CategoriesUncategorized

Glutes Are the New Biceps

Living in a pretty historical, cultural, and overall kick-ass city (Boston), Lisa and I like to spend our weekends walking around to the various neighborhoods to take in all the sights and sounds that they have to offer. Whether it’s heading to the North End to eat a quaint italian restaurant, walking through Boston Common and then down Newbury St. to look at all the shiny things we can’t afford, or just chilling in our own neighborhood – Coolidge Corner – we can always find something fun or interesting to do.

Another one of our favorite areas to frequent is the South End.

The South End is considered the “trendy” part of the city teaming with hip restaurants, cafes, shops, and boutiques. It’s ubiquitously fabulous in every shape, way, and form.

Even more fabulous than this commercial:  JAZZ HANDS!!!!!

Additionally, and not surprisingly, the South End is also known for its fashion sense. Now, fashion is not my forte. You’re reading a guy’s blog who’s idea of dressing up is a pair of jeans with a GI-Joe t-shirt.  Worse, I wear white after Labor Day.  Oh, the horror!!!!!

Whenever I’m in the South End with Lisa and we walk into some clothing store, she’ll inevitably go into fashionista mode and start conversing with the sales lady person.  Hem line this, v-neck that. Blibbidy blah, blibbidy bloo.

They might as well be speaking Klingon.

I usually just zone out and stand there like a zombie or go light my face on fire to help pass the time.

But recently something caught my attention.  Well, two things actually.

1.  At one store we were in, the sales lady person said something along the lines of “brown is the new black,” alluding that brown (and all it’s various shades) are now “in,” and that this season brown is all the rage.

I thought this was interesting, and something that will make a little more sense in a few seconds once I tie this into the actual purpose/title of this post.

2.  Even more intriguing to me was how much money people would spend for a pair of jeans and yet have no ass to show for it. It was amazing.

Men and women alike.  No asses.  Anywhere.

Maybe I’m missing something, but it doesn’t make much sense to me to buy a pair jeans that’s equivalent to a car payment and have no ass to show of it.

Sure I saw some flat stomachs on the ladies, and many of the guys walking around had biceps.  But no where to be seen was a nice, plump, round tush/bum/butt/ass/derriere/badonkadonk/whatever your term of choice.

Honestly, though, it isn’t even limited to that one instance or point in time.  Rarely (if ever) do I see a well-rounded backside.

I was in a 7 Eleven not too long ago getting my caffeine fix when I saw two bodybuilder type guys walk up from behind me to pay for their things at the cashier counter.  Both were really tan and had on skin tight shirts and for all intents and purposes were two really built dudes.

But neither of them had an ass.

Judge me as you will – yes, I looked at two guys’ backsides and noticed they didn’t have one.  Don’t kid yourself, you do it too!  We ALL judge others and give everyone the once over.  Guys and girls alike.

Guys look at other guys and judge whether or not they can take them in a fight.

Girls look at other girls and judge whether or not they can take them in a fight  (or if they’re an uppity skank).  This is especially true if two women are wearing the same outfit.

It’s a two-way street.

Either way, when I saw a 2×4 in place of where their ass should be, I knew the two guys in question were suffering from what I call Noassitis.  Get it?  No-ass-itis!!!

Note:  giving credit – I think Mike Boyle originally coined the term, but he may have called it something else.

Nevertheless, it’s a growing problem and it’s what spurned this post.

Much like brown is the new black in the fashion world, in the strength and conditioning world glutes are the new biceps.

Glutes are the new biceps!!!!!!!!!

Yeah baby!!!

I’d be remiss not to give credit to the Glute Master himself – Bret Contreras – as he’s been championing this sentiment for years now.

Thanks to him the glutes are getting MUCH more attention, but no where near the amount of attention they should be getting.

There are still plenty of people (men AND women) who spend a vast majority of their time and energy training a muscle the size of a tennis ball (bicep), yet ignoring the largest and most powerful muscle in the body (the glutes).

Of course, I’m not insinuating that one should ignore their biceps.  Trust me, I get it.  That’s just looney talk.  Most are going to train them no matter what I say, so there’s no point in wasting my breath.

All I’m suggesting is that a slight shift in training economy and priority is in order.

I’d argue that if you’re the type of person who places an emphasis on his or her glutes and includes more exercises into your repertoire that targets them, you’ll probably have decent sized arms anyways.

You’ll have biceps despite what you do.

As an example, look at Kellie Davis, model and co-author – along with Bret Contreras – of the upcoming book Strong Curves.

She glute bridges her ass off (or, more appropriately, on) and she still has shapely, “toned” arms that most women would kill for.

You think she’s performing tricep kickbacks and various bicep curl exercises to look like that?

Hell no!

Switching gears to those of us who pee standing up, and using myself as an example, I too have decent sized arms that most guys would like to have . I’m not saying this to brag, it’s just what I’ve been told.** Yet, despite the contrary, I don’t go out of my way to perform a lot of isolated bicep work.

