Unless you’ve been living under a rock for the past few days, you’ve undoubtedly seen or heard the news that Congress has passed a bill stating that, as far as children’s school lunches go, pizza is now a vegetable.
Well, to be more precise, the tomato paste on a slice of pizza counts as a vegetable. But WTF, right?
And the list goes on and on. Every major news outlet has covered the story one way or another, from the Washington Post to the Chicago Tribune, and regardless of where you heard it, if you’re like me, you’re probably resisting the urge to want to throw face through a window.
Really? Pizza is going to be counted as a vegetable?
I’m just wondering what’s next: Pop Tarts being recognized as a fruit?
This is an epic fail by Congress. And it boggles my mind that, even for a second, this is the type of nonsense they’re concentrating their efforts on. I mean, it’s not like we have a financial crisis, two wars, skyrocketing unemployment rates, and another Twilight movie to be more concerned about.
It’s pretty pathetic and downright disheartening that our politicians are placing the interests of corporate America a head of that of children.
Is it any wonder, then, why Congress’ approval rating has taken a nosedive in recent months? After this fiasco, I wouldn’t be at all surprised if Hepatitis C is ahead of them in the polls. Ohhhhhhh snap. Count it!
What gets me, though, is that in one of the stories I read, the main argument against healthier food options in school cafeterias is that the tax payers would bear the burden of the costs.
To quote:
This is an important step for the school districts, parents and taxpayers who would shoulder the burden of U.S.D.A.’s proposed $6.8 billion school meal regulation that will not increase the delivery of key nutrients,” said John Keeling, executive vice president and chief executive of the National Potato Council.
The Agriculture Department had estimated that the proposal would have cost about $6.8 billion over the next five years, adding about 14 cents a meal to the cost of a school lunch.
Okay, so what? 14 cents? Big deal.
I was having a conversation this weekend with Diana Cutia, the Wheelock College athletic director, and she stated that she attended a meeting last week where it was noted that upwards of 50% of FIRST GRADERS in the city of Boston were considered over-weight.
I don’t know about you, but as a tax payer I’d rather suck it up and spend the additional money now to ensure that kids are indeed getting proper nutrition at school – and education: it would be nice if they could recognize that a carrot is not the same as carrot cake – than pay tenfold the amount later on treating a twelve year old with type II diabetes.
And lest we forget, tomatoes are a fruit and not a vegetable. God, Congress can’t get anything right!
1. Today is the last day you can purchase the Peak Performance Diet and Training Summit at its sale price. Once the clock strikes midnight tonight (11/19), Joe and Dr. Mike are increasing the price $100, and you’ll be sad. And while I’m sure many are balking at the price, if you look at it as more of an investment rather than an expense, you’ll see that it’s definitely worth every cent.
2. Along the same lines, today is also the last day you can purchase Muscle Imbalances Revealed – Upper Body Re-Loaded at it’s sale price of 47% off. NINE additions were added on top of the already stellar content, and now it’s available in DVD format, too! Also, for those who don’t know, MIRU is my very first product and I’m damn proud of it. So what I’m trying to say is: if you don’t buy it, you’re banned from this site. Well, not really. But kinda.
With that out of the way, lets get to today’s content.
Full disclosure: I “stole” this blog idea from Mike Reinold. He wrote a similar post a few weeks ago and I liked it so much I thought I’d use it myself. Trust me, he won’t mind. I think.
Whether it’s training, nutrition, how I coach/cue clients, trying to come up with content for blogs and articles, or writing programs, sometimes I just feel stale or otherwise like I’m walking in mud that’s knee deep.
What follows are some things that help me get my mojo back.
1. Have Tony Time. Okay, get your mind out of the gutter…(wink). I’ve mentioned this here before, but I’m an introvert at heart. Don’t get me wrong, I love being sociable, but there comes a time where I reach my threshold and I just need to step away from the chaos and have a little “me” time.
Seemingly, I’m “on” all the time. There are always programs that need to be written; e-mails that need to be answered; clients that need to be coached; articles that have deadlines; and meatloaf sandwiches that need to be eaten.
We close early on Fridays, and since I get home relatively early, I tend to use Friday night as my wild-card night. Or Tony Time, as I like to call it. Most often, I use it as a night to head down to my favorite hang-out spot and just catch up on some reading.
I may spend an hour reading some blogs: Eric Cressey, Mike Robertson, Nia Shanks, John Romaniello, Dean Somerset, Lee Boyce, to name a few. If anything, reading what other people in the industry are doing or what they’re currently thinking about is an easy way to get my own juices flowing.
Conversely, I may just spend my time reading for the sake of reading. As much as I love reading about strength and conditioning, sometimes it makes my head hurt. There’s this really cool bookstore in my neighborhood that’s like a five-minute walk from my apartment, and it’s not at all uncommon for me to walk in, grab a chair, and spend the next 2-3 hours reading the Kama Sutra or something.
Hahaha. Okay, that doesn’t really happen.** But I do spend a lot of time there reading various books, and I always walk back home feeling re-charged and ready to attack the road a head.
