Oh, hello. You may have noticed that Dean Somerset and I have been all over the internet this week promoting our new resource Complete Shoulder and Hip Blueprint. Collectively we’ve written about 717 guest posts and appeared on 32 different podcasts.
Okay, maybe not quite those high of numbers. But it sure feels like it. We may have even hit the threshold where we’ve hit annoying political ad territory and people would rather jump into a shark’s mouth than read another article, Tweet, or Facebook post on shoulders and hips.
By now I’m sure there’s a fair portion of the population that’s “had it up to here” with Dean and I.
If it’s any consolation…all this week we have both been pumping out tons of FREE content in addition to all the free content other fitness pros have been churning out to help get the word out.
So, shut up….;o)
Below is everything I could find. Enjoy. No purchase required.2
Stuff Written by Dean or Tony
I didn’t include THIS article I wrote for my site yesterday yelling at the internet for telling everyone that deadlifts are dangerous. Except, you know, I just did include it.
Dean and I break down some (hopefully) new-to-you drills and exercises you can implement today to keep your shoulders from flipping you the middle finger long-term.
This post will satiate any appetite for anatomy geekery, and will explain why it’s unfortunate that some coaches out there STILL think everyone needs to squat THEIR way.
Eric highlights 1) his affinity for alliterations (the title) and 2) some of his take-home points that resonated with him from watching the Complete Shoulder and Hip Blueprint.
Tony B shares some his insights on overhead pressing, how to assess it, how to “fix” it, and some more user-friendly options you can pepper in to keep your shoulders healthy.
Dean made his rounds this week on podcasts, talking more shop with Joe and crushing it.
Sale is Winding Down
Complete Shoulder and Hip Blueprint is currently on sale at $60 off the regular price. But that only lasts until this Saturday (11/5) at midnight.
Come on. What are you waiting for? You get 11+ hours of amazing content that I know will make you better at your craft, along with CEUs, and it has the backing of a many of the top coaches and trainers around. Sooooooooooooo.
Lisa and I are currently on a really fast moving train en route to Stockholm (<– that’s in Sweden) to embark on leg #2 of what I’ve been referring to as the “Scandinavian Triangle,” Trademark pending.
Leg #1 = Oslo, Norway.
Leg #2 = Stockholm, Sweden
Leg #3 = Copenhagen, Denmark
(And then back to Oslo, to complete the triangle, and to catch our flight back home to Boston).
It’s been an amazing trip thus far, starting in Prague well over a week ago and now spilling into Scandinavian territory.
NOTE: If you haven’t already, check out Lisa’s travel blog – HERE – which has been growing in popularity over course of our trip. I’m starting to get the feeling everyone wants Lisa to start taking over the website permanently.
I had the pleasure of being invited onto Joe DeLeo’s podcast recently. Joe’s a trainer located in the Providence, RI area and we took an hour or so talking about the industry, my reasons for leaving Cressey Sports Performance, and, of course, deadlifts…among other things.
If you have some time to kill or would rather listen to my silky, sexy voice rather than the people on the train or the person you share a cubicle with…than have it. I’d be honored!
Jen Sinkler is back with some more killer (FREE) video content for the promotion of the upcoming Lightning & Thunder project.
All six are simple to implement, provide a lot of bang-for-your-training-buck, and are the perfect fit for those with limited time in the gym.
The video is free. There’s no spamming (because Jen’s not an a-hole), and don’t forget to check out and download the PDF attached too!
For those who missed it, you can also check out THIS video from Jen showcasing some awesome partner drills to help improve reaction time. Includes hilarity.
Pete Dupuis and I flew down to Kansas City this morning for this weekend’s The Fitness Summit. We had a 3+ hour flight, and to help pass the time we had a tickle fight exchanged lap tops and asked one another business-related questions.
Pete just posted MY half of the party over his blog like five minutes ago.
When you think of the word POWER, I’m sure the phrase “hip hinge” isn’t the first thing to pop into your head.
I mean, when I think of it I think of things Bruce Lee’s punch, a Mack truck, the look my wife gives me whenever I don’t clean the dishes, or the Mighty Morphin Power Rangers.3
The hip hinge isn’t high on the list for many people.
But it should be.
Those in the know understand that the hip hinge is a (if not the) common denominator in lifting heavy things. Many exercises we vouch for and hold dear have their base in the hip hinge – squats, deadlifts, OLY lifting, KB swings, or 17,803 other exercises (give or take).
