As you’ll undoubtedly see if you decide to read the entire article (and why wouldn’t you?), some trainees place the cart before the horse and make things more complicated than they have to be. Rocket science is hard. Long division is hard. Figuring out why women love Hugh Grant movies is hard. Lifting weights should not be hard.
I was asked by Stack Magazine to write an article aimed towards guys (but the message applies to women too!) who tend to have a hard time making progress with their exercise routine – namely their resistance training routine.
Or what I affectionally refer to as “lifting heavy stuff.”
To be candid, the message is nothing revolutionary and it’s probably one you’ve read or have been told time and time again. But it’s something that bears repeating, and frankly, despite how often it’s trumpeted, people somehow fail to allow the message to stick
Akin to how people continue to text while behind the wheel of a car or are constantly being told to put the toilet seat back down.
NOTE: as a small favor, if you liked the article on Stack, PLEASE share it through your social media outlets. If you didn’t like it, pffft, whatever….;o)
Way back in May I made the trek out to Kansas City, Missouri* to take part in The Fitness Summit.
It’s an annual gathering of both fitness professionals and fitness enthusiasts which has seemingly grown in popularity year in and year out, and has earned the reputation as one of the “go to” fitness events of the year.
I was lucky enough to not only be invited out this past Spring, but to be one of the speakers – alongside other industry big wigs such as Bret Contreras, Alan Aragon, Dr. Brad Shoenfeld, Bryan Krahn, Mike T.Nelson, Dave Dellanave, Dr. Spencer Nadolsky, Roland and Galina Denzel, as well as Dr. Cassandra Forsythe.
It was an amazing experience and you can read all about it HERE.
As it happened, due to the popularity of her presentation (and the friendly back-and-forth debate which ensued), I remember Cassandra (Forsythe) toying with the idea of organizing a Women’s Fitness Summitdown the road.
Well that day has come.
Cassandra will be the first one to tell you she’s no “man hater,” but she felt there was a unique need for a conference dedicated solely towards women and female specific topics.
In short: she recognizes that women and women’s topics are grossly under-represented in the fitness industry. I couldn’t agree more.
While I’m a dude and immediately gravitate towards visions of pajama pillow fights and Dirty Dancing dialogue whenever I hear about a group of women getting together under one roof – Sorry! It’s in my DNA! – I can assure you that that won’t be the case here.
Instead, what’s going to happen is that a group of highly educated and highly respected women in the fitness industry are going to get together and talk about female-specific topics. Such as:
Athletic Amenorrhea (losing your period)
Urinary Incontinence (no, you shouldn’t pee your pants when you exercise)
Specific Training Needs and Wants of Women
How to Train and Inspire Your Female Clients Correctly
Pregnancy Training
Exercise and Training for Menopause
Influence of the Menstrual Cycle on Exercise & Nutrition
Training Requirements of Female Endurance Athletes
And more…
And, no BOYS are allowed!!!!
Pffft, whatever……;o)
WHO?
Women fitness enthusiasts and fitness professionals. Slated speakers include: Dr. Cassandra Forsythe, Molly Galbraith, Dr.Brooke Kalanick, Dr. Susan Kleiner, Julia Ladewski, Jen Sinkler, Marni Sumbal, Elsbeth Vaino, Joy Victoria, and Ann Wendel.
WHAT?
The first and only fitness summit specifically for women by women
WHERE?
ARC Performance
710 Arogosy Parkway
Riverside, MO 64150
Hotel: Group rate of $109/night available at the Courtyard by Marriot Briarclif.
The summit venue is a 5-10 minute drive from the hotel.
Need a roommate? Find a friend our Facebook Fan Page HERE.
WHEN?
Friday, September 26th – Sunday, September, 28th
– Friday Night Social (optional)
– Saturday, 9:00 am – 5:00 pm
o Group Saturday Night (optional)
– Sunday, 9:00 am – Noon
WHY?
It’s time for women to hear and learn the right way to train their bodies for their goals. Plus, it’s a wonderful chance to meet the women experts who are transforming the industry!
You’ll get to meet the right women to admire and respect. Forget about movie stars and media “experts.” It’s time to discover new “heroes” that understand you and actually look out for your best interests.
You’ll discover how to lead a healthy and fit lifestyle while still being an outstanding wife, mother, and friend. You DO NOT have to be a Super Woman to stay fit and healthy while still fitting everything else in. You DO NOT have to compromise your marriage, family or your own personal health to get the body you want and deserve.
It’s time for you and all women to feel understood, empowered, confident and beautiful in their own skin – cellulite, stretch marks, and all! 😉
* = Yep, that’s right, Missouri. I bet you thought Kansas City was in Kansas, right? Well, technically, there is a Kansas City in Kansas, but that’s not the Kansas City I’m referring to. I’m talking about the Kansas City in Missouri.
Today’s guest post is brought to you by current Cressey Sports Performance intern, resident practicing veterinarian, and lover of all things lifting heavy, Hannah Wellman.
You heard me correctly. Hannah is indeed a veterinarian; an equine veterinarian as a matter of fact. She’s originally from Australia, worked in the U.S for several years (in Kentucky no less, working with horses), went back home, and then had the crazy idea of coming back to the States to hang out with us at CSP for a few months.
I can say unequivocally that we’ve been the benefactor of her presence.
How many training facilities get to say that one of their coaches is a practicing veterinarian?
Anyhoo, one day she and I were chatting and out of nowhere she made the comment, “Tony, ever notice how you walk with purpose?“
Having no idea what she was referring to, I pressed further.
“What do you mean?” I asked, envisioning, in my head, some form of crossbreed walk between The Rock strutting down the ramp towards the wrestling ring and Rupaul in the video Supermodel.
You know, purpose!
Come to find out, it was nothing close to that…..;o)
I asked her to expound on her comment and below is what she came up with. It’s pretty amazing.
Hope you enjoy it.
