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Men’s Health – This Unilateral Workout Will Give You Full-Body Gains

Want to bulletproof your body and gain real strength? Join the unilateral-training revolution.

Jay T. Maryniak has gotten used to the stares. They come whenever he does what looks like a plea for Instagram attention, grabbing a loaded barbell, lying on the floor, then standing and hoisting the barbell overhead with one arm. “It doesn’t bug me,” he says.

That’s because Maryniak, a certified trainer (NASM-CPT, CES), knows what he’s doing. He’s venturing into the world of unilateral training. Unilateral exercises engage primarily one side of your body to move resistance. That’s a changeup from classics such as pushups, deadlifts, and military presses. Those moves make you use your body symmetrically, muscles on both the left and right sides holding similar responsibilities.

READ THE COMPLETE ARTICLE HERE

RHP#042 – Jay Maryniak, No. 1 Fitness Trainer and Founder of JTM Fit

Personal Trainer. Fitness Professional. Dog Dad. Instagram Influencer. Type 1 Diabetic. Wellness Authority. Animal Lover. Smiler. Genuine Top Bloke.

CLICK HERE TO LISTEN TO THE PODCAST

It’s so easy in life to judge somebody based purely on how they look. Most of us are guilty of it, it’s probably just an insecure human trait. It takes a lot of maturity and wisdom to not judge a book by it’s cover and create preconceived ideas. Being conscious of not acting that way, will help each of us grow as individuals.

Our guest this week, Jay Maryniak, is a man who often experiences being judged by his appearance. He speaks about how people that see him for the first time usually don’t want to train with him because of how he looks.

While Jay is built like a beast and his appearance may seem overwhelming, it’s really important to understand what backstory makes the man mountain we see today! Jay grew up in New York State with his brother and single Mom. From a very early age, he recalls always having low self-esteem and self-doubt issues.

He found drugs and alcohol when he was young which temporarily helped silence the voice of fear and quieten his insecurities. By the time he was 15, he was indulging in some heavy gear. Taking drugs like cocaine, oxycontin and acid.

He got suspended from school on too many occasions to ever keep count. His addiction became so serious that he needed these drugs every single day of his life as a teenager.

Eventually, it all got too much for his Mom and she kicked Jay out of home.

Two weeks before his last bad day, he went AWOL and was in a very bad state. He was ‘higher’ and more addicted than ever……Miraculously, he had a moment of clarity when he was 20. He realised he was a burden and liability and checked himself into recovery, to begin his journey back, using the twelve step program.

Jay turned his life around through various fitness activities, but was soon dealt another blow when he was diagnosed with Type 1 diabetes.

Jay has blown up into a fitness celebrity but remains as humble as ever. He has single handedly amassed a huge following on Instagram, where he shares his daily workouts and exercises. Jay tells us why it’s so important to stay true to who you are and who you associate yourself with.

We hope you enjoy this conversation as much as we did.

How to Master the Superman Pushup

Some exercises just look awesome.

We’ve all seen someone show off a move that takes unbelievable balance, concentration, and strength, appearing to bend the laws of physics and defy gravity. These are what we’re calling Hero moves, the high-level maneuvers that you’ve watched slack-jawed on Instagram but never imagined you’d be able to pull off yourself.

Good news: With the right plan, you can learn exactly what it takes to master these Hero moves. Trainer Jay Maryniak, NASM-CPT+CES, is confident that he can teach you how to nail one of his favorites, the superman pushup.

READ THE COMPLETE ARTICLE HERE

Jay Maryniak Went From Rock Bottom To High-Flying Fitness Star

In 2015, the National Survey on Drug Use and Health reported that 95 percent of people who needed specialty substance abuse treatment did not receive that help. What’s more, they didn’t even recognize that they needed it.[1]

Jay Maryniak belongs to the other 5 percent. This personal trainer and functional fitness expert is on his own level as someone who took his recovery one step further, channeling old addictions into an all-out obsession for athletic pursuits. He’s also on his own level in being able to perform Jay Maryniak’s Impossible One-Take Workout. But that’s a little later in the story.