Instead, the bulk of my upper body work consists of a healthy dose of row variations, chin-ups, and push-ups.  But I also place a premium on things like deadlifts, squats, glute bridges, Prowler pushes, kettlebell swings and various single leg exercises – all of which hammer my posterior chain (and more specifically, my glutes).

I can probably count on one hand the total number of times I’ve gone out of my way to perform a bicep curl in the past year.

Likewise, I generally don’t go out of my way to program any “isolated” bicep work for the bulk of my athletes and clients.  Sure, I’ll throw them a bone every now and then, but for the most part their training entails compound movements with an emphasis on their backside.

And, predictably, their biceps grow (or, in the case my female clients, they attain that “toned” look that’s so coveted).  Go figure!

Again, this isn’t to suggest that I feel blasting the biceps isn’t warranted or that I never do it.  I do.  All I’m saying is that for most people, most of the time, they’d be much better off nixing the curls in favor of curing their Noassitis.

It’s not hard to walk into a gym and notice someone with sculpted arms or pecs that could stop a mack truck. What’s rare is seeing an impressive set of glutes.  THAT’S what will separate you from the masses – and not coincidentally, make those designer jeans fit like a glove.

On that note, below are some instructional videos that will hopefully get the ball rolling and point people in the right direction.  Train your glutes people!!!

Hip Thrust Instructional Video – Bret Contreras

NOTE:  Also, I’d highly suggest reading THIS post by Kellie Davis on proper range of motion while performing hip thrusts/bridges.

How To Set Up To Deadlift Properly

Box Squat vs. Squat TO Box

Get-Up and Swing Tutorial

* = Okay, I lied.  I’m completely bragging.

CategoriesUncategorized

Exercises You Should Be Doing: Low Cable Lift

People love their core exercises (and for some reason Honey Boo Boo, but I’ll save that train wreck for another time). No matter who you are or how long you’ve been an avid gym junkie, most will inevitably reach a point where they’ll seek out the latest and greatest exercise that targets the mid-section.

There’s certainly no shortage of people trying to fill the gap. If you don’t believe me, just stay up past midnight and watch all those cheesy infomercials on television. People are crunching, twisting, turning, and contorting their bodies into all sorts of positions in an effort to reach Adonis status and to be able to walk down the beach proudly. Or maybe it’s just to be able squeeze into their “skinny” jeans.

Either way, it can be done all for only three monthly payments of $19.99!

Obviously my tone is a bit tongue-in-cheek as I feel most (actually, all) of those silly gadgets are a waste of money.  Then again, this is coming from a guy who’s bought every special edition of Star Wars from VHS to Blu-Ray and has easily contributed a small fortune to George Lucas’s mortgage payment.

So take that for what it’s worth.

That notwithstanding, even I wasn’t impervious to getting suckered and buying into the hype at one point in my life.  Back in the day, I did buy a Jason Sehorn (Remember that guy? Of New York Giants fame?) Dynamic Workout System…..SWISS ball and all.

Don’t judge me!  I was an impressionable 20 something year old kid, and well, just look at him…….

Sehorn was (and probably still is) one “abby” son-of-a-bitch! And he managed to marry Angie Harmon, soooooo, he’s pretty much a baller.

Okay, so what’s all of this have to do with today’s exercise you should be doing?

Well for starters, 99.99% of those thingamabobbers you see on tv don’t necessarily train the “core” in a way its actually designed to be trained.

If you’re a geek and you read the likes of Dr. Stuart McGill, Dr. Craig Liebenson, or several other people who are way smarter than all of us combined (even Skynet!), you’ll know that repetitive flexion (and rotation) can be problematic for a lot people out there who don’t move well and aren’t physically prepared for it.

I don’t want to get into a “is flexion bad/all of our spines are going to spontaneously explode” debate here. I like to think I’m a middle of the road kind of guy and don’t like to pigeon hole myself into one corner with any modality or train of thought.

But, when it comes to core training, I lean much more towards the camp that prefers to train people in a anti-flexion/extension/rotation as well as rotary stability fashion.

I think it was Mike Robertson who I first heard this from and it’s always sticked with me:  if our abs were just meant for flexion (which is how most people tend to train them performing countless repetitions of sit-ups and crunches), we’d call them hamstrings.

If you look at the actual anatomy of our midsection, you’ll invariably notice that it looks much more like an inter-connected “webbing,” with varying muscle fiber orientation, designed to prevent (unwanted) motion.

While I understand that this is an overly simplistic explanation, and that flexion (especially un-loaded) IS okay and won’t cause the world to end, my own personal opinion is that most people don’t need to go out of their way to add MORE flexion into their daily movement diet.

To that end, here’s today’s exercise you should be doing.

Low Cable Lift

Who Did I Steal It From: Eric Cressey discussed a similar movement using a TRX Rip Trainer not too long ago, so in a way I snaked it from him.

What Does It Do:   I LOVE the Rip Trainer version, but since many people may not have access to that particular piece of equipment, I figured out a way to easily incorporate this exercise in a commercial gym setting.

As alluded to above, this is an exercise that focuses more on PREVENTING unwanted motion, and really forcing people to lock their ribcage in and stay as stable as possible.

