Categoriesbusiness fitness business

3 Steps to Fail-Proof Your Gym

A few weeks ago I received a text from my good friend (and former business partner) Pete Dupuis. He and I are both obsessed with Jason Bourne, so the first part of the message contained some sort of arbitrary reference to David Webb. We’re cool like that. The second part, though, asked if I’d interested in him writing a blog post on why me leaving Cressey Sports Performance and opening CORE was a good idea.

Apparently it was a topic that popped into his head during a 3AM, sleep-deprived haze as he was attending to his newborn son. Creative juices can strike at any moment I guess. This is good news given my wife and I are expecting at the end of January.

Anyways, I said “of course,” and what follows is, well, pretty freakin awesome. I’ve always said that gym ownership is NOT for everyone and that industry peeps need to erase the notion from their mind that the only way to “make it” is to sign a lease.

I fought the idea of gym ownership for as long as I could, until I couldn’t any longer. Until it made sense. 

Enjoy.

3-steps-to-fail-proof-your-gym

Opening a Gym? Do These 3 Things First

Just over a year ago Tony Gentilcore made the difficult decision to walk away from Cressey Sports Performance. After more than 8 years of coaching, learning, and business development, it was time to step out from behind the CSP curtain and let the Gentilcore brand loose on the local fitness community.

Tony made the right move; I’m proud of him.

Here we are just a year later, and he’s flipped his world upside down…in a good way. In the past 12 months, he’s presented on multiple continents, recorded a fitness product alongside Dean Somerset, conceived his first child1, and gone from independent contractor to full-blown fitness facility owner.

I want to show you why Tony’s decision to open his own gym (one that thousands of people fail at each year) is extremely likely to succeed. Here are three important things he did in advance of pulling the trigger on this venture to ensure that he see a return on his investment:

1) Tony Accrued TONS of Career Capital

In a field where the barrier to entry is essentially the internet access you need to secure an online fitness certification, Tony has taken an increasingly rare route to “expert” status; he actually set foot on a gym floor for thousands of hours and earned the title.

Coming out of college, he worked split shifts in a corporate fitness setting and would eventually transition to a commercial gym personal training role for multiple years before helping to launch Cressey Sports Performance (CSP).

Tony then proceeded to accumulate more than 10,000 hours of time functioning as a strength coach here at CSP (actually closer to 12,000 – I did the math). When you add up the time spent coaching in all three settings, it is safe to say that he piled up something in the vicinity of 20,000 hours on “a” gym floor prior to announcing the birth of “CORE” to the fitness world. That’s more than 830 entire days of lessons learned, people.

tg-coaching

In more than a decade of build up to CORE, Tony experienced multiple training models, learned to sell effectively in each, and identified his ideal business model and coaching format. He’s also been an employee, an employer, and an influencer in the development of a recognizable fitness brand.

Now I want you to stop and think about all of the gyms you are aware of. Can you name a single founder of one of these businesses with more relevant experience than Tony going in to the launch?

Don’t waste too much time trying to identify someone; this person doesn’t exist.

2) He Accumulated Good Will from Industry Influencers

Gyms that could be fantastic fail every day because of extensive competition. It’s nearly impossible to find a desirable location for your gym that is not already overflowing with competitive exercise alternatives. The unique advantage that Tony possessed coming in to this process wasn’t his funny blogs or his ability to instruct the perfect Turkish getup – it was his network.

tg-cheeky

On the day that he formally announced his departure from CSP on his Facebook page, Tony accumulated 644 “likes” and more than 100 comments wishing him luck and positively reinforcing the move. If you work your way through the comment section, you’ll quickly realize that it reads like the “who’s who” of our little fitness bubble.

The good will didn’t stop there; he went on to record more than a half dozen podcasts discussing his next step and ultimately saw his message reach the far ends of the online fitness community. People were talking. Everyone was talking. Leads started rolling in in the form of emails, and messages on Facebook and Twitter. He wasn’t opening the doors to his business at the same starting line as his competition. Tony was working with a stacked deck.

The lesson here isn’t that you need to spend your time and energy attempting to convince people to share your message on the internet. Instead, it is that you should spend more time making friends than you do accumulating enemies. You’ll be hard-pressed to find somebody who dislikes Tony in this field.

You can’t just ask for a spot on a popular podcast like The Fitcast simply because you need to announce your new business venture. Instead, focus on earning that trust and fostering relationships over time so that when the moment comes for you to take a professional jump the way that Tony did, the most influential people in our field are lining up to ask how they can help.

3) He Didn’t Overreach

Aspiring gym owners aren’t always effective at separating the difference between wants and needs. Sure, you want a 10,000 square foot gym outfitted with $100K in Keiser equipment, but do you need it to be profitable and happy?

Instead of dreaming up his perfect space and building accordingly, Tony started by outlining his perfect lifestyle and began constructing a business model and gym that allowed him to maintain it.

core-white

While most are asking themselves how many power racks and platforms they can cram in to a unit, Tony was wondering how much square footage he’d need to be able to coach clients 20-ish hours per week while leaving enough time to publish 100+ blogs annually and also be a present father in the very near future.

Being a new gym owner doesn’t mean that you have to work 7-days per week in year one. Tony assumed responsibility for an 800 square foot space, negotiated a tenant-friendly lease agreement, and identified a pair of likeminded coaches who were willing to pay their share of the rent in an independent contracting format. He was hardly stretching himself thin.

Tony “took the leap,” but in doing so, manipulated the risk to maximize an efficient journey to the inevitable success he set himself up for leading up to his move.

About the Author

Pete Dupuis is the Vice President and business director of Cressey Sports Performance, one of the premier training facilities in North America. He also learned how to deadlift from Tony Gentilcore back in 2006. True story.

He writes a very successful website targeting the “fitness business” crowd HERE and you can also follow his shenanigans on Twitter HERE.

Categoriesmindset Motivational psychology

The Powerful Perfectionist

I have a BIG treat for you. My wife, Dr. Lisa Lewis, is making a much anticipated cameo on my site today. People loooove when she chimes in and writes an article for the site. Tony Gentilwhonow?

Enjoy.

She trains. Hard. Makes progress and achieves goals. Inspires and impresses others. She balances work, finances, family, friends, food, and her fitness. The fact is: she’s amazing. But the feeling? It’s often something quite different.

Copyright: <a href='http://www.123rf.com/profile_ammentorp'>ammentorp / 123RF Stock Photo</a>
Copyright: ammentorp / 123RF Stock Photo

 

A woman wrote to me several months ago about being stuck. She explained:

“[Lifting] is hard, I put in tons of effort and I struggle to be ok with this…the fact that it doesn’t come easily to me despite all my hard work, sweat, and effort.  I struggle with feelings of disappointment and feeling like I am letting myself down and my trainer down if I do not perform to MY unrealistic expectations… I fall into the comparison trap and thinking I “should” be like some random girl I will follow on Instagram.  It SHOULD be easier.  I SHOULD be squatting 225 for reps. Sometimes I struggle to celebrate the small victories and instead get down for the little things I didn’t do… the doubtful voice in my head or other distractions/stressors of life (work, relationships, etc)… still creeps in there, especially mid set if 1 of my reps wasn’t “easy” or “perfect”.

