Categoriesmindset psychology

Leverage Your Strengths to Pursue Your Goals

Today’s guest post comes courtesy of my wife Dr. Lisa Lewis who, later this summer, will be one of the presenters taking part in the Soul Sista Summit here in Boston the weekend of June 22nd.

For more information go HERE.

Copyright: ipopba / 123RF Stock Photo

Leverage Your Strengths to Pursue Your Goals

As a psychologist, a performance consultant, and a lover of personal evolution and enhancement, I often talk to clients, trainers, coaches, and students about their dreams and their endeavors.

Whether they are personal, professional, or fitness-related…goals shape habits, require focus, motivation, and regulate how we execute all kinds of behavior. Typically, I hear people focus on their “weaknesses” – the barriers to behavior change, the “bad habits” that get in the way of change, the disappointments they feel toward themselves.

This negativity bias is natural.

We are inclined to focus on the negative, and for negative experiences and emotions to weigh more heavily on us than positive ones. Research on negativity bias demonstrates that a significantly higher ratio of positive emotions are required to counter balance negative ones – in other words, we need many, many more compliments than we do criticisms.

We need more pats on the back, and less kicks in the ass.

My clients will naturally beat themselves up, tear themselves down, and be hard on themselves, and have been working hard on those interventions prior to meeting with me. In my years of clinical and performance-enhancement work, I have come to see clearly that I will not add value or help to facilitate change by doubling-down on negative thoughts and feelings, or by centering goals around “weakness.”

Instead, I utilize a strengths-based approach – creating goal-directed action plans around what the client excels at, enjoys, and executes easily.

Because negativity will always creep into our thoughts and color our evaluations in a more intense way than positivity, focusing on strengths and capitalizing on what you do well will correct this imbalance, and allow for a clear, more efficient, and more productive approach to making change and facilitating growth.

Here is an example:

Jeff is 34-year-old investment banker who, when I met him, worked 90+ hours per week, lived alone in his city apartment, and spent Friday night through Sunday morning drinking to excess and using cocaine.

When he first came to see me he had “tried everything” to curtail his drinking and stop his cocaine use.

This included working longer hours, avoiding hard liquor and “only drinking beer” when he would go out out on the weekends, avoiding friends that used cocaine, and carrying around a mountain of guilt and shame wherever he went, because he “deserved it”.

Jeff’s opinion of himself was highly negative, and he explained that he was often “on edge,” irritable and agitated easily, and anxious most of the time. He told me he wanted to “cut the shit” and “grow up.” His approach to addressing the problem had been punitive, and his feelings toward himself and his approach to “fixing” himself were negative.

I proposed a different approach – one that utilized his strengths and would promote feeling good about himself.

As you can imagine, this Type-A, high-achieving client was skeptical. He rolled his eyes at the idea of “positivity” and let me know he had nothing to gain from “going easy on” himself!

But, my persistent, insistent, and consistent collaborative approach focused on negotiating for positivity and strength-building.

In weekly sessions with Jeff, I encouraged adding and then increasing physical activity – something this collegiate athlete had been missing in his professional life. Despite his tendency to focus on negativity, I was persuasive, and eventually, he remembered being strong.

Fast.

Athletic.

I wanted to capitalize on those positive qualities.

First he added two cycling classes on mornings before work, and soon that increased to five days a week. Next, he added boxing a few afternoons, then added in some strength training, and finally a yoga class on the weekend.

The more physically active Jeff was, the better all other aspects of his life.

By adding something he loved (and was good at), other behaviors naturally changed.

He was so exhausted in the evenings that he chose going to bed or watching a movie with a lady-friend over going out to drink and using cocaine. He was so drained from all that physical activity that he felt motivated to improve his nutrition, which also increased his motivation to limit his alcohol use.

He enjoyed improved attention and mental acuity at work, which was noticed by his colleagues, and most importantly, he felt proud, engaged, and “on his game”.

Today, Jeff works a bit less, drinks a lot less, and abstains from cocaine.

He enjoys an even temper, low anxiety, and feelings of confidence and pride.

He is planning to play on a community soccer team this summer, to train for his first boxing match in the fall, and to try the “Whole 30” diet during the upcoming month.

These are goals that Jeff has identified as interesting, meaningful, or just plain fun.

Although they may not look like treatment for substance abuse or anxiety at first glance, pursuing goals that result in positive feelings, behaviors, and self-appraisals led to a decrease in self-destructive behaviors and eradicated a self-reinforcing cycle of negativity.

