I remember one of my first trips into NYC was back in 2006. I tagged along with Eric (Cressey) – we were roommates at the time – and Mike Robertson as they were putting on and filming their Building the Efficient Athlete workshop.
The event took place at PEAK Performance which was right smack dab in the middle of Manhattan.
Trying not to destroy the back of my pants riding a taxi.
NYC truly is an amazing place.
However, the thing I remembered most about that trip was the venue itself…PEAK Performance.
Then, located on an unassuming street in an unassuming building, you’d take the elevator up a few floors, the door would open, and….sha-ZAM:
A training and performance mecca.
It was beautiful.
Anything and everything you’d ever want in a training facility was there. And it was all the creation of the owner, Joe Dowdell.
I got to know Joe that weekend, and he struck me as one of the most handsomest men I have ever met knowledgable people I have ever met and someone who had an insatiable appetite for learning.
From then on out every time I visited NYC I’d always make it a point to visit PEAK. In the years afterwards Joe became a good friend and someone I looked towards for both training and career advice.
I mean, he did build one of the most successful gyms in the country from scratch and was a regular contributor to all of the top fitness publications out there; not to mention he authored or co-authored several books and DVD sets.
He even invited me down to speak to his staff and to attend some workshops he was putting on. In fact, here’s a pic of me at PEAK taking part in a round-table amongst some other heavy hitters in the industry: John Romaniello, Kevin Neeld, Jim Smith, Perry Nickelston, and Joe himself:
Me and Kevin were battling for most upright posture in the world apparently.
Long story short: Joe’s one of the most respected guys in the industry and you can rest assured that if his name is attached to anything, it’s of the highest quality.
It’s a continuing education resource geared towards fitness professionals curated personally by Joe himself. In it you’ll have access to material produced by some of the biggest names in the industry: Pat Davidson, Bill Hartman, Dean Somerset, Perry Nickelston, Joel Jamieson, and yours truly.
You can think of it as an abyss of content: there’s already a hefty database to choose from, and there will be additional, CEU accredited material added month by month.
If you’re a fitness professional looking for an easy and convenient – no travel! – way to expose yourself to some of the top coaches in the industry this is a splendid way to do so.1.
The best part: you can choose however many courses you’d like to view, there’s no requirement to the number you have to purchase, and you can take however much time you want to view them.
The initial launch of Peak Perform University starts today and ends Sunday, September 17th at midnight.
Today’s guest post comes courtesy of regular contributor and San Antonio based personal trainer, Jonathan Acosta.
The fitness industry is rife with people who use hyperbole, quick fixes, and instant gratification tactics to “woo” other people into their web of deceit and mindfuckery.
Whether one’s goal is fat-loss, muscle gain, or to have a pecs that can cut diamonds…more often than not people default to the “I want it and I want it now” mentality. And it sets people up for failure.
Jonathan uses a brilliant metaphor/analogy to break this train of thought.
In the movie TheMatrix Revolutions, Neo gets trapped in a train station that’s basically a border world between the matrix and the machine.That station is essentially limbo…
Why am I telling you this?
Because even the great Neo gets stuck in limbo.
We all do from time to time.
A lot of times it isn’t this permanent stuck here forever type of thing that we are led to believe.
Sometimes we have to ride it out until the train arrives to the station.
Note From TG:I still don’t know WTF this scene was all about.
When it comes to this fitness journey, those of us in this profession know all too well about this limbo and what to do about it. We know that results aren’t linear as we’d expect and hope them to be.
Its not a magical rainbow of results just shooting straight upward.
Luckily the fitness industry has done a good job at getting people to understand this and snapping them out of the “I want it now” mentality.
Sure, we still have to battle the inevitable BS such as same-day liposuction or the latest and greatest Cryo-Fatloss-Mega-Blast-Infrared-Sculpting procedure. But as a whole, I think we’ve done pretty well at giving clients the truth and helping them understand that this isn’t a quick and easy fix.
BUT…
What happens when you’re in this shit period? (The shit period is when progress flat lines to where progress seems non-existent?……………AKA: Limbo)
Now for some, it’s easy to just look down and put in the work day in and day out until they finally see the shimmering light.
