Old books in bookshelfCategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 3/11/22

Old books in bookshelf

STUFF TO CHECK OUT FIRST

1. Strategic Strength Workshop – BOSTON & LONDON

(NOTE: Only one more week before the Boston event!)

This Spring Luke Worthington and I will be putting on our popular Strategic Strength Workshop in both Boston, MA and London, UK.

A hometown switcharoo extravaganza if you will.

The purpose of this workshop is to give attendees a more thorough look into our assessment process and how we connect the dots between that and setting our clients/athletes up for as much success as possible.

I.e., turning them into deadlifting Terminators.

There’s plenty of talk surrounding the traditional x’s and o’s of program design, but we also take some time to dive deep into the soft(er) skills of coaching:

  • How to improve motivation
  • How to build better rapport
  • Learning to meet your clients where THEY are.

You can click the respective links below for more information and to register:

Boston (March 19th-20th) – HERE.

London (April 23rd-24th) – HERE.

2. Coaching Competency Workshop: Leeds, UK – May, 1 2022

On top of my cameo in London this Spring I am also putting on a BONUS 1-day workshop further north, in Leeds. I’m pumped for this one. I’ve never visited northern England and am very much looking forward to this.

Who knows? Maybe I’ll attend my first soccer football match.

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STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

Sucking Off Your Client’s (Energy) – Perspectives On Being An Energy Vampire Coach – Chris Kershaw

✨NOMINATED✨ The pallid man with vampire eyes on the Halloween

I’ll be the first to admit I am not a rah-rah coach (and, quite honestly, I find those that are somewhat annoying). There’s this connotation in the coaching world that in order to be an effective coach you have to be full throttle at all times, as if you’ve injected caffeine directly into your left ventricle.

Then and only then will your clients/athletes truly understand.

This is a nice compilation (of which I am part of) that breaks down how absurd this is.

Tri-Sets For New Muscle Growth – Merrick Lincoln

Physical athlete doing barbell bench presses

I really liked this article.

Not because it was revolutionary, but because it was so simple and actionable. If you need a bit of a “jolt” in your training, this may be something you should consider.

Psych Skills For Fitness Pros – Dr. Lisa Lewis


There’s only a few more days to purchase this excellent resource on sale. Curated FOR fitness professionals and with over 13+ hours of clinical & research base information available, this course is undoubtedly one of a kind.

What “bogs” down most coaches are suffocating clients; those that seemingly lack motivation and are unable to respect boundaries. This course delves into that and much, much more.

(Plus, it’s actually developed by a doctor who lifts)

In addition, this course contains lectures, case studies, and recorded interviews with some of the industry’s best coaches (Mark Fisher, Dean Somerset, Tony Gentilcore, Georgie Fear, Molly Galbraith, Meghan Callaway, and Kelly Coffey).

There’s only a few more days to get it at the sale price.

Check it out HERE.

Categoriescontinuing education

Announcing the Inside the Coach’s Mind Workshop: Boston

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.

Copyright: branche

Inside the Coach’s Mind

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.

Being an effective, professional coach isn’t about barking orders or putting on a facade of a hard-ass.

Dr. Lisa Lewis (my wife) released Psych Skills for Fit Pros last year and it helped many coaches realize the importance of “mindful” coaching and how to better build motivation.

This Fall, in Boston, she is going to continue the conversation with a brand new 2-day event that will dig deeper into the coach’s mind.

It’s focus is to enhance your own understanding of psychology and how to use it to enhance and best utilize coaching skills.

The weekend’s curriculum includes:

But also…

  • Mental Preparation – for coaching and training
  • Character Strengths – Know them. Leverage them. 
  • Professional Orientation – Mission, values, philosophy. Name them. Practice them. 
  • Unconscious Processes in Coaching – Transference, Framing, Psychological Dynamics
  • Professional Boundaries – Set them. Maintain them. 
  • Self-Care – For sustainability, efficacy, and mental health.