Sounds sad. Sounds frustrating and lonely. Sounds like a fun-sucking, comparison-focused, judgmental, negative, cycle.

Sound familiar?

Perfectionism has been defined in many ways. The “refusal to accept any standard short of perfection,” means that the perfectionist rejects any outcome or effort that is devoid of flaws… less than The Most… secondary to superlative. And in order for the perfectionist to ‘accept’ an outcome, it must be possible for there to even be such a thing as “perfect” in the first place.

What About the Strength Training Perfectionist?

Perfectionism can be viewed as a personality strength in athletic contexts (Hill, Gotwals, Witcher &

Copyright: gajus / 123RF Stock Photo

Leyland, 2015). As you might imagine, dedication and intense pursuit of success bode well for those in pursuit of a lofty (or in this case, heavy) goal.

Joachim Stoeber, professor of psychology at the University of Kent, recently described perfectionism as a “double edged sword” (2014). On one hand, perfectionism can be motivating. It can help us to feel determined, to fight for our goals and make the sacrifices necessary to progress in our training. On the other hand, perfectionism can fuel our inner-critic. It can keep us focused on our short comings and blind us to any progress we’ve made along the way.

Strive for perfection – but don’t be concerned about past imperfection.

Researchers of perfectionism have described healthy and unhealthy subtypes of perfectionism (Flett & Hewitt, 2005; Stoeber & Otto, 2006). Sometimes referred to as ‘healthy perfectionism’ and ‘neurotic perfectionism’, clear themes have emerged. Striving for perfection means to focus on the process (which I’ve written about in the past).

The striving perfectionist uses her energy to move toward the goal, as opposed to worrying about the outcome. In contrast, the neurotic perfectionist ruminates on past performance that was imperfect. She judges herself harshly, talks down to herself, and ends up feeling defeated, deflated, and less-than. She gets ‘stuck’, and not only does this lead to feeling bad, it has deleterious effects on future performance!

How to Strive for Perfection

Copyright: dogfella / 123RF Stock Photo

Set goals. Don’t shy away from your aspirations – but be intentional. Specifically, I recommend setting a goal, and being as specific as possible. Identify a timeline for your goal, and check in with a friend, gym-buddy, or professional about it – is this realistic?

Set yourself up for a 99% chance of success. If and when life gets in the way (catching a cold, going away for a long weekend, having a “pizza-emergency”) be flexible and adjust your goal so that you can stay on track with progress and continue to move forward. Any thought process or goal that keeps your focus on the past, and makes you feel bad about yourself, is a total waste of your time.

I cannot stress this enough: when you get down on yourself, and stuck there, you are wasting your time, and your energy, and you have nothing to gain. When you do have a setback or a failure, remember it’s just data and use the information to adjust your goals, reframe your intention, and keep it movin’!

Do Not Concern Yourself with Imperfection

Researchers and optimists agree: getting down on yourself for not being “good enough” is useless. Over the years, I’ve heard clients tell me they think it is productive to beat themselves up or shame themselves after a “failure”.

Some describe this as punishment, or penance for imperfection. Punishment is significantly less effective than reward. Reinforcing what you do correctly will keep you on track in the long run; punishment may have some temporary, short-term benefits, but those will quickly lose their power, forcing you to either get meaner with yourself, or abandon your goal altogether.

If you get stuck with perfectionistic concerns, here are some quick tips:

1) Turn the page: Remind yourself you’re wasting precious time and energy! Re-focus on the next opportunity to work toward your goal.

2) Re-frame “failure:” It’s just information. Falling short of your goal doesn’t mean anything about your worth, your value, or your capacity for improvement. It’s just a data-point that is relevant to that particular performance. Process it, consider how it can inform future goals and performances, and then move on.

3) Lighten up!: There are many benefits to being a perfectionist… so maximize the benefits and minimize the drawbacks. If you’re getting all bent out of shape about being 10 pounds short of a PR, or 3 pounds shy of your goal weight, simmer down! Your missing the forest for the trees. You’re missing out of feeling strong, healthy, happy, and fabulous, all because you’re off by a few digits. How silly can you be?!

Good luck!

NOTE: Lisa will be co-presenting with Artemis Scantalides on the I Am Not Afraid to Lift (The Power of Mindset Edition) on Sunday, November 6th at my studio here in Boston. Only 2-3 spots are available.2

Register TODAY under ‘EVENTS’ HERE.

Citations

Flett, G.L. & Hewitt, P.L. (2005). The perils of perfectionism in sports and exercise. Current Directions in Psychological Science, 14, 14-18.

Hill, A.P., Gotwals, J.K., Witcher, C.S. & Leyland, A.F. (2015). A qualitative study of perfectionism among self-identified perfectionists in sport and the performing arts. Sport, Exercise, and Performance Psychology, 4, 237-253.

Stoeber, J. (2014). Perfectionism in sport and dance: A double-edged sword. International Journal of Sport Psychology, 45, 385-394.

Stoeber, J. & Otto, K. (2006). Positive conceptions of perfectionism: Approaches, evidence, challenges. Personality and Social Psychology Review, 10, 295-319.

About the Author

Dr. Lisa Lewis is a licensed psychologist with a passion for wellness and fitness. She earned her doctorate in counseling psychology with a specialization in sport psychology at Boston University, and her doctoral research focused on exercise motivation. She uses a strength-based, solution-focused approach and most enjoys working with athletes and athletically-minded clients who are working toward a specific goal or achievement.

Lisa is also a certified drug and alcohol counselor, and has taught undergraduate courses as an adjunct professor at Salem University, Wheelock College, and Northeastern University in courses including exercise psychology, developmental psychology, and abnormal psychology. Lisa currently works as the assistant director of a college counseling center in Boston, MA, and she has a small private practice in the nearby town of Brookline.

As a new addition to the “I Am Not Afraid To Lift” workshop, Lisa will integrate mental skills into the physical skills training of the day. Mental skills can enhance performance, maximize motivation and prevent barriers like negative thinking, fear, and self-doubt from interfering with goals.

CategoriesStuff to Read While You're Pretending to Work

Stuff To Read While You’re Pretending To Work: 10/7/16

The Sox lost last night, so eff it….lets just get into this week’s list of stuff to read.

