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Random Thoughts on Sports Performance Training – Installment 31 - Wed, 07/04/2018 - 13:40

With summer training in full swing at both Cressey Sports Performance facilities, I've had all sorts of thoughts rattling around my head on a daily basis, so it set the stage for a new installment of this series on sports performance training.

1. Where an athlete feels an exercise is important, but not on all exercises.

I recently put up two Instagram posts that would appear to contradict one another, to the naked eye.


An important takeaway from my shoulder seminar yesterday: a great question to ask is always “where do you feel this?” Good movement is good movement, so if individuals feel it in the right places and are asymptomatic, it’s probably correct. Plus, you want feedback not just on the presence or absence of pain, but also what they feel stretching/pinching/bunching up/getting unstable in various regions during movement so that you can modify accordingly. Trust your eyes - but use your ears, too. #cspfamily

A post shared by Eric Cressey (@ericcressey) on Jun 25, 2018 at 8:42am PDT


On bottoms-up kettlebell carry variations, athletes will often ask where they should feel the exercise. My answer is that they should not feel it at the front or top of the shoulder. In other words, I don’t just want them jacking up their biceps tendon. Rather, I want to feel them appreciating the whole shoulder girdle working as one cohesive unit. Often, the best way to get this to happen is to help guide the shoulder blade “around” the rib cage to get a little more serratus anterior recruitment. #cspfamily #sturdyshouldersolutions

A post shared by Eric Cressey (@ericcressey) on Jun 14, 2018 at 3:44pm PDT

On one hand, you should always ask athletes where they feel an exercise. And, on the other hand, you sometimes don't want to feel it in one specific place. The answer (as is almost always the case) is "it depends."

When motion is actually taking place, muscles are working concentrically to create that motion. When a muscle shortens, you'll usually develop that "feel" in a certain spot.

Conversely, on an isometric exercise like a carry, there isn't a chance in tissue length, so you won't usually get that same sensation.

Also, keep in mind that the position you're in plays into this as well. If you're squatting, don't expect to "feel" your glutes, hamstrings, or quads specifically in the bottom position or mid-range - but you definitely could feel them a lot at the top as you approach the end of knee and hip extension, as the muscles shorten fully.

In short, "feel" matters - but not all the time.

2. Consider an athlete's age when you're trying to determine why they have a mobility restriction.

One-size-fits-all mobility approaches rarely work because of the way the body changes over the course of the lifespan.

Early on in life, kids are very hypermobile, so you don't really see mobility restrictions. If something seems out of whack, it's probably because they lack adequate motor control at an adjacent joint.

As they hit growth spurts, bones lengthen faster than muscles and tendons can keep up, so restrictions often become more musculotendinous in nature.

As the athletic lifespan continues, those muscular restrictions - in combination with the stress of sports participation or faulty postural habits - can lead to bony blocks and cemented joints. In the years that follow, capsular stiffness can emerge as a problem.

Over time, ligamentous laxity falls off and arthritis becomes more common, limiting range-of-motion even further.

Beyond a lifelong focus on preserving mobility, this knowledge of ROM "regressions" can remind to look to different places at different times. That 14-year-old athletic probably doesn't have capsular stiffness, nor is arthritis a concern. And, that 64-year-old client with the cranky hip probably isn't *only* dealing with muscular problems.

3. Strong guys need longer to train.

Imagine two lifters. Lifter A has one year of training experience and has a personal record deadlift of 315 pounds. Lifter B has 15 years of lifting under his belt and deadlifts 700 pounds. Let's assume both lifters are working up to ~90% of their 1RM in a training session.

Lifter A Warm-up

Work sets at 280-285

Lifter B Warm-up

Work sets at 630

Lifter A can get to his working weight in five warm-up sets while lifter B needs nine sets to do so. And, this is just the tip of the iceberg. Lifter B will take more time to unload his plates after finishing his work sets - and he'll probably need an additional warm-up set or two on subsequent assistance exercises. Additionally, chances are that given his time "under the bar" over the years, he'll be a bit older and more banged up (especially at those strength levels), so he'll need to devote more time to the general warm-up before he even gets to deadlifts. Lifter B will also be far more neurally efficient and therefore need more rest between heavy sets than Lifter A even if they've got similar aerobic capacity to facilitate recovery. You're really comparing apples and oranges.

