Categoriescontinuing education

Psych Skills for Fit Pros Now Available

I’m excited to announce that Dr. Lisa Lewis’s brand new resource, Psych Skills for Fit Pros, is now live and ready to purchase/melt people’s brains.

This resource was made specifically to help personal trainers, strength & nutrition coaches, and physical therapists accelerate their clients’ results (and YOUR success) by mastering communication and motivational skills.

I.e., What often separates great coaches from the average ones isn’t so much their ability to break down shoulder assessment, deadlift technique, design the perfect concurrent periodized program, and/or discuss the intricacies of gluconeogenesis – although those are all pretty baller skills to have.

Rather, what really separates the great fit pros from the masses are their SOFT SKILLS of coaching.

Eleven Years In the Making

Full Disclosure: For those unaware, Dr. Lewis is my wife.

See, here’s proof:

We met in 2009 while I was a coach at Cressey Sports Performance and she was finishing up her doctorate in Sports Psychology at Boston University.

It wasn’t long into our relationship when she noticed I had amazing pecs I’d sometimes come home zapped and frustrated.

For starters I’m an introvert through and through and after eight straight hours of coaching athletes and listening to Metallica and Rage Against the Machine I’d want to sequester myself in my Fortress of Solitude with a book whenever I arrived home.

“Hi Babe. How was your day? Bye Babe.”

But too, what drained me the most was the mental gymnastics tethered to keeping certain clients motivated and consistent with their training. I’d come home mad at myself that “so and so wasn’t getting results” and then either start crying in the corner in the fetal position or jump through a pane glass window.

Okay, neither of those happened…but the discontent was real.

Lisa, thankfully, was always more than happy to help talk me through things and provide a “script” or blueprint or lesson plan to take with me back to work to implement with my clients.

After like the 47th time I came home asking her for advice it dawned on me…

…the health/fitness industry NEEDS her and her expertise.

It needs an ACTUAL DOCTOR in this shit (and not some tool on Instagram who labels themself a “mindset coach” because they read a book once) who actually lifts to come up with a resource.

Something to help health/fitness professionals to develop their people skills and to build better rapport with their clients/athletes. I mean, like or not, there’s A LOT of psychology stitched in with being a coach.

The seed was planted.

Now, Fast Forward Moving-In Together, Getting Married, Adopting a Cat, Starting Our Own Separate Businesses, and Having a Kid.

Lisa started officially working on this project in April 2019.

  • She did the research
  • Infused her own expertise and skillsets
  • Recorded all the presentations
  • Edited everything
  • Re-edited
  • And edited again

And Now Psych Skills for Fit Pros is available!

We all have clients who are noncompliant, dropout, relapse, or just straight up give-up on their health/fitness goals.

And it really grinds our gears.

Psych Skills for Fitness Pros addresses a gap in the nutrition and exercise science knowledge base – psychology. This online, do-at-your-own-pace course provides an introduction, theoretical review, and extensive application of psychological processes that are central to working with clients.

The course is divided into 6 chapters, and each chapter contains 4-6 modules of content. These modules include webinars, quizzes, interviews, and worksheets for self-reflection and practice. Specifically, the course content includes the Self-Determination Theory, the Transtheoretical Model of Change, and Motivational Interviewing.

Of Note: the interviews include some names you might be familiar with (and how they used these very skills to help build their businesses and brands): Mark Fisher, Molly Galbraith, Dean Somerset, Meghan Callaway, Kelly Coffey, Georgie Fear, and some jallopy with the last name Gentilcore.

This product is ON SALE at 20% off the regular price today though the next two weeks.

What Else Can You Expect?

  • Continuing Education credits have been approved via the NSCA  (and NASM is pending)
  • You have the option to either purchase in full or take advantage of a payment plan.
  • Gluten free.

There’s no other resource out there like this specifically designed for trainers and coaches.

—> Psych Skills for Fitness Pros <—

Categoriespodcast

Appearance on the Fit Dad Nation Podcast: How to Build an Online Brand

Copyright: dr911 / 123RF Stock Photo

How to Build an Online Brand

I made a cameo appearance on the Fit Dad Nation podcast w/ Steve Roy recently to discuss keto recipes.

LOL – just kidding.1

We go into some detail on how to go about building an online brand/community in an ethical manner that will lead to long-lasting revenue streams.

In a nutshell: It takes a lot more than just setting up an Instagram account highlighting your badonkadonk.

You can listen here:

Or, you can:

Go HERE to listen/download on Apple.

