1. You can now purchase CORE @ Home for whatever it is you want to pay.
During quarantine I started a platform where I’d deliver 20-40 minute workouts that could be performed in everyone’s living room using minimal equipment.
In all I curated 36 workouts using nothing but bodyweight, bands, and kettlebells and/or dumbbells. With many people still reticent to head back to their regular gyms (not to mention the scarcity of gym equipment out there to purchase) I figured this would be a nice opportunity to help.
Whether you want to spend $1 or $100 (if the latter, we’ll be BFFs forever), the workouts are ready and available to start.
There’s only a few days left to opt-in for access to Dr. Mike T. Nelson’s Flex Diet course. He’s opened it up to TG.com readers only this week and if you click THIS link you’ll opt in for a FREE one-hour webinar on what “flexible dieting” even means.
From there you can gain access to 30+ hours of continuing education on how to best implement nutrition & recovery strategies with your clients/athletes; a weak link for many.
Some coaches are bit tepid when it comes to the efficacy of using speed sensors in the weight room. Others are such ardent supporters that they’ll shut down a session if a repetition is 0.001s slower than the previous one.
(only a slight exaggeration).
I felt this was an excellent synopsis on the topic.
Posture – it can be a dicey discussion. There’s a delicate balance between what’s “optimal” and “realistic” in addition to understanding that everyone is bit different.
Sub-optimal posture doesn’t necessarily mean you’re a walking ball of fail. But it IS pertinent information when it comes to the overall well-being and performance of an athlete.
I appreciated Travis’s approach with this one. Not fear mongering, but just preparing his lifters to be better lifters.
It’s one thing to get a client on board with lifting heavy things on a somewhat regular basis and how it can have positive effects on their overall health and well-being.
It’s another thing altogether to get them to commit to the nutrition & recovery side of the equation and how that too plays a significant role in the grand scheme of things. I’ve often joked that I’d rather wash my face with broken glass than attempt to get a client to try some kale.
That being said, it behooves any trainer/coach/fitness professional to have a system in place to address their clients’ nutritional & recovery needs. My good friend, Dr. Mike T Nelson, has opened up his Flex Diet Certificationto my readers only this week. It includes 30 hours of continuing education and covers anything and everything as it relates to nutrition coaching
You can click HERE to sign up for a FREE 1-hour webinar and to learn more about the certification and whether or not it’s a good fit for you.
(Ahem: you should also check out his guest post below)
Top 2 Mistakes Trainers Make With Nutrition & Recovery…and How to Fix Them
The old saying is true. . . at best you are only with a client for one hour a day and they have the other 23 hours to hose it all up.
This is reality.
You are not going to follow them around to their workplace and bat the doughnut that coworker Betty brought into work out of their hand.
What you do with clients in the gym and online for programming matters tons, but what are you providing them for the time when they are not with you?
Here are the top 2 mistakes I see trainers making in this area. A big reason I know this is that I’ve made these two mistakes in the past and wish someone would have grabbed me by my undies, dragged me to the curb and showed me how to do it better.
Mistake #1: Prioritizing the Wrong Items
I know you.
You love to spend time working on getting better at your craft. That is commendable and kudos to you. The fitness world needs more people like you, and Tony G will even give you a virtual high five.
Note From TG: Better yet, I’ll toss over a “bearded Robert Redford playing a lumberjack (?)” head nod of approval.
The downside is that everyone is pushing the latest and greatest nutrition/ recovery item you should have your clients do.
“No way Bro, you have to be doing keto esters between every meal to recover and get ripped.”
“What, you don’t need any veggies. Don’t you know they have these nasty ass compounds in them to prevent other animals from eating them, so they are bad for you. Just eat more meat you, wimp.”
“You are missing out Bro-ette since this corset is what you really need to get toned in your abZ.”
You get the idea.
Much of what you read is walking BS on a stick and easy to spot. But even legitimate items can be overwhelming from veggie intake to protein to breathing techniques to sleep.
How do you know where to start with a client?
Here is where the concept of leverage can be helpful to figure out what interventions may be best for your clients.
You remember the concept of leverage from Physics class right? In case you slept through it, leverage allows you to amplify a small input for a much bigger output. It was also a semi-ok now defunct TV series . . .
If you have a big enough lever, you can move huge amounts of load with less effort.
Think of the concept of the kingpin.