But for most, especially ones who haven’t ever prioritized health and fitness in their life, the shit period is so discouraging that quitting is inevitable.
Now you and I both know the cycle.
Three months (if that) of hard work, followed by quitting for six months, only to restart again, usually in worse shape began than before, until the process repeats itself…or they opt for the “instant fixes:”
Liposuction
Cryo-Fatloss-Mega-Blast-Infrared-Sculpting®
Tapeworms
If Only…
If only there was a way to get them to see the 1000 ft. view like you see it right? To get them to see the big picture and the timeline if they stuck with it in the long haul.
I haven’t figured out the answer myself so don’t get your hopes up this is that kind of article.
However, I like metaphors and believe many people learn best this way; they allow an opportunity for a person to connect with a topic.
I can’t remember for the life of me where I got this quote from but its pretty true.
“When it comes to fat loss, you’re going to be in a plateau 80% of the time.”
That means you might be in limbo for a good while.
So where were we?
Oh right. Limbo.
We’ve all been there.
Grinding day in and day out.
Keeping meticulous attention as to what we put in our mouths and staying on point only for nothing to budge.
First of all you should have the help of a competent coach who’s able to recognize “limbo” and guide you through it
Two coaches that come to mind that are exceptional at this are Bryan Krahn and John Meadows.
Even if you’re a coach yourself it would benefit you a ton to hire one of them and learn from them as much as you can.
Next thing is understanding and explaining this curve to them.
I like to give this scenario…
Lets say you’re minding your own business and out of the blue a man comes up to you with a briefcase in hand.
Picture Leonardo DiCaprio as Jay Gatsby. He gives it to you and tells you open it.
You’re confused but you open the briefcase and all you see is stacks upon stacks of $100 bills.
It’s Leo so you know its legit and not monopoly money.
It’s one million in cash.
You can have it if you want. No strings attached.
Now hold on, before you close the suitcase and run. (I did that in my head mentally the first time I heard this analogy).
He says you can have it no strings attached…Or, you can have this…He then pulls out a penny from his Armani suit pocket (they had Armani back in the 1920’s right?).
He says, “I’ll put this penny into your bank account and I’ll double the money in the account once a month for three years.”
[By the second month you’ll have two cents. The third you’ll have four cents. The fourth you’ll have eight cents and so on.]
Before you start trying to do the math in your head, Leo quickly distracts your thoughts and says, “Which one do you want: The million, or the penny?”
You have 5 seconds to answer…
He literally starts counting down 5, 4, 3,
Now if you suck at math like me, that problem would take you 15 min to figure out let alone five seconds.
So you shout your answer.
What’d you answer?
Its ok, were all friends here. There’s no right or wrong answer.
1 Million or 1 Cent?
In the heat of the moment and with the small time frame given, most would choose the million up front.
Its cold hard cash given right there and then.
Sure we’re all smart and have already witnessed trick questions like these before, so we kind of assume already that the penny would be the better choice.
But since we don’t have time to do the math, or are not able to see the outcome, we choose the quickest, right in front of you, results right nowoption.
Instant gratification.
Does that sound familiar?
Clients really do know the answer to their riddle.
They know their penny option would probably be best.
But since they can’t see the outcome or the answer, and since they have a five second countdown in the form of social media bogus two-month transformations and extremely high expectations…they too succumb to the “I want it and I want it now” mentality where 1 million dollars up front is quick and easy.
Kick Instant Gratification In the Dick
Now this is where you explain to them what they’d get if they chose the penny.
If they chose the penny. The first year would total a whopping $20.48.
That one million is sounding awfully good isn’t it?
It’s ok, this is that limbo period where seemingly nothing is happening.
But slowly and surely you’re depositing into your “fitness account” with dedication, consistency, and day in day out on point eating and workouts.
After two years your bank account should be better right?
The second year puts you right at $83,886.05…
WTF! That’s still not even close to the one million cash.
Its ok, this is STILL limbo.
At this point you have two different types of people.
People that see no end in sight and either quit or go for instant gratification.
And those that figure F- it I’ve already gone this far might as well just keep going and see it through.