My advice to you is to adopt a similar approach in pursuit of your goals!

Even though we may not know each other, I assume that, if you are reading this, you are goal-directed, driven, and probably tough on yourself. You have most likely exhausted all possible benefit there may have been from beating yourself up over your “weaknesses.”

What Do You Have to Lose by Trying a Different Approach?

Identify your goal.

Be as specific as possible.

Then, name the strengths and skills that you bring to the table.

They may not seem directly connected in the moment, so think broadly, and then weave those strengths into your action plan. If you love to bake, transfer those skills into preparation for your upcoming triathlon by baking some delicious protein bars.

If you were a dancer or a gymnast as a child, and you miss it, choose a dance-based exercise class to help you get back to regular exercise – don’t stress out about finding the “best” or the “right” workout.

Thank you for reading!

And best of luck in pursuit of your goals. Always remember that you have all of the ingredients you need, they’re inside of you, to make the change you want for yourself. If you want to read more from or about me, please visit my website: drlewisconsulting.com.

Soul Sista Summit

If you are interested in hearing me speak, and learning more about personal growth and a strengths-based approach, register here for the Soul Sista Summit.

This two day women’s only experience is designed for personal growth, and is hosted by Athena Concannon and Lauren Bradley. The summit consists of workshops and workouts, and an exploration into approaches to lifestyle, fitness, and nutrition that facilitate thriving.

At the summit, I provide a 2-hour presentation on using mental skills to enhance motivation, persist in health- and goal-directed goals, and to stop and reframe negative thinking patterns that keep you from your goals. Learn to leverage your strengths and your passion in pursuit of your goals. The Soul Sista Summit is Saturday, June 22nd, and Sunday, June 23rd.

If you are a woman and can make it to Boston this summer, I hope to see you there.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 10/19/18

I’m currently in Ljubljana, Slovenia. I’m here teaching the (Even More) Complete Shoulder & Hip Blueprint with my brother from another mother, Dean Somerset.

Man, this is a beautiful country. I mean, take a look at THIS. (<— FYI, not a pic of my biceps).

Anyhoo, we’re taking a brief hiatus from walking around and I figured I’d post a quick Stuff to Read post.

Copyright: wamsler / 123RF Stock Photo

BUT FIRST…CHECK THIS STUFF OUT

1. (Even More) Complete Shoulder & Hip Blueprint – Los Angeles, CA

This workshop will piggyback on the material Dean Somerset and I covered in the original Complete Shoulder & Hip Blueprint.

But now.

BUT NOW……

….It’s the (Even More) Complete Shoulder & Hip Blueprint.

A bunch of wordsmiths we are.

With this iteration, though, we’ll be going a bit deeper into the coaching and programming side of things:

  • How to program around common injuries.
  • How to “connect” the appropriate exercises to the client/athlete.
  • How to squat and deadlift like a boss.

Los Angeles, CA – November 17-18th. (<— EARLY BIRD rate still in affect)

All registrants to this course (as well as future dates in 2019 in Detroit, Philadelphia, Edmonton, Minas Tirith) will receive a free download of CSHB 1.0 so that you’re up-to-speed on the content Dean and I will be covering.

To register and for moe details go HERE.

 2. Coaching Competency Workshop – NYC

I’ll be back in the city that never sleeps this Fall to put on my popular Coaching Competency workshop.

Albeit this will be condensed version (five hours instead of seven); a fitness amuse bouche if you will.

EARLY BIRD RATE ends next week.

Full details (itinerary, location, and cost) can be found HERE.

SOCIAL MEDIA SHENANIGANS

Twitter

Instagram

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

Creating a Safe Training Environment For Clients Who Are Survivors – Dr. Lisa Lewis

If you work with women the odds are you have a number who, whether you’re attune to this information or not – have negative feelings about their body, their sexuality, and/or have been assaulted.

Please take the time to read this article.

There’s No Such Thing as Injury Prevention – Dr. John Rusin

And the award for grossest picture to use for an articles goes to John Rusin……haha.

SOLID advice in this article though.

You Can’t Budget Your Way to Becoming a Millionaire – Matt Morizio

Short, sweet, and to the point.

Really liked this one by an former athlete of mine, Matt Morizio.

 

CategoriesStuff to Read While You're Pretending to Work

Stuff To Read While You’re Pretending To Work: 3/16/18

Oh, hello.