Walking With Purpose
A couple of weeks after meeting Tony I mentioned to him that I thought he “walked with purpose”. It wasn’t something that I had planned to say or formulated in advance, and I can’t remember the exact circumstances surrounding the comment. I was just stating a simple observation. There’s something about how someone carries themselves when they think nobody is looking that reveals a lot about their character.
Because of this comment, and perhaps my slightly unique background, Tony asked if I would share my thoughts on what I think it means to “walk with purpose”. I broke it down from my perspective.
1. People who ‘walk with purpose’ know who they are.
Understanding who you are is probably one of the trickiest things to authentically achieve as it requires some hard-hitting self reflection and honesty. Additionally, it is a constant process.
I’ve worked hard at this over the last five years and know I’m on my way. This doesn’t mean I don’t make mistakes. I still fall for the wrong guy sometimes, lose my confidence in certain situations and make the wrong Dairy Queen Blizzard selection.
The difference is I am now more aware of it, and more importantly, I learn from it.
When you know who you are trying to the best of your ability you can start to align your life with your foundational beliefs, values and principles.
Leading a congruent life leads to less resistance and more purposeful choices.
2. People who ‘walk with purpose’ epitomize SWAG.
To me this parallels someone who has a goal. Goals create the stepping stones forward and promote accountability to keep your foot on the gas.
Nothing is more devastating than watching someone coast through life on cruise control well under their potential. The business philosopher Jim Rohn stated it is often not about the goal itself but who you become on your way to achieving it.
There is also a big difference between an idea and a goal. Ideas are things you are interested in. I had an idea once to cycle the length of Africa from Cairo to Cape Town. I have yet to buy the required bicycle or book the ticket.
Goals are things you commit to. I had a goal to learn more about coaching and the principles of strength and conditioning six months ago. Here I am on the other side of the world at Cressey Sports Performance.
You have to turn your innovations from ideas into goals with an expiry date…and then, this is the clincher, execute them.
3. People who ‘walk with purpose’ live by their principles not by their feelings.
I was at a conference recently where Eric Thomas spoke on this subject. He stated that “at the end of your feelings lies nothing, but at the end of your principles is a promise.”
Feelings will take you all over the place and can be heavily influenced by external environmental and human factors. There’s a reason they call it an emotional roller-coaster. You feel like you are moving forward but in fact when it’s all said and done you get off right where you started.
Coach Wooden would purposefully not give a pre-game speech to stir up emotions in his athletes. He believed for every artificial peak created there was a valley. This doesn’t mean you shouldn’t acknowledge and reflect on your feelings as they occur, it just means people who ‘walk with purpose’ don’t live at their mercy.
Principles on the other hand are strong and stable. You have complete control over them. They are built from experience and a deeper understanding of the world and your place in it.
In a mess? Check your feelings. You can’t get lost on the straight road marked by your principles.
4. People that ‘walk with purpose’ embrace change.
I’ve made some big changes in the last year and I’ve noticed a theme from some of the unhappier people in my life. When they hear about some of my choices (many of which have been a little “out of the box”), they suggest how lucky I am that change is easy for me because it’s hard for them.
I want to set a couple things straight.
Firstly, change is inevitable.The difference is you either try to drive the bus or let the bus drive over you.
Secondly, change is generally uncomfortable for everyone. In the last year or so just about every major facet of my life has changed. Every step has been challenging but every stage has pushed me forward. The difference between those who embrace change and those who avoid it has nothing to do with circumstance.
Those that embrace change are not deterred by “hard”. To ‘walk with purpose’ you realize that change and growth are inseparable and you’re willing to feel uncomfortable through the transitions forward.
5. People who ‘walk with purpose’ realize their purpose is to serve.
As Gandhi said; “the best way to find yourself is to lose yourself in the service of others”.
There is nothing more rewarding than giving your best to someone else. I currently volunteer as a telephone crisis supporter for a national suicide and crisis hotline. The role required extensive training. As a veterinarian I have some experience with emotional situations so felt fairly confident about the process before I started. Was I ever in for an awakening!
I struggled through the first few months of the training program. I’m naturally a ‘problem-solver’; come to me with an issue and I’m going to immediately start formulating a plan to work through it.
This works for animals but not people.
When applied to the human species it’s kind of an arrogant and disempowering philosophy.
People need to be heard first. I had to learn to slow it down, be in the moment and get comfortable directly acknowledging and talking about someone’s feelings without offering advice…ever.
Next time you’re having a conversation, monitor what you’re saying. When someone states something do you automatically respond with a similar experience or your thoughts about theirs?
Try talking to someone for an hour without giving advice or passing an opinion. Be in the moment and really hear what they’re saying. It’s about them not you. That’s the challenge. That’s the foundation of service.
Conclusion
People who ‘walk with purpose’ hold their own compass to determine their path. Their principles align with their actions. Since my comment I’ve been lucky enough to spend a little more time observing Tony’s “walk” and I can tell you he “walks the talk”. I’ve seen him wear a Transformers t-shirt (be who you are), build his business (SWAG), travel (embrace change) and mentor and support many fitness professionals (service).
This man ‘walks with purpose’.
About the Author (By Tony)
Hannah (Wellman) doesn’t have a website or a bunch of links to social media that I can link you towards (although, HERE’s her Facebook page).
All I can offer is that she’s easily one of the most caring, easy-going, and genuine individuals I’ve ever met.
As alluded to above, she’s a practicing veterinarian (both in the US and Australia) who also has a passion for lifting heavy things.
I had an interesting conversation with my good friend and fellow strength coach, Ben Bruno, not too long ago.
He and I like to catch up every now and then to 1) discuss our mutual affinity for JP Licks ice-cream and 2) talk some training and fitness shop.
He’s originally from New England and worked as a coach at Mike Boyle Strength and Conditioning for a handful of years before moving out to LA last fall for a change of pace and to pursue some other opportunities.