By the end of the third year…your account will have a total of $343.5 Million dollars.
Now I’m not good at math but even I know that 343 million is wayyyyyyyy more than 1 million.
And all it took was having patience and to keep depositing throughout that shitty limbo period.
Fat Loss is Just Like That.
If you were to see it as a chart graph, it would seem as if results were slow or practically nonexistent, until out of nowhere… boom!
A huge spike and results soar for a short period of time until you “graduate” to the next level of limbo.
That huge spike is more than enough to get you where you wanna be; it’s just a long and slow process at times.
Seriously.
If you think of body transformations in terms of yearly, in a three-year period it’ll feel and possibly seem like the first year and maybe even two will have been a waste.
Pump the brakes. Chill out.
It’s completely normal to feel frustrated, like you’re stuck in cement, and that progress is moving at a snail-like pace.
The metaphor above puts things into perspective: it assures you that if you’re crossing your T’s and dotting your I’s it’s not a waste…and your day in the sun will come soon.
I’m a huge Bruce Lee fan.
He liked to use water in a lot of his quotes so I’m gonna use one too.
If you’ve ever boiled water and stared at it while it boils you’ll notice that it just simmers for a good while till seemingly, out of nowhere, bubbles erupt and its boiling.
What if you change your mindset about limbo and that shit period and see the parallel to the simmering water?
Realizing that things are actually simmering and leading up to that huge skyrocket of success makes the mundane, daily grind seem much more worth it.
About the Author
Jonathan Acosta is the founder of Underground Performance Center and head trainer at Get Sexy San Antonio and is a certified personal trainer though both ISSA and the NCEP, as well as Precision Nutrition Level 1 certified.
He likes lifting heavy things, reading books with big words in them, his steaks rare, funny stuff, writing stuff, hanging out with friends, and laughing.
1) Complete Shoulder & Hip Blueprint – Orlando & Boston
** Obviously with Irma kicking on Florida’s door this weekend, this event may be postponed. As of now we’re still good to go, but Dean and I will be sure to keep everyone notified.
There’s only two weeks left to take advantage of the Early Bird rate for Dean Somerset and I’s workshop in Orlando, at Spark Fitness, the weekend of October 21st.
HEADS UP: We’ve also added Boston into the mix later this year. Not Burlington Boston or Beverly Boston, two cities that are lovely, albeit not (that) close to Boston.
No, this is IN Boston. In the heart of the city Boston, at AMP Fitness.
Early bird rate is in effect now and if you’re super eager to sign-up you can go HERE.
A lot goes down when a woman gets pregnant. That’s the understatement of the year I suppose, and it’s not lost on me that I’m a dude saying this.
What the heck do I know?
Well, my wife gave birth to our son earlier this year (trust me: some shit went down) and as a fitness professional I have worked with a litany of women through their pregnancies.
This was an excellent article featured on the Girls Gone Strong website, and if you work with women who are pregnant or postpartum you’ll want to check it out.
For the sake of brevity, this post assumes you can perform a deadlift – trap bar, straight bar, bag of groceries of the ground, person, whatever – without shitting your spine.
If you can’t, go seek out a reputable fitness professional – or Google it2 – to show you how.
Much like if someone wants to get better at writing they should, you know, write, or if they want to get better at not getting laid, they should attend Star Trek conventions…if you want to get better at deadlifitng, you should deadlift.
The more you (purposely) practice something the better you’ll get at it. I understand it’s stating the obvious, but it can’t be repeated enough.
There are many moving parts to executing a pristine deadlift, however, and oftentimes it bodes in our favor to include exercises, drills, and/or movements that compliment the lift or, more germane to the conversation, address a technique flaw or general weakness.
Below are a handful of quick-n-dirty suggestions that may (or may not) apply to you and help increase your deadlift badassery.
1) Deadstart Squats
This is one of my favorite deadlift accessory movements for a few reasons:
When set up to match your hip position for the deadlift it offers a ton of carryover in terms of both mechanics and musculature targeted.
The deadlift is (mostly) a concentric movement. The Deadstart Squat, too, is (mostly) a concentric movement.