I’m in NYC!

I flew down here yesterday from Boston courtesy of Equinox. I’ll be doing two separate workshops for a bunch of their trainers talking about shoulder assessment and how to turn their clients into a bunch of bench pressing and chin-upping T-1000’s.

I still wanted to make sure I got this week’s list up for your reading pleasure, though.

I got your back.

Copyright: gregorylee / 123RF Stock Photo

BUT FIRST…(STUFF TO CHECK OUT AND OTHER TIDBITS CURATED TO MAKE YOU A BETTER COACH OR HUMAN)

1. I’m Everywhere In 2018

I’ve got a bevy of speaking engagements lined up for 2018, and next week begins the madness.

I’ll be in NYC speaking at a few Equinox locations on March 16th and 17th, and from there on out I’ve got a place to be at least one weekend every month for the foreseeable future.

It’s a nice feeling to be in demand.

I’d encourage you to click the link above or THIS one for more details/insights into where I’ll be and when.

Events Just Around the Corner

  • Spurling Spring Seminar – Kennebunk, ME: April 14th
  • Coaching Competency Workshop – Sterling, VA: April 21st
  • The Fitness Summit – Kansas City, MO: May 4-5th (Dean Somerset and I are doing a special 4-hour PRE-CON for this event).

2. Precision Nutrition Level 1 Coaching Certification

Registration for this highly competitive certification opens on April 4th. However, I’ve got some good, nay, fucking amazing news.

I’ve negotiated some awesome perks for you:

  • Early access to enroll on April 3rd (24 hrs before they open to the public), increasing your chances of getting in.

  • A huge discount (up to 33% off the regular price).

This is without question one of the best certifications any fitness professional can possess, offering incredible value and helps to separate you from the masses.

Go HERE for more info.

3. Even More Complete Shoulder & Hip Blueprint – Coming Soon

Dean Somerset and I are currently in the throes of drumming up new content for our staple workshop series.

We’ve presented this workshop all over the world – London, Vancouver, Oslo, Prague, Boston, LA – and even turned it into a popular digital product HERE so everyone can enjoy it.

We’ve already nailed down dates in Slovenia, Houston, and LA this fall (2018) and are also in talks to bring it to Detroit, Philadelphia, Australia, and Singapore in 2019.

If you’re someone who’d like to host this event/participate in a tickle fight please reach out to either Dean or myself.

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

4 Action Steps to Combat Negative Thinking – Dr. Lisa Lewis

Not that I’m biased or anything (my wife wrote this article for Mark Fisher Fitness), but this is the greatest article on the topic of how to punch negative self talk in the dick that’s ever been written.

4 Ways To Improve Your Hip Flexion – Ashleigh Kast

Hip flexion is kinda like the evil red-headed step child of hip mobility. For some reason it always seems to get a bad rap.

As Ashleigh states in this article:

“That’s the action of pulling your knees to your chest with a neutral spine. You need to be able to put your hips in flexion while under load, with structural integrity, at the bottom of your squat or top of your hinge.”

We need hip flexion.

Here’s how you’re going to do it.

Gym Owner Musings #10 – Pete Dupuis

Pete’s stuff is always required reading.

Social Media Shenanigans

Twitter

Instagram

CategoriesFemale Training

Strength Training, Pregnancy, and Motherhood

My wife gave birth to our son, Julian, seven months ago. She continued to strength train during her pregnancy and has continued to do so since.

During that time she, along with every other woman who has gone through the joyous albeit intricate and painstakingly “what the **** did we do?” reality check that is having a baby, had to sort out her own unique levels of anxiety, trepidation, and circumstances when it came to exercise.

Below she discusses her experience and sheds light on some common themes many women juggle with and are curious about during their pregnancies.

[ALSO: Lisa is one of 16 contributors to the Pre-and Postnatal Coaching Certification…the new certification course offered by Girls Gone Strong. Today, and for a limited time only, you can register to join the PRE-SALE list and save $200 once it becomes available. It’s really, really good.

It’s not lost on my I’m a little biased, but if you’re a fitness professional and you work with women – which is all of you – then I’d highly recommend giving this a look.]

Copyright: wavebreakmediamicro / 123RF Stock Photo

 

Strength Training, Pregnancy, and Motherhood

As a lifelong athlete and strength training enthusiast, I looked forward to the changes and challenges that training throughout pregnancy would present. I had not heard or read about what training was like for other pregnant women, so I was not sure what to expect from myself.