2. Watch other coaches. I don’t do this nearly as often I would like, but it stands to reason that one of the easiest ways to get out of a rut is to actually go see what other coaches are doing with their athletes. I’m lucky in that I live in a major city with 50-70 schools in the area. As an example, Mike Boyle is literally right down the street at Boston University where he’s the head strength for the men’s hockey team.
Likewise, I bumped into Art Horne, head athletic trainer and strength coach at Northeastern University, two weeks ago, and he invited me to stop by and observe anytime I wanted. Given it’s roughly a 10-15 minute walk away, I’m totally going to do it.
The point is, try to make a concerted effort to go see other coaches in action. Networking is something that’s crucial for professional development, and it’s always cool to talk shop with other coaches and pick their brains.
A small piece of advice, though. You have two ears, two eyes, and one mouth……….use them in that order.
About a month ago we had a woman come in to OBSERVE and I actually saw her attempt to coach one of our athletes out of the blue.
Unless asked, that’s a big no-no. Not only that, she was all up in every coach’s grill asking questions and just being annoying when the place was jammed packed with athletes. I was thiiiiiis close to asking her to leave, but didn’t want to make a scene. Thankfully she wasn’t there for too long, but it definitely gave some food for thought with regards to what NOT to do when you go observe at another facility.
Rule of thumb: don’t suck! Go and watch. Ask questions when the time is right. And stay out of the way!
3. Fajita night. Sometimes I just need to turn my brain off and sit on a couch with Lisa and eat fajitas. We like to have “date night” every now and again where we make our own fajitas and then pop whatever came in the mail through Netflix into the DVD player.
Who says romance is dead?
4. Hill Sprints. Arguably one of my favorite forms of exercise. No equipment needed other than a hill and a pair of shoes. And maybe a pair of pants. Maybe.
Whenever I have a case of writer’s block or just feel like a pile of poop, I simply walk outside and perform some hill sprints, and instantly feel better.
Just exercise. Just get up a move for the love of god! Lift heavy things. I don’t care: deadlift your couch! Exercise has been proven to improve cognitive function and one’s sense of badassery.
5. Write s*** down. For the past 4-5 weeks, I’ve been in a massive training slump. In a nutshell, I’d show up to the facility, decide what didn’t hurt, and then toss some weight around. It sucked donkey balls, and my enthusiasm to train was pretty much non-existent.
Given I had no set plan in place, this shouldn’t come as any surprise. I know, I know………I’m always preaching the importance of having a plan in place. What can I say: I was in a rut.
Last weekend, though, I decided to nip things in the bud and actually write down my next four-weeks of programming. Wouldn’t you know it: this week has been a SOLID week of training.
What’s more, there’s an old saying that states the easiest way to increase your wealth by $25,000 is to write down FIVE things you need to do TODAY. Then, do them.
Easy enough. Write it down. It holds you more accountable.
6. When all else fails – Inject Spike into my left ventricle.
Works every time.
What do you do when you feel stale? Share your thoughts below
Today I have a guest post from one of my internet buddies, Kellie Hart Davis. For those who aren’t familiar with Kellie, she’s a natural figure competitor, fitness writer, avid meat eater, has the mouth of a sailor, and lover of all things lifting heavy.
In a lot of ways, she’s the female equivalent of me – except she looks way better in a bikini, and she’s less obsessed with Jedis.
She’s pretty smart, and definitely has a way with words.
To that end, I’ll let her take over from here. Enjoy! And please, feel free to share your comments below.
A House Divided
Tony’s blog post titled “Don’t You Think You Look Tiny? A Psychological Look Into the Female Brain (Sorta)” really hit a cord, compelling me to share my own internal battle.
Note from TG: for those who missed it, click HERE to check out the original blog post.
Sometimes we get so caught up in the external factors of an improved lifestyle—the improved physique, the rounded muscles, the hot ass– that we completely forget what’s going on inside. We also forget how close to home these issues hit until we are forced to deal with them head on.
This meditation stemmed from a series of events in my life. Sadly, I think many will be all-too familiar to some of you.
Every conversation with my mother about her health hinges on a variety of independent clauses strategically placed at the end of her sentences. Each “but” is an excuse explaining away why she refuses to take any action that will lead toward a healthier, more vibrant life.
This past weekend, before we said our good-byes on the phone, she hung her health excuse on, “but no one understands how hard it is to stop eating all of those foods.” Those foods– referring to the ones that are slowly killing her.
Nine years ago, at age 45, my mother was diagnosed with breast cancer. After a mastectomy and a bout of chemo that laid her on a deathbed (she was allergic to the meds), she vehemently stamped blame on her diet and lifestyle. There is no history of breast cancer in her family, but she does have a history of choosing a poor diet, leading a stressful life, and neglecting to exercise.
I was convinced by this proclamation that things would change. She turned around to head down the road leading toward greater wellness. But those were just words and she never followed through with actions. That road less traveled had not a single one of her footprints in which she could securely press her heels. It lacked familiarity and reassurance. She opted out of the journey and turned back down the path that led her to cancer in the first place.