Copyright: maglara / 123RF Stock Photo
Copyright: maglara / 123RF Stock Photo

Some Stuff to Check Out Before You Read Stuff

1. Last Call: Dean Somerset and I will be in Minneapolis, MN (at Movement Minneapolis) next weekend (Oct 15-16th) for our final Complete Shoulder & Hip Blueprint workshop in 2016. It’s going to be an awesome, especially since Dean promised to lip sync You Outta Know by Alanis Morissette while discussing hip anteversion. Because, you know, he’s Canadian she’s Canadian, it makes sense.3

Go HERE for more information and to sign-up.

2. CORE (<– that’s my studio in Boston) will be hosting the I Am Not Afraid to Lift (Mindset Edition) workshop featuring Artemis Scantalides and my wife, Dr. Lisa Lewis.

Date: Sunday, November 6, 8AM-5PM.

i-am-not-afraid-to-lift

If you’re interested in learning more about kettlebell and bodyweight training, proper technique, programming, as well as how to develop sound mindset strategies to enhance performance, this workshop will be a great use of your time.

This workshop is appropriate for women who lift of all levels, from women who have never lifted weights before, to beginners to advanced lifters. Men have attended too…;O)

Early bird rate ends THIS SUNDAY (10/9) and there are only five spots left. For more information you can click HERE (<– click events tab).

3. For a little change of pace I started Dr. John Rusin’s Functional Hypertrophy Training program this week.

  • OMG I have been so sore all week (but in a good way). Definitely more volume than I’m used to, which is a good thing. It’s been a looooong time since I’ve done something like this. I’m looking forward to the process.
  • I’m learning a lot doing it. I can tell John put a lot of thought into the structure of the program and everything – from exercise selection to exercise order – makes sense and has a purpose.
  • Fuck him for making me so sore.

My plan is to do this program for a minimum of 12 weeks and to detail some of my experiences along the way via social media. If you’d like to jump in on the action go HERE and then use the code TG10 to save a little money off your purchase. Lets get jacked (and commiserate) together…;o)

And now lets get to the stuff to read.

6 Ways to Reduce Shoulder Pain During Squats – Tony Bonvechio

It’s common for many lifters to experience shoulder pain or discomfort when squatting, especially with heavier loads and/or frequency.

In this article CSP coach Tony B breaks down some strategies you can implement or consider to prevent that from happening in the first place.

What Women Should Eat to Build Muscle – Dr. Cassandra Forsythe

Cass hits everything in this article – how much protein to eat, whether or not nutrient timing matters, and attempting to finally putt an end to carbohydrate phobia. And those are just the tip of the iceberg.

Excellent article here.

Certified Weightlifting Performance Coach – Wil Fleming

 

TODAY (Friday, October 7th) is the last day this certification will be open. Wil is one of the best OLY coaches out there and this resource is, hands-down, one of the most thorough (and accessible) of its kind I have come across in a while.

If you’re a coach/personal trainer and looking to take your skill-set to the upper echelons of excellence you can’t go wrong here. And, it’s at a very affordable price.

Don’t miss out, go HERE, and clean up those cleans.

Social Media Highlights

I see many of my colleagues doing this and figured I’d jump in on the action. You know, cause I’m important.

Twitter

Instagram

The 1-Legged RDL is a great exercise, but lends itself to some common errors. Top video showcases a poor looking example. Very little hinging coming from the hips and almost looks as if I’m just lowering the DBs with my arms. Notice, too, how I lose spinal position and bend at my waist. BOTTOM video showcases a proper RDL. Some cues I like: 1) backside stays long. Meaning from head to heel I should stay in a straight line. Here I also like to cue “move your heel away from your head as far as possible.” Another cue that works (mostly for geeks) is “pretend your Han Solo in Episode IV in that scene when him and Luke are in the trash compactor and you need to push the walls away with your head and heel.” 2) The big toe of the moving leg should stay pointed towards the floor the entire time and towards midline of the body. This will help prevent the hips from rotating too much. And 3) the idea is to get the hips to do the work via a hinge pattern. Many people get in the habit of actively using their arms to lower the DBs towards the floor. Instead I like to cue people “soft knee, and the only way the DBs are moving is by you moving BACK into the hip.” The idea is not to lower DBs all the way to the floor. Some people may be able to do so and keep good spine position, but that’s about as rare as a Vegan Centaur. Move via the hip and use your “usable ROM” keeping good form, and over time that may improve. And yes, that’s Madonna playing in the background. So what. #singlelegtraining #rdl #personaltraining #coachingcues #doingshitright

A video posted by Tony Gentilcore (@tonygentilcore) on

Categoriespodcast

Cut the Sh!t Get Fit Podcast Appearance

I had the pleasure of being invited onto the Cut the S#!t Get Fit Podcast recently hosted by Rafal Matuszewski.

Needless to say he hooked me at the title.

Copyright: dr911 / 123RF Stock Photo

The only way you could possibly name a podcast more suited for my personality would be if you named it “The Deadlift Show” or, I don’t know “Dead Animal Flesh is Delicious Show.”

Nevertheless, it was a pleasure to be invited onto the show (which, coincidentally, has had several other esteemed guests such as Dan John, Krista Scott-Dixon, George Fear, and Jordan Syatt, to name a few).

Rafal and I discussed several topics, including fat-loss specific training (my take on it is a bit different than most), training for women, and my experience taking the Pinnertest.

It’s a short and sweet interview – 50 minutes – and is perfect if you’re looking to pass a little time today if you’re driving, at work, or stuck on public transit. Or if you just like listening to my voice, that’s cool too.

You can check it out HERE.

Categoriescoaching Corrective Exercise mobility

To Roll and Stretch or Not To Roll and Stretch

Here’s the deal: Whether or not someone should stretch and/or utilize the foam roller is up to them. There’s research and anecdotal evidence to back up both sides of the argument

I find value in both as a coach. Considering we’re talking about a 5-10 minute “investment,” and the abyss of benefits involved – improved tissue quality, increased tissue extensibility, decreased likelihood of injury, a more primed CNS, 1007% increase in general level of sexiness – I feel implementing both is a no-brainer.

Copyright: wavebreakmediamicro / 123RF Stock Photo

There’s a degree of expectation management involved, however:

1. Foam Rolling – harder doesn’t mean better. People seem to be under the impression that the more you grimace and induce “pain,” the more benefit you’re getting.

Here’s the progression most people take:

“Soft” Foam Roller —> “Hard” Foam Roller —> Rumble Roller (the one with those spikey thingamabobbers) —> PVC Pipe —> Barbell or Straight Up Lead Pipe —> Live Grenade.

Some people take foam rolling to the next level, as if the goal is to earn a Badge of Hardcoreness. BTW: that badge needs to happen. I do not agree with this approach and find it defeats the purpose.

I also understand there are camps out there who feel foam rolling is a complete waste of time. I tend to call in like with THIS response from Kevin Neeld.