Fortunately, I have been strength training in one way or another since high school, and working with a world-renowned strength coach for the last eight years – so I felt confident about taking good care of my body and modifying strength training as needed.

(Disclaimer: for those readers who may not know, my strength coach is also my husband, and my husband also happens to be the person who’s site you’re reading right now…Tony Gentilcore).

I am happy to report that, overall, pregnancy agreed with me.

I was able to continue my habit of strength training four days a week at 5:30am, and teaching indoor cycling classes on weekends.

In hindsight, the most important factor that contributed to my strength training throughout pregnancy was having a supportive, flexible, competent strength coach. Although at times I could logically understand the importance of listening to my body when it needed a rest, and staying in bed instead of training when I felt exhausted, sometimes that didn’t feel like the right thing, in the moment.

First Trimester

I needed to dial back training the most during the first trimester, due to feeling exhausted and nauseous.

Note From TG: Here’s a video of Lisa during her 1st trimester performing an “easy” movement day at BU which consisted of some change of direction work and “tempo” (70% effort) sprints.

As I write this, it sounds perfectly reasonable! But at the time I wondered if I was being lazy, thinking to myself, “I’m not even that pregnant yet!”

Being able to communicate with my trainer about how I was feeling helped me to take days off when I really did need it. And that helped me to keep going. I never injured myself, I always felt that my training was supporting my body and my pregnancy, and I consistently felt enthusiastic about training, because I wasn’t dragging myself there when I felt wiped out or sick.

Second Trimester

When I “made it” to the second trimester, I felt significantly better – the sickness went away as well as the fatigue.

Although I thought I could continue to train just as I had before I was pregnant, it felt much different at the gym. I could still exert myself to the same intensity, but I needed modifications on exercises that required lying prone, or on my back.

In addition, my balance was a little off, and I was more clumsy than usual. My trainer was always right on top of this. Thanks to us working closely together, I stayed consistent with training, strong at the gym, and safe with modifications to my favorite lifts and exercises.

NOTE: To coincide with the release of The Pre-and Postnatal Coaching Certification, Girls Gone Strong has also released a few FREE reports. One of which delves into body confidence and the bevy of changes, emotions, and anxiety women often must cope with pre and post pregnancy.

The Get Your Body Confidence Blueprint can be downloaded by going HERE.

Band Assisted Chin-Up (w/ Natural Progressive Overload)

Preggo Friendly Hip Thrusts

Preggo-Friendly hip thrusts!! Feels awesome after a day of sitting.

A post shared by Lisa Lewis (@lilew13) on

Third Trimester

I continued feeling pretty fabulous throughout the third trimester, and trained all the way to the day I went into labor. I was a little more tired and slow-moving, but it felt great to strength train. My trainer and I spoke about how I felt and how work outs were going on an almost daily basis, and it was reassuring to know that I would go into labor about as fit as I could possibly be!

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 post shared by Tony Gentilcore (@tonygentilcore) on

Note From TG: During her entire pregnancy Lisa was also performing a litany of positional breathing (diaphragm) drills, core stability drills (birddogs, deadbugs), as well as single-leg work and pelvic stability drills (clam shells, etc).

It’s just, you know, those aren’t nearly as exciting to post on social media as deadlifts…;o)

HOWEVER, I’d argue these drills were more important and integral to her recovery (and ability to bounce back postpartum) than the more traditional strength & conditioning exercises.

Check out THIS free resource from Girls Gone Strong titled “Exercises Your Clients Should Do and Avoid During Pregnancy” for a more detailed look into the types of exercises Lisa performed.

“Go” Time & Beyond

Luckily, I had a straightforward labor and delivery, with no complications.

Although I was dying to get back to the gym and continue training as soon as possible, my body had other goals in mind!

I had mistakenly thought training through pregnancy would be the challenging part – so I was frustrated to realize that I needed much more time and patience after giving birth than I did before, with regard to my training.

Once again, I was fortunate to have a competent and compassionate strength coach, who reminded me to rest as much as possible, be patient and gentle with my body, and remember that there would be plenty of time to get after it in the gym. Even though I understood this logically, I needed the emotional support and reminders about the time it takes to recover.

First Postpartum Workout (Curls, Obviously)

Lisa’s first post-baby workout. BOOM.