Again, just to be clear:  this doesn’t mean that I am adamantly opposed to using exercises that promote extension, flexion, or rotation. Want to know what I AM adamantly opposed to?  Justin Bieber!

I just feel that many trainees aren’t able to get into those positions in a safe manner and are better served sticking with exercises like the one described here which forces them to learn how to stabilize.

Specifically, what we’re trying to accomplish with this exercise is anti-extension, as well as anti-rotation.

Key Coaching Cues:  Setting up with a low cable systme, grab a rope (like the one people use to perform tricep pressdowns) and make sure that you maintain tension in it the entire time (don’t let it go slack).  Step to the side a step or two so that the cable isn’t rubbing up against your arm.

Assuming an “athletic” position and while bracing your abs, slowly lift the cable up above your head in a controlled fashion making sure not to allow your rib cage to flair out and your lower back to hyperextend.  As you lift above your head, the goal is to stay as upright and still as possible – preventing the weight from extending you back and rotating you to one side.

Trust me, it’s harder than it looks.

Perform 6-8 reps with the cable on one side, and then switch and perform the same number on the other.

In addition, for those who need more upper trap work, you have the option of including a shrug at the top of the movement (which I demonstrate in the latter portion of the video).

And that’s it! Try it out today and let me know what you think!

NOTE: Yes, for those wondering, that is country music playing in the background.  And yes, I appropriately set my face on fire once I was done filming the video.

 

CategoriesUncategorized

Every Choice Counts

Today’s post comes to you from personal trainer, Michael Anderson*. I first met Mike a little over a year ago when, after exchanging a number of emails back and forth, he reached out and invited me to train at the gym where he works which happened to be in the same neighborhood where I had just moved.  

So, in a way, he was stalking me…..;o) 

Okay, not really. But in the year or so since, he and I have developed a friendship and he’s definitely someone whom I feel “gets it.”  He loves to help people, is constantly learning and trying to make himself better, and he loves to lift heavy stuff.  

He’s good people in my book.  In this post he delves into what choices we make and how they dictate our results.

Enjoy!

As a personal trainer almost every client I see is trying to make a change in his or her life. Whether that change is more exercise, nutritional changes or how to incorporate more Jay-Z lyrics into their daily life, everybody has changes to make.

Dealing with these changes is a tricky issue. After all, in a commercial gym setting I’m dealing with adults with careers and families. It’s not always as easy as saying “get over it and do it”, unfortunately.

One approach that I like to take with my clients is an idea I got from Jim Wendler. I want my clients to “win every play”.  You make a ton of decisions over the course of the day, just like there are a ton of plays within a football game. If you focus on winning every play instead of the game, the end result will be a victory. If you focus on making every choice a good choice over the course of the day, you’ll end up with a pretty good day.

With that being said, if you focus on having more good days than bad days, you’ll have a good week. More good weeks than bad weeks, and you’ll have a good month. Can you smell what I’m cooking here?

Your choices start first thing in the morning. The first choice you’re faced with is if you should wake up on time or hit snooze for another 25 minutes. That right there sets up the tone for the rest of your day.

If you sleep later than you’re supposed to, you won’t have time to make your breakfast. That means you’re either going to skip it or get some crappy breakfast sandwich at Dunk’s or Starbucks.  This sets you up to continue making poor choices throughout the day.

You’d be more likely to eat pizza for lunch, skip the gym and go to happy hour after work where you will probably get drunk and cheat on your significant other your co-worker. Don’t be that person!

If you woke up on time, though, you would have time to make your bacon and eggs breakfast. You’d get to work early and your boss would notice.

They would take you out for lunch and offer you a promotion. Then you’d go to the gym, deadlift 500 pounds and go home where your significant other would be waiting with a grass-fed sirloin, The Shawshank Redemption on TV, and some naked-time. Boom goes the dynamite!

Don’t get caught up in how “good” your day was (in terms of nutrition and exercise), just consider how good each play is.

Those of us who aren’t elite athletes or celebrities have real lives and real problems. No matter how good your intentions are things are going to come up. You will have to go to a business lunch sometimes; if your breakfast and dinner are on point then you can get away with one “not great” meal.

Your significant other may want a date night when you had a workout planned; if you made sure all your other workouts were on point then you can miss one without any real consequences (just don’t make it a habit).

To sum it up, I want you all to remember that each decision you make throughout the day counts. Whatever your best option is, choose it. It may not always be the best choice in the world, but it’s the best choice you can make at the time. If you get stuck going to the business lunch, make sure that whatever you order off of that menu is the best choice possible. Don’t say “screw it, I’m going to have the pasta with alfredo sauce” just because you can’t eat your normal lunchtime meal.  On the contrary, if you do make a bad decision, remember that it doesn’t ruin your whole day or week. Make sure your next choice is the right one.

Have a great day and go lift something heavy!

