CategoriesMotivational

Welcome to the School of Heart Knocks, Where the Universe Doesn’t Give a F**k About Your Problems

Today see’s the return of a TG.com OG…George Kalantzis.

George is a long-time friend and colleague of mine. We first crossed paths when he started as an intern at Cressey Sports Performance over a decade ago. He then transitioned to a full-time coach where he spearheaded CSP’s Strength Camps.

In the years since George has gone on to be a best-selling author, releasing his book, Nowhere to Go, late last year. It’s a treat to have George back writing on the site and sharing some important life lessons.

Enjoy!

Copyright: aleksandrkondratov

I know this title may piss some people off, but it’s 2022, and we don’t need any more positive mantras or articles about how the Universe, or some magic plan will save us from our struggles.

Let me explain in a way that saved my life – poetry and prose:

How could your life be different if you surrendered this search?
A part of you has called you here to read to these words.

 

Everything changes at the touch of our fingertips. Hearts, likes, comments, and clicks. Tweets and TikTok’s, it seems like it’s all about the destination, but the journey is how you will find what you need in the school of heart knocks.

Transitions in life are inevitable. Difficult times will find you when you least expect them. The pandemic has shown the world these truths.

Yet, many people still struggle with taking responsibility for their lives. They quickly blame others and create stories to justify their choices while forgetting that most of their problems directly reflect their choices.

This isn’t me judging your way of living. I know what it’s like to search for everything more in life to get through the struggle.

This is me telling you to pay attention to your choices because every choice has consequences. And if you want to overcome challenges with adversity and live authentically, these concepts can help you tap into your true potential.

The Universe Doesn’t Give A Fuck About Your Problems

Everyone wants to feel like they belong to something. We’re coded for survival, so we seek others to make our lives easier. The problem arises when we lean too much on others for our own survival. What was once meant to be a relationship that makes life more enjoyable becomes essential, like water.

More relationships, more alcohol, more mind-numbing scrolling. We’d rather choose a life based upon validation and approval rather than one that aligns with our feelings.

Young Muslim businesswoman scrolling in mobile phone

That’s why many of us often struggle to find a sense of self.

But the longer we allow our story to be written by outside forces, the longer we remain trapped. We’re on a treadmill, going through the motions of living but not actually going anywhere.

Adi Da Samraj, an American spiritual teacher and writer, said, “Notice what is affecting you. In one fashion or another, through the Grace of Truth Itself, you must handle your business…”

That is to say, the more you know those moments in which you seek to run, the more you can make choices that align with your true potential. If you find yourself struggling, you only have two choices: choose to live in a life filled with excuses and blame others, or you can stop running and choose yourself for the first time.

This is the power of the Universe.

Not by magically thinking this existential force will save you from despair.

Life is A Magnificent Dance

You might think being a Marine means it’s easier for me to foster a sense of discipline, clarity, and purpose in life. But, that is far from the truth.

I’ve had to clear many personal hurdles, including almost taking my life over the last few years. To say it was a challenging few years would be undermining the amount of personal growth and pain I’ve endured.

I even published a book about it all.

Because music is the medicine of mind and soul, I believe life is a magnificent dance that invites us to be more than we can ever imagine.

But that doesn’t mean the dance is linear or easy to follow.

Every song we choose to dance with is filled with twists and turns along our journey. Even the ones that seem significant and small in our lives. These dances all add up, one by one, until we’re just a bunch of mindless bodies running around without direction or purpose.

During difficult times, the mind constantly strives to solve problems. We work all day to prevent any feelings of discomfort from creeping into our lives. We push our bodies to exhaustion. But, no matter what we do, we end up feeling more lost, unseen, depressed, and stressed to the max.

Life kind of just happens while we disconnect from our true selves with no sense of purpose and direction. But life is so fleeting when you aren’t honest with yourself.

When life presents you with unexpected challenges, I urge you to be more open to all the dances in life. Create space for yourself to check in with how you are truly feeling inside. Give yourself permission to slow down. While acceptance might make you feel lost, if you can find the courage to sit with the discomfort a little longer each day, you will find wisdom from the challenges you face.

Try these journal prompts to start and list the first thought that comes to your mind:

  • The reason I struggle with slowing down is…
  • What I’m afraid might happen if I slow down is…
  • Moving fast is protecting me by…( it is somehow or you wouldn’t always be stressed or anxious)
  • What I would like to happen right now is…
  • What I think I need to happen is…
  • The reason I have a hard time trusting this will happen is…
  • What I could do right now to move towards that outcome is…

Create Mentors

Notice how I didn’t say find a mentor but create.

Along the way, someone told us we had to be more than what we needed. So, we forgot to love, laugh, breathe, dance, cry, and experience life for what it is. But at any given moment, the storms of life can come. They remind us that nothing in life is ever certain.

I create mentors in life because I know my journey is filled with many directions and living authentically allows me to create situations where mentors appear when I least expect them.

Tony is one of them, thanks, my friend.

Note From TG: I got you, bro

via GIPHY

You’ll create mentors if you can teach yourself to experience life and enjoy simple things. It could be a great workout. A scoop of ice cream. A conversation with an old friend. A random date night. These are where you’ll find mentors. You don’t need to keep searching for more. You have so many mentors in life available to you right now. The only catch, you must be engaged in the dance of life.

If you can’t create or enjoy simple moments, you aren’t ready for an actual mentor. Start creating, and you’ll soon find everything you need.

Accept Your Last Breath

My dad let our family know he was slowly dying of cancer a few years ago. The disease spread into his bones and is eating away at his insides. Seeing him live through the process has been one of the most painful experiences to watch from afar.

I have seen many deaths in life, but watching him surrender to something he cannot control is a powerful reminder that our last breath can come at any time.

If we look at our experiences from this viewpoint, our last breath becomes a potent elixir to fuel our darkest and brightest days. Except sometimes, it’s hard to think about our experiences that way.

But what if we searched a bit deeper and filled our lungs with air as if it was our last breath in times of anxiety and stress? This is the gift of life and why our breath is so powerful.

We can choose to see that everything we endure serves as a vehicle to an expanded version of ourselves, or we can decide to suffocate the spaces in our bodies that need to breathe with anxiety and stress.

Either way, we are all part of a brilliant transformation occurring at this moment as we collectively search to find truth and liberation from our suffering.

People like my dad understand the power of the last breath.

They do not fear death but instead live as if something new is being born. This dance with death gives them the courage to continue living with an open heart and surrender to whatever is unfolding. Fear is useless in this dance; trusting yourself is paramount.

