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Gym Personal Trainer
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Full-Length Workout Videos
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Stuff to Read While You’re Stuck at Home Not Wearing Pants: 7/10/20
THE WEEKLY BRIEF UPDATE
I got nuthin.
I mean, I had to cancel my teeth cleaning appointment today.
That’s exciting.
Oh, hey, have you checked out my new CORE @ Home platform yet?
It’s designed so that I can deliver workouts you can perform at home – pants optional – using minimal equipment.
You have two options:
1. Subscribe for FREE and receive one workout per week.
2. Subscribe for $29.00 and receive three workouts per week (in addition to special bonus content).
My hope is that it helps take the thinking out of things and keeps people more accountable to workout more consistently despite not having access to their normal gym.
For more information go HERE.
SOCIAL MEDIA SHENANIGANS
What get results: Consistently being consistent.
What Doesn’t Get Results: Following an 8 to 12 to whatever week program and then when finished being like “huh, guess I’m done” and then wondering, weeks later, why you’re not getting results or they never seem to stick.
— Tony Gentilcore (@tonygentilcore1) July 10, 2020
STUFF TO READ WHILE YOU’RE AT HOME NOT WEARING PANTS
Examine Personalized – Examine.com
This may seem surprising, but I hate reading research. It’s important of course, and I try my best to stay on top of current trends and to balance the teeter-totter between being evidence-based and respecting the power of anecdotal experience.
But yeah, I’m more likely to sit down and read Elvish poetry before reading a full-length research study.
This is why I am SO pumped to share with you Examine.com’s Personalized.
To be as succinct as possible: they scour the internet for pertinent research you’re interested in, they summarize it, it gets copy edited so that you don’t need a degree from Harvard to read it, and then it’s peer reviewed for accuracy.
They make it SUPER easy and it saves a TON of time.
Today is your last chance to take advantage of their initial LAUNCH pricing:
- Monthly: $9/mo
- Yearly: $75 (normally $90)
- Lifetime: $299 (normally $399)
Click HERE to get more information.
Complimentary Circuits: Effective Programming Made Simple – Kevin Mullins
As is the case always, Kevin provides a bevy of useful info in this article.
READ IT!
How to Overcome the 8 Biggest Diet Problems – Krista Scott-Dixon
Dieting or “locking in” sound nutritional habits always tends to be the elephant in the room for most people. For some it’s eating when bored, for others it’s a sweet tooth.
And for others it’s simply all just too confusing.
Krista helps to drown out the noise.
Stuff to Read While You’re Stuck At Home Not Wearing Pants: 6/19/20
THE WEEKLY BRIEF UPDATE
1. I’ll start with a brief #achillesgate2020 update.
I had my first post op with my surgeon earlier this week and, once the faint Cheetos smell dissipated after removing the bandaging I had on for two straight weeks, the doc said everything looked swell.
I was quite shocked at the lack of blood and gore:
Stitches were taken out, rubbing alcohol never felt so lovely, and I was put into a short cast that I’ll be wearing for the next two weeks.
The goal now is not to be an asshat and do anything stupid to risk stretching the Achilles.
I guess that means I won’t be participating in this year’s Hunger Games.
2. Check out my latest podcast appearance on Coach Gethin Radio:
3. Oh, hey, have you checked out my new CORE @ Home platform yet?
It’s designed so that I can deliver workouts you can perform at home – pants optional – using minimal equipment.
You have two options:
1. Subscribe for FREE and receive one workout per week.
2. Subscribe for $29.00 and receive three workouts per week (in addition to special bonus content).1
My hope is that it helps take the thinking out of things and keeps people more accountable to workout more consistently.
For more information go HERE.
SOCIAL MEDIA SHENANIGANS
Hitting the gym after a 3+ month “layoff” and then testing your 1RM on everything is akin to turning the ignition on your car on a sub-zero day and immediately revving it from 0-60.
Things may go fine, but the risk/reward is definitely skewed toward the former.
Be smart.
— Tony Gentilcore (@tonygentilcore1) June 18, 2020
STUFF TO READ WHILE YOU’RE AT HOME NOT WEARING PANTS
Motivation: Use the Motives That Move You, Right Now – Dr. Lisa Lewis
Motivations manifests from a variety of sources.