If you’ve ever looked at logs going down a river all jammed up. It looks like a mess, and you would need massive effort to get them flowing again. Then, suddenly some crazy ass lumberjack removes just one log and instead of being all jammed up, all of the logs seem to flow much better.
That one log had a lot more leverage than the other logs around it.
This concept can also be applied to when you’re working with clients to determine what kind of intervention should you do on the recovery side on nutrition and different aspects related to that.
In regards to your client’s other 23 hours, sleep is something that’s trending now, which is great, but most conversations about sleep with clients does not end well.
We know that sleep is an absolute requirement for survival. We know that if you don’t sleep for several days, you’re going to have a whole bunch of physiologic changes that are not going to be good, right?
All sorts of things that kind of go offline with sleep on the physiology side. I can make a huge argument that sleep may be near the top.
I did a lot of discussion about sleep and why I think they should get more sleep. And the short answer is, and again, if you’re a trainer, you’ve run into this, I absolutely guarantee it was excruciatingly hard to get clients to make large changes in sleep.
Most client’s response when you tell them to sleep more
The reality is at the end of the day, having someone who only sleeps five to six hours and trying to get them up to maybe a seven to eight hours of sleep was very difficult. I felt like I was beating my head against the wall because I had all this data, all this research to show how important sleep actually is.
But the mistake that I made was I was only rating that on the physiology.
And as you know, when you work with clients or even yourself, I rarely find that physiology is the main rate limiter. It’s definitely a factor for sure, but I find the psychological ability to change as the biggest thing that will limit your results.
I took my physiologic rankings, and I put them on just an arbitrary one to 10 scale, kind of based on the research and what I had found.
Next, I took the same interventions, and I ranked them on the client’s ability to change (psychology). This was primarily based on my own experience, from talking to a lot of other trainers and polling trainers at seminars and education.
Coaching Leverage = Physiology Effect x Client’s Ability to Change
Back to topic of sleep, the psychologic ability to change with sleep is very low despite a very high physiologic effect; thus, our coaching leverage score for sleep turns out to be crazy low.
The concept of coaching leverage is a cool way to then rate all the different interventions that you can do.
When I set up the Flex Diet Cert, that’s exactly what I did . . . I ranked all eight possible interventions in order with the highest coaching leverage being the first one to focus on and the lowest one being last.
My recommendation is to start with the higher ranked items first.
Here is a clue, eating more dietary protein ranked as #1.
Rig the system in your client’s favor.
Allow them to see some change, some positive wins, and try to do the things that are easier for them to change and have an also bigger physiologic change.
This allows them to see results with less effort.
Mistake #2: Not Using a System
You use a system for training right?
What system do you use for the other 23 hours a day for your clients?
Many trainers don’t have a system and just lob 30-day challenges at clients with a dash of “hope and pray.”
There are lots of great systems out there, and of course I am biased to the one I created (cough… Flex Diet Cert…cough cough).
Heck, even if you opt to not use my system (you crazy person), please pick one and implement it. Your clients will get better results, which makes you look even better.
Summary
Above you have two mistakes that many trainers are making and two solutions to fix them.
To make your life even easier, I have opened up the Flex Diet Cert for only 7 days exclusively for fans of my buddy Tony G.
Go to the link below to learn more today and implement solutions to your clients other 23 hours a day for better results.
Mike T. Nelson, PhD, MSME, CSCS, CISSN, is a research fanatic who specializes in metabolic flexibility and heart rate variability, as well as an online trainer, adjunct professor, faculty member at the Carrick Institute, presenter, creator of the Flex Diet Cert, kiteboarder, and (somewhat incongruously) heavy-metal enthusiast.
The techniques he’s developed, and the results Mike gets for his clients have been featured in international magazines, in scientific publications, and on websites across the globe.
In his free time, he enjoys spending time with his wife, lifting odd objects, reading research, and kiteboarding as much as possible.
It’s official: I thought I felt like a bag of dicks yesterday, but I really feel like a bag of dicks today.
The jet lag was fairly manageable yesterday and Lisa and I were both like “huh, not too shabby.” Today, though, it’s kicked into high gear and next level shitty.
It’s so bad I don’t even feel like heading to the gym to do some arms.
FML.
