beginners with more advanced clients? 

A. It’s a bit tricky, but mine are 

basically Type-A, ex-athletes and 

women who are in pretty good 

shape to start. I decided that my 

niche would be women. I do have 

girls who are beginners and those 

who are training for marathons. It’s 

not Crossfit, super crazy, and it’s not 

Curves. It’s almost a custom design, 

and that’s what I pride myself on. 

We start each session with a group 

assessment where I watch everyone’s 

movement patterns, so within the 

workout I can call out for people to do 

things according to their own abilities. 

People enjoy this and tend to stay longterm 

in the program and don’t leave 

unless they get pregnant or they move! 

The skill level of the trainer matters 

with this. How I design it is that we 

make frequent stops so that the slower 

people aren’t left in the back trying to 

catch up. The program is designed to 

accommodate super-fast and slower girls. 

I’ve done co-ed programs for companies 

like luluemon and many others, but 

PURSUIT can be adapted to focus on a 

number of groups from calisthenic-type 

dudes to moms with strollers. 

I’m SettInG 

Out tO ChAnGe 

the wAy 

FItneSS IS dOne 

On A GlObAl 

level.


Q: Can you give us an idea of a typical 

PURSUIT workout? 

A. We can cover between 2 and 3 

miles, but the route depends on 

the day. PURSUIT delivers a unique 

expression of movement via an 

“on-the-go”, hybrid-conditioning 

workout that utilizes nontraditional 

obstacles like steps, 

fences, swing sets, crosswalks and 

everything in between as well as 

traditional workout spaces like 

parks. The act of getting from 

one training location to another 

is an integral component of the 

PURSUIT training session. 

I had to use a different lens in order to 

see the fitness potential in obstacles 

that were all around. The result? A 

crosswalk can double as an agility 

ladder; fences and scaffolding make 

perfect pull-up bars and jungle gyms, 

benches and curbs offer a stable 

platform for explosive strength moves 

and plyometrics. As it turns out, the 

potential is everywhere; you just have 

to know “how” to look. 

Q. What are some of the benefits 

unique to PURSUIT? 

A. PURSUIT mimics athletic based 

training because we are challenging 

the body in a progressive manner, 

through unpredictable situations, and 

across multiple planes of motion. We 

crawl, climb, and traverse obstacles 

of ever changing heights, depths, 

shapes, and sizes. Compare that kind 

of movement-demand to what you 

find in a typical gym setting - linear 

and predictable movement that occurs 

with traditional weight lifting and 

machine-based work. 

Also, asking a grown person to work 

on the skill of climbing across a jungle 

gym, or scaling a piece of scaffolding, 

or crawling in a meaningful way under 

an object, ignites something in them 

that they have probably never knew 

was missing – play. 

In PURSUIT we deploy strategically 

placed tweaks and variables of 

progressive body weight training to 

the exercises in order to increase the 


intensity, thereby continuing to build 

strength, to progress in skill attainment, 

and to enhance performance, all while 

keeping the mind and heart focused. 

Such tweaks include plane of motion 

changes, skill level progressions and 

regressions, changes of points of 

contact, and manipulation of time 

under tension, to name a few. 

Q. Do you think PURSUIT trains 

mindset differently, too? 

A. I know that if I don’t also deliver…the 

mindset tools and behavioral skills to 

learn how to use failure as a learning 

lesson, how to consciously connect to 

their truest selves, and to apply the 

lessons learned “on the field” to all 

other areas of their lives, that I’m not 

only going to lose them as clients, but 

I will have failed in my goal of helping 

them become the best possible version 

of themselves. 

You can have the most kick-ass, 

highly customized, scientifically 

advanced workouts in the world. You 

can experience them with the most 

motivating coach on this planet. But, 

if you don’t also work on the mindset, 

personal development and self-loving 

behavioral change components, the 

athlete’s motivation will dwindle, 

their results will suffer and their 

participation in the program will be 

short-lived. 

In PURSUIT, we embody a mindset of 

always striving for continued growth 

and evolution to be a better athlete 

and a better human. A PURSUIT 

athlete, therefore, is someone who has 

the willingness to put in the hard work 

over the long haul in order to become 

the best possible version of themself. 

Q: Your background is as a Physical 

Therapist specializing in sports 

rehab, along with being a certified 

fitness trainer, nutritional coach and 

professional motivator. Did all of this 

experience weigh in on PURSUIT’s 

training methodology? 

A. Yes. PURSUIT is the culmination of 

and application of all of my clinical 

sports rehabilitative experience, 

my 17-year career in strength 

and conditioning, my bachelors/ 

masters/doctoral degree studies 

and almost two decades worth 

of continuing education and 

certifications. The result is a 

comprehensive training program 

that integrates the most essential 

elements of fitness - agility, 

coordination, balance, explosive 

power, strength, and speed. 

It is a multidisciplinary training method 

that strategically layers together the 

key principles of calisthenics, athletic 

conditioning, high intensity interval 

training (HIIT) and progressive body 

weight training. PURSUIT takes HIIT 

- which is an established method of 

delivering massive weight loss and 

performance related results - to the 

next level. We finish off with a body 

weight “skill-based” move on a piece of 

cityscape that focuses on the mastery 

of the body in space. 

The execution of this static, skillbased 

move increases the mind-body 

connection since this requires an 

intense focus, meticulous practice 

and keen kinesthetic awareness. 

The physiological importance of 

incorporating this type of work as a 

“finisher” after an exhaustive anaerobic 

and aerobic bout is that the work shifted 

to the smaller stabilizer muscle groups 

as you activate the integration of the 

shoulder and hip girdle with the core.


Q: Your vision is to change the way 

fitness is done on a global level. 

That’s an ambitious goal! How are you 

planning to do this? 

A. This year I launched PURSUIT 

as a licensed fitness model for 

trainers to run their own PURSUIT 

programs around the world. I 

partnered with NESTA…a personal 

trainer certification company, 

and as of right now it’s an online 

program downloadable with 7 

hours of video and a 250-page 

manual which includes marketing 

materials. It basically lets them 

start-up and successfully run their 

own business in their own city. 

Currently my program is in the U.S., 

the U.K. and Australia. 

My vision is to expand the idea of 

what “fitness” actually means to the 

average person. Most people are 

limited by what they have available to 

them, and what they understand their 

options to be. For most, it’s “do cardio” 

or “lift weights” in the gym, or “go for 

a run” outside. 

I feel that in many ways as an industry, 

we have conditioned our clients and 

the general public to understand that 

exercise has to happen only when 

certain conditions are right - in the 

gym, with certain equipment, and on 

specific machines. The reality is that 

those machines and that equipment 

aren’t necessarily the BEST options; 

they are just what works in that 

limited space. It is for those reasons 

that I say that PURSUIT is all about 

challenging the ‘fitness status quo.’ 

Q: Is this a year-long program in the 

rain, snow, etc? 

A: We do it outdoors, given the 

climate where we live, until mid- 

December then I rent space in a gym 

for just 2 months. It’s a nice little 

change-up, but we are back outdoors 

by mid-March. 

Q. Finally, why did you call it PURSUIT? 

A. PURSUIT is defined as: Being 

regularly engaged in a quest of mind, 

body and/or nature to achieve the 

“next level.” It stands for: 

P - Progressive 

U - Unconventional 

R - Reactive 

S - Systematic 

U- Urban 

I - Interval 

T – Training 

Can you give us one method you use with 

PURSUIT training that helps improve: 

AGILITY: 

Obstacle: a crosswalk, a curb 

1. Karaoke Shuffle (“grapevine”) through 

the crosswalk, from one side to the 

other and back. x 2 

2. Alternating High-Knee Taps as you 

move laterally across a curb. 20 taps 

out, 20 taps back 

3. Run around the block to the next 

corner’s crosswalk, hold a Wall Sit on a 

building x 1 minute. 

4. Then repeat #1 & 2 on the next 

block, and then again for 3 more blocks. 

(Therefore the sequence should be 

repeated 5 times, or 5 blocks total.) 

SPEED: 

Obstacle: You’ll need a straightaway 

path and for distance markers, you 

will need any inanimate object that 

repeats itself along that path For 

example - street corners, parked cars, 

or lampposts. 

Alternate between a sprint at 85% 

of your max, and a recovery jog at 

about 30%. Alternate between the two 

each time you hit your marker (street 

corners in this example.) 

Repeat x 8 rounds. 



(*Note – you do not need to be in the 

street as Dr. Laura Miranda is in this 

photo. Always keep safety as your #1 

priority.) 

STAMINA/CARDIO RESPIRATORY 

ENDURANCE: 

Obstacle: Staircase, Ledge 

1. Double Legged Stair Jumps - Before 

you are fully recovered, jog at a 

moderate pace out 1 minute, back 1 

minute. Pro Tip for maximal safety and 

results: land the same way you take 

off. Your landing squat form on the 

step should exactly match you’re the 

form at take off. 

2. Stair Run - run to the top of the 

stops at a pace of 70% of your max, jog 

slowly down. x 3 

3. L-sit handstand Up-Downs – 

Standing close to a platform of some 

type, assume the handstand position 

with your upper body, keeping feet on 

ground, hips up in the air. Either step up 

one leg at a time, or jump up two feet 

at a time the wall when get back. Hold 

the L stand position for 5 seconds, then 

do a controlled jump or step down 

back to the starting position. Absorb 

the landing with bent knees and hips, 

and a braced core. x 8 reps 

training has been well documented 

in the research to improve endurance 

without having to spend hours 

pounding away on endless “long 

runs.” In the second step, you begin 

running the stairs before you are fully 

recovered from the jumps, in order to 

kick it over into the aerobic system, to 

sustain the elevated heart rate, and 

push your endurance capacity that 

much further. Finally, we hit the body 

with the skill based L-Sit as an “active 

recovery” that creates a third unique 

demand on the brain and body to now 

focus on mastering the body position 

statically in space. 

MUSCULAR ENDURANCE: 

Obstacle: Open space, blocks or objects 

slightly farther than height of the body 

with arms outstretched. 