Speaking from a physics standpoint – the rate of doing work (P = W/t) – the word “power” is very much affiliated with the hip hinge.
Watch anyone squat, deadlift, or hip thrust an un-godly amount of weight and there’s some power involved.
Taking bravado out of the picture, however, the word “power” can have ulterior meanings other than physical might.
In the case of this post, power can equate to mental efficacy and/or influence.
If I can get someone to master the hip hinge, their exercise tool box becomes all the more expansive.
They have a green light to kick-ass and take names in the gym.
I love the hip hinge.
https://www.youtube.com/watch?v=M_98w0cwqFQ
1. As noted: the hip hinge is the base for a plethora of exercises and drills. There’s no need for me to elaborate here.
2. Too, the hip hinge has infinite carry-over to athletic performance. Watch any athlete jump, sprint, or be athletic in general, and you can bet they’re a hip-hinging boss.
3. In addition, the hip hinge is a cost-effective endeavor with regards to movement quality and injury prevention. Teach and coach people to understand the difference between gaining movement from the hips rather than their lumbar spine – and learning to dissociate between the two – and miraculous things will happen.
They’ll move better, feel better, get stronger, maybe beat Jason Bourne in a fist-fight. Anything is possible.
The obvious question, then, is….”so, Tony, what are you favorite hip hinge drills?”
Don’t mind if I do.
Hip Hinge Badassery
1) Wall Hip Hinge Patterning with Kettlebell
https://www.youtube.com/watch?v=dZufiCSUTjc
Standing a few inches from the wall with feet shoulder width apart, press the bottom of a KB into your sternum and pretend as if you’re trying to press through it. This will help better engage the anterior core, posteriorly tilt the pelvis, and “nudge” someone into a better “canister” position. I.e., rib cage is locked into pelvis and there’s little rib flare.
From there push the butt back towards the wall via the hips (and not the lower back). Some people will only be able to start a few inches from the wall, while others may be further way. That’s okay.
The objective is to groove your own hinge, wherever the starting point may be.
2) Wall Hip Hinge Patterning with KB Behind Head
https://www.youtube.com/watch?v=00MYqciOEEU
To make things a little more difficult you can place the KB behind your head. All the same rules from above apply – brace abs, squeeze glutes, limit rib flare – except now it’s going to be more challenging to not want to fall into lumbar extension. Don’t do it!
To up the ante you could do this drill shirtless. Just, because.
3) Wall Assisted 1-Legged RDL
https://www.youtube.com/watch?v=EazaXmRPA3A
It’s important to be able to move through both hips, separately. The human body is excellent at compensating, and someone who seemingly rocks a two-legged hip hinge may be a nightmare when you transition him or her to one leg.
The key is to make sure one moves/hinges through the hip without rotating or bending at the waist. Using the wall as an external support helps tremendously.
Think:
Backside long. With RDLs I like to cue people to pretend as if they’re trying to push their head and foot as far away from one another as possible.
Soft knee (it shouldn’t be locked).
The only way the KB (or DB) is getting closer to the floor is moving through the hip and NOT actively lowering with the arm (they need to keep the lat engaged on that side).
4) Foam Roller Assisted RDL
This is an ingenious variation I “stole” from Boston-based physical therapist/coach Zak Gabor. This drill really helps to hammer home the concept of “long backside,” as well as simultaneous core/glute/lat engagement.
5) Kettlebell Deadlift vs. Band
Hip Hinge = Deadlift. Deadlift = Hip Hinge
Einhorn= Finkle. Finkle=Einhorn.
The band serves as a form of RNT (Reactive Neuromuscular Training/Technique) to help groove the hip hinge
6) Hover Kettlebell Deadlift vs. Band
We can kick things up a notch by adding a “hover.”
This is a great way to teach people how to get and maintain lat tension throughout the entire ROM of the movement. As one initiates the movement, they’ll hover (or pause) 1-2″ off the floor for a 1-2s count and then stand tall finishing with the glutes at the top.
On the descent, they’ll pause again 1-2″ off the floor making sure to maintain their abdominal brace and lat tension.
The idea here is to 1) rock the hip hinge and 2) prevent the shoulders and upper back from rolling over. Again, it’s crucial that the upper torso stays “locked down” to ensure proper alignment/position, force transfer, and to (hopefully) prevent the likelihood of injury.