Things hit rock bottom this past year due to the recession. Her weight skyrocketed and her health became so poor that even without insurance she was forced to undergo medical testing. An explanation was needed because she had never felt worse. I had the explanation that no doctor would ever give her. He would only root out the symptoms and bandage those for a while. But she didn’t want to hear my lecture.
The results revealed issues with her heart, gall bladder, and liver. When asked, ”Did the cancer come back?” She replied, “I don’t care to know.”
Now in her mid-fifties, my mother admits that she would rather let herself go completely than do anything about it. That very notion forced my fist against the wall. I held my breath waiting for it all to make sense, but it was pointless to suffocate in my own thoughts.
What gets me most is that she’s not the only one. My father has high blood pressure; my uncle went through two triple bypass surgeries. Both my paternal grandparents died of stroke related to heart disease. My maternal grandmother has been on medication for high blood pressure and cholesterol for as long as I can remember, and she is very active.
Both sides of my family have severe depression. My maternal grandfather barely functions when in states of mania. Just this past week my sister-in-law had several polyps removed from her colon. She’s in her thirties.
Why is it so much easier to become a statistic than to beat the odds? Why has beating the odds been reduced to not succumbing to non-communicable disease? As far as I can tell, the odds aren’t stacked against you when avoiding a lifestyle conducive to poor health.
Disease isn’t a part of aging; it’s a force of habit. It’s the inability to take action by putting your quality of life before indulgence, idleness, and insecurity. I can say this with such passion and fervor because I’ve heard every excuse in the book from those I love most. The pain from watching their health decline penetrates my bones so forcefully that I suffer acute paralysis– especially when realizing how weak my voice is against the team of medical experts that spit out incomprehensible advice.
I’ve been called extreme, obsessive, and consumed in regards to nutrition and fitness. There I stood–cornered against the wall where both sides of my familial fence meet– being told to live a little.
I don’t want to live a little. I want to live to the fullest.
I want to wake up every day with the energy of an eight-year old kid. I want my doctor to question why I even get check-ups because I’m in such great health. I want to live agelessly, knowing I’m doing everything in my power to avoid becoming a statistic.
I’d listen to her if I were you
I want that for everyone I love, but I come across as preachy and invasive.
Beauty and strength are only the surface. The real reason to rub against the grain– to lead this unorthodox lifestyle– is all about what goes on inside.
To nourish your vital organs, to nurture mental health. To secure the joy in your future, as not to wait on death’s doorstep, riddled with pill bottles and uncured illness.
The question remains, “What are we fighting for?” When will two sides meet and collectively agree that we must take our health in our own hands? Eating a diet rich in whole foods and exercising is the only proven practical prevention and treatment for virtually every man-made illness in this country.
Call me extreme, obsessed, and consumed, but I refuse to sign my own death certification.
I find it appropriate to end this manifest with my own independent clause…
…”But, no one understands how easy it is to avoid non-communicable disease.”
Author Byline:
Kellie Davis holds a Bachelor’s degree from Florida Gulf Coast University, competes as a natural figure athlete, and works as a professional writer. She has penned content for personal trainers, strength and conditioning experts, sports supplement companies, online fitness magazine sites, and fitness facilities. Davis is the co-author of Bret Contreras’s female strength training manual titled Strong Curves, which is due to hit stores in the summer of 2012. Follow her at www.motherfitness.com.
A few weeks ago, in THIS Miscellaneous Miscellany Monday post, I linked to a random CrossFit video that was sent my way from another reader. I thought it was funny. I posted it. I moved on with my life.
Maybe a day or two later, someone by the name of Pete made the following comment – apparently he wasn’t too happy with my facetiousness:
“Tony Gentilcore on the crossfit slating bandwagon! You do realise that a lot of your websites traffic comes from people who got into the big lifts after being introduced to Crossfit? I am one of many who did Crossfit, fell in love with the big lifts and moved on. Training large multi-joint movements is hugely popular now, thanks to them. Like I said, I don’t do it, but laugh when I hear it mocked because nobody can ever give a genuine reason as to why it’s shit, and usually collapse on their ass if they try it.”
My response (with Rocky music playing in the background):
For the record, Pete, I’ve also put videos on this site that have shown powerlifters spliting their pants during a meet, guys passing out while deadlifting, and people failing on bench press attempts, etc……so I don’t really feel posting a (funny to me) video on Crossfit is anything to get all huffy about. Funny is funny. Period.
Are there things about CrossFit I disagree with? Absolutely! I’ve personally trained people who were seriously injured following a WOD – in one instance a female client was hospitalized with Rhabdomyolysis for a week – and subsequently started training at my facility instead.
There’s this weird thing called coaching, and we pride ourselves on the fact that we actually teach our clients how to perform movements correctly and not to kill themselves. More to the point, there’s some semblance of individualization with their programming.
For the most part – and there ARE exceptions – CrossFit’s programming is a joke. There’s no rhyme or reason to what they do.