2. Stretching – Lets be honest: this is the first thing that gets “tossed” when there’s a time crunch with training. I hate doing it, you hate doing it, the Easter bunny hates doing, everyone hates doing it. However, it’s hard to discount the mountain of research and anecdotal evidence that it works and does help people feel better.

And I know most people reading along agree with my train of thought: “I should do more of it.”

A funny thing: people tend to stretch what “feels good” or what they’re good at. Or, more commonly, they stretch, but they’re not stretching what they think they’re stretching.

I.e., not a good hip flexor stretch

Nonetheless, while I could keep going on and on and on I want to defer to my colleague, Shane McLean, who offers up some of his insights and “go to” rolling and stretching strategies he uses with his clients.

Enjoy.

To Roll and Stretch Or Not To Roll and Stretch (That is the Question)

Foam Rolling

Don’t you love that person who grabs the foam roller, plonks himself in the middle of the gym and proceeds to twist, grunt and grimace like a game of Twister?

Yeah, that person definitely needs a talking too.

Foam rolling is either better than sliced bread or a complete waste of time depending on whose camp you’re in. However, there is plenty of middle earth ground.4

You should think of foam rolling as a poor man’s massage. Having hands on you with the massage therapist inflicting pain is definitely more effective than the roller. However, foam rolling is cheaper and more accessible.

Just don’t go overboard.

Mike Boyle explains his rationale for foam rolling in The New Functional Training for Sports 2nd edition. He thinks foam rolling can help combat muscle creep.

Muscle creep is the extensibility of soft tissues which are those loaded under low pressure for an extended period of time.

A stretched muscle will attempt to go back to its resting length but will give up and in an attempt to bridge the gap will lay down more fibers. If the stretch is applied slowly enough the muscle will change its length and retain that change (Myers 2009, 36).

Doesn’t that sound creepy?

One study by back guru Dr. Stuart McGill concluded that “sitting with the back slouched for as little as 20 min can result in increased laxity in the posterior spinal ligaments” (McGill and Brown 1992).

Now if that doesn’t strike any fear into you to sit up straight this instant I don’t know what will. Prolonged spinal flexion can reduce back muscle protection of the underlying spine due to increased laxity. (1)

The muscles in the back already take a beating and going straight from the office to the squat rack would be as pointless as poking yourself repeatedly in the eye, for fun.

However, showing your muscles a little love with foam rolling to decrease muscular tension before crushing your squats and deadlifts sounds like a much better idea.

Foam rolling before warming up sets the table for a better warm up. A better warm up means a better training session and less chance of you ending up on the DL. Doesn’t that sound like a good idea? Thought you would see things my way.

Here are my five preferred must do rolls to help combat the creep and to feel and move well:

1) Foot Massage With Ball

 

2) Hamstring Roll

 

3) Piriformis Roll

 

4) Lower Back Roll

 

5) Thoracic Spine Roll

https://www.youtube.com/watch?v=LgNWSQx08Hw

 

Stretching

Stretching is one of those topics that fitness professionals will never sit on the fence about. It’s either the devil incarnate or it’s the cure all. Both sides will argue till their blue in the face.

When coaches get into a pissing match, it’s never pretty. There is plenty of name calling, hair pulling and chests puffed out. However, like with most polar opposite points of view, the truth lies somewhere in between.

Let Mike Boyle be the voice of reason here.

“A lack of flexibility seems to be a causative factor in many of the gradual onset injury conditions that plague today’s athletes. Overuse problems like patella-femoral syndrome, low back pain, and shoulder pain seem to relate strongly to long term tissue changes that don’t respond to dynamic stretching.” (2)

If static stretching good enough for Mike, it should be good enough for the rest of us. Besides, if you stretch for a few minutes it will feel good and the universe will not blow up.

Combining foam rolling for the back of your body with a few stretches for the front may help improve your range of motion and help the stretch tolerance of the foam rolled muscle.

Here my preferred “go to” stretches:

1) Hip Flexor

 

2) Half Kneeling Quad

 

 

3) Biceps

 

 

4) Chest

 

5) Anterior Deltoid

 

References

1. Is Activation of the Back Muscles Impaired by Creep or Muscle Fatigue? Daniel Sánchez-Zuriaga – Michael Adams – Patricia Dolan – Spine – 2010

2. The Effect of Static Stretch and Warm-up Exercise on Hamstring Length Over the Course of 24 Hours. Volkert Weijer – Gerard Gorniak – Eric Shamus – J Orthop Sports Phys Ther Journal of Orthopaedic & Sports Physical Therapy – 2003

About the Author

Shane “The Balance Guy” McLean, is an A.C.E Certified Personal Trainer working deep in the heart of Dallas, Texas.

No, Shane doesn’t wear a cowboy hat or boots.  After being told that his posture blows by Eric Cressey, he has made it his mission to rid the world of desk jockeys and have fun while doing so.

After all exercise is fun and never a “work” out.

You can follow Shane on Twitter HERE, and Facebook HERE.

CategoriesStuff to Read While You're Pretending to Work

Stuff To Read While You’re Pretending To Work: 9/30/16

I have a few editors who are, to their credit, patiently waiting for me to submit some articles. It’s 7:30 AM as I type this and I already cracked open a Spike. Time to get to work.

But first this week’s list to stuff to read….

Copyright: maglara / 123RF Stock Photo
Copyright: maglara / 123RF Stock Photo

 

As a quick reminder: Dean Somerset and I will be in Minneapolis, MN the weekend of October 15th to host our Complete Shoulder & Hip Blueprint. This will be our last one of these for the foreseeable future. Well, or until Backstreet Boys do another reunion tour.

You can get more details HERE.

As (another) quick reminder: Wil Fleming’s Certified Weightlifting Performance Coach is now available, but only through next week. If you’re like me and find that the OLY lifts are a coaching gap, this is a perfect resource to help narrow it. It’s really, really well done and it does a superb job at making something so complex, simple. It’s a testament to Wil’s phenomenal coaching style.

Check it out HERE.

Why Dieting Sucks – Brad Dieter

I’ve only just “discovered” Dr. Dieter’s work, but I believe I am borderline stalking him now. I’ve been creeping on his website, I now follow him on Twitter, and, surprise Doc, that’s me peering through your window…..;o)

This was an awesome “rant” he wrote I had to share. Like this gem:

“Most people would be far better off spending more time being well fed, and using that food to maximize training that improves their strength, power, balance, endurance, and conditioning and then using short, smart, dieting cycles to focus on fat loss. In fact, the more often you spend in a “normally fed” state the more effective short, intense, periods of dieting or cutting are. “Dieting” should be used in more of a controlled, pointed, manner to elicit a specific effect over a shorter time window.”

Personal Trainers: What The Hell Are You Doing? – Charles Staley

95-99% of personal training clients = Overweight. Under-muscled. Injury-prone. Metabolic disease risk. Low energy, low self-esteem.

What most of them need = more muscle.