Perform this entire circuit, going from 

#1-3, do 3 sets. Limited rest between 

each exercise; 30 seconds -1 minute 

rest between each set. 

1. Walking Lunges down the street, x 

2 minutes 

2. Power Skips x 40 yards 


Repeat this entire circuit, going from 

#1-3, 3 sets. Limited rest between each 

exercise; 30 seconds-1 minute rest 

between each set. 

Tweak Application: 

The goal of this PURSUIT circuit is 

to first activate the anaerobic system 

with the stair jumps. This method of 

3. Suspension Planks hold for as long 

as you can with good form. Once you 

max out in that position, regress to 

a less aggressive form of the plank, 

(closer bocks or no blocks, in this 

example) then continue to hold there 

as long as you can.



One tweak that can be applied to this 

circuit would be changing the time 

under tension. In the walking lunge for 

example, the typical pace is as follows: 

3-4 seconds on the eccentric 

phase (descending into the lunge) 

1-2 second between before the concentric 

(pause at the bottom of the lunge) 

3-4 seconds on the concentric phase 

(driving back up from the lunge) 

1-2 seconds before returning to the eccentric 

again (pause at the top of the lunge) 

In this case we can drastically increase 

the intensity of this exercise by tweaking 

one or more of those four phases. 

Try this: 

5 seconds on the eccentric 

1 second between before the concentric 

(pause at the bottom of the lunge) 

2 seconds on the concentric phase 

(driving back up from the lunge) 

1 second before returning to the eccentric 

again (pause at the top of the lunge) 

The outcome would be a slow decent 

into the lunge, and a fast explosive 

return back to the top! As always, this 

tweak should be applied for as long 

as good form in the lunge can be 

maintained. When compensations start 

to arise, drop back down to the typical 

pace as listed initially above. 

STRENGTH: 

Obstacle: Scaffolding (railing, fence or 

any elevated platform to hang from.) 

1. Pull-ups on a Bar - do as many pullups 

in a row as you can with good form. 

Then regress down a level in skill and 

complete as many as you can there. 

Here are 3 Skill Level Regressions: 1.) 

Jump up, do a pull-up, jump down. 2.) 

Bent elbow hold at the top position 

for as long as you can. 3.) Hang with 

straight elbows for as long as you can. 

Run 40 yards to an open space for the 

next exercise. 

2. Mountain Climbers - 30 seconds of 

mountain climbers, alternating every 5 

seconds of regular mountain climbers 

where the knees drive straight in, with 

diagonal mountain climbers where knees 

drive across body, to the opposite arm. 

(*Mountain Climbers do not have to be 

done in the middle of the crosswalk as it 

is pictured here. However, the crosswalk 

count-down clock makes for a perfect 

timer. Always keep safety in mind.) 

Run 40 yards back to the bar for the 

next exercise. 

3. L-Sit Static Hangs 


Implementing a “Skill-Level-Regression 

“Drop Set”– A“drop set” in weight lifting 

is a technique where you perform an 

exercise for as many reps as you can 

close to the failure point and then drop 

the weight by a few pounds in order 

to continue cranking out reps of that 

exercise. 

This can be done in outdoor body 

weight training by working a regression 

of skill or difficulty level (instead of a 

reduction in weight) into the set. This 

way the the athlete can safely get close 

to their max threshold and continue 

to work on endurance/strength/ 

coordination etc without having to stop 

because they can no longer continue 

the pullups with good form. 

WEBSITE: 

NESTAcertified.com/PURSUIT 

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PEAK PErFOrMANCE 

After fighting her way to the top in full contact karate and boxing, 

Patricia Alcivar a.k.a. “Patty Boom Boom,”discovered a passion for reaching 

new heights. A multi-faceted athlete and World Champion, she’s applied her no-quit 

attitude to her latest quest - climbing the tallest mountains in the world. 



The More iNTeNse 

The ACTiviTY, The 

More foCuseD i goT. 

WheN i Took MArTiAl 

ArTs The ChANge 

WAs DrAMATiC. i 

exCelleD AT iT. 

About half way up Mt. Superior, an 

11,130 ft. mountain rising through the 

clouds in Utah, Patricia Alcivar’s guide 

stopped her on a wind-whipped ledge 

to ask the question he poses to all 

climbers at that make-or-break point: 

“Are you sure you want to continue?” 

Pointing to the 3 fully exposed ridges 

above them in the freezing cold, he 

needed to confirm her commitment to 

the challenge. “I was scared shitless,” 

said Patricia. “I was overwhelmed. But 

I know if it scares me I absolutely have 

to do it.” 

And so on her first attempt at mountain 

climbing - an unexpected experience 

given as a birthday gift by a grateful 

friend - Patricia reached the peak. That’s 

when her professional guide informed 

her that this was a very unusual for 

experience for him, too. Never before 

did he accompany a first-time climber 

to the summit – yet alone in 6 hours 

instead of the typical 8 to 10. 

“That climb changed my life,” says 

Patricia. “Once I reached that peak, I 

had a sense of peace and relief I’ve 

never had before in my life. It was 

definitely a sense of accomplishment. 

Nothing I knew compared to it.” 

growing up in a painfully abusive home 

in Queens, NY, Patricia knew little of 

what peace felt like. Told repeatedly to 

pack her things and leave if she wasn’t 

happy, she did –at the tender age of 

fifteen. To avoid the foster care system, 

she pretended to be older, rented a 

room for $50 a week and took a job 

at a local sneaker store paying $85 

a week. This helped her pay her bills, 

afford new running shoes (they offered 

a 50% employee discount) and support 

herself while finishing school. 

As if living independently wasn’t 

enough for a young teen to take 

on, Patricia entered the World 

Championship Kyokushin competition 

that same year. Held in New York City, 

this hard style, full-contact martial 

art event attracted competitors from 

around the globe. 

When the Patricia won the 

Championship in the female, 

lightweight division at age 15, she 

took it in stride. “It didn’t think it was a 

big deal at the time. But I guess it was.” 

Originally enrolled in a free ballet 

program in elementary school to 

siphon off some of her restless energy, 

Patricia segued into gymnastics and 

then martial arts. “The more intense 

the activity, the more focused I got. 

When I took martial arts the change 

was dramatic. I excelled at it.” 

Known since childhood for her high 

energy, it’s hard to believe Patricia 

battles anemia. “I was born with 

anemia and take supplements and 

reluctantly eat liver like 3 times a week 

to prevent it from making me sick and 

deeply fatigued.” Avoiding sugar also 

keeps her steady and ready to take on 

demanding activities. 

When she took on boxing, it happened 

in an unexpected way. After leaving 

the sneaker store for an office job at a 

social services agency, she signed up for 

one of the free adult education classes 

paid through her new employer called 

‘The Art of Boxing’. “I went to the first 

class and was bored out of my eyes,” 

said Patricia. Sensing she was destined 

to “do something big” she hoped the 

workout would help prepare her for a 

new, challenging adventure. 



Returning for the final class thinking 

by then things would be more exciting, 

she argued with the teacher who 

criticized martial arts. Physically 

proving her point, she took on Martin 

Snow, the 6’7” 240 lb. teacher. “All 

of a sudden I see an opening in his 

mid-section and I threw a punch with 

everything I had and he doubled over.” 

Instead of being angry, Martin said 

that women’s boxing just became 

legal in New York and he offered to 

train her. He told me, “I really think you 

have something.” Patricia eventually 

confided in him about her situation 

and lack of money, so Martin offered to 

train her for free. “He spent more time 

and energy on me than anybody in my 

entire life,” said Patricia. 

And that effort had rewards. Patricia 

went on to win the gold at the first 

Women’s National Amateur Boxing 

Championship in 1997 and the silver 

in 1998. She then won two consecutive 

New York City golden glove titles as 

an amateur boxer in 1998 and 1999 

and was the first female to be voted 

as Athlete of the Year in boxing by the 

United States Olympic Committee. In 

the first- ever international competition 

against Canada in 1998 she won gold 

on Team USA. 

Not wanting to wait for women’s 

boxing to become an Olympic 

sport, she turned back to her love of 

running, eventually finishing a total 

of 23 marathons including 13 NYC 

marathons, 2 Boston, 2 Marine Corps 

and Chicago Marathons. “I love running 

and was doing it a lot, but I kept feeling 

like something was missing.” 

So with 6 ½ years of amateur boxing 

behind her, Patricia transitioned into 

pro boxing where the gloves are 

heavier (12 instead of 8 oz.), the head 

guards come off and title fights are 10 

or 12 rounds, just like men’s boxing. 

Her coaching changed too as Martin 

had moved to California. 

“In the beginning it was a total mind 

game, says Patty. “I used to back off 

during sparring if I saw something in 

my opponent’s eyes that told me I hurt 

them. I was told you really have to be 

a tiger now, that I needed to have bad 

intentions.” To overcome holding back, 

Mike Tyson’s hypnotist was employed 

to strengthen her mental game. “I 

don’t think it helped, but my coach did 

anything he could for me.” 

With 13 fights as a pro boxer – 8 

wins, 4 losses, 1 no-contest, 3 k/o’s 

– Patricia, now age 35, continues to 

fight. “Unfortunately woman’s boxing 

is not like men’s boxing. I try to fight 

every 3 -4 months, but I’d be sadly 

homeless if I just lived off of boxing.” 

An expert translator, Patricia works as 

a linguistics consultant as well as a 

part-time promoter of events, such as 

the NYC Marathon. 

Her most recent pro fight, in March 

2016, ended in a disappointing ‘nocontest’ 

due to an accidental head butt 

delivered by her opponent. Although 

Patricia was winning on the cards with 

only 20 seconds left in the 4 th round, the 

on-site doctor stopped the fight when 

he saw exposed bone beneath her eye 

requiring six immediate stitches. Due 

to the length of time needed for this 

type of wound to heal, she was told to 

take some time off. 