7) Landmine Hip Hinge/RDL
I feel this one is pretty self-explanatory.
Almost always I get an immediate positive response whenever I use this drill with someone who’s having a hard time with the hip hinge. The drill itself is the coach. I rarely have to say anything.
What the f*** do I know anyways?
Wrap Up
This is by no means an exhaustive list, but the idea was to give you some insights on some (maybe) new to you drills that you could incorporate with yourself or that of your clients.
UPDATE:
Here’s another sick Bourne fight scene, just because:
I had an awesome time in Philadelphia this past weekend. I was invited into town by Chris and Jaclyn of War Horse Barbell (<– if you’re in the area you should check them out) to present my The Shoulder: From Assessment to Badass workshop.
25+ fitness pros from Philly, New Jersey, and DC made the trek in to listen to me speak on shoulder assessment and performance. And, too, apparently listen to my potty mouth.
A photo posted by Tony Gentilcore (@tonygentilcore) on
I wanted to say thank you to everyone who made it, as well as a special thank you the one and only Jen Sinkler for being the most baller live-Tweeter and SnapChatter in the history of ever.
Suffice it to say, I’m wiped out.
I’ve been good for nothing today4, and had zero intentions of posting anything. But then I had a new article go up on MensHealth.com and I figured I’d share it (along with another one from a few weeks ago that I totally neglected to show some love for).
Full Disclosure: I, in fact, do not workout in my own home gym.5.
Photo Credit:Guy I hate who’s home gym this is. Pretty badass if you ask me.
I did, however, make a career adjustment within the last few months and am now doing the bulk of my coaching/training out of a small studio space I sub-lease in Boston.
Which is kind of the same thing.
Except, instead of building a man cave to get diesel in a house where I pay a mortgage…instead, I pay rent for a space that’s a little over a mile from my apartment.
My Decision
Leaving Cressey Sports Performance, a place I helped co-found and build from scratch, and arguably one of the most prestigious and well-known training facilities in North America wasn’t an easy choice to make for a plethora of reasons.
I mean, look at all the room for activities!
Many trainers, coaches, and general fitness enthusiasts would kill – or at least Sparta kick someone in the chest – for that much open space.
While others may scoff and think that much open space is wasted space.
Not really.
While many facilities go out of their way to cover every square foot with training equipment and every fitness contraption under the sun, that’s not how CSP rolls.
Much of the equipment pictured above is the same equipment we originally purchased for our 2200 sq. ft. facility back in 2007. The only difference at present day – outside of dedicated space for pitching instruction and a more extensive warm-up/movement area – is the addition of more power racks, another functional trainer, and various speciality bars.
Even as we transitioned into larger and larger spaces, we didn’t use that as an excuse or opportunity to purchase more and more equipment.
Our business model required space, and minimal equipment.
And, truth be told, I think a more minimalistic approach to equipment is the way to go anyways. Especially with regards to setting up a baller home gym or studio.
Benefits of a Home Gym/Studio
[Quick Aside: I need to reiterate that I sub-lease training space. I was very fortunate in that I crossed paths with Rebecca Breslow – owner of Run Strong Studio – who has been a wonderful ally in helping me transition from CSP.
That said, I do feel there are more parallels than contrasts with what I’m doing now and anyone who happens to be interested in building their own home gym.]
This is where individual differences and tastes come into play. Some people want their own space to train because they’re sick and tired of dealing with crowded commercial gyms and the plume of Axe Body Spray they have to walk through in order to get to the water fountain. Others just want a space where they can do whatever the hell they want, when they want, and maybe even do it without their pants on.
Whatevs. I’m not here to judge.
Off the top of my head here are the main draws to having your own space to train:
1) You can train when you want. After work? Sure. 5 AM? Why not? To blow off a little steam when your team loses in the playoffs? Go for it. If there’s any ONE advantage to having your own space it’s that it suits YOUR schedule. And you don’t have to worry about any Holiday hours.
Note: just be sure not to set anything up adjacent to a fish tank.
2) You can train however you’d like. If you’re someone who’s into powerlifting, you can equip your home gym to suit your needs. If you’re someone who’s into Olympic lifting, bodybuilding, bodyweight training, or, I don’t know, performing endless repetitions of bicep curls shirtless while you stare at yourself in the mirror chanting “I’d fuck me” Buffalo Bill style, it’s all the same.
