CategoriesCorrective Exercise Rehab/Prehab

Prioritize Your Mobility

Today I have an excellent guest post by Boston based strength coach, Matthew Ibrahim. I love pointing people in the direction of coaches in the industry who are on the up and up, and Matthew definitely falls into that camp.

He’s someone who I feel provides a ton of great content and has a lot of great things to say. Today he discusses mobility, what it is (what it isn’t), and some new drills I think you’ll enjoy.

Craig: “Hey bro, I can’t wrap my right hand all the way around my back and grab my left arm.”

David: “Really? Everyone can do that. You definitely need some shoulder mobility to fix that.”

The word ‘need’ is quite subjective here.

Does Craig really need mobility in his right shoulder? Is that particular range of motion and pattern important enough to warrant this need? How much mobility is truly enough?

Think about these few questions. Let them marinade for a bit. We’ll jump back to them soon, but first let’s talk about the why, the where and the when.

WHY MOBILITY IS IMPORTANT

Everyone needs mobility, to a certain extent and in certain areas more than others.

It’s just a common thing to see in clients/athletes/patients: a lack of mobility in a joint.

Regardless of the reason, more often than not, that particular individual will benefit a great deal by incorporating more mobility drills in order to increase the overall range of motion for that joint to have access to. We see this both in the strength and conditioning world and in the physical therapy world.

Perfect example: if you can’t perform lunges properly due to hips that just don’t seem to function correctly, then a quick fix may be to perform a few hip mobility drills to open these areas up.

Most recently, I’ve had the opportunity to work with a big group of NFL Combine Prep college football players from Division I programs at Athletic Evolution in Woburn, MA.

One incredibly glaring thing I noticed right from the start: all of their hips were jacked up, so much so that each of their gait patterns were altered due to this imbalance, which was ultimately affecting their performance.

I knew this problem needed to be fixed, especially if they had high hopes of making some noise in the next couple months during their Pro Day.

Luckily, I was given the task of creating and implementing a mobility program, specifically designed with their needs in mind.

In this case, mobility in their hips has been most important since it has helped a great deal in restoring their gait pattern, improving their posture, and most notably, optimizing their overall performance in the weight room and on the field.

Mobility is crucial to certain joints in your body that are either limited or don’t have full access to certain ranges. It’s important for you to find the areas of most need and to constantly address them through daily maintenance.

Note From TG: it IS important to note (and I know Matthew would agree) that sometimes lack of mobility at a certain joint is due to a stability/alignment issue.  We shouldn’t set our default to always thinking it’s a mobility issue.

WHERE AND WHEN TO APPLY MOBILITY

I see too many individuals performing mobility drills without actually having a legitimate reason. They just feel that they need to do it. It’s almost as if they truly believe that their entire body “needs” mobility.

Stop. Please, STOP!

Before you go any further, put the foam roller, the lacrosse ball and the stretching strap down for two minutes.

I’ll use the shoulders as an example. Here’s what you need to know:

  • Should you perform an excessive amount of mobility drills if your shoulders already have plenty of range without any limitations? No.
  • Should you perform a couple short mobility drills for your shoulders if they’re especially tight/naggy due to a recent workout, but typically have very few limitations? Yes, go for it, but keep it light.
  • Should you perform a handful of mobility drills for your shoulders if they’re especially tight/naggy due to a recent workout, but are usually limited in several areas? Yes, definitely: address what needs to be addressed.

My point: have a legitimate reason for performing mobility drills with a thoughtful goal in mind. Don’t just do it to do it; have a purpose.

Case in point: apply mobility where it is needed most at the time of most need.

Simple enough? Yes, but that’s the point!

For example: it wouldn’t make much sense for me to focus the mobility program solely on shoulder/thoracic spine drills for the aforementioned college football players. They wouldn’t benefit much since they aren’t really lacking in those areas.

Always make sure there is a reason as to why you are doing what you are doing when it comes to mobility.

Referring back to the introduction

Is it truly that important for Craig to wrap his right hand all the way around his back and grab his left arm?

Think about what we just went over.

With those items in mind, I’m not so sure it is that important. Plus, we haven’t even discussed anything about his overhead shoulder range of motion or shoulder external rotation range of motion.

These are the angles you need to start viewing mobility from. Be conscious of how much is enough, and also how much is needed in order to perform the exercise task (i.e., overhead shoulder press) and the daily task (i.e., grabbing a snack from the top cabinet).

CHOOSE AREAS OF PRIORITY

You’re not always going to need mobility everywhere in your body.

Note From TG: Read THIS (<— it will melt your face)

It’s important to be able pinpoint what areas may need the most attention.

I’ve created three short mobility sequences below, where the body has been divided up into three separate compartments: lower, middle and upper. Select the compartment that you need to focus on the most.