Our last breath doesn’t mean we stop trying to live, or give up in the face of adversity; it means we surrender to the ideas or beliefs that prevent us from breathing fully. When we accept the idea of our last breath, we can rest easy knowing we’re on our way to transcending into something greater than ourselves.

The Way To Live Authentically

I’m not here because I think I’m better than you. Nor did I write this article to get lost in a sea of internet trolls. I wrote this article to show that you don’t have to be a victim of life. You are always in control of your choices and your freedom. As you go through your life, remember to create space for yourself to breathe deeply, connect to your heart, and move with your body. These things will provide you with solace when life feels heavy.

About the Author

George is the author of Nowhere to Go, a podcast host, a decorative combat veteran, and a personal coach at the Art of Tough Transitions.

With nearly 20 years of encounters with tough transitions, George empowers men and women to live life authentically by giving them the courage to find their voice and unlock their potential. He has the unique ability to speak to people in ways that make them feel seen and heard through a combination of prose, poetry, coaching, and experience that can only be found in the school of heart knocks.

Visit George’s site HERE.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 9/13/21

Copyright: conneldesign / 123RF Stock Photo

STUFF TO CHECK OUT FIRST

1. Coaching Beyond Cues & Programming: Lecture and Movement Workshop Training Diverse Bodies & Identities – w/ Tony Gentilcore and Justice Williams

NOTE: Please reach out to Justice Williams HERE to register.

Sunday, Oct 3 | 1-4 PM EDT
Ethos Fitness + Performance
46 Wareham St. Unit 1A
Boston, MA 02118
Cost: $149

This workshop will focus on challenging the idea that all bodies require the same approach to fitness. Training participants through both lecture and movement components, we will explore together how to approach people, meet them where they are at, and join them on their fitness journey in a way that best suits them versus our ideas of goals or success.

2. Inside the Coach’s Mind Workshop – Boston (w/ Dr. Lisa Lewis)

I’ve long stated that the largest “gap” in knowledge for most fit pros isn’t the area of program design or the “x’s” and “o’s” of how to improve scapular upward rotation.

It’s the soft skills of coaching.

I.e., what’s going on in your head.

In more sage words…

…what’s really lacking in most fit pros’ repertoires is how to leverage your own way of thinking, feeling, and behaving in order to maximize your effectiveness as a coach, your rapport & working relationships with clients, and your own resilience and mental health.

This Fall my wife, Dr. Lisa Lewis, will be hosting Part 2 of her Psych Skills for Fit Pros course: Inside the Coach’s Mind.

Volume One covered motivation & behavior change.

Volume Two will go deep(er) into the coach’s psychology.

This live event will be held at Ethos Fitness & Performance in Boston’s beautiful South End district and it is NOT necessary to have gone through volume 1’s material in order to follow along. While everything is “connected” when discussing psychology, this will be new, stand-alone content covered.

For more information – dates, location, cost, & itinerary – go HERE.

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Hook Grip Mastery: Everything You Need to Know – Manny Buitrago

I’m too much of a wimp, personally, to use the hook grip; but it’s efficacy with regards to lifting things is well established.

This is an AMAZING article that covers everything you need to know on the topic.

The Right Way to Partial – Josh Bryant

Some view partial ROM lifts as a key component to developing maximal strength. Others view them as an act worse than drop kicking a baby seal in the face.

The answer, as always, is somewhere in the middle.

Josh does an excellent job at explaining the good, the bad, and the “when to do partials?” in this quick read.

Twenty Years of Reflection: Was it Worth It? – George Kalantzis

Photo by Anthony Fomin on Unsplash

George is a good friend of mine and some may recall the name because he’s written several articles on this site throughout the years.

George served as Marine in the years following 9/11 and spent time in both Afghanistan & Iraq. He reflects on whether or not it was all “worth it” now that our longest war has seemingly come to an end.

Categoriespsychology

Self-Sabotage: No One Is Coming to Save You

Today’s guest post comes from good friend and TG.com regular contributor (albeit it’s been a minute), George Kalantzis.

We all have that negative voice inside our heads telling us we can’t do something or convincing us there’s no way to accomplish a goal.

  • I can’t lose 20 lbs, why even try?
  • There’s no way I can survive a CrossFit class.
  • Can I really pull off white after Labor Day?

There’s a myriad of examples in everyday life where we self-sabotage or talk ourselves out of doing something.

George helps to shed some light on the topic and to encourage use to cut the shit.

Copyright: gstockstudio / 123RF Stock Photo

Self-Sabotage: No One Is Coming to Save You

What would your life look like if there were no limits?

If the above question has you thinking about life from a different lens, then I did my job, and you do not have to read the rest of the article.

If life was only that easy- right?

But we both know you aren’t here for the easy way out, and Because Heavy Things Won’t Lift Themselves, let’s get warmed up for some heavy lifting, but not by using our god/goddess-like structures we’ve all sculpted during the quarantine.

Today, we are going to train using our brains.

Whatever challenge you face in life, asking the right kinds of questions can help you achieve massive breakthroughs. I’ve spent most of my life looking for answers until I went through a tough transition in life and discovered self-sabotage patterns and how my mind was holding me back from doing dope shit in life.

Self-sabotage exists for a reason.

It perceivably keeps us safe from our fears and prevents us from stepping outside our comfort zones. But if we can find ways to get past the voices holding us back, we can turn the impossible to possible, and limits become limitless.

What is Self-Sabotage

In a nutshell, self-sabotage occurs when a pattern of behaviors creates a conundrum of limiting beliefs that hold you back from achieving goals and stepping outside your comfort zone. When you embark on a self-discovery journey, whether through lifting heavy weights, running, yoga, or any other way to challenge your mind and body, patterns from your past sneak up in subtle ways and interfere with your growth.

It’s not your fault because your subconscious (the little voices in your head) creates templates throughout your life based on past experiences. Anytime you start to approach the edge of life you are used to, you mess up and revert to old routines.

(I did this a lot, and still, catch myself).

You might even be aware of this pattern, but you reject the thought and look for more answers. You try new things. You process information, and for some reason, never able to change. Self-sabotage has taken you hostage.

Maybe you are afraid of failure and give up on yourself. Or scared of rejection, and never stand up for what you value. Perhaps you are scared of what others think, and seek validation in all you do. While well-intended, the intention does not support unlocking the doors to do dope shit with your life.

How do you recognize self-sabotage and call yourself out before your limiting beliefs take over?