When: Saturday, November 6th and Sunday, November 7th, 2021

Where: Ethos Fitness & Performance (in the beautiful South End of Boston)

Cost: $699 (until 9/30), $799 (from 10/1 till day of the workshop)

👉 CEU’s will be made available via the NSCA

👉 Come enjoy a splendid fall weekend in Boston!

👉 Click HERE to Register 👈

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 4/2/21

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STUFF TO CHECK OUT FIRST

1. Digital Strategic Strength Mentorship 

Luke Worthington and I developed our 6-week digital mentorship last Fall because 1) we felt between the two of us, we had a lot of expertise and insights regarding assessment, program design, coaching, brand building, and business that we could offer to other fitness professionals to help build & grow THEIR businesses, and 2) because there’s a fucking pandemic going on that’s prevented us from doing these sorts of things in person.

(Hopefully soon, though)

Nevertheless, we had a great experience the first go round with a stellar group of fitness pros and we’re excited to open it up again this Spring.

It all begins on April 26th.

Click HERE for more details.

2. CORE @ Home

You can now purchase CORE @ Home for whatever you want to pay.

In all I filmed 36 workouts during quarantine last year 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 $99 (FYI: the latter enters you to win a 5×7 shirtless pic of me), the workouts are ready and available to start.

For more information go HERE.

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STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

Why Do Clients Leave Personal Trainers? – Stuart Aitken

Not only is Stuart (the author of this article) one of the best podcasts hosts/interviewers I have ever corresponded with, but he’s also a very knowledgeable coach and this piece demonstrates why.

The Alexandra Show: A Conversation On Breaking the Stigma of Mental Health w/ Dr. Lisa Lewis

Full Disclosure: Alexandra is a long standing personal training client of mine. Dr. Lisa Lewis is my wife. I’m undoubtedly biased, but this interview is the shit.

Alexandra is a gifted interviewer and Lisa is pretty much the world’s best psychologist (and hugger giver). I think you’ll enjoy this candid, genuine, and sometimes funny conversation on mental health.

No Respect for Basic Strength Training? Lift in the Garage – Zach Even-Esh

Not gonna lie: After reading this I wanted to run through a wall.

But for real, Zach has such a knack for being inspiring with his words and showcasing that getting big and strong is really not that complicated. You don’t need fancy equipment or a world renowned coach.

All you really need is a garage, some weights (and some self-discipline for course).

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 11/22/19

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BUT FIRST…I’M LIKE, REALLY, REALLY IMPORTANT

1. (Even More) Complete Shoulder & Hip Blueprint – Athens, Greece: Saturday, Feb 29th & Sunday, March 1st, 2020

This will be the first leg of mine and Dean Somerset’s European extravaganza in early 2020. The second leg will take place in…

2. (Even More) Complete Shoulder & Hip Blueprint – Maidenhead, U.K: March 7th & 8th, 2020

There’s an Early Bird rate for both of these events, so keep that in mind before you decide to hold off. Dean and I are really excited for this and hope to see you there!

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STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

How to Deal With a Negative Personal Training Client – Dr. Lisa Lewis

100% of personal trainers/coaches can commiserate on this…

…THAT client that just drives us bonkers with their negativity.

Before you resort to throwing your face into an ax read this article from my wife first.

8 Ways to Stand Out With Integrity in an Industry That Has Little – Jill Coleman

This was an excellent article by Jill.

Slow clap of the month award goes to her, hands down.

The 100-Day Reclaim – Nia Shanks

My friend Nia Shanks sent me a copy of her latest book, The 100 Day Reclaim. Let’s be honest: health/fitness can be a drag and a grind.

It’s not easy.

Oftentimes we want to give up.

This book will punch you in the lip undoubtedly provide some sage words to help keep you on task.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 6/7/19

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BUT FIRST…CHECK THIS STUFF OUT

1. (Even More) Complete Shoulder & Hip Blueprint Workshop – 2019 Locations & Dates

Sydney, Australia: July 13-14th at Clean Shred.

