CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 1/6/17

Lets get right to things shall we?

Copyright: vimvertigo / 123RF Stock Photo

 

Stuff to Check Out Before You Read Stuff

1.Push Pull Legs Podcast

My wife, Dr. Lisa Lewis made an appearance on the Push Pull Legs Podcast recently discussing the psychology behind lifting heavy things, getting women to strength train, and training during pregnancy. She’s a superstar!

Check it out HERE.

2. The 3-Week Beginner Workout Plan

I was asked to contribute to THIS recent article on MensHealth.com detailing a beginner 3-week workout plan outlined by stud trainer BJ Gaddour with myself taking the reigns on what to do after the initial three weeks.

3.  The Lifting Dead

I also had an article go up recently on BodyBuilding.com outlining the benefits of dead exercises. Namely, how the Dead Squat, Dead Bench, Dead Row, and Dead 1-Legged RDL can help you blast through sticking points.

You can check that out HERE.

5. I’m Coming to Vancouver

Dean Somerset and I just booked out first speaking gig together for 2017, and it’s in lovely Vancouver the weekend of April 1-2nd. We’ll be putting on our Complete Shoulder & Hip Blueprint workshop.

For all the deets you can go HERE.

5. COREssentials

And lastly, we’re getting prepped to launch our 6-week beginner course at CORE. Granted I’m biased but I feel this program is going to help a lot of people and help them get over the hump of being intimidated by strength training.

What will differentiate this program from others is that, in addition to the sick techno & house music the stellar coaching on teaching the basics, there will also be a nutrition and mindset component too. The idea is to meet up in 2x per week in a group training format with (optional) nutrition and mindset 60-90 minute breakouts every other weekend.

core-02

The course will start in a few weeks and there will only be 10 spots made available.1

For more information please use the Contact function HERE.

And on that note lets get to this week’s list of Stuff to Read…

Is Your Upper Body Holding Your Back Squat – Andrew Millett

An often overlooked snafu with regards to one’s ability to back squat well is shoulder mobility; or lack thereof.

In this article Andrew offers some excellent drills to help you be less sucky in that area.

Basic Anatomy of Stretching the Quads – Dr. Ryan DeBell

Ryan helps to break down the (basic) anatomy of all the quadricep musculature and how to more effectively stretch them.

IASTM & Foam Rolling: Do They Work How You Thought? – Dr. Jarod Hall

This is an older article (but it’s new to me). It’s awesome.

HINT: foam rolling does not break up adhesions and scar tissue.

Social Media Highlights

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CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 12/23/16

Happy Holidays everyone!

Copyright: bravissimos / 123RF Stock Photo

 

I hope all of you have a safe and happy Holiday this weekend.

Stuff to Check Out Before You Read Stuff

1. COREssentials

Beginning in mid-January 2017 I’ll be offering a new 6-week “beginner course” at CORE, called COREessentials. Get it?

The idea is to champion FOUR things:

1. Building Autonomy
2. Building Accountability
3. Building Competency
4. Building Community
5. BONUS: to build you into one sexy motherfucker.

Okay, that’s five things…but hopefully you get the idea. The program is going to target beginner level lifters who may either be lost in their training – just kind of haphazardly piecing together workouts with no rhyme or reason – or who may be intimidated altogether with the idea of strength training. The umbrella goal is to build focus and purpose with training.

The Deets

START DATE: Mid-January, 2017. Likely Monday, January 16th.

1. Groups will meet 2x per week at CORE (250 Cypress St, Brookline, MA) in predetermined AM and PM time slots.

2. Sessions will be 60-75 minutes in length and each one will be supervised by strength coach Jarrod Dyke, CSCS (I’ll be making cameo appearances as well and will be involved with the programming). The course will stress the basics – teaching participants various bodyweight, kettlebell, and (sometimes) barbell based movements designed to set the stage for continued success and growth (you know, that autonomy thing mentioned above).

3. There will also be a nutrition/mindset component as well. Shannon Wheel, a Boston-based Registered Dietitian, will be holding a few sessions throughout the course of 6-weeks covering nutrition as well as helping participants develop behavioral-based habits to compliment the training.

Too, my wife, Dr. Lisa Lewis, a behavioral and exercise psychologist, will be offering a mindset component designed to augment the process. She’ll tackle what goes on in our heads, and how to best curtail the roadblocks and negative self-talk that often hampers progress.