His typical clientele now out in LA resembles a litany of Hollywood A-listers and a “who’s who” of gossip magazine covers, as well as those people who have a bit more of an aesthetic bias towards training.
While he loves LA and the people he works with, a small percentage of his heart is still back in Boston, working with athletes and helping people get strong.
In one of our last conversations he made the comment that there’s a stark contrast in training mentality between the west and east coast. But a little context comes into play.
Whereas at Cressey Sports Performance, someone nails a 400+ lbs deadlift and no one bats an eye, out in LA someone hits that same lift in a commercial gym and it’s assumed they’re on steroids. And then given their own reality tv show!
Similarly, with regards to female training, and especially with regards to female celebrities and the “Hollywood” mentality as a whole (my apologies with the gross generalization here), barbell training is almost considered taboo.
Ben noted that whenever he’s tried to get some (not all) of his female clients to train with free-weights they were a tad skittish and reticent to place any appreciable load on the barbell.
Truth be told, while the tide is slowly turning for the better (more and more women are reaping the benefits of strength training. See: CrossFit), there’s still a “barbells are scary” vibe that pervades the female psyche. It’s slight, but it’s still there.
Ben noticed a funny thing, however. He noted that whenever he had his female clients use kettlebells they were more than eager to “get after it.” It was almost as if they didn’t think kettlebells counted as strength training.
Whether he had them squat, deadlift, push, pull, swing, carry, or anything else you can think of to do with a KB, seemingly, they’d be more than willing to do whatever Ben told them to do. And then some.
Plus, they’d do it with some heavy ass weight.
I too have noticed this same phenomenon with someof my past and current female clients. Ask them to perform a barbell deadlift and you’d think I asked them to shoot Bambi. Of course, this notion doesn’t surprise me when you have female professionals like THIS ONE telling everyone how dangerous deadlifts are.
Idiocy notwithstanding, switch to a KB deadlift and it’s on like Donkey Kong.
Lets be honest: KBs are just a smidge less intimidating for some people (guys included), and they’re actually more useful and better than barbells in some cases.
I mean, not everyone has access to a state of the art gym and kettlebells don’t take up a lot of space, so they’re a fantastic option for quick and efficient home workouts.
In addition they’re great in terms of their versatility and “user friendliness” in general.
And get this……
The Kettlebell Can Actually Help Improve Your (Barbell) Deadlift
More to the point, the kettlebell swing can help improve your deadlift.
But before we get into the nitty gritty, it would behoove us not to at least discuss proper technique with the swing.
To that point I have two go-to sources.
1. Iron Body Studios’ own Artemis Scantalides and Eric Gahan
2. Neghar Fonooni
If you watched both videos (and why wouldn’t you?), you can see that both camps mirror one another in terms of how they coach and cue the swing.
With that out of the way, lets discuss how the KB swing can help improve your deadlift.
1. It’s All About the Hip Hinge, Baby!
The biggest mistake I see most people make with the swing is thinking that it’s more of a squat swing as opposed to a hip snap swing.
The swing, when done correctly, helps groove a rock-solid hip hinge pattern. And as any competent strength coach or personal trainer will tell you, the deadlift requires a ROCK SOLID hip hinge pattern.
This is non-negotiable.
Learning to push the hips back and engaging the posterior chain (namely hamstrings and glutes) during a swing will undoubtedly carry over well to the deadlift
2. Staying “Tight”
Look at this picture below of what the setup looks like for a KB swing.
Yeah, yeah the model is dashing. But other than that does anything look vaguely familiar?
It should, because it’s pretty much a dead-on image of what the set-up for a deadlift looks like (with the exception that with a barbell deadlift, the bar itself will be closer to the body and directly over the mid-foot, if not right up against the shins).
With the swing I like to cue one of two things to ensure tightness in the upper back:
1. Pretend like you’re squeezing an orange in your armpit and you’re trying to make orange juice.
2. Put your shoulder blades in your back pocket. This is a non-nerdy way of telling someone to posteriorly tilt their scapulae and to activate their lats (as well as the thoraco-lumbar fascia).
In short: promote more spinal stability.
Maintaining this “tightness” is key to the KB swing as well as a deadlift.
3. Maximal Force Production
Remember above where I said the KB swing should resemble more of a hip SNAP. That point cannot be overstated.
The swing is an excellent way to help develop maximal force production. Think I’m full of it? Here’s what Strong First instructor and recent “I-made-the-Iron-Maiden-Challenge-My -Bitch” graduate, Artemis Scantalides, had to say on the matter.
“The purpose of the kettlebell swing is maximal force production. Therefore, if the correct force is applied to an 8kg (~18lbs) kettlebell, that 8kg kettlebell can weigh up to 80lbs.
If an 8kg kettlebell can weigh up to 80lbs with the correct force applied, imagine how much a 24kg (~53lbs) kettlebell can weigh if the correct force is applied??
Subsequently, the kettlebell swing helps to improve deadlift strength because it allows you to use the lowest system load for maximal results. You are getting the most bang for your buck, by using less weight.
As such, if you do not have a heavy weight available to you for deadlifts, then just do a few sets of perfect kettlebell swings and apply maximal force, and you just worked towards a stronger deadlift.”
Artemis: 1
Internet Gurus: 0
Final Thoughts
Kettlebells have a ton of merits, as I think we’ve covered. While they’ll never replace barbells for the big lifts, I like them because of all the ways they assist everything else. Obviously, they can help increase the deadlift, which I love.
I mean, being able to work on your deadlift when you’re not working on your deadlift? Doesn’t get much better than that.
But kettlebells are also an amazing tool for active recovery, conditioning, or just as the mainstay in any great home-based program. If you’re looking for an awesome program featuring kettlebells, there’s really no reason to look any further than Lean & Lovely, the new program from the aforementioned Neghar Fonooni.
It’s obviously geared towards women, but let me tell you, if you use a 28kg bell and do any one of the workouts, you’ll very quickly see how guys can benefit from every single page of the book.