The list goes on and on, and we arrive at the realization that every lifter will have a different optimal training time. This is why I always disagree when I hear things like, "You're working against yourself if you train for longer than 60 minutes." Meanwhile, just about every accomplished strength sport athlete on the planet trains for longer than 60 minutes in just about every training session. And, many of them are extremely lean and muscular.

Don't waste time in the gym, but don't try to race the clock in every session, either. Do what you need to get to get your work in to deliver a quality training effect.

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Equipment Feature: The elitefts 5 Rings Bar - Wed, 07/04/2018 - 11:14
More precise bar positioning, simpler coaching cues, and easier chain and band placement are just a few of the many benefits of this innovative bar design.
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Are Energy Drinks Bad for You? - Wed, 07/04/2018 - 08:17
Stimulants, sweeteners, and dyes are common ingredients in these drinks. Are they safe to consume?
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Lose the Belt. Some of the Time.

Weightlifting belts are a handy piece of gear, and one of the few I think are worthwhile. Since the dawn of internet time, belts have been at the center of questions regarding value, purpose and use, and you have about as wide a range of opinions on this as anything else people love to argue about. There also appears to be a lot of confusion and disagreement regarding how to properly use a belt.   My general rules on using weightlifting belts are pretty simple: Don’t even think
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A New Team - Tue, 07/03/2018 - 10:03
Here I am at my age, in a new town, in a new gym, with new people, starting all over from scratch.
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Building A Summer Training Philosophy - Tue, 07/03/2018 - 09:32
These are the five ingredients you need to put together the summer plans for your athletes: core exercises and runs, team goals, position plans, individual goals, and correct grouping.
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Day 3: Bonn Day - Tue, 07/03/2018 - 08:58

Guten Morgan! Julian, Eileen, and Tony slept well.

Me, not so much, but what can you do?

Luckily, my life-long love affair with coffee sustains me in times like this, so I was awake at 4:30 and up at 5:30am dosing myself, while the family slumbered.

After a few cups of coffee and a slice of amazing German bread, I went back to sleep at 7:30, and awoken by Julian at 10:30 (thank the Universe for 12 hours of sleep for the baby!) We realized Julian was down to his last few diapers, and that I had just used the last coffee filter (!!!), so we headed out to buy some of each. Do you know that Every. Thing. Is closed on Sunday in Germany?!

I did not believe it was not possible to buy a diaper – but believe it! I did find some coffee filters in a gas station (Aha! At least the gas station is open) but no diapers. So we counted the last 4 and hoped this would not become an issue…

Due to everyone sleeping in, we got a late start, and headed into Valentina’s gym for a jet-lag rehab workout. Unique fitness is gorgeous! And the workout really helped – chin ups, bench press, deadlift, swings… and everything feels 30% better! Tony, Eileen and I all got in our workout while Julian observed (and napped more!) in his stroller.

After the workout and a quick shower we were out to sightsee in Bonn! A cute little city, one of the major tourist attractions is the birthplace of Beethoven. Tony and Eileen went inside to visit, and due to the no-stroller accessibility situation, Jules and I hung out on the street and watched the tourists come to take photos of the front door

After some walking around, Valentina recommended a restaurant on the other side of the Rhine, with amazing food! So of course, we made the trek, and by the time we arrived we were starving!

But the walk was totally worth it.

Owned by a husband and wife team, this was “The” place to get Schnitzel, if you want good Schnitzel… So of course, I had to get Schnitzel! I opted, of course, for the “Classic Schnitzel” which is veal, with bits of bacon on top, because why not? This was accompanied with potatoes, naturally.

One thing I love about the area is the beer – Kolsch.

If you are a local, you drink a small glass of Kolsch, which is light, and because it’s in a small glass, it’s always cold and bubbly. So you have a little beer, then another, and then maybe if you want, another.

So you’re never drinking “too much” beer, and your never drinking warm or flat beer – brilliant!

Apparently other kinds of Germans make fun of drinking light, easy-drinking beer out of small glasses, but I loved it!