Author Bio:  Mike is a Boston area personal trainer and currently interning with Boston University Strength and Conditioning. Mike is also finishing his degree in Exercise and Health Science at the University of Massachusetts Boston. He loves bacon, beer and his 7 year old pit bull Lexi. You can reach him with any questions, comments or notes of affection at [email protected]. You can also visit his website:  http://commercialgymtrainer.blogspot.com/

* Anderson =  For full effect you need to say Anderson in a slow, drawn out tone, like “Mr. Annnnderson.”  You know, like Agent Smith in The Matrix when he walks up to Neo.

 

CategoriesUncategorized

Stuff to Read While You’re Pretending to Work: 9/11/12

I don’t like to be that guy who makes excuses, but there are some legit reasons why I wasn’t able to post a blog yesterday (and for that matter, why my blogging frequency may subside a bit within the next few weeks).

On top of my normal writing demands and some smallish projects I have marinating on the side (how’s that for a teaser?), I also have to start collecting my thoughts on my presentation for the Cressey Performance seminar next month, and I was also asked if I’d be interested in participating in MovementLectures.com, which is a fantastic site run by Laree Draper featuring some pretty big names in the industry like Gray Cook, Charlie Weingroff, Alwyn Cosgrove, Dan John, Mike Boyle, to name a few.

To throw my name into the mix alongside those peeps is kind of a big deal for me, and speaking candidly, makes me want to reach for a brown paper bag and start to hyperventilate into it.

What’s more, in the next couple of weeks many of our pro-baseball guys will be making their way back to the facility to kickoff their off-season training (six have already showed up), and to say that things will be getting busy would be an understatement.

In short, I have all sorts of fun activities in the pipeline, but trying to find ample room to squeeze them in is what’s at the heard of the matter.

If only I had a bunk bed!

Note:  My apologies for those who don’t get the movie reference there. If that’s the case, this may help:

 Gender Differences in Fat Metabolism – Mark Sisson

My girlfriend is obsessed with three things:  Channing Tatum, Ryan Gosling, and Mark’s Daily Apple.

She sent this article my way the other day after it herself with the title “I really love this post.”

So of course I read it, and immediately could see why she liked it so much.  Here’s a direct quote from the post which I feel NAILS IT:

Women – don’t be concerned about a little (or more than a little) subcutaneous body fat, especially on your lower body. If you’ve been trying in vain to lose that stubborn jiggle on your thigh, consider that maybe, just maybe it’s there for a reason. Even if you’re not interested in having a child, it’s likely that the presence of lower body fat indicates good health. You don’t have to get pregnant, but the ability to do so is probably a marker of good health, and the research outlined above suggests that classically feminine patterns of fat deposition are healthier than classically male patterns.

Now, as far as that whole Channing Tatum thing is concerned, I don’t see what all the fuss is about. I mean, sure, he can dance like no ones business, has the sultry gaze that could melt anyone’s knees, has abs that could stop bullets, and his lips look as soft as 800 count bed sheets, but…..I can’t, I can’t stop. He’s so.  He’s so…..

Dreamy. GODDAMMIT he’s an attractive man!

Carb Back-Loading Step 1: Breakfast – John Kiefer

As a diehard breakfast fan, I thought I’d never say this, but:  I’m currently no longer eating it.

Well, all I’m really doing is pushing it off till later in the day, but that’s neither here nor there.

Fellow CP coach, Greg Robins, turned me onto some of John Kiefer’s work, and I have to say, it makes a lot of sense.

This article discusses why breakfast – despite what we’ve told since we were kids – may in fact be the most OVERrated meal of the day.

Interesting stuff.

Dude, So and So Got SO Jacked For That Movie: Tom Hardy – Jamie Lewis

Be forewarned:  this site is definitely NSFW!!!!!!! So, if you’re easily offended by potty mouth language and/or graphic images, or you work in a place where you’re surrounded by grandmothers knitting blankets, you might want to wait until you’re in the comfort of your own home to read this post.

That said, it’s freakin awesome!11!1!

For those who don’t know who Tom Hardy is:  he played the character Bane in the latest Batman movie, and he’s also the guy with traps the size of Kansas in the movie Warrior.

As is the case every time an actor transforms his body for a role (Hugh Jackman in Wolverine, Will Smith in I am Legend, Gerard Butler in 300), people want to know how they do it! How are these “normal” people seemingly able to mold their bodies into what mounts to real life superheros?

Well, this post tells you how.

 

CategoriesUncategorized

Science For Smart People

In the strength and conditioning world, you generally have two camps:  those who base everything they do – from exercise selection, what order they place said exercises in, # of set/reps they prescribe, even rest periods – off of what some scientist or researcher has to say on the matter.

I can respect that.  Truly, I can.  I’d be remiss if I didn’t acknowledge that much of what we’ve seen in the past 25+ years in the realm of (enhanced) performance training is the direct result of some very smart people doing a lot of painstaking research.

But I’d also be delinquent if I didn’t note that what’s seen in a lab – where most everything is conveniently controlled – isn’t necessarily what you’d see in the weight room where everything isn’t so neat and orderly.

In short:  results in a controlled environment don’t necessarily equate to the same results out in the real world where projectile vomit comes into play.