“Muscle is what sets a cascade of positive adaptations into motion — faster metabolism, ability to eat more without consequence, more strength, improved endurance, better balance, increased bone density, less predisposition towards obesity and heart disease. Better energy, better sleep, higher sense of self-worth.”

What most of them get = not that.

Nice one coach!

Kettlebell Swings: You’re Doing Them Wrong – Kelli & Abby Keyes

Tons of practical info from Kelli and Abby on this one, and one of the best articles on the swing I’ve read in a while breaking down many common mistakes.

Social Media Highlights

I see many of my colleagues doing this and figured I’d jump in on the action. You know, cause I’m important.

Twitter

Instagram

1-arm DB row. At the top, how to perform it in way that makes my eyes bleed. Too much humeral extension (elbow going way past midline of body) is not necessary. More ROM, in this instance, does not equate to better. In fact, it can lead to anterior humeral glide syndrome and a pissed off bicep tendon and shoulder. The bottom video: how I like to coach this exercise. I definitely prefer to cue people to think “shoulder blade moves around the ribcage.” I.e., I don’t like trainees to keep their scapulae retracted the entire time (this can lead to a whole host of other issues, namely excessive downward rotation). It’s meant to move. Another cue I like: “bring elbow to hip.” The DB row is more of an arc motion than straight up and down. Also a pause at the top is never a bad idea. 90’s hip hop also helps.

A video posted by Tony Gentilcore (@tonygentilcore) on

Categoriesbusiness Motivational

Unexpected Entrepreneurial Shenanigans

“Unexpected entrepreneurial shenanigans.”

Those were the three words I wrote in the blank space describing my reason for having to cancel a Skype call with a marketing group recently.

Copyright: olegdudko / 123RF Stock Photo
Copyright: olegdudko / 123RF Stock Photo

 

I happily picked a time to reschedule and no more than an hour later received an email from one of the gentlemen I was supposed to meet up with more or less giving me kudos for coming up with the best “line” for canceling a meeting he had ever heard.5

I didn’t like cancelling, and I felt like a dick, but I was being honest.

Being an entrepreneur, is, in many cases, organized chaos. Emphasis on the chaos part.

Since leaving Cressey Sports Performance coming up on a year now, and embarking on some opportunities here in Boston, I wanted to share some quick tidbits, lessons learned, advice, and holy-shit-don’t-do-that-again moments I’ve learned as a newly minted “entrepreneur.”

I’m An Entrepreneur, I Guess.

To be clear, I don’t necessarily walk around referring to myself as an entrepreneur. As in: “Oh, hello, my name is Tony Gentilcore, entrepreneur.6 Maybe if my name was Elon Musk I could pull that off. But until I start sending rockets to Mars I’ll keep my mouth shut.

However, I’d be remiss not to point out that, since 2006 (when I first started writing) I’ve been busy building a “brand” that has become fairly recognizable within fitness/health circles. Despite having not officially become a “gym owner” since this year, in many ways I’ve worn the entrepreneurial hat for about a decade. And, honestly, if you’re in this industry as a personal trainer or coach, and even if you work in a commercial gym setting, all that follows still applies.

On to the pontification.

1) Books Are Cool. But They’re Books, Not Real Life.

I’m a firm believer that if you’re a fitness professional your reading or continuing education should be divided 50/48/2.

50% = Training, program design, assessment, exercise science, nutrition, or anything related to the fitness industry specifically.

48% = Business or personal development

2% = LOLCats

Admittedly, I didn’t hop on the business/personal development train until I met Eric Cressey, but ever since, I’ve been a staunch behavioral economics nerd. I devour books by the likes of Malcolm Gladwell, Dan Ariely, Chip & Dan Heath, Charles Duhigg, and the Freakonomics badasses.

It also helps I’m married to a psychologist. So getting into “lets communicate and talk about our feelings mode” isn’t uncharted territory for me.7

I feel it behooves any fitness professional to take the initiative and divide their reading material.

There’s only so much about squat mechanics you can digest that will have a carry over to your business success. If you have no idea what the term “overhead” means, how the Self-Determination Theory steers a lot of what we do as coaches, whether or not you should apply for an LLC, or have any idea how to create lead generation, you need to expand your horizons outside of Supertraining.

But take all of those business books with a grain of salt.

I’ll note, and this is something Mark Fisher brought up last weekend, most of the books you find on the New York Times Best Seller list are aimed at Fortune 500 companies. The authors write them in the hopes of getting hired by said companies as an consultant. As a result many of the “systems” and protocols they discuss in their books have little weight with a fitness facility of 1-10 employees.

Still read them. Just understand that what’s written on paper won’t always apply to real life if your company isn’t named Apple or GE.

2) Get an Accountant

Waaay back in the day, circa 2007, when we first opened CSP, I learned a hard lesson in money management.

Up until that point I had always been “employed” in the sense that I had taxes taken out of my pay check and then received a W2 at the end of each tax season.

Neither scenario happened back in 2007.

And while I wasn’t an idiot and understood the concept behind paying quarterly self-employment taxes, for lack of a better term, I effed up.

Like, royally.

Needless to say it didn’t take long for me to learn my lesson, and to hire an accountant. I’ve had the same one since 2008 and my man-crush on him grows each year.

He tells me what I can and cannot write off8, and also tells me where to siphon my money in order to better prepare for unexpected events and to better prepare for retirement.

He’s the man.

So, get an accountant, preferably one who’s familiar with the fitness industry (which mine is). The money you spend on him/her will more than pay for itself.

3) Find YOUR Work-Life Balance

I’m at a cool stage in my career. CORE – my training studio in Boston – is exactly what I need it to be.

core-01

Many reading know the story, but as a quick refresher: I left CSP in the fall of 2015. After eight years it was just time to leave. No weirdness or animosity or knife fights ensued. Initially – from Nov 2015 through June 2016 – I was sub-leasing space/time at an already existing studio underneath a woman who owned it.

It was a perfect scenario as I had ZERO interest in owning or running my own gym. I think there’s this weird “thing” in the industry where we’re programmed to think the holy grail is to own a gym, and that you’ve MADE IT once that happens.

That’s a bunch of bullshit. Gym ownership is not for everyone.

I ended up paying an hourly rent and could train however many clients I wished any way I wished (semi-private). Plus, it was only a mile from my apartment. And I could blast techno. #winning

June 2016: Circumstances arose where the person I was sub-leasing under was not going to renew her lease. She asked if I’d want to take it over? My initial reaction:

via GIPHY

Long Story Short:

In running the numbers – overhead (rent, liability insurance, utilities), additional equipment cost, miscellaneous stuff like hiring painters, flooring, making of new logo and sign, black lights and disco balls (kidding) – it was going to be cheaper for me to take it over.

That is, assuming I could maintain my current clients (I did), have systems in place to “recruit” new clients (always a work in progress), and have 1-2 trainers sub-leasing under me to help with rent.