4. Weekly “homework/reading” assignments will be part of the process, along with email correspondence from the coaches to help keep participants on task.

5. There will also be a lot of EDM and 90’s hip-hop played (if I’m coaching anyways), and the likelihood of spontaneous dance or rap battles breaking out will be very high.

If you’d like more information or you know someone in Boston who may be a good candidate for this program please use the “Contact” function HERE.

On to this week’s list of stuff to read

So You Want My Advice For Avoiding Holiday Weight Gain? DON’T Avoid It – PJ Striet

Yes, yes, and yes.

This is the EXACT message I relay to people during this time of year. The fear mongering and demonizing involved with having the audacity to indulge in yummy food this time of year is absurd.

Awesome read from PJ. Loved how he broke down the “math” and explained things.

Strength Coaches Opinions of Physical Therapists – MyRehabExpert.com

I had the opportunity to offer my opinion in this compilation article – also featuring Eric Cressey, Mike Boyle, Dan John, Bret Contreras, Alwyn Cosgrove, and many others – describing:

  • Scenarios where we felt a physical therapist dropped the ball on a client.
  • What we tend to look for in a quality physical therapist.

20 Strength Coaches You Should Follow on Instagram – STACK.com

Looking for some new coaches/trainers to follow on Instagram, and not just those “fake” ones that have a 717:1 (Selfies:Actual Content) ratio? This was great list compiled my STACK.com and I was very honored be included. Kinda surprised, actually, considering all the cat pictures I post.

Social Media Highlights

Twitter

Instagram

Lisa will be 35 weeks pregnant tomorrow. Forget the idea that we’re quickly approaching the “shit is now getting real” window and that I’m equal parts excited and trying not to destroy the back of pants. How cool is it that Lisa’s still getting after it in the gym? Strength training through pregnancy can be a tricky thing and I always default to how the woman feels and whether or not anything makes her feel weird. Prior experience plays a key role here. In Lisa’s case: 20+ years of strength training prior (and the load used in this video – 155 lbs – is no where near her 1RM). All that said I do find there’s still a lot of stigma with training through pregnancy and unfortunately many women are told to stop lifting weights. Of course no pregnancy is the same, but assuming one is healthy and has experience there’s no reason not to keep up with it. Modifications need to be addressed as a woman progresses (in the case of the video above we elevated the trap bar, even with high handle setting, to accommodate for her belly), but we need to do a better job at relaying the message that pregnancy is NOT a disease and doesn’t mean you have to be relegated to the elliptical and pink dumbbells.

A video posted by Tony Gentilcore (@tonygentilcore) on

CategoriesUncategorized

Coming in 2017: COREssentials

I’m excited to announce a new 6-week beginner course coming soon to CORE. I think it’s going to help a lot of people.

Copyright: leszekglasner / 123RF Stock Photo

You see there’s a bit of a conundrum if you’re someone who’s an inexperienced lifter.

You have one of two choices:

1. Join your local big box Globo Gym and get lost in the vast abyss of exercise machines and classes that you have no idea does what. Oh, look, that thingamajig that works the whatchamacallit.

 

2. Join your local CrossFit box and and play Russian roulette as to whether or not you’ll be able lift your arms over head or feel the right side of your face after two weeks.

Going the commercial gym route runs the risk of feeling like nothing but a number and you’re kinda on your own to figure things out.

CrossFit is unparalleled for the camaraderie and community component, but for beginners is often (not always) a bit intimidating, not to mention advanced for someone who’s not familiar with the barbells lifts or eating coconut oil out of the can.

NOTE: Both scenarios are slight over-generalizations, but not too far off from the truth.2

There’s very little out there dedicated to the beginner lifter who IS interested in strength training, but finds many of the options available to him or her either too little or too much. I’d like to fix that.

COREssentials

core-white

Your 6-week introduction to everything bodacious and badass.

The Deets

1. The course will be six weeks, meeting 2x per week in a group setting at CORE (~2-4 people per class), where the objective is to learn and hammer the basics, enhance movement quality, instill a sense of accountability and intent with training, and set the framework to make you more autonomous.

Address: 250 Cypress St. Brookline, MA.

The main coach will be Jarrod Dyke, however I will be involved with programming and cameo coaching appearances.3

2. There will also be a nutrition and mindset component, where every other weekend the idea is to sit in on presentations and have questions answered from a Registered Dietician as well as an Exercise/Behavior Change Psychologist.