MY GO-TO MOBILITY SEQUENCES

1.) Lower Compartment

If you’re someone who has a tough time loosening up the areas of the calves, ankle and feet, then give this mobility drill series a try for 2-3 rounds:

 

  • Lacrosse Ball Rolling
  • Lacrosse Ball Pin and Extend/Flex
  • Tibial External/Internal Rotation Shifting
  • 1-Leg Ankle Rocking

2.) Middle Compartment

Do you find it challenging to get limber in the hips, glutes and posterior chain areas? Try out this sequence for 2-3 rounds:

 

  • Quadruped Rocking
  • Inchworm
  • Hip Series: Spiderman, External Hip Rotators, Lateral Lunge w/Toes Up

3.) Upper Compartment

Tight shoulders? Naggy thoracic spine? Give this series of mobility drills a shot for 2-3 rounds:

 

  • Overhead Floor Slides
  • Scap Push-Up
  • Lateral Crawl
  • Linear Crawl
  • Quadruped Thoracic Spine: 4-Way Reach w/1-Leg Abducted

Always remember: address what needs to be addressed, and always keep it simple.

Now, go get limber!

About the Author

Matthew Ibrahim is a Strength and Conditioning Coach and Physical Therapy Rehabilitation Aide with an evidence-based approach to human movement, biomechanics and injury-prevention, and is knowledgeable on how each area impacts performance in sports and life. He delivers training methods that are aimed at bridging the gap between rehabilitation and performance through proper movement education and basic human maintenance. Feel free to read more at www.mobility101blog.com and follow ‘Mobility 101’ on Facebook and Twitter.

CategoriesProduct Review Program Design speed training youth sports training

The D’Angelo of Strength and Conditioning?

I’m not bashful when it comes to admitting my weaknesses as a coach. I did it before when I wrote a post not long ago explaining why I don’t include the Olympic lifts into my programs, and I’ll do it again today.

Ready?

Speed and explosive training is not my strong suit.

This is not to imply I don’t include any speed/explosive/movement/agility training with my athletes and clients. I absolutely do! What good is it to have strong athletes who can’t express that strength quickly and/or who move like the Tin Man?

But I’ll be the first to admit that speed training isn’t my strong point as a coach. Kind of like Aquaman being a cool superhero….;o) He can get s*** done, buuuuuuut, you know, he’s Aquaman

Part of the reason is due to my philosophy as a coach. I can’t begin to tell you how many parents walk into Cressey Sports Performance on a weekly basis and wax poetic on how their 13 year old child – who plays on five different AAU baseball teams throughout the year – needs to work on their foot speed and getting faster.

I typically nod my head, play the part of the understanding coach, and quench the parent’s thirst for that “x factor” that’s going to make their kid the next Clayton Kershaw or Mike Trout.

“We’re absolutely going to try to make your kid faster,” I’ll say, “by making him (or her) stronger.”

Silence.

Crickets chirping.

This….is….getting….awwwwwwkward.

I won’t belabor the point here, but needless to say I’ll go into a short spiel explaining that doing a bunch of cute ladder and agility drills won’t make their kid faster because their kid can barely put any force into the ground as it is.

I’ve used the analogy before, but it would be akin to me putting a sweet paint job on a Ford Focus with some spoilers and sick rims, and making look fast….but unless I do something to increase the horse power of the engine it’s pretty much all a giant waste of time.

Lets place a premium on correct movement, building a base of strength and progress from there, mmmm kay?

The other reason speed training isn’t my strong suit is because CSP coach, Greg Robins, has done an amazing job within the last year at revamping our approach to it. He’s more or less taken the reigns on writing all of our off-season “movement days” which incorporates any number of skipping drills, heidens, box jumps, foot work drills, arm/leg action drills, build-ups, and change of direction.

You can get a taste for what that entails HERE.

You still won’t find any of this nonsense, though:

All that said, can I work with a young or intermediate athlete on general sprint mechanics or helping them improve their explosive power? Yes. Can I help an athlete train for the 100M dash in the Olympics? Um, no.

It’s still no excuse on my end to take a back seat and not try to improve myself on the topic.

Lee Taft is one of the most respected speed coaches in the industry. He’s worked with countless numbers of elite athletes and is easily one of the coaches I, along with many other coaches I know, go to when “we” need to up our game with regards to getting athletes faster.

He’s also a coach who’s the strength and conditioning equivalent of the enigmatic R&B singer D’Angelo.

I love D’Angelo. His first album, Brown Sugar, is still one of my favorite albums of all-time. His second album, Voodoo, released five years after his first, again, became an instant classic.

Within that time, he rarely ever gave interviews or released any new material. And then, poof….he seemingly disappeared, making a few cameo appearances here and there on various soundtracks and guest tracks.

15 years later, he just released his latest album, and again….it’s legit. Basically, when D’Angelo releases something you know it’s going to be amazing.

The same can be said for Lee Taft.

See what I just did there? I made a comparison between D’Angelo and Lee Taft. Dammit I’m good.

Now, I don’t mean to insinuate that Lee’s emulated D’Angelo and played the role of reluctant recluse. He’s a prominent player on the Perform Better tour and has always been in the trenches, coaching.