After wrestling with substance abuse from the young age of 13 up until he was 20 years old, Maryniak couldn’t hide from a dark truth: He was spiraling toward death. The turning point was a remarkably simple, but certainly hard to reach, moment of clarity: “How did my life become this?” he asked.

Jay Maryniak

This question, on top of rock-bottom desperation, led him to seek help from his family. The clouds broke in his mind, and he took the step that many are too trapped to even recognize. And since then, he’s moved forward physically and mentally at a breakneck pace.

Looking at Jay Maryniak today, one of the coolest parts about him is the fact that he doesn’t specialize in just one gym sport. The essence of his healthier life and functional training style is proficiency in all things gym related, from strength to conditioning to borderline acrobatics. All this, while managing Type 1 diabetes.

“I don’t want to just do CrossFit, or just be a bodybuilder,” Maryniak says. “I wanna do some powerlifting and do a back flip, and then a triple clap push-up and jump 50 inches in the air. Now that just excites me.”

Maryniak shows that you’re never in too deep. He transitioned from a life of substance abuse to a life of substance—and never looked back.

Jay Maryniak Went From Rock Bottom To High-Flying Fitness Star

In 2015, the National Survey on Drug Use and Health reported that 95 percent of people who needed specialty substance abuse treatment did not receive that help. What’s more, they didn’t even recognize that they needed it.[1]

Jay Maryniak belongs to the other 5 percent. This personal trainer and functional fitness expert is on his own level as someone who took his recovery one step further, channeling old addictions into an all-out obsession for athletic pursuits. He’s also on his own level in being able to perform Jay Maryniak’s Impossible One-Take Workout. But that’s a little later in the story.

After wrestling with substance abuse from the young age of 13 up until he was 20 years old, Maryniak couldn’t hide from a dark truth: He was spiraling toward death. The turning point was a remarkably simple, but certainly hard to reach, moment of clarity: “How did my life become this?” he asked.

Jay Maryniak

This question, on top of rock-bottom desperation, led him to seek help from his family. The clouds broke in his mind, and he took the step that many are too trapped to even recognize. And since then, he’s moved forward physically and mentally at a breakneck pace.

Looking at Jay Maryniak today, one of the coolest parts about him is the fact that he doesn’t specialize in just one gym sport. The essence of his healthier life and functional training style is proficiency in all things gym related, from strength to conditioning to borderline acrobatics. All this, while managing Type 1 diabetes.

“I don’t want to just do CrossFit, or just be a bodybuilder,” Maryniak says. “I wanna do some powerlifting and do a back flip, and then a triple clap push-up and jump 50 inches in the air. Now that just excites me.”

Maryniak shows that you’re never in too deep. He transitioned from a life of substance abuse to a life of substance—and never looked back.

Team Performix: Jay Maryniak

The longtime athlete and trainer shares his favorite exercises and why he loves the Performix lifestyle.

Location: Westchester, NY
Age: 31
Profession: Personal Trainer
Fitness Style: All-around athlete
Go-to Exercise: Burpees
Favorite Workout Song: “Justify” by The Red Jumpsuit Apparatus

How did you get started in fitness and Team Performix?

I started working out a little over 11 years ago. I started taking martial arts when I was 20 and I ended up getting really into Brazilian Jujitsu and Muay Thai kickboxing. From there I got into Crossfit for a little while and now I like to do everything. Bodybuilding, calisthenics, power lifting and high intensity circuits to name a few. Performix reached out to me after I had been posting videos on Instagram for a few years and asked me to be apart of the team. After doing some research on the brand, I quickly realized that they were so much more then a supplement company. Their beliefs and what they stand for in fitness and in life, completely aligned with my own which made it a very easy decision to become apart of the team.

How are you driven in fitness and in life?