For people who struggle with keeping their chest up (preventing their upper back from rounding) during the deadlift, this will be a challenge. NOTE: I’d likely revert to a FRONT squat hold for those who really struggle with back position here. Front squat position is also a better option for those who lack the requisite shoulder mobility (external rotation) to perform well. Another great option is using the Safety-squat or Yoke bar.
Great option for training power/explosiveness.
Because I said so.
As far as sets/reps there are two approaches I like, both of which gravitate more towards the low(er) end of the spectrum.
One (3-5)
Here, reps will stay in the 3-5 (25ish total reps) range using 60-75% of 1RM. A 4-week macro-cycle may look something like this:
Week 1: 5×5 @ 65% 1RM, 90s rest
Week 2: 6×4 @ 70% 1RM, 90s rest
Week 3: 8×3 @ 75% 1RM, 90s rest
Week 4: 3×5 @ 60% 1RM, 90s rest
Idea is to stay tight throughout duration of set. You should always come to a complete stop on the pins, however you shouldn’t relax
Two (Singles)
I love this option as I feel it offers the most carryover to my deadlift.
Because I’m only performing one-rep, I can place a premium on getting as tight as humanly possible and being as explosive AF. In addition I can go a little heavier in weight here (70-85% of 1RM)
A 4-week macrocycle may look something like this:
Week 1: 12×1 @ 70% 1RM, 30s rest
Week 2: 10×1 @ 75% 1RM, 30s rest
Week 3: 8×1 @ 80% 1RM, 60s rest
Week 4: 6×1 @ 85% 1RM, 60s rest
2) RKC Plank
I don’t know about you, but this is what I look like whenever someone brags to me about how (s)he can hold a two-minute plank:
You might as well be bragging to me about how you can point out the color red or, I don’t know, walk in a straight line.
That’s how many fucks I give about your fucking plank.
Besides, you know and I know if you’re holding a plank that long it (probably) looks like garbage.
NOTE: This is not to insinuate I’m against the plank or find zero value in it.
Au contraire.
Without going too far down the rabbit hole of spinal mechanics, prone (and side) planks (and how long someone can perform them) are a legitimate assessment tool and are staples in terms of low back rehab and performance.
Teaching the RKC Plank offers a quick primer on how to 1) perform the plank right and 2) allow people a window to appreciate what it really feels like to get and maintain full-body tension.
The RKC Plank is all about building context.
More specifically it’s about appreciating full-body tension. If someone can’t understand (or feel) what this means while lying on the floor…how in the hell are they going to understand it standing up while attempting to pick up a heavy object off the floor?
Trust me, when done right, 10s will feel like torture.
3) Straight-Arm Band Pulldowns
I stole this tip from Dr. John Rusin when I was giving his Functional Hypertrophy Training program a test-drive last year.
For the Record: it’s an awesome program.
The idea is pretty simple (and effective).
Prior to each set of deadlifts you perform a set of 5-10 repetitions of band pulldowns (holding each rep for a 3-5s count).3
This serves a few functions:
It allows the trainee to prime or feel his or her’s lats firing. Setting your lats (and subsequently posteriorly tilting your scapulae) as part of your DL set-up will help with leverages and moment arms getting you closer to the barbell. Greg Nuckols does a fantastic job at explaining things more thoroughly and nerdely HERE.
Offhandedly, it also helps with anterior core engagement, which in turn aids with rib position. Less rib flare = less lumbar extension = more stable position to lift a metric shit-ton of weight.
Closing Thoughts
None of the above are revolutionary ideas or are going to win be any fitness writing Pulitzers. However, they are exercises/drills I use myself (and with my own clients/athletes) and have found they provide a lot of benefit.
Give them a try yourself and let me know your thoughts/experiences.
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.]
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.
A post shared by Tony Gentilcore (@tonygentilcore) on
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)
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!
A post shared by Tony Gentilcore (@tonygentilcore) on
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.
A post shared by Tony Gentilcore (@tonygentilcore) on
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.
A post shared by Tony Gentilcore (@tonygentilcore) on
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.
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.
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.
I hope everyone is enjoying their Labor Day weekend, and more specifically their Labor Day. I’m taking it easy today hanging with the family and catching up on life: Trader Joe’s, laundry, and Mystery Science Theater 3000 on Netflix.