Anyways, after dinner I was SOOOO full I was ready to sleep right there! But we left and made the journey back home to our Airbnb.

Goodnight, and fingers crossed for some sleep!

The post Day 3: Bonn Day appeared first on Tony Gentilcore.

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Confessions of a Middle-Aged Personal Trainer - Tue, 07/03/2018 - 07:00

I’m currently in Europe.[/footnote]Nah, nah, nah, nah, nahhhhhhhh.1

I had a speaking engagement Bonn (Germany) this past weekend, and I’m doing a 2-day workshop in London this coming weekend.

Before that, though, Amsterdam is on the docket starting tomorrow. Figured it would be a good idea to queue up this guest post from personal trainer Shane McLean today rather than wait till any shenanigans and debauchery take over.

Which is to say: I’ll still be in bed by 9 PM. Who am I kidding……;o)

Confessions of a Middle-Aged Personal Trainer

If you’re thinking this is some old dude ranting, who longs for the good old days, then you’re partly right.

I’m not yet 50, but I love stepping up to my soap box and offering my opinion.

Although gyms have been around for a while, personal training is still a relatively new profession that has a (reasonably) low barrier for entry and has seen its fair share cowboys come and go in the attempt to make a quick buck.

To pay the bills as a fitness professional usually involves getting up at the arse crack of dawn, working long hours, attending management meetings and consuming copious amounts of coffee in the hopes you have enough energy to workout.

NOTE – this is changing due to the rise of online personal training.

And when working for most commercial gyms, the trainer will be lucky to earn a 50/50 split, which sounds good in theory but those new to the industry fail to account for all the work that goes into preparing for a session.

Hint, when the trainer is a newbie (like I was) it’s a lot.

However, most fitness professionals want to help people and not stack their wallets full of cash, unless you’re a celebrity trainer who really likes to be on TV endorsing crappy products that act as overpriced clothes hangers.

Do I really need to name, names? I’ll get into trouble.

However, I’m stepping off my soap box now and stepping into the confessional and revealing my deepest, darkest secrets that I’ve been hiding from my clients for years.

I hope none of them are reading.

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I’d love to get started… I’m just waiting for the perfect time. - Mon, 07/02/2018 - 23:01

Many of us wait for the “perfect time” with our health, nutrition, and fitness. But this all-or-nothing thinking — as in, “If I don’t do this perfectly then it’s awful!” — rarely gets us “all”. It usually gets us “nothing”.


Are you waiting for the “perfect time” to start eating better, or exercising, or finally getting in shape?

Are you putting off that dream trip, or a new project, or that skill you’ve been meaning to learn?

If so, some of these phrases may sound familiar:

When I get a different job.

When things are less busy.

When I find a workout partner.

When I find the right equipment.

When I feel less awkward in the gym.

When I lose 20 lbs.

When I get the right workout routine.

When my fridge is full of the right foods.

Tomorrow. Next week. Never.

Human beings are always “waiting for the perfect time”. But why?

For many, it’s a great distraction and justification. It helps us avoid the real—and risky—work of doing.

For others, perfectionism and avoidance serve as strong armor against potential embarrassment, criticism, and failure.

“I could ___ but ___” keeps us safe from pain.

Unfortunately, it’s also what keeps us from growing, thriving, and being who we know we have the potential to be.

That’s why all-or-nothing thinkingIf I don’t do this perfectly then it’s worthlessrarely gets us “all”.

It usually gets us “nothing”.

There is no perfect time. There never will be.

Oh sure, there might be some magic moment in your fitness journey where the universe comes together… and you’re wearing your favorite t-shirt… plus your extra-comfy sneakers… and that song you love comes on… and your body is full of exuberant, bubbling energy… and your favorite piece of gym equipment is free (in fact the gym is empty today, hooray!)… and you bang out a set of ten reps like the angels are hoisting the barbell for you.

But that magic moment will be one in the zillion other less-magic moments that make up your real life.

Indeed, if we are talking about a moment as, say, approximately ten seconds long, that means you have somewhere between 2,398,377,600 to 2,556,165,600 potential moments in your life.

Which means that a single perfect moment is, well, a very very very small part of the whole thing.