Go HERE to listen on Spotify (Episode  # 84)

Or HERE if you’re an Android owner (Episode #84)

CategoriesCorrective Exercise personal training

If You Want to Correct Shit You Need to Own Shit

I’ve used a similar slogan in other ways:

“If you want to fix shit you need to lift shit.”

“If you want to fix shit do shit right.”

“Shit, shit, shitty, shit.”

There’s a t-shirt in there somewhere…;o)

Needless to say: 1) I have a potty mouth (#sorrynotsorry) and 2) I’m a firm believer that strength training is not only a wonderful (and often overlooked) way to get people strong(er) – duh! – but also as a means to “correct” or address a perceived dysfunction/road block in movement.2

Copyright: lightfieldstudios / 123RF Stock Photo

Owning POSITION(s)

I work with a lot of individuals who complain of shoulder ouchies, especially as it relates to performing stuff overhead.

There are any number of factors to consider:

  • Tight lats.
  • Poor anterior core strength.
  • Tight pecs.
  • Wearing blue.

Who knows? Lots of things can run awry.

I think it behooves any coach/trainer to put on their detective’s hat, dig deep(er), and try to ascertain what could be the root cause for someone’s discomfort or pain.

SIDE NOTE: Too, I think it’s important to be careful of scope of practice and not DIAGNOSE anything. Nothing irritates me more – other than people who refer to themselves as an “entrepreneur” or “influencer” – than a personal trainer who thinks he or she is a physical therapist or doctor and attempts to diagnose their clients:

“Ah, yes, I see your left shoulder lacks internal rotation. I think it may be cancer.”

It’s within our wheelhouse to assess movement, of course, and to use that information to help guide programming. But outside of that I implore you to stay within your lane and not get into the habit of diagnosing anything.

Okay, end rant.

Back to why someone’s shoulder hurts.

All of what I mentioned above applies and can definitely be a part of the conversation.

One factor, however, that often gets glanced over is the congruency of the shoulder blades and rib cage.

I.e., Can a concave scapula play nicely together with a convex rib cage?

One way to accomplish this is to give the Serratus Anterior muscle waaaaaaay more attention than we typically give it. The Serratus is a “reaching” muscle and helps the shoulder blade move AROUND the rib cage.

For those who have been incessantly told to keep the shoulder blades “together & back” – which, to be fair, is important to lift heavy things – it can sometimes result in faulty mechanics where they’re more or less cemented in place.

And, shoulder blades that don’t move = no bueno.

Renowned physical therapist, Shirley Sahrmann, popularized the phrase “Scapular Downward Rotation Syndrome” in her book Diagnoses and Treatment of Movement Impairment Syndromes.

Without getting into the wordplay too much, Downward Rotation Syndrome can be the result of a few things, but the main players at play are (generally) overactive/tight Rhomboids, levator scapula, and lats. Symptoms can range anywhere from subsequent glenohumeral compensatory joint motion (joint fraying to tears) and instability to neck pain, and, in extreme cases, thoracic outlet syndrome.

It sounds like some nefarious, end-of-days stuff (and it can be).

However, rest assured the “fix” can be quite accessible.

Anything which allows more reaching (protraction), in addition to better access to rib cage expansion (movement), can be MONEY for many people.

You can see both in action in what’s undoubtedly the most boring video on the internet.

 

1️⃣ As I press my hands forward I’m thinking about reaching as far out in front of me as possible (I’m not keeping the shoulder blades still).

Hello Serratus. Nice to meet you.

2️⃣ As I progress overhead I’m reaching upward towards the ceiling with my upper traps, staying careful not to cheat via my lower back. Ribs stay down.

Not coincidentally BOTH – Serratus & Upper Traps – play an integral role in scapular upward rotation.

The shoulder blades are designed to move!

If overhead activities hurt it could be because you’ve programmed yourself to keep them in place.

3️⃣ At the top I’m OWNING the position (very important) by adding a breath: INHALE through the nose expanding the rib cage all around. Then a FULL, accentuated, EXHALE to get the ribs down and promote a canister position (rib cage stacked over pelvis).
It’s harder than it looks.

4️⃣ Pants optional.

If you want to aid better overhead motion – or just help people’s shoulders feel better – it’s imperative to get the shoulder blades and ribcage to become BFFs and to OWN better position(s).

Less band external rotation drills and more Serratus activation in concert with positional breathing.

EDIT: Props to both Luke Worthington and Conor Harris for the idea.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 2/21/20

First things first: A new season of Clone Wars starts today. No big deal.