He just doesn’t release a lot of new products (his last was ten years ago).

But when he does……it’s unreal.

Complete Speed Training

Lee’s just released his latest product, Complete Speed Training, his first in a looooong time, and after reviewing it I can say it’s pretty damn awesome.

It gives you a step-by-step breakdown – from the warm-up to the drills themselves – on how to make your athletes (and clients) faster and more agile.

And there’s nothing that’s going to make your eyes bleed.

If you’re a coach who works with athletes or a personal trainer who’s looking to add safe and appropriate progressions to your client’s training repertoire, I’d HIGHLY encourage you to check this out.

It’s on sale through this Friday at midnight, and I can guarantee you don’t want to miss this amazing opportunity to learn from one of the best.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 2/6/15

Another week, another foot of snow here in New England. I grew up in Central NY, and have lived in the northeast my entire life so I know what a lot of snow is and I’m not of those people who complains about it.

It’s like people who live in Florida complaining about the humidity or Tom Brady complaining about having the greatest life, ever.

But good grief….they’re saying we may get another foot this weekend.

Which makes me all the more pumped for my trip to Australia in less than a month. As a quick reminder I’ll be heading “down under” in early March to put on not one, but TWO workshops. a 2-Day event in Ballina, NSW the weekend of March 7th-8th, in addition to a 1-Day event in Sydney on Saturday, March 14th.

Details including locations, cost, the over/under I’ll even touch the ocean with my big toe1, and sign-up information can be found HERE.

I also wanted to remind people that registration is still open for the 2nd Annual SUNY Cortland Strength & Conditioning Symposium (March 28th). I’ll be hitting up my alma mater (and doing my best General Zod impersonation…..KNEEL BEFORE ME!) along with Nick Tumminello, Mark Fisher, John Gaglione, and Joy Victoria for what will undoubtedly be a day full of mind melting.

Details can be found HERE.

How to Win an Argument With a Vegan – Kris Gunnars

Pew, pew, pew. Shots fired. Shots fired!

I’ll make the same statement as the author: I have nothing against vegans or vegetarians. If someone chooses not to eat meat for environmental, health, or ethical reasons…far be it from me to pass judgement.

Although I do find it comical that there are many vegan or vegetarian food options that mimic the foods they’re so adamantly against. Tofurkey burger anyone?

Looks like a hamburger and tastes like turkey. Hmmmmmm.

Anyways, what my main beef (<— LOL, awesome pun) is with some pundits is their claim that all animal protein is unhealthy, which is absurd. This article explains why.

Power to the SHE – Christa Vancini Doran

I am all about messages that help and encourage women to challenge themselves (namely in the gym). I hate pretty much every message the mainstream media attempts to throw in women’s faces – lean and long, tone, thigh gap, lose inches in days, weights make you big and bulky, blah blah blah blah –  all in the name of selling a product or sex appeal.

I understand sex sells – I’m not a moron – but how it’s delivered in the realm of health and fitness is lame IMO.

I’m a huge fan of Christa and the culture she’s built at her facility. Ladies, THIS is the type of person you should follow and learn from; not some overly hyped, narcissistic, selfie-taking nimrod who’s only claim to fame is having the world’s most exaggerated case of anterior pelvic tilt.

Squats: Fold-Ability and Proportion – Tom Purvis

I felt this was a fantastic, quick video on squat mechanics and how taking into consideration each person’s anthropometry and leverages will dictate what their squat will look like. Definitely worth five minutes of your time.

CategoriesMotivational personal training

A Tale of Two Clients

It was the best of times, it was the worst of times…..

Even for those who aren’t avid readers, the words above are fairly recognizable. At some point in everyone’s life they’ve (probably) heard the phrase absent of whether or not they know the origin:

Charles Dickens’s A Tale of Two Cities.

Yeah, I haven’t read it either.

But the book reference serves as a nice introduction to today’s post as click bait. Because, you know, everyone goes bat-shit crazy over Dickens quotes.

I was asked two questions recently (from two different people) that I felt would be best served answering here as I know a lot of personal trainers and coaches read this site.

Question #1:

I’m curious what’s the longest amount of time you had the same non-athlete client and I’d love to see more articles on what makes a good lifting trainee/student!

Question #2:

Not sure if you have touched on this in a previous blog post but would love to hear your thoughts on how you go about motivating your general fitness clients vs. your baseball players. I imagine they come in with different experiences, expectations, etc. and I imagine they both pose unique challenges in getting them to engage and buy into the process.

Two different questions, albeit not altogether too dissimilar.

Before co-founding Cressey Sports Performance in 2007 I worked as a personal trainer in both the corporate setting and commercial setting….for five years. That’s five years of early mornings, late nights, working on weekends, working on Holidays, and working with every permutation of human being you can possibly think of save for a one-legged pirate and an Astronaut.

Repeating the borrowed prose from above, my life literally was “the best of times, and the worst of times.”