  • Shannon Wheel, RD, CPT will take the reigns on the nutrition side of things.
  • My wife, Dr. Lisa Lewis, will take the reigns on the mindset front.

3. It will serve as a wonderful opportunity to surround yourself with like-minded people and become a part of a community who’s sole purpose is to help increase your general level of badassery (and to not hip-hinge like a jack-ass).

4. Only 12 spots will be made available to start. And I’m not saying this to suggest a false sense of urgency or as a way to lure people in. I’m not kidding, only 12 spots will be made available.

5. Attendance subject to spontaneous rap battles.

The idea is to start around January 15, 2017. If you’re interested, please send me an email via the “Contact” tab (HERE) and I’ll put you on a list to get further information.

CategoriesStuff to Read While You're Pretending to Work

Stuff To Read While You’re Pretending To Work: 12/16/16

Okay, which one of you nerds went to go see Rogue One last night? Without giving away any spoilers, on a scale of 1-10 (1 = being forced to give Jabba the Hut a sponge bath and 10 = owning your own X-Wing), how good was it?

Lisa and I are set to see it Christmas Eve and I can’t wait. And since I haven’t see it (yet) there’s no point in dilli-dalli’ing around: lets get to this week’s stuff to read.

Copyright: epokrovsky / 123RF Stock Photo

Stuff to Check Out Before You Read Stuff

Some of you may recall me mentioning a 6-week program I was going to run out of my studio, CORE, this past fall. Long story short: I mentioned it and then asked people to contact me via email if they were interested.

Little did I know that my Contact Me function on my website was being an asshole at the time and it never relayed any of the messages people had sent. I figured no one liked me and that I should just pack up and move to Milwaukee. Because, you know, why not?

Fast forward a few weeks and I suddenly had an epiphany and realized there must have been a glitch. I went into my dashboard on WordPress and low & behold I had 150 or so unanswered emails that had been sent my way that I never responded to. 10-15 of them were from people asking about the 6-week program. FML

Oh, before I forget, I need to answer a few here:

  1. Yes, Matt Damon, we can hang out.
  2. I’d love to have you sponsor the website Audi. You can send the car over next week.
  3. Infraspinatus.
  4. Preheat oven at 425 degrees. Let settle for 20 minutes. Enjoy.

Okay, thanks for waiting. So, back to this 6-week program.

COREssentials

I’m going to be starting a new 6-week “beginner course” at CORE starting in mid-January of 2017.

The idea is to champion FOUR things:

1. Building Autonomy
2. Building Accountability
3. Building Competency
4. Building Community
5. BONUS: to build you into one sexy motherfucker.

Okay, that’s five things…but hopefully you get the idea. The program is going to target beginner level lifters who may either be lost in their training – just kind of haphazardly piecing together workouts with no rhyme or reason – or who may be intimidated altogether. The goal is to build all of the above in addition to focus and purpose with training.

The Deets

START DATE: Mid-January, 2017. Likely Monday, January 16th.

1. Groups will meet 2x per week at CORE (250 Cypress St, Brookline, MA) in predetermined AM and PM time slots.

2. Sessions will be 60-75 minutes in length and each one will be supervised by strength coach Jarrod Dyke (I’ll being making cameo appearances as well and will be involved with the programming). The course will stress the basics – teaching participants various bodyweight, kettlebell, and (sometimes) barbell based movements designed to set the stage for continued success and growth (you know, that autonomy thing mentioned above).

3. There will also be a nutrition/mindset component as well. Shannon Wheel, a Boston-based Registered Dietitian, will be holding a few sessions throughout the course of 6-weeks covering nutrition as well as helping participants develop behavioral-based habits to compliment the training.

Too, my wife, Dr. Lisa Lewis, a behavioral and exercise psychologist, will be offering a mindset component designed to augment the process. She’ll tackle what goes on in our heads, and how to best curtail the roadblocks and negative self-talk that often hampers progress.

4. Weekly “homework/reading” assignments will be part of the process, along with email correspondence from the coaches to help keep participants on task.

5. There will also be a lot of EDM and 90’s hip-hop played (if I’m coaching anyways), and the likelihood of spontaneous dance or rap battles breaking out will be very high.

If you’d like more information for you or someone who may know in Boston who may be a good candidate for this program please use the “Contact” function HERE. <— It works this time.

And now this week’s list:

What the Top Fitness and Rehab Experts Are Doing Differently This Year – Mike Reinold

Was cool to be asked by Mike to contribute to this piece. Lots of very smart coaches detailing how they’re always still learning and trying to get better.

