CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 3/19/21

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STUFF TO CHECK OUT FIRST

1. 10 Year Anniversary Sale on Examine.com

Examine.com is the world’s leading un-biased nutrition and supplement resource.  It’s a website I have used often in the past decade to better educate myself.

They’re currently putting their two best products on sale at a significant discount to make their 10-year anniversary.

Examine Membership

  • Keeps you on top of the latest research – 150+ new studies are summarized as every month and deep-dives on the most important studies. Plus, a big-picture view via our Study Database.
  • Saves you time, money, and headaches – Examine analyzes nutrition research full-time and nothing else, so from screening to curating to summarizing to reviewing to copyediting, it’s all taken care of you.
  • An easy source of content – for health pros, many use our study summaries to create new content for email, social media, and more.

Supplement Guides

  • Removes any confusion – explicitly tells you what to take, when to take, how much to take, and the best combinations.
  • Doesn’t make blanket recommendations – breaks down supplements into four tiers, depending on how strong the effect is and the level of evidence.
  • Never outdated information – updated once a year (free lifetime updates).

The sale only last through this Sunday (3/21) so act fast!

2. 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 we could offer to other fitness professionals and 2) because there’s a fucking pandemic going on that’s prevented us from doing these sorts of things in person.

Nevertheless, we had a great experience (and group of fit pros take part) the first go round and we’re excited to open it up this Spring.

It all begins on April 26th.

Click HERE for more details.

3. 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

Better Home Gym Workouts – Bryan Krahn

Like Bryan, I had to switch gears last year and switch my programming mojo to accommodate more at-home workouts for my clients and athletes.

“How do I write a program for someone who only has access to a smattering of DBs, a rusty barbell, a roll of duct tape, and a rubber ducky?”

In this brief blog post Bryan shares some of his “lessons learned” in how to write effective at-home workouts.

Bridging the Gap Between Effort and Struggle – Trish DaCosta

We’re programmed to find strength in struggle. Keep our heads down, no complaining, do the work, and ask for zero help.

There’s a degree of respect and fist-bumping that comes with that mentality.

However, it shouldn’t be that way. Instead, we should be emphasizing the synergy of effort; which, as Trish notes, implies a level of ease though the path is not easy.

Excellent reframe in this quick read.

Strength Symmetry Evaluation – Nick Tumminello

Nick begins this course separating the difference between an assessment and an evaluation.

Assessment (Process Oriented) = What best fits the individual; not comparing them to anyone

  • What’s the best squat stance, how wide, what exercises should we eliminate?

Evaluation (Product Oriented) = A bit more objective. Where does someone compare to a standard or relative to averages? What do you need to hit them? What do they need more of, less of?

  • What’s your relative strength level (compared to averages).

Nick’s SSE program is what’s missing in the industry. How do you know if what you’re doing with any one client is working? What’s your mid-course directions?

I just started taking myself through this course and I am learning a ton. If you’re a personal trainer/coach I’d highly recommend checking it out HERE.

(NOTE: Not an affiliate link).

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 1/22/21

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STUFF TO CHECK OUT FIRST

1. Virtual Coaching Competency Workshop – March

Since I won’t be traveling anytime soon to present, I decided why not bring one of my workshops to YOU? I will be putting on my popular Coaching Competency Workshop this March over the span of three weekends.

I figured chances would be high many attendees would be fighting off the urge to commit seppuku staring at their computer screen for seven straight hours so made the executive decision to spread things out

  • 3 Hours on 3/7
  • 2 Hours on 3/14
  • 2 Hours on 3/21

All attendees will receive a recording (and CEUs)1.

You can register at the EARLY BIRD rate now through 2/15. For more info go HERE.

2.  Kabuki Education Week is Coming

I’m excited to announce that I’ll be one of 55+ industry leaders taking part in Kabuki Education Week that’ll be taking place February 1-7, 2021.

