It’s Friday the 13th.

 

I don’t know about you, but I never understood the Friday the 13th urban legend. Where did it come from? It can’t be all that bad.

The S&P500 rises 55% of the time that the 13th falls on a Friday. We also launched CSP on a Friday the 13th. So we’re good today.

— Pete Dupuis (@pete_dupuis) January 13, 2017

Speaking of Fridays, guess what? Lisa got the “thumbs up” from her OB the other day and our little guy is good to go for his “launch” in two weeks. This time two Fridays from now I may be calling myself “Dad.”

Holy shitballs.

Stuff to Checkout Before You Read Stuff

1. I Am Not Afraid to Lift: The Retreat

Save over $300 off registration with the Early Bird rate for I Am Not Afraid To Lift® – THE RETREAT with Artemis Scantalides, Julia Ladewski, and (my wife) Dr. Lisa Lewis on May 5-7, 2017 at the Arizona Grand Resort & Spa in Phoenix, Arizona.

Designed BY women FOR women this weekend retreat is sure to be a treat (<– HA, get it?) covering anything and everything with regards to lifting things (bodyweight, kettlebells, barbells), nutrition, and mindset training.

I’ll be there too, albeit on Daddy Day Care duty with a then 4-month old. Or should I say doody? Anyways, it’s going to be an amazing weekend and a lovely opportunity to surround yourself with other positive, powerful, intelligent, and unabashedly strong women.

Go HERE for more details.

2. Complete Shoulder & Hip Blueprint – Vancouver

Dean Somerset and I will be in Vancouver, BC, Canada the weekend of April 1-2nd, 2017 putting on your flagship workshop.

It may be the only time we’re on the west coast of North America all year so whether you have to hop on a plane, drive a few hours, or take a hovercraft….get there.

Go HERE for more info and to take advantage of the EARLY BIRD rate.

3. I helped contribute to THIS article via BuzzFeed News on Surprising Weight Loss Tips.  Lots of other smart coaches and trainers chimed in as well.

Lets get to this week’s list…

The Top 17 Nutrition Myths of 2017 – Kamal Patel

It’s the start of a new year, and with it comes an avalanche of information overload and hyperbole when it comes to what you should and shouldn’t be eating.

Kamal Patel of Examine.com sets the record straight on many of the more common myths circulating out there.

7 Lifting Rules That Actually Don’t Matter Much – Travis Pollen

“Rules” are meant to be broken. You know, like that one my wife makes about cleaning my dishes when I’m done with them and to not leave them in the sink. Pffffffft, whatever.¹

Motivation vs. Dedication – Tanner Neuberger

I had a gentleman reach out to ask me to read his article and to tell him what I thought. Well, I thought it was good enough to post on this week’s list.

Sha-ZAM.

In short: YOU are in charge of your own change.

Social Media Highlights

Twitter

A very UNDERrated accessory movement are pause lifts. No better way to get stronger in a ROM you’re weak in than by spending more time there

— Tony Gentilcore (@tonygentilcore1) January 9, 2017

Instagram

Band assisted front squats. Many might utilize this variation because it looks badass (which is as good of a reason as any), but there actually are some legitimate benefits. 1) It allows trainees to “feel” what it’s like to hold heavier loads, so there’s a great CNS potentiation window involved, and a little confidence booster to boot. The accommodating nature of the band coincides with the force-velocity curve in that you’re getting more “assistance” in the ROM where you’re weakest and less where you’re biomechanically stronger. 2) In my client Mike’s case the bands also help him to stay more upright and not fall forward with the heavier load. We do make sure NOT to rely on the bands too much. In this block there’s another day where no bands are used and we utilize more sub-maximal weight. 3) It looks soooo badass. Creaky pegs aren’t mandatory: FYI….?

A video posted by Tony Gentilcore (@tonygentilcore) on Jan 12, 2017 at 7:04am PST