It was the best of times because I was doing something I loved. Right out of the gate I was making a living wearing sweatpants to work and hanging out in a gym helping people get stronger, lose fat, address an injury, and making people of the opposite sex want to hang out with them.

That didn’t suck.

Too, it was a point in my life where I was a sponge for knowledge ( I still am). Upon graduating from school I thought I knew what I was doing – I graduated Magna Cum Laude, I played four years of college baseball, I had been lifting weights since I was 13, I had six-pack, I got this! But once my first client was handed to me I experienced a hefty reality check.

I didn’t really know as much as I thought I did.

Luckily my first client survived, I didn’t set the gym on fire or anything, things were going to be okay.

It was that time where I found sites like T-Nation.com and other reputable publications that helped me peel back the onion and understand that what I learned in school wasn’t exactly how things are in the real world. I made it a point to read, and read a lot. And I got better.

It was the worst of times because life as a personal trainer isn’t shall we say……all that glamorous.

As mentioned above you work when others don’t, there’s a bit of “politics” involved – pressure to hit quotas and numbers at the expense of quality programming and coaching, and you learn quickly that life as a trainer is just as much about becoming a good “people person” as it is a coach.

Put another way: some (and I’d say most) clients are amazing, wonderful people; while others are life sucking, Debbie Downer/Johnny Raincloud, soul crushers that would give Godzilla a run for this money.

Given all that, however, I wouldn’t change anything from my past as a fitness professional. The one piece of advice I give all incoming personal trainers – especially to the entitled ones who think they’re going to train professional athletes their first day on the job2 – is that you should work in a commercial gym setting.

For 1-2 years.

You need to grind it out, work shitty hours, and learn to work with as wide of a variety of clientele as possible. You do this, and I GUARANTEE you’ll get better and learn to appreciate which niche – if any – you’d like to pursue to further your career.

In my 13 years as a personal trainer and coach I’ve had the opportunity and honor to work with so many different people. Everything from young athletes to professional athletes to CEOs, doctors, fat loss clients, powerlifters, post rehab, and anything you can think of in between. Still waiting for that Astronaut, though.

I’ve had clients who have worked with me for 5+ years – both in person and in a distance based format. Most often when I’ve been working with someone that long they’re someone I’d train for free. I’d be lying if I said you never build a rapport past the trainer-client dichotomy with some people. You absolutely do.

I’ve had clients become really good friends, and I even have one who’s going to be an attendant in my wedding this May.

I wouldn’t say this is normal or happens all the time.

But given that circumstance is more of an outlier scenario, here are some quick bullet point traits I find make for a good client(s).

1. They pay. You have bills, right? It sounds tacky and trite, I know, but if you have a client who pays, pays on time, and is willing to do it for months, and if you’re lucky, years on end….that’s grounds for a solid start.

2. They respect you as a professional. Admittedly, there are a number of examples across the country of inept personal trainers and coaches who give the industry a bad reputation. All you have to do is peruse YouTube for 30 minutes and a small portion of your soul dies.

So part of me understands why the industry as a whole is looked down upon by many people.

But nothing grinds my gears more than when someone hires me for whatever reason – fat loss, performance, dealing with an injury – and then proceed to question/bitch/whine every…single….thing I ask them to do.

When this happens I do this:

Me: “Say Al, what is it that you do for a living?

Al: “Well, Tony, as it happens, I’m an Astronaut.”

Me: “What the what. Finally! Can we be BFFs?

Al: “Only if we can practice karate in the garage.”

Me: “Obviously.”

“Also, you know, Al, I wouldn’t have the faintest idea what the ideal ambient torsional velocity should be when ascertaining the longitudinal axis of a rocket during space docking.”

Al: “I would think not.”

Me: “Soooooo, shut up and do your freakin deadlifts.”

The point is: I’m willing to bet they wouldn’t question an accountant about their taxes or their lawyer about their lawyering. While being inquisitive is one thing (and should be expected), they shouldn’t constantly question your expertise with regards to differentiating flexion intolerant back pain from extension intolerant back pain.

Mind you, you should have a rationale and be able to explain everything written in a program. Conversely it’s not too much to ask that your client trust you. That is what they’re paying you for, right?

3. They show up on time. They schedule on time. They wear deodorant.

4. They do the work. Both in AND outside of the gym. I often give my clients homework. This may be something like asking them to keep a 3-day food diary, or maybe doing an extra active-recovery circuit on one of their “off” days from working with me. Are they compliant? The ideal one’s make an effort to be.

I’m sure I can easily keep going, and maybe I will at some point down the road. I’d encourage you to look up some of Alwyn Cosgrove’s stuff on the topic. He’s written several things on how to build an ideal client roster and how to fire clients if need be.

Meet Eddie

Eddie is a professional athlete (baseball). He works his ass off. I’d make a case that he’s one of the hardest working athletes I’ve ever coached.

Lets be honest: any professional athlete who chooses to spend his off-season in Massachusetts – we’re currently under 2+ feet of snow with more on the way – probably doesn’t need much motivation to train.