Kabuki Education Week – Hosted by Kabuki Strength – is a unique opportunity to attend 40+ live hour-long lectures (with Q&A) presented by the most respected and well established educators, coaches, clinicians, and athletes in the strength & fitness industry. This event brings together a wealth of knowledge across multiple domains; all condensed into week-long virtual format that allows you to attend as many courses as you choose with the added opportunity to purchase recordings.

You can register for my presentation (and save 50% through the end of the year) – The Hip: From Assessment to Badass – HERE.

Alternatively you can register for the ENTIRE event at the Early Bird rate – HERE.

This will undoubtedly be an event you won’t want to miss as the line-up, speaking as a fan boy myself, is one of the most impressive I have ever seen.

3. CORE @ Home

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

During the first quarantine I started a platform where I’d deliver 20-40 minute workouts that could be performed in everyone’s living room using minimal equipment.

In all I filmed 36 workouts using nothing but bodyweight, bands, and kettlebells and/or dumbbells. With many people still reticent to head back to their regular gyms (not to mention the scarcity of gym equipment out there to purchase) I figured this would be a nice opportunity to help.

Now that many parts of the US (and world) have started to implement a second wave of shut-downs, this resource is timely.

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

Should You Be Taking Vitamin D? What You Need to Know – Abby Langer

Short answer: Yes.

However, don’t be a douche and suggest it has anything to do with reduced to risk of COVID-19 (my words, not Abby’s).

The Most Optimal Rest Period for Strength & Muscle Growth – Trish DaCosta

“How long should I rest between sets?”

It’s a common question and one Trish does an excellent job answering in this article.

Does Prehabilitation Really Matter? – Julie Hubbard

Surgery is never fun and should usually be used as a last resort. That said, for some it’s inevitable and the conversation of “prehab” work (and its efficacy) often comes up.

Is it a thing?

Does it work?

Can it improve post surgical recovery?

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Stuff to Read While You’re Pretending to Work: 7/17/20

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THE WEEKLY BRIEF UPDATE

1. #Achillesgate2020 Update

I’m just past the seven-week mark in my rehab and I have to say…

…I’m crushing it.

I feel like if my Achilles had to fight Megatron it could give him a run for this money. I’ve been working with Dan Pope from Champion Physical Therapy & Performance in Waltham, MA and he’s been having me work on my gait the past few weeks attempting to put more weight into the forefoot of the affected side.

I’m still in the boot, but we did manage to take a wedge out last week.

And I think we’re gonna begin to experiment with some BFR (Blood Flow Restriction) shenanigans this week to help stave off any further atrophy of the calf muscle.

Onward!

2. Oh, hey, have you checked out my new CORE @ Home platform yet?

It’s designed so that I can deliver workouts you can perform at home – pants optional – using minimal equipment.

You have two options:

1. Subscribe for FREE and receive one workout per week.

2. Subscribe for $29.00 and receive three workouts per week (in addition to special bonus content).

My hope is that it helps take the thinking out of things and keeps people more accountable to workout more consistently despite not having access to their normal gym.

For more information go HERE.

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30 Days of Spine Hygiene. . (Or shall I say “Spinegiene”?) . 👉 Day 2: Perform the Perfect Birddog. . The birddog exercise is a splendid drill for spine health and performance. Yet, it’s in the Top 3 of exercises that make my corneas want to jump out of their sockets when I observe many people perform it. . The idea is to brace the core so as to own neutral spine & to LIMIT movement through the lumbar area. . Yet, watch most people perform it and it rivals an epileptic seizure. . The hand shouldn’t elevate higher than shoulder height. Likewise, the foot shouldn’t elevate higher than the hips. The lower back should be LOCKED down. . Adding a @valslide is an easy way to keep people honest. More ROM does not make this exercise more effective. Performing it well does. . If you swipe I also included a few variations you can add to progress the exercise as well. . 1️⃣ Birddog w/ Lateral Band Distraction (courtesy of @meghancallaway ). . 2️⃣ Birddog Row (popularized by @dr.joelseedman_ahp ) . #30daysofspinehygiene #birddogexercise

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STUFF TO READ WHILE YOU’RE AT HOME NOT WEARING PANTS

The New Hybrid Workout Plan – Bryan Krahn

COVID-19 has changed everything.