It’s amazing.
I wanted to share with you a recent podcast I recorded on Breaking Muscle.
If you’re enjoying the holiday and are at the beach with headphones or have the worst boss ever and you’re stuck at work and want to pass the time/try not to whack him (or her) ever the head with a stapler…give this a listen.
It’s September 1st and, right on cue, it’s a bit cold this morning in New England. I’m wearing sweatpants as I type this and am half temped to go grab a skullie (hat) out of the closet.
Alright, I don’t want to be one of those people that moans and groans about the weather on a blog. That’s the worst. Enjoy your Labor Day weekend everyone. See you next week.
There’s only a fewweeks left to take advantage of the Early Bird rate for Dean Somerset and I’s workshop in Orlando, at Spark Fitness, the weekend of October 21st.
HEADS UP: We’ve also added Boston into the mix later this year. Not Burlington Boston or Beverly Boston, two cities that are lovely, albeit not (that) close to Boston.
No, this is IN Boston. In the heart of the city Boston, at AMP Fitness.
Early bird rate is in effect now and if you’re super eager to sign-up you can go HERE.
2) Elite Fitness & Performance Summit – Chicago
I’ll be in Chicago this September alongside some other phenomenal speakers for the Elite Fitness & Performance Summit. The cast includes:
Nick Tumminello
Mark Fisher (if I have to follow him on stage I’m going to be pissed)
Josh Henkin
Nick Berry
Molly Galbraith
Krista Scott-Dixon
Ryan Ketchum
And many, many more. It’s one of the most action-packed fitness events of the year, so be sure to reserve your seat ASAP. You can go HERE to do so.
4) Workout With the Pedestal Footwear Guys
Last week both guys from Pedestal Footwear – Mike and Brendan (Mike actually trains with me every week) – made a cameo a CORE to film some videos for their site. I also took them through a pretty sick full-body workout. You can check it out HERE.
5) I’m, Like, Everywhere
HERE’s an article I contributed to over at STACK on core training for athletes.
And there’s THIS doozy where 5 coaches (myself included) were asked what their favorite Landmine exercises were.
HERE’s a cool article over on MensHealth.com I was quoted in on how a man lost 213 lbs without stepping foot in a gym. I know many people will get caught up on the the number and modality, however the LARGER take-home point is his unrelenting CONSISTENCY.
And lastly, here’s a recent video interview I recorded with Adam Rees from GRIT Gym.
“Nutrition is often seen as a belief system. In other words, the answer to “What should I eat?” is often based on faith, magical thinking, emotional attachments, and/or what feels “truthy”, rather than on real evidence or the scientific method. Until we fix this, nutrition will get more confusing, not less.”
I have a 7-month old here at home and to say that my day-to-day routine – wake up, casual breakfast, peruse the internet, take a pic of my cat, do a little writing, go lift heavy things, go coach, come home, eat dinner, watchForensic Files4, repeat – that I like(d) very much and grew accustomed to over the years has been interrupted would be an understatement.
Now my world revolves around diaper changes, eating & sleep schedules, and subconsciously rocking back and forth while standing in place (oddly, many times despite not holding a baby).
Sure I may bitch and whine about having to be more on-point and expeditious with my training – gone are the two hour bro-sessions – and also be more steadfastly aware that my ability to recover has been compromised (again, gone are the two hour bro-sessions), but it’s all good.
In the grand scheme of things I have little to complain about.
Julian is growing, happy, healthy, and already has his sights on the 2040 Olympics.5
My kid’s cute and stuff and I’d love to talk about him more, but lets get back to topic of training.
The peeps over at BodyBuilding.com knew I had become a Dad recently and asked if I’d be willing to drum up a quick-n-dirty program not necessarily directed towards new parents per se, but more so for people who are busy and don’t have copious amounts of time to get their diesel on.
I was happy to oblige and this is what I came up with.
Today’s guest post comes courtesy of good friend and Jedi strength coach, Todd Bumgardner. Many don’t know this, but Todd was one of the people who encouraged me most when I was thinking about leaving Cressey Sports Performance and going off on my own.
