CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 2/19/21

Copyright: conneldesign / 123RF Stock Photo

STUFF TO CHECK OUT FIRST

1. Virtual Coaching Competency Workshop – Coming in March

Since I won’t be traveling anytime soon to present, I decided why not bring one of my workshops to YOU? I will be putting on my popular Coaching Competency Workshop this March.

I figured chances would be high many attendees would be fighting off the urge to commit seppuku staring at their computer screen for seven straight hours so made the executive decision to spread things out over three consecutive weekends:

  • 3 Hours on 3/7
  • 2 Hours on 3/14
  • 2 Hours on 3/21

The course has been approved for CEUs via the NSCA and all attendees will receive a recording in case Eastern Standard Time doesn’t bode well for your schedule. 

For more info go HERE.

2. CORE @ Home

You can now purchase CORE @ Home for whatever you want to pay.

During the first quarantine I started a platform where I’d deliver 20-40 minute workouts that could be performed in everyone’s living room using minimal equipment.

In all I filmed 36 workouts using nothing but bodyweight, bands, and kettlebells and/or dumbbells. With many people still reticent to head back to their regular gyms (not to mention the scarcity of gym equipment out there to purchase) I figured this would be a nice opportunity to help.

Whether you want to spend $1 or $99 (FYI: the latter enters you to win a 5×7 shirtless pic of me), the workouts are ready and available to start.

For more information go HERE.

3. I Care A Lot

 

I am not one to toot my own horn (that often), but I am giddy about this.

I had the opportunity to work with the lovely Rosamund Pike while she was in Boston back in 2019 filming her latest movie, I Care A lot, which was just released on Netflix today.

I love deadlifts and movies.

So, of course, when I had the chance to work with a bonafide movie star, I had her deadlift…;o)

 

View this post on Instagram

 

A post shared by Rosamund Pike (@mspike)

Anyway, I Care A lot has been getting rave reviews, as has her performance as the movie’s main character, Marla Grayson, which has been getting compared to Rosamund’s most iconic character, Amy Dunne, from Gone Girl.

Rosamund is the sweetest person on Earth, but she seems to excel at portraying sinister characters. In fact, Rosamund was just nominated for a Golden Globe for her performance in this film.

Looking for something good to watch this weekend? Check this out!

SOCIAL MEDIA SHENANIGANS

Twitter

Instagram

 

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STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

Blood Flow Restriction Training: Everything You Need to Know – Mike Reinold

I remember when BFR started gaining traction several years ago I had to do all I could to prevent my eyeballs from rolling out of their sockets.

Really? We’re gonna “cut off” circulation to our limbs in order to elicit just a smidgeon more of a pump?

As it happens, yes.

And, too, as it happens, there’s a bevy of other legitimate applications as well. For example (and speaking personally), I used BFR as part of my Achilles rehab.

But I’ll let Mike to do the talking. He does a better job anyway in this extensive article.

Not the King of Exercises: The Bench Press – Christian Thibaudeau

Ohhhhh, shit.

Shots have been fired.

3+ Plank Substitutes That Make Solid AF – Julia Eyre

The next time that plank holds are in your program or in your head, do me a favor. Pause for a moment and ask yourself one simple question:

“Why?”

Categoriescoaching

Do Bad Workouts Exist?

I liken this question to pizza.

Is there such a thing as “bad” pizza?

Sure, we’ve all had a sub-par slice of pizza here and there. I mean, pizza made in middle-of-no-where Montana cannot be held in the same regard as one born from a brick oven in Manhattan.

I have zero doubts the former is still good pizza,  but let’s be honest…

…it’ll pale in comparison to the latter.

That said, salt, fat, tomato sauce, and gluten will always be tasty.

Copyright: hquality / 123RF Stock Photo

Do Bad Workouts Exist?

To quote a good friend of mine, Nia Shanks, who wrote a similar article recently:

There’s no such thing as a “bad” workout.

“Every workout, regardless of performance improvements or decreases, is a productive workout.”

Every time you step foot in the weight room or on the track or beat Jason Bourne in a street fight (that’s a workout, right?), you did it.

You won.