Never one to sit still, Patricia continues 

an ambitious weekly work-out regimen 



i useD To BACk off DuriNg sPArriNg 

if i sAW soMeThiNg iN MY oPPoNeNT’s eYes 

ThAT TolD Me i hurT TheM. i WAs TolD 

You reAllY hAve To Be A Tiger NoW, ThAT i 

NeeDeD To hAve BAD iNTeNTioNs. 

including: several days rucking 12-15 

miles courses with a 45 lb. sack on 

her back (often accompanied by her 

adopted dog, Jack), two calisthenics 

sessions, 35 miles of long distance 

running, one swimming session and 

several strength training and boxing 

workouts in the gym. 

Testing her rucking abilities Patricia 

has entered two intense competitions, 

including a grueling 50-hour straight 

(no sleep!) run in Temecula, California 

last spring. “There were 20 of us – 19 

guys and me. I was one of only 13 

to finish. This was a life-changing 

experience for me, too. Anytime since 

then if I get a little uncomfortable I 

tell myself get your head on straight 

and do it!” 

For an unparalleled sense of adventure, 

Patricia continues rock and mountain 

climbing. In addition to returning to Utah 

and climbing Toledo Ridge, she made it 

twice up Mt. Washington, experiences 

she calls “insane.” Known as the place 

with “The Worst Weather on the Planet” 

Patricia said she pushed on through 

45 degree below zero temperatures, 

enduring the pain which sent a group 

of elite army guys retreating back down. 

“It’s really, really rough,” she says. “People 

die there all of the time.” 

Next on her climbing to-do list is Mt. 

Chimborazo, the tallest mountain in 

the world. Having made it to 4 of the 5 

summits in this chain of mountains in 

Equador, she’s gunning for the last and 

hardest one. 

“I’m going for my birthday in December 

and I’m telling you, I am not coming back 

until I reach the summit.” Technically, 

higher than Everest, Chimborazo’s 

position on the Equator contributes to 

its elevation level. But Everest makes 

her list, too. “My goal is to complete the 

7 summits, and Everest is one of them. 

I’m not married yet and I don’t have 

kids so I have the flexibility to do what 

I want now.” 

Believing that hard work, honesty and 

integrity are the things which make 

everything in life fall into place, she 

also recognizes the importance of 

passion. “If you are passionate about 

what you do, it will take you to where 

you want to go.” 

Patricia “Patty Boom Boom” Alcivar 

Professional Boxer, Competitive Runner & 

Fitness/Commercial Model 

Website: www.patriciaalcivar.com 

YouTube: http://www.youtube.com/user/ 

pattyboxer12 

Twitter: https://twitter.com/#!/PatriciaAlcivar 

Blog: http://pattiboomboomsblog.blogspot.com 

FB Fan Page: facebook.com/ 

PatriciaPattyBoomBoomAlcivar 



ECCENTRIC ISOMETRICS 

THE SCIENCE OF BUILDING STRENGTH AND MASS 

Dr. Joel Seedman’s groundbreaking, proven techniques can revolutionize 

your workout and profoundly impact athletic performance. learn how and why this 

method reaps transformative results. 

What is Eccentric Isometrics? What are 

the benefits of doing this type of 

training for strength? 

Eccentric isometrics involve a very 

deliberate repetition cadence in which 

case the lifter lowers the load slowly 

(3 or 4 second count), pauses in the 

bottom position for an additional 2 

to 7 seconds, then powerfully drives 

the weight up. However, this simply 

describes the external process of 

performing the eccentric isometric. 

Physiologically and neuromuscularly 

there are numerous things occurring. 

One of the most notable factors deals 

with proprioception. Muscles contain 

numerous sensory receptors known as 

muscles spindles. These proprioceptive 

mechanisms respond to stretching and 

provide internal feedback relating to 

joint positioning and body mechanics. 

The greater the stretch, the more 

feedback they provide. 

Because eccentric isometrics 

emphasize the stretched phase of 

movement, they essentially increase 

sensory feedback, allowing the lifter 

to fine-tune, modify and perfect their 

technique and body mechanics. In 

essence they act as a diagnostic tool 

for self-correction and auto regulation 

of technique and body positioning. 

In my research at the University of 

georgia, we found eccentric isometrics 

improved measures of lower and both 


upper body stability and balance. Besides 

improving movement and lifting 

mechanics, this can have a profound 

impact on athletic performance, since 

the athlete will have greater control 

and kinesthetic awareness of his or her 

body during practice and competition. 

Eccentric isometrics are also very 

effective for improving symmetrical 

loading (percent of load supported by 

left vs. right side). Simply put, they help 

eliminate uneven distribution between 

sides of the body. The practical 

application for any lifter or competitive 

athlete is significant, as eliminating 

imbalances and improving symmetry 

are critical for preventing injuries. 

Eccentric isometrics are also very 

effective at eliciting post-activation 

potentiation (PAP) or temporary 

increases in power, speed, torque and 

force production. Although there are 

numerous ways to take advantage of this 

effect, performing eccentric isometrics 

several minutes prior to an explosive 

event such as sprinting, jumping, or 

throwing significantly enhances power, 

torque, and explosive capabilities. When 

performed near the beginning of a 

workout, it allows the lifter to increase 

the load they can handle on subsequent 

sets, ultimately producing greater gains 

in strength, power, and hypertrophy. 

However, to experience the benefits of 

eccentric isometrics, the lifter can’t just 

mindlessly go through the motions. 

They have to be in tune and constantly 

aware of their position (from head to 

toe) improving movement mechanics 

and eliminating any and all forms 

of dysfunction. If they simply go on 

autopilot the effects are minimal and 

in some cases they can do more harm 

than good, particularly if they are 

reinforcing faulty mechanics during 

the isometric holds. 

The deliberate and slow fashion 

in which eccentric isometrics are 

performed provide an abundant 

amount of sensory feedback. It’s the 

job of the athlete to attend to all of 

this information and use it during 

each and every repetition to make the 

necessary body adjustments. 

Would you say Isometrics in general 

builds up your tolerance to lactic acid? 

Eccentric Isometrics are an outstanding 

training tool to use for improving one’s 

ability to handle and tolerate lactic 

acid accumulation. First, eccentric 

isometrics actually improve the body’s 

ability to buffer and clear out lactic acid, 

hydrogen ions, and other metabolites 

while producing intense muscular 

contractions. This is critical for athletic 

performance as there will inevitably 

be a significant degree of metabolite 

accumulation and metabolic wastes. 

The key is making sure the body is 

capable of handling these so that it does 

not shut down or deter performance.


The Worse The iNDiviDuAl’s TeChNique 

AND MeChANiCs Are The less effiCieNT Their 

BoDies Are AT hANDliNg CArBohYDrATes. 

One thing you’ll immediately notice 

with eccentric isometrics is how quickly 

“the burn” or hydrogen ions (lactic 

acid) begins to accumulate. However 

the adaptation process begins to occur 

typically within one or two training 

sessions and the athlete becomes much 

more physiologically equipped to handle 

the lactate accumulation. You also see 

a significant impact on the playing 

field as well as it takes much longer for 

the athlete to have the same level of 

lactate accumulation and fatigue. Part 

of these adaptations result from the 

increased total time under tension as 

eccentric isometrics take much longer 

to perform. However they also provide 

more constant tension with less total 

rest for the muscles during any given 

set particularly if the eccentric isometric 

position is held for a significant duration. 

The other factor that’s perhaps even 

more significant when it comes to 

eccentric isometrics and improved 

lactate threshold is decreased total 

hydrogen ion buildup for a given 

intensity or time under tension. In 

other words under the same relative 

conditions and similar intensities there’s 

less total lactic acid accumulation not 

just because of the ability to buffer 

hydrogen ions but because the muscles 

are not producing as much metabolic 

wastes and lactate under the same 

conditions. The reason for this is simply 

that the muscles are functioning better 

in terms of neuromuscular activation and 

innervation. For example many athletes 

have very tight or spastic muscles with 

poor postural mechanics. When this 

occurs there is impaired circulation 

and blood flow and as a result muscles 

produce more lactic acid, hydrogen ions, 

and toxins which can shut down or 

greatly limit work capacity. 

Eccentric isometrics re-train the 

nervous system how to properly fire a 

muscle as well as produce the optimal 


levels of muscle tone at work and at 

rest. As a result circulation and blood 

flow are greatly improved which has 

an enormous impact on time to fatigue 

and lactate threshold. 

Proper breathing also plays a 

significant role in the accumulation of 

lactic acid and metabolic wastes. When 

muscles are not activating properly this 

negatively affects postural alignment 

and spinal positioning which directly 

impacts breathing patterns. When a 

person’s breathing patterns are impaired 

they have increased carbon dioxide 

buildup, lactic acid, and accumulation 

of toxins all of which cause substantial 

fatigue. However, eccentric isometric 

improve postural mechanics and 

optimize breathing patterns. As a result 

optimal oxygen intake and oxygen 

flow are produced which minimizing 

accumulation of metabolites that are 

associated with fatigue. 

It should also be noted that eccentric 

isometrics improve intra and 

intermuscular coordination which can 

play a key role in minimizing metabolic 

fatigue and lactic acid accumulation. 

Finally, eccentric isometrics can help 

to optimize function of the autonomic 

nervous system and help to balance 

sympathetic and parasympathetic 

control. Faulty muscle function can 

have an extreme negative impact on 

the autonomic nervous system as it 

can cause excessive sympathetic tone 

(fight or flight system). Part of this is 

simply because of impaired postural 

mechanics which disrupts breathing and 

oxygen utilization. However the entire 

musculature of the body can experience 

altered blood flow, poor circulation, 

and excessive tone, all due to spastic 

muscles. As a result, the sympathetic 

nervous system becomes overactive. 

Besides shutting down neuromuscular 

coordination, this further disrupts 

breathing and oxygenation. The end 

byproduct is the body produces more 

carbon dioxide and precipitates a more 

acidic environment. Ultimately the 

athlete will experience much higher 

levels and quicker accumulation of 

metabolic wastes and lactic acid 

accumulation which not only alters 

performance but impairs health and 

overall physiology. Eccentric Isometrics 

address this from the root by improving 

muscle function and eliminating faulty 

recruitment patterns. 

How often should one train Eccentric 

Isometrics? 