I wish I could say I had all the answers to those questions, and I’m willing to bet Lisa, Tony’s wife can help you with this area of life. But to keep things simple, let’s talk about some basics.

Note From TG: Lisa’s written a number of great articles on this site revolving around motivation and mindset. You can check them out HERE.

Also, you can visit her Instagram page (HERE) where she does a splendid job at interweaving fitness and psychology with her daily posts. Or, you can check out her website HERE. Finally, on an aside, she can likely beat me in an arm-wrestling match. She’s pretty jacked.

Because like heavy deadlifts help create a fantastic physique, acknowledging patterns of self-sabotage gives you the tools to break away from the limiting beliefs holding you back.

Let’s Pick Some Heavy Ass Weights Up!

To get started, you must call out these areas before you begin any transformation and catch them before the repeat in your life. Think of it as selecting specific exercises for a specified training session to hit a massive PR.

Every time you acknowledge and name the area in life, holding you back, you build a new set of skills to push past your comfort zone. Sure, you can skip this step and get amazing results, but eventually, the subtle signs of self-sabotage will catch up to you, and before you know it, you are right back where you started.

Possible areas holding you back:

Health. Money. Relationships. Sex. Happiness. Careers. Accomplishments. Family.

Standard methods of self-sabotage:

Procrastination. Perfectionism. Emotional eating. Undertraining. Overtraining. Impulsive spending. Busyness. Sleeping late. Constant tardiness. Temper issues. Anger issues.

These areas of life are ubiquitous, yet many of us have no clue how to overcome common obstacles because we become victims of the stories we tell ourselves.

  • I’m too old
  • I’m too fat
  • I’ll never be able to look like “x.”
  • I’ll never change
  • I’m not strong enough
  • I’ve always been like this
  • You fill in the blanks

The sad part is when we have beliefs like these, we hardly ever test our limits. Life at best becomes a chase, and we seek to find surface-level answers to problems deep-rooted from our past. When viewed from this perspective, self-sabotage makes sense.

We’re all under pressure from today’s world, forcing us to make quick decisions without ever taking a step back to ask more questions. The paradox in our chase for life is many of us are never satisfied because the things we think we want never align with our values.

Which brings me back to you, and my original question.

What would your life look like if there were no limits?

via GIPHY

(👆👆👆 Tony’s Editorial Contribution 👆👆👆)

I ask my clients this because it opens up doors for them to dope shit, not because it’s a dope question, but because questions like this demand, they choose a path in the face of uncertainty.

You are what you choose, and an uncomfortable truth many are not willing to face is we can never choose two things at the same time.

Or as the old English proverb says, you cant have your cake and eat it too.

The right kinds of questions can challenge you to see maybe you don’t know much about life, if anything. And the more invitations we give ourselves to ask better questions, the more we take full responsibility for our lives and punch our comfort zones in the kidneys.

Here is why this matters

The hardest part of any transformation is understanding what you want and value because without doing so, your brain will hunt for negativity in life. Psychologists refer to this concept as ” negativity bias: the idea that we’re always searching for negativity to see the dangers around us, but when we embark on a transformation of any kind, it doesn’t serve us well.

We all want to look good, feel good, have amazing relationships, and be happy. But no one ever wants to take full responsibility for the choices in life when we experience uncomfortable feelings associated with growth.

The truth is, nothing in life comes easy. You already know this, but because you focus on all the things you don’t want, you stay inside your comfort zone even if your comfort zone leaves you feeling depressed, burned out, exhausted, and resentful. When your behaviors and choices don’t match up with what you say you want, you’ll let self-sabotage ruin your entire life.

If you’re ready, I’d like to invite you beyond self-sabotage so you can go on to do dope shit in life.

How To Beat Self-Sabotage

Write down all the areas on your life holding you back, and the stories you continue to tell yourself. Notice how those stories make you feel and how often they prevent you from growth. The more honest you are, the more success you’ll have, changing them later on.

One of the biggest ones in my previous life was

“I am always broke…”

My story prevented me from saving money because I was afraid of my numbers and avoided them like the plague. This story made me feel like a failure, and I was in a constant state of financial stress.

After you acknowledge these beliefs and how they make you feel and hold you back, write down the opposite of this belief to help you prove this belief is not valid.

Self-Sabotage- I am always broke

New Story: I have never been honest with my numbers and have enough skills and experiences to live with abundance.

After you tell yourself a new belief, design a plan, and take action to prove to yourself you are worth the new life you say you want. Anytime you find yourself in a block, come back to the beliefs and write the opposite feeling holding you back. It will not be easy; you will get uncomfortable; change does not happen overnight. But the results will be worth the struggles.

Remember, the goal is not perfection, but consistency. You might not like what you discover in these exercises, but this is your life, and there is no time for fucking around if you want to go all-in on and doing dope shit.

About the Author

George Kalantzis is a coach, writer, and dad, committed to helping people do dope shit in their lives. He is a seasoned Marine Corps combat veteran with over ten years of experience coping with high-pressure and constantly changing environments.

He writes about tough transitions at www.theartoftoughtransitions.com.

Categoriesmuscle growth Program Design

6 Week MASS Building Routine: Your Quest for a Bigger, Stronger Physique Begins Here

I’m traveling back to Boston from London today. I’ve been away for two weeks presenting at three different workshops. I’ve had a lovely stay, but am looking forward to heading home and my wife handing Julian over to me as soon as I walk through the door.

Thanks to Boston based personal trainer, George Kalantzis, for contributing today’s guest post.

Copyright: shevtsovy / 123RF Stock Photo

6 Week MASS Building Routine: Start Here

Labor day has come and gone, the days are shorter, and the nights are colder.

That means it’s bulking season.

But you don’t come to Tony’s website for some cookie-cutter bullshit program. Over the next six weeks, you will craft a new physique using intense workouts, discipline, and commitment to add mass.

via GIPHY

Setting the Expectations For A Clean Bulk

Nothing gets me more fired up than people who are not willing to put in the work to get desired results.

When I competed in natural bodybuilding last year, I heard questions like “how do you gain muscle and shred down,” how can I look bigger without gaining fat?” What supplements did you take?

The list goes on.

I hate to burst your bubble, but the universe does not bend at the whims of your desire. Contrary to popular belief, you cannot have your cake and eat it too.

So how do you bulk without gaining excessive weight?

To achieve a clean bulk, you must learn how to gain 2-5 pounds per month with half of that weight being muscle, and half of that weight being fat. This will keep your composition in an ideal state for optimal performance.