Also, I knew I didn’t want to be coaching 25, 30, 40 hours per week. I could change my mind, but I don’t have much interest in growing CORE to CSP levels. As of today all I need is a (badass) space to train my clients 15-20 hours per week, and an open schedule to still pursue my writing endeavors, distance coaching and travel schedule, working on some fitness products, and time to practice my light saber skills.

It was the right fit for me.

It’s different for everyone…but finding YOUR work-life balance is crucial. Not only for long-term success (whatever that means to you), but for sanity, overall level of happiness, and fulfillment too.

[NOTE: I’d head over to Eric Cressey’s site and do a search for “developing revenue streams” if I were you. It’s what will allow you to reduce your coaching volume and build on your total income if that’s something you’re interested in.]

4) Don’t Be Afraid to Ask For Help

This is the part which served as the impetus of this post. I cancelled that initial meeting because, in many ways, I’m a one man show.

I write the programs and coach all my clients, I’m the one who writes all the blog posts (sans the guest posts, but even those take time to format), I’m the one who answers all the emails, interacts on social media, collects payments, schedules, and cleans the facility. And none of this takes into account the clusterfuck of fuckedness that goes into launching your first product (Ahem, Complete Shoulder & Hip Blueprint coming very, very soon), and other things such as podcast appearances, writing responsibilities for other sites, and you know, spending quality time with my wife.

Oh, and I’m expected to be jacked. So, there’s that too.

It’s only been recently I’ve asked for help. You can’t expect to do everything. Well, you can…it’s just the likelihood of you doing everything well – and without driving yourself crazy – is slim.

I hired a “virtual assistant,” Keeley, and she’s been a life-saver.

NOTE: Keeley is a real-live person. I just mostly interact with her via email.

She came recommended to me via another colleague, and the cool thing – and this is something for you, dear reader, to consider – is that I “pay” her with programs and coaching (and fist bumps).

It’s a trade-barter situation. She runs various administrative tasks for me and helps me stay more organized and less likely to light my face on fire, and I write her programs and help guide her towards deadlifting dominance.

Win-win.

5) Consider Your Toilet Paper

This tip from Sol Orwell, entrepreneurial master:

“As an entrepreneur, it is VERY important that you get the small details right. That’s what separates the haves from the have-nots.

As such, here’s a pro-tip on leadership: the toilet paper should roll down from the top, NOT the bottom.

You’re welcome.”

The seemingly trivial stuff matters. Not having a clean facility matters. Not dressing professionally matters. Not taking out the garbage matters. Replacing broken equipment matters. Playing Beyonce radio when your female clients demand it matters. Smiling (even when you’re having a bad day) matters.

BOOM.

CategoriesConditioning Motivational Nutrition Program Design

Look Like Jason Bourne

Today’s guest post comes courtesy of business/life/fitness writer and world-traveler extraordinaire, Anthony Yeung. The title says it all folks.  

Jason Bourne is the badass to end all badasses. He’s not a British playboy like James Bond and he’s not a billionaire-wunderkind like Bruce Wayne.

Instead, he’s just a gruff and simple man who beats the crap out of people by using desk stationery — a pen, a rolled up magazine, and a book.

In this article, I’ll crack the code of actually BECOMING Jason Bourne with a five-step plan. I can’t guarantee you’ll be able to leap across buildings or get multiple passports… but I can guarantee you’ll increase your rating on the “Jason Bourne Scale of Awesomeness” and have A LOT of fun while doing so.

Enjoy!

1) Build REAL Strength and Power

Jason Bourne’s one-punch KO is a testament to his brute strength.

https://www.youtube.com/watch?v=-ugKCJsNyBQ

 

And his overall badassery.

Fortunately, if you read Tony’s blog regularly, you already have all the information you need to get strong as hell. (The man is WAY smarter and stronger than me.)

But I’ll simply review the basics and share a few add-ons that could help take your fitness to Bourne-levels.

1) Focus On the Big Lifts and Get Strong as Hell.

Your workouts should center on things like heavy squats, deadlifts, bench presses, rows, pullups, overhead presses, and lunges — basically, any exercise that targets a lot of muscles and creates a massive stimulus for growth. Also, go heavy with fewer reps to build that foundation of absolute strength.

From there, build “old-school strength” by doing lots of weighted carries for core, grip, and stability work.

 

It might help you KO someone… or open a pack of shaving razors without scissors.

2) Once You Have a Solid Foundation of Basic Strength (alactic), Develop Your Lactic Capacity with Complexes.

Jason Bourne’s fight scenes take a lot longer than a set of three fronts squats.

That’s where complexes come in: You’ll race through sets of different exercises without any rest or even setting down the weight. It’ll hammer every muscle in your body and crank up your work capacity, all in 1 – 2 minutes.

Here’s a dumbbell complex:

  • Romanian Deadlift x 6
  • Bent-Over Row x 6
  • Reverse Lunge x 6 each side
  • Dumbbell High Pull x 6
  • Overhead Press x 6
  • Front Squat x 6
  • Plyo Pushups x 6

For the final set of pushups, toss the dumbbells aside and do them on the floor. Rest for a few minutes and repeat the complex.

3) Free Your Body

Jason Bourne is like an MMA and parkour athlete wrapped together in a dark overcoat. Thus, to fight every kind of villain imaginable, scale walls, and leap across buildings, you have to be mobile, agile, and spry.

If you can’t touch your toes, however, start there. Use mobility drills, PRI exercises, and self-myofascial therapy to improve your range of motion, release chronically tight and toned muscles, and get more limber.

 

Next, work in all planes of movement. While traditional strength exercises are usually in the sagittal plane or frontal plane, incorporate modalities that builds free-flowing strength, endurance, and power.

My favorite method is Animal Flow, which is just a series of crawling patterns on steroids. It’s great for conditioning, stability, and developing complex movement patterns. It’s also very humbling: one full minute of crawling patterns could kick your ass.

 

4) Develop Power and Speed

Jason Bourne has blazing speed and lightning quick reflexes. Thus, not only can he demonstrate absolute strength, but he can also demonstrate that strength faster than anyone else.

While Olympic lift variations are great for this, I prefer kettlebell swings, snatches, and cleans because (1) their learning curve is quicker, (2) they improve stability/mobility, and (3) they can be used in conditioning drills.

TG Layering the KB Swing #1

 

TG Layering the KB Swing #2

 

From there, feel free to add high-speed work like sprints. Just follow Charlie Francis’s suggestion to stay above 95% max-effort — anything less will be too slow to create the right adaptations.

2) Condition Like a Badass

So Jason Bourne is strong… got it.

But he’s also conditioned like a badass too.

If you struggle to run a few miles, then sprinting through buildings, jumping through windows, and fighting Desh will be damn near impossible.