Which takes us to the other side of the camp, where those who like to take more of an “in the trenches” approach reside.

These are the people who tend to throw research by the wayside and will just haphazardly do whatever it takes to get the job done, often taking the mentality that “no pencil neck geek who wears glasses, has never lifted a weight in his or her life, and watches Jeopardy “for fun” is going to tell me how to train my athletes!!”

This, too, is flawed (and not surprisingly, often leads to a lot of games lost due to injury).

I like to think that I’m more of a middle ground kind of guy. As much as I absolutely abhor reading and dissecting research (babies are made from rainbows and Chuck Norris’ beard, right?), I understand that it’s an important component to better understanding the human body and how that parlays into writing safe and effective programs.

NOTE:  thankfully, guys like Bret Contreras and Chris Beardsley do most of the research for me!

And guys like Mark Young provide insight on how to actually interpret research.

As well, the weight room can serve as my own “lab” so-to-speak.  I don’t always need some random study to tell me that something works.

“See that barbell on the floor?”  Lift it.  Repeatedly.”

Voila – we now have a badass in the making.

Anyhoo, jumping into the nutritional world, the dichotomy between research and nonsense gets a little murkier.

The mass media certainly doesn’t help matters, what with peeps who should know better, but unfortunately are more concerned with television ratings than giving people sound advice – yes I’m talking to you, Dr. Oz – opening their mouths.

Like this gem, where he told everyone that raspberry ketones are a fat loss miracle (amongst other monstrosities).

Compound this example with the latest “research” (please note quotations, because I could find better research in a cow’s anus) of egg consumption being compared to cigarettes at increasing one’s chances of heart disease, and it’s not hard to understand why many health professionals – myself included – can’t help but bang our heads against a wall.

“Science” isn’t always science.  Or, at least what’s pawned off as science by some researchers (and then regurgitated by eager reporters looking for a quick story) isn’t always truthful or remotely correct. Not by a long shot.

Of course if you’re like me, research can be confusing if not downright impossible to read, and being able to analyze it is akin to long division, or figuring out why it is people actually care about what the Kardashian’s are doing.

Bringing this to a nice – albeit brief – conclusion, what follows is a video by Tom Naughton which does a fantastic job of explaining the faux pas that is “science” and “research.”  Especially as it relates to the mass media.

I thought it was fantastic, and I think you will too. It’s super entertaining and he does a wonderful job shedding light on some of the shady happenings behind the scenes.

Definitely worth the 4o+ minutes if you have it.

CategoriesUncategorized

Ready to Kickass In the Gym?

I’m back! Yesterday was Labor Day, and for those who don’t live in the US, it’s basically a made up holiday that marks the un-official end to summer (and for the fashion police out there, the end of wearing anything white**).

More importantly, for us Americans, Labor Day serves another, more meaningful purpose.  And that’s to not go into work, baby!

While I was lame and did head to the facility to coach for a few hours yesterday, I was able to snake out a bit early and spend some of the day chillaxing.

I hope many of you reading were able to do the same.

As it so happens, this marks the time of year when many of our high school and college athletes head back to school and our pro (baseball) guys start trickling in as their respective seasons come to an end.

Starting within the next week or two, many of our minor league baseball players will arrive for their 0ff-season training with the Major League guys following suit not too long after that (depending on how the playoff picture develops).

Suffice it to say it’s a fun time of year for us at the facility because we get to touch base with all the guys who have been training with us for the past few off-seasons; as well as welcome a whole host of new players into the CP family.

To celebrate his favorite time of year (and mine for that matter, outside of my Birthday, or any day I don’t have to do laundry), Eric Cressey has placed his renowned flagship product, Show and Go: High Performance Training to Look, Feel, and Move Better, on sale this week at $50 off the regular price.

Now, rather than play the “hey you should buy this because you’ll increase your general level of awesome” card, I thought I’d provide a few quick insights as to why I feel this is a worthwhile product to consider.

1.  Simply Stated:  It Works

I’ve seen with my own eyes the number of staff, interns, and various CP clients who have followed this program and have seen impressive results.

Too, I’ve witnessed countless emails, stories, and testimonials from people all over the world detailing their accounts of smashing deadlift PRs, obliterating their bench press numbers, dominating their competition on the field, finally living pain free, and jumping buildings in a single bound.

People from all walks of life are kicking ass and taking names on this program, and it’s high time you join the party.

2.  No Stone Left Unturned

You’d be hard pressed to find a more comprehensive program that includes everything from soft tissue quality and mobility work, to strength training, movement quality, and metabolic conditioning than Show and Go.

About the only thing it doesn’t include is a bottle of wine, nunchucks, and batteries.

 

3. Simplicity

Don’t mistaken this to mean that the program itself is easy – that couldn’t be further from the truth!

As with any program, you get out of it what you put into it.

Nonetheless, this program will undoubtedly kick your ass.

Many people are under the assumption that you need a program which uses some advanced algorithm or an eclectic mix of some secret old-school Russian periodization scheme and unicorn tears to get results.