So just eat more food, right?

Not quite, too much junk food during a bulk is one of the biggest mistakes you can make. Nutrition does matter, and most people will either eat a surplus of shitty food or not eat enough. That is one of the toughest things about adding solid mass.


You can expect to gain some body fat during a bulk, but not an excessive amount.

We are aiming to build a stronger engine so that you can increase size, which means you’ll need to gain healthy amounts of body fat.

Don’t get discouraged if you see others gain size quickly or achieve different results, gaining mass is about putting in the work, and for some, adding quality size can take time.

Your Blueprint For Success

Life is motion.

The world continues to rotate on the axis, and every day is an opportunity to grow. Your body is the secret to many things. Yet more often, many of us cheat our way through training, going through motions and we never achieve the results we look for.

Today is the day we put an end to all of that.

Very specifically, this template is designed to form the basis of your training to put on size using bodybuilding methods. Because this is a hypertrophy program, it will help with putting on size, but if you are a powerlifter or strong man, this might not be the best program for you.

An additional benefit of this program is that it will help raise your work capacity and thus prepare you even better for the strength phase training you’ll do after.

What’s more, this program will help spare muscle loss when you decide to cut back down.

This will be your blueprint for a six-week mass building phase.

You’ll notice it is broken down into two three-week phases, each phase using a combination of compound exercises and machines to maximize your results. It is these movements where we will construct a blueprint for adding some serious size.

Phase I

Our first phase consists of flooding the muscles by using compound exercises performed in the optimal range to transform your energy into muscle mass.

During the first three weeks, you’ll be training five days a week in a split that is three days of training, with two days off.

You’ll repeat 3/2 for three weeks in the following format: legs, push, pull.

The great thing about a 3/2 cycle is you can alternate it according to your life.

As long as you train three out of every five days, you’ll provide enough stimulus for growth.

At first, you’ll notice that the program does not look lie much, but to prevent overtraining and generate the highest anabolic response, you’ll stick to three working sets, not including your warmup sets.

Phase II

Now that your muscles are primed for growth, this phase makes insane changes to your physique.

You’ll go from training five days to six days, and you’ll do different exercises and reps ranges. As with the first phase, adjust the days according to your lifestyle, but keep the days in order and make sure to train all six days.

Conclusion

It is human nature to fear the unknown, but it would be inhuman to not yearn for something greater. If you want to experience changes in your physique, you must pushup yourself past your comfort zone. This six-week bulk will give you the tools you need to pack on some serious size.

About the Author

George Kalantzis began his career as decorated Marine with over ten years of faithful service and deployments to Iraq and Afghanistan. He’s worked with everyone from professional athletes, celebrities, busy executives, and alongside some of the top strength coaches in the world.

Today he spends most of his time coaching at Equinox in Boston, and outside of work with his gorgeous little daughter. Please feel free to say hi over on Instagram, Facebook, Twitter, and YouTube, as he loves meeting and connecting with new people.

Categoriesmobility Program Design

A Warmup You’ll Actually Do and Makes Sense

I had an amazing time in the DC area this past weekend presenting and catching up with friends and colleagues.

Today is all about playing catch up: emails, writing programs, and of course spending some quality time with family. I’ve got some good blog posts percolating in my head and hope to do a massive writing dump later this week. In the interim, however, I’ve got strength coach George Kalantzis filling in for me today with a stellar article.

Enjoy.

Copyright: magiceyes / 123RF Stock Photo

Un-Fuck Your Warm-Up

Like anything worth having in life, all good things have a starting point.

If you’re like me, you’ve probably been guilty of skipping the warm-up. Don’t bother lying to me – I know you’ve done it. And I get it. You’re crunched for time and the last thing you want to do is roll around and warm-up.

But, what if I could explain the warm-up for you in terms you might appreciate a bit more…

I.e.,……sex.

BOM CHICKA BOM BOM

Do I have your attention now? Great, then keep reading to un-fuck your warm-up.

I got this idea from my mentor and friend John Romaniello a few years back, and it has to be the best explanation of warm-ups I have ever heard and something I find myself using quite often.

“ Workouts are like sex, and the warm-ups are foreplay.”

Sure, you can skip foreplay and have great sex, but if you skip foreplay all the time, chances are things will get stale and your sex life will suffer.

The same thing can be said about your body. Continuing to ignore the warm-up will cause your body to break down, hinder your results, and you’ll become more prone to injuries.

Maybe warming up does not sound that bad after all.

While I’m not here to tell you that you can’t just walk into the gym grab an empty bar and start lifting or to tell you that you “must” foam roll and do a “dynamic” warm-up prior to your lift.

I’m here to say that warm-ups do matter and with the right time and concentration you can get tremendous benefits without wasting useless time.

The Only Warm-up You’ll Ever Need

Recently I attended The High-Performance Pain Seminar by Dr. John Rusin at The Onnit Academy in Austin, TX. It was a 2-Day seminar packed with a ton of great information.

There were so many things presented, but what I liked most about his presentation was his ability to make things a lot simpler for my clients and myself. One of those concepts was the warm-up.

A quick and effective warm-up looks like something like this:

  • Release tight muscles (SMR, Bi-Phasic stretching)
  • Activate weak or inactive muscles (corrective exercises, stability based activation)
  • Get Moving (pattern development, central nervous system stimulation)

For the context of this article and not writing an entire book, I will be covering a few of my favorite SMR techniques and drills that everyone can benefit from.

Release Tight Muscles

As a massage therapist, I’m a huge fan of foam rolling. But too often I see people making love to their rollers or just perhaps haphazardly rolling because they’ve seen coaches do it.

 

Replace Eric’s (Cressey) voice with a little flute and guitar and things could get interesting.

While there are many ways you can “foam roll,” the goal should be to choose an area that will have the biggest carry over to your movement that day.

In general, most people have trouble with the following areas.

Lower Body – Quadriceps, Adductors, Glutes, and Lateral Hip

Upper Body– T-Spine, Pectoralis Group, Posterior Shoulder Girdle

Mid/Upper Back Release

The mid-back release is one of my favorites mobility drills to use as everyone can benefit from some upper back mobility. Tony wrote an amazing article on it HERE.

Lateral Hip Trigger Point Release

The glutes take a beating daily, and trigger points are a common source of hip and low back pain. Performing daily release on the glutes can make a huge impact on everyday health and performance.