Copyright: wamsler / 123RF Stock Photo
BUT FIRST…CHECK THIS STUFF OUT
1.Strong Body-Strong Mind Workshop – Chicago, IL (w/ Dr. Lisa Lewis)
This workshop is designed for fitness professionals – personal trainers, strength & conditioning coaches, physical therapists, etc – to provide both physical & psychological tools to help build your brand, business, and rapport with clients.
Dr. Lewis and I cover a lot of material:
How to increase competency and motivation with your clients.
An overview of both upper and lower extremity assessment to create increased “buy in.”
How to set professional & personal boundaries with clients.
Troubleshooting common lifts such as squats & deadlifts to best fit the needs, ability level, and anatomy of clients.
And more…
The Early Bird rate for this workshop is set to expire this weekend (7/29) so if you want to save yourself $50 I’d encourage you to sign up ASAP.
CEUs will be available.
For more information – including full itinerary and to register – you can go HERE.
Luke Worthington and I have presented this workshop twice. Once in London last year and again this past June in Boston.
We’re bringing it back to London this Fall, my most favorite place in the world.
This two-day workshop is designed to arm fitness professionals with all the tools they’ll need to hone their assessment skills and to make their clients/athletes a bunch of bonafide, resilient, strength training Terminators.
Combined Luke and I have ~40 years of coaching experience (or one Dan John) and bring different perspectives and skill-sets to the table; Luke peels back the onion on PRI (Postural Restoration Institute) concepts and assessment, while I go into detail breaking down movement and how to better “match” the exercises we prescribe to our clients.
For more information – including itinerary and how to register – you can go HERE.
SOCIAL MEDIA SHENANIGANS
Twitter
Did some high-rep frog pumps with a 40 lb DB on my lap this morning in the hotel gym.
There were a handful of other patrons in there as well.
Thanks @bretcontreras for making the world a little more awkward one thrust at s time…😉
It was a pleasant surprise to have an email waiting for me this morning from Dr. Mike T. Nelson asking if I’d be interesting in posting this article up on my website?
“Does He-Man give zero shits about rocking a bowl cut?”
Of course I’d be interested.
The animal protein vs. plant-based protein debate is alive and well. Thankfully we have smart, sane, and subjective researchers in the field like Dr. Nelson to hand us the facts so we can make more informed decisions.
Plant proteins are all the rage now, but should you drop all your meat consumption to save the planet at the expense of your biceps? Is there any data to prop up the idea that eating more plants helps the earth?
Hang on to your propeller hat for a short trip down the nerd chute to see if the environmental concerns have weight and how plant proteins stack up.
I don’t trust thez gunZ to plants only
Plant proteins have become more popular recently in part due to environmental concerns or ethical concerns (1, 2). Environmental research is not my main wheelhouse, however I can read research.
Pimentel et al. in 2003 (3) analyzed the of land and energy resources devoted to an average meat-based diet compared with a lactoovovegetarian (plant-based) diet. Both diets contained the same number of calories at 3,533 kcal per person. According to their analysis:
“The meat-based food system requires more energy, land, and water resources than the lactoovovegetarian diet. In this limited sense, the lactoovovegetarian diet is more sustainable than the average American meat-based diet.” (3).
Meat-eaters = do not pass Go and collect 200 colones (about 33 cents).
In the USA, Europe and Australia, meat and dairy provide about 80% of the daily protein intake compared to Africa where as little as 7 g of meat and 4 g of milk are consumed per capita (4).
I hear your biceps shrieking in terror from here.
In an analysis from Scarborough et al., in 2014 (1), the researchers found that greenhouse gas emission in self-selected meat-eaters was about twice as high as those in vegans. They concluded that reductions in meat consumption could lead to reductions in green house gas emissions.
Meat-eaters 0, plant people 2.
Editor’s note: Tony here, if you want to know my true thoughts on kale, go HERE.
While the above around two selections, a reduction in the consumption of meat proteins may provide an advantage for the environment; but can they provide the same physiologic response in MPS (muscle protein synthesis – aka stuffing those amino acids into your muscles to make them bigger and stronger)?
Will Tony’s biceps become baby biceps?
Science Bitches
A study by Yang et al. (5) compared the effects of whey and soy protein in older men (age 71 +/- 5 years). The subjects completed a single-leg extension exercise before taking either no protein (eeeek) or 20 grams of soy protein (sorry gonads).