You (likely) did something good and productive for your body that day.

The metric that every workout has to set some sort of personal record or that it wasn’t an effective use of your time unless you’re swimming in a pool of your own sweat or you can’t feel the right side of your face is, well…

…ludicrous.

The 80% Rule for Workouts

Note: I originally got this “rule” from coach Paul Carter.

The gist is as follows:

  • 10% of your workouts you’ll feel like you can beat The Mountain in an arm-wrestling match.
  • 10% of your workouts you’ll feel like you got run over by a Mack truck.
  • 80% of your workouts you’ll just show up.

Those 80% workouts are where the magic happens and where you’ll actually make progress. There’s no glory, smelling salts, or Instagram highlight videos involved.

You show up, do the work, and leave.

Sometimes this means completing what was planned for the day.

Sometimes this means completing what was planned, albeit with the weights adjusted slightly lower.

That’s okay.

You didn’t besmirch your family name because you didn’t add ten pounds to your bench press this week.

You did work.

That’s the real “win.”

Stop “Should’ing On Yourself”

We’ve programmed ourselves into an endless game of comparison (in no small part to social media). Many of us form these beliefs and inevitably turn them into doctrine:

  • I “should” be working out 5x per week like “so and so.”
  • I “should” be performing “x” exercise.
  • I “should” be lifting “x” amount of weight.
  • I “should” look a certain way.
  • I “should” attack every workout as if I were Leonidas leading the Spartans to battle.

via GIPHY

Even if a reliable source makes a professional recommendation about what you “should” be doing – does that mean it’s come down from the mountain?

It’s All Made Up

The thing to point out – especially as it relates to YOUR goals and YOUR happiness – is that there are no rules. Everything – more or less – is someone else’s belief.

Someone else’s opinion.

[Not coincidentally to help sell a book, course, or, I don’t know, Gluten-free, GMO, organic, Acai Pills soaked in Unicorn tears.]

That doesn’t mean it’s right for you.

So, bringing this conversation full-circle.

I don’t believe bad workouts exists.1

“Bad” (lofty, force-fed, unattainable) expectations do.

CategoriesNutrition

Set Yourself Up For Nutrition Success With a Kitchen Refresh

Today’s guest post comes courtesy of Minneapolis based personal trainer and nutrition coach, Megan Schall. Megan’s been a distance coaching client of mine for a number of years (I write her training programs), but is someone I’ve referred many other clients to when they have any nutritional needs or questions.

She’s an awesome coach.

I’m always excited when I can provide sound nutrition based content on the site and I think you will appreciate Megan’s down-to-Earth approach and tone.

I hope this will be the first of more submissions from Megan (hint, hint. nudge, nudge).

Enjoy!

Copyright: serezniy / 123RF Stock Photo

The Kitchen Refresh

When I first started distance coaching with Tony, I told him one of my goals was to be able to do a pull-up. So for the first several months my program included a shit-ton of upper back work (so. many. rows.) and core stability exercises.

After a steady progression from month to month, the day finally came and…

…I walked up to the bar (well, I walked up to a box underneath the bar because I’m short) and did my first strict pull-up, no problem.

via GIPHY

I admit I was a little nervous that it wasn’t going to happen! But looking back I realize I had no need to worry – Tony had set me up for success. His plan had created an environment where it was basically impossible for me to ‘fail’ because all the pieces were already in place.

This same concept applies when it comes to our eating habits and food choices: setting up your environment in a way that makes better choices easy and less great choices difficult (or impossible) allows you to conquer your nutrition goals.

Enter the Kitchen Refresh

The kitchen refresh is exactly as it sounds: You are going to clean out and refill your kitchen, updating it to support your needs and goals.

It’ll be fun, I promise!

This can be especially helpful right now, as most of us are spending a lot more time at home and thus a lot more time in or near the kitchen. As hard as it might have been to avoid treats in the office, having your kitchen a few steps away (or maybe your kitchen is your office now) makes it that much more challenging, not to mention the stress, boredom, and social isolation also affecting our food and eating choices.