 

Bi-Phasic Stretching

One of the common myths associated with stretching is that if a muscle feels tight, it should be stretched to improve range of motion and restore flexibility. But, just because your muscle feels stretched doesn’t mean that exercise will yield a positive result.

Take for example the hip flexor and hamstring stretch. A lot of people stretch through pain because they believe it is helping, or do they end up in the wrong position. Not only is this a waste of time, it can actually be one of the prime reasons tightness never goes away.

So what can you do to help with tight muscles?

Instead of haphazardly stretching, learn how to achieve proximal stability through the shoulders, hips, and core. Not only will this save your joints and you’ll feel better, you’ll begin to notice a difference when you hit the gym floor.

Most people will benefit from biphasic stretching in the following areas:

Lower Body– Hip Flexors, Adductors, Posterior-Lateral Hip

Upper Body– Pectoralis Complex, Posterior Shoulder, T-Spine/ Lats

Add These Drills To Your Arsenal

Deep Squat Belly Breathing With Lat Stretch x 5 Breaths

Grab a TRX and sit deep into a squat with your feet together and palms up. This will turn off the lats and facilitate a good stretch throughout the upper body. Let your head relax and take deep breaths.

 

Split Stance Adductor Mobilization With T-Spine Rotation x 6-8/side

I see a lot of people mess this drill up.

Set up on all fours, kick your leg out to the side, and screw your palms into the ground to create tension throughout the body. Rock back slightly until you feel a slight stretch in your adductor (inside leg). Make sure not to round your lower back.

 

True Hip Flexor Stretch x 30-45 seconds/side

The key here is to sit tall, squeeze the glutes forward and make sure that your spine stays neutral rather than achieving a range of motion through the lower back.

 

Supine Hamstring Stretch x 6-8/leg

Take your time with this drill. Don’t worry if you cant get your leg straight, just work in a range of motion and a nice controlled manner.

 

Activate Weak Muscles

After you’ve addressed the areas of mobility, its time to activate and enhance movement.The goal here should be to find the big-ticket items that will enhance movement for the workout, not become a corrective guru.

Movement needs to be good enough, not perfect. Choose big areas that will yield optimal ranges of motion and force production.

Most people will need work in the core, glutes/hips, shoulders, and lats.

Banded Glute Bridge 8-10 Reps

 

Shoulder Activation x 10 Reps ( Facepulls, Band Pull Aparts, Lat Pulldowns)

 

 

Get Moving With CNS Development

After you’ve released tight muscles and activated everything, it’s now time to select a few exercises that will match the primary movement of the workout and wake everything up.

For example, if the workout is based on a heavier deadlift day and you are a bit more advanced, choose something like this:

Explosive drill – Swings, jumps, throws etc

Mobility Drill

 

If you were more of a beginner, it would look something like this:

Half Kneeing MB Chest Pass

 

Mobility Drill

 

In Summary

 If you want to maximize your performance and keep your body healthy in the long term, warming up is a must-have component of your workouts. Instead of spending useless time rolling around for countless minutes and just performing exercises haphazardly, spend about 5-7 minutes on exercises that will have the biggest carry over for that day and you’ll begin to not only see a huge improvement in your strength, but also your health.

Author’s Bio

George is a Marine Corps Veteran of 9 years and was awarded an honorable discharge after deployments to Iraq and Afghanistan. He is currently a Master Instructor and Personal Trainer at Equinox in Boston and a licensed massage therapist.
Outside of Equinox, George maintains a fitness related blog that can be found at www.sgtkfitness.com.
He and his wife Shawna reside in Manchester, NH with their daughter Melina and fur baby Lola the dog.
CategoriesFat Loss personal training Program Design

Accelerated Fat Loss

I’m still across the pond in London with Dean Somerset presenting our Complete Shoulder & Hip Blueprint workshop.1 I have zero plans to do work today, but a good friend (and colleague) of mine, George Kalantzis, was kind enough to pinch hit write for me.

He’s written several articles for this site and he’s a master at writing effective fat-loss programs.

Enjoy.

Copyright: ruigsantos / 123RF Stock Photo

Training For Fat Loss Sucks!

In fact, the cards are stacked against you and mainstream media keeps flooding you everyday promising you with six pack abs shortcuts and seven day cleanses to only leave you frustrated and tired of results.

But Not Today

Over the past 15 years of my life, I have had the chance to train with some of America’s finest men as a Marine, and coach alongside some of the best in the fitness realm. I’ve learned some pretty cool training methods and have helped people lose anywhere from 5-40 pounds in a matter of a few months.

Because you are here to pick heavy things up and see results, you want a training method that will optimize time and accelerate fat loss.

And to be lean and athletic, you need to utilize combination exercises in your training to build more muscle and boost the metabolism so that your body continues to burn off calories well after exercise.

Combination Exercises and How The Accelerate Fat Loss

The common mindset or misconception seems to be that you can shred fat faster by doing two things- lower exercise at a longer steady duration or crush yourself into oblivion with high-intensity training.

While both play a vital role in fat loss and a well-rounded program, no one has time to train multiple hours throughout the week, ( if you do, I applaud you) and if you want to accelerate fat loss and keep burning calories well after your workout, you have to work hard and smart.

That means you have to find a training method that will burn a ton of calories, promote muscle mass, and elevate the metabolism.

One of the best ways to accelerate fat loss is to utilize combination movements in your training program. Combination movements play a huge role in fat loss because they allow for the greatest muscle fiber recruitment and an increase in the resting metabolic rate.

By stimulating a greater amount of muscle fibers during a workout your body will see huge increases in metabolic demand, which in turn will increase EPOC (Exercise Post Oxygen Consumption). EPOC is the amount of oxygen consumed during recovery in excess than what would have been consumed at rest.

Essentially your body becomes a fat burning machine well after the workout.

Ok, so now that we’ve covered the why combination exercises work, let’s cover how to shred some serious fat!

How To Use Combination Exercises For Fat Loss

Just training hard and fast isn’t usually the answer to a good fat loss program. Or is running for hours on end on the treadmill and Stairmaster going to do the trick.

You need to stimulate the most muscle in the shortest amount of time while finding a sweet spot between failure and easy in order to boost your caloric deficit, a key component to getting shredded.

Combination exercises are great for fat loss because they use compound movement patterns with short rest periods and higher intensity. A must have for shredding that stubborn fat.

But before we get into the circuits, I want to walk about the method behind the madness of combination circuits.