LOVED this perspective from Bryan on what the “new normal” will likely be for most people as they begin to contemplate heading back to their big box gyms.

Lies Your Pilates Teacher Told Ya – Trish DaCosta

I’ve always appreciates Trish’s perspective on things and how she’s able to keep a level head on often controversial topics. I also appreciate she actually lifts weights…;o)

The Exercise That Was Condemned By Everybody – TC Luoma

HA – raises hand.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 10/25/19

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

1. Coaching Competency Workshop – New York, NY: Sunday, November 3, 2019

2. (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…

3. (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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This is for all the introverts reading. . Despite popular belief, being an introvert doesn’t mean you’re a social recluse or misfit. . Sure, it increases the likelihood you’d rather hang out with your cat on a Friday night and watch HGTV, but it doesn’t mean you can’t be social. . Most coaches I know relate to being a bit more on the introverted side of the fence, but they are able to “turn it on” when they’re on the gym floor. . Overall, being an introvert refers to how you prefer to re-energize. . Personally, after a full day of coaching, and much to my wife’s dismay, I prefer to re-energize by NOT talking about my feelings and sequestering myself in a bunker with nothing but He-Man cartoons playing. . Only a slight exaggeration. . Being a coach AND an introvert can be hard. I think there’s an expectation to be RAH-RAH and in people’s faces all the time. . This can be a problem for some coaches, however there is a happy medium. . The important thing to remember, dear introverts, is that. . 1. You’re not an oddball. On the contrary you’re cool as fuck. . 2. Be sure to find ways to re-energize throughout the day to keep yourself fresh and “on” for your clients. . – Carve out brief 10-15 minute blocks between clients to decompress. . – Carve out longer periods of time to do some writing, read, or, I don’t know, kitty cuddles. . It’s important if you’re an introvert to be a bit selfish in this regard. You’ll be a better coach in the long run.

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STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

Be Like the Best – Anthony Renna

Anthony interviews several dozen of the best coaches and industry leaders. If you want to be the best, it helps to learn from the best.

Fat Loss Advice That is Complete Bullshit – Alycia Israel

I concur.

Power Training for the General Population Client – Trish DaCosta

There’s plenty you can do to train power that doesn’t involve Olympic lifting (and gets the job done pretty damn well).

CategoriesStuff to Read While You're Pretending to Work

Stuff To Read While You’re Pretending To Work: 2/9/18

It’s Friday. You don’t want to work. Here’s some stuff to keep you preoccupied until it’s time to get out of dodge.

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BUT FIRST…(SPEAKING ENGAGEMENTS, STUFF I’VE WRITTEN, & OTHER TIDBITS CURATED TO SHOWCASE HOW IMPORTANT I AM)

1) The Fitness Summit

I had to take a break from The Fitness Summit last year for two reasons:

1. Eating way too many cookies.

2. But mostly because I succeeded in making a baby and my wife would have tossed me so much shade if I was all like “Hey Babe, going to KC for three days. Toodles.”

Well this year I’m back and excited to take part in a Fitness Summit first. Dean Somerset and I will be putting on a Pre-Conference day where we’ll spend a few hours test driving some new material as a follow-up to our Complete Shoulder & Hip Blueprint.

Tentatively titled The More Completer Hip & Shoulder Blueprint.

We’ll be taking deep dive into squat and deadlift technique: discussing ankle, foot, hip and upper extremity considerations in conjunction with regressions/progressions and programming. Whether you’re a coach or just someone who likes to lift heavy things you’ll undoubtedly learn something. And if not, cool, you still get to hang out with us for a few hours.

Registration is now open for returning and new attendees. Come experience one of the best fitness events of the year.