Let’s walk through it step by step:

Step 1: Prepare

This is where you will make a plan for what will stay and what will go. Determine criteria that will make it easy to decide whether to keep or toss items – there’s the obvious ‘toss’ items (anything that has expired or that looks like a lab experiment), but otherwise this will vary for everyone. Defining clear guidelines for what you want to have around and what needs to go will make the cleaning out process much easier.

One strategy for doing this is to make a list of red, yellow, and green light foods.

Red Light Foods = Things that you know don’t make you feel good or are just too tempting if they’re in the house (this may include things like highly processed foods and/or certain ingredients, and anything that feels mentally challenging to have around or you find difficult to eat in moderation).

 Yellow Light Foods = Those that may not be the ‘best’ choice but that you are comfortable keeping around and can eat in moderation.

Green Light Foods = Items that make you feel great and help you reach your health and wellness goals (generally all whole/fresh foods, fruits and veggies, etc.).

(Note From TG: My “red light foods” are honey wheat pretzels, Cheez-Its, cereal, and those pills that Bradley Cooper took in that movie Limitless).

Step 2: Toss

Grab a trash bag (or several) and get to work. Read labels carefully. Remove red light foods and move yellow light foods to harder to reach areas or out of sight.

Put green light foods front and center.

This can also be a chance to clear out some of the extra “stuff” that might be hanging around the kitchen. Those 17 extra spatulas you never use? Give one to each of your friends, donate them, or find a creative new use.

Step 3: Restock

Use your green/yellow light foods to make a grocery list and stock up. Rearrange or reorganize so the “better” choices are also the easiest – keep fruits and veggies accessible and visible in the kitchen or fridge. Keep the items you use most often in easy to reach places.

BONUS Step 4: Upgrade

Is there anything that would make life easier when it comes to your food prep or kitchen organization?

  • A great blender that would make you happy to put together a post-workout smoothie?
  • A sharp knife and good cutting board to chop veggies?
  • Decent food storage containers?
  • A time machine to head back to November 2019 to invest in Zoom stock?

Investing in some equipment can make a world of difference, and now’s the chance to take inventory of what you might want or need.

Wasn’t That Fun?

Okay, “fun” may have been a bit of a stretch. The kitchen refresh isn’t like demo day in an actual renovation where you get to pile drive your old cabinets.

However, what WILL be fun is the better sense of control you’ll have over your eating habits.

Cleaning out the kitchen can feel overwhelming, and it certainly does not have to be done all at once. Start with one drawer or cabinet. Set a timer for five minutes and go to town. Maybe you keep a trash bag in the kitchen and get rid of whatever isn’t working for you whenever you come across it, or aim to toss one item a day.

Make a game out of it and get the whole family involved!

Use this as a guide, but feel free to be creative and find what works best for you.

One more thing to note: This process can be challenging if you have multiple family members who all have different wants/needs/food allergies etc.

Some compromises may need to happen – if your red light foods include ice cream and tortilla chips but your significant other or kids likes to have them around, are there compromises that make it work for both of you? (eg: buy smaller containers and keep them in the back of the freezer or out of sight.) It may take a little problem-solving to make sure everyone’s needs are met, but it can be done!

Just as your workout program helps you reach your fitness goals, the kitchen refresh is a great way to make your environment work for you and set yourself up for success. Give it a try and you’ll be well on your way to your first nutrition pull-up!

About the Author

Megan Schall is a certified nutrition coach and personal trainer located in Minneapolis, Minnesota. Through her customized online nutrition coaching programs, Megan helps you clarify your goals and take action to address all aspects of well-being: nutrition, sleep, stress management, movement, mind-body awareness, and more. By building skills and routines that fit into your real life, Megan will help you make changes to your nutrition and self-care habits to meet your health and wellness goals and create sustainable, lasting results.
YouTube: HERE
CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 2/5/21

Copyright: conneldesign / 123RF Stock Photo

STUFF TO CHECK OUT FIRST

1. Virtual Coaching Competency Workshop – Coming in March

Since I won’t be traveling anytime soon to present, I decided why not bring one of my workshops to YOU? I will be putting on my popular Coaching Competency Workshop this March over the span of three weekends.