It’s your space. You won’t have to worry about getting any weird looks from onlookers.
3) Trying to perform a heavy deadlift day with Journey playing in the background is torture. With your own space, you can play what you want.
Music is a huge component of building a workout environment that motivates you to get after it. I for one love EDM and 90’s hip-hop music. Others prefer Metallica or Rage Against the Machine or your everyday, run of the mill, vanilla, top 40 or Pop music. Whatever the case may be, it doesn’t matter. It’s your space. John Mayer Radio on Pandora. Cool.6
4) You can build your own culture and surround yourself with like-minded people who prefer to train how you train. 9 times out of 10 commercial gyms zap the life out of people and many end up meandering through their workouts because everyone else around them is meandering.
It sucks.
5) It’s an investment that will pay for itself.
You can expect to drop anywhere between $3000-$5000 for a decent home gym. I have the luxury of being able to write that expense off due to my livelihood. But even if you can’t coax your accountant to allow you to write it off, if you think about what you’d be paying in gym fees/memberships over the course of a few decades it’ll easily pay for itself.
Moreover, I find it comical that the people who will inevitably complain about the costs involved won’t bat an eye when the new iPhone comes out.
Home Gym Basics
As Mike Robertson notes in THIS piece he wrote on the same topic, available SPACE is going to be the key determinant here.
You’ll have to measure things out…length and width of floor space, but most importantly – and something that most people fail to do – HEIGHT of the ceiling.
From there it’s all about your budget. I gave a loose estimate above of $3000-$5000, but this can be scaled down (or up) depending on available funds, space, and what your needs are.
Since you’re reading this site I can only assume you’re into lifting heavy things. So here’s what I did and what I feel will be a decent direction to start for most.
Must Have Equipment
1) Power Rack/Squat Rack
You get what you pay for here. Don’t be an a-hole, okay. You can’t go cheap.
If you’re going to get something, get something you know will be durable and last. If you wanted to launch that fucker into space, you could.
Two sites are well known for their quality of racks: Rogue and EliteFTS.
At Cressey Sports Performance we went with EliteFTS. When I branched off on my own this past Fall I went with Rogue. Both are excellent choices (and speaking personally, I can attest that Rogue’s speed of delivery and customer service is top-notch).
I purchased the RML-490 rack, fully loaded (pegs, pull-up bar, spotter arms, additional set of J-cups). I needed something that could be used by two people simultaneously if necessary.
However, for the bulk of home gyms, the R3-R4 series are a good fit as well.
2) Plywood/Flooring
If you’re handy and can make your own platform, awesome. Do it (and please give me a call). If not, purchasing some rubber flooring/matting to protect your floor (and aid with sound reduction from dropped weights) is wise. Read Mike’s post above on what he did to build his own platform.
3) Barbell(s)
Again, don’t go cheap here. You could head over to your local Sports Authority or Dick’s and get a barbell for under $50. And, if budget is an issue, so be it.
However, much like a power/squat rack…you want to get something that’ll last. I purchased two Texas Power Bars. I should note I lucked out and found a local gym (via CraigsList) going out of business and was able to get two relatively unused bars at a great deal.
I also purchased a trap bar/hex bar for $120 via eBay. But you could easily look on Amazon or CraigsList too.
Massachusetts/New England peeps: I purchased several refurbished pieces of equipment from BigFitness.com, and had a lovely experience dealing with them.
4) Plates/PowerBlocks/Miscellany
Two pieces of advice on here on plates:
Don’t buy new (I found a local meathead here in MA who sold used gym equipment out of his garage. Plates were HALF the price compared to if I bought the same amount of weight at a store or online).
Don’t buy 35 lb plates. Seriously, it’s a waste. Get 45s, 25s, 10s, 5s, 2.5s as needed.
For home gyms or studios PowerBlocks are a space saver. I purchased the 90 lb set with the ability to expand up to 140 lbs – because I’m jacked – but they do offer a variety of packages.
I find suspension trainers – TRXor Jungle Gym – are a key piece of equipment to have as well, which offer a ton of variety.
Other Miscellaneous Things to Take into Consideration: collars, foam roller, bands (EliteFTS or PerformBetter.com), plate holders, mats, chalk, chalk bucket, vintage poster of Cindy Crawford.