I’m a huge fan of taking what has been known to work and finding out ways to make it better. Density training has been known as one of the best things you can to shred fat fast. The greater the density, the more fat you will burn. You can increase density by cutting rest times and set up circuits like the ones below.

Day # 1

1a) Upper/Lower Compound x12-15 Reps

1b) Push-up Progression 8-10 Reps

1C) Split Stance Progression/Core x6 reps

2) Quad Dominant x 5

2b) Vertical Pull x 5

2c) Core

Day # 2

1a) Upper/Lower Compound x12-15 Reps

1B) Inverted Row x 5

1C) Single Leg RDL Combo x 6/leg

2a) Hip Dominant x 15

2B) Horizontal Press x 5

2C) Core

These circuits are a bit more advanced, so use them as a starting point and make modifications where you can

Pre-Exhaust Method Combination – Then Heavy Equals Accelerated Fat Loss

Not all circuits are created equal. To stimulate the most muscle during a workout and keep burning fat well after the workout, you need to shock the system.

Traditional fat loss programs include lighter weight and higher reps to produce results. And while there is nothing wrong with those programs, I like my clients to maintain muscle while shredding fat.

This is where I like to combine pre-exhaust training with heavier training to accelerate fat loss. Pre-exhaustion is a way to fatigue the muscles before hitting them with compound multi-joint exercises. This method is old school but is a great way to wake up the muscles prior to the larger lifts and stimulate muscle growth. Which means you get to build some more muscle and keep shredding pounds.

Fair warning, just because the reps are higher and the load is lighter, does not mean it will be easy.   You will soon begin to feel what pre-exhaustion meals into your second and third set.

Pre- Exhaustion Set For Fat Loss Looks Like This

A1) DB RDL/Bentover Row Combo x 12

A2) Tempo Pushup x 3-0-3 x 8

A3) Walking Lunge Into Renegade Row 6/side

 

Then You Would Rest No More Than 90 seconds and Get Right Into Heaver Weights

B1) Double Kettlebell Front Squat x 5

B2) Pull-up x 5

B3) Side Plank With Knee Drive 5/side

A second day would look like this

A1) Kettlebell Squat To Press x 12

A2) TRX Inverted Row x 10-12

A3) Single Leg RDL To Reverse Lunge Combo x 6/leg

 

B1) Kettlebell Swing x 5

B2) BB Bench Press x 5

B3) Push-up To Mountain Climber 5/side

 

Accelerated Fat Loss Summary

For most people, when it comes to shredding fat, being consistent with eating healthy and working hard produces results. Sometimes, you will need to think outside of the fat loss box and mix it up with different styles of training.

Harder, shorter training sessions work better than high reps and lower weights because they force you to recruit more muscles than a typical training session. Attack fat loss training with a specific goal and stick to it for at least 4-6 weeks. Use the training methods above at least two days a week and you will begin to see a transformation in your body composition.

Author’s Bio

George is a Marine Corps Veteran of 9 years and was awarded an honorable discharge after deployments to Iraq and Afghanistan. He is currently a Master Instructor and Personal Trainer at Equinox in Boston and a licensed massage therapist.
Outside of Equinox, George maintains a fitness related blog that can be found at www.sgtkfitness.com.
He and his wife Shawna reside in Manchester, NH with their daughter Melina and fur baby Lola the dog.
Categoriescoaching Exercise Technique personal training Program Design

If You Want Bigger Arms: Squat

At the expense of sounding like an uber meathead, squats pretty much solve anything. You want to be stronger? Squat. You want more muscle? Squat. You want to lose fat? Squat. You want to beat Captain America in an arm-wrestling match? Squat.

Copyright: Kurhan / 123RF Stock Photo

 

About the only thing squats can’t do is help you grow hair, make you an omelet, and cure cancer2.

There’s a reason squats are a staple in most weight training routines, and today’s guest post by strength coach, George Kalantzis, breaks down the proper progressions most people should consider when starting for the first time.

Enjoy.

The Squatzzzz

“If you want bigger arms- squat. Squatting makes everything grow.”

Sergio Olivia, 3 time Mr. Olympia, on offering advice on how to get bigger.

Squatting has been around for centuries. It is one of the primary movements that Dan John says can impact your life, and also one of the best movements for mass strength and muscle development. Yet unfortunately squats are still one of the most neglected and butchered exercises in the gym.

But Why?

Squats are tough and working hard separates the strong from the weak. Squatting heavy stresses the entire body and it takes a lot of will power and strength to put something heavy on your back, drop down, and stand back up. Therefore most people neglect them altogether.

Then you have some people who claim squats are bad for your knees and stick to leg extensions and leg presses. While it is true that squats can place a lot of stress on the knees, it is typically the form and amount of volume that is the cause of knee pain.

In fact, from a exercise science point of view leg extensions can actually place more stress on the knees than squats because they are an open chained exercises. Open chained exercises like leg extensions cause the quadriceps to contract and pull on the knee ligaments and surrounding muscles without counteraction of the hamstrings. Squats actually recruit both the hamstrings and quadriceps.

Research (Escamilla, 98) supports that squats generate twice as much hamstring activity as leg presses and leg extensions. That same research suggests hamstring recruitment is advantageous to enhancing knee stability and functional capacity of the hips. Squatting does not sound that bad now does it?

Ok, I’m Ready Where Do I Start?

It is always important to start with an assessment to figure out where the you will stand in reference to squatting. Tony wrote an in depth post on that HERE.

Mobility Drills

After establishing a baseline, it is time to begin start preparing the body to squat. Starting with some light soft tissue work and warm-up drills will help prepare the body for full ranges of motion needed to squat and prime the nervous system.

Most people have a hard time reaching full depth in a squat and I have found that it is usually a lack of mobility in the areas of the hips and ankles often leads to compensations in the squat..

Core Engaged Deadbug

A deep squat requires proper pelvic position. If you arch your back to hard during a squat , your femur will have a hard time moving around in the hip socket. This is often the cause of the butt-wink.

A core engaged deadbug will help you learn how to keep the ribs down and control the pelvis which are needed for a good squat pattern.

 

Wall Hip Flexor Mobilization

This drill really teaches you how to keep your glutes tight, extend the hip and flex the knee at the same time to get a deep stretch in the quads. You should focus on getting the range of motion through your hips and not lower back.

 

Kneeling Glute Mobs

I love this mobilization drill because it really looses up the posterior chain and allows you to safely work on hip internal rotation without cranking on the knee.