That’s a bit of an extreme example, I know.  But the fact is:  if people would just master the basics and do them CONSISTENTLY, they’d probably see marked improvements in their performance, movement quality, and physique!

Show and Go doesn’t use any smoke and mirrors, fancy pants terminology, or fluff to get the job done.  Quoting Eric himself,  “I coach a ton of people from all walks of life, meaning that this program is based on theories that have been proven “in the trenches.”

And for what it’s worth: in a lot of ways, from a programming standpoint, this is about as close as one can get to training at Cressey Performance without actually stepping foot in the facility.

4. Versatility

One point to consider – and something that can’t be understated – is that you do not need to be an elite athlete to give it a shot!

Eric has had everyone from competitive athletes (professional and recreational), to fitness enthusiasts, to beginners use the program and do VERY well with it.

5.  Convenience.

Sure, you can pay your local personal trainer upwards of $70- $100 per session to take you through some run-of-the-mill, mundane training session, but that’s going to add up after a while.  What’s more, there’s no telling you’ll get the results you want.

With Show and Go, you can follow a program that’s been proven to work time and time again.

Adding to the pot, you’ll also have access to one of the more extensive exercise video databases created for any online program – so you’ll actually SEE how all the movements are supposed to be performed.

If a picture’s worth a thousand words – what’s a video worth?

Anyways, that’s just the tip of the iceberg.  There are a plethora of other reasons to give Show and Go a go (<—- HA, see what I just did there?), but talking about isn’t going to do anyone any favors.  Take action, and see for yourself!

—–> Click Here (That Tickles) <—–

** For the Record:  there’s no excuse, EVER, to wear stone washed jeans. Unless your name is Bon Jovi. Then it’s cool.  But other than that.  Stop it.

 

CategoriesUncategorized

6 Keys to a Successful (Fitness) Blog: The Stuff I Didn’t Get To Yesterday

Yesterday I spent a little time marinating around the topic of fitness blogging, and discussed a handful of characteristics (or tips) I felt would help anyone interested in starting their own blog.

To recap:

  • Serving as the umbrella over this whole conversation is the notion of experience. I feel it’s important to have a few years of experience under your belt actually training people – and getting good at what you do – before you start writing about it and “disguising” yourself as an expert.
  • It’s a bit old school, I know (especially considering the digital age we currently live in).  But there’s something to be said about practicing what you preach.  Sadly, there are many (MANY) fitness professionals out there who don’t even train people, yet because they’re a prolific writer (and good for them if they are), are seen as an expert.
  • This isn’t to say, of course, that one can’t start a blog just for the hell of it to help educate friends or family members (and to gain valuable writing experience), but in general, it helps to gain real life experience.

With the “ranty” stuff out of the way……..

  • Just start.  Quit procrastinating and talking about stating a blog and DO IT!

 

  • Set a schedule and be consistent with it. You know how when your girlfriend gets mad at you for not taking out the trash when you’re supposed to, and then she gets all pissed and you don’t get any action for like three days?  Well, not sticking with a consistent blogging schedule is roughly the same thing.  Except not really.  You get the idea, though.
  • Content is king. People recognize s*** when they see it.  You can use all the snazzy graphics, fonts, bells, and whistles you want, if you don’t write good content, people won’t want to read what you have to say. Period.

In case you missed it, you can go HERE and read in more detail what I had to say.

Full disclosure:  I should have known better than to dedicated two full days to blogging specific content.  Yesterday’s post wasn’t as popular or “shared” as much as I had hoped, which makes sense given that there’s only a small percentage of people who read this blog who actually blog themselves.

Nevertheless, I need to finish what I started, but I’ll try to keep this one as succinct as possible.

 4. Be Patient

When I first started blogging 30 unique views/vistors was considered a good day.  If I somehow hit 50, I was immediately outside doing cartwheels and kissing babies.

Building a successful blog that garners a decent amount of traffic (and if you’re lucky, results in some additional side income) takes a while.  Usually years.

The cold hard truth is that you’re NOT going to become an overnight blogging sensation.  Despite what many will have you think, you’re not going to have thousands of people flock to read your latest post fledgling on every word and exclamation point you write.

I don’t think I reached 1,000 unique views until 2009 (three years after I initially started blogging). Today, my more popular posts hover around 2000-2500 visitors and my Alexa.com ranking (a free web based analytics ranking site) is 307,303, which ain’t too shabby considering anything under a million is considered respectable.

I’m not saying this to brag. Rather, I’m just saying that it takes a looooong freaking time to build a popular blog.  Unless you’re an analytics Terminator like Jon Goodman.  That guy knows how to do it, and do it right!  He’s built the PTDC into a very successful, very popular site in less than two years.

Now, this isn’t to say that there aren’t ways to do so faster – you’re not handcuffed to Mediocreville forever.

Admittedly, I was a little behind the curve back in the day and didn’t understand the power of social media, but there are some tried and true ways to help increase traffic:

– It bears repeating……..write good content.  If you’re stuff is good, people will find you.