I actually have many of my athletes 

and clients as well as myself perform 

eccentric isometrics on a very frequent 

basis. This can range from performing 

eccentric isometrics on the basic 

movement patterns several times per 

week to as much as every day. 

The reason for the higher frequency 

is because eccentric isometrics are 

actually highly therapeutic as they 

teach the muscles and body to move 

and function they way they’re meant to. 

In addition, there is an inverse 

correlation between technique 

and recovery. The better the 

technique, the less recovery time 

your body needs as the exercise 

will essentially be therapeutic and 

corrective. Poor technique demands 

greater recovery time to handle the 

negative ramifications produced from 

dysfunctional movement patterns. 

Besides serving as an excellent 

diagnostic tool, properly performed 

eccentric isometrics allow higher 

frequency of training for any movement 

pattern as technique can be more 

easily emphasized. 

EI’s not only directly help recovery 

due to spending so much time in the


lengthened position but they also teach 

proper arthrokinematics which can 

have a tremendous mitigating effect 

on joint and muscle inflammation as 

well as improve soft tissue health. In 

fact I never have athletes or clients 

perform soft tissue work such as foam 

rolling or manual therapy. Instead 

they use eccentric isometrics to 

produce similar but superior soft tissue 

effects. If the eccentric isometrics 

don’t produce these results then we 

know immediately that they’re not 

performing them correctly. 

In terms of my own workouts, most 

individuals are pretty stunned when 

I tell them I train full body 6-7x per 

week with a moderate to high intensity 

at nearly all workouts. The reason 

my body can handle this is because 

I use eccentric isometrics for nearly 

every movement. Besides the direct 

therapeutic effect, it allows me to 

constantly reinforce proper mechanics 

and keep my nervous system efficient 

and finely tuned. In addition it 

promotes optimal strength and 

hypertrophy because the enhanced 

neuromuscular efficiency allows me 

to use the heaviest weight my body is 

capable of handling at every workout 

without any neural inhibitory effects. 

Can you give a detailed method for 

developing strength in the forearm 

with Eccentric Isometrics? 

It’s a bit trickier to do eccentric 

isometrics directly for the forearms. 

Wrist curl variations are the main 

exercise that would directly target the 

muscles in the forearms. Although 

these can be performed in an eccentric 

isometric fashion my go-to exercises 

for targeting the forearms are plate 

pinching or dumbbell pinching 

eccentric isometrics for the basic 

movement patterns. Although this 

technique can be applied to a variety 

of movements including lunges, 

hinges, and rows, one of my favorites is 

the plate pinch deficit squat variation. 

Stand on two small boxes or bumper 

plates, pinch two metal plates 

together, grip tightly, then perform a 

set of eccentric isometric squats. The 

forearms will be working overtime as 


each time you move up and down this 

creates greater torque on the plates 

causing them to slip out of your hands. 

You’ll be forced to grip violently 

with every ounce of hand, finger, 

and forearms strength to avoid grip 

slippage. However, the benefits reach 

far beyond grip and forearm strength 

as the heightened activation of the 

hands and fingers produces concurrent 

activation potentiation (CAP). 

The CAP phenomenon describes 

a scenario where activation of the 

smallest muscles in the extremities 

increases neural drive throughout the 

entire body, including activation of the 

core, spinal stabilizers, shoulders, hips, 

thighs and other muscles. As a result, 

there’s improved body mechanics, 

spinal rigidity, motor control, and body 

alignment due to increased activation 

of stabilizers, as well as reduction in 

energy leaks. When combined with 

eccentric isometrics, this allows the 

lifter to dial in their mechanics for 

whatever movement pattern it is. In this 

case it’s the squat. I’ve literally seen this 

technique do wonders for …movement 

in. If you’re looking for exercises that 

crush the grip and simultaneously clean 

up movement patterns look no further 

than variations of eccentric isometric 

finger pinching exercises. 


developing strength in the bicep? 

Although it’s not technically an 

eccentric isometric exercise one of 

my favorite bicep variations is power 

curls with an accentuated negative 

(eccentric). This can be done with 

any loading mechanism (barbell, 

dumbbells, kettlebells, etc.) however 

a cable system does provide more 

constant tension. 

Allow yourself to use a slight amount 

of momentum and hip drive to curl 

the weight to the top position. Hold 

and squeeze for several seconds then 

very slowly lower the load for a 5 

second count. The amount of tension, 

overload, and occlusion placed on 

your biceps throughout the eccentric 

phase produces an incredibly strong 

hypertrophy-inducing stimulus.



developing strength in the triceps? 

One of my go-to tricep exercises 

for producing strength and mass is 

the eccentric isometric decline skull 

crusher with kettlebells. The decline 

position produces the greatest range 

of motion thereby providing high 

levels of stretch that are critical for 

optimizing the muscle hypertrophy 

mechanism of micro-trauma and 

muscle damage. When implemented 

with eccentric isometrics this micro 

trauma effect is further heightened. 

Add in kettlebells with the decline 

angle and there’s also more constant 

tension placed on the triceps due to 

the kettlebells providing a constant 

angle of pull. In fact most tricep 

exercises performed with free weights 

involve little tension in the contracted 

(top) position, however the decline 

kettlebell skull crusher is one of 

those rare exceptions. As a result this 

produces greater occlusion during the 

exercise resulting in high levels of 

metabolic stress, cellular volumization 

and overall muscle pump, all of which 

are key mechanisms for inducing 

muscular hypertrophy. Many lifters 

also find the decline position to be 

easier on the elbow joint in comparison 

to other angles particularly when 

combined with isolateral free weights 

such as kettlebells or dumbbells. 


Will Eccentric Isometrics help with 

building mass? Can you explain the 

science behind this? 

After experimenting and researching 

dozens of training protocols over 

the years I can honestly say that 

eccentric isometrics are not only the 

most effective for improving muscle 

function and mechanics but also for 

producing functional size, strength, 

and hypertrophy. There are several 

reasons for this. 

First, when technique is optimized 

this allows the lifter to maximize 

the overload effect and handle the 

heaviest weight in the safest and 

most biomechanically sound fashion. 

This directly contributes to incredible 

size gains. Secondly, eccentric 

isometrics emphasize the eccentric or 

negative portion of the lift. Eccentric 

accentuated training has been shown 

to be one of the most effective training 

tools not only for preventing injuries 

but for stimulating strength and size 

gains. One reason for this is that 

slow eccentrics and loaded stretching 

movements activate the mTor pathway 

which is directly responsible for up 

regulating protein synthesis. This 

is one of the key physiological 

mechanisms for muscle growth. 

Eccentric isometrics also produce a 

significant post activation potentiation 

(PAP) response. PAP allows athletes 

to produce greater force, power, and 

torque throughout their workouts. 

Besides maximize explosive power and 

speed, this allows maximal overload 

which in turns produces greater gains 

in functional hypertrophy. 

In addition eccentric isometrics literally 

take advantage of all three mechanisms 

of muscle hypertrophy. First, eccentric 

isometrics produce micro-trauma and 

muscle damage because of spending 

a prolonged duration in the stretched 

position. This is invaluable for eliciting 

strength and size gains. The second 

hypertrophy mechanism is mechanical 

tension. Eccentric isometrics teach the 

lifter to stay incredibly tight as anything 

but maximal tension in the stretched 

position will produce a sudden collapse. 

This high level of intramuscular tension 

combined with the stretched position 

produces significant mechanical tension 

and motor unit recruitment which is 

critical for muscle growth. Finally, 

eccentric isometric not only involve 

high levels of tension but they involve 

a significant degree of continuous or 

constant tension (without relaxation) 

due to the prolonged isometric holds. 

This produces heighted metabolic 

stress, cellular volumization, muscular 

pump, and cellular swelling all of which 

have been empirically shown to trigger 

significant hypertrophy. 

It’s also important to note that unlike 

many training techniques most of 

the size accrued through eccentric 

isometrics is functional size and 

functional hypertrophy as a majority 

of the increases in cross-sectional 

area of the muscle tissue are due to 

myofibrillar or sarcomere hypertrophy 

and not just sarcoplasmic hypertrophy. 

Myofibrillar hypertrophy or sarcomere 

hypertrophy involves size gains from 

increases in the actual size of the 

contractile portions of the muscle. 

This is considered functional size as 

the mass gains also assist in greater 

force and torque production during 

muscular contractions. 

On the other hand sarcoplasmic 

hypertrophy involves more cellular 

volumization which although is 

beneficial for size gains does little for 

functional strength and movement 

efficiency. Eccentric isometrics 

actually produce both sarcoplasmic 

and myofibrillar hypertrophy however 

a majority of the gains accrued are 

due to increases in actual contractile 

proteins (due to the emphasis on the 

eccentric phase) not just intramuscular 

fluid retention.



developing mass in the shoulders? 

One of the most effective things you 

can do to maximize size, strength, 

and muscle function in the shoulders 

is to perform eccentric isometric 

variations of bottoms-up overhead 

presses. These are incredibly difficult 

but highly worthwhile. Although they 

can be performed with kettlebells, 

bumper plates, hex style dumbbells, or 

traditional plates, using iron grip style 

plates while kneeling on a bench is 

perhaps one of the most challenging 

exercises you’ll ever perform. 

I recommend becoming very efficient 

at standing variations with a single 

arm first before progressing to more 

advanced variations. The combination 

of eccentric isometrics combined with 

bottoms-up movements produces 

incredibly high levels of proprioception 

and sensory feedback from the 

muscles spindles which helps the lifter 

to fine-tune their overhead pressing 

mechanics. Besides improving 

technique, which can do wonders 

for overhead pressing strength, the 

amount of tension placed on the entire 

upper body particularly the shoulders 

is difficult to match. 

with negative accentuated or eccentric 

isometric protocols simply because 

the position can place undue stress on 

the spine. With this in mind one of my 

favorite movements for producing size 

throughout the whole body particularly 

in the traps is eccentric isometric squat 

stance deadlifts from deficit. 