 

Ankle Mobilizations Drill

An often-overlooked area of squatting tends to be the ankles. In order to squat to full depth the ankle needs around 4 inches of dorsiflexion. If the ankle is lacking the appropriate mobility, you may see yourself coming up n your toes, or not hitting appropriate depth.

 

Squat To Stand With Reach

By the time you have complete the other drills your body should be primed to squat. The squat to stand synchs the entire body and recruits all the muscles needed to perform a good squat. If you have a hard time getting into this position, you may no the ready to squat to full depth.

 

Assisted Squat

Assuming no pain or restrictions are present a great place to start is an assisted version of the squat. There are many ways you can do an assisted squat, but I like using a suspension trainer for assistance.

Holding a suspension trainer allows the trainee to work on static stability and groove a great pattern. Make sure the trainee maintains a neutral back position and uses as much assistance as needed in order to get to the bottom position.

 

Bodyweight Squat Versions

Once someone has mastered the assisted squat, it is time to move onto a bodyweight squat. Here you can really learn how to squat to full depth and drive up under control.

Sometimes people will have trouble with their heels coming up of the ground. If that is the case, you can create a little heel lift with plates or shoes to help the body recognize how to sit back onto the heels and reduce coming up off the floor.

Another common error for someone just learning to squat is a knee collapse. A great trick for that is to put a mini band around the knees. The bands feeds into the bad movement pattern by pulling their knees farther in and the body reacts by correcting the movement.

 

 

Goblet Squat

For most people, a goblet will be the basis of a squatting program. Legendary coach Dan John says that goblet squat is all a lot of people will need and there is a good reason behind that.

Grab a Kettlebell or dumbbell and hold it close to your chest. With your elbows pointing down, lower your body into a squat. Allow your elbows to be inside your knees and put pressure on the outside of your heels to help keep your knees out. Return to the starting position.

 

Many people are under the assumption that the Goblet Squat is just this plain ol’ vanilla squat variation that offer no variety. Au contraire! There are any number of ways to make it more challenging.

Goblet Squat Against Wall

Cannot seem to keep your back straight and knees from caving in? Try the goblet squat against the wall. Face a wall with your feet around 6-12 inches away from it and work to actively pull down into the squat.

Start further away and work closer to the wall, as you get more comfortable with the position.

 

Goblet Squat With Pause

Mastered the regular goblet squat? No problem, try a pause in the bottom of the squat. Pause reps will keep you honest, and really challenge your strength because you cannot rely on the momentum to pop back up from the bottom.

 

Goblet Squat With Heartbeat

This is one of my favorites to use with people, and it is one version that is not used that much. I first saw it from Mike Robertson when I was learning progressions for group training. It is great for people who have shoulder issues and really challenges the core.

 

Offset KB Squat

Holding a kettlebell on one side of the body will expose any asymmetries from side to side and really teach the body to own the position. Try to really focus on driving through the entire foot rather then shifting to the side of the kettlebell.

 

Double KB Front Squat

It only makes sense that once you have mastered the above it is time to load up. The double KB front squat is a great squat version because it really teaches you to sit down rather than back and down.

Essentially what you get is all abs and quads without demanding mobility requirements. It can be very humbling if you have never tried this before.

 

Front Squat

If you have become comfortable with the KB front squat and are ready for more of a challenge it is time to move on the barbell front squat.

Just like the KB, barbell front squats are all abs and quads. They are great because you have to really sit down into the squat rather than sit back or you’ll loose the bar. Due to the position of the bar your body must learn to stabilize the core instead of using back muscles to stand up. If you constantly get stuck hitting depth on a back squat this is a great exercise for you.

 

Back Squat

At this point, we have covered a lot of information on squatting. The back squat requires tremendous strength throughout the quads, hamstrings, glutes, hips, abs, and back. There is a reason why most people mess the exercise up or neglect it all together. If you have truly mastered the above exercises then it might be time to try a back squat out.

If you want to learn how to set-up, Tony wrote an awesome post HERE.

Conclusion

Squatting is a lot tougher then it seems. Consider hiring a coach for help on some of the barbell work, and if you are just starting out, goblet squat variations will surely get the job done. Try not to be a hero and start with something that is in between.

Quick things to consider before squatting:

  • If it hurts, you should hire a coach for an assessment and or see a qualified physical therapist.
  • Not everyone is made to squat to full depth or made to squat.
  • Squatting with a bar is not for everyone
  • When you first start out, you will not need that much weight, typically 45-55 % of your true max. Working on technique and conformability with the different squatting positions should be your first goal before trying more advanced versions.

References

1) Escamilla RF, Fleisig GS, Zheng N, Barrentine SW, Wilk KE, Andrews JR. Biomechanics of the knee during closed kinetic chain and open kinetic chain exercises. Med Sci Sports Exerc. 1998 Apr;30(4):556-69.

About the Author

George began his time at Cressey Sports Performance as an intern in the fall of 2013, and returned in 2014 as CSP’s Group Fitness Coordinator, overseeing all Strength Camp coaching and programming responsibilities.

George is a veteran of the United States Marine Corps and was awarded an honorary discharge after eight years of service. He possesses an MBA from Southern New Hampshire University and is currently attending massage school to become a licensed massage therapist.

Outside of CSP, George maintains a fitness-related blog that can be found at www.sgtkfitness.com.

He and his wife Shawna reside in Manchester, NH.

Categoriescoaching Conditioning

Finishers That Will Finish You

Anyone familiar with the video game Mortal Kombat will appreciate the slight reference to it in the title of today’s post.

“Finish him.”3

Today’s guest post from Cressey Sports Performance coach and Strength Camp Coordinator, George Kalantzis, showcases some “killer” finishers that you can use at the end of your workout to add some extra conditioning or make you hate life.  Whatever floats your boat.

Enjoy.

46688753 - fit people working out in weights room at the gym

Copyright: wavebreakmediamicro / 123RF Stock Photo

You want to be shredded and understand that you need to train hard to get results. For many a great way to help expedite the process is to add high intensity short duration workouts to your training regimen.

What is A Finisher And How Do You Use Them?

A finisher is simply a short burst of high intensity training performed at the end of a workout that will drastically improve your conditioning levels and bring out that six pack. The cool thing about finishers is that you can use pretty much anything from your own bodyweight, to ropes, sleds, and barbells.

The sky is the limit when it comes to finishers.

When Do I Use Finishers?

For someone who is training 3x per week, full body routines, you could add those at the end of your workout for maximum fat burning effects. For those that prefer the traditional upper/lower split 4-5x’s a week, the type of finisher you would add depends on the amount of volume during your session.