The thing about Eddie is sometimes he’s TOO motivated.

As much as it is for us coaches – as a team – to write effective, efficient, and safe programming, a large portion of our job is also to pull the reigns or pump the breaks when needed.

It’s not uncommon for me to tell Eddie to chill out and that it’s okay if he didn’t break his PR for the 16th consecutive week.

While Eddie is also an outlier, we’re very lucky to have so many hard-working and dedicated athletes (and not just baseball players) walk through our doors at Cressey Sports Performance.

Motivation, generally, isn’t too much of an issue when them. They’ll either put in the work or get released. Their choice.

Meet Robin

Robin is not an athlete. In fact, she’s a working professional who started training with us three months ago. She came to us with a vague background in strength training, but was also dealing with a few nagging injuries.

One of the advantages I have is that most people who seek out my services KNOW what they’re getting into. They read my stuff, they read Eric’s (Cressey) stuff, they read Greg Robins, Tony Bonevechio, Miguel Aragoncillo, and the rest the CSP’s staff material.

People know they’re not going to be doing Zumba. Not that there’s anything wrong with that.

So, in a way, most of the people I work with at CSP don’t need a whole lot of motivation to train. The brand sort of sells itself. What many of them do need – and especially in the case of Robin – is someone to help them gain their confidence back.

Some have been so “broken” for so long, and have worked with any number of other trainers, that it’s sometimes difficult to buy into what it is I have to say.

Showing them success is paramount.

They’re motivation is literally, training.

What can I do as their coach to get them to train pain free, or to do things that they thought they couldn’t do? It isn’t my objective to have everyone conventional deadlift on day one. Some people aren’t ready for that because it’s too aggressive or above their ability level. But I can have them perform some light glute bridges or some pull-throughs to get them to feel what turning on their glutes feels like in addition to grooving a hip hinge.

And then I can progress them from there.

If a female client can’t do a push-up, I’m NOT going to have her do “girl push-ups.” That’s lame and provides an initial connotation I’d prefer to avoid. Instead, she’s going to do push-ups – elevated on pins.

I’m going to show her success so that she gains some confidence. THAT’s oftentimes all the motivation anyone ever needs, and how I approach things with the bulk of my general fitness clients.

Prove to them that they CAN do “stuff.”  Once that happens it’s pretty much a domino effect in terms of progress and compliance with their programs. It’s not a sexy answer, but it works.

CategoriesExercise Technique Strength Training

Bench Press Tip: Let the Bar “Settle”

I’ve been working my way back from a pesky back injury for the past few months, and while I’ve made some awesome progress as of late (back to full squatting 315 for reps, and just started incorporating some heavy(ish) pulling into the mix), the guy who writes my programs – Greg Robins – has been making me bench press like no one’s business.

This isn’t to imply that “bench pressing like no one’s business” means I’ve been putting up some impressive numbers. To that I say:

“hahahahahahahahamsadasggwe**#1mwhupsas11hahahahhaa”

1. I’ve never been shy to say how much I hate bench press pressing.

2. And the reason for that is because I’ve never been good at it.

3. I hate bench pressing.

Giving myself some credit – my best performance on the bench press (raw, at a bodyweight of 200) is 315 lbs. Albeit it never would have seen a white light in any powerlifting federation, unless the name of it was the NBOTB (National Butt Off the Bench) Federation.

A 315 lb bench press for a raw lifter at 200 lbs isn’t too shabby, but it’s certainly nothing to brag about. However, truth be told the bench press is a lift I’ve never placed a high priority on. And it shows.

So as it happens, “bench pressing like no one’s business” means I’ve been benching a lot lately, which has been both good and bad. Good in the sense that I’m starting to see my numbers creep up to non-abysmal territory again. Bad in that I still hate bench pressing. But like a bro, I need to persevere!

Which brings me to the topic of today’s post. A common mistake I see a lot of people make when benching is rushing into the press itself and NOT allowing the bar to settle after a hand-off. Watch this video to understand more of what I mean.

Let the Bar “Settle” Before You Press

Yes, all the same rules apply to the set up: Shoulders together and down, chest up, slight arch, drive feet into the ground, don’t destroy the back of your pants.

NOTE: Read HERE why getting a hand-off is so crucial.

But learning to settle the bar is something that’s universally glossed over by a lot of trainees.

Hope that cue helps.

CategoriesMotivational

Focus on the Process, NOT the Outcome

Boston is in the midst of yet another snow storm today. We’re expecting a foot on top of the two feet we got in last week’s storm.

It’s probably good timing given most people called into work this morning anyways due to the Pats winning the big game last night.

Such an awesome game last night, as most people expected. And don’t even get me started on that finish. Nail biter to say the least!

Tough call by Pete Carroll to throw the ball instead of handing it off to Beast Mode (Lynch) with 1-yd to go to win the SuperBowl, but deflategate talk notwithstanding, the Pats won the game fair and square.