He’s a no-bullshitter and someone who tells it like it is. There’s a reason why 100+ fitness professionals trust him and the other coaches of The Strength Faction to help separate themselves from the masses; to get their shit together.
It’s because of articles like the one he’s sharing today.
As personal trainers, we’re like de facto members of the personal development industry. God, it feels weird to say that it’s an industry…almost spewing sacrilege. But it’s a reality. We spend a lot of time, and money, on personal development—and we really should. It’s worth it—it’s the sole reason Chris Merritt, Mike Connelly, and I run Strength Faction.
Commitment to personal, and professional, development has set all of our lives on an upward trajectory, and we want to help as many fellow fitness folks hit that same upward spiral.
I’m sure that you want the same thing for yourself and for your clients—a gradual ascension that carries everyone forward. Well, here’s some pretty goddamn obvious thinking: you can’t help your clients ascend unless you’re committed to the process. It’s a long game, and it’s worth playing. Here are a few tips we’ve found helpful for staying in the game and moving toward the goal line.
1) Realize That It’s Important
Let’s start here.
We love the X’s and O’s of our profession. We want the answer when someone asks us how many sets we should be doing for hypertrophy (there is no real answer, by the way), and we love being able to pontificate with each other on the virtues and vices of a given energy systems development strategy—when in reality ninety percent of our clients wouldn’t be affectively able to use it.
Professional development is important, so please, don’t take that as a slight.
We have to be good at what we do, and we have to get results for our people. But most of our impact, and our money, is made by being a human that’s worth being around. Granted, we all start with different raw materials—some folks have natural propensities for human connection, others have a difficult time. Some, yet, are born assholes and have to learn how to be someone worth being around. I mostly fall into the latter category.
Aw, come on: does this look like the face (or body) of an asshole?
In the context of our careers, personal development is the scaffolding that allows us to display our professional development.
Being a growth-centered human being gives people cause to feel attracted to us—people like people headed in the right direction. It also gives us the chance to actually connect with the people that want our help. The New Zealand All Blacks live by the value that “better people make better All Blacks.” The same is true for personal trainers.
Beyond the toil of our work, personal development, in my limited understanding of life, is what we’re here to do. By the time the casket closes and the loved ones that we leave behind say their goodbyes, we should be the best possible thing that we could evolve into. I believe that’s the most important thing in the world.
2) Decide What You Value
“I really need help with time management. I’m not always sure what I should be doing, and I waste a lot of time. I feel like I never get done all of the things I should get done.”
The quotation is a conglomeration of three common statements I hear on coaching calls. Most folks feel like they need to do a better job managing their time—and they’re not wrong. But I don’t think the main problem is time management, it’s value management.
It’s tough to use time wisely if we don’t know what our aim is, what’s most important to us, where we’re trying to go.
I think we just try to be busy because it seems like everyone else is busy and that’s what we’re supposed to do. It’s the illusion of hustle perpetuated by guys that are really good at marketing on social media. They convince us that if we “grind” and follow their lead, we’ll get all the shit we want.
It’s circular, empty promise.
But it does lead us back to the starting line, the initial question: what do you want, and what do you value above all else?
Having the answer to that two-part question will give you the best insight into how you should manage your time.
Personally, I value human development for development’s sake above all else, so I don’t mind busying myself with it. But it also helps me order how I should spend my time each morning, each afternoon, and each evening.
It decides who, and what, get my time, and most importantly, my attention.
You don’t, however, have to hustle and grind if that’s not what you value—fuck the Jones’. If you value living in rural America and raising chickens, figure out how to do more of that.
If you feel aimless with your time, work through what you value you most. That will give you your aim. Then, when you have an aim to develop yourself toward, you’ll be better able to manage your time doing the little things that take you closer to that aim.
3) Just Have Good Friends (Forget About Your Goddamn Network for a Minute)
Psychological safety, unbridled truth—it’s a concept we use to guide our actions as leaders at our gym and as leaders of Strength Faction. What it means is we create a consistent, supportive environment that allows people to be themselves and feel like they are safe. Once this happens, people usually open up enough to hear the truth—from themselves and from other people. But the environment has to exist first.