Step One: Develop a Massive Aerobic Base.

Developing an aerobic foundation actually improves your performance in high-intensity efforts and helps you recover (1) between bouts of high-intensity exercise and (2) after hard workouts.

There are many different ways to build an aerobic base, but two easy places to start are with cardiac output training and high-intensity continuous training.

Cardiac Output is basically any modality that keeps you in the 120 – 150bpm zone for 30+ minutes. You could go for a jog, a bike ride, or even do a circuit of various bodyweight exercises.

[Note from TG: if there’s ONE thing I’ve done a complete 180 on in recent years, it’s my thoughts on aerobic training or “cardio.” We need it. Don’t be one of those stupid “it will steal your gainz” bro-science boneheads.

For more information on WHY it’s important and HOW to implement it read THIS, THIS and THIS.]

High-Intensity Continuous Training (HICT) is where you do one explosive rep of an exercise every 3 – 5 seconds for 5 – 7 minutes while staying in the aerobic zone. This way, you’ll target your fast-twitch muscle fibers without exhausting them and help them become more fatigue-resistant as the cells create more mitochondria.

 

Once you have a strong aerobic base, layer on the anaerobic stuff, which you can get from typical HIIT workouts.

3) Get Lean (If You Ain’t Already)

Unlike James Bond, Bourne doesn’t need a tuxedo to look like a badass; most of the time, he’s wearing a T-shirt you could get at Goodwill.

But you can’t do that if you’re rocking a “Dad Bod.” Fortunately, you don’t need to get shredded — even in the most recent film, he looks like he’s around 10 – 15% body fat.

To drop any stubborn body fat, figure out your caloric defei

Dial in your diet.

“IS JASON BOURNE GLUTEN-FREE… OR IS HE PALEO?!”

My guess is that, if you asked that question, he would give you a cold stare.

Eat whole foods. As a rule of thumb, don’t eat things that come out of a box or can.

Protein: Lean meats, fish, nuts, eggs, good protein powders, bacon (because, duh), etc.

Carbs: Veggies (pile on the veggies), rice, potatoes, quinoa, whole grains, fruits, etc.

Fats: Olive oil, coconut oil, real butter, nuts, avocados, fish oil, flax oil, etc.

4) Improve Your Stress Response

“I can tell you the license plate numbers of all six cars outside. I can tell you that our waitress is left-handed and the guy sitting up at the counter weighs two hundred fifteen pounds and knows how to handle himself. I know the best place to look for a gun is the cab or the gray truck outside, and at this altitude, I can run flat out for a half mile before my hands start shaking.”

(Meanwhile, I barely remember MY license plate number.)

Bourne has RIDICULOUS awareness.

A lot of that comes from being a freak… but a lot of that also comes from eliminating your mind clutter and being completely in the present moment. It’s when we’re constantly worrying about the past, the future, or how our Fantasy Football team is doing, however, that we miss life’s little details.

Bourne can also handle A TON of stress without tapping into his “fight-or-flight” systems. (P.S. Building your aerobic system helps with this too. Woohoo!) I mean, sure, he had that car chase with Kirill, but SEE HOW FREAKIN’ CALM HE LOOKS:

 

Here’s how you’re going to increase your ability to tolerate stress without frying your sympathetic nervous system:

1. Meditate

Everyday, take a few minutes to relax, take a few deep breaths, and increase your awareness. I use the Headspace app, but feel free to explore the many different options and find something that works for you.

The key is that (1) you like it and (2) it helps you de-stress your mind.

2, Eustress Training

I learned about eustress training from the guys at Ethos Colorado and the concept is simple:

“Do as many reps of a big lift as you can without tipping into a stress response.”

For example, set up a deadlift with a weight that’s hard, but still something you can do smooth, fast, and calmly. (“No grunting, no death metal, and no belts?! What is this — Planet Fitness?!”)

Then do 40 sets of 1 rep and keep your heart rate under 150 bpm. The next time you workout, try to do more sets or do a slightly heavier weight each workout while still staying stress-free. Over time, you’ll increase the amount of volume you can handle without stress.

5) Simplify

“I’m gonna ask you some simple questions. You’re gonna tell me the truth, or I swear to God, I’m gonna kill ya.”

Jason Bourne is all about simplicity. Think about it:

His wardrobe is as diverse as Ned Flanders. He doesn’t shop at Ed Hardy and his dark, muted colors would make any New Yorker proud. His haircut is something you can get at a barber college for $5. (Unlike Bourne, however, I recommend you smile occasionally.)

 

“I’m so happy!”

This is an optional step, but I encourage you to take a look at your life and take note of the superfluous things you can do without.

Do you have shirts you only wear once a year? A shelf full of books you never read? A cable television package you never use? Boxes full of random crap that take up space in your garage?

Perhaps you can donate or get rid of them.

It seems small — and even unrelated — but it all goes a long way in freeing your mind and simplifying your lifestyle. Now your possessions won’t possess you.

The result?

Being able to focus on what’s truly important and being able to control your life.

Oh, and please cut off your man bun.

About the Author

 

Categoriesbusiness fitness business

What I Learned Listening to Unicorns About the Business of Fitness

Unicorns are real.

Copyright: cattallina / 123RF Stock Photo
Copyright: cattallina / 123RF Stock Photo

 

I hung out with two of them this past weekend. Except, these weren’t unicorns in the fantastical sense, you know, with horns sticking out of their foreheads and the proclivity to shoot rainbows out of their ass.

In fact, these unicorns didn’t even have four legs. Or a tail.9

No, these “unicorns” were none other than my good friends Mark Fisher and Michael Keeler of Mark Fisher Fitness, co-founders of one of the most successful gyms in NYC (or the world for that matter). A place where members are referred to as ninjas, the gym itself is referred to as The Ninja Clubhouse of of Glory and Dreams, and well, lets just say it’s not uncommon territory for spontaneous ABBA dance-offs to take place in between sets of KB swings.

Actually, it’s par for the course on a Wednesday night.

Their moniker is Serious Fitness For Ridiculous Humans. Oftentimes people see the glitterly website and think: “Huh, that’s odd/interesting/WTF, did I just see a pic of a trainer wearing buttless pants? I guess it’s a cool place/I think I need to go wash my eyes.”

And it is. It’s an amazing place. I’d make the case there’s no gym in the world that does what MFF does. It’s impossible to walk within their walls and not feel good about yourself. The incessant positive reinforcement and insatiable desire to make people happy (and to accept their unique weirdness) is impressive.

What gets lost in translation (and amongst the buttless pants) is that their staff are some of the best at what they do. Sure, they have fun (like, a lot of fun)…but they’ll also casually discuss PRI, Pavel, Strong First, RKC, Smolov squat cycles, neck alignment, McGill vs. Contreras/Schoenfeld, and the pros and cons of OLY lifting.