I wake up pretty much every day ready to attack life in and outside of the gym. I’m just down right fired up to create new workout content and to bring my fitness to the next level each and every day. I truly seek to be the best I can possibly be and to reach my full potential. I take that same mentality into my career and my personal life as well. I’m constantly trying to grow spiritually and to be the best I can be in my professional relationships and in my personal relationships with my family and friends. It’s so much more then what takes place in the gym. I have the ability to help and inspire others and I take that very seriously. I feel it’s my responsibility to continue to grow and better myself and to continue to try and help others do the same.

What advice can you give to our fans who are just starting out or looking to get back to the gym

I have 3 tips for everyone out there. Whether it be someone who is a seasoned veteran in the gym or someone who’s just starting out or looking to get into the gym for the first time. Consistency, hard work and patience. I believe these three things are key. Having been a personal trainer for about 8 years now, I see way to many people give up before some real change starts to occur. It takes time. It took me years of being consistent with my workouts and eating healthy, years of hard work and a whole lot of patience to achieve the physique that I have and the level of fitness I have achieved. I know these things are way easier said then done. We all live busy lives and it can be really tough to keep a steady routine. Stay focused and do your best to live by these three principals and the results will come.

If you had to pick only three exercises, what would they be and why?

That’s a hard question to answer. There are so many great exercises that I love. But if I had to pick three, they would be:

  • Reverse Lunge—it really targets the glutes and hamstrings while still building solid quads as well. Working out my legs is my favorite thing to do in the gym.
  • Plyometric Push ups—they build explosive strength in your chest, triceps and anterior deltoids while simultaneously building muscle size.
  • Burpees—most of my clients, and I’m sure most of the world, hate them, but from a physiological stand point they really target the your entire body and get the heart rate up which facilitates major calorie burn. They will shred the body fat right off of you!

Follow Jay on Instagram at @jtm_fit

Bodybuilding.com – Jay Maryniak Workout: Dumbbell Bodyweight Blaster

Functional fitness guru Jay Maryniak proves that you don’t need a lot of equipment to bust your own butt in the gym. It might even leave you wishing you’d picked the weight room instead.

If you saw Jay Maryniak’s One-Take Workout, you’re probably wondering how you can work your way up to attempting such a seemingly impossible workout. It takes time and practicing the basics to do so. Maryniak has a full-body killer here for you that will do exactly that, giving you a taste of what it’s like to train like the functional-fitness wunderkind that he is.

A lot of times, you can get a workout in and feel accomplished without improving technique and overall functionality. Maryniak’s style of training provides no such free pass, however, mercilessly revealing chinks in your overall fitness armor. One might call this the “productively exhausting” workout.

The protocol goes as follows: You will do three continuous sets of 40 seconds of work, 20 seconds of rest. After the third set, rest for 1 minute and 20 seconds before moving on to the next exercise. With this workout being timed, the goal is to get in as many good reps as you can. This way you can focus more on executing technique and quality movement.

READ THE COMPLETE ARTICLE HERE

How This Man Overcame Addiction and Gained 45 Pounds Of Muscle

​Jay Maryniak was dependent on opioids, crack, and booze. Now he’s hooked on CrossFit

Jay Maryniak wasn’t your typical 9 year old. He was an athlete with a bright future in baseball—but he was also a little rough around the edges. When he wasn’t stealing from other people, he was smoking cigarettes. At just 11 years old, he tried his first sip of alcohol.

During his teen years, Maryniak started using drugs. It began with smoking marijuana and drinking on the weekends. Hooked on the feeling, Maryniak forgot about sports and focused on partying with his friends. By 15, he was smoking a pack and a half a day.

Then he started to experiment with more dangerous drugs, like Oxycontin, acid, and cocaine. He became a black-out drinker and woke up every day looking to get his next fix.

“It started out innocent,” Maryniak says. “It was fun, and then I got addicted.”

For many years, Maryniak knew he had a problem, but it wasn’t until he turned 20 that he realized how serious it had become.