My wife’s, Dr. Lisa Lewis, latest article on Pez Cycling News digs deep(er) into what motivates people to do what they do and how you can stay more consistent with your health/wellness goals.
Adding Hybrid Personal Training to Your Business: An Interview With Pat Rigsby – StrengthPortal.com
If you’re a current gym owner (or aspiring to be one) Pat is the shit.
Listen to him.
The World’s Simplest Nutrition Approach – Tony Bonvechio
The K.I.S.S principle applies to pretty much everything.
Especially nutrition.
(and yes, eat the fucking apple).
CategoriesExercises You Should Be Doing Uncategorized
Exercises You Should Be Doing: Copenhagen Side Plank Shenanigans
Just to get the obvious question out of the way: I have ZERO idea why the Copenhagen Side Plank is called what it is. My educated guess is it’s not because it was popularized in Detroit.
In THIS article, though, via Carl Valle, he notes the origin of the exercise is a bit of a mystery, but that the Danes have most of the acclaim directed toward them because they’re the ones responsible for much of the most recent research on groin injuries in sport.
Fair enough.
Side Planks Are “Okay”
Regular plain ol’ side planks – you know, the ones you see Karen or Jim perform at your local gym – are fine. There’s indeed a myriad of efficacious uses for the exercise; especially for those dealing with chronic low back pain.
The world’s most renowned low back researcher, Dr. Stuart McGill, has belabored this point for the better part of the past two decades, most notably in his seminal books Low Back Disorders, Ultimate Back Fitness & Performance, and, for the TL;DR crowd, Back Mechanic.
In Short: The side plank provides a splendid opportunity to target the lateral obliques and quadratus lumborum in an ISOMETRIC fashion. Much of McGill’s research backs up the idea that isometric exercises to enhance muscular endurance are in favor over dynamic, more traditional strength & conditioning exercises in improving spinal stiffness and stability.
Too, because there are two sides of the body – left and right (SPOILER ALERT) – using the standard side plank to compare discrepancies between both sides is a powerful assessment tool.
If someone can smoke their left side, yet can barely perform ten seconds on their right without breaking form…
…it may provide some important information and a pertinent starting point in terms of rehab.
That said.
I’m not a fan of plank variations that go on and on and on and on.
I don’t have enough eye rolls to give for people who “brag” about their insane five-minute planks holds.
First off: No one gives two flying fucks about a five-minute plank hold. You may as well brag about your ability to perform a cartwheel, or, I don’t know, your proficiency in long division.
Seriously, no one cares.
Secondly, most people’s form turns into utter garbage after the 60 second mark and with it…
…all benefits of the exercise.
I much prefer to make plank variations more challenging than just tacking on time for the sake of more time.
Oh, Hello Copenhagen Side Plank(s)
NOTE: In addition to the link provided above, I’d also encourage you to check out THIS article from Nick Tumminello if you want to partake in a deeper dive in just how badass Copenhagen Side Planks are.
Just as a heads up, not only are they great for people with low back pain but they’re also fantastic for:
- Adductor strengthening (if you work with athletes, especially hockey & soccer players, this is key).
- Knee strengthening (I actually use Copenhagens a lot with clients attempting to work around knee pain. Much of this ties in with strengthening the adductors)
There’s a bevy of variations to consider here, but two of my go to’s are highlighted in the video above.
1. Copenhagen Side Plank w/ Leg Lift
There’s really nothing fancy here. As is the case with any plank variation, think: Abs on, glutes on. From there don’t just think about haphazardly lifting the bottom leg towards the top.
Do that.
But ALSO think about driving or pushing the knee of the top leg INTO the bench or table.
At the top SQUEEZE your knees together, hard.
And then CONTROL the lowering portion.
2. Copenhagen Side Plank w/ Low Leg Driver
Take all the cues from above and now bend the knee of the bottom leg 90 degrees and then move the same leg into hip flexion/extension; without allowing your pelvis to lower or dip.
Tip: if you want to keep yourself honest, place something like a glass of water or yoga block underneath the bottom leg. If at any point your leg knocks over “the thing,” you suck at life and should be ashamed of yourself.