I figured chances would be high many attendees would be fighting off the urge to commit seppuku staring at their computer screen for seven straight hours so made the executive decision to spread things out

  • 3 Hours on 3/7
  • 2 Hours on 3/14
  • 2 Hours on 3/21

The course has been approved for CEUs via the NSCA and all attendees will receive a recording in case Eastern Standard Time doesn’t bode well for your schedule. 

You can register at the EARLY BIRD rate now through 2/15. For more info go HERE.

2. CORE @ Home

You can now purchase CORE @ Home for whatever you want to pay.

During the first quarantine I started a platform where I’d deliver 20-40 minute workouts that could be performed in everyone’s living room using minimal equipment.

In all I filmed 36 workouts using nothing but bodyweight, bands, and kettlebells and/or dumbbells. With many people still reticent to head back to their regular gyms (not to mention the scarcity of gym equipment out there to purchase) I figured this would be a nice opportunity to help.

Now that many parts of the US (and world) have started to implement a second wave of shut-downs, this resource is timely.

Whether you want to spend $1 or $99 (FYI: the latter enters you to win a 5×7 shirtless pic of me), the workouts are ready and available to start.

For more information go HERE.

SOCIAL MEDIA SHENANIGANS

Twitter

Instagram

 

View this post on Instagram

 

A post shared by Tony Gentilcore (@tonygentilcore)

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

How to Handle Bad Workouts – Nia Shanks

Nia goes into more detail on this and I encourage you to read what she has to say. I’ll add my two cents by quoting the great Ted Lasso:

“Be a goldfish.”

Context: Goldfish have no short-term memory. If you have a bad workout, be a goldfish…;o)

Also: Watch Ted Lasso. Best show I’ve watched in a long time.

4 Years Ago, I Graduated From Business School and Didn’t “Use” My Degree. Why That Was the Best Decision of My Life – Gerry DeFilippo

Some people say to follow your passion.

Others say that’s bunk advice. I mean, if you’re passion is being a Broadway performer and you have two left feet, well then, things aren’t going to work out well.

The answer, as always, is somewhere in the middle.

Set-Rep Schemes for the Under-Equipped – Geoff Girvitz

Many of you are still unable to hit up a proper gym and are stuck using a smattering of equipment at home. Here’s some cool ideas to turbo boost your training.

BONUS: Back in the Day Buffet (an old joint I wrote that you likely missed)

Stop “Should’ing All Over Yourself 

Can you spot me in the picture?….LOL

 

 

CategoriesExercise Technique

1-Minute Deadlift Tip: Connect the Barbell to Your Lats

Copyright: spotpoint74 / 123RF Stock Photo

Connect the Barbell to Your Lats

Admittedly, this seems a bit strange to say given we have two HANDS to grab onto the barbell with.

However the LATS are a key player in “connecting” us to the barbell during deadlifts. It ensures more full-body tension, but also hands (👈 HA, see what I did there?) us a slight biomechanical advantage via scapular posterior tilt.

Hey…every little bit helps!

Ensuring the lats are engaged also helps with preventing the barbell from drifting away from the body. Not only does this make things harder from a leverage standpoint, it can be injurious to the back as well.

Telling some people to turn on their lats is akin to speaking Elvish, though.

I’ve found two things that help.

1️⃣ The ever popular “squeeze the oranges in your armpits” cue. Works most of the time…🍊

2️⃣ Although if things still aren’t computing I’ve found this nifty trick useful.

A simple drill I like to use is adding a band. Wrap one end around the barbell and the other around something that won’t move – a power rack, or my bicep, for example.

The idea is to resist the pull of the band in order to engage the lats and keep the bar close throughout the duration of the set.

If someone doesn’t know where his lats are, he will after this drill.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 1/29/21

Copyright: neirfy / 123RF Stock Photo

STUFF TO CHECK OUT FIRST

1. Virtual Coaching Competency Workshop – Coming in March

Since I won’t be traveling anytime soon to present, I decided why not bring one of my workshops to YOU? I will be putting on my popular Coaching Competency Workshop this March over the span of three weekends.