“I finally hit a point—I couldn’t work anymore; I couldn’t do anything,” he says. “I was smoking crack, taking pills. I was out of control.

“Finally, I was in so much pain, emotionally, I couldn’t take it anymore. I hated myself. I hated the person I became. That was the moment I knew I had to do something, or I would die doing this.”

After reaching out to his dad for help, Maryniak walked into rehab in November 2005. For the two weeks that he was there, he felt the symptoms of withdrawal, struggled to accept the fact that he could never drink again, and wanted nothing more than to just go home. He was given the option to leave early, so he took it. Twenty-year-old Maryniak joined a 12-step program and returned to work as a tattoo artist.

Wanting to just kick and punch stuff, Maryniak started taking martial arts classes and joined his local gym to let some aggression loose (a Planet Fitness, if you were curious).

“I was still smoking a pack and a half a day, but trying to be active. I took karate, and started doing traditional bodybuilding exercises with the machines,” Maryniak says. “I remember that vividly actually. I’d be the guy smoking a cigarette when I walked into the gym, and smoking a cigarette when I walked out.”

Then Maryniak threw Brazilian Jiu-Jitsu and Muay Thai kickboxing into the mix. After a couple of years, he was asked to become an instructor. Eventually, he quit the cigs.

“That’s sort of where my career began in fitness,” he says.

It wasn’t long before he met his next challenge: While training for a Muay Thai fight, someone told him about CrossFit. Realizing that he didn’t love getting punched in the face during his fights, Maryniak decided to give something else a shot. He went all in, and started doing CrossFit workouts 4 to 5 days a week.

“I think the competitive aspect of CrossFit really separates it from other facets of fitness. You’re constantly trying to beat your own times on workouts, as well as other CrossFitters. There was just a constant push to go harder and push yourself to your limits,” he says. “I loved doing gymnastics movements, like handstand pushups and muscle ups, as well as heavy deadlifts and squat cleans.”

Maryniak was hooked on the challenge. Determined to prove himself, he started competing in CrossFit competitions. After struggling to place in his first few, he took his training up a notch and entered another competition. He crushed it and placed first.

But something felt off. Maryniak had a hard time recovering after his win and even a few days later, his body still didn’t feel right. After two weeks, he had lost 15 pounds and could no longer sleep because he was urinating so frequently. He became disoriented and his vision was blurry. After driving himself to the ER, his doctors checked his blood sugars, which were so high that they couldn’t even be read on a meter.

In 2013, Maryniak was diagnosed with type 1 diabetes. He was 27.

“I didn’t work out for like a month. Life was just so different. I had to relearn my body and what I was feeling,” he says. “But it changed me for the better. All of a sudden, I got stronger. I felt healthier. They think I probably had the diabetes for at least a year before I was diagnosed. I started feeling good, and getting stronger, putting on some weight, and putting on some muscle.”

Learning how to manage his diabetes couldn’t keep him away from a good sweat session—and we weren’t the only ones to take notice. Today, Maryniak has nearly 200,000 followers on Instagram, where he posts daily workouts and insane fitness feats, meaning you won’t just find weight lifting videos on his feed. Maryniak’s posts incorporate kickboxing, calisthenics, gymnastics, powerlifting, bodybuilding, and general gym-time tomfoolery. He even caught the attention of Men’s Health trainer Andy Speer, who invited him to be a fitness model in the newest Men’s Health workout program, Anarchy Abs. (Which you can stream at home right now!)

“I always wanted to be the best at everything. I never wanted to train just one style and master that style. It was always kind of the CrossFit mentality—I wanted to be good at every facet of fitness,” he says. “I wanted to be the most well-rounded and I wanted to be the guy that was deadlifting 500 pounds and then doing back flips and handstands at the same time.”

When he’s not posting his stunts or working with clients as a personal trainer, he’s putting in several extra hours of work a day to maintain the physique you see in the after photo above. (Want to uncover your six pack? The Men’s Health Anarchy Abs program—in which Maryniak is one of the models—includes five 30-minute calorie-torching workouts that employ a unique blend of metabolic training, traditional strength training, and gymnastics fundamentals to strip away fat from head to toe.)