Yes, celebrate that perfect moment when it comes. But sure as heck don’t wait for it.

Take your moments. Make your moments.

Just so you know, nobody is going to give you any moments. You have to take moments.

Hunt them. Chase them. Make them happen.

Scratch and gouge moments out of other times. Chip off tiny flakes of moments from the monolith of your day. Use your teeth if you must—bite off mouthfuls of those moments.

You are holding the chisel and the pickaxe. You are the miner of your moments.

This frustrates us, of course.

It shouldn’t be this way, we think. Everyone else’s moments just… come to them. Everyone else has enough time. Enough money. Enough motivation. Enough information.

But it is this way. For everyone.

This is how it is, with moments. Moments resist expectations like water resists the intrusion of oil.

However, there is a perfect moment. There is actually always a perfect moment.

That perfect moment is now.

Here. Today. The living, breathing sliver of time that you have in this precise second.

Because that is all you ever have: right now.

One man between past and future.

Just start. At the beginning.

Here is another secret. You don’t have to actually work to get to the next moment.

All you have to do is start.

And then, moments will keep moving, as moments do.

One moment will stack on top of another and before you know it, you’ll have arrived at your destination.

“But I can’t!” You say. “I can’t get started! That is the problem, you see!”

No, it’s not. If you can’t get started, you’re just jumping too far ahead.

You’re not starting with starting. You are trying to start somewhere in an imaginary middle.

For instance, let’s say you choose to start with reading about nutrition.

That can be a good start—if it keeps you moving on to the next moment.

But it is not a good start if it keeps you stuck in your chair, clicking through a blur of blogs and charts and plans and testimonials until it’s time for lights-out and you haven’t made a single good nutritional choice today.

So maybe, starting for you shouldn’t be reading.

It should be something else, like walking to the fridge and picking out a shiny fresh apple and eating it.

Or making a shopping list and putting it next to your car keys for tomorrow.

Or reading a menu from the restaurant you’re about to visit, and picking out the salad option in advance.

Starting means initiating action. Starting means committing to a choice of some kind or another. This is how you know it is a true start.

Starting is when you drop the coin into one pinball machine, not when you stand there looking at the all machines in the arcade, deciding which one to play.

Starting is when you lift up one foot and put it in front of the other, not when you stand there debating which road to take or wondering if you should have worn different shoes.

For some folks, starting needs to be an even smaller action. Starting might be just lifting the foot. Or shifting their weight to one leg.

Putting the first foot in front of the second foot might require some help. Which is OK.

As long as something is moving, that’s a start.

Push through. Embrace resistance.

Many people who are just starting out assume that because they feel resistance, they have failed.

That because broccoli tastes bitter when they first try it, and because they accidentally overcook it, they just can’t eat vegetables.

That because they forget the printed list of exercises on the kitchen table, they can’t work out once they get to the gym.

That because their legs ache on the ascent, they are not ready to climb that hill.

No. That’s just how it feels sometimes.

Starting will often feel like resistance, at least at first. Like grinding the brain’s gears.

Give it time. Resist the urge to press pause. Push through. It will switch tracks, eventually.

Remember: You don’t have to fight the resistance of the entire trip.

You just have to push through the resistance of the first few moments.

Get support. For now.

In order for a rocket to leave the earth, it has to fire extra-hard against gravity. It needs a boost.

In order for a heavy train to get moving, it might need an extra engine.

We can start—and stay moving—on our own. But it sure helps when someone gives us a push or a pull.

Someone who can call us on our procrastination and perfection. On our information-cruising and waffling.

Someone who can snap us out of our all-or-nothing trance with a gentle nudge and reminder.

For a while, we can even affix ourselves to this someone or something else, like hooking that extra engine to our front. As we go along, we can unhook superfluous cars that we realize are weighing us down. We grow lighter, leaner, more mobile.

Eventually, we don’t need that extra engine any more. Our train is now whizzing along just fine on its own. The scenery blurs past the windows and we are heading on a grand adventure.

But in the beginning, we had to start.


What to do next:
Some tips from Precision Nutrition

If you’re still “waiting for the perfect time”, try these tips to help you stop feeling stuck and start taking action.