I figured chances would be high many attendees would be fighting off the urge to commit seppuku staring at their computer screen for seven straight hours so made the executive decision to spread things out

  • 3 Hours on 3/7
  • 2 Hours on 3/14
  • 2 Hours on 3/21

All attendees will receive a recording (and CEUs)1.

You can register at the EARLY BIRD rate now through 2/15. For more info go HERE.

2.  Kabuki Education Week is Coming

I’m excited to announce that I’ll be one of 55+ industry leaders taking part in Kabuki Education Week that’ll be taking place February 1-7, 2021.

Kabuki Education Week – Hosted by Kabuki Strength – is a unique opportunity to attend 40+ live hour-long lectures (with Q&A) presented by the most respected and well established educators, coaches, clinicians, and athletes in the strength & fitness industry. This event brings together a wealth of knowledge across multiple domains; all condensed into week-long virtual format that allows you to attend as many courses as you choose with the added opportunity to purchase recordings.

You can register for my presentation (and save 50% through the end of the year) – The Hip: From Assessment to Badass – HERE.

Alternatively you can register for the ENTIRE event at the Early Bird rate – HERE.

This will undoubtedly be an event you won’t want to miss as the line-up, speaking as a fan boy myself, is one of the most impressive I have ever seen.

3. CORE @ Home

You can now purchase CORE @ Home for whatever you want to pay.

During the first quarantine I started a platform where I’d deliver 20-40 minute workouts that could be performed in everyone’s living room using minimal equipment.

In all I filmed 36 workouts using nothing but bodyweight, bands, and kettlebells and/or dumbbells. With many people still reticent to head back to their regular gyms (not to mention the scarcity of gym equipment out there to purchase) I figured this would be a nice opportunity to help.

Now that many parts of the US (and world) have started to implement a second wave of shut-downs, this resource is timely.

Whether you want to spend $1 or $99 (FYI: the latter enters you to win a 5×7 shirtless pic of me), the workouts are ready and available to start.

For more information go HERE.

SOCIAL MEDIA SHENANIGANS

Twitter

Instagram

 

View this post on Instagram

 

A post shared by Tony Gentilcore (@tonygentilcore)

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

The 15 Most Important Training Terms You Need to Know – Lee Boyce

Huh, weird, Lee didn’t include “bicep peak” or “gluconeogenesis” on this list.

Pffft, whatever.

Still a good list though…;o)

The CARs Approach to Clients Success – Mike Robertson

Mike has a knack for making complicated stuff seemingly simple.

It’s his superpower.

Excellent read from him.

Giving Credit Where It’s Due: A Simple Guide For Fitness Pros on Plagiarism – Me

In lieu of yet another recent episode of “who’s being an epic asshat in the fitness industry” (I.e., another fitness pro taking credit for another’s work) – I wanted to re-hash an old(er) article I wrote a few years ago on the topic of plagiarism.

It ain’t that hard people.

CategoriesProgram Design Rehab/Prehab Strength Training

Find Your Entry Point: How to Train Around an Injury

If you make a habit of lifting heavy things it’s inevitable you’ll likely experience a few setbacks along the way.

These can range anywhere from the “no big deals” (bloody shins from deadlifting, shoulder niggle) to the dire (disc herniation, explosive diarrhea).

…or worse case, forgetting your squat shoes on squat day.

Suffice to say: Getting hurt is frustrating. Attempting to work around an injury can be even more so.

It bothers me when people default to tossing their hands in the air and surrendering themselves to a two-to-four week window of “rest” and Netflix.

There’s a lot of good that can be done, even underneath the umbrella of injury.

Instead, I’ve long championed the idea of trainees finding their Trainable Menu and focusing more on what they CAN do rather than what they can’t.

Another way to re-frame things is to find your entry point.

Copyright: dontree / 123RF Stock Photo

Find Your Entry Point

Speaking of entry points: I sat down with my four-year old this past weekend to watch Jurassic Park. Now, most coherent parents would start with something a little less scary.

You know, say, Dino Dana or, I don’t know, Care Bears.

Nope, I went with the ginormous, scary T-Rex.

In hindsight, it probably wasn’t the best “entry point” for someone who has no idea dinosaurs aren’t real. Again, maybe Toy Story or, hell, Mighty Morphin Power Rangers would have been a more germane choice?