Cue the duck boats

So today I have a guest post from Lisa, my fiance. She’s a psychologist and knows a thing or two when it comes to behaviors and behavior change. Today she sheds some light on goal setting and how many of us view it from the wrong context or window.

Enjoy!

Focus on the Process

Purposes for physical activity abound. Feeling good, living longer, getting stronger. Better blood pressure, in-check cholesterol, enhanced mood, improved sleep, increased sex drive, looking hot, and on and on and on.

Any way you slice it exercise = good stuff.

If you are searching for a goal to focus on and help you get active, stay active, or increase your activity, your options are endless!

Despite this plethora of purposes, many struggle to stay consistent with their physical activity pursuits…

Several weeks ago, we thought a bit about your “continuum” of motivation, and considered ALL of your motives to be important contributors to your ongoing success. Our motivations are often connected to an outcome – a goal.

Consider your motivations, and then identify at least one goal (or more) that you have recently identified as important to you…

What do you notice?

Hopefully, and similarly to motivation, you’ve identified a few goals, if not many, that cover a range of outcomes, like health, fitness, energy level, mood improvement, and last, but probably not least, appearance.

Lookin’ good. We all want to look good, or better. It’s part of human nature to want to improve ourselves and to be attractive to others. But if we are exclusively (or mostly) focused on weighing less, being a smaller/larger pant size, or looking more attractive to others, we might be set up for failure.

“How could this be?” you ask? “Since everything and everyone promotes the importance of exercising for improved appearance” you exclaim!?

Let me count the ways:

#1. It’s not really your goal anyway.

Where on earth did you get the idea that your thighs should be “longer and leaner”? I bet you some long, lean lady on TV. Who told you a 6-pack is the way to “finding a mate”? I bet some “Health” magazine columnist.

What is the true significance of dropping a dress size or a waist size? I bet you’ll tell me, “that’s what I want”, but is it really? Or have you been led to believe that some arbitrary appearance-based outcome is a means to a happy end?

We are inundated with images and messages about what bodies should look like all the live-long day. Not only do these messages include impressive, often impossible-to-replicate images, but also judgment, guilt, and the especially toxic shame.

Just last month, a large commercial gym (which shall go unnamed here) posted a sign in the lobby, “Santa, have you looked at yourself in the mirror lately?” To the sadistic and probably-sedentary marketing bastards who incite guilt and shame to boost membership sales, I ask, are we seriously shaming Santa?

Guilt and shame. Motivational?

In the short term, maybe. But over time, heck no.

In the long run, we internalize guilt and shame (a shift from, “I ate something bad” to “I am something bad”… from, I had a “dirty meal” to “I am a dirty fat slob”). Belief in the latter renditions of guilt and shame do nothing for getting us to the gym, and often enable giving up, sitting down, and digging in to a bigger, nastier bag of chips (Or as they say in 12-step programs, a case of the “F-it’s”).

Focusing only on an outcome (in the absence of other goals and motives) can be a thankless, fun-less, motivational vacuum that drains your moxie and damages your confidence and self-image.

#2. Appearance-related goals often focus on a superficial, societally valued outcomes.

How long can you stay in hot pursuit of bigger biceps, skinnier thighs, or a smaller belt size? A week? A month? Right up until the evening of the wedding/reunion/gala?

The motivation based on the reward of a few less pounds or a smaller dress size has an expiration date. There are a few different reasons for this, but first and foremost, external rewards lose their motivational power over time. Anyone who’s ever hit a goal weight and then has trouble staying consistent with his or her nutrition and training regimen knows this.

A “goal” to attain something society values isn’t a goal, so much as a “should”.

The surreptitious, insidious belief that you “should” be ‘skinny’, ‘lean’, or have a ‘6-pack’ of abs has gotten a hold of you. As Dr. Ellis, father of Rational Emotive Behavior Therapy (REBT) liked to sometimes say to his patients, “You’re just ‘should-ing’ on yourself”.

In other words, it is a B.S. goal – someone else’s goal that you have adopted (mistakenly) as your own.

Symptoms that you are “should-ing” on yourself with an outcome goal include A). Resentment toward the goal, or to those who have achieved the goal. B). Constantly “breaking rules” that make obtaining the goal impossible, and/or C). Feeling excessive guilt or shame about your “inability” to achieve the goal.

#3. You are focused on the outcome – instead of the process.

I know. “Eyes on the prize”. “Go for the Gold”, right?

It seems only natural to focus on the desired outcome in order to keep you pushing toward it. However, focusing on the outcome ONLY can drain motivation, impair performance, and actually have a negative impact on goal achievement. On the other hand, a focus on the process of your goals can be more enjoyable AND more effective in helping you achieve the outcome.

In other words, a process oriented goal focuses on the journey – not the destination.

Now, you don’t want to throw your outcome goal out with the motivational bathwater! Having a goal of any kind is good – you just want to mix it up, particularly if your goal is long term.

For example:

Let’s say you’re getting married in three months and 28 days (just for example3), and you want bring down your body fat percentage by 5%.