It’s 12 weeks of dedicated program, 25 extra bonus conditioning type workouts, and a ton of other stuff.
Most importantly: something like 40% of my readers are actually other trainers. People look to this blog to find ways to get better for themselves and their clients; to become better at their jobs.
I take that responsibility very seriously–so when I say that I think Lean & Lovelyis a resource that ANY trainer can use, I mean it. If you pick up just one coaching cue to teach the swing, it’s worth it. If you pick up just one new way to communicate more effectively with your female clients, it’s worth it. And if you read through the book and it gives you ideas you can use to design workouts, it’s more than worth it, 10X over.
That’s the best part about continuing education. Small investments pay huge dividends. So, again, Lean & Lovely is pretty much a no brainer.
One final note, about “marketing.”
I caught some flak on Facebook the other day for recommending L&L. Which is crazy. It’s a good product, and one I think will help people. Does my article help move some units? I sure hope so. But consider this.
In the back end of my blog, my metrics indicate that, including this one, I have now published 1373 posts. Of those, if I had to take an educated guess, less than 30 have mentioned or “promoted” some type of program or product. Less than 30. That comes out to about 2.25%. And that isn’t counting any of my articles published elsewhere, which, like my blog, are a FREE resource.
So, really: it’s mathematically unarguable that I only “promote” stuff I believe in.Programs and products that I really and truly think will add value to my readers or the fitness community and industry over all. Lean & Lovely is absolutely one of those programs, so I absolutely feel comfortable telling your to order it. It’s as simple as that.
Listen, I’m all for people taking more of an initiative to eat less processed junk and to focus more on whole, natural, nutrient dense, minimally processed foods.
I don’t think anyone could argue with that mentality.
In a lot of ways the Paleo Diet is a perfect fit, given it places a premium on meat, other animal products such as eggs, roots/tubers, vegetables, fruit, nuts and seeds.
And then there’s Primal “Paleo” which allows things such as dairy, oats, legumes, etc.
It’s not a bad place to start, and “get” why many health conscious people gravitate towards it. But in recent years some people (and organizations) have grown to become very dogmatic with their stance on how to properly follow the Paleo lifestyle.
On one side of the fence you have those who feel Paleo is the ONLY way we should eat and that humans haven’t had enough time to assimilate to a more agricultural/grain based diet.
On the other side of the fence you who have those who feel no one even knows how our Paleolithic ancestors really ate and that their diet not only was much more diverse than we give them credit for, but that the whole idea of “Paleo” differed depending on where in the world one was located.
In any case, I felt this was a baller article written by my boy Brian and I think it would benefit many people to take the time to read it…..objectively.
“How often should I deload” is a question I hear a lot at the gym, right after “how much weight should use?” and “Tony, why are you coaching without a shirt on?”
Loved this post by Adam which helps shed some light on a concept that many people over-complicate.
I’ve been singing its praises all week, and I’ve been doing so because I truly feel this program goes out of its way to separate itself from the masses. I love Neghar’s approach to training, as well as the message of self-acceptance and empowerment she portrays.
You only have less than a day (Saturday, August 2) to take advantage of the introductory sale price (50% off!!) for her Lean & Lovely program. Trust me, it’s worth every penny.
Full disclosure: I hate bench pressing. Not because I think it’s dangerous or anything. I’m just no good at at. By that token I also hate, in no particular order:
Well, maybe I’m not giving myself enough credit. My best bench press is 315 lbs (at a bodyweight that hovers around 200 lbs), and while I recognize that that number won’t turn any heads at a local powerlifting meet, it’s not something to shrug off. It’s still 1.5x bodyweight, which for many guys is more than enough and represents a strength marker that’s above average. Especially considering it’s a raw lift and my anthropometry (leverages).
I.e., I have very long arms.
Funnily enough, I remember a while back I wrote an article on T-Nation where I was discussing bench technique (much like the video below) and one guy, after reading in the first paragraph what my max bench press was, made a comment that he was done reading after that.
“Why would I take advice from a guy who only has a 315 lb bench press?” he stated.
To which I shot back, “Well, my internet max is like 455. I obviously know what I’m talking about.”
Count it!
Listen, I’ll be the first to admit I’ll never break any bench pressing records. But I know how to coach, and I know how to coach the bench press.
Below is a video I shot a few months ago that for some reason I completely forgot about. I happened to come across it this morning and figured it would be a nice thing to share with the masses.
Yeah, you’re welcome…..;o)
In it I discuss two common bench pressing mistakes that I see a lot of trainees make and how to address/fix them – especially if pressing hurts your shoulder(s).
Zero points awarded to me for the lame attempt at a beard.
Note: this IS NOT an all-points tutorial on bench pressing. I only wanted to highlight these two common mistakes. So, to the guy giving my flak for not saying anything about leg drive. Relax. Go watch a Dave Tate video.
In Addition
For some more insight on how you can make bench pressing a little more “shoulder friendly” check out THIS article from a few months ago discussing five other strategies you can implement today.
I’m psyched to announce that on Sunday, September 28, we’ll be hosting our third annual fall seminar at Cressey Sports Performance.
As was the case with our extremely popular fall event over the past two years, this event will showcase both the great staff we’re fortunate to have as part of our team. Also like last year, we want to make this an affordable event for everyone and create a great forum for industry professionals and fitness enthusiasts alike to interact, exchange ideas, and learn.
Here are the presentation topics:
Thoracic Outlet Syndrome: A “New” Diagnosis for the Same Old Problems – Presented by Eric Cressey
More and more individuals – both athletes and non-athletes alike – are being diagnosed with thoracic outlet syndrome. In this presentation, Eric will explain what it is, how it’s treated, and – most importantly – what fitness professionals and rehabilitation specialists can do to prevent it from occurring in the first place.