I gotta say, though…

…Julian handled the T-Rex like a champ.

He didn’t blink once. He giggled when the guy sitting on the porto-potty met his demise.

I didn’t know whether to be proud or scared shitless.

Kid’s the next John Wick in the making.

Okay, Cute Story Tony. But WTF Are We Talking About Here?

Yeah, yeah, yeah…

Lifting heavy things.

Entry Points.

I’ve recently been making my way through Dr. Michael Mash’s excellent resource, Barbell Rehab, and giving credit where it’s due…he’s spends quite a bit if time throughout the course discussing the idea of entry points and how to use the concept to guide anyone’s return back to a specific lift after injury.

Let’s use the bench press as an example.

If someone has pain when he or she bench presses with a straight bar, finding their entry point is nothing more than altering the lift the minimal amount possible in order to gain the minimum desired training effect.

For the visual learners out there it may look something like this:

 

Adapted from Barbell Rehab

TO BE CLEAR: If pain exists in the shoulder the idea is NOT to automatically regress all the way back to a push-up.

I know some people who’d rather swallow a live grenade than do that.

Instead, the goal is to be as specific as possible in order to elicit a (relatively pain-free) training effect.

If someone has pain with a straight bar FLAT bench press, however it alleviates significantly when you switch them to a decline bench press.

Sha-ZAM.

You just found their entry point.

Maybe it’s DB Floor Presses for one person, and yes, maybe it’s a push-up (albeit loaded) for another. The idea is to TRAIN.

Moreover, it also could just come down to tweaking their grip slightly or adjusting some component of their technique.

Rehab doesn’t always have to result in sending someone to corrective exercise purgatory.

Likewise, using the squat as an example, sometimes the entry point is using a different bar (Duffalo or Safety-Squat Bar) if the shoulder is the issue, or maybe it’s having someone squat ABOVE parallel if it’s their knee(s) or hip(s) bothering them.

Sometimes, and hear me out, we may have to combine the two: Not a straight bar AND above parallel.

Tha fuck outta here.

Yes, it’s true.

 

And everything’s going to be fine.

In fact, more than fine.

Categoriesrant

Confessions of a Strength Coach: Come At Me, Bro 2021 Edition

Full Disclosure: Friend and colleague, Mike Perry, serves as inspiration for today’s post.

He posted something very similar on his various social media feeds last week and I was inspired to toss in my two cents on the matter after reading his list.2

Send any hate mail to: relax@thisisntanindictmentonyourcharacterifyouhappentodisagreewithme.com

If for some reason the email bounces back try: [email protected]

Copyright: tommaso79 / 123RF Stock Photo

Bros Are Coming At Me

1. I don’t pigeon hole myself into any one way of thinking; except for Tuesdays are for Techno Tuesday and Wednesdays are for Wu-Tang.

But take squatting for example.

Some of my clients squat to parallel (or even above), while others squat below.

2. Outside of someone coming in with an extensive injury history, my assessment is generally just taking someone through a “doable” training session: squat, push-up, hinge, amongst other things.

Can they do stuff? And can they do it without this being my reaction?

via GIPHY

If so, we’re probably good.

3. Speaking of assessment: Asymmetries are normal. I don’t make a big deal out of it. It’s most likely nothing and by highlighting them you’re leaning into the notion that people are inherently broken.

It’s information, of course. But I’ve long gotten over the idea that asymmetries are the end-all, be-all of predicting jack squat

(NOTE: Read THIS for a better understanding of what I mean).

4. Getting people stronger isn’t always about more reps or more sets or more load. “Feel” of a set matters too. If a certain weight “feels” faster or easier week to week that’s progress as well.

5. This doesn’t have anything to do with anything, but figured I’d say it anyway:

Ted Lasso is a splendid show.

6. Sometimes my only verbal cue to a client when they’re performing a new exercise is “figure it out,” or “find a way,” or
“WU-TANG PROTECT YA NECK.”

Inundating people with incessant cues can be more detrimental than helpful. Sometimes it’s prudent to just let people figure it out on their own. You know, assuming they’re not going to shit a spleen or anything like that.