Focusing ONLY on your body fat percentage during the next four months will be no fun at all!

But as you monitor your macros and get after it at the gym, here are some in-the-moment goals that focus on the process and facilitate continued striving toward the ultimate outcome:

  • “When I squat today, my goal is to focus on form… brace abs, ass to grass, slow down, fast up…”
  • “My chin ups will rock the house this morning! Dead hang, solid core, exhale up quick, inhale down, slow…”
  • “I’m eating more slowly… noting how I feel before and after… I’m learning how to feed myself differently… how to fuel my workouts… I’m cooking new recipes that look delicious… I’m paying attention to how I feel after my meals…”

Do you see the difference? Your outcome goal focuses on the end. Your process goal focuses on the means. Your outcome goal involves the infinite form of a verb (“I want to be 10 pounds lighter” or “I want to have biceps that are two inches bigger).

Your process goal involves the gerund (I am squatting to depth” “I am pushing the barbell away from my chest, and pulling the barbell toward my chest”).

Remember, process goals can always act in the service of an outcome. Setting an outcome goal, but then focusing on the process can be worthwhile for a number of reasons:

  1. Performance enhancement: If you are thinking about the process of your workout, and not just the outcome, you can bet you’ll have better form, stronger focus, and increased resolve to add weight, reps, or both.
  1. Avoiding negativity: Sometimes, outcome orientation causes us to focus on what NOT to do (“I will not eat any Doritos this week!”). Guess what happens when you try to NOT think about Doritos? Or skipping a day at the gym? Or how bad you will feel if you don’t hit your goal? Focusing on the process is foolproof, because you’re ALWAYS thinking about what to do. Process orientation keeps you in the present moment, away from shoulds, guilt, and doubt.
  1. Enjoyment: It’s true! Being fully engaged in a goal-directed activity is an evidence-based way to be a happy camper. If you’re interested in learning more about this, check out Flow (2008), written by another favorite psychologist of mine, Mihaly Csikszentmihalyi.

So, want to give it a try?

If you do, you can think back to your current goal, which is probably an outcome. Now, take a moment to consider the processes that are involved in this outcome (lifting, learning, cooking, sleeping, and so on). Each week you work toward your outcome, choose a specific process to focus on.

For example, clean up your deadlift technique, finally learn how to “braise” all of that protein you need to be eating, or dedicate a workout to focusing on your breath, throughout all your reps and sets.

Experiment a little and see what you notice. Does the time fly by at the gym, because you were so wrapped up in exhaling and inhaling? Or could you add a few more chin-ups because your breath was so big and strong? Or do you just feel like a bad ass at the end of a focused, fully committed training session?

No matter your current goal, an overarching life long goal for you might be feeling good, living longer, or getting stronger. All of these are a process, and ideally a pursuit that never ends. So, enjoy your journey by focusing on your process.

Good Luck, and let me know how it goes!

CategoriesOff Topic

Favorite Movies of 2014 (The Fan Boy, I Promise I Don’t Still Live in My Parent’s Basement Version)

In case you missed it, I shared my uppity snob list of favorite movies of 2014 not too long ago. You can check it out HERE.

To enjoy it and to really bask in it’s uppityness, I’d encourage you to peruse it while bathing in a gold plated tub filled with Riesling while a Victoria Secret model feeds you caviar with a diamond plated spoon shaped like Mitt Romney’s wang.

Or do it while listening to some Mozart.

I don’t know. Either way I’d give you a high-five.

Facetiousness and penis jokes aside, it IS a list I stand behind and one I feel represents my own personal taste as a movie buff/fan and as a movie connoisseur with a palette for awesome.

Before I dive into the fanboy list, though, there are a few other films I wish I could have added to the original list.

Some Others to Consider

Foxcatcher – the trio of Steve Carrell, Channing Tatum, and Mark Ruffalo makes this well worth the watch. Tatum and Ruffalo (especially Ruffalo) have shown off their drama chops before; Carrell was a nice surprise.

Begin Again – I’m not scared to admit it, I have a crush a Keira Knightley. And, Mark Ruffalo stands out (again!) in this superb film by the same director as Once.

Locke – Annnnnd, I’m also not scared to admit I have a man-crush on Bane, Upper Traps Mcgee, Tom Hardy. You want to talk about an impressive acting performance? How about this one by Hardy where it’s – literally – just him sitting in a car for close to two hours talking on a phone. It sounds about as exciting as watching NASCAR, I know….but the movie works. It really does.

Obvious Child – hahahahahahahahahaha. Abortion is hilarious. Note sarcasm.

Yet, in this case…it actually is.

The Skeleton Twins – Lisa gave me the look of death for taking her to go see this movie. Then again I can’t say I blame her. She’s a psychologist who, on a weekly basis, has to deal with real people wanting to kill themselves in real life.

The last thing she’d want spend a Sunday afternoon doing is watching a movie about a pair of suicidal siblings. My bad.