Basically you’ve besmirched your family name.
150 points from Gryfindor.
Tip #2: Many articles advocate for trainees to place the ankle (of the top leg) on the table or bench, so that the legs are completely straight. I’m not a fan of this because it places a lot of unnecessary strain on the medial component of the knee out of the gate.
Notice in the video how my knee is supported by the table?
Start there.
You can progress to less “support” as you gain more proficiency with the exercise.
Categoriespersonal training Program Design Uncategorized
4 Maybe New to You Goblet Squat Variations
Alas, I will never be a fitness influencer.
First of all, the mere thought of even calling myself something like that invokes an immediate gag reflex. But more to the point I am not nearly creative enough to fall into that camp.
I mean, a true fitness influencer would have used any of the following titles to lure you in:
“187 Goblet Squat Variations That I Made Up on a Wednesday”
“The Keto Guide to Goblet Squats”
“4 Maybe New to You Goblet Squat Variations (You Can Perform With a Chainsaw)”
See?
I’m too boring to be an influencer.
4 (Maybe New to You) Goblet Squat Variations
All that said, I’m a firm believer that training doesn’t always have to be a circus show. Sure, it behooves us to add a little variety and pizzazz into the mix – I.e., chainsaws? blindfolds? unstable surface? chains? a black bear? – but for most people, most of the time, what yields the best results are sticking with exercises that:
- Are user friendly and easily reproducible.
- Don’t require a bevy of speciality equipment and/or signing a liability waiver to perform.
- Provide carryover other than garnering “likes” on social media.
I don’t know, maybe it’s because I’m a bit old school and am kinda-sorta set in my ways, but for me and my money, the best exercises are the ones that are monotonously boring.
To that end, since we’re all sequestered and training at home and likely doing all we can to NOT toss our faces into a brick wall from too much monotony, below are a handful of Goblet Squat variations – that, for the record, can be performed with either a kettlebell or dumbbell – I tend to default to with my own programming (and that of my clients/athletes).
1. Goblet Squat w/ Lowering
Let’s be honest: It’s a bicep curl. The “lowering” part is a bicep curl.
However, WHY I like adding in the bicep curl may surprise you.
It’s not for bigger arms.2
Rather, I like how it forces you to OWN the bottom position of the squat. I find a lot of trainees tend to “relax” in the hole and either end up losing their spine position or just “hang out” on their passive restraints (ligaments and tendons). With the lowering component the idea is that they have to remain ON throughout the motion.
There’s a bit more of a mind-body connection which I find is beneficial for many.
SIDE NOTE: As you can see, my 3-year old in the background is super impressed.
2. Goblet Squat w/ Pulse
I got this one from Dan John years ago and it’s a sneaky little fucker.
The limiting factor, of course. will be shoulder endurance so err on the side of conservative when selecting a load to use.
That said, the main benefit of this variation is targeting the anterior core. Similar to above, the idea is to OWN the hole and pressing the KB out in front of the body forces you to fire your core to a very high degree.
It also forces a bit of weight shift (back), which allows for a bit of “settling” into the squat to occur. Be PURPOSEFUL with pulse part; it shouldn’t be a quick jolt back and forth.
3. Squat w/ Overhead Press
I’m just going to come right out and say it: This one suuuuuuuuuuuucks.
I picked this one up from Dr. Quinn Henoch of Clinical Athlete a few years ago when listening to him present, and was slapped in the face with intrigue when he mentioned he liked this variation to help with grooving thoracic extension with his athletes.
Once I tried it the lightbulb went off.
Try it.
You’ll get it too.
4. Goblet Kickstand Squat
Also known as a “B-Stance” Squat, all we’re accomplishing here is getting more acquainted with asymmetry and using it to our advantage. I’ve written more on my stance with regards to asymmetry in the past and you can check it out HERE.
TLDR: Asymmetry is normal. You’re going to live.
I like this variation because:
- Everyone is a bit different – anthropometically speaking – and for many, experimenting with asymmetrical stances is a splendid way to help make the squat feel more comfortable.
- I also view this as “fake single leg training” in that we can overload one limb over the other while not taking balance out of the equation (which can be a limiting factor for some).
- Just because.
I’m awful at conclusions.