Other Stuff to Consider
I purchased an adjustable bench so I – and my clients – could perform bench presses as well as incline/decline presses and chest supported row variations if needed.
But honestly, I don’t feel a bench is a requirement.
I listened to Dan John speak a few weeks ago and he discussed the idea of a “gym audit.” He noted that he got rid of all his benches in his home gym (where several people train alongside him), and the training got better.
I’d place things like kettlebells (I like RKC or PerformBetter here), sleds, medicine balls, boxes, sandbags, weight-vest, chains, and maybe even an AirDyne bike into the category of “nice to have, depending on a few things.”
Other things like a landmine, dip station, ab rollout, specialty bars (GCB, SSB, yoke, etc), stability ball(s), GHR, and other selectorized equipment is going to be contingent on your space, budget, and goals.
Of Note: If you’re someone who’s banged up – shoulders for example – then purchasing things like a Multi-Grip Log Bar or a Cambered/Top Squat bar become a little more of a priority.
Likewise, for me, purchasing accessory equipment like a Meadows Row handle or a Landmine attachment made sense given my clientele and mode of training.
All in all, though, I feel the stuff above will cover most people’s bases.
Do you anything to add or any pieces of advice on how to build a diesel home gym? Please share them below and it could help some people who are on the fringe.
Today’s guest post comes courtesy of strength coach, nutritionist, and researcher, Mike Sheridan. Mike’s written for this site before. His article Is Running Natural? was a big hit and sparked some friendly debate.
This time around he cracks the whip on what the term “intensity” really means.
Enjoy!
Intensity = Lift More Weight NOT Lift Weight More
Other than the word functional, ‘intensity’ is one of the most misunderstood terms in fitness.The reason you’re picturing a sweaty out-of-breath person ready to run to the bathroom and puke at any moment, is because we’ve been taught to associate intensity with exhaustion…
…and insanity!
The actual definition of intensity is pushing your muscles to their maximum capacity within the designated training variables.Which means choosing a weight that’s optimal for the given rep range (not too light or heavy) and executing the movement with the proper form and tempo.
For example:
Sets
Reps
Tempo
DB Bench Press
4
6 – 8
3010
Note: the numbers “3010” underneath tempo do actually mean something.
3 = 3s lowering
0 = no pause
1 = 1s explosive concentric/overcoming movement
0 = no pause
If the form and tempo is not there, the weight is too heavy, or exercise choice too challenging.Prompting the trainee to lower the load, or regress to an easier variation of the movement.
Conversely, if the form and tempo are clean, and the trainee is not challenged on the last few reps, they’re encouraged to raise the weight.
This is called ‘progression,’ and it forms the basis of ‘progressive resistance training.’ Also known as, the thing a good chunk of the population thinks they’re taking part in, when they fire up a couple giant circuits of burpee to med ball twist to skipping rope to kettlebell swing to push up to…
Along with progression, rest determines the intensity of the workout. But not to the point of exhaustion or depletion that’s common in warehouses and living rooms across the country.
Sets
Reps
Tempo
Rest
DB Bench Press
4
6 – 8
3010
90sec
Yes, this type of intensity can have you slightly out of breath (especially if you’re super-setting, or pairing two exercises – usually training antagonistic muscle groups – together), but it’s very different than aerobic fatigue.
Instead of tiring you to the point where you can’t do anything, it’s pushing your muscles to their maximum capacity, and giving them adequate rest to perform in a specific training zone.
Although our obsession with exhaustive training has everyone believing we should be exercising continuously, any qualified fitness professional understands that the work-to-rest ratio determines the training zone.
And despite the ‘rest makes you weak’ mantra from aerobic instructors, or the ‘no pain no gain’ philosophy of many CrossFitters, we start training a different energy system when rest is too short.
We’re not trying to exhaust the muscle, we’re trying to strengthen and improve it.
When we perform an endless number of muscle contractions (repetitions), we end up building muscular endurance as opposed to hypertrophy or strength.
And start training aerobically, instead of anaerobically.
Compromising our ability to build strength and muscle, and facilitating an overall loss in power and explosiveness.Whether it’s resistance training or not.
Even though shorter rest periods produce a larger hormonal response and more metabolic stress, while longer rest periods allow for more weight to be lifted on subsequent sets, there is still a minimum threshold for proper recovery.