Darth Maul vs. Darth Vader: Who’s the More “Darthy” Darth?Making Bad Movement Better – Presented by Tony Gentilcore
Tony will cover the most common technique flaws he sees on a daily basis, outlining both coaching cues and programming strategies one can utilize to improve exercise technique – namely the “Big 3” (squat, bench press, deadlift). He’ll also cover progressions and regressions, and when to apply them.
Paleo: The Good, The Bad, and The Ugly – Presented by Brian St. Pierre
Paleo: possibly the most hyped nutritional approach to come along since Atkins. This, of course, begs the question: do the results match the hype?
Is it right for everybody? Do we really need to avoid dairy, legumes and grains to achieve optimal health? Do all clients need to take their nutrition to this level?
In this presentation, Brian explores the pros and the cons, the insights and the fallacies of the Paleo movement. And, he’ll discuss the accumulated wisdom from coaching over 30,000 individuals, and what that teaches us about which nutritional camp to which should really “belong.”
Trigger Points 101: – Presented by Chris Howard
In this presentation, massage therapist Chris Howard will discuss what trigger points are, why they develop, where you’ll find them, and – of course – how to get rid of them! He’ll pay special attention to how certain trigger points commonly line up with certain issues clients face, and how soft tissue work can play an integral in improving movement quality while preventing and elimination symptoms.
How Bad Do You Want It? – Presented by Greg Robins
In this presentation, Greg will discuss the factors that govern how individuals stick to (or abandon) their training and nutrition goals. He’ll introduce real strategies to help people make changes by focusing on the most important variable: themselves.
Who Rocks a Pink Shirt Better: A Discussion Tony vs Andrew. Finding the Training Potential in Injury – Presented by Andrew Zomberg
Don’t let a setback set you or your clients back in the weight room. Injuries happen, but that doesn’t mean that you can’t still achieve a great training effect. Andrew will discuss the most common injuries/conditions individuals encounter, and how the fitness professional can aid in sustaining a training stimulus during the recovery phase. This will include exercise selection tips, coaching cue recommendations, and programming examples.
Location:
Cressey Sports Performance
577 Main St.
Suite 310
Hudson, MA 01749
Cost:
Early Bird Regular Rate – $129.99 (Regular Rate of $149.99 after August 28th) Early Bird Student Rate(must have student ID at door) – $99.99 (Regular Rate of $129.99 after August 28th)
Date/Time:
Sunday, September 28, 2014
Registration 8:30AM
Seminar 9AM-5PM
We’re really excited about this event, and would love to have you join us! However, space is limited and each seminar we’ve hosted in the past has sold out quickly, so don’t delay on signing up!
If you have additional questions, please direct them to [email protected]. Looking forward to seeing you there!
Ever since my parents (er, I mean, Santa…wink, wink) got me my first weight training set when I was 13 – you know, one of those benches with the leg extension/leg curl attachment that came with a few bars and about 150 lbs worth of plastic covered cement circles, along with the complimentary black & white poster of some ripped dude performing all the various exercises which served as the “program” to follow.
Remember that?
Yeah, that one – I was hooked.
It only made sense that, once I was finished with my baseball career, that I’d gravitate towards a career in fitness. I majored in Health Education and after “surviving” my student teaching experience – it really wasn’t all that bad – I decided that spending my days teaching prepubescent students the food pyramid and the difference between boy-down-there-parts and girl-down-there-parts wasn’t my gig.
That and I didn’t want to have to wear a tie everyday.
So once I was done with my internship at a corporate gym (as part of my concentration in Health/Wellness Promotion) I decided that helping people get more fit, healthier, and stronger was more my bag and I became a personal trainer and strength & conditioning coach.
That was twelve years ago.
In the years since I’ve grown as a coach and as a person. I’ve seen how the fitness industry has changed, evolved, and rolled with the ebbs and flow of coming and going fads.
Ahem, Thigh Masters and Shake Weights anyone?
All in all, however, I recognize that as a whole the fitness industry is saturated with well intentioned people wanting to help people in any way they can to lead healthier and more meaningful lives. I’m proud to be a part of that.
As with any industry, though, there’s always the outliers that bring the “douchey” to the douchiest power.
Much like how the judiciary system is rife with shady lawyers who give all other lawyers a bad reputation by hanging out in emergency rooms passing out business cards (and bad advice), the fitness industry is equally as much of a culprit.
One of the biggest problems I’ve noticed (and have tried my best to curtail) has been growing bigger and bigger for some time. And now, it’s gotten so big a lot of people aren’t sure we can actually fix it.
And that problem is pretty obvious: the way women are portrayed, packaged, and marketed when it comes to fitness. And there are finally some people who are ready to push back.
Lemme explain…
Unless you’ve been hiding under a rock, you’ve definitely seen what I’m talking about. If you open any magazine, whether it’s fashion or fitness or anything else, you see women in hyper-sexualized ad campaigns who are photoshopped beyond all recognition. (<— Exhibit A).
And not just “regular” women. I’m talking about women who are models or professional athletes, beautiful women who are being subconsciously told they aren’t good enough as they are, so they need to be digitally enhanced.
As if the false imagery weren’t bad enough, the subliminal (and I’d argue they’re not so subliminal) messages that much (not all) of the mainstream media regurgitates towards women is borderline tragic.
Key words such as “toned” and “sexy” and any other equally as nefarious adjectives used to sell people an often unattainable look are used ad nauseam by the fitness industry.
Worse still is that you have women becoming fitness celebrities because they have a bubblicious derriere (or what I like to call a metric shit-ton of anterior pelvic tilt) and are able to market themselves and build a cult following on Instagram. And even worse still, they’re seen as health and fitness authorities.
By that I mean that she isn’t just helping women get into amazing shape; she’s helping them realize that they’re beautiful before they step into the gym, and that while losing weight is great if that’s what you want, it’s not the key to happiness.
This is a really, really important point. Neghar is not one of those “anti-fitness” or “anti-weight loss” fitness professionals who thinks that anyone who wants to change their body is making a mistake.