They have awesome attire, though
Do they make people work hard? Yep. But priding yourself on your ability to make people shit their kidneys doesn’t really impress me.
But, that isn’t to say that there aren’t affiliates who do it right. My friend, Jen Sinkler, has written several times on how her affiliate has more of a strength focus, and actually coaches their clients on how to lift properly. Great!
That’s an exception rather than a rule, though. It’s unfortunate, but sadly the truth.
In the end, I’m sorry if you took offense to the video. Get over it.
To his credit, Pete did respond back with: A rational and comprehensive reason as to why Crossfit is no good.
I thought so, too. But lets not throw the baby out with the bathwater here. While there certainly are a host of things about CrossFit that I don’t agree with, to say that it’s entirely “no good” is a bit harsh. They make people work hard, they place an emphasis on compound movements, and you certainly would be hard pressed to find a better environment of teamwork and camaraderie
For a better perspective, though, check out this article.
I thought this was an excellent piece of writing that gave some semblance of equal weight to both sides of the coin – although, to be fair, it has a bit more of an anti-CrossFit flavor to it. Read it, and you can decide for yourself.
While I don’t necessarily agree with Coach’s assertion that any trainer who can’t get his female client to perform twelve unassisted chin-ups doesn’t know training, and is therefore a bad trainer – I can’t say that I disagree with the rest of the article. Excellent advice!
Unlike The Matrix Re-Loaded, this sequel doesn’t suck. In the few months since we originally released MIRU, we’ve received a ton of positive feedback and we’ve gone a head and added some extra material into the mix.
The coolest addition, though, at least in my eyes, is the fact that MIRU 2.0 is now available in DVD format! What’s more, it’s on sale for the rest of the week at $70 dollars off the original price. No diggidy, no doubt!
Don’t miss out on this awesome opportunity, and keep your eyes peeled for an announcement of a possible live event that’s in the works for sometime next summer. OMGOMGOMG!! I peed myself a little, I’m so excited.
And finally, I stole this video from the Weighty Matters blog, and thought I’d share it with the rest of you because I thought it was awesome.
If that doesn’t make you appreciate the smaller things in life, I don’t know what will.
Last week, both Joe Dowdell and Dr. Mike Roussell shared some pretty sweet webinars discussing a few of their thoughts and philosophies on topics ranging from career success to fat loss to whether or not Kim Kardashian should give back her wedding ring.
Okay, that last one was thrown in there for comedic effect, but if you’re like me, while you found both presentations very insightful and well worth the time invested, you wanted there to be more.
……….A lot more.
Well, as you might have surmised, there is more. And not just a lot more, but a boatload more.
Did I mention there’s more?
A few months ago, I had the opportunity to travel down to NYC to attend The PEAK Diet & Training Summit in the flesh. It was two days of Joe and Dr. Mike dropping knowledge bombs and essentially turning my brain into a bowl of gluten free mush.
For those interested, I actually wrote a recap of my experience HERE.
It was a lot to take in, for sure, but it was easily one of the most comprehensive and thought provoking seminars I had attended in a while.
And now, starting today (Tuesday, 11/15), you can actually watch the entire seminar for yourself, as Joe and Mike have just released their 15 – yes, you read that correctly, 15 – DVD set at a sale price of $100 off.
If the sale price alone doesn’t strike your fancy, how about any of the following:
Did I mention it includes 15 DVDs, covering eleven presentations in all?
Kim should totally give back that right, by the way.
298 page Training manual & appendix (which includes the 650 exercise database, sample programs, and programming templates)
286 page Nutrition manual & appendix (including 37 recipes to use with clients, 21 ways to eat more vegetables special report for clients, and more)
2.0 NSCA continuing education credits
I wanted to provide some unique content and showcase just how valuable I think this product is for any coach, trainer, or regular Joe out there reading. So with that in mind, I asked Joe if he’d be willing to sit down and answer a few questions about it.
Enjoy!
TG: Okay Joe, first things first, you’ve invited me down to your gym numerous times, and you’ve even let me crash on your couch (sorry about spilling that protein shake all over your kitchen counter!) – so while I know you fairly well, I know there are some people reading who haven’t the faintest idea how awesome you are. Can you give them the Cliff Notes version? How did you get started in the industry? Who were (and currently are) some of your main influences? Why do you have to be so good looking?
JD: I sort of backed into the fitness industry via the modeling world. I worked as a model, all over the North America and Europe, for about 10 years. As a result, I was always training in order to stay in shape for work. I was looking to get out of the modeling world and do something different with my life. An ex-girlfriend of mine, at the time, was working with a personal trainer. One day, after one of her training sessions, he and I got to talking about personal training. Up until this point, I didn’t know much about the industry and I didn’t even know it was a viable career option.
After a pretty extensive conversation with him, I decided to do some investigating. I ended up enrolling in the ACE Personal Trainer certification course later within a few days just to see if I liked it. After about a week of reading and studying the materials, I was totally hooked. I decided to completely immerse myself in learning as much information about strength and conditioning as I could possibly cram into my brain.