It’s analogous to me being forced to watch Tracy Anderson try to coach someone how to squat correctly. I’d last two minutes before wanting to wash my eyes out with battery acid.

Giving credit where it’s due, though, and despite being depressing as hell, both Kristin Wiig and Bill Hader are really good in this.

Alright Already, Unleash the Nerd Gentilcore

It’s more or less guaranteed that any self-respecting movie nerd who’s nerdy enough to refer to him or herself as a movie nerd is amped up for 2015.

I don’t have to remind you that Nerd Jesus, JJ Abrams, is unleashing the next Star Wars on December 18th, which is 321 Days, 4 Hours, and 18 Minutes away.

Not that anyone’s counting.

In addition we have other nerdtastic releases like Marvel’s Avengers: The Age of Ultron, Jurassic World, Mad Max: Fury Road (Tom Hardy!), Spectre (the next James Bond film), Terminator Genisys, Fantastic Four, The Hateful Eight (<– Tarantino, mofos), and of course Magic Mike XXL.

Yes, I watched the first one when it first came out in theaters. Yes, I liked it. Yes, I own the Blu-ray. And yes, I’m not wearing any pants as I type this post.

Alas my friends. 2014 was pretty high on the nerdtasticdom spectrum in its own right.

1. Captain America: The Winter Soldier

This is probably my favorite Marvel movie to date. And that’s saying a lot….especially given the tendency that most sequels suck.

I don’t know if it was the sweet fight scenes, Scarlet Johannson being Scarlet Johannson, or Chris’ Evans pecs….but this movie hit the mark at every level. Maybe what made this such huge hit for me was the fact there’s actually a plot.

I have a Y chromosome. I enjoy explosions, ninjas, zombies, girl on girl fights, and explosions as much as the next guy. In fact I’ll pay good money to see it. But this movie really set the bar in terms of providing a TON of action, but providing some substance to boot.

2. Guardians of the Galaxy

Quiz:

1. Prior to this movie – which made him more of a household name – what else did star Chris Pratt appear in?

2. Prior to this movie – what do you feel the over under would have been that something revolving around a talking tree, a gun-toting raccoon, a green skinned Zoe Saldana, an ex-professional wrestler (Dave Bautista), and that Chris Pratt fella would have been one of the top grossing (and well reviewed) movies of 2014?

Answers:

1. Crickets chirping for most of you?4

2. About as high as me deciding to train for the Boston Marathon5

One of the funnest movies I’ve ever watched.

3. The Raid 2

The first ‘Raid’ movie was one of the best action movies I’ve ever watched. Bar none.

This one may be better.

The first one took place in a building, 15 or so floors, with one ruthless crime boss and his army of gun wielding/machete yielding/kung-fu goons vs. an elite police squad armed to take them down.

There’s no sugar-coating it fellas – the fight scenes will give you a raging boner.

The second one picks up immediately where the first one ends, and I can’t even begin to describe the even more epic fight scenes and cinematography.

The best line I’ve seen to describe this movie is one by EW movie critic, Chris Nashawaty:

“Fight sequences so bananas they make Jackie Chan/Bruce Lee predecessors look flat-footed.”

Full disclosure: the entire movie is subtitled.

4. Edge of Tomorrow

I love Tom Cruise, but given his recent track record of sci-fi fails (namely, Oblivion) I wasn’t expecting much from this one. Compound that with Emily Blunt playing the role of a hard-ass, ass-kicking Army Captain – which, come on…..it’s Emily Blunt, who’s all of 110 lbs – I wasn’t buying it.

But it’s sci-fi. Anything can happen. If an X-Wing Fighter can blow up a Death Star, Emily Blunt can kick the shit out of aliens.

And I’ll be damned it worked.

This was one of the better surprises of 2014. Awesome story-line (Tom Cruise plays a non-soldier who, after “inheriting” the ability to re-live the same day over and over and over again (ALA Groundhog Day), must team up with Blunt to figure out a way to defeat the aliens who have attacked Earth), with some awesome action. Not the most articulate explanation of a movie, but whatever. Poop.

5. The Equalizer

Think: Taken, but with Denzel Washington.

Literally, this is Denzel Washington vs. the Russian mafia set in Boston. What’s not to like?

6. Snowpiercer

This one was, well, different. But in a good way.

It’s the future. Earth has fallen into some dystopian clusterfuck of sucktitude, and all that remains of mankind is a train that continually travels around the world with the fancy schmancy people near the front living the good life, and the less fortunate slumming it near the tail end.

Ain’t nobody got time for that!

What follows is Captain America Chris Evans and his band of renegade misfits making their way towards the front, with each stop along the way unveiling a world that just grows weirder and weirder.

7. Interstellar

Let me get this straight. This is written and directed by Christopher Nolan (Dark Knight trilogy, Memento, Inception), stars Matthew McConaughey, Jessica Chastain, Anne Hathaway, and Michael Caine, and takes place in space?

SHUT UP AND TAKE MY MONEY!!!!!!!!

So there you have it. Got any to add yourself? Chime in below.