Copyright: olegdudko / 123RF Stock Photo

BUT FIRST…I’M LIKE, REALLY, REALLY IMPORTANT

(Things I’ve appeared in, places I’m going, you know, important stuff)

1. (Even More) Complete Shoulder & Hip Blueprint – Athens, Greece: Saturday, Feb 29th & Sunday, March 1st, 2020

It’s official: This marks the sixth year in a row Dean Somerset and I are presenting together. We’re so excited to be coming to Athens to kickstart 2020.

2. Coaching Competency Workshop – London, UK: Sunday, March 8, 2020

3. Strategic Strength Workshop – Detroit, MI: April 5, 2020

This will be my first ever workshop in the region!

I’m expecting ticker tape parades.

4. Strategic Strength Workshop – Washington, DC: May 17, 2020

SOCIAL MEDIA SHENANIGANS

Twitter

Instagram

 

View this post on Instagram

 

If want to “correct shit” you gotta “own shit. . I work with a lot of individuals who complain of shoulder ouchies, especially as it relates to performing stuff overhead. . There are any number of factors to consider: . – Tight lats. – Poor anterior core strength. – Tight pecs. – Wearing blue. . Who knows? Lots of things can run awry. . One factor, however, that often gets glanced over is the congruency of the shoulder blades and rib cage. . I.e., Can a concave scapula play together nicely with a convex rib cage? 🤷‍♂️ One way to accomplish this is to give the Serratus Anterior muscle a little TLC. The serratus is a “reaching” muscle and helps the shoulder blade move AROUND the rib cage. . For those who have been incessantly told to keep the shoulder blades “together & back” – which, to be fair, is important to lift heavy things – it can sometimes lead to faulty mechanics where they’re cemented in place. . Anything which allows more reaching (protraction), in addition to better access to rib cage expansion (movement), can be MONEY for many people. . In this video I’m performing what’s likely the most boring exercise ever created; but it’s accomplishing a lot. . 1️⃣ As I press my hands forward I’m thinking about reaching as far out in front of me as possible (I’m not keeping the shoulder blades still). . Hello serratus. Nice to meet you. . 2️⃣ As I progress overhead I’m reaching upward towards the ceiling with my upper traps, staying careful not to cheat via my lower back. Ribs stay down. . Not coincidentally BOTH – serratus & upper traps – play an integral role in scapular upward rotation. The shoulder blades are designed to move! If overhead activities hurt it could be b/c you’ve programmed yourself to keep them in place. . 3️⃣ At the top I’m OWNING the position (very important) by adding a breath: INHALE through the nose expanding the rib cage all around. Then a FULL, accentuated, EXHALE to get the ribs down and promote a canister position (rib cage stacked over pelvis). It’s harder than it looks. . 4️⃣ Pants optional. . Shout out to @lukewtraining for the idea. . EDIT: an additional shout out to @harris_ssp for inspiration as well.

A post shared by Tony Gentilcore (@tonygentilcore) on

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

The Introverted Personal Trainer’s Guide to Better Networking – Jason Leenaarts

If you’re someone (like me) who prefers to hang out with your cat on a Friday night than this article will help a ton.

What Is Stability Training? – Josh Henkin (via EricCressey.com)

I’ll tell you what it isn’t: Standing on an unstable surface performing circus tricks.

What to Do When More Exercise and Stricter Dieting Don’t Work – Molly Galbraith

Bookmark this fucker.

SO good.

Categoriesmindset

How to Battle the Winter Eff Its

It’s the dead of winter here in Boston.

It sucks.3

And while this winter has been pretty “tame” thus far compared to winters past, it doesn’t renege on the fact that the cold, grayness, and general sense of laziness and malaise the weather imbues upon the northeast every year this time of year takes its toll after a while.

More specifically – and speaking firsthand – my enthusiasm towards training has been waning of late; particularly the last week or two.

In short: I’m battling an aggressive case of the “Eff Its.”

Copyright: lightfieldstudios / 123RF Stock Photo

Tony, Do You Need a Hug?

First of all: I’ll never turn down a good hug.

Second: It’s completely normal to feel low-energy, stiff, sore, or otherwise unmotivated to train in the dead of winter anywhere. The northeast – and Boston in particular – is not unique to this phenomenon.

We all go through it.

(yes even us hoity toity fitness professionals)

The feeling can range anywhere from preferring to jump into a live volcano to, in less dramatic circles, staying home and catching up on Stranger Things.4

Either way you slice it the idea of heading to the gym (in any capacity) is low on the “to do” list.

But outside of injecting an energy drink directly into your left ventricle (<– not recommend by the way) what are some ways to initiate a spark in your training mojo?