1. Revise your expectations.

Recognize that there is no perfect time and there never will be.

There is only now.

2. Carve out time, even if it’s imperfect.

Nobody will give that time to you. You’ll need to take it. Give yourself permission to make yourself — and your fitness and health goals — a priority.

Find the time you need in your schedule. Don’t have time for an hour-long workout? No problem. How much time do you have? 20 minutes? 10 minutes? Work with what you’ve got.

Don’t expect things to go perfectly smoothly. Instead, anticipate and strategize. Ask yourself:

  • What’s likely to get in the way of what I hope to accomplish?
  • What is something I can do today to help me keep going when I face those obstacles?

Instead of waiting for things to ‘slow down’, start making something happen right now, in the middle of the mess.

3. Just start.

If you feel stuck, just do something. Anything.

Find the smallest possible thing you can do right now, in the next 5 minutes, and do it. Now you’ve started!

In PN Coaching, we concentrate on finding “5-minute actions”. Instead of coming up with the biggest, grandest scheme, think about what you could do in just 5 minutes to help move yourself — even just a tiny bit — in the direction of your goals. Then, go do it.

Remember: action is a “vote” in favor of a different, healthier, fitter life. Vote early, vote often.

4. Expect resistance.

It’s normal. Push through it. Resistance doesn’t mean this won’t work. It just means you’ve started.

You only have to get through this moment. This moment of starting will be the hardest. Luckily, it won’t last long.

5. Get support.

Let go of the concept of the lone hero. Instead, start building your support systems.

Whether it’s a friend or family member, workout buddy, or a coach, find someone to fire up your booster rockets until you can fly on your own.

Want help becoming the healthiest, fittest, strongest version of you?

Most people know that regular movement, eating well, sleep, and stress management are important for looking and feeling better. Yet they need help applying that knowledge in the context of their busy, sometimes stressful lives.

That’s why we work closely with Precision Nutrition Coaching clients to help them lose fat, get stronger, and improve their health… no matter what challenges they’re dealing with.

It’s also why we work with health, fitness and wellness professionals (through our Level 1 and Level 2 Certification programs) to teach them how to coach their own clients through the same challenges.

Interested in Precision Nutrition Coaching? Join the presale list; you’ll save up to 54% and secure a spot 24 hours early.

We’ll be opening up spots in our next Precision Nutrition Coaching on Wednesday, July 18th, 2018.

If you’re interested in coaching and want to find out more, I’d encourage you to join our presale list below. Being on the list gives you two special advantages.

  • You’ll pay less than everyone else. At Precision Nutrition we like to reward the most interested and motivated people because they always make the best clients. Join the presale list and you’ll save up to 54% off the general public price, which is the lowest price we’ve ever offered.
  • You’re more likely to get a spot. To give clients the personal care and attention they deserve, we only open up the program twice a year. Last time we opened registration, we sold out within minutes. By joining the presale list you’ll get the opportunity to register 24 hours before everyone else, increasing your chances of getting in.

If you’re ready to change your body, and your life, with help from the world’s best coaches, this is your chance.

[Note: If your health and fitness are already sorted out, but you’re interested in helping others, check out our Precision Nutrition Level 1 Certification program].

The post I’d love to get started… I’m just waiting for the perfect time. appeared first on Precision Nutrition.

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Day 2 – Strong Body, Strong Mind, (and Jet Lag) in Bonn, Germany! - Mon, 07/02/2018 - 15:07

So… it happened! Strong Body, Strong Mind, Bonn.



After a quick breakfast, Tony and I popped back downstairs to meet Valentina, leaving Julian and Eileen behind to fend for themselves. We returned to Unique Fitness, where we met an amazing collection of trainers from various parts of Germany and Prague! It was a fabulous group, and a great day.

I take on the morning during our workshops, covering general topics within the psychology of coaching and training clients: understanding and enhancing motivation, professional self-care and boundaries, and working with tricky clients, among other things.

Lisa and I had a fantastic day in Bonn, Germany taking 20 fitness professionals through our Strong Body-Strong Mind workshop. Thank you to @uniquefitnessde for being such a splendid host as well as to all who attended. It was an honor. SIDE NOTE: this event was followed by my first German beer….