2) Spurling Spring Seminar

I’m excited to announce that both myself and my wife, Dr. Lisa Lewis, will be presenting at the inaugural Spurling Spring Seminar at Spurling Fitness in Kennebunk, ME in a few months.

If you live in New England and you’re a fitness professional you won’t want to miss it. Early bird special is currently in effect.[footnote]All early registrants also get an awkward hug from me.[/footnote]

Stuff To Read While You’re Pretending To Work

What’s the Best Diet? – Dr. John Berardi

This FREE multi-day course by John Berardi will help give coaches the knowledge and resources necessary to help their clients decide what the best diet is for them…

…whether Paleo, ketogenic, low-carb, high-carb, intermittent fasting, or the all cold cereal diet (<—not a thing, but it should be)

And even if you’re not a coach it’ll help make the waters less murky on the topic of diet and nutrition and what may be the best fit for YOU and YOUR goals.

All you have to do is offer your email and you’ll get instant access. Don’t worry, John won’t spam you. Because, he’s not a dick.

Single-Leg Training Tips From the Pros – BarbellPilates.com

Women in particular can benefit a lot from single-leg work, and for some, it’s likely better than their bilateral cousins. Why?

Well, read the article – which I contributed to – and find out.

Shoulder Impingement – Dan Pope

Dan went TO TOWN with this epic 7-part series on shoulder impingement. It’s one of the best I have ever read on the topic.

The link above takes you to the last part of the series (but the links to all the previous parts, 1-6, are right at the top).

Be sure to check out his resource, Peak Shoulder Performance.

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Stuff To Read While You’re Pretending To Work: 1/12/18

Baby’s asleep.

I’ve got anywhere from 60-90 minutes of freedom.

Here’s this week’s list of stuff to read………

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But First

1) Mark Fisher Fitness Presents: Motivate & Movement LAB

I’ve had the honor of presenting at two previous iterations of the Motivate & Movement LAB (the brainchild of MFF’s Harold Gibbons) and it’s unequivocally one of the most unique events in the fitness industry.

Think: TED Talk, but with deadlifts and lots of f-bombs.

Anyways, the next LAB is this coming February, and will feature myself, Dan John, Pete Dupuis, my wife (Dr. Lisa Lewis), and several of the MFF coaching staff including Brian Patrick Murphy and Amanda Wheeler.

2) Spurling Spring Seminar

I’ll also be making a cameo up in Kennebunk, Maine this Spring for the Spurling Spring Seminar.

It’s not until April, but you can save BIG now ($100 off) by purchasing an (early) early bird ticket by clicking the link above.

UPDATE: The “Early” Early Bird Special ends this Sunday (1/14)……so act quick.

[Link also provides details on all the presenters and topics covered]

There aren’t many industry events that come into this neck of the woods, so hope to see you there!

Stuff To Read While You’re Pretending To Work

17 Nutrition Tips That Change Your Life – TC Luoma

TC’s always good for some interesting tidbits and witty prose. This one didn’t disappoint.

Mobility Needs of the Female Strength Athlete – Trish DaCosta

Things like hypermobility (which tends to be more prevalent in females) and high-heels come into play when discussing the mobility needs of women.

Some awesome stuff in here from Trish.

Today’s Edge: Strengthen Your Adductors Part I and II – Tim DiFrancesco

I appreciate Tim’s insights and contributions to the strength & conditioning community. My brain does not work like his. He’s always thinking outside the box and coming up with stellar content.

If you’re not already, you should be checking out his website and social media accounts. He’s routinely providing short, bite-sized gems.

HERE’s Part I of Strengthen Your Adductors; and HERE’s Part II

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Making my way through @drsarahduvall Postpartum Corrective Exercise Specialist course and this slide resonated with me. As oxymoronic as it sounds, women that exercise through their pregnancy are often at MORE risk for pelvic floor issues. Many feel pressure to head to the gym as soon as possible after giving birth because they actually feel “okay.” However, this mentality can often lead to some dire circumstances because their body is still healing. Yeah, you may want to perform kipping pull-ups paired with handstand walks through a grenade field for AMRAP, but that doesn’t mean you should. You CAN still exercise, but it’s important, nay, crucial, to respect the notion that your body needs time to “catch up.”