– Write for free.  Offer to write free posts or articles for other sites to help get your name out there.  Their “payment” to you is a link back to your site.

– Write guest posts.  This is probably my first choice as it serves a purpose for both parties.  1.  You get your name out there.  2.  The other guys (whom you’re writing for) don’t have to write a post that given day.  It’s a win-win.

That said, there’s a right way and wrong way to approach the whole guest blogging thing.

What not to do:  Hi, my name is Douchy McDouchyington and I want to write for your site.

I get requests like this ALL….THE….TIME, and I can tell you that those types of emails go straight to my trash folder.

Cold emailing someone out of the blue and asking them for a pretty big favor – when they don’t know you from a hole in the wall – is a ballsy thing to do.

What to do:  Try something like this.

Hi, my name is “Eva Mendes” and I’m a huge fan of your work.  I always love your stuff on T-Nation, and I make it a point to check out your blog on a daily basis. I work as a trainer in “x town or city” and I’m trying to reach out to those people whom I look up to and respect just to say hi and to see if there’s anything I can do to help them out.

And, if I might add, you’re exceptionally brilliant, witty, and good looking.

Okay, that last part isn’t necessary, but something like this is bound to get you on one’s “good side” more so than the first example. Building some semblance of rapport at the beginning is just common sense and will go a longs ways in reducing one’s bullshit meter exponentially.

Speaking firsthand, eventually if he or she offers to write a guest post, I’m usually more than happy to help out assuming what they have in mind is a good fit.

5. Be Yourself

I think a lot of what makes my site so “successful” is because I’m not scared to be me.  I think it’s safe to say that how I write is how I am in person.  I’m not afraid to use a little self-deprecating humor, talk about my cat, and then turn right around and discuss the intricacies of the deadlift.

In his book Writing for Fitness, Rob Fitzgerald  mentioned how some people are internet tough guys, some are nerdtastic and want to quote research, and others play the motivational coach card.

The key, though, is just to be yourself.  Don’t be someone you’re not.

By that same token, have a little fun and don’t take yourself so seriously all the time. Poop!

 6. Interact With Your Readers!

What’s the point of writing if you never interact with your readers!?!?  I always try to respond to all the comments I receive here on this blog (as well as those on Facebook and Twitter).  By doing so, I convey to my readers that I actually care what they have to say (and I do!) and that I value their support.

If you’re going to build the brand of “YOU,” it only makes sense to recognize those who go out of their way to not only comment, but share your work as well.

Shunning or ignoring them is the last thing you should be doing.

And there you have it.  Six keys to building a successful fitness blog.  Were they earth shattering secrets?  No. But I do feel they’ll point people in the right direction.

Have any of your own insights?  Feel free to share them below!

CategoriesUncategorized

Registration Open for the 1st Annual Cressey Performance Fall Seminar

Do me a favor and mark Sunday, October 28th on your calendar. Write “MUST GO TO THIS” with a bright neon colored highlighter if you have to. Better yet, use glitter paint.

Why?

No, it’s not opening weekend of Michael Buble’s new concert tour or the release date of the next chapter in the 50 Shades of Grey hooplah (ladies). And no, it’s not the same weekend as the Victoria Secret wet t-shirt contest or the next Star Wars convention (guys).

As cool as all of those things are (with the exception of the first two), what’s actually going down that weekend is much, much more more awesomer (yes, I just used incorrect grammar). That weekend marks the first of what we hope will be an annual Cressey Performance Fall Seminar.

This event will showcase both the brand new Cressey Performance, as well as the great staff that helped build it, and our outstanding sponsor, New Balance.  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:

Understanding and Managing Congenital Laxity

Presented by Eric Cressey

In this era of semi-private training, boot camps, and group exercise, it’s not uncommon for coaches and trainers to try to train all athletes and clients the same. This can quickly lead to injury in a population with significant congenital laxity.  In this presentation, Eric will teach you how to assess for laxity and safely train with it to improve how people feel and move.

The Food Freakshow: What Will You Be Eating in the 21st Century?

Presented by Brian St. Pierre

Burgers grown from dinosaur DNA?  Tomatoes carrying a delicious basil lemon gene?  Red meat with the fatty acid profile of an avocado?  Science is starting to change the way we look at food.  And in the coming years our food will be very, very different.  Want to know what you’ll be eating?  What your kids will be eating?  What your grandkids will be eating?  Let Brian untangle the mystery.  In this talk he’ll discuss what’s on the horizon for those of us who like to eat, and like to eat healthy.  Join him for a fascinating exploration of the future of food – and for useable, practical strategies you can put into action immediately.

“Out with the Old” – A new model for preventing injury and improving performance in the throwing athlete.


Presented by Eric Schoenberg

The system is broken!  Injury rates at all levels of baseball are alarming.  Despite improvements in research, technology, and sports medicine principles, the numbers continue to rise.  Each year, teams work tirelessly and spend millions to recruit, draft, and sign the best talent from all over the world.  However, only a small percentage of that money is invested to keep these athletes healthy and allow them to showcase their talent on the field.  This presentation will help to debunk some common myths, identify disturbing problems, and provide solutions to help keep athletes on the field and out of the training room.