Because the position and technique is 

so natural, safe, and low-stress on the 

spine they can easily be modified to 

perform as eccentric isometrics. Simply 

stand on a small box (2-6 inches high) 

and perform deadlifts using a squat 

stance position. This is also very 

similar to a semi-sumo or modified 

close-stance sumo deadlift used by the 

world-famous powerlifter Ed Coan. The 

key here is performing the eccentric 

phase very slowly, then holding the 

bottom position for several seconds 

without letting the weight rest on the 

touch or rest on the floor. This slightly 

more upright angle combined with 

the constant tension not only crushes 

the legs and upper back but also 

devastates the entire musculature of 

the traps which stimulates incredible 

growth and hypertrophy. 

To perform these simply drive the 

weight overhead, lower the load 

slowly, hold the bottom or eccentric 

isometric position for at least several 

seconds, then repeat the process for 

the desired reps. I frequently like 

to have my athletes combine eyesclosed 

conditions with these as well 

to further enhance proprioception and 

kinesthetic awareness. Learn to master 

eyes closed variations of eccentric 

isometric bottoms up presses and 

watch your performance and physique 

take off. 


developing mass in the trapezius? 

I’ve always been a fan of using deadlifts 

to produce size throughout the entire 

body including the trapezius muscles. 

However traditional deadlifts can be 

a bit tricky and dangerous to combine 

BesiDes iMProviNg MoveMeNT AND lifTiNg 

MeChANiCs, ei CAN hAve A ProfouND iMPACT oN AThleTiC 

PerforMANCe, siNCe The AThleTe Will hAve greATer 

CoNTrol AND kiNesTheTiC AWAreNess of his or her 

BoDY DuriNg PrACTiCe AND CoMPeTiTioN. 




developing mass in the lats? 

Any row, pullup, pulldown, or pullover 

can be modified to incorporate eccentric 

isometrics by simply performing a slow 

negative then holding the stretched 

position for several seconds. However, 

one of my go-to exercises that’s simple 

yet highly effective for stimulating 

mass and strength throughout the 

entire middle and upper back is the 

eccentric isometric seated cable row. 

The key is spinal alignment. 

When you perform the eccentric phase, 

stretch the muscles as far as possible 

without letting the shoulders round 

or the spine move out of position. In 

other words keep military-style posture 

throughout while letting the elbows 

full straighten without hyperextending 

them. Hold the stretched position for 

3-7 seconds and hold the contracted 

position for 2-3 seconds. Each phase 

focus on creating proper mechanics 

and shoulder positioning. The hardest 

part is avoiding shoulder rounding 

in the fully stretched position. Once 

you master this with heavy weights 

not only will you build a massive back 

but your shoulder health and postural 

mechanics will be markedly improved. 

Should the reader consume more 

protein and/or carbohydrates when 

practicing Eccentric Isometrics? 

Although they’re highly therapeutic, 

eccentric isometrics are very 

physiologically demanding in terms of 

energy consumption as the amount of 

effort and neuromuscular recruitment 

required for each repetition of every 

set is much higher than traditional 

forms of training. Because of this you’ll 

most likely need additional calories in 

the form of both carbohydrates and 

protein. The carbohydrates will help 

to replenish glycogen stores that end 

up being depleted from the intense 

training whereas the protein is needed 

to help repair the muscle tissue 

after it’s been exposed to prolonged 

eccentric stress and micro-trauma. 

Another added benefit of eccentric 

isometrics is that they improve insulin 

sensitivity of muscle cells because 

they promote enhanced metabolic 

function and up regulation of gLUT4 

receptors. Much of this is due simply to 

the fact that improved muscle function 

(associated with eccentric isometrics) 

improves glucose metabolism in the 

body and muscles. In addition eccentric 

isometrics decrease inflammation 

in the body which is pivotal when 

it comes to insulin sensitivity and 

muscle glucose uptake. As a result of 

using eccentric isometrics, individuals 

will experience enhanced uptake of 

glucose molecules allowing them to 

eat more carbohydrates in their diet 

with less risk of the glucose molecules 

being transported to fat cells. This is 

something I see occur repeatedly in my 

athletes and clients. 

In contrast poor mechanics that are 

often reinforced from traditional 

training techniques can increase 

chronic levels of inflammation which 

decreases insulin sensitivity and 

impairs glucose metabolism. In fact 

I’ve seen a common theme. The 

worse the individual’s technique and 

mechanics are the less efficient their 

bodies are at handling carbohydrates. 

In contrast, the better the individual’s 

level of muscle function and body 

mechanics, the better their body can 

handle high influxes of calories and 

carbohydrates due to increased insulin 

sensitivity in the muscles and upregulation 

of gLUT4 receptors. 

Does Eccentric Isometrics help with 

increasing the natural release of HGH, 

which in turn aids growth, strengthen bone 

density and most importantly aid sleep? 

The fact that eccentric isometrics 

are so impactful when it comes to 

muscular hypertrophy is likely due 

to a number of factors of which HgH 

release is most likely a key component. 

Although there has not been much 

research on hormonal and endocrine 

effects of eccentric isometrics, anything 

that produces a high level of metabolic 

stress, cellular swelling, and lactic acid 

is also going to be effective at eliciting 

a strong HgH response. Also HgH is 

typically correlated with higher time 

under tension. Eccentric isometrics 

involve more time under tension per 

repetition than any training method. 

Therefore the release of growth 

hormone is mostly likely quite high. 

There also appears to be a correlation 

between sleep and HgH release. Besides 

the higher levels of HgH produced 

from eccentric isometrics which 

undoubtedly helps sleep, eccentric 

isometrics also improve overall health 

and physiology. In essence when the 

muscles are healthy the whole body is 

healthy and nothing is more impactful 

on maximizing muscle health than 

eccentric isometrics simply because 

it teaches the body how to use the 

neuromuscular system correctly and 

efficiently. When the whole body is 

healthy not only does quality of sleep 

improve greatly, but improved sleep 

patterns help to maximize endocrine 

function of which HgH, testosterone, 

and IgF-1 production are all a part of. 

Website/Affiliated Organization 

-Owner of Advanced Human Performance (AHP) - a strength, 

fitness, training, nutrition, and athletic performance company 

http://www.AdvancedHumanPerformance.com 

http://www.DrSeedman.com 

http://www.JoelSeedman.com 

Social Media 

https://www.facebook.com/AdvancedHumanPerformance 

https://twitter.com/seedmanjoel 

https://www.instagram.com/dr.joelseedman_ahp/ 

https://www.youtube.com/channel/UCzleoembaOb9YRqf0X_kaJQ 

https://www.linkedin.com/in/joel-seedman-phd-356332b3 



BRING 

IT ON 

By Sharon G. Jonas 

Antoniette Pacheco has always dug down deep 

to overcome challenges in life—including the 

ones she willingly signed up for. 

Keeping pace with the boys is a way of life for 

Antoniette Pacheco. 

Her love of intense physical activity started at the age 

of four when she routinely executed fitness drills with 

an energetic group of older male cousins. Often left 

to be cared for by members of her large Latino family 

as her single father worked, Antoniette spent hours in 

athletic competition with her babysitters. 

In high school she joined a police academy training 

program to prepare for a career in the male-dominated 

world of law enforcement. Accustomed to hard 

workouts, she refused to buckle when things got tough. 

“On my first day there, when I was just 15, I had to run 

8 miles. I did it by thinking ‘just keep going’. I pushed 

and pushed because I never wanted anyone to see 

me as weak.” 

Winning the “Iron Woman” award of the class, her 

Army Ranger instructor recommended that Antoniette 

consider the Marine Corp. So at age 18, the petite 

dynamo joined the branch of the U.S. military with 

the fewest female members – only 6%. “It was the 

toughest training ever, but I loved it.” 

But the military’s main concern she says isn’t wellness. 

“The most difficult stuff really is not healthy for the 

body. Their goal is to weed out people.” 

Page 42


NoT everYoNe NeeDs To Do 

CAlisTheNiCs or BoDY BuilDiNg. The 

goAl is To jusT To keeP MoviNg. 

Despite fracturing her foot on a hike 

during combat training, the 8 week 

phase which follows 13 weeks of boot 

camp, Antoniette kept the injury to 

herself. “If I said something I would 

have had to drop out, heal, and then 

start over from the beginning. No 

way was I going to do that!” In a class 

which started with 20 females, she was 

one of only 7 to graduate. 

“I still have a problem knowing my 

body’s limitations. When I feel pain, I go 

back to my training and think, OK, you 

can get through this. I’m still trying to 

figure out what my body’s signals are.” 

After serving 8 years in the military, 

Antoinette planned on becoming 

a full time personal trainer. Then a 

dislocated shoulder side tracked a 

fitness-centered career, prompting 

her to accept a sedentary job in the 

corporate world to pay the bills. 


“The body wasn’t designed to sit all 

day. My back started to hurt and I asked 

if I could sit on a stability ball, but they 

said no.” Now, as her own boss working 

from home, she uses a standing desk, 

but wants a treadmill desk, saying, “I 

think it would be a lot of fun.” 

Eventually returning to the fitness 

world as a personal trainer, Antoniette 

said she took a different approach 

when working with clients. “First I’d 

ask, ‘What hurts you?’ and ‘What do 

you do for a living?’ I didn’t want lifer 

clients. I wanted to build someone up 

to where they got it and could take off 

their training wheels and continue on 

their own.” 

“People thought because I was a 

Marine I’d be super tough and push 

them beyond limitations, but that’s 

not my way at all. I liked working with 

people who had goals not just to look 

good, but to get fit to further a career 

or gain strength to improve their way 

of life.” 

Today as a popular online fitness 

enthusiast and calisthenics and 

bodybuilding expert, Antoniette still 

does things her own way. “I’m a little 

bit different in that I’m not competing 

against my peers, not that there’s 

anything wrong with that approach. 

I’m just being me. I’m not trying to 

change to attract followers. I relate to 

people who want to have a life, who 

want to just live and feel better. Not 

everyone needs to do calisthenics or 

body building. The goal is to just to 

keep moving.” 