Further, this was the end of an email I received from Mark a few years ago when he and I were going back and forth on a job opening MFF had and what they look for in a possible hire:
“Don’t get me wrong, if they’re a drag queen, that’s HUGELY helpful, but they need to be a drag queen who knows who Ed Coan is.”

To say Mark and Michael have built a successful (fitness) business – a very unique and unconventional one at that – would be an understatement. They are the MASTERS at building community and hiring the right people who are the right fit. And, they’re also the masters at being anal as balls at implementing systems and having a spreadsheet and purpose for everything pertaining to MFF and their business.

They were in Boston this past weekend and I had the opportunity to attend Day #2 of their Inside the Unicorn business workshop. Below are some takeaways (written in list/bullet format because I know I’m going to be all over the place).

1) We’re programmed by the industry to not offer free shit, and I’ll admit I’m hot and cold on this topic. To get people into your “funnel,” however, why not host a free outdoor class and then offer some sort of one-time offer or flash sale to lure people in? $50 off one-time assessment, or some sort of reduced price-point on a initial package.

2) To that point, you can then add people to your mailing list and then, in Keeler’s words, “hunt them like an animal for 30-days to purchase or to sign-up for a service you offer.” After 30 days, pump the brakes. Keep them on your list, but stop hunting.

  • Some people may take a few months (if not years) before they’re ready to commit to anything. Staying on their radar – in a non-pushy, non-urgent way – is important.
  • Interestingly, Keeler noted how NO-ONE picks up their phones, but that leaving occasional voice messages is still relevant. They can still listen to your voice, which “humanizes” the interaction.

3) At MFF they’re huge advocates of yearly (staff) reviews. Coincidentally, they’ve found that staff members are often harder and score themselves much harsher than management. To that end, their go to source on this front is the Gallup Q12 Employee Engagement Survey.

  • Keeler readily admits that the questions are open-ended, abstract, and “wishy washy,” but the research on their effectiveness backs up the results.

4) Speaking of evaluations, on a more personal facility to facility level, both Mark and Michael implored the attendees to come up with their own evaluation questions based off THEIR core values.

For example, for me, some of the questions I came up with were:

  • “How do you demonstrate integrity?”
  • “Do you feel you’re in an environment where your needs are met and that you’re able to grow as an individual and professional?”
  • “A Tribe Called Quest is the greatest rap group of all time, right? RIGHT?”

5) In addition, during the evaluation process it’s important to hit on different categories (and to make them relevant to YOUR facility). Here are some things to consider and my questions:

  • Skill-Based Competence – “I feel comfortable coaching the big 3 – squat, bench press, deadlift?” Maybe you’re a KB-based facility, so a more appropriate question here is your employee’s ability to coach a swing or get-up.
  • Communication Expectations – “I am able to regress/progress exercises based off client’s ability level, injury history, and goals?
  • Unique to Culture – “I can articulate complex concepts – PRI, joint position, etc – simply?” If you work at a place like MFF, maybe a good question here would be “I’m okay with being silly.” or “I feel comfortable coaching a squat with a dildo glued to the squat rack.” Make these questions unique to YOUR gym culture.
  • Open-Ended Questions – “What can CORE do better to help you succeed?

NOTE: note the use of “I.” This makes the evaluation more personal and more apt for people to honest.

6) Piggy backing off of #5, Michael and Mark encouraged everyone to omit the abstractness of using a numbered only ranking system (1-5), and to add words. Have fun with it. Here’s what I did:

“I feel comfortable coaching the big 3 – squat, bench press, deadlift?

1 = I suck balls.

2 = Eh, I guess I’m okay.

3 = I’m Yoda with that shit.

SIDE NOTE: I think more numbers would be best. Say, 5, to give people a more diverse system to rank themselves. I used 3 for simplicity. Too, I almost feel as if it would be beneficial to add a “0” the ranking system. As in:

0 = I’d rather throw my face into a brick wall. I hate it.

This way you can better match services and skill-sets to the strengths of your employees. I don’t know, something to think about.

7) MFF take their team meetings VERY seriously. For starters it’s paid time for everyone to attend, and their meetings run 2-3 hours every week.

  • Have an agenda. In MFF’s case they’re expensive, make them count.
  • Time each activity. As in, 5 Minutes for general intro, 10 Minutes of announcements (upcoming workshops, new class offering, etc), 20 Minutes on coaching cues, 10 Minutes on interpretive dance, so on and so forth.
  • Plan long-term. MFF plans their meetings months in advance. That way they’re not spending an inordinate amount of time per meeting on any one topic. If program design needs to be covered, they may allot 30-60 minutes for four straight meetings down the road so they know they have digestible chunks.
  • They’ve set the expectation that everyone needs to attend, and they’ve more or less made them important and informative enough that staff would attend them even if they weren’t getting paid for them.
  • Hold staff meetings in the middle of the week – Wednesday/Thur – so you have less likelihood of people missing due to extended weekends or Holidays.

8) And finally, one of Mark’s greatest pet-peeves is lack of communication amongst staff, to the point where people talk shit and air their grievances with other staff members or management except for the person they really should be speaking to. Just, stop it.

Categoriespodcast Stuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 9/23/16

It’s a HUGE fitness industry weekend this weekend in Boston. For starters the Cressey Sports Performance Fall seminar is going down, which is always an industry gold standard. In addition, lead unicorns Mark Fisher and Michael Keeler, of Mark Fisher Fitness, will be at AMP Fitness to put on their Inside the Unicorn 2-day workshop.

I basically ended up flipping a coin as to which one I was going to attend this weekend. The unicorns won.10

Needless to say many a fitness pro are making their way to Boston this weekend, and I suspect the likelihood of a dead-animal flesh shortage to be pretty high.

Also, and forgive me for the lame transition here, before I jumped into this week’s list of stuff to read I wanted to remind everyone that Dean Somerset and I will be in Minneapolis, MN the weekend of October 15th putting on our Complete Shoulder & Hip Blueprint workshop.

 

We’ll be at Movement Minneapolis and you can find out more details HERE. Hope to see you there.

NYC – Brian Patrick Murphy

Brian Patrick Murphy (or BPM) is a rare human being. Never have I met someone who is so genuine and full of zest than he. He’d hug everyone’s heart if he could.

It’s really hard – like, really hard – in our current political and social chaos (for lack of a better term) to remember that we’re all “in this” together, and that there is much more good and decency in this world than vitriol and hate.

This was a nice reminder of that. Thank you BPM.

UGH I Am So Fat – Kelly Coffey

I love how this woman thinks (and writes). Thanks for writing this Kelly.

Align Therapy Podcast – Aaron Alexander

I had the pleasure of being invited onto the Align Therapy Podcast with Aaron Alexander recently. If you’re bored at work today or maybe need something to drown out a certain orange skinned Presidential candidate, give THIS a listen….;o)