Over the last 17+ years, I went on to take the NSCA CSCS, NASM CPT, USAW Club Coach and another dozen certifications. I’ve attended multiple internships with Paul Chek, Charles Poliquin, Mark Verstegen, Tom Purvis, PT and I even slept on the late Dr. Mel Siff’s basement floor for four days in order to learn from him.
Some of the weekend seminars that I had the honor of attending were given by people like Dr. Vladimir Zatsiorsky, Dr. Tudor Bompa, Dr. Steven Fleck, Dr. William Kramer, Dr. Fred Hatfield, Dr. Mauro Di Pasquale, Dr. Eric Seranno, Dr. John Berardi, Dr. Perry Nickelston, Dr. Craig Liebenson, Donald Chu, Vern Gambetta, Louis Simmons, Dave Tate, Ian King, Greg Roskoff, Gray Cook, Eric Cressey, Mike Robertson, Robert Dos Remedios, Josh Henkin, Mike Mahler, etc.
I guess the point I’m trying to make is that I made it a point to learn from everyone regardless of their ideological philosophies.
As for my looks, LOL, I have to thank my Mom and Dad.
TG: I know how well-read you are, and it’s abundantly clear (from the list above) that you don’t corner yourself into any one methodology, which is what I dig most about you. Having said that, Peak Performance NYC has grown into one of the most successful gyms in the country (if not the world) – yet, despite what many current experts advocate, you still ONLY do one-on-one based training there. I’ve seen the “system” in action, and it obviously works. How did you pull it off….what gives?
JD: Yeah, this is a very hot topic in the industry and I guess I’m a bit of a pariah to the commonly held belief that the one-on-one business model is outdated. The bottom line is I believe wholeheartedly that the highest quality of training is provided when a coach is able to work with a single client at a time.
And, before everyone goes bananas, I’m not saying that you can’t provide quality training in a small group, or perhaps even in a larger group, like a college team, etc. But, if all things are equal, and two coaches have the same abilities, and one coach gets to work with a single client while the other coach has to work with 10 or more, who is going to have the greatest potential to make a greater impact on their client? I believe it’s the guy conducting the one-on-one session. I’ve never wavered from this belief and I made sure that I (and my brand) was the best at delivering that impact. In NYC, we deliver the best training results, bar none.
TG: You’ve trained a wide variety of clientele – from your regular Joe Schmo’s to numerous professional athletes ranging from NBA players to MMA fighters to Victoria Secret models (I hate you). Obviously, when dealing with such an eclectic mix of people, training variables and parameters are going to change depending on one’s goals and needs.
However, personally, I’ve found that there are quite a few commonalities (regardless of who I’m working with) when it comes to program design, and I’d be curious to hear your thoughts on the matter. Do you agree? Disagree? It’s okay, I won’t cry.
JD: Yup, I agree. It’s funny, Nick Tumminello just wrote an article called, “Here are the results to 90% of Your Functional Movement Assessments… Sight Unseen!” Basically, he outlines many of the commonalities between most clients (and even athletes) and I’d have to agree with him. Specifically, I find that most people have the following issues:
Weak upper back musculature (Rhomboids and mid & lower Trapezius).
Weak external shoulder rotators (Teres Minor & Infraspinatus).
Weak Glutes, especially the Glute Medius and Minimus.
Weak Core musculature, especially in the frontal and transverse planes.
A lack of mobility in the T-Spine.
For males, a lack of hip mobility.
Women tend to need more stability in their hips.
Ankle mobility issues especially in females because they tend to wear high heels, but I see it in guys as well.
From a nutritional perspective, I’d say about 80-85% of the general population does not know how to eat properly. And, poor sleep seems to be a universal issue.
TG: So, you and Dr. Mike (Roussell) have been in cahoots for a while now. What made you two decide to join forces, and can you go into a little more detail on who the Peak Diet & Training Summit is designed for?
JD: Well, to be honest Tony, I kind of felt bad for the guy. He lives in the middle of nowhere in Pennsylvania; he’s got three kids; spends his spare time at Home Depot and I just wanted to help him out a bit. You know, drag him out of the boonies (i.e., AAA ball) on occasion and get up to NYC for some excitement. J
No, but seriously, Dr. Mike and I connected via some mutual friends in the industry, he is so well respected, and I really liked his philosophy so we started to work together on some projects. While working on one project, we decided that we wanted to do a seminar together and that led to the development of the PEAK Diet & Training Summit.
And, in reality, it’s designed for anyone who’s interested in learning anything and everything with regards to program design – whether it be on the training side of things, or the nutritional side of things. We left no stone unturned, and I defy anyone to find a more comprehensive product that covers both ends of the spectrum.
TG: I certainly can’t argue with that! Although there were many (believe me, I was there), what do you feel are the Top 5 Knowledge Bombs a fitness professional will take from this product?
JD: It’s hard to narrow it down to just five, given there are 15 DVDs (not that I’m bragging), but here you go
1) It’s all about the client and their goal(s)!!!