How “Strong” Does An Athlete Need To Be?

Presented by Gregory Robins

In this presentation, Greg will discuss how various strength qualities contribute to an athlete’s power potential. Each sport requires a slightly different blend of these strength qualities to provide for high-level performance.  Learn which qualities athletes need to improve and how to get the job done.

Current Trends in Manual and Manipulative Therapy

Presented by Nathaniel Tiplady

Nate will present a review of Active Release Technique, Graston Technique, Fascial Manipulation, and joint manipulation.  He’ll cover what we know, what we don’t know, and present his thoughts and experiences on the best methods to get people pain-free.

Program Design Considerations for the Young Athlete

Presented by Chris Howard

In this presentation, Chris will discuss important considerations one must take into account when designing and implementing programs for young athletes.  Topics to be covered are exercise selection and progression, creation of a fun training environment, and the role of the strength coach in educating young athletes.  He will stress the fact that young athletes can be trained similarly to adults, but that there are distinctions that need to be made.

How to Get “Fight Club” Abs Deep Squats: Are They Worth It?

Presented by Tony Gentilcore

In this presentation, Tony will highlight research on the squat under various conditions and discuss population-specific considerations one must take into account when programming squat variations.  He’ll discuss improving the squat pattern, as well as exercise recommendations for those who should avoid squatting altogether in their programs.

Location: 

Cressey Performance,
577 Main St.
Suite 310
Hudson, MA 01749

Cost:

Regular – $99 early-bird (before September 30), $129 regular, $149 day of the event
Student (must present current student ID at door) – $79 early-bird (before September 30), $99 regular, $129 day of the event

Date/Time: 

Sunday, October 28, 2012
Registration 8:30AM
Seminar 9AM-5:30PM

Continuing Education:

NSCA CEU pending (seven contact hours)

Hotel Information:

You’ll receive hotel information in a PDF information packet following registration.

Click Here to Sign-up (Regular)

or

Click Here to Sign-up (Students)

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 in less than two weeks, so don’t delay on signing up!

If you have additional questions, please direct them to [email protected]. Looking forward to seeing you there!

CategoriesUncategorized

Cressey Performance Facility Tour

This past Saturday we celebrated the grand opening of our brand spankin new facility. As you’ll see from the video below, we’ve grown throughout the years.  What started as a rinky dink 2200 sq. foot space in the summer 0f 2007, has grown to a current 15,000+ sq. foot mecca of awesome.

The most surreal part? Our new lobby/greeting area is larger than the ENTIRE footprint of the original CP. If you can imagine, at one point, Eric, Pete, and myself shared an office.

Nonetheless, I just wanted to thank everyone who showed up this past weekend to offer their support and to help inaugurate the new space. While many of our athletes, parents of athletes, clients, and ex-interns showed up to get their lift on, there were also a fair amount of fitness friends and colleagues who made a cameo appearance as well including John Romaniello, Sean Hyson, Ben Bruno, Jen Sinkler, David Dellanave, Neghar Fonooni, Alli McKee, and Dick Talens to name a few.

In fact, we all got a pretty epic training session in at the end of the day complete with BBQ. Just to give you an idea of some of the shenanigans that went down here’s Roman and Bruno doing their best Ace and Gary impersonation teaming up on a set of Jefferson deadlifts.

Okay enough of the shenanigans.  Here’s the video. SHA-ZAM!

NOTE: Credit to myself for the Steven Spielberg’esque camera work!  Man, I’m good.

Thanks again to everyone for all their help and support.

CategoriesUncategorized

Moving Day at Cressey Performance

Yesterday was spent moving Cressey Performance from one space to another located roughly 100 yards at the other end of the building.  Surprisingly, we got A LOT more done than initially expected and all that’s left is putting down the new turf and then some aesthetic touch ups here and there (which may or may not include a massive shirtless mural blasted on one of our walls of me taking the bull by the horns, ala Ben Stiller from Dodgeball).

For those who need a visual reference – take a gander up and to the left.

Pretty sweet, right?

All kidding aside, I just wanted to say THANK YOU to everyone who helped out yesterday (and today) for busting their asses start to finish without ever once being asked to do so.  It’s times like this where we feel so blessed and honored to have such awesome clients, colleagues, and friends willing go out of their way to lend a helping hand.

As you might expect, my hands are pretty full today, but I wanted to share a funny video that CP coach, Greg Robins, filmed from yesterday’s chaos starring Eric Cressey’s old desk.

The new Cressey Performance opens up tomorrow (August 25th) at 9 AM.  Yeah buddy!!!!!!!

From the sounds of it, there’s going to be quite the showing of fitness peeps making a cameo appearance: John Romaniello, Sean Hyson, Jen Sinkler, Neghar Fonooni, Alli McKee, Roger Lawson, and Ben Bruno to name a few.

I’m still waiting to see if Alicia Keys got the invitation.

Video tour of the new facility will be posted on Monday!