Instead, she thinks that anyone who wants to change their body should do it the right way, and for the right reasons: because YOU want to, not because you’re trying to conform to some societal standard, or because you think it will make you happy.
Which is why I’m more than happy to introduce everyone to her Lean & Lovely program.
Whether you’re a woman who trains or someone who trains women, this is a fantastic 12-week fat-loss program comprising of three phases lasting four weeks each, with each phase having a slightly different focus in terms of training, nutrition, and mindset.
The overarching concept is based on kettlebell training (which is Neghar’s wheelhouse), but everything from bodyweight exercises to barbell training is included.
The long and short of it is that it’s an amazing program that will help women get fit and gain confidence all while loving their bodies and not hating them!
Unlike a lot of program out there this one does NOT sell sex or use target terms to make a woman feel she’s not sexy enough or has to look a certain way to feel sexier.
Rather, the message of Lean & Lovelyis for women to meet their body where it’s at, and to be more mindful of the transformation – both physically and mentally.
Every part of this program is incredible, and every part will help you in some way. Here’s just a few pieces…
Firstly, as mentioned before, there are 12 full weeks of amazing, fat burning workouts
Then there’s the comprehensive Nutrition Handbook, which will teach you how to lose fat without dieting
There are over two dozen bonus “sweat session” workouts to do whenever you like, with minimum time and equipment
Instructional videos to teach you how to do every exercise in the program.
A series of MINDSET exercises and strategies to help you be happier, more positive, more productive, and make the program more effective
The L&L program is on sale THIS week only for 50% off, which is a STEAL given the numerous other things offered in the program.
And there’s much, much more.
Also, to sweeten the pot I’m going to offer everyone who purchases the L&L program through this site my 75 minute webinar Training Jane from Joe: Do Women Need to Train Differently Than Men?
I’m actually releasing this as a stand alone product in a few weeks, but am going to hand it to you – FOR FREE – by sending me your L&L receipt.
Just send me an email (make sure to include the receipt!) with the title “L&L Giveaway” to: [email protected]. Okay, that’s it. Click below to see for yourself what I’m talking about.
I haven’t done one of these in forever, and boy oh boy do we have a lot of catching up to do!
1. First and foremost, as I’m tapping away on my keyboard this very moment there’s only 507 days, 17 hours, and 18 minutes until the premiere of Star Wars Episode VII.
If you want to keep track for yourself you can go HERE.
Don’t worry about it. Embrace you’re inner nerd.
2. I can’t believe that we’re only a few days from hitting the dog days of summer! Speaking from a personal standpoint August is going to be the quiet before the storm. I have a very busy fall schedule on the horizon.
Excellent High Five Workshop Reminders – London and DC (<– Important!)
Dean Somerset and I are going to be in London the weekend of September 13th and 14th at The Third Space Soho to kick off our little “tour.”
This will be my first trip to London (or Europe, for that matter) and Dean’s 212th visit (give or take).
We’re both really excited to be bringing our workshop overseas and anxious to share our information with other trainers, coaches, and fitness enthusiasts eager to learn.
We’ve capped the number of attendees due to space restrictions and we’re thiiiiiiis close to hitting that number, so if you were planning on waiting till the last minute to register I wouldn’t wait much longer. Seriously, go HERE.
In addition to London, we’ll also be in Washington, DC the weekend of October 18th and 19th at Underground Athlete in Sterling, VA.
We have an early-bird special running until August 15th, and after that date the price increases $100. That’s like dinner for two at a nice restaurant, or 14 at Olive Garden.
Either way, saving yourself a hundred big ones never sucks. For more information and to register go HERE.
3. I’ve made several cameo appearances around the interwebz as of late and wanted to share them here:
– What do you get when you clump together six trainers/coaches and ask them what their favorite exercises are to strengthen and firm the abs?
Unfortunately, not some raunchy reality tv show
Instead, you get THIS doozy on WomensHealthMag.com (additional contributions from Mike Boyle, Rachel Cosgrove, BJ Gaddour, Ashley Borden, and John Romaniello).
– The CrossFit games were this past weekend (c0ngrats to both Rich Froning and Camille Leblanc-Bazinet for making us all feel bad about ourselves) and as such there were a slew of articles all over the mainstream media which preceded them. Some good (yay for CrossFit!), some bad (CrossFit is Satan’s spawn).
I’m not going to open up Pandora’s box on that topic, but needless to say I was happy to be a part of THIS article which was featured on the Huffington Post. In a nutshell: moving well and taking the time or properly progress people should ALWAYS take precedence.
Yeah, that’s right….Tony Gentilcore, in the Huffington Post. Excuse me while I go order some Grey Poupon.
On an aside, the author of that article, Sophia Herbst, took my lengthier responses to her initial questions and posted them up on her blog HERE.
The author – Hannah Bass – was kind enough to link to an old blog post of mine on Tracy Anderson (see point #5 in the article).
– A few weeks ago EVOShield in conjunction with Stack Magazine came to Cressey Sports Performance to film a few videos on baseball training starring……..ME!!!!!
All of them are within the 3-6 minute range, so grab a bag of beef jerky or something and enjoy. They’re pretty much the sexiest thing on the internet.
Seriously though, I hate watching myself on video. For me it’s like listening to Freddy Kruger scratch a chalkboard, or worse, listening to a John Mayer song.
Note from TG: Today I have a special weekend edition post from fitness & lifestyle coach, and writer, Neghar Fonooni. Neghar was someone I featured on my “go to” female resources last week and she’s also the wife of my good friend, John Romaniello, which basically makes them the fitness equivalent of Beyonce and Jay-Z.
I don’t typically post on the weekend, but I felt this article deserved some special attention. It’s flippin fantastic!
I’ve been lifting weights, seriously and consistently, for eight years. That’s eight years of deadlifting, squatting, pressing, swinging, and even pull-ups. It’s been an incredible journey, but it actually started with a great deal of frustration.