A post shared by Tony Gentilcore (@tonygentilcore) on

In addition, I needed to communicate clearly and regularly about how I was feeling, and how different exercises made me feel.

Oppositely, there were some movements and exercises that felt fabulous. For example, my bench press felt great, and I really enjoyed pushing myself on that exercise. The combination of being aware of my body and communicating with my trainer helped me to enjoy the lifts that felt good, avoid the exercises that I wasn’t ready for, and maximize the little bits of time I had at the gym.

Bench Press Badassery

Thanks to the ongoing support of my trainer, regular clear, honest communication about how I was feeling, and sleep training for our little one, I am happy to report that I am training regularly and feeling good.

Tired – but good.

Family selfie at the airport. Complete with baby throw up on my shoulder. Off to D.C. to visit friends.

A post shared by Tony Gentilcore (@tonygentilcore) on

Instead of focusing on my body weight or “getting back” to my weight pre-pregnancy, I’ve been focusing on how I feel, mobility, stability, and strength. These foci have been much more enjoyable, and I believe have helped me to feel as healthy as I currently do!

Closing Thoughts

I realize not all women have the benefit of having a world-renowned strength coach, who also happens to be her husband.

But I do write this post to emphasize how important it was for me to work with a coach who was competent in pre and post natal training, and who understood the importance of constant communication, modification, and flexibility with my training.

I believe that the psychological and communication skills a personal trainer or strength coach has is just as important as his or her knowledge of kinesiology and exercise science. Yes, I needed to know which exercises to avoid and which ones to modify, but much more importantly, I needed someone to encourage me to listen to my body, take time to rest whenever it felt best, and most of all, to be patient.

Become a Certified Pre-and Postnatal Coach

Starting today (9/5), and only lasting for a very short while, you can sign up to be placed on the pre-sale list for the CPPC.

Click HERE to sign up!

Putting your name on the pre-sale list does not mean you are obligated to purchase the cert– but it provides the opportunity to purchase the CPPC at a $200 discount. If you’re a fitness professional who works with women – and I’m 100% certain you do – this resource will undoubtedly make you a better coach and well more prepared to deal with the unique demands and intricacies of the pre and postnatal client.

—> Who Doesn’t Want to Save $200? <—

CategoriesStuff to Read While You're Pretending to Work Uncategorized

Stuff to Read While You’re Pretending to Work: 5/26/17

My cat is adorbs.

But lets get to this week’s stuff.

Copyright: urfingus / 123RF Stock Photo

 

Check This Stuff Out First

1. Updated Speaking Gigs – Bath, UK and Boston, MA

I’ll be in London in two weeks for the Complete Shoulder & Hip Blueprint with Dean Somerset. Unfortunately it’s a “closed” event for Third Space employees only.

However, I will be making a cameo appearance in Bath on Friday, June 9th at Lift the Bar to put on a quickie 4-hour lecture/hands-on workshop titled The Shoulder: From Assessment to Badass. If you happen to be located in that neck of the woods you can go HERE for more information.

ALSO.

My wife, Dr. Lisa Lewis, and I are excited to announce we’re putting on our Strong Body-Strong Mind Workshop in our home turf in Boston.

It will be a small, intimate affair, so spots are limited. No joke.1 Early bird price is now in effect ($199), and CEUs will be made available via the NSCA.

To purchase you can go HERE.

***As a reminder, Lisa and I will also be in Toronto, ON in three weeks for Strong Body-Strong  Mind, and early bird rate is still going on for Complete Shoulder & Hip Blueprint – Orlando in October. You can go HERE for more details on both.

2. Last Chance for Some Free Meat

The peeps over at ButcherBox are hooking my readers up.

I wrote about my experience with them earlier this week, but to summarize: they sent me some meat, I like meat, so now they want to send you some (free) meat too.

All this week readers of TonyGentilcore.com can get $10 off their initial order AND receive two additional, 10 oz. Ribeye steaks at no extra cost.

What’s not to love about that?

It’s a great service –  I mean, come on, meat, delivered to your door – and it’s soooooo good. The taste is readily apparent. Treat yourself. Go HERE and thank me later.

Stuff to Read

A Sound Mind in a Sound Body – Dr. Lisa Lewis

For some reason, especially in the fitness industry, people have this notion you have to persevere and “power through” when you’re feeling depressed or down.

If you hurt your knee or back when you train you attend to that right away

Your mental health is no different and is serious business. In her latest article for Girls Gone Strong, Dr. Lewis sheds some light on a very powerful topic.