Feel It. Accept It. Carry On

My wife, Dr. Lisa Lewis, likes to remind people that it’s okay to feel their feelings.

Take, for instance, how much I hate emptying the dishwasher.

I hate it with a passion.

Maybe even more than kipping pull-ups.

The only way I can best articulate how much I hate emptying the dishwasher is that whenever it needs emptying, at that very moment I open the door to put something in that’s dirty only to then be punched in the face (nay, soul) by the escaping steam permeating from a recent wash, if there were somehow a theme song I could attach to that feeling, it would be Rage Against the Machine’s “Killing in the Name.”

You know the one…

“Fuck you I won’t do what you tell me. Fuck you I won’t do what you tell me. Fuck you I won’t do what you tell me.”

So on and so forth, followed be me running through a pane glass window.

Anyway, Lisa is all about feeling the feelings…

…letting them in, accepting them, allowing them to marinate for a moment.

And then, you know, turning the page and doing whatever it is you need to do.

Read: Putting the dishes away…;o)

Now, what does this have to do with the “Eff Its” and not feeling like going to the gym on squat day?

You have two options:

1) Maybe you DO need a day or two off from training.

There’s no harm in this.

  • You’re not less of a person,
  • You’re not going to lose all your gainz,
  • You’re not going to be sent to Azkaban
  • You’re just being human.

Stay home, hang out with your cat, write poetry.

Or, I don’t know, might I suggest The Outsider on HBO?5

Sometimes we all just need a mental health day.

Or, better yet…

2) Perform ONE Lift and Go Home

Perform a Bloop, Bloop, Bloop warm-up (or workout) and/or then hit ONE lift hard and go home.

There are any number of permutations here:

  • Work up to a heavy triple or set of five on a compound movement like a squat, deadlift, or bench press variation. Then take 10-15% off THAT number and perform an additional 3-5 sets of 3-5 reps for some added volume.

Go home.

  • Take your estimated 10 rep max on any particular exercise, reduce the load to 90% of THAT number and then perform 2-3 sets shooting for the maximum number of repetitions possible OR stopping 1-2 reps short of failure. I don’t care.

Go home.

I like this approach because it keeps people consistent AND it’s less likely to derail someone’s world in that they’re less prone to beat themselves up for missing a workout.

Nothing sexy or Earth shattering, but a nice reframe nonetheless.

EDIT: I’d be remiss not to mention to get your Vitamin D levels checked as well. It’s well documented that people who live in areas where it’s cold or have limited exposure to sun have low(er) levels of Vitamin D which can have negative ramifications on mood and sense of well-being.

This applies to people who live in areas with ample sun, too. Just because you live in Florida, Hawaii, or, I don’t know Wakanda, doesn’t mean you’re immune to low levels of Vitamin D.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 2/14/20

Copyright: olegdudko / 123RF Stock Photo

 

 

BUT FIRST…I’M LIKE, REALLY, REALLY IMPORTANT

(Things I’ve appeared in, places I’m going, you know, important stuff)

1. (Even More) Complete Shoulder & Hip Blueprint – Athens, Greece: Saturday, Feb 29th & Sunday, March 1st, 2020

It’s official: This marks the sixth year in a row Dean Somerset and I are presenting together. We’re so excited to be coming to Athens to kickstart 2020.

2. Coaching Competency Workshop – London, UK: Sunday, March 8, 2020

**EARLY BIRD rate ends this weekend! (save $100 by registering soon).

3. Strategic Strength Workshop – Detroit, MI: April 5, 2020

This will be my first ever workshop in the region!

I’m expecting ticker tape parades.

4. Strategic Strength Workshop – Washington, DC: May 17, 2020

SOCIAL MEDIA SHENANIGANS

Twitter

Instagram

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

The Fitness Industry is Failing Regular People – Elsbeth Vaino

“Normal people” = those who don’t have lofty physical goals and/or workout 1-2x per week.

Great read from Elsbeth on this one.

How to Do a Single Leg RDL Without Falling On Your Face – Christa Sgobba

The single leg deadlift is a less intimidating exercise that it’s bilateral cousin. However, I’d argue it’s a more advanced movement.

I was happy to contribute to this article for SELF Magazine.

Which Barbell Squat Variation is Optimal For You? – Dr. Michael Mash

Are you someone with hip pain? Knees that feel like they’ve been put through a meat grinder? Maybe you’re a beginner or just someone who’s sole focus is to get as strong as possible.