CategoriesUncategorized
Introducing CORE at Home: Workouts You Can Perform In Your Living Room
I’m excited to announce my new CORE @ Home platform.
I’ve spent the last several weeks working with my boy Alex from Copter Labs to develop a resource which will allow me to send weekly workouts to your living room.
It’s Free(ish)
Many of us have been forced to workout from home the last several weeks and depending on who are are, how inventive you are, and what kind of access to equipment you have the experience can range from “hey this isn’t so bad” to “OMG I’d rather jump into a shark’s mouth.”
For some it’s been an opportunity to tap into their inner McGyver and conjure up some unique and interesting exercise routines.
However, for others (and I suspect the bulk of people fall into this camp), it’s been an opportunity to want to toss your face into a brick wall. I mean, there’s only so many things you can perform with a few bands, a smattering of kettlebells, a rubber ducky, and a roll of duct tape.
Workouts can turn stale and monotonous very quickly (if they haven’t already).
Well, let me do the thinking for you.
CORE @ Home is designed to deliver quick, effective, and fun workouts on a weekly basis that pretty much anyone can partake in.
The Requirements
– If you’re currently injured or have a unique injury history that needs to be taken into consideration you’re probably better off hiring someone to write individualized programs for you. These workouts are meant to be followed by the masses and have a more broad appeal and reach.
– You have to have access to the following equipment:
- Bands
- Kettlebells and/or dumbbells
- Suspension trainer (TRX, Jungle Gym, etc)
- A chainsaw (don’t ask)
And that’s pretty much it.
The Deets
There are two ways to experience CORE @ Home.
1. Free Workouts
- Go HERE and click the “Want the Free Videos?” link at the bottom of the page.
- You’ll enter your email, choose a password, and each week you’ll have access to one of the videos.
2. “All In” Access
- Go HERE and click the big “Join Now” icon, where you receive access to THREE workouts per week (or 12 workouts per month).
- Enter the pertinent info and BOOM…you”re in.
Each workout is divided into three sections: Athlete —> Build —> Condition.
The “Athlete” Section has you doing something athletic: simple jumping, skipping, and hopping drills.
The “Build” Section is the meat & potatoes and is designed to emulate more of a traditional program based around paired exercises or supersets. Think: squats, rows, pushes, carries, and the link.
The “Condition” Section is more or less what the name implies: conditioning (I.e., make you hate life).
All workouts are designed to be complete in 30-40 minutes and includes a complete warm-up prior.
Join Now
If you’re someone looking for direction and just want someone else to tell you what to do, CORE @ Home should fit the bill nicely. Too, as we progress forward and people begin to gain access to their regular gyms (or start to build more robust home gyms) this platform will “evolve” to reflect that.
OMG remember barbells!?!?
Anyway, enough talk…let’s get to work.
—> Enroll in CORE @ Home HERE <—
CategoriesUncategorized
Stuff to Read While You’re Stuck at Home Not Wearing Pants: 5/8/20
THE WEEKLY BRIEF UPDATE
We fucking did it!
My wife and I packed our shit (and Julian) into our car last Saturday night and took off for Florida early Sunday morning. It took us three hours on the dot to get from Boston to NYC.
And then we went 55 MPH across the GW Bridge (when normally a Hobbit walking to Mordor is faster)
In all we drove eleven hours on the first leg with a pitstop in Fayetteville, NC for a sleep break. We were up early again Monday morning and on the road by 7 AM to complete the last nine hour leg to Jensen Beach.
We arrived at 4:15 PM and Lisa was in the hot tub by 4:45 (not exaggerating).
Not to downplay anything, but if (and this is a BIG if) there’s a silver lining to any part of this pandemic it’s that traveling on the highways has never been more pleasant.
As I type these words I’m sitting poolside with my chill, deep house mix playing and Julian out cold taking his nap. We’re still doing the respectful thing and practicing good social distancing hygiene, but damn it’s waaaaaay easier to do with a pool (and a Grandma) in the mix.
SOCIAL MEDIA SHENANIGANS
Rule #1 of coaching:
It’s about your client, not you.
Just because YOU like to squat, deadlift, OH press, flip tires, take a spin class while going keto…
…doesn’t mean your client(s) will be successful with it as well.