The researchers sampled the men’s muscle tissue via biopsy to compare the results to the non-exercising leg. They found that consuming soy protein was better than nothing, but it did not match to the response of whey protein from previous studies (6).
Your friendly author here with Dr Jose Antonio
In another study (7), wheat protein was compared to dairy protein sources in healthy older men (average age: 71 ± 1 years old).
The subjects (n=60) were split into 5 groups where they consumed 35 g wheat protein, 35 g wheat protein hydrolysate, 35 g micellar casein, 35 g whey protein, or 60 g wheat protein hydrolysate.
Plasma and muscle samples were collected at regular intervals. They found that a 60-gram dose of wheat protein was needed to see the same MPS response as the lower dose of 35 grams of the dairy based proteins (7).
Take Away?
Even if you are using a wheat protein supplement, you need a piss ton of it to match the same acute muscle building effects as dairy based proteins. Only trying to get that much wheat via whole food sources bro?
Good luck and enjoy the masseter hypertrophy along with lower body mobility from the Wilford Brimley two-step time.
Chronic Data
I hear the Pubmed ninjas rising up from their war-torn keyboards in their Mom’s basement in a unionism cry:
“…but that is all acute data Mr. PhD Sciency pants – don’t you know that you need chronic data?”
In a chronic study from Joy et al (8), subjects were given either 48 grams of rice protein as a supplement or 48 grams of whey protein isolate after exercise. They did not see any difference between groups over 8 weeks at that dose (8).
This study provides data that while plant proteins tend to be inferior to dairy based proteins on a gram-for-gram basis, that difference in MPS can be equalized at a higher intake dose.
Summary (AKA: Too Long, Did Not Read)
In short, there is data that eating less meat may be better for Mother Earth.
Good news – if you are eating a plant protein you can up the dose (amount) to get similar effects as your meat based bro-tein consuming doooooode bro buddies with bulging biceps.
The downside is that it takes many larger serving sizes.
In the end, it is up to each person to decide their own cost/ benefits, but now you can make an informed decision without watching your biceps wither in the process.
About the Author
Mike T. Nelson, PhD, MSME, CSCS, CISSN, is a research fanatic who specializes in metabolic flexibility and heart rate variability, as well as an online trainer, adjunct professor, faculty member at the Carrick Institute, presenter, creator of the Flex Diet Cert, kiteboarder, and (somewhat incongruously) heavy-metal enthusiast.
Scarborough P, Appleby PN, Mizdrak A, Briggs AD, Travis RC, Bradbury KE, et al. Dietary greenhouse gas emissions of meat-eaters, fish-eaters, vegetarians and vegans in the UK. Climatic change. 2014;125(2):179-92.
Millward DJ, Garnett T. Plenary Lecture 3: Food and the planet: nutritional dilemmas of greenhouse gas emission reductions through reduced intakes of meat and dairy foods. The Proceedings of the Nutrition Society. 2010;69(1):103-18.
Pimentel D, Pimentel M. Sustainability of meat-based and plant-based diets and the environment. Am J Clin Nutr. 2003;78(3 Suppl):660s-3s.
Gorissen SHM, Witard OC. Characterising the muscle anabolic potential of dairy, meat and plant-based protein sources in older adults. The Proceedings of the Nutrition Society. 2018;77(1):20-31.
Yang Y, Churchward-Venne TA, Burd NA, Breen L, Tarnopolsky MA, Phillips SM. Myofibrillar protein synthesis following ingestion of soy protein isolate at rest and after resistance exercise in elderly men. Nutr Metab (Lond). 2012;9(1):57.
Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. J Appl Physiol (1985). 2009;107(3):987-92.
Gorissen SH, Horstman AM, Franssen R, Crombag JJ, Langer H, Bierau J, et al. Ingestion of Wheat Protein Increases In Vivo Muscle Protein Synthesis Rates in Healthy Older Men in a Randomized Trial. The Journal of nutrition. 2016;146(9):1651-9.
Joy JM, Lowery RP, Wilson JM, Purpura M, De Souza EO, Wilson SM, et al. The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Nutrition journal. 2013;12:86.
Mike T. Nelson, PhD, MSME, CSCS, CISSN, is a research fanatic who specializes in metabolic flexibility and heart rate variability, as well as an online trainer, adjunct professor, faculty member at the Carrick Institute, presenter, creator of the 