Newcomer Conjugate Method Lessons - Mon, 07/02/2018 - 11:47
From the early stages of my time with the conjugate method, here are the biggest benefits I've found.
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Training, Open-Heart Surgery, and the Rehabilitation Process - Mon, 07/02/2018 - 09:38
While I wait for my new heart, CT Fletcher's updates and posts about his recent heart transplant have me thinking about the recovery process.
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Random Thoughts: June 2018

Let me start today’s article with an admission:

I’ve been a bad, bad boy.

I love creating content, but there are times when training, IFAST or just life get in the way.

So while I’d love to write a new article every single week, I’ve been waaaaayyyyyyy off that pace so far in 2018.

But no more.

I want to re-start the process with one of my “Random” posts, as they help me get my brain reorganized and refocused.

It may seem a bit all over the place, but as you can imagine, this is kind of where my head is at righ tnow.

And regardless of where you’re at, I guarantee at least one or two of these items will help you.

So enough from me – let’s go!

1. I’m consistently shocked at how poor most conditioning programs are.

This past year I’ve gotten back into the high school strength and conditioning game a bit, training four female soccer players.

Now I realize the sample size isn’t huge, but three of them are going to play in college, so I’ve gotten the chance to review each of their summer packets.

And needless to say, I’m really confused (and frustrated, and saddened) as to where these programs are going.

In most cases if you look at a multi-week or multi-month program, you can get a general feel for where the program is heading over the long hual.

Maybe they’re moving from extensive to intensive.

Or from long duration, low-intensity cardio to higher intensity work.

But the programs I’ve seen seem to adhere to the “just cover all the bases” approach, versus something more systematic.

Or worse still, they’re focused on simply smashing the athletes, and hoping that just by virtue of doing a ton of “work” they’re miraculously going to show up “in shape.”

The hardest part of all this, though, is trying to explain to the athlete what the goal is – especially when really have no clue!

This part really frustrates me, as there are so many great resources out there now for conditioning.

If nothing else, just take the time to go through all of Joel Jamieson’s work (or listen to this podcast with Joel) and you’ll be infinitely better off.

And if you want a few free resources, I’ve written a handful of articles that could help:

But I know I’m preaching to the choir on this one, so I’ll move on!

2. We need more position-specific strength work.

One thing I think we’re missing with regards to our athletes is getting them what I’d call “position-specific” strength work.

(And before I go any further, all credit due to my guy Lee Taft for turning me on to this idea many moons ago.)

For example, in basketball when you’re defending and have to change direction, or when you’re performing a step back jumper, you need to get your foot out wide to “push” yourself and create (or close) space.

And while the general strength work in the gym can make a difference, I think this is where some position-specific strength work can really pay dividends.

Something that I’ve used a lot in recent years is band-resisted speed/power work. Not only does this teach an athlete the proper position I want them in, but it forces them to create force in angles and positions that are similar to their sport.

3. Under Developed and Over Trained.

Nothing huge to add here, just something I see far too often these days.

I think this really comes down to a few main issues:

  • Having a dedicated off-season to focus on development,
  • Young athletes playing less total games or matches, and
  • Making a bigger focus on recovery and regeneration as a whole.

And like I said at the IYCA Summit, it does us no good to complain about the situation you’re in.

Instead, list all the constraints you’re dealing with, and then get serious about finding solutions to help address them.

4. Are Before-After Tests Really Reliable?

One thing I’ve made a big focal point this past year is assessing all of my athletes on the performance side.

This does two things for me:

  1. It allows me to create a profile for where they’re at currently, and
  2. It allows me to create an even more specific program, based on their current needs.

As I’ve been going through this process, though, I’ve come to have a love-hate relationship with “the numbers.”

First off, if a kid comes in off a long competitive season and is totally smashed, they’re probably not going to test well.

So anything you do is going to improve their performance.

But I think the bigger issue here is that any time we train or test an athlete, we’re really just getting an idea of their performance and readiness for that day.

A snapshot, if you will.

And this can be really misleading, especially if you don’t consider all the potential influences on their performance.