Let’s go back to 2006. I had just given birth to my son, Isaac, and after gaining 50 pounds during my pregnancy, I was feeling pretty out of shape. I’ve always been active, playing sports since I was a kid, and having (and using!) a gym membership since senior year of high school. In fact, I exercised throughout my entire pregnancy, running 3 miles a day until I was 7 months pregnant and switched to walking for comfort purposes.
But until those first few months post-partum, exercising for me had always consisted of running, yoga, and machines.
Don’t get me wrong, running and cardio have their place in a well-balanced fitness regimen—especially if you participate in endurance sports. Plus, well-programmed cardio has a lot of benefits, including mental and emotional health. And, as an avid yogi, I have developed a very advanced practice over the last 14 years, and am no stranger to how challenging bodyweight workouts can be. I’m not ripping on yoga and cardio here, as I utilize both regularly and I think, with the appropriate application, they are invaluable tools.
What I am saying is that all I was doing was running and yoga—to no avail.
I didn’t feel as though I was in control of my body, and I felt weak and defeated. Add to that the inevitable stress of raising a beautiful infant, and I was just fed up.
Discouraged with my body and my lack of progress, I knew that if I continued exercising the way I had that nothing would change. But, like many who have never embarked on a journey of strength, I lacked guidance and education, and was lost in the endless sea of exercise information. I’m embarrassed to say that even as a certified personal trainer, I would often pull workouts out of women’s fitness magazines and rarely followed an intelligently designed program.
So, out of sheer frustration, I began to delve deeper into the world of strength training, reading every book I could get my hands on, and learning from great coaches like Mark Verstegen, Mike Boyle, and Gray Cook.
I started by following their programs, and eventually learned to write effective and efficient programs, no longer looking to Shape or Self for quick fix workouts. I learned how to properly squat and deadlift, was introduced to Olympic Lifts, started sprinting instead of taking long runs or spending 60 minutes on the elliptical, and my yoga practice even benefited from my jaunts in the weight room.
I lifted weights initially with the intention of losing fat and transforming my body, but eventually shifted towards lifting because it was good for my soul. I was empowered, and felt truly capable of anything, for the first time in my life.
Six months post-partum I’d lost all the baby weight, but perhaps more relevant is how different my body looked and felt than it did pre-pregnancy. I was more muscular, athletic, lean, and strong, even though I weighed the same as I did before the baby. My body and mind had completely transformed, all through lifting weights.
Today, while I practice yoga regularly, take leisure walks on the beach, stand up paddle board a few times a week, and do fun things like trampoline jumping and salsa dancing, the heart of my exercise regimen is still (and always will be) smashing weights. It’s the firmest foundation of any fat loss program, and its benefits are vast and undeniable. While an exercise program can be comprised of a myriad of activities, lifting weights is at the top of the fat loss and fitness hierarchy.
Muscles and Metabolism
Lifting weights regularly promotes the growth of lean mass, which is an integral part of any fat loss journey. Put simply, muscle helps cultivate a healthier metabolism because the more muscle your body has, the more calories it will burn at rest. In addition to increasing metabolism, lifting weights promotes natural growth hormone production, which in turn helps reduce insulin sensitivity.
In my time as a coach, I often hear ladies afraid that lifting weights will make them “bulk up.” They can sometimes be deterred from lifting weights for fear of being “manly” or “too muscular” so let me go ahead and allay your fears:lifting weights won’t turn you into She-Hulk overnight (although I would argue that She-Hulk is pretty much the best Super Heroine ever, as she promotes body acceptance and self-love).
You’ll build muscle through strength training, of course, but you won’t pack it on in absurd amounts and it won’t happen instantly.
Simply put, women do not have the testosterone necessary to support that kind of muscle growth. If gaining muscle were so easy, body builders wouldn’t spend hours in the gym for years on end in an effort to bulk up.
Genetics, nutrition, and training methodology all play a part in how your body will transform, but if you train to be strong, and eat to support that, you’ll end up with an athletic, feminine physique.
Not to mention, that although you can certainly lose fat and gain strength doing a number of things, only lifting will allow you the most bang for your buck. As a busy mom and entrepreneur, I understand deeply how precious time is. It’s our only non-renewable resource, and we must use it wisely, especially when we’ve got multiple commitments and obligations.
I don’t always have a lot of time to devote to exercise, but if time is limited, I always prioritize lifting.
You can easily make use of 20, 15, 0r even 10 minutes of weight training to maximize your time, by speeding up the rate at which you lift or ramping up the intensity. Utilizing training methods such as Metabolic Resistance Training, Complexes, Density Training, and what my good friend Jen Sinkler calls “Lifting Weights Faster” you can burn fat and build strength even when time is of the essence.
Meaning that you don’t have to spend an hour doing cardio, and another 30 minutes on the machines, followed by 30 minutes of stretching. You can save time and attack your fitness goals, all by choosing to prioritize weights. “I don’t have time to exercise” can be a statement you never utter again. Sometimes it’s simply a matter of setting a timer for how much time you do have, and then doing as much as possible in that time frame.
If you utilize the right training programs, you’ll build a strong, athletic, lean physique—provided that your nutrition is on par with your fitness intentions.
You’ll want a good mix of strength training and metabolic resistance, paired with a nourishing diet packed with protein, fresh produce, and healthy fats. If done correctly, lifting weights will help turn your body into a fat loss machine—making the weight room one of the most important stops on your fitness journey.
The Power of the PR
I remember the first time I performed an unassisted pull-up.
It was early 2008, and I was (unfortunately) awaiting knee surgery for an old sports injury. The extend of my infirmary kept me from doing any lower body training, which although it was frustrating, encouraged me to focus more on strengthening my upper body.
So, strengthen my upper body I did, paying special attention to things like pull-ups, pushups, and overhead pressing.