Not all squat variations are created equal.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 2/7/20

Copyright: olegdudko / 123RF Stock Photo

BUT FIRST…I’M LIKE, REALLY, REALLY IMPORTANT

(Things I’ve appeared in, places I’m going, you know, important stuff)

1. (Even More) Complete Shoulder & Hip Blueprint – Athens, Greece: Saturday, Feb 29th & Sunday, March 1st, 2020

It’s official: This marks the sixth year in a row Dean Somerset and I are presenting together. We’re so excited to be coming to Athens to kickstart 2020.

2. Coaching Competency Workshop – London, UK: Sunday, March 8, 2020

3. Strategic Strength Workshop – Detroit, MI: April 5, 2020

This will be my first ever workshop in the region!

I’m expecting ticker tape parades.

4. Strategic Strength Workshop – Washington, DC: May 17, 2020

SOCIAL MEDIA SHENANIGANS

Twitter

 

Instagram

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

Supported Strength – Dominate Single Leg Strength – Brandon Holder

I’ve been implementing “supported” single leg work with a lot of my programs of late; especially with regards to  building muscle.

This article explains the benefits and demonstrates a few options to consider.

Core Exercises You’re Not Doing – Andrew Millett

No crunches were harmed in the writing of this article.

“Core training,” in a way, is everything.

How to Answer the Most Common Nutrition Questions Like a Boss – John Berardi & Brian St. Pierre

If you’re a coach/trainer you’ll want to keep this cheat sheet nearby…;o)

Categoriespersonal training Program Design

3 Mistakes Intermediate Lifters Make When Continuing a Fitness Program. And How to Fix Them

Last week personal trainer, Shane McLean, wrote a guest post for this site titled “4 Mistakes Beginners Make When Starting a Fitness Program (and How to Fix Them).”

In case you missed it you can check it out HERE.

When I read it I was like, “goddammit, this is good.” How dare you Shane, HOW DARE YOU, SIR, FOR WRITING SOMETHING SO SIMPLE AND ACTIONABLE AND THEN MAKING ME LOOK BAD ON MY OWN SITE.

YOU’RE RUINING MY LIFE!”

(throws chair through window).

After my tantrum (and explaining to my landlord why a chair was tossed from the 13th floor) I got to thinking: “What about the intermediate lifter? They make mistakes too. A lot of them, in fact. How about an article directed towards them?”

I suck at intros.

Let’s go.

Copyright: langstrup / 123RF Stock Photo

4 Mistakes Intermediate Lifters Make When Continuing a Fitness Program (and How to Fix Them)

I guess the first order of business is to define what the heck an “intermediate lifter” is.

The definition of intermediate is as follows:

In-ter-me-di-ate (adj): Having or suitable for a level of knowledge or skill between basic and advanced.

So, an intermediate lifter:

  • Has 2+ years of consistent (serious) training experience.
  • Can perform the basic barbell lifts (deadlift, squat, bench press, among others) with competency and acceptable technique.

NOTE: You’re still a beginner if this is my reaction after watching you perform a set of deadlifts:

via GIPHY

  • Has achieved a decent level of strength.6
  • And, most important of all, refers to a kettlebell as a kettleBELL and not kettleBALL

I’d garner a guess that most people reading this site identify as an intermediate lifter. You know, past the point where merely looking at a dumbbell makes you stronger, but not quite to the stage where you’re deadlifting 3x bodyweight or competing at the Arnold Classic.

In short, we could likely make the case that most people will stay in the intermediate category their entire training career. More to the point, I’d make the argument that unless you’re competing at a high-level – whether it’s in powerlifting, bodybuilding, Olympic lifting, Strongman, CrossFit, Hunger Games, etc – and either placing and/or getting paid to do so, you’re an intermediate lifter.

I mean, I still consider myself an intermediate lifter and I started lifting weights when New Kids on the Block were telling us to ‘hang tough.’

I’m such a Danny.

Nevertheless, it should be noted that most intermediate lifters are legit lifters and have a fair amount of experience. It’s just, much like beginners, they have their own set of mistakes they fall prey to as well.

1. Emulating the Programs of Elite Lifters

I get it.

We’re often inspired (or better yet enamored) by what we see our idols doing (or have done) in books or on Instagram and YouTube. It’s hard not to study the likes of Ed Coan, James Fitzgerald, Eddie Hall, Jen Thompson, or Arnold, to name a few, and not want to start a Smolov squat cycle, like this afternoon.

Clearly, if only we followed their programs and what they’re currently doing, the harder and more advanced the better, we’d reap the same result. We’d be the envy of everyone at the gym…

…jacked, diesel, and maybe, just maybe, Tina at the juice bar will actually make eye contact with you.