7. I don’t begin to hyperventilate into a paper bag whenever I see a client flex their spine. In fact, sometimes I encourage it.

8. I’ve never read the book Supertraining. I don’t know who’s more annoying: a CrossFitter who’s keto or a strength coach who can’t talk shop without quoting Mel Siff…;o)

9. Most of my general population clients (read: all of them) don’t follow a periodized program. Life – sick kids, overbearing bosses, global pandemics, Thursdays – tend to get in the way.

This is NOT to insinuate I don’t feel general pop clients don’t require planning or structure within their programming. I just don’t feel having them follow a Block Periodized program so that their bench press peaks to coincide with their kid’s clarinet recital in the Spring is really the panacea for progress.

10. In terms of building increased motivation with clients I find two things help:

  • Allowing the client – sometimes – to choose their main lift of the day. If they’re going to deadlift, I’ll let them choose the variation that fills their training love tank for the day.
  • Ending sessions with a 5-10 “arm farm (I.e., biceps & triceps)” or “badonkadonk (I.e., butt stuff)” circuit.
  • IN SHORT: Allowing a smidgeon of CHOICE can be a game changer.

11. Almost always, when a client experiences a niggle (cranky shoulder, tweaked knee) it’s either a programming volume issue or a technique issue.

I’m less inclined to give clients a laundry list of corrective exercises to perform and more inclined to simply audit my programming and/or exercise selection.

12. Easy training is good training. I’d rather a client/athlete leave a session feeling as if they COULD do more. This way I know they’re likely going to recover well and be ready for their next session.

13.  Seriously, give Ted Lasso a look. It’s wonderful.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 1/22/21

Copyright: neirfy / 123RF Stock Photo

STUFF TO CHECK OUT FIRST

1. Virtual Coaching Competency Workshop – March

Since I won’t be traveling anytime soon to present, I decided why not bring one of my workshops to YOU? I will be putting on my popular Coaching Competency Workshop this March over the span of three weekends.

I figured chances would be high many attendees would be fighting off the urge to commit seppuku staring at their computer screen for seven straight hours so made the executive decision to spread things out

  • 3 Hours on 3/7
  • 2 Hours on 3/14
  • 2 Hours on 3/21

All attendees will receive a recording (and CEUs)1.

You can register at the EARLY BIRD rate now through 2/15. For more info go HERE.

2.  Kabuki Education Week is Coming

I’m excited to announce that I’ll be one of 55+ industry leaders taking part in Kabuki Education Week that’ll be taking place February 1-7, 2021.

Kabuki Education Week – Hosted by Kabuki Strength – is a unique opportunity to attend 40+ live hour-long lectures (with Q&A) presented by the most respected and well established educators, coaches, clinicians, and athletes in the strength & fitness industry. This event brings together a wealth of knowledge across multiple domains; all condensed into week-long virtual format that allows you to attend as many courses as you choose with the added opportunity to purchase recordings.

You can register for my presentation (and save 50% through the end of the year) – The Hip: From Assessment to Badass – HERE.

Alternatively you can register for the ENTIRE event at the Early Bird rate – HERE.

This will undoubtedly be an event you won’t want to miss as the line-up, speaking as a fan boy myself, is one of the most impressive I have ever seen.

3. CORE @ Home

You can now purchase CORE @ Home for whatever you want to pay.

During the first quarantine I started a platform where I’d deliver 20-40 minute workouts that could be performed in everyone’s living room using minimal equipment.

In all I filmed 36 workouts using nothing but bodyweight, bands, and kettlebells and/or dumbbells. With many people still reticent to head back to their regular gyms (not to mention the scarcity of gym equipment out there to purchase) I figured this would be a nice opportunity to help.

Now that many parts of the US (and world) have started to implement a second wave of shut-downs, this resource is timely.

Whether you want to spend $1 or $99 (FYI: the latter enters you to win a 5×7 shirtless pic of me), the workouts are ready and available to start.

For more information go HERE.