After the birth of her daughter, Siren, 

8 years ago, Antonitte said she had to 

get back into moving, too. A difficult 

pregnancy which demanded bed rest 

followed by a bout of post-partum


depression left her 5’4” frame holding 

170 pounds. “Once my daughter turned 

8-months-old I knew there was no 

excuse. So I jumped back hard and 

with no hesitation into working out.” 

To maintain a strict diet, Antoniette 

said she poured hot sauce on foods she 

didn’t want to eat or drink, including 

her favorite treat - soda. “I had stomach 

ulcers as a teen, probably from having 

a poor diet, so I can’t tolerate hot 

sauce. This really helped me kick some 

bad habits. I only drink water now.” 

Helping her with a starter workout at 

the gym, a friend and ex-Marine showed 

her some basics. But Antoniette says 

she learned a lot about her personal 

style of training by combining things 

she saw on the Internet. 

One of her online mentors was 

calisthenics star, Frank Medrano. “A 

friend of mine met him in the park 

and said he was a really cool guy and 

I should check out his YouTube videos. 

I was always looking for new ways to 

train, so I started following him.” 

Inspired by what she saw, Antoniette 

(along with hundreds of others) 

followed Frank on Facebook, enjoying 

his astonishing abilities in calisthenics. 

Fueled by his athletic passion, she 

“Liked” his personal Facebook page. 

Unexpectedly, Frank wrote back inviting 

her to join him and his friends to learn 

calisthenics in a park nearby her house. 

But the Marine Corp sent Antoniette to 

Edwards Air Force Base for two months, 

forcing her to put the invitation on hold. 

“One day at the base I saw that Frank 

posted a “goodbye to Calisthenics” 

video thanking everyone and saying he 

had other things he wanted to pursue, 

and I literally started crying.” 

“I went out on a limb and wrote to him 

saying: How dare you! You have no 

idea how you have affected my life and 

inspired me without even talking to me!” 

This bold, heartfelt comment started 

a dialogue which revealed they 

had a lot in common, including 

both simultaneously applying for 

the Sheriff’s Dept. Shortly after this 

conversation, they met to work out and 

just “hit it off”. From that day forward 

a commitment to fitness-centered 

careers and each other has prevailed. 

Together for 4 years, they continue to 

collaborate on multiple projects and 

videos, including a fitness apparel 

line - Never4Fit -a slogan Antoniette 

coined to reflect an attitude of 

uncompromising dedication to fitness. 

Overseeing the newly launched line, 

she is also credited with the design. 

“I’m very particular about fit. I didn’t 

want [the shirts] to be too tight or 

too loose. They’re comfortable and 

practical for training, and can carry 

over into casual wear.” 

A commitment to doing things right 

comes through in their videos, too. 

It’s no wonder that their “Hot Fitness 

Couple KILLER WORKOUT” on YouTube 

attracted over 7 million views. Their 

over-the-top performances even 

gave rise to spoof videos of couples 

awkwardly attempting to emulate them. 

Independent at heart, Antoniette’s 

progress on her original path as an 

online fitness enthusiast remains 

constant. Despite confessions of 

being shy, she presents as poised and 

uniquely engaging. Her videos offer 

workout tips, training session and 

healthy recipes, like vegan brownies 

and a protein/fruit breakfast bowl. 

(Delicious!) 

Life events, such as the recent trauma 

of a truck rear-ending her car, aren’t 

hidden to sustain some super girl 

image. “I’m open about my injuries 

and struggles online. This has been a 

set-back, but I believe there is a reason 

for everything. Nothing will stop me 

completely.” 

“I tore my glute and hamstring muscle a 

few years back and was unable to walk 

for two days. It was terrifying. At age 11, 

I slammed into a brick wall while roller 

blading and almost broke my neck. My 

whole face was bruised and it set off 

migraines. Learning things the hard way 

seems to be my life story.” 

So what’s in store for the future? “I’ve 

always wanted to own my own gym.” 

Setting up a smaller facility with a 

limited membership and a select, private 

clientele seems to be the latest dream. 

“A lot of things have disrupted me and my 

plans through the years, and I can roll with 

it. My message is to always be confident 

in yourself and your own journey.” 

Instagram: @antoniette_pacheco 

Website: www.antoniette-pacheco.com 

Facebook: www.facebook.com/AntoniettePacheco 

YouTube: Mind Over Matter – Antoniette Pacheco Training Interview, 

The Fittest Couple on Earth 



dEAdLiFTiNG WiTH MEGA MOM! 

Kathi Sottosanti’s powerlifting skills continue to increase with her age. The 52-year-old 

mother of five explains how to literally raise the bar in tandem with personal expectations. 

Q. What is a Deadlift? 

A. A deadlift is a compound movement that uses 

multiple major muscle groups. You start from a 

standing position and with proper form and the 

right set up, you pick a loaded bar off the ground, 

lift to the hips for a lock out, and with control, 

lower back to the ground. In the powerlifting 

world this is one of three major lifts along with 

bench press and squat. 

Q. What qualifies as an ‘elite’ deadlift? What weight 

can you personally deadlift? 

To quality as an elite deadlift, there is a weight goal 

to hit for each individual category. In a competition, 

also known as a contest, the lifters are broken up in 

to groups by gender, age and weight. 

My group is female, age 50 to 54 (I am 52), in the 

148 weight class. That means my weight is between 

132 and not higher than 148. I currently weigh 141. 

When I started training seriously back in January, I 

weighed in at 134. Heavy training, coupled with 

the right food and supplements, increased my 

body weight by 7 pounds of muscle in a relatively 

short period of time. This was instrumental to my 

progress in training. For my category, I had to lift 

287 pounds to be considered elite. In June 2016, at 

my completion, I had a double Personal Record or 

PR. You get three attempts for each lift. The idea 

is to open with something you know you can get, 

which was 285 for me. My 2 nd attempt I pulled 300 

pounds for the first time, then topped that with 305 

for a double PR. 

Q. How difficult is a deadlift? How does one 

progress in training? 

The difficulty level on a scale from 1 to 10 during a 

meet, is a 10. I trained for 12 weeks leading up the 

competition and each week it got progressively 

harder. Every workout over the course of the 12 

weeks was powerlifting specific and had a new PR 

in every workout. This type of training is called 

linear periodization. One week or so before the 

meet you hit your last PR, hoping to get a new one 

when you compete. The goal for a meet is to hit 

a new PR, thereby making the difficulty level a 10. 



Q. Can you give the reader a good 

method for getting strong hamstrings 

for the deadlift? 

The deadlift is primarily a posterior 

chain exercise so it is very important 

to work on the back of the body which 

includes hamstring strength. There 

are a number of ways to accomplish 

this and I try to vary it on different days. 

Some of my top picks are Stiff Legged 

Deadlifts, good Mornings, Hypers and 

Falling Hamstrings. 

When the Falling Hamstring exercise 

is performed with good form and 

control, you can really target those 

hams! Start with a weighted sled. It 

has to be enough weight to stay on the 

ground and offset your body weight 

as you perform the move. I suggest 

multiple 45 pound plates. Place your 

heels underneath the lip of the sled. 

Try to keep it on the back of your 

sneaker for comfort sake. Start in the 

upright position and then slowly lower 

your body, hands first to the ground. 

Use control and make sure to keep 

your core engaged. When you hit the 

floor gently push your body back in 

to the upward position and use those 

hamstrings and core to pull yourself 

up! You want the muscles to do the job 

here, not momentum. 

Q. Can you give the reader a method for 

getting strong glutes for the deadlift? 

BACK SQUATS! Squats are just an allaround 

great exercise for the body and 

have helped my glute development 

quite a bit, along with quads and 

hamstrings. My friends, and class 

takers now turn me around and point 

at my backside and say to each other, 

“Hey, she didn’t always have that!” 

This is also, as I mentioned before, one 

of the three major lifts so I have to 

squat often. The bonus is that glute 

development and strength then carries 

over in to my deadlift. 

There are two different options for 

placement of the weighted bar on your 

back, high bar or low bar. High bar sits 

on your traps (base of your neck) and 

works more of the quads, low bar is 

further down in the rear deltoids or 


shoulder blades and works more of the 

hams, glutes and posterior chain. I squat 

How important is the Trapezius and neck 

strength for this lift with a low bar. 

The first part of my set up is getting 

my hands in position on the bar so 

my elbow is less than ninety degrees 

and the bar is positioned down in my 

back. Lifting the bar off the rack, I step 

back a foot to get out of the way of the 

rack. Feet positioned slightly wider 

than shoulder width and toes are 

pointing out a few degrees. Engage 

the back and take a deep breath into 

the diaphragm, pushing my stomach 

out, against my belt, to brace my core. 

Now I’m ready for the squat. Without 

having my knees pass my toes, I start 

with hips and work my way down, 

hips passing knees to break parallel. 

When you get to the right depth, your 

muscles stretch to help you rebound 

back up. Pushing feet through the 

ground to get that heavy weight back 

up until you are in standing position. 

Now you can breathe out. Once up, 

the weight is placed safely back on to 

the rack. You want to make sure you 

keep knees out and out of the way so 

the body can drop. You may want to 

practice in front of the mirror first to 

see that you are breaking parallel. 

Q. What about a method for getting a 

strong back for the deadlift? 

Back strength is key to a good deadlift 

as it is a big part of the posterior chain 

and needs to be strong for lifting a very 

heavy load so you don’t hurt yourself. 

There are many great exercises to work 

the back. 

One that works great at building 

strength in the upper back is the Bent 

Over Row. Place the bar on a rack at 

a height just above the knee. Place 

hands just outside the hips on the bar 

with a double overhand grip. Lift the 

bar off the rack and hinge at the hip 

placing the bar close to the body under 

the shoulders with arms extended and 

knees slightly bent. Keeping a neutral 

neck and spine, pull the bar to midstomach, 

pulling your lats back and 

bringing shoulder blades together. 

Release the bar and repeat. 

How important is the trapezius and 

neck strength for this lift? 

Strong traps are important to help keep 

the back in a neutral position while 

handling a heavy load. A great exercise 

to increase strength is the Shrug. 