2) How to properly structure a training session. I travel quite a bit for work and it always amazes me when I go into gyms (sometimes for an entire week) and see what these places and their trainers are trying to pass off as quality training. The lack of structure to the training session; the total randomness of the sequencing of exercises in the sessions and they fact that most of the trainers are not even writing anything down is just mind boggling.
3) How to properly manipulate all of the different acute training variables in order to safely and effectively help your client or athlete get to their goal.
4) That you need to meet the client where they are nutritionally and develop their habits from there.
5) There are a core set of foundational nutrition principles that you need to have mastery over in both communication to and manipulation for your clients.
And, that’s all she wrote folks!
Remember, be sure to click the link below in order to take advantage of the sale price. Considering the information involved, the knowledge you’re going to gain, and the fact that you’re getting a host of additional bonuses – like 2.0 CEUs through the NSCA, it basically pays for itself!
1. Two weekends ago I had a photographer come out to the facility to take some action shots, in addition to a few heads shots, for some upgrades I’m going to be making to the site in the near future. In no uncertain terms, I just feel the site needs some aesthetic spicing up (sorry ladies, no shirtless pics), and I certainly wasn’t going to attempt to do it all myself. Given I can barely run a toaster without breaking at least 17 fire codes, I thought it was best to contact a professional to come in and do her thang.
Luckily, I was able to touch base with one of my girlfriend’s past colleagues who happens to own a camera (score!), and who also happens to run her own sports photography business (double score!).
Warning her a head of time that I was pretty much the most un-photogenic person this side of that kid from the movie Mask, Kim showed up with all of her gear and I basically just followed her lead for the next two hours.
I busted out my iPod, flipped to my “When Hip Hop Didn’t Suck” playlist (all 90s rap), and we went to work. We took several “action” shots of me deadlifting (exhibit A to the left <——-) where she played with various lighting and camera angles.
In addition to that, we also decided to take some shots of me pushing the Prowler, thinking that that may serve as a cool background header for the site. When Kim sent me some of the principal photography over the weekend, I was floored with the effects she added.
Who’s Faster: Me or the Millennium Falcon?
All in all, it was an awesome experience. Kim did an amazing job, and I can’t wait to see everything that she sends me. So, um, yeah……be on the lookout for some cool changes to the site soon (wink wink, nudge nudge).
2. Almost without fail, on a weekly basis I’ll have one of our athletes walk up to me and ask how (s)he can go about improving their vertical jump. It’s a dicey question because, as with most anything, the answer is going to be “it depends.”
Most of the time my answer is simply “get stronger,” as maximal strength is the foundation for every other strength quality imaginable.
In terms of any plyometric and/or jump training – it comes down to strength. Simply put: you can’t have things like agility, power, endurance, strength endurance, and the like without first having a base of strength to pull those other qualities from. Strength is the basis of everything. Without it, you can perform all the ladder drills, sprinting drills, jumping drills, and agility training you want, it’s really not going to mount to much.
It’s akin to giving your 1994 Honda Civic (as an example) a sweet paint job, some spoilers, Mag tires, and a sound system that makes your ears bleed in the hopes that, by doing so, it will win the Daytona 500. Unless you actually do something about increasing the horsepower of the car, you can add all the bells and whistles you want, it probably ain’t gonna happen.
Interestingly, Mike Reinold put up a post today that dives a little more into the topic, but addresses it more from a “should we stretch or not stretch?” standpoint. Not that this will surprise many of the trainers and coaches reading, but it seems that static stretching before attempting an explosive movement is, well, dumb.
3. I received a question the other day asking me what I felt was the biggest training mistake that intermediate lifters make. It’s a simple question, for sure, but not an easy one to answer since there are so many variables that come into play. I’m sure if I put more thought into it, I could up with something more sexy, but at the top of my head here it is:
You’re not that special.
I know that despite what your mom told you, this may come across as a little harsh, but it’s true. Seriously, you’re not that special.
The thing about intermediate trainees (not all of them, mind you) is that, while they’re past the beginner “why should I deadlift when I can curl in the squat rack” phase, many feel as if they’re more advanced than what they really are. I’ve had people in the past who couldn’t even squat 1x their body weight for reps proceed to ask me when they could start adding chains into the mix.
Likewise, I’ve had people who couldn’t even perform a proper push-up, approach me to ask whether or not they should start implementing some Russian sub-prime utilization pseudo wave loading bench specialization program. You know, to blast their pecs.
This isn’t to say that there aren’t any intermediate trainees out there who could (and maybe should) utilize more advanced protocols. All I’m saying is that perfecting the basics is almost always the safest – and most effective – course to take.
For beginners it’s about learning the basics.
For intermediates, however, it’s about solidifying the basics.
4. I’m pretty sure anyone who went and saw Adam Sandler’s new movie this weekend – Jack and Jill – are most likely still dead inside.