SOCIAL MEDIA SHENANIGANS

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A post shared by Tony Gentilcore (@tonygentilcore)

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

Should You Be Taking Vitamin D? What You Need to Know – Abby Langer

Short answer: Yes.

However, don’t be a douche and suggest it has anything to do with reduced to risk of COVID-19 (my words, not Abby’s).

The Most Optimal Rest Period for Strength & Muscle Growth – Trish DaCosta

“How long should I rest between sets?”

It’s a common question and one Trish does an excellent job answering in this article.

Does Prehabilitation Really Matter? – Julie Hubbard

Surgery is never fun and should usually be used as a last resort. That said, for some it’s inevitable and the conversation of “prehab” work (and its efficacy) often comes up.

Is it a thing?

Does it work?

Can it improve post surgical recovery?

Categoriescoaching Female Training Motivational

Showcasing Strong

What is strong?

That’s a good question, and one I feel I don’t have a concise way of answering.

I mean, some questions are a cinch to answer:

Q: What would be your weapon of choice during the zombie apocalypse?
A: Easy. Samurai sword.

Q: If you could pick one career to have what would it be?
A: Professional Jason Bourne. Boom.3

Q: Who’s the best Care Bear?
A: Birthday Bear. Come on.

But to definitively answer the question…”what is strong?”

Well, that’s a bit more abstract.

For some, strong is looking a certain way, and for others it’s about how much weight you can lift on a certain exercise.  And maybe, to some faction out there, strong is about how many tacos you can eat in one sitting.

While I certainly have my biased take given I’m a strength & conditioning coach, I think in the grand scope of it all…

…strong is a sentiment.

Copyright: alicephoto / 123RF Stock Photo

Showcasing Strong

Recently, actress Rosamund Pike (of Gone Girl fame) shared a video on her Instagram feed from when she and I worked together while she was in Boston – in the before times – filming her latest movie.

The video shows her hitting a personal best 100 lb. deadlift for multiple reps (and making it look easy).

 

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A post shared by Rosamund Pike (@mspike)

For starters, I guess this is as appropriate a time as any to lean into it and announce the obvious:

I am now officially a celebrity trainer.

KNEEL BEFORE ZOD!!!!!!!!

via GIPHY

Kidding!

(But seriously, kneel).

Secondly, I can’t take full credit for Rosamund’s technique and overall badassery in the video above.

She had plenty of experience beforehand working with other trainers, and to her credit was no rookie in the weight room.4

Nevertheless, I was elated that she took it upon herself to share that video with her fans and followers if for no other reason that it showcases to women that they CAN lift appreciable weight and that they won’t turn into Conan the Barbarian after one set.

I have long been a champion of encouraging women to strength train and to help them recognize the myriad of benefits it can provide:

  • Improved strength – obviously – and to be better prepared for life’s curve balls.
  • Improved performance.
  • Improved body composition.
  • Improved bone density.
  • Improved confidence and body image.
  • Improved mental health & stress relief
  • Telling societal norms to f**k off.

Unfortunately, much of the mainstream media muddies this message.

Instead we’re inundated with images of women lifting dainty weights.

Take for example this image, which, I kid you not, was one of the top suggestions while doing a search for “strong” within the stock photo service I subscribe to:

Copyright: treewat0071 / 123RF Stock Photo

Many women (not all of course) are programmed, if not indoctrinated, into thinking that that is strength training and that anything involving a barbell (or a modicum of effort) is, well, let’s be honest…

…for men.

And it’s bullshit.

Granted, at the end of the day whether or not an individual does this exercise or that, and more to the point: if they’re performing it with appreciable weight, depends on their injury history, ability level, and more importantly, their goals(s)

However, speaking for myself, the last thing directing my thought process or programming is whether or not someone has Y chromosome.

Which is why I dig (profusely) the message Rosamund conveyed in her video above:

“Marla Grayson (NOTE: that’s the character she plays in her upcoming movie) is a lioness. And lionesses need to be strong. Tony celebrates the strength of everyone he trains, and pushed me to find more than I knew I had. Thanks Tony.”

Again, strong is a sentiment with many iterations and roots of inspiration.

It’s not necessarily about a number.

But it certainly doesn’t hurt…;o)