Egos in the Strength and Conditioning Industry: Written by Not a Male – Erica Sutter

Ever wonder what not to do in the industry to make a name for yourself? Erica provides some feedback.

Super Simple Guide to Writing Kick-Ass Training Programs – Chris Merritt & Todd Bumgardner

Been making my way through this product this week and it’s not surprising that I love it. Chris and Todd are two coaches I respect a ton and whom you should be listening to (if you aren’t already). There’s a reason why many coaches turn to THEM to make them better coaches.

Learn what it takes to become more efficient with writing effective training programs. Sale price ends this weekend. Go!

Social Media Highlights

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Instagram

Ain’t nuthin but a G thang.

A photo posted by Tony Gentilcore (@tonygentilcore) on

CategoriesStuff to Read While You're Pretending to Work

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

Copyright: donatas1205 / 123RF Stock Photo

A few things to hit up before we dive into this week’s list:

1) Somercore/Gentilset Last Hurrah of 2016

A quick reminder that Dean Somerset and I will be hosting our last LIVE event of 2016 together next month in Minneapolis, MN (the weekend of October 15th).

The stellar folks at Movement Minneapolis were kind enough to offer their four walls to host our Complete Shoulder & Hip Workshop. You can check out all the details along with sign-up information HERE.

The early bird rate (save yourself $100) is currently in place and will end this week. 

Also, speaking of the workshop, Dean and I filmed it last Spring over in Norway and are planning on releasing it as an 11+ hour digital product titled the Complete Shoulder & Hip Blueprint in the next coming weeks. Catchy title, right?1

 

2) COREssentials

I’m going to be starting a new 6-week “beginner course” at CORE starting Monday, October 3rd called COREssentials.4

The idea is to champion FOUR things:

1. Building Autonomy
2. Building Accountability
3. Building Competency
4. Building Community
5. BONUS: Building Biceps, Glutes, (or whatever)

Okay, that’s five things…but hopefully you get the idea. The program is going to focus on beginner and intermediate level lifters who may either be lost in their training – just kind of haphazardly piecing together workouts with no rhyme or reason – or maybe intimidated altogether, and the goal is to build all of the above and focus and purpose with training.

core-01

The Deets

START DATE: Monday, October 3rd, 2016.

1. Groups will meet 2x per week at CORE (250 Cypress St, Brookline, MA) in predetermined AM and PM time slots.

2. Sessions will be 60-75 minutes in length where the coaches (myself, along with Jarrod Dyke, CSCS) will stress the basics – teaching participants various bodyweight, kettlebell, and (sometimes) barbell based movements designed to set the stage for continued success and growth (you know, that autonomy thing mentioned above).

3. There will also be a nutrition/mindset component as well. Shannon Wheel, a Boston-based Registered Dietitian, will be holding several sessions throughout the course of 6-weeks covering nutrition as well as helping participants develop behavioral-based habits to compliment the training.

Too, my wife, Dr. Lisa Lewis, a behavioral and exercise psychologist, will be offering a mindset component designed to augment the process. She’ll tackle what goes on in our heads, and how to best curtail the roadblocks and negative self-talk that often hampers progress.

4. Weekly “homework/reading” assignments will be part of the process, along with email correspondence from the coaches to help keep participants on task.

5. There will also be a lot of EDM and 90’s hip-hop played (if I’m coaching anyways), and the likelihood of spontaneous dance or rap battles breaking out will be very high.

If you’d like more information for you or someone who may know in Boston who may be a good candidate for this program please use the “Contact” function HERE.

And now lets get to this week’s list of stuff to read:

These Legs Were Made For Lifting – Artemis Scantalides

Loved this post by Artemis. She gets very personal, and tells her story of what strength means to her and how she’s had several paradigm shifts at different stages of her life.

I feel like her picture needs to be next to the word “badass” in Wikipedia.

The Sticking Point in the Bench Press, the Squat, and the Deadlift: Similarities and Differences, and Their Significance for Research and Practice – Justin Kompf & Ognjen Arandjelovic

If the length of the title didn’t give it away, this is a doozy. I suggest grabbing a cup (or two) of coffee and get comfortable. This will rock your world.

3 Laws to Master Coaching Youth Athletes – Nancy Newell

Excellent advice from Nancy on this one. Sometimes it’s the simple things like remembering someone’s name that can go a long way.