0% rating on Rottentomatoes.com. Just sayin……
Conversely, if you’re looking for a good movie to watch, I’d highly recommend Martha Marcy May Marlene.
I’m not going to lie – it’s DARK and contains some fairly explicit material that might not sit well with a lot people. But then again, what do you expect from a movie about a cult and the ramifications it has on a young girl’s life?
It’s good, though. You might be depressed as shit for like ten minutes afterwards, but it’s a movie that makes you think (and I like those kind). If it’s playing near you, I’d highly recommend it!
5. And finally, here’s a video of CP athlete, Becca R, who’s been training with us since she was in 8th grade (she’s now a junior), performing supine barbell bridges with 345 lb on the bar for eight reps!!!
Take that fellas.
Becca trains for two reasons: 1) to prepare for the softball season, and as a result, possess the ability to throw a ball through a cement wall and 2) because she’s absolutely addicted to getting stronger.
With it being Veteran’s Day today, I just wanted to give a heartfelt THANK YOU to any current (or past) servicemen or servicewomen who may be reading this. Your courage, bravery, and dedication to keeping us safe is unparalleled – again, thank you!!!!
I don’t really have any content planned for today since a bunch of the CP crew have a shortened day today and we’re all heading down to the South Shore for a client’s wedding. And yes, in case you’re wondering, that totally means I’m busting out my robot on the dance floor.
Luckily, though, my good friend Dr. Mike Roussell just released a FREE webinar yesterday titled,7 Fat Loss Essentials. Now, if that title doesn’t pique your interest, I don’t know what will. Well, okay, it could have said something like 7 Reasons Why Kate Beckinsale Should Challenge Jessica Alba to a Mud Wrestling Fight, but that’s just crazy talk and totally not even relevant.
……but I digress.
I’ve known Dr. Mike for a few years now, and have grown to really appreciate his approach to nutrition. In fact, not too long ago I asked if he’d write up a personalized nutrition plan for my girlfriend before we headed down to Florida for vacation. Not only did he write it, but he aptly titled it The She-Ra Diet Plan. Awesome.
Anyways, Dr. Mike knows a thing or two about fat loss, and I think he provides some useful information that can help a lot of people and provide some great insight as to why many never get the results they want. Check out the link below (dude, it’s free).
I had an interesting conversation with one of our female clients the other day. No, it had nothing to do with why women have such an affinity for Grey’s Anatomy; or better yet, why women tend to do that weird squinty thing with their face when applying mascara. Seriously, I don’t get it. In actuality, it had everything to do with a conversation she (Chris) had with an acquaintance of hers (another woman) a few days ago.
A little back story first, however. Chris started training with us about a year and a half ago. Ironically, she never knew Cressey Performance existed – despite literally living a hop-skip-and-jump away – until one Mr. and Mrs. Eric Cressey moved in across the street from her. After making nicey-nice and presumably borrowing a few cups of sugar from one another, Eric and his wife (Anna) eventually talked Chris into stopping by the facility to check it out.
Like I said, it’s right across the street.
A long-time fitness enthusiast – having been an avid biker for years as well as having hired numerous personal trainers in the past – Chris reluctantly showed up.
I did her initial assessment, and to say she was a little overwhelmed and little out of her element would be an understatement. First off, I don’t think she had ever stepped foot in a facility where there were more squat racks than treadmills. Secondly, it didn’t help matters that there were a bunch of dudes walking around lifting weights with chains attached and stuff, pushing sleds, throwing med balls, grunting, and doing manly things like re-enacting the This is Sparta Kick.
Then, to top it off, here was this big, beefy, obviously way intelligent guy (my words, not hers) telling her that she should nix all the steady state cardio she had been performing for years on end, drop the pink dumbbells, and start training with some intensity and purpose. In short, I told her she would essentially have to do a complete 180 in terms of how she trained.
I remember it vividly. “Give me three months,” I said. “Do what I say for three months, give it your all, and if you don’t see a change in your body, you can punch me in the face…..like, really hard.”
She was down with that.
…….and she did it (not punch me in the face, though. She just did what I told her to do). And has never looked back since.
I know my friend, Nia Shanks, will nod her head in agreement when I say this, but a funny (albeit predictable) thing happened with Chris. Once she started training at the facility and I started stressing to her the importance of getting stronger and how she shouldn’t equate “success” or even progress by what the scale told her, good things started to happen.
Once Chris started noticing incremental improvements in the amount of weight she was lifting, and proved to herself that she could do it, it was like a switch was turned on.
In a way, she was addicted to getting stronger. Every week she would come in and want to put more weight on the deadlift bar, try to eek out one more rep on the bench press, or try to push the Prowler with just a little more gusto. And you know what? She got leaner!
She had done every fad diet, tried every fitness gimmick, hired numerous trainers, and none of them could trump simply telling her to knock it off, put down the yoga mat, and focus on getting stronger.
Sure, we had to make some dietary changes here and there, toss in some metabolic ass-kickery from time to time, but really, she just needed to take a step outside her comfort zone and lift heavy shit.
And, to her credit, ever since, she’s accomplished every goal she’s set out to do.