Set up the rack at a height just above 

the knee. If it’s a heavy bar you don’t 

want to have to squat to pick it up. 

Place hands just outside the hips and on 

to the bar. Lift the bar off the rack and 

pull up from your shoulders. Keep arms 

long. You want to lift your shoulders 

as if you’re saying, “I don’t know!” The 

heavier the weight, the more you will 

work grip strength as well, which is 

again, is a big part of the deadlift.


look AT eACh WorkouT AND ThiNk To 

Yourself i CAN Do This! Your BrAiN CAN 

Be The heAviesT WeighT To lifT! 

Can you talk us through a step-by-step 

instructions for a deadlift? 

Now on to the Mack-daddy of lifts, 

in my opinion! The Deadlift. There 

are different types of deadlifts. I will 

be talking about the conventional 

deadlift. There are many checkpoints 

to form in order to perform a proper 

deadlift without getting hurt. Each 

lift is a new lift and you’re not always 

going to hit all the checkpoints 

which is why we train over and over. 

Take video to check your form and 

see where you have to work on all 

the key points. 

Prepare your mind to lift heavy. Focus. 

Talk to yourself in regard to cues. 

Knees out, lats pulled down. 

Step up to the loaded bar with your 

feet about hip width, toes slightly out 

(this will vary for people and is worth 

experimenting until it feels right). 

Bar should be approximately midfoot. 

You will need to take a big, deep 

breath in to the diaphragm, pushing 

your stomach out in order to brace 

your core. Depending on how long it 

takes to set up your hand position, you 

can take that breath at the top or after 

setting your grip up. As the load gets 

heavier, most people will switch to an 

over-underhand grip. 

Personally, I take that deep breath at 

the top then hinge at the hips, grip the 

bar hands slightly wider than hips. 

Keeping arms long, as you drop hips 

slightly while pulling the bar to the 

top of the weight (to take the slack 

out, lats pulled down, maintaining a 

neutral neck and spine as you pull the 

weight towards your shins and up your 

body in a straight path. Engage glutes 

as you lift to push through hips when 

the bar is up to lock out the lift at the 

top! When competing, you have to 

hold the lock out long enough for the 

judges to give you the white lights for 

a good lift! 

If you take your time, have patience 

and practice often you will feel your 

strength really soar. It is exhilarating 

to pull heavy weight off the ground. 

The first time you do it, you will think 

you are lifting a Mack truck of the 

ground. You will think, “How can I get 

any stronger?” But if you keep working 

at it and believe in yourself then 

you will make it happen. My advice, 

don’t let any negative talk into your 

head when looking at the workout or 

weights ahead of the game. Look at 

each workout and think to yourself I 

CAN DO THIS! Your brain can be the 

heaviest weight to lift! You’ve got this! 

I’d like to say thank you to my coach/ 

trainer Barry Bostick, who has spent 

countless hours teaching me, training 

me and for having propelled me in to 

my first powerlifting competition at the 

age of 52. It’s never too late to get into 

weight training or powerlifting. You 

just have to do the work. I hope that 

my age will encourage others to try 

something that takes them out of their 

comfort zone! See you in great shape! 

WEBSITE: 

kathi@myironbeauty.com


Y O G A 

TrANSFOrMiNG THE MiNd ANd BOdY 

By: Cetin Cetintas 

In my very early years I started to ask 

myself: What is the truth? This question 

took me on a very long journey. 

As a child I practiced martial arts 

and yoga. Over the years I progressed 

deeply into yoga believing it could 

answer my perplexing question. 

I practiced Sanskrit for many years 

to be able to read ancient yoga 

texts in the original language to 

understand the true meaning. Yoga 

was systematically explained by 

Yoga Sutras almost 2,000 years ago, 

but according to old texts yoga has 

existed for more than 12,000 years. 

Without having knowledge of Yoga 

Sutras how can someone have 

knowledge about yoga? The great 

knowledge contained in Yoga Sutras 

can transform anyone’s life. Worldly 

experiences are painful, but that is 

because of us. We create this pain with 

our actions, because of our egos and 

desires. And those actions start in our 

mind. Yoga is for both our bodies and 

minds. 



What is yoga? Sutra 1.2 explains yoga: 

1.2 Yogash chitta vritti nirodhan – 

“Yoga is the controlling of the mind 

field.” 

So what is the modification of the 

mind field? Everything we perceive is 

modification, but to understand that 

we must go step by step. 

For example: When you say, “I like 

tea, but I hate coffee” these are 

modifications of the mind. You put 

“I like” modifications on tea and “I 

hate” modifications on coffee. Now, 

when your mind hears “coffee” it 

will remember this with the “hate” 

modification, because it has been 

created. 

When you go deeper in the practice 

even “I” is a modification of the mind, 

but this is a very deep subject. Most of 

the time even when you really want 

to drink coffee, you cannot drink it 

because of the modification. Your mind 

will tell you: “No, you cannot drink it 

because you hate it!” 


Modifications are so strong because 

concentration is so weak. Thus 

modifications decide on everything. 

This is how our mind works. Maybe 

you’ve created that modification 20 

years ago, but it is deciding for you. 

Scientific research says: Your mind 

makes the decision based on previous 

experiences on everything even 

before you think about it. So all of the 

modifications create one’s character, 

which is not really him/her. 

When we say “Yoga is the controlling 

of the modifications of the mind field” 

it is very important by what we mean 

by “controlling.” Misunderstanding of 

this makes the practice painful and 

unsuccessful. Controlling doesn’t mean 

“suppress” it means “regulate”. When 

you suppress your thoughts, emotions 

or actions, they become stronger—the 

more you suppress them, the more 

powerful they become. 

I do not say: “Live your emotions and 

one day suddenly you will change.” 

This is not possible because you need 

to take action to change. Without any 

action, even after great experiences, 

everything will remain the same. 

In this point, yoga practice is needed. 

And when we say “practice” we do not 

just mean asana (postures), which is 

very popular right now. 

There are many kinds of practices a 

yogi should do to understand his/her 

true self. Raja yoga, which is mostly 

known and followed, has 8 limbs. The 

third limb of yoga is the Asana practice, 

but yoga students must also practice 

the first two limbs: Yama (morality) 

and Niyama (self practice). Otherwise, 

just practicing Asana means just doing 

fitness, not yoga. From the practice 

of the first limbs of yoga – Yama and 

Niyama – happiness, mental comfort, 

joy and satisfaction can be obtained. 

Through the practice of the 8 limbs 

of yoga, impurities are eliminated 

and there arises an illumination that 

culminates in discriminating wisdom 

and enlightenment. 

Three yoga poses – develop strength 

and reduce stress 

When the mind gets stronger, 

eventually stress cannot fit in your 

mind anymore. Improving strength, 

balance and flexibility of the body 

means improving the mind as well. A 

strong body can carry a strong mind. 

Thanks to yoga we are not just relieving 

stress, we are improving ourselves 

to totally be free of it. Of course this 

doesn’t happen with only a few poses! 

This level of the mind can be achieved 

after many years of practice. 

This yoga pose is suitable for every 

level. If you are doing yoga for the 

first time, listen to your body and don’t 

push beyond what your body allows. 

Be aware of your body and do as much 

as you can. 

Virabhadrassan 1 or Warrior 1 – Building 

a strong body/opening the heart 

Stand with your back straight and 

feet hip-width apart. Take a big step 

forward with the right leg keeping both 

heels on the same alignment. Bend 

your right knee making sure it makes a


90 degree angle. Turn the left heel out 

to about a 45 degree angle without 

taking it off of the floor. Keep your 

right knee stable and push yourself 

strongly with your right foot, while 

pushing the floor actively with the left 

foot. Deeply inhale and raise your arms 

over your head, push your chest out as 

much as possible and gently bend your 

upper body back from the waist and 

gaze up. With an exhalation, push the 

hips down and feel the stretch from 

the pelvis to the arms. Stay in position 

for 30-120 seconds while breathing 

normally through the nose. Repeat the 

pose on the other side. 

Bakasana – Crane Pose – Advanced 

Pose – Provides arm balance for 

strength and feeling awesome! - 

Avoid if you have any wrist injury, are 

pregnant or have no yoga experience. 

Stand with your back straight and feet 

hip width apart. Squat and place your 

hands hip-width apart in front of your 

body. Put your knees on the back of 

your arms (triceps) – the higher you 

place your knees on your triceps, the 

easier it is to do this pose. Rise on 

the toes, bend elbows slightly, look 

forward, bring your shoulders forward 

and lift the hips up. Push the floor 

strongly with your palms. Tighten your 

abdomen and lift your back muscles 

up by help of the chest muscles, then 

lift one foot, bringing the head forward 

and try to find the balance of the body 

on the hands. If you are a beginner, stay 

here for 10-20 seconds. Do not hold 

your breath; breathe normally through 

the nose. 


When you feel in balance, slowly lift 

the other foot up also. Try to bring the 

hips up more by activating the whole 

back. Try to straighten your arms and 

push gently on the triceps with your 

knees to prevent your knees sliding 

off your arms. Stay in the pose 10-40 

seconds then slowly bring the feet 

down. Breathe normally through the 

nose. get out of the pose and relax. 

Bhujangasana – Cobra Pose– Advanced 

pose – This relieve stress and opens 

the heart – Avoid if you are pregnant 

or have no yoga experience. 

This is an easy pose for those with 

some experience. And it is one of the 

most effective heart-opening poses. 

A powerful backbend can awaken the 

sacred love inside which is hidden by 

desire, the mother of stress. 

Lie on the stomach. Place your palms 

on the floor next to your chest, below 

the shoulders. Keep the feet hip-width 

apart and the soles facing up. Let 

the big toes touch each other. Inhale 

deeply and start to push the chest up 

and straighten the elbows and arch 

the back as much as the waist lets you. 

The straightness of the arms depends 

on the flexibility of the back, so if the 

waist strains then bend your elbows. 

Bring the chin up and gaze upward 

(forward if tilting chin up is a strain). 

Make sure the shoulders are away from 

your ears. Tighten the hips and press 

them down onto the floor. Exhale 

deeply once in the holding pose. 