Generally, Maryniak weighs in at 185 to 190 pounds of lean muscle. Currently, he trains his legs with tempo back squats, barbell lunges, and other lower-body exercises twice a week, since he is naturally top heavy. In addition to that, he works his chest and triceps once a week, and back and biceps once a week. He also does high intensity interval training twice a week and trains his abs—the part of his body he’s most proud of—nearly every single day.

“I do some traditional lifting, but I also really try and step outside the box with my training. I’m always trying to find new ways to challenge myself and be different.”

Maryniak doesn’t plan on ending that mentality any time soon, but he knows there will always be challenges along the way. At 31 years old, he still actively participates in his 12-step program to stay sober. He closely monitors his blood sugar levels during and after his workouts—but that’s a small price to pay for how far he’s come.

“I can remember sitting in a Planet Fitness, in my first year of sobriety, and looking in the mirror and having no abs, no definition whatsoever. I was 145 pounds. I had nothing,” he says. (For reference, check out the before photo above.)

With hard work, patience, and consistency, Maryniak has gained a life he never thought he would be capable of living and has managed to stay clean for 11 years.

“Fitness was a massive part of me staying sober. Fitness really gave me an outlet,” he says. “It became something that I looked forward to and without it I’m not sure I would have stayed sober.”

How This Man Overcame Addiction and Gained 45 Pounds Of Muscle

​Jay Maryniak was dependent on opioids, crack, and booze. Now he’s hooked on CrossFit

Jay Maryniak wasn’t your typical 9 year old. He was an athlete with a bright future in baseball—but he was also a little rough around the edges. When he wasn’t stealing from other people, he was smoking cigarettes. At just 11 years old, he tried his first sip of alcohol.

During his teen years, Maryniak started using drugs. It began with smoking marijuana and drinking on the weekends. Hooked on the feeling, Maryniak forgot about sports and focused on partying with his friends. By 15, he was smoking a pack and a half a day.

Then he started to experiment with more dangerous drugs, like Oxycontin, acid, and cocaine. He became a black-out drinker and woke up every day looking to get his next fix.

“It started out innocent,” Maryniak says. “It was fun, and then I got addicted.”

For many years, Maryniak knew he had a problem, but it wasn’t until he turned 20 that he realized how serious it had become.

“I finally hit a point—I couldn’t work anymore; I couldn’t do anything,” he says. “I was smoking crack, taking pills. I was out of control.

“Finally, I was in so much pain, emotionally, I couldn’t take it anymore. I hated myself. I hated the person I became. That was the moment I knew I had to do something, or I would die doing this.”

After reaching out to his dad for help, Maryniak walked into rehab in November 2005. For the two weeks that he was there, he felt the symptoms of withdrawal, struggled to accept the fact that he could never drink again, and wanted nothing more than to just go home. He was given the option to leave early, so he took it. Twenty-year-old Maryniak joined a 12-step program and returned to work as a tattoo artist.

Wanting to just kick and punch stuff, Maryniak started taking martial arts classes and joined his local gym to let some aggression loose (a Planet Fitness, if you were curious).

“I was still smoking a pack and a half a day, but trying to be active. I took karate, and started doing traditional bodybuilding exercises with the machines,” Maryniak says. “I remember that vividly actually. I’d be the guy smoking a cigarette when I walked into the gym, and smoking a cigarette when I walked out.”

Then Maryniak threw Brazilian Jiu-Jitsu and Muay Thai kickboxing into the mix. After a couple of years, he was asked to become an instructor. Eventually, he quit the cigs.

“That’s sort of where my career began in fitness,” he says.

It wasn’t long before he met his next challenge: While training for a Muay Thai fight, someone told him about CrossFit. Realizing that he didn’t love getting punched in the face during his fights, Maryniak decided to give something else a shot. He went all in, and started doing CrossFit workouts 4 to 5 days a week.