If rest periods are too short, the number of reps declines, the weight lifted declines, and so does the total workout volume.
A 2013 review published in the journal Sports Medicine analyzing research on hypertrophy, concluded that rest periods longer than 1 minute are preferable for maintaining optimal workloads while maintaining some metabolic stress.
So, although metabolic stress is one of the main drivers of hypertrophy, we still need to recover between sets.
Otherwise, any increase in exercise byproducts and growth hormone that gets our muscles all pumped up, is balanced by decreases in mechanical tension and strength capacity.
We don’t want our rest period at a point where it’s difficult to perform as much ‘work’ as would be possible with slightly longer rest.Which means keeping it high enough to maximize the number of successful reps over multiple sets, while still experiencing adequate metabolic stress to stimulate hypertrophy.
Anything below this threshold and we’re turning strength training into endurance training.And anything above that, and we’ll struggle to put on muscle.
As illustrated in the chart above, the magic seems to happen between 90 and 180sec of recovery between sets.
Maximizing hypertrophy (metabolic stress) without sacrificing strength (mechanical tension) on the low end, and maximizing strength without minimizing hypertrophy on the high end.
Plus, it’s maximizing muscle-building hormones (testosterone, IGF-1, gH), with high volume and intensity, while minimizing the muscle-burning hormones (cortisol) associated with excessively short rest periods.AKA Cardio!
You can definitely bring ‘intensity’ to your workouts, but it’s not achieved by doing things faster or longer.Bringing intensity is nailing your rest, and selecting a challenging weight that you can perform with proper form and tempo.
Don’t shorten the rest, or do extra sloppy reps, like the exhausted exerciser.And don’t do partial reps with a weight that’s too heavy, like a bro with an ego.
That’s not intensity, it’s stupidity!
Author’s Bio
Mike Sheridan has been advising on nutrition and fitness for nearly a decade. He developed an obsession for research early in his career as he noticed the immense gap between the scientific evidence and the message to the public.
Mike has helped a tremendous amount of people lose the fat and keep it off without counting calories, doing cardio, or sacrificing their health. His success is due in large part to his philosophy that ‘Transformation Starts With Education;’ not just showing his clients what to do, but teaching them why.
To learn more about training ‘smart’ not ‘hard,’ check out Mike’s new book 1% Fitness. Where, in addition to showing you how to maximize your training results with a minimal commitment to exercise, he delivers 14 weeks of workouts that you can view and track on your smartphone.
Hey everyone. Hope you had a safe a lovely New Year.
I told myself I wouldn’t do it, I tried to hold off, but dammit, amidst everyone else tossing in their “Reflecting on 2015/Year in Review messages” I figured I’d join the parade.
“Just when I thought I was out, they pull me back in”
It’s hard not to come across 100% cliched here and not say 2015 was an amazingly baller year.
Because, it was!
During our annual New Year’s dinner in the North End last night, Lisa and I reminisced and attempted to list our respective high points from the past twelve months. Mine were, in no particular order:
1) Making a Pumpkin Chili using our CrockPot and not setting out apartment complex on fire.
2) I went a full-year without getting a traffic ticket from the city. Hahahahahaha….FU Boston.
And well, that’s pretty much it.
I win.
Okay, kidding.
I think it goes without saying that the highlight of 2015 for me was getting married.
Being able to marry my best friend and most vehement supporter of me couldn’t have made me happier.
Not coincidentally getting married was also the hardest thing.
I’ll spare the particulars, but lets just say anyone who’s married and reading this will be able to commiserate.
HINT: Seating charts aren’t as easy as one would think.
However, having your closest friends and family around to help celebrate arguably the biggest day of your life (and opening all the envelopes the next day) completely erases any animosity…..;o)
Also, a SICK 8-day honeymoon to Nassua doesn’t hurt either.
Coming in at a close second (and also equally as arduous) was making the hard decision to leave Cressey Sports Performance after eight years to venture out, spread my wings, and pursue a few of my own opportunities in Boston.
I miss my the other staff & coaches (Eric, Pete, Stacie, Chris, Greg, Tony, Miguel, Andrew, George, and CSP’s latest newcomer, Nancy7 as well as the innumerable athletes and clients, but I have to say…I’m pretty darn happy with how things have turned out thus far.