Stay in the pose for 20-60 seconds, 

then slowly bend your elbows and get 

out of the pose. 

Meditation – Rechannel Negativity 

into Positivity 

Before mastering this meditation 

technique, you should not select a 

person of the opposite sex to be the 

person you will be focusing on as it is 

possible for lust to arise. You should 

also not choose a dead person as they 

no longer exist. 

Close your eyes and direct your mind 

towards a person dear to you whom 

you like. When you direct your mind 

on them, eventually you will feel a 

pleasant light inside you growing 

which will allow you to take that 

person as a meditation object. Select 

an image of the person which makes 

you the happiest – a time when that 

person was the happiest you ever 

saw them – and make that image 

your object. When you are able to see 

their whole body clearly with your 

eyes closed, start to develop positive 

thoughts towards him/her: May this 

person be free from suffering, may this 

person be well and happy, may this 

person be free. 

Extend your love towards that person 

unconditionally. Feel the magic of 

giving without expecting anything in 

return. Do it again and again, until your 

mind becomes tranquil and steady and 

you have successfully rechanneled all 

negativity into positivity. 

Practicing positivity and love this way 

will develop your concentration up to 

higher levels. After you attain higher 

levels of concentration, then you will 

be able to practice this method on each 

type of person – someone you like, 

someone you are indifferent about, and


someone you hate. By practicing this 

meditation from one type of person to 

the next, you will make your mind soft, 

kind and positive. You will purify your 

mind from greed, selfishness, hatred 

and so on. 

Mindfulness of Breathing 

Sit in a comfortable position and try to 

be aware of your breath as it enters and 

leaves the body through the nostrils. 

You should be able to feel it just below 

the nose or around the nostrils; this is 

called the touching point. It is not your 

meditation object, your meditation 

object is your breath, but you need to 

feel it on the touching point. Keep the 

breath natural and do not follow it into 

or out of the body. Close your eyes and 

let everything else go. 

when yOu SuppReSS yOuR 

thOuGhtS, emOtIOnS OR ACtIOnS, 

they beCOme StROnGeR—the mORe 

yOu SuppReSS them, the mORe 

pOweRFul they beCOme.” 

Just be aware of your breath as it is, 

and if your breath is not clear, simply 

wait for it on the touching point until 

it becomes clear. Then you will be able 

to develop your concentration. 

Do not pay attention to your thoughts. 

It is natural to lose your concentration 

on your breathing as ideas pop into 

your mind. You may even get lost 

in your thoughts and lose touch of 

the practice of meditating. At the 

beginning, success is turning back onto 

your meditation object as quickly as 

you can. If your mind wanders, bring 

it back to your breath. Be mindful and 

don’t overextend your effort as too 

much effort can disrupt calmness. 

Start by doing this for 10 to 30 minutes. 

If you feel comfortable, you can do it 

longer. 

Instagram: @cetincetintas 

Website: www.cetincetintas.com 

Facebook: Facebook.com/cetintas 

YouTube: YouTube.com/c/cetintascetin 

I s s u e 1 0 - V o l u m e 1


SINGULAR 

SENSATION 

self-taught venezuelan freestyle biker, Chris gadler, fell in love with his sport after 

watching motocross competitions as a child. But in a country of over 30 million people, 

he remains the only rider in his country to ramp it up and tackle tough tricks. 

Heel KIcK 

How did you get into your sport and 

training? 

Everything started with my dad buying 

me my first bike when I was 9 years old. 

He took me to the track every weekend 

to watch the motocross racing nationals 

in Venezuela. It didn’t take too long to 

realize what I loved the most about 

dirt bikes was jumping. I spent a lot of 

time doing jumps and small tricks. I was 

raised watching the Crusty Demons of 


Dirt and biking videos which were very 

influential on me. 

What types of biking do you do? 

There are different types of disciplines 

that involve dirt bikes, such as 

motocross, which is about racing on 

tracks against other riders, and enduro, 

which is a timed all-terrain racing 

downhill done in stages. But what 

I’ve always loved was freestyle and 

freeriding. For freestyle, I use metal 

ramps and do tricks in the air. Freeriding 

is doing those tricks on natural terrain 

or piece of land that is not specifically 

designed and made for riding. 

When did you begin devoting yourself 

to freestyle? 

At the age of 21 I finally started 

doing freestyle, because before that 

I could never convince my parents to


BacKflIp BMX 

help me get started with equipment 

or travelling! They thought it was 

too dangerous and there was no one 

other person in Venezuela doing it, 

so it was kind of taboo. At 21 I got 

the money to build a metal ramp 

and after this my parents just had to 

accept it. Surprisingly they became 

super supportive and helped me get 

what I needed to travel to places to 

participate. I’m forever grateful and 

don’t blame them for being reluctant 

at the beginning because they just 

didn’t want me to get hurt! 

What motivates you? 

The best motivation for me is too feel 

that I’m progressing in something I love 

-- the constant fight against myself, to 

beat my brain, to focus on being better 

every day and being around amazing 

people who share the same dreams 

and come together from all over. 

Do you compete or mostly entertain? 

Freestyle Motocross is not too popular 

in Latin America, so there are not many 

competitions. Instead I do plenty of 

exhibitions around my country and 

other countries. For me it’s about 

having a great time with a crowd that 

enjoys dirt bikes and showing your own 

style. To feel the energy of the people 

is like gasoline in my tank - it keeps me 

energized to keep doing this sport. And 

at some point you get addicted! 

What do you think when you are that 

high in the sky? 

One of the best things about 

unconventional sports is that you 

can’t think about anything else while 

you are doing them. All those society 

problems we have just disappear when 

you start your engine. It is the best 

way to forget everything for a moment 

and just feel how great life can be. The 

concentration that freestyle motocross 

demands is a lot - just as any other 

unconventional sports out there. 

fMx is A 90% 

MeNTAl sPorT. 

The keY is To 

ProgressivelY 

sTeP iT uP As 

You feel The 

CoNfiDeNCe 

To Do iT. 

What are the hardest or most 

dangerous tricks you have pulled off? 

I did a 35 ft. drop where I blew my 

suspensions when I impacted the 

ground. Also, a 40 ft. step up, where I 

was jumping a 40 ft. wall to get onto a 

flat area - coming short means a 40 ft. 

free fall to the ground. Being committed 

is the key in these situations. 

Talking about tricks, I have always felt 

comfortable doing bar tricks. You need 

to get some stretching in for this. Yoga 

usually helps. The trick I extend the 

most is the STRIPPER . Here you have 

to hit the ramp in a normal position, but 

as soon as you leave the ramp you must 

pump yourself up to attach your left 

foot on the handlebars while extending 

the other one outside the bike while 

you arch your back and look back. 

capTaIN 

MORGaN 

TRIcK


cORdOva 

How often do you have to train? Do 

you do any external physical training 

to prepare for Motocross? 

Due to an injury, I’m not riding for a 

month, but normally I train 3 times a 

week. When a show is coming up I train 

more. I have even ridden complete 

months with no resting days. 

Do you do any other type of training to 

prepare for Motocross? 

Freestyle Motocross is not the only 

sport I do. I mix it with surfing and 

bmx which keeps me in good shape. 

Stretching is part of my daily routine 

too. To keep muscles in 100% shape 

for performance I try to do Crossfit 

at least 3 times a week. All of this is 

mixed with constant training on the 

dirt bike. 

What’s the difference between a 

freestyle Motocross rider and a natural 

terrains rider? What’s the difficulty 

level on both? 

Freestyle motocross puts show and 

competitions in arenas having one or 

more riders doing tricks. This includes 

mostly jumping a 75 ft. long/approx. 

2.75 meters high metal ramp to a 4.5 

meter high receiver. 

Natural terrain riding is way less 

standardized . You put all your 

knowledge, skills and creativity into 

riding places that are not meant to 

be ridden. The difficulty level for both 

depends on the rider. The rider is the 

one that takes on the difficulty level. 

Where is the most epic place you have 

ridden? 

I have ridden lots of natural terrains, 

but the most epic I have to say has 

been Medanos de Coro in Venezuela. 

There are acres and acres of natural 

sand ramps where I could spend my 

life riding and not getting bored. It is 

a natural playground and its very near 

my hometown , just a 4 hour drive. I 

would recommend everybody to get 

a paddle tire on and hit some desert! 

The fun is too much! It’s especially 

great on those few days of the years 

when it rains making the sand perfect 

for long jumps 

In your opinion, which muscle groups 

are used most when you are riding and 

tricking is it more legs than arms, grip, 

core etc? 

Being an integral athlete is the best 

you can do - do cardio and stretch a 

lot. Yoga helped me a lot in getting 

extension in tricks and making them 

look good. Crossfit and surfing helped 

me with the cardio and feeling good 

when I’m on the bike. And riding a lot - 

there is no way to get better on a bike 

if you don’t spend time riding. 

How the hell do calculate and do a 

trick mdi-air and land safely without 

killing yourself in the process? Do you 

practice any bail out routines? 

Fmx is a 90% a mental sport. The key 

is to progressively step it up as you 

feel the confidence to do it. Start with 

a small gap and push the ramp back 

until you have the proper airtime to 

do tricks. Extend them and also hold 

them a bit in mid-air. As you practice 

your brain will automatically make the 

gap timing and learn when to abort a 

trick or extend it . 



feNdeR KIss 

What do you foresee for your future? 

What are you goals? 

I hope first of all more Venezuelan 

freestyle riders appear. It has been 

5 years already and there is no other 

fmx rider in my country. But when I 

look back I realize it has taught me 

how to be a complete rider. I mean 

not only to learn the tricks by myself, 

but also learn how to do ramps and 

everything involved in setting up. 

Being alone sometimes can be even 

more motivating for the fact you are 

starting something new in a country. . 

I expect to do freestyle motocross 

till the day I die. Being happy riding, 

traveling and getting to know people 

that share the same dream. 

Instagram: @Chrisgadlerfmx 

Facebook: Chris gadler 

sTRIppeR

Unconventional Athletes Issue 10

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