That’s what a good friendship is—an environment where you feel heard and understood enough to let people tell you the truth.
And a good friend will tell you the truth, not just pat your ass and tell you that you’re special.
They’ll unconditionally show you that they love you while also holding up a mirror so you can look at yourself, recognize your faults, and do something about them. That’s the community we’ve created in Strength Faction. Our members have become friends. They look out for each other. They support each other.
And they tell each other the truth.
Here’s an example from the Summer ’17 Faction.
One member posted a poll to gather strength coach’s opinions on yoga.
At the end of the questionnaire she included a question that quite a few members thought was off-putting and unnecessary—so they told her about it.
She, then, engaged them in dialogue and explained herself.
The conversation went on, and everyone expressed their opinions, their truths, without attack. They stayed in dialogue. They were friends…even though many of them had never met other than in our private Facebook group and on our weekly ZOOM calls.
That’s what a web of friends does for your development. There’s not a lot of talk about that in our industry. Mostly the conversation centers on expanding our networks.
Don’t get me wrong, that’s important. But if you want to develop, networks need to evolve into friendships, or sometimes you have to prioritize friends over networking. Each needs to exist, but a web of friends in a community that’s moving in a good direction will do more for your life, and development, than an expansive, superficial network.
Personal Trainer, Personal Development
It’s a long game, folks. But when we commit to ourselves, and the process of personally developing over the long haul, this strange thing happens—things get better. Make some time for personal development, prioritize based on values, and make sure you have the right people around you. You’ll keep inching toward the goal line.
Enrollment for the Fall ’17 Strength Faction is currently open!
If you dig learning more, or enrolling, check out the link below.
There’s only less than two weeks left to take advantage of the Early Bird rate for Dean Somerset and I’s workshop in Orlando, at Spark Fitness, the weekend of October 21st.
I’ve never been to Orlando. I bet it’s going to be beautiful in October. Yet, there’s no way in hell I’m visiting Disney World.6
HEADS UP: We’ve also added Boston into the mix later this year. Not Burlington Boston or Beverly Boston, two cities that are lovely, albeit not (that) close to Boston.
No, this is IN Boston. In the heart of the city Boston, at AMP Fitness.
Early bird rate is in effect now and if you’re super eager to sign-up you can go HERE.
2) Strong Body-Strong Mind – Toronto
For real this time.
This was supposed to happen this past June, but Lisa and I didn’t have a passport for our little guy (then four months old) when we arrived at the airport and we had to cancel last minute.
Our bad.
We’ve re-scheduled for Saturday, September 23rd at Humber College in Toronto, Ontario. I can tell you – and I’m totally not biased when I say this (but I am) – there’s no other workshop like this in the fitness industry.
Lisa and I saw an underserved component within the industry – namely, mental skills – and we’ve combined our superpowers skill-sets to provide a 1-day curriculum that will help fitness professionals develop better skills to build competency, autonomy, and rapport with their clients, in addition to coaching skills (assessment, program design, exercise technique).
NOTE: the registration process is a little bit tricky and if you get to the point where you feel like you’re going to toss your face into the keyboard, please contact Bradley Corcoran at: [email protected]
Hope to see you there.
3) Elite Fitness & Performance Summit – Chicago
I’ll be in Chicago this September alongside some other phenomenal speakers for the Elite Fitness & Performance Summit. The cast includes:
Nick Tumminello
Mark Fisher (if I have to follow him on stage I’m going to be pissed)
Josh Henkin
Nick Berry
Molly Galbraith
Krista Scott-Dixon
Ryan Ketchum
And many, many more. It’s one of the most action-packed fitness events of the year, so be sure to reserve your seat ASAP. You can go HERE to do so.
Fun Tony factoid: Stumptuous.com (Krista’s site) was one of the first fitness blogs I ever started reading. It’s also where the seeds were planted on this whole idea of infotainment and how I got into writing myself.
She’s an amazing writer and very knowledgable coach. And she swears. She’s good people.
Social Media Shenanigans
Twitter
Learn to pick your battles & prioritize. Client lacks big toe dorsiflexion yet can’t perform a push-up. Work on the push-up, jackass.