I’m coaching 15-20 hours at a small studio space I sub-lease in Brookline, MA (more info HERE), still keeping up with my writing responsibilities, traveling for workshops, and, you know, when time permits, fighting crime on the side.
Speaking of workshops, 2015 saw me speak all across the U.S. – NYC, Boston, Providence, RI, Cortland, NY, Edmonton (<– that’s in Canada), St. Louis, Los Angeles – in addition to having the honor of being invited to freakin Australia to perform two separate workshops (one in Ballina at RAW F.A.S.T Fitness as well as a weekend in Sydney.)
NOTE: for those interested, my wife, Lisa, kept a 10-day journal covering our exploits and shenanigans while in Australia – including driving on not only the opposite side of the road, but the opposite side of the car.
It’s still surreal to me that people want to listen to what I have to say, but it’s always a wonderful experience no one has asked for a refund yet, so that’s cool.
Heading into 2016 I have a few things up my sleeve.
1) Dean Somerset and I already have two confirmed Complete Hip & Shoulder Workshops scheduled for Toronto the weekend of March 19th, Seattle the weekend of April 9th, as well as Vail, CO later in this Fall.
2) We’re also thiiiiiiis close to confirming a few dates over in Europe in May.
3) I’ll also be doing a few cameos in Cortland, Elmira (NY), Philadelphia, Austin, and Jakku, to name a few.
4) I also have some plans to possibly sink my teeth into producing my very first fitness product. It’s a bit nerve racking, and something I’m still a little hesitant to do…but if personal trainer Steve who’s deadlifted once or twice and has been training people for four months feels he’s ready to write an ebook, I figure I may be able to muster up a little sumthin, sumthin as well. Stay tuned……
5) Annnnnnd, you should also keep your attention on Lisa. She and Artemis Scantalides will be teaming up again for a handful of I Am Not Afraid to Lift Workshops in 2016
Above All Else
I just want to say THANK YOU, to everyone, for their continued support for not only me, but for this site. 2015 saw, yet again, exponential growth in the number of people who visited and I sincerely hope everyone sticks around so that trend can continue.
Outside of the unfortunate run of crappy weather (tornados, flood warnings, snow storms), Lisa and I are having some lovely adventures down here in Texas.
We’re in the Dallas/Fort Worth area visiting family and stuffing our faces with delicious BBQ
In keeping with the “best of” theme from last week, I wanted to highlight some of the best guest posts from 2015. I’ve been fortunate enough to have a lot of people offer their words of wisdom on this site and it’s always an honor to help spread their message.
In case you missed them the first time around, enjoy!
Rest assured, you have options besides a.) keep the cycle going and b.) kiss the food goodbye for good. Here’s how you can choose c.) turn it into just another food that you can choose to eat or not, in whatever portion you choose.
SI joint pain is nasty fucker to train around. I loved this “outside the box” article that Dr. Mundinger put together after hearing her speak on the topic at The Fitness Summit in Kansas City.
Most people know that eating a bag of Doritos before bed isn’t the best choice if fat-loss/weight loss is the goal. People KNOW what not to eat. It’s not an education thing.
It’s ALL about how to help them better develop better HABITS.
But not in a way that’s going to wave its uppity, yoga class going, Prius driving, Whole Foods shopping, I-made-these-delish-gluten-free-chocolate-peanut-butter-brownies-sprinkled -with-fat-free-fairy-dust-that-you-just-have-to-try finger at us.
Yesterday I highlighted the most popular articles of 2015as dictated by page views and overall traffic. Today I want to highlight MY favorite articles from this past year.
Because it’s all about me, me, me, ME.
I have no idea why the ones listed didn’t resonate the first time through.
It’s probably all my fault anyways. I never pay close attention to SEO or “click bait” blog titles. I mean, if I really wanted to make sure people clicked on every post I’d title them “Why Bicep Curls Increase Your Testosterone Levels 818%.” for the guys or “Henry Cavill Talks About His Feelings” for the ladies.
Nevertheless, the articles below are some of my favorites from this past year. Don’t judge them by their lame titles….;o)
Sometimes we’re not assessing or looking at what we think we’re assessing and looking at. In this article I break down shoulder flexion and some common mistakes fitness pros make.
The term “shoulder impingement” is a garbage term any way you slice it. However, it’s still important to be able to differentiate between external and internal impingement.
If nothing else, it serves as a great conversation stimulator when you need it.