For example, if you are lifting heavier earlier in the week, it would be wise to challenge your body in the same way so that your workout does not interfere with recovery. And on days that you have decided to take it lighter, maybe you could add in that extra finisher.

Lets say I squatted heavy on Monday, I would follow the workout with some 400 meter repeats for best results, and maybe towards the end of the week I would choose to do something less hellish like a slow intensity cardio based session.

Copyright: nndemidchick / 123RF Stock Photo

Everyone is going to be different and ultimately it is going to depend on your fitness level, the amount of time you have available, any other external stressors that you may have going on within your life.

The following workouts are designed to be finishers at the end of a workout and should last 5-10 minutes depending on your conditioning level.

You could also use them as an extra conditioning day during the week or when strapped for time. These circuits will be sure to jack up your heart rate and send your metabolism into overdrive.

Finisher City

1) Dumbbell Shoulder Carry/Renegade Rows

Grab a pair of dumbbells and choose wisely. This is a great circuit that can be used as pre-work to fire up the core and shoulders or as a finisher.

 

2) Kettlebell Complex Finisher

The KB finisher is probably one of my favorites to use in my own workouts and with clients. It really challenges your endurance and strength in one and is fun because you switch between three different exercises to prevent boredom.

 

3) Battle Rope Core Crusher

When you think about getting shredded, there is no better tool than the battle ropes. The cool thing about ropes is that you can pretty much take them anywhere from outside to inside, and they are so versatile that anything can go. Check out this core crusher . Be warned, it is not as easy as it looks, and 20-30 seconds of work can typically get the job done.

 

4) Sprints

What good would finisher be without sprinting? Sprint intervals have been shown to increase testosterone levels and prevent decline it’s decline so what are you waiting for?

Here is some of my sprint favorite to use:

  • 400 meter sprints for best time at least 90 second rest in between

Sprint for 15 seconds light job for 45 seconds Repeat 4-5x’s, increasing the number of rounds every week as you progress. This number is not set in stone, and any shorter interval bursts with a minimum a 2:1 rest to work ratio will do the trick.

Very tough : Want to really challenge your endurance and jack up your heart rate? Try 800 meter sprints, but you have been warned, these are not easy!

Conclusion

If you want to get shredded, will most likely help. They require a tremendous amount of effort but will be sure to boost your testosterone levels while elevating your fat loss levels. Use them at the end of the workout or during your off days for maximum results.

About the Author

George began his time at Cressey Sports Performance as an intern in the fall of 2013, and returned in 2014 as CSP’s Group Fitness Coordinator, overseeing all Strength Camp coaching and programming responsibilities.

George is a veteran of the United States Marine Corps and was awarded an honorary discharge after eight years of service. He possesses an MBA from Southern New Hampshire University and is currently attending massage school to become a licensed massage therapist.

Outside of CSP, George maintains a fitness-related blog that can be found at www.sgtkfitness.com.

He and his wife Shawna reside in Manchester, NH.

CategoriesStuff to Read While You're Pretending to Work

Stuff To Read While You’re Pretending To Work: 1/29/16

I’m sitting here at home in the throes of the dreaded “window” you’re given when you’re expecting delivery on something. In this case it’s furniture my wife and I ordered a few weeks ago.

8-2 is what I was told. And all I can think about is that I’m going to end up looking like the Crypt Keeper from Tales from the Crypt when all is said and done.

I can’t complain too much. With a six hour window at my disposal it allows me to get some work done: this blog post, writing some programs, meandering on Facebook. You know, the important stuff.

While I have your attention:

1) You can catch a glimpse of my updated speaking schedule (along with registration info when pertinent) for 2016 HERE. Of note, Dean Somerset and I will be starting our Complete Shoulder & Hip Workshop tour again soon. We’ll be hitting up Toronto and Seattle in March/April, as well as two stops in Europe in May (Prague and Oslo).

We’ve also decided this will be how we begin each workshop:

https://www.youtube.com/watch?v=bt10EZ0dGjk

 

2) I received a special package in the mail yesterday. No, not a movie quality Chewbacca mask (still waiting for that). But rather my advance DVD copy of Fitness University: Strength Expert Secrets.

 

This set includes interviews and hands-on/demonstration portions of myself alongside other top-notch coaches such as Dan John, Dean Somerset, Tim Henriques, Jordan Syatt, Matt Kroczaleski, Josh Bryant, and Bud Jefferies.

I still have a hard time putting myself in the same breath amongst such esteemed company. Nevertheless, this should be available for purchase soon (DVD or digital) and for those interested in either PRE-SALE information or viewing some sneak peek footage you can go HERE.

3) And finally, I had the honor of being invited onto Nia Shanks’ podcast recently. It’s a bit of a different flavor in that it’s not all about fitness, strength and conditioning, and deadlifts.

It’s very much about lifestyle, personal betterment, and empowerment.

Little did I know in accepting the invitation that I’d be the first MALE guest onto the show. Nope, no pressure there. Check out the episode HERE.

(Last Chance) Certified Speed and Agility Coach – Lee Taft

TODAY (1/29) is your last day to sign-up for this amazing course from one of the world’s foremost speed and agility coaches, Lee Taft.

And by “last day,” I literally mean last day. As in you won’t be able to enroll for the foreseeable future.

Now, I’m not saying it’s going to be tossed into a Disney Vault never to see the light of day again…..but for all intents and purposes, you WILL NOT be able to purchase this course after the 29th.

If you’d like to gain some insight into some of the content that’s included I’d encourage you to check out THIS post I wrote earlier this week on how external cueing can help develop linear acceleration.

As someone going through the course myself I’ve found a LOT of value and can’t recommend it highly enough to anyone – coach or not – interested in elevating their knowledge base and tool box in this realm.

For realz, get in on this action. (<— totally safe to click on. No nefariousness/porn here).

How I Quit Weekend Overeating – Krista Scott-Dixon

I have yet to come across anything written by Krista and not find myself pounding the table with my fists and yelling “preach it sista.”

Okay, that doesn’t happen. The “preach it sista” part. Pounding of table totally happens.

This was a solid article on a topic that many, many, many people have issues with.

Quick and Easy Ways to Assess Clients in a Group Setting – George Kalantzis

Cressey Sports Performance coach and Group Fitness Coordinator, George Kalantzis, offers some insight on how to properly screen/assess new clients coming into a group setting.

UPDATE: furniture arrived. Holy shit.