*fingers crossed*

Unfortunately, things don’t quite work this way. Mirroring what your idols do in the gym is the wrong approach. And, quite frankly, is probably going to get you hurt.

What You Should Do

A better, more cogent, reframe would be to think to yourself:

“I need to follow the program(s) that so and so did when they were a beginner/intermediate lifter. What did (s)he do 5, 10, 15 years ago that allowed them to build their base wide enough to attain a higher peak in order to do what they do now? “

I guarantee it was a program that was very basic and vanilla.

Here’s a simple example of a protocol I use with many of my own clients/athletes. I revolves around the concept of “Inverted Sets,” where you flip-flop sets/reps of a given exercise during the week.

Let’s use squats in this example.

Day 1

A1. Front Squat – 2×5 @ 75%
A2. Filler Exercise

(the rest of the day’s program goes here)

Day 2

A1. Front Squat – 5×2 @ 75%
A2. Filler

One way to periodize week to week is as follows:

Week 2: Day 1: 2×5 @ 77.5%, Day 2: 5×2 @ 77.5%

Week 3: Day 1: 2×5 @ 80%, Day 2: 5×2 @ 80%

Week 4: Day 1: 3×5 @ 75%, Day 2: 5×3 @ 75%

The idea is to increase exposure to QUALITY reps which is a concept I feel gets lost in the weeds with many intermediate lifters. More often than not the mentality is that the only way to progress is to make every workout as hard and challenging as possible.

Stealing a line from Dan John, “easy training is good training.”

2. But Training Still Needs to Be Hard

Serving as nice counterpoint, I love this quote from John Meadows I saw on his Facebook Page recently:

“Stop saying the only way to get bigger is to get stronger!

This is ABSURD.

Getting stronger is awesome and can work…do it!

BUT do you realize that when you get to an advanced stage, and have trained for years, you wont just keep piling up the reps and amount lifted. If you can congrats on benching 2000 lbs or repping 1000 15 times (and having adamantium for connective tissue), cause that’s what will happen.

You will have to find other ways to tax the muscle, for example judicious use of high intensity techniques that some people like to say do no good. So get strong, gain muscle, but realize at some point you are gonna stall and you must now actually think and include other ideas in your plan.

Please stop saying stimulating a muscle is all it needs. No it is not. The daily 3×10 with many reps left in the tank on barbell curls will not give you massive biceps. It’s called a warm-up. You will need to activate, LOAD, and EXHAUST fibers to get the desired affect once you get past the novice stages of training.”

I recognize he was directing his ire towards “advanced lifters,” but I do feel it’s a message that should resonate with intermediates as well.

As much as I’m a fan of not making a habit of training to failure or missing reps incessantly, I do find a lot of trainees fail to make continued progress in the gym if for no other reason than they don’t push themselves.

Ever.

What You Should Do

Strain.

Struggle.

You don’t have to shit your spleen or anything, but get uncomfortable from time to time.

Try this:

  • On your next bench press session work up to a challenging set of FIVE (meaning, take as many sets as you need to in order to work up to a weight heavy enough where you can’t complete a sixth rep).
  • Whatever that weight ends up being, drop the load by 10-15% and on your next set or two (or three) perform as many reps as possible (AMRAP).
  • That sucks.

Or this:

 

That really sucks.

3. Being Too Strict With Technique

I encourage proper technique with all exercises.

I’m on your side.

Really, I am.

But being too strict with technique – to the point where someone becomes that asshole nun from Game of Thrones and shames everyone within a block radius whenever they see the slightest deviation from perfect form on any exercise – isn’t doing anyone any favors.

via GIPHY

Yo, relax.

Listen, I want my clients (and you) to stay as safe as possible when lifting heavy things. When working with beginners (and holding them accountable with regards to their technique) I am that nun.

Much less assholey, of course, but I’d be lying if I said I wasn’t adamant they use strict form at all times.

That being said, there comes a point where it behooves everyone to loosen the reigns a bit.

Take the DB row for example.

Now, it’s one thing for someone to look as if they’re having an epileptic seizure – or as if they’re using an industrial strength Shake Weight – when performing the exercise.

It’s another thing altogether for me to permit “some” body english in order to allow progressive overload or time under tension to occur.

The strength curve of the DB Row – as broken down in THIS article by Nick Tumminello – almost guarantees that, at some point, a little shimmying is inevitable.

And it’s okay. The world will continue to spin.