Cater to THEIR injury history, ability level & goals.
— Tony Gentilcore (@tonygentilcore1) May 6, 2020
STUFF TO READ WHILE YOU’RE AT HOME NOT WEARING PANTS
Dynamic Lifestyle Podcast w/ Chris & Eric Martinez
Here’s a quick 15-20 minute episode I did with Chris & Eric Martinez of the Dynamic Lifestyle Podcast
Four Challenges Boston Fitness Businesses Face in Surviving COVID-19 – Tessa Yannone
This isn’t just a Boston thing.
I’m sure all of my colleagues across the USA (and world) can commiserate with this article. Shout-out to my good friends Steve & Lindsay Bergeron of AMP Fitness who helped contribute to this article.
The Positive Impact of Strength Training for High-School & College Athletes – Matthew Ibrahim
Speaking personally, I started lifting weights because I wanted Nicole Kot to notice me in 8th grade.
She never did.
Thankfully, as this article more poignantly points out: I got much, much more out of the process.
CategoriesUncategorized
Now Is Not the Time to Guilt Yourself Into Working Out
I’m going to be honest.
I know it’s expected of me to be this beacon of inspiration and to regale everyone with a bunch of “you can do it’isms” designed to motivate the masses into doing something (anything!3) to stay active during this time of malaise and sucktitude, and it’s n0t lost on me that what I am about to admit will come across as a bit uncouth given what I do for a living.
But…
…working out is the last thing on my mind of late.
And I don’t care.
What Tha What, Tony?!?!
“But Tony,” some will say, “You’re a fitness professional. How dare you tell people not to workout, and to not only that…
…have the audacity to insinuate that it’s okay.”
Fuck it.
I’m not fishing for likes or accolades on an Instagram post.
I’ve seen a rash of posts and feigned bravado online that goes something like this:
“If you don’t come out of this quarantine with a new skill or in better shape…you never lacked time, you lacked discipline.”
– Signed, someone with no kids at home (kidding, but not really)
Listen, I am not going to get into the philosophical and psychological vortex surrounding the numerous nuances this statement brings to the forefront. Context matters and I certainly understand it’s not meant to be a blanket statement meant for everyone under every circumstance.
That being said, I know many people out there are pressuring themselves into thinking they have to use this time to pick up a new language, learn to play an instrument, finally beat Mike Tyson in Punch-Out, and too…
…believing that they have to be working out.
It’s not true, and invariably is a story you’re putting into your own head.
Similar to other good friends of mine (Dean Somerset & Heather Husmer) – who are also fitness professionals and have shared the same mindset – it’s not for lack of access to equipment.
My training studio is a mile from my apartment and I can mosey on over there any time I want to blast some Wu-Tang and toss some iron around.
And I have.
It’s just my workouts haven’t been a priority. My mind is elsewhere:
- Writing programs and organizing virtual sessions for clients.
- I’ve got a toddler at home.
- Putting off my gym expansion and signing a new lease.
- I’ve got a toddler at home.
- Figuring out the logistics of how my business will pivot when all of this is said and done.
- I’ve got a toddler at home.
- Figuring out the logistics of applying for the PPP Loan.
- Realizing I’d rather jump into a shark’s mouth than deal with that bucket of shit sauce.
Did I mention I’ve got a toddler at home?4
All of this to say:
“Feel your feelings.”
Speaking for myself, I’ve run the gamut of feelings the past 4-5 weeks: confusion, anxiety, fear, anger, sadness, contempt, acceptance, carbs, you name it.
It’s okay to feel your feelings.
I’d just be reticent to say guilt should be one of them. Go at your own pace. You’ll be ready when you’re ready. One approach I’d highly advocate is something I’m doing myself: The “what do I feel like doing today?” approach.
- 5×5 squats?
- Working up to a heavy triple on deadlifts and then starting Season 3 of Ozark?
- Biceps?
Do whatever it is that will fill your training love tank.
Just don’t pressure yourself into the illusion of productivity thinking you have to be working out (or finally writing that sick space pirate anime screenplay) during this time.
We all deal with stress differently.
The deadlift platform or squat rack aren’t going anywhere.