“I think the competitive aspect of CrossFit really separates it from other facets of fitness. You’re constantly trying to beat your own times on workouts, as well as other CrossFitters. There was just a constant push to go harder and push yourself to your limits,” he says. “I loved doing gymnastics movements, like handstand pushups and muscle ups, as well as heavy deadlifts and squat cleans.”

Maryniak was hooked on the challenge. Determined to prove himself, he started competing in CrossFit competitions. After struggling to place in his first few, he took his training up a notch and entered another competition. He crushed it and placed first.

But something felt off. Maryniak had a hard time recovering after his win and even a few days later, his body still didn’t feel right. After two weeks, he had lost 15 pounds and could no longer sleep because he was urinating so frequently. He became disoriented and his vision was blurry. After driving himself to the ER, his doctors checked his blood sugars, which were so high that they couldn’t even be read on a meter.

In 2013, Maryniak was diagnosed with type 1 diabetes. He was 27.

“I didn’t work out for like a month. Life was just so different. I had to relearn my body and what I was feeling,” he says. “But it changed me for the better. All of a sudden, I got stronger. I felt healthier. They think I probably had the diabetes for at least a year before I was diagnosed. I started feeling good, and getting stronger, putting on some weight, and putting on some muscle.”

Learning how to manage his diabetes couldn’t keep him away from a good sweat session—and we weren’t the only ones to take notice. Today, Maryniak has nearly 200,000 followers on Instagram, where he posts daily workouts and insane fitness feats, meaning you won’t just find weight lifting videos on his feed. Maryniak’s posts incorporate kickboxing, calisthenics, gymnastics, powerlifting, bodybuilding, and general gym-time tomfoolery. He even caught the attention of Men’s Health trainer Andy Speer, who invited him to be a fitness model in the newest Men’s Health workout program, Anarchy Abs. (Which you can stream at home right now!)

“I always wanted to be the best at everything. I never wanted to train just one style and master that style. It was always kind of the CrossFit mentality—I wanted to be good at every facet of fitness,” he says. “I wanted to be the most well-rounded and I wanted to be the guy that was deadlifting 500 pounds and then doing back flips and handstands at the same time.”

When he’s not posting his stunts or working with clients as a personal trainer, he’s putting in several extra hours of work a day to maintain the physique you see in the after photo above. (Want to uncover your six pack? The Men’s Health Anarchy Abs program—in which Maryniak is one of the models—includes five 30-minute calorie-torching workouts that employ a unique blend of metabolic training, traditional strength training, and gymnastics fundamentals to strip away fat from head to toe.)

Generally, Maryniak weighs in at 185 to 190 pounds of lean muscle. Currently, he trains his legs with tempo back squats, barbell lunges, and other lower-body exercises twice a week, since he is naturally top heavy. In addition to that, he works his chest and triceps once a week, and back and biceps once a week. He also does high intensity interval training twice a week and trains his abs—the part of his body he’s most proud of—nearly every single day.

“I do some traditional lifting, but I also really try and step outside the box with my training. I’m always trying to find new ways to challenge myself and be different.”

Maryniak doesn’t plan on ending that mentality any time soon, but he knows there will always be challenges along the way. At 31 years old, he still actively participates in his 12-step program to stay sober. He closely monitors his blood sugar levels during and after his workouts—but that’s a small price to pay for how far he’s come.

“I can remember sitting in a Planet Fitness, in my first year of sobriety, and looking in the mirror and having no abs, no definition whatsoever. I was 145 pounds. I had nothing,” he says. (For reference, check out the before photo above.)

With hard work, patience, and consistency, Maryniak has gained a life he never thought he would be capable of living and has managed to stay clean for 11 years.

“Fitness was a massive part of me staying sober. Fitness really gave me an outlet,” he says. “It became something that I looked forward to and without it I’m not sure I would have stayed sober.”