Moreover, it’s important to lean into the fact that as you get strong(er) the more likely it is your body will explore precarious positions when performing compound movements like squats, deadlifts, overhead presses, etc.

I’m fine with that.

It serves as a vaccine in a way.

The more small doses of these precarious positions the body is “introduced” to the more likely it’ll be able to defend against them when shit really hits the fan.

All of this to say…

…be relentless and practice good technique. Be a champion of it.

But understand that there will be a small window (say, 5% of the time) where it’s okay to deviate.7

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 1/31/20

Copyright: olegdudko / 123RF Stock Photo

BUT FIRST…I’M LIKE, REALLY, REALLY IMPORTANT

(Things I’ve appeared in, places I’m going, you know, important stuff)

1. (Even More) Complete Shoulder & Hip Blueprint – Athens, Greece: Saturday, Feb 29th & Sunday, March 1st, 2020

It’s official: This marks the sixth year in a row Dean Somerset and I are presenting together. We’re so excited to be coming to Athens to kickstart 2020.

2. Coaching Competency Workshop – London, UK: Sunday, March 8, 2020

3. Strategic Strength Workshop – Detroit, MI: April 5, 2020

This will be my first ever workshop in the region!

I’m expecting ticker tape parades.

4. Strategic Strength Workshop – Washington, DC: May 17, 2020

SOCIAL MEDIA SHENANIGANS

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DEADstart Rows. . I have a crush on them. . ✅ I like the “stretch” in the bottom position, when the arm is straightened out, because it allows the shoulder blade (or scapula for any nerds reading) to move AROUND the rib cage. . This is a game changer for overall shoulder health. . ✅ The path should be more of an arc rather than a straight up and down movement. I like to use the cue “bring your elbow to the hip or back pocket.” . ✅ Notice, too, how my client, @lollercoaster24 , STOPS her elbow at the hip and doesn’t go further? . Going past that point doesn’t make the exercise better or more effective, and in fact ensures the shoulder doesn’t “dump forward” into scapular anterior tilt. . ✅ I’m indifferent when it comes to knees on or off the bench, but if I had to choose I’d choose off as it keeps the hips in better alignment and provides an added core stability component (just be sure not to over arch the lower back). . ✅ SIDE NOTE: For an added core component have your clients/athletes perform while on the balls of their feet. Tip courtesy of @melanieredd1 . . Those with a keen eye will notice my client is letting go of the handle at the bottom of each rep. . I’d like to sit here and say there’s a legitimate reason and rationale for it. . Like it helps increase muscle activation by 87% or that it influences the procreation habits of butterflies. 🦋 . Alas, my bad. I just wasn’t paying good enough attention while filming. . I prefer a firm grip throughout. . Nonetheless, awesome exercise and SICK song in the background.

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STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

“How Often Should I Do This?” How to Answer the Homework Question – Dean Somerset

We’re not talking algebra here.

Nope, this article refers to the “homework” (or drills and exercises) we trainers and coaches give our clients to do at home that help address stuff they need to work on more whether it be motor control. stability, bad breath, etc.

5 Unfriendly Low Back Exercises That Are Actually Good For Your Spine – Lana Sova

Relax: No crunches were harmed in the writing of this article.

Conditioning for Beginners – Mike Perry

You need “to earn your conditioning exercise.” Meaning, conditioning doesn’t have to revolve around near death experiences.

For beginners the main goal is for conditioning exercise to be safe, effective, but still allows them to work hard.

Read this article.

CategoriesMotivational Program Design

Top 4 Mistakes Beginners Make When Starting a Fitness Program. And How to Fix Them

I’m stuck in the midst of an avalanche of entrepreneurial shenanigans this week, so apologies for the lack of content on my end.

I do, however, have a first-class guest post from TG.com regular contributor, Shane McLean today discussing some common mistakes many beginners make in pursuing their health/fitness goals. But unlike a lot of articles with the same theme that go on and on and (and on) about what people do wrong, he actually provides some simple strategies to address things.

Enjoy!

NOTE: Be sure to check below for a special (and FREE) 4-week program offer from Shane.

Copyright: ramain / 123RF Stock Photo

4 Mistakes Beginners Make When Starting a Fitness Program (and How to Fix Them)

Starting something is easy.

This is evidenced by the crowds that pour into every gym after January 1st.And how many of these people are still in the gym after February 1st?

Probably not a lot.

They realize that a year’s worth of debauchery is not undone in four weeks, no matter what Dr. Oz says.

No cleanse, no magic exercise, no magic pill or diet will undo all that unhealthy living.

Like anything worth doing, it takes time and patience.