3 Drills That Will Fix Your Power Clean – Michael Anderson

I don’t do a lot of OLY lifting, but when I do, I listen to Mike. He’s an excellent coach and this was an excellent article.

Understanding Pronation and Supination (and How it Relates to Overcoming Plantar Fasciitis – Rick Merriam

I thought this was a very interesting read and a nice reprieve from the “oh, your feet are fucked, might as well wear orthotics” diatribe.

Social Media Shenanigans

Twitter

Instagram

Here’s an example of how paying meticulous attention to details and using the right coaching cues can make the most seemingly simple looking exercise more effective. Last night I was guiding @therealalexandrashow through one of @bretcontreras1 booty circuits. We got to the Quadruped Band Glute Raise and I noticed Alexandra was getting a bit more movement though her lower back than I’d like (top video). This defeats the purpose of the exercise (which is to bootify the glutes. Kinda hard to do when someone sacrifices hip extension for excessive lumbar extension). I told Alexandra to engage her abs more and to ONLY get movement from the hip (bottom video). She immediately felt a difference and noticed waaaay more booty. Pay attention coaches. Even the most subtle tweaks can make a huge difference in how an exercise feels and where someone feels it.

A post shared by Tony Gentilcore (@tonygentilcore) on

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 3/10/17

No diggidy, no doubt. Lets do this.

Copyright: urfingus / 123RF Stock Photo

STUFF TO CHECK OUT BEFORE THE OTHER STUFF

1. Just Announced

Complete Shoulder & Hip Blueprint – Orlando

Our Vancouver shindig in April sold out, but Dean and I have recently announced a stop in Orlando, FL later this year, October 21-22nd at Spark Fitness.

I’ve never been to Orlando. There’s no way in hell I’m visiting Disney World.

You can go HERE for more details and to sign up.

[SPOILER: Dean and I also in talks to bring the Complete Shoulder & Hip Blueprint to London this summer. Stay tuned……..]

2. SUNY Cortland Health & Wellness Conference – Cortland, NY, April 8th.

I’ll be at my alma mater the weekend of April 8th speaking at what I believe is the 4th or 5th annual SUNY Cortland Conference. Other guest speakers include my wife, Dr. Lisa Lewis, Mark Fisher, Brian St. Pierre, and Dr. David Just.

For more information you can go HERE.

3. The Principles of Nutrition Coaching

If you’re a fitness professional you know full-well one of the best things you can do for your athletes and clients is to help them hone in on their nutrition. THAT’s often the key to helping them look and feel better.

Exercise alone won’t get the job done.

But what kind of nutrition advice can you actually give?

(Is it even LEGAL to give nutrition advice?)

And if you CAN give nutrition advice, how should you give it?

Find out in this FREE Nutrition Coaching Course put together by renowned coach, researcher, and pioneer in the field of exercise nutrition — Dr. John Berardi.

Just click the link below and you’re all set:

http://mbsy.co/precisionnutrit ion/28316815?url=http://www.pr ecisionnutrition.com/nutrition -coaching-free-course

4. CORE Online Coming Soon

In a few weeks I’ll be offering a new service…CORE Online.

It’s basically the closest you’re going to get to training with me at CORE without actually stepping foot inside the facility. Each month I write programs that’ll help give you structure and purpose with your own training. You log on with your own CORE Online app, watch me demonstrate exercise, and you get diesel.

If you want to get stronger….this will be for you.

If you want to get leaner or bigger….this will be for you.

If you want to move better…..this will be for you.

If you want to get really good at long division….eh, not so much.

5. Lisa on Cut the S#!t Get Fit Podcast

My wife, Dr. Lisa Lewis, made an appearance on the Cut the S#!t Get Fit Podcast recently and she rocked it. If you’re remotely interested in mindset strategies, how to deal with negative self-talk, her impeccable taste in choosing a life partner, or brain stuff in general you’ll want to check this out.

You can also click HERE for the direct link.

Stuff to Read While You’re Pretending to Work

A Biomechanical Analysis of the Deadlift: Conventional vs. Sumo – Kevin Cann

Nice breakdown by TPS strength coach, Kevin Cann, on the differences, advantages & disadvantages of the conventional and sumo deadlift.

Nerds will like this.

Fix Your Tilt For Untapped Glute Gains – Jonathan Acosta

APT tends to get all the love. But what happens when you have someone who seems to be in excessive posterior pelvic tilt?