Deadlift her body weight for reps? Check (and then some).
Perform an unassisted chin-up? Check (and then some).
Be able to fit back into her “butt jeans”? Ladies, you know what I’m talking about. Check (yeah baby!!!!!).
Which brings us to that conversation I alluded to above. The abbreviated version is this: the woman, whom Chris hadn’t seen in a while, and after a few minutes of casual talk, basically came straight out and said this:
Don’t you think you look tiny?
As if, in her own backhanded way, to imply Chris didn’t look normal or somehow unhealthy.
I think Chris would have arm wrestled her right there to prove a point, but she didn’t.
Now, comparatively speaking, given that a vast number of Americans are walking around looking rather rotund (to put it lightly), I guess one’s perspective of what looks “normal” is a little skewed. I’ll give her the benefit of the doubt there.
But I don’t think that was the case. I kind of think the comment – in a way – was a dis towards Chris. Sort of like this acquaintance was a little jealous and was attempting to bring Chris down a peg or two.
All told, Chris has lost 20 (net) lbs and seemingly looks like a different person compared to when she first walked into the facility a year and a half ago. But she’s NOT tiny. She looks, well, normal. At least to me, anyways. She has shape. She has contour. She has freakin muscles!
Moreover, she’s worked her ass off to get the body she’s always wanted, and I kind of feel like this other woman was somehow intimidated – if that’s even the right word – by Chris.
I don’t know, maybe I’m reading a little too much into it, but I’d definitely be curious to hear from any other women who may be reading and get their thoughts on this. So, what’s the dealo? Am I off-base, or did I hit the nail on the head?
I’m going to keep this one as succinct and “to-the-point” as possible today, because well, I believe the information that follows will speak for itself. Two guys whom I respect a ton in this industry – Dr. Mike Roussell and Joe Dowdell – will be releasing FREE webinars this week.
Yesterday, Joe Dowdell, author of the best selling book Ultimate You and owner of one of the most successful gyms in the country (Peak Performance NYC – twice voted one of the top ten gyms in America by Mens Health), not to mention one of the prettiest men I know, released his webinar which goes into detail on how he went about growing Peak into what it is today.
I’ve been there numerous times, and trust me when I say this: Peak Performance is like catnip for trainers. Anything and everything you could ever want – from equipment to camaraderie to atmosphere to Victoria Secret models (totally not kidding) – is there. They’re obviously doing something right!
The kicker? He’s done all of this without offering semi-private training. To learn more, click the link below to watch Joe’s webinar. I promise it’s worth your time!
Okay, I have some pretty cool news to report before I kick things off. Starting next week – November 14th to be exact – we’re going to be re-launching Muscle Imbalances Revealed – Upper Body. I know what you’re thinking: What could possibly be different this time around?
A few things, actually:
New content! Nothing major, but we’re going to be adding a few goodies here and there to up the badass factor of the product.
You’ll now be able to attain continuing education credits for purchasing the product. How G6 is that? I know as a CSCS, I’m due to re-up my certification through the NSCA within the next few months, so anyone looking for CEU’s for whatever certification they have, MIRU can help in that regard.
Lastly, and I think this is the coolest part, you’ll now be able to purchase MIRU in DVD format (picture to the left). In a nutshell, as Dean (Somerset) noted, not only will you be able to listen to my voice in full surround sound, but you’ll also be able to watch me in high def. Maybe even 3D! No diggidy, no doubt!
To help raise a little excitement for the re-launch (again, it starts NEXT week, 11/14), and to show my appreciated for all the support with the product with the original launch, I’d like to give away a free DVD copy. So, for those interested, leave a comment below – with your email address – and at the end of the week, I’ll do a random drawing. Yeah, I’m pretty awesome.
It takes a lot of balls – or in this case, fallopian tubes (?) – to delve into past personal battles, and I give Nia all the credit in the world for throwing something so intimate out there to share with the rest of the world. Many are quick to point the finger at “regular” people, but as Nia poignantly describes, this condition can affect fitness professionals too. Well done Nia. You’re awesome.
Still benching the same weight as you were two years ago? Still only able to see an ab (okay two….with proper lighting) after “dieting” for what seems like forever? Knee still hurts? Are you still wondering why your +1 Shield BoE can’t be traded for an Invisible Cloak spell in World of Warcraft? I mean, WTF, right?
Okay, Mike can’t help you on that last point (nerd), but he does have a thing or two to say about why you’re not progressing in the gym, whatever your goal(s) may be. As always, he hits the nail on the head.
Okay I know the title is blasphemous to say the least, but after you’re done hyperventilating into a brown paper bag, just sit down and read the article and let Dave explain. It’s actually one of the more comprehensive articles I’ve ever read on deadlifting, containing TONS of useful cues and tips on how to improve one’s deadlift technique.
And that’s it for today, folks!
Remember, if you’d like to be entered in a drawing for a FREE dvd copy of Muscle Imbalances Revealed – Upper Body, leave a comment below with your email address.