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CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 7/14/17

I’m heading out to Cressey Sports Performance later on today to participate in the 10-year anniversary BBQ. Hard to believe it’s been 10 years since Eric, Pete, and myself opened up shop in the corner of an indoor batting facility in Hudson, MA and that CSP has grown to what it is today.

Even though I am no longer coaching there I wanted to thank everyone for their support of CSP (and by extension) this blog/website. Maybe when I arrive there today they’ll let me rehash Tony’s Techno Tuesdays for old times sake….;o)

Lets get to this week’s stuff to read…

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CHECK THIS STUFF OUT FIRST

1. Strong Body-Strong Mind – Boston

I’m really excited to announce the Strong Body-Strong Mind Workshop, coming to Boston (finally!) later this summer.

NOTE: Next week the early-bird special ends, so act quickly. Price will jump up to $249. Availability has been capped at 30 seats due to space, and there’s 10 left.

The idea is simple: there’s a corner in the industry that’s underserved….mental skills.

There are a lot of people out there who write about “mindset” and describe themselves as mindset coaches (whatever the heck that means) who, by and large, have zero academic background in that department.

Lisa, SPOILER ALERT: she’s my wife, went to school for that shit.

I went to school to help turn people into badasses.

So, why not combine the two?

Lisa can speak to building competency and discussing how to build the skills to develop rapport with clients. I can speak to getting people bigger, stronger, and faster.

Strong Body-Strong Mind = see you there? Here’s the itinerary[footnote]

8:30am:  Registration & Coffee

9:00am: Lisa & Tony Welcome and Review of the Day

9:20am: Lisa – Motivation, Coach and Client Characteristics

10:00am: Mid-Morning Break

10:15am: Lisa – Psych Skills for Trainers and Coaches, Transtheoretical Model of Change, Motivational Interviewing, Client-Centered Coaching

12:30pm: Lunch

1:30pm: Tony – Hands-on & Lecture Upper Extremity Assessment, Correctives, Shoulder Friendly Strength Training

3:00pm: Lower Extremity Assessment, Correctives, Hip Hinge, Squat, Program Design

5:00pm: Questions, Wrap-Up, CEUs[/footnote]

To purchase you can go HERE.[footnote]I’ll receive notification of payment received, and will send out a mass email a week or two before event to give FINAL details: start time, Fight Club plans afterwards, you know, the important stuff.[/footnote]

2) Complete Shoulder & Hip Blueprint – Orlando

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

UPDATE: We’ve also added Boston into the mix later this year as well. Like, IN Boston. Stayed tuned for details coming soon.

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

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

Stuff to Read

A Case for Deadlifting With Chains – Trish DaCosta

Adding chains into your training programs can look intimidating – especially the how? and why? parts of the equation. What’s more, chains are only for advanced lifters, right?

Trish sheds some light and answers all those questions.

I like Trish.

The Simple Pull-Up Progression You Haven’t Tried – Travis Pollen

I read this and immediately wanted to slap myself in the face for not thinking of this myself. Awesome post from Travis here.

Fitness & Failure: Is It Really All Or Nothing? – Ryan Wood

Skipping a workout, hitting up Cold Stone Creamery while on a diet, not crying during an episode of This Is Us….all can be considered failures by some.

The mental gymnastics that goes on in some people’s minds and the all-or-nothing vibe that many gravitate towards when it comes to fitness, that they’re a failure if they don’t do “x” or they’re not as cool, sexy, or worthy because so and so can do “y,” is very common and can stall anyone’s progress.

Lets relax shall we?

Excellent pep-talk from Ryan in this one.

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