One day I had an “I wonder if I can do that moment,” deciding to forgo the band, and try my hand (or my lats) at an unassisted neutral grip pull-up. Astonished at my body’s ability to get my chin over the bar, I hopped down and looked around the crowded gym; “did anyone see that?!” I wondered. To this day, it remains one of my proudest moments.
Note from TG: Oops, obviously the video I posted right before that last paragraph doesn’t jive. You get the idea folks. Carry on.
Every single time I workout, I get better. I lift heavier, or faster, or even more efficiently. I might be able to stick a handstand more easily, manage a heavier squat, or do one extra pull-up.
Sometimes it’s not a matter of more, but simply better.
Other times, my progress is more intrinsic, lying in my ability to give my body a break when it needs one. Regardless of the exactitudes, I find myself consistently improving in some way, shape or form. This is what my friends at The Movement Minneapolis have termed “PR every day.”
Breaking records, or setting PRs, is incredibly mentally rewarding. It keeps you coming back for more, and creates a sense of purpose in the weight room. While aesthetic goals, such as losing a few inches on your waist, are certainly worth pursuing, performance goals are notably more sustainable.
It really wasn’t until I shifted my intentions towards performance, and away from aesthetics, that I was actually able to significantly change my physique.
What I didn’t realize completely the moment I performed my first pull-up, was how much that simply act would profoundly affect the rest of my life.
That pull-up, as benign as it seems, sparked a greatest sense of self worth, an escape from feeling defined by what my body looked like, and instead taking pride in what it could do.
If I can pull myself up over a bar, without any assistance, what else can I do? Feats of strength in the gym began to translate to strength outside of the gym—the intrinsic strength needed to thrive and excel. When I crushed it at the gym, I felt more capable of crushing it at life. And without stressing out over my weight or my body composition, my body changed as a result.
Lifting weights helps boost confidence like nothing else I have ever seen. I’ve helped timid, overweight, stay-at-home moms go on to crush feats of strength and then start their own personal training businesses. I’ve seen beginners afraid of lifting a kettlebell move on to chasing a double bodyweight deadlift while breaking out of their comfort zones.
Physical strength contributes to strength of character, which in turn boosts confidence—and there’s just no downside to that.
Being strong makes everything else easier
Moving furniture? Carrying multiple bags of groceries? Hoisting a heavy carry-on into an overhead compartment? Keeping up with your kids? All of these things are not a problem when you’ve got strength on your side.
When my son was in kindergarten, I visited his class to speak about the importance of exercise and proper nutrition. I’ll never forget an adorable little kindergartener named Lizzie, with her long locks and her matter of fact demeanor. I asked the class why they thought exercise and strength were important, and Lizzie said, “because it makes everything easier.”
Lizzie was one smart little 6-year-old. Exercising to be strong, mobile, and fast makes every day tasks less cumbersome.
I spent many years as a single mom, unable to rely on another adult in the house to accomplish household tasks. It’s because of the strength I’ve gained from lifting that I was able to carry a sleeping child from the car with minimal effort, and move a twin sized bed into the apartment with no help whatsoever.
Bottom line: Strength reigns supreme.
From fat loss to empowerment, there isn’t a downside to lifting weights. All you need is a willingness to learn and listen to your body, and a program that will support your intentions.
Note from TG: Neghar’s Lean & Lovelyprogram issomething I can’t recommend enough to any woman looking to improve her health and fitness in a way that DOES NOT fall into the “I’m not sexy enough” trap that the mainstream media often conveys.
It’s not about being “sexy” anything. It’s about making the best version of YOU possible.
The long and short of it is that it’s an amazing program that will help women get fit and gain confidence all while loving their bodies and not hating them!
Unlike a lot of program out there this one does NOT sell sex or use target terms to make a woman feel she’s not sexy enough or has to look a certain way to feel sexier.
Rather, the message of Lean & Lovelyis for women to meet their body where it’s at, and to be more mindful of the transformation – both physically and mentally.
Every part of this program is incredible, and every part will help you in some way. Here’s just a few pieces…
Firstly, as mentioned before, there are 12 full weeks of amazing, fat burning workouts
Then there’s the comprehensive Nutrition Handbook, which will teach you how to lose fat without dieting
There are over two dozen bonus “sweat session” workouts to do whenever you like, with minimum time and equipment
Instructional videos to teach you how to do every exercise in the program.
A series of MINDSET exercises and strategies to help you be happier, more positive, more productive, and make the program more effective
And that’s just the tip of the iceberg. For more info click HERE.
About the Author
Fitness & lifestyle coach, writer, veteran and mom, Neghar Fonooni is passionate about empowering women through strength.
A Los Angeles native with 14 years experience in the fitness industry, Neghar believes that a positive mindset is the most important aspect of a fit lifestyle. Through her blog, Eat, Lift & be Happy, she teaches women how to embrace their bodies and enrich their lives with food and exercise.
Neghar is a contributing blogger to several sites, including My Fitness Pal and Schwarzanegger.com, and is the author of the 12-week total transformation system, Lean & Lovely.
An unabashed sci-fi and fantasy nerd, Neghar snorts when she laughs and loves lifting weights, yoga, red wine, dark chocolate, travel, fashion, and reading and collecting books. She resides in Santa Monica, California with her husband, son, and two silly bulldogs.
Hannah (Wellman) doesn’t have a website or a bunch of links to social media that I can link you towards (although, 
Whether you’re a woman who trains or someone who trains women, this is a fantastic 12-week fat-loss program comprising of three phases lasting four weeks each, with each phase having a slightly different focus in terms of training, nutrition, and mindset.
every book I could get my hands on, and learning from great coaches like 
more, and creates a sense of purpose in the weight room. While aesthetic goals, such as losing a few inches on your waist, are certainly worth pursuing, performance goals are notably more sustainable.
Fitness & lifestyle coach, writer, veteran and mom, Neghar Fonooni is passionate about empowering women through strength.