Melbourne, Australia: July 19-21st and Melbourne Strength & Conditioning. (<—  Includes bonus “Psych Skills for Fitness Pros” pre-workshop with Dr. Lisa Lewis).

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

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 really add value with your assessment process.
  • How to squat and deadlift like a boss.

Find out more details HERE.

2. Strong Body-Strong Mind Workshop – Chicago, IL

This will be the only time Dr. Lisa Lewis and I will be presenting this workshop together in 2019. In previous years we’ve presented it in Boston, London, Toronto, Bonn (Germany),  and Austin, TX.

This 1-day workshop is targeted towards fitness professionals and digs a little deeper into what really “bogs” them down and stresses them out….

…their clients!

Click THIS link for more details on topics covered as well as date/cost/location.

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STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

How to Tame Your Negative Thinking – Dr. Lisa Lewis (Fitness Simplified Podcast)

In this episode, Dr. Lewis and host Kim Schlag discuss spotting, stopping, and reframing negative thinking, along with a potpourri of other psychological topics.

Great listen for fitness pros and fitness enthusiasts alike.

NOTE: If you prefer not to listen to this episode on iTunes you can go HERE.

5 Quick(ish) Thoughts On Luck, Survival, and Success – Mark Fisher

Mark is a wizard (and wordsmith) when it comes to offering actionable business advice to fitness pros.

Do yourself a favor and read this.

6 Ways to Spot a Lousy Personal Trainer – Tony Bonvechio

I’d also add: “thinks kipping pull-ups are a real exercise.”

I keed, I keed.[footnote]No, but really, they’re fucking dumb.[/footnote]

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.

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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.

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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.

 

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.]

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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.

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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.

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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.

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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? <—

CategoriesUncategorized

Two Upcoming Speaking Engagements

Wanted to update everyone one two speaking engagements I have coming up. If either of the two happen to be in your neck of the woods, you should totally come. I’m cool.

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1. Advanced Performance Coaching Seminar – Palmer, MA

Date: Saturday, May 13th, 2017

Where: AP Academy, Palmer, MA

Speakers/Presentations:

Pamela Proulx (Baystate Rehabilitation) – Dynamic Stretching

Austin Wasserman (AB Athletic Development) – The Negative Step in Sports

Nick Esposito (AB Athletic Development) – Training Today’s Youth Athlete

Tony Gentilcore (CORE) – Why It’s Still a Travesty Shakespeare in Love Won Best Picture Over Saving Private at the 1998 Academy Awards The Deadlift

Scott Leech (Merrimack College) – Programming Around Culture in Collegiate Athletics

Michelle Boland (Northeastern University) – Stress & Adaptation – The Central Role of the Brain

NOTE: I’m slated to speak right after lunch (you know, when pretty much everyone is in a state of insulin coma and has about ten minutes before they fall asleep) so the Vegas has the over/under of 11 f-bombs within the first 15 minutes of my talk.

2) Strong Body-Strong Mind Workshop – Toronto, Ontario, Canada

 

Lisa and I had the pleasure to presenting this workshop twice last year in both Austin, TX and London. We’re excited to be coming to Toronto, which, coincidentally, will be Julian’s first plane ride.

It’s a quickie, only 75 or so minutes, so it shouldn’t be too bad. I hope.

In short I’ll take part of the day and speak to things like program design, assessment, and how you can pwn anyone who makes the argument that deadlifts will destroy everyone’s backs/spines.

Lisa, to her credit, offers the more unique aspect of the workshop and something I feel is an underserved topic in our industry: how to help foster mindset strategies with your clients and build more competency and autonomy.

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.

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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 &

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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

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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.[footnote]Not kidding here. I’m not saying this as some cheap marketing ploy to build urgency. There have only been 10 spots made available and 2-3 are left. Huuuuuuuurry.[/footnote]

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.