Old Man Training – Part I – Alex Viada

If you’re 35-40+ you’ll soon realize you’re not 25 anymore. Awesome stuff from Alex in this one.

Social Media Shenanigans

Twitter

Instagram

I’ve had a change of heart with dips of late. I still feel strongly they’re not a good fit for those with a long history of shoulder issues, but they’re still a heckuva an exercise to help build the triceps (and as a bench accessory to help with lockout). The video on the left is my client, Kristina, performing a set without me saying anything. She’s pretty upright which leads to excessive extension of the humerus and even more excessive anterior tilt of scapulae (shoulders rolling forward). This places the glenohumeral joint in a very compromising position, pushing the humeral head more anteriorly and forcing the bicep tendon to flip you the middle finger. Instead, I prefer to cue people to add more of a forward lean. See the video on the right. Notice the less aggressive rolling of the shoulders? That slight forward lean will make a HUGE difference in making dips a little more shoulder friendly.

A post shared 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.

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.4

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.

Categoriespodcast

The Next Fitness Power Couple?

I think my wife and I are starting to become a fitness power couple.

Copyright: maxutov / 123RF Stock Photo
Copyright: maxutov / 123RF Stock Photo

 

We’re not quite at the same level (or stratosphere) as the Cosgrove’s (Alwyn and Rachel), but in the past year it’s been pretty cool to see my wife, Dr. Lisa Lewis, gaining some attention from my neck of the woods.

(Not So) Humble Brag Alert

As most who read this website know, Lisa is a psychologist with a doctorate in Sports Psychology. She has a special interest in mindset, mindfulness, and exercise/behavioral psychology, and as it happens this is an area or niche that’s been receiving a ton more attention in the fitness industry of late.

We all tend to be our own worst enemy and Lisa can speak to many of the mental roadblocks and clusterfuckery (<– my words, not hers) that can often hamper progress or even prevent people from starting to exercise in the first place.

It’s been a treat to see people reach out to her for her expertise.

In the past year:

  • She’s performed several I Am Not Afraid to Lift workshops with Artemis Scantalides (the next one with Lisa is this November here in Boston. You can go HERE for more information and to register).
  • She and I have been invited to Austin, TX and London to put on our Strong Body-Strong Mind workshop.
  • She’s also seen her name in print in the likes of Women’s Health Magazine and EliteFTS.com.

And while she’s a doctor, she’s also a doctor who lifts. #fitnessstreetcred

To say I’m proud would be an understatement. And to say I’m excited to see what the future holds for her (and us) would be even more of an understatement.5

One of the bigger “events” of late was Lisa being invited onto The FitCast a few weeks ago to record an episode.

She CRUSHED It. I’m totally not biased.

You can listen to her episode HERE (and look for another episode in a few more weeks. She and Kevin recorded Part II a few days ago).

More to come, I’m sure.

Categoriescoaching Female Training Motivational psychology

Strong Body-Strong Mind Workshop

I’m pumped to announce the inaugural Strong Body-Strong Mind Workshop featuring myself and my wife, Dr. Lisa Lewis.

*smoke bomb, smoke bomb*

TA-DA!

This is an event Lisa and I have been marinating on for a few months now, and something we’re really excited to explore and hopefully make into a “thing.”

The 10-second Elevator Pitch:

1) I’ll spend the bulk of my time speaking on the Art of Coaching, program design, as well as sharing pictures of my cat spending a fair portion of time dissecting common barbell lifts; going over technique cues, troubleshooting strategies, and regressions/progressions.

2) Lisa (Doctorate in Sports Psychology) will speak to the Psychological Art of Coaching, as well as peel back the onion with regards to behavior change and how fitness professionals can best set up their clients and athletes for long-term, consistent success. In short, she’s totally going to demonstrate some Jedi mind-tricks.

This workshop will be an asset to any fitness professional or enthusiast looking to not only hone their coaching/programming prowess, but it will also provide more depth into the art of mindset, in addition to helping attendees learn to create/develop better interpersonal skills (with themselves and their clients).

The Deets

When: Saturday, June 18th.

Where: Life Time Fitness – Austin South, Austin, TX.

Why: Because Lisa and I are the bomb to hang out with (and we want some good BBQ).6

Cost: Early Bird (until June 1st) – $149, and $179 thereafter.

CEUs via the NSCA will be available.

Sign-Up: Click link below to register.