If this sounds anything like you (or a friend) here are some other mistakes (besides impatience and listening to Dr Oz.) you need to watch out for when starting out your fitness quest.

And if you recognize them and made them before, here’s what to do about it so you don’t do it again. Because learning from your mistakes is a good thing.

And learning about a potential mistake (before you make it) is even better.

1. Changing Too Many Habits at Once

When you’re first starting, your gun-ho to get this show on the road.

You want to hit the gym four, no, five days a week.

You throw away your junk food and buy all the fruits and vegetables.

And you vow to drink more water and less soda. However, the more you try to change, the less those changes stick according to Leo Babauta, the author of ‘The Power of Less.’

He states:

“In order to create a sustainable habit, you need to address one habit at a time.”

His research tells us that you will have an 85% success rate adopting one new habit at a time. Trying to change two habits at once the success rate to 33%.

That’s a huge drop off.

Trying to change more than one habit at a time is more likely to lead to failure than success.

What to do instead

  1. Start small– Most people want to create big change as quickly as possible. For example, if you’re trying to lose weight start with drinking a glass of water before each meal

 

  1. Get hooked on your habit- That’s the point. It takes a little while to make it a habit to stick. Don’t worry if you miss a day. Just don’t miss twice. The only way to fail is to quit.

2. You Think Rome Was Built in a Day

Following from above, because you’re making all these changes at once you (may) expect instant success. You feel the weight should fly off and the scale and mirror become your best friends.

Hold your horses.

Usually, it takes 4-6 weeks to see any visible changes in your body. During this time your nervous system, ligaments and tendons are getting used to the exercise you’re throwing at them.

They’re all busy making new connections and getting stronger.  Once this period is over, you’ll start seeing some changes when you flex in the mirror. The trick here is to stick it out and be patient.

Because it doesn’t happen overnight, but it will happen.

 

What to do instead

Realize it took you awhile to get here and it’s going to take some time to turn this ship around.

You need to celebrate the small wins along the way. Even if you walked for an extra 10 minutes or did an extra rep of an exercise, give yourself a pat on the back. This helps keep you going.

3. Making Vanity Your Only Reason

Self-improvement for whatever reason is a worthy pursuit.

The trick here is to keep it going and to find your why outside of vanity.

For example, training for a 5 k or bending over to pick up your kids without pain.

Because when vanity is your only reason and if your results dry to a trickle, it’s easier to give up and listen to your thoughts that are saying this exercise thing isn’t for you.

That’s why it’s important to find your WHY.

Because when you have a deeper reason for your health outside of vanity, you’re more likely to keep going.

What to do instead

Spend some time in self-reflection and ask yourself the 5 whys.

Here’s an example.

Why do you want to exercise? To lose weight.

Why do you want to lose weight?  Because I don’t like the way I look.

Why don’t you like the way you look? Because I’m 35 pounds overweight.

Why is losing 35 pounds important to you? Because I’m pre diabetic, have low energy and I can’t keep up with my kids anymore.

Why is keeping up with your kids important? Because they’re young and I want to be a better parent to them for as long as possible.

Boom. Now you do the same.

4. NOT Asking for Help

When everything is shiny and motivation is at an all-time high, exercise is easier. You’re going to the gym consistently; you’re eating better and you’re looking sexier.

Everything is going to plan until you hit a roadblock.

It could take the form of:

  • A fat loss plateau
  • Your hours increase at work
  • Your caregiver duties increase because of sickness
  • You get hurt or injured
  • Life and all it entails 😊
  • Bears. What out for those jerks.

Then you either think power through it or you begin to drop off your good habits, little by little. Either way, reaching your goals is more difficult.

But you still got this, right?

What to do instead

I’m all about making it easier, (on myself and clients) not harder. This is why I enlist the help of a friend and coach to write my programs. Because a trainer who has himself as a trainer has a fool for a client.

Please make it easier for yourself by asking for help.

This may take the form of asking the trainer at your gym for tips to work around an injury or exercising when you have limited time. Enlisting help from your spouse or loved ones, so you carve out a little time for yourself for health purposes.

Because when you don’t ask, the answer is always no.

Wrapping Up

Starting something is easy. The follow through and the ability to keep going is more difficult. Especially when things are not going your way.

But, the only way to fail is to quit. And you’re no quitter, right?

Do you need help with your exercise, getting started or overcoming roadblocks to be your best self?

Download my 4-week program here to get you on the road to better health.

About the Author

Shane “Balance Guy” McLean, is an A.C.E Certified Personal Trainer working deep in the heart of Louisiana with the gators.