Here’s a great example:

A young man I trained for approximately three months straight last year was making great progress with me in the gym.

All of his indicators were going up, and I was really happy with where he was at.

One day I had to travel out of town for work, so I had the interns re-assess his performance and see where he was at.

And when I got the results, they were shocking to say the least!

Almost all of his performance numbers were down. So what gives?

Well turns out a day or two before he had broken up with his girlfriend, and spent the night before enjoying the nightlife of downtown Indianapolis.

Sure this is an extreme example, but I think it’s important that we remember I think this saying (which we’ve all heard) is incredibly relevant when it comes to testing:

“Never get too high when things are going well, and never get too down when things aren’t going your way.”

5. Meditation and Creating “Mental Space”

At the time of this writing, I’ve been meditating for a few years now, and this is the second longest streak I’ve ever had (currently at 29 days).

I had a 33-day streak going last year, but life got in the way and I lost my rhythm. And at first, I didn’t think it was a big deal.

After all, I wasn’t having any mental breakdowns, I wasn’t randomly raging on my kids, and I was still doing pretty good at work.

Or so I thought.

I think one of the biggest issues with meditating is that a lot of the benefits are incredibly subtle. The best way I can describe it is creating mental space.

Imagine a small room – maybe a closet or something in your house.

And in this small room, you’ve got a ton of crap laying around, with no real rhyme or reason as to why it’s there.

If you walked into that room and closed the door, you’d be stressed out. Anxious.

Except in our case this isn’t a room –  this is what our mind feels like!

When I’m meditating consistently I just feel like everything is where it needs to be.

I have more “tolerance” for little things that would normally upset me.

I’m calmer and more relaxed.

But the biggest thing for me is when I meditate regularly I just have this feeling of being incredibly clear on where I’m at, where I want to go, and what needs to get done for me to get from A-to-B.

If you haven’t been consistent meditating before, welcome to the club! I’ve struggled with my consistency as well.

But if you want to get started, I’m a big believer in apps like Headspace (which I use) and Calm. Give them a shot and let me know what you think1

6. Complexity and Being Okay with Not Knowing All the Answers (or Knowing “Why”)

One of my biggest struggles in the past year was thinking I had to know everything about stuff.

I realize that’s really general, so let me explain a bit more.

For example, I had a guy put 5 inches on his vertical over the course of 6-8 weeks as part of our NBA Pre-Draft program.

Pretty awesome, right?

But I can’t leave well enough alone, so that leads to like 30 more questions (give or take).

  • Why did he get five inches, and the other guy only got two?
  • Was it the the decrease in body fat?
  • Was is the increase in loading?
  • Was it the super cool new exercise I just tried?
  • Was it the resets and assistance work that improved his position (and ability to load)?
  • And on and on….

As you can imagine, that can get pretty messy – especially when you come back to how many factors play a role in performance! (See point#4 above.)

So I’ve been doing my best to continue to ask the right questions, come up with logical conclusions, but not get so caught up finding the exact “Why” – because we may honestly never know!

This is something I talked about with Matej Hocevar in our podcast. And based on that discussion, I started to think more about my process:

  1. I evaluate the situation,
  2. I interpret the data in front of me, and create a program based off that,
  3. I take the feedback I get from said training to tweak and refine my model.

Quite simply, I may not always know why something works, but at least there’s a rationale and thought process behind what I do.

And keep in mind, I’m definitely not telling you to not ask why, or to not dig deeper. Just be okay with the fact that we may never know exactly why something works or doesn’t.

The goal is to continue tweaking and refining the approach, and hopefully, getting more consistent results along the way.

7. My Approach to Building Athleticism and Performance

While I love talking about new exercises, loading progressions, etc., one thing I refuse to give up on is my model for increasing athleticism and performance.

And while it may look simple, I’d ask you to take this and think about how it applies to your athletes:


8. The Thorax and Low Back Pain

While we often talk about how a lack of hip motion can correlate back to lower back pain, I think a ton of people that have lower back pain often deal with issues and restrictions at the thorax as well.

I can’t tell you how many athletes I’ve worked over the years who had great “posture” (according to the textbooks), with that big barrel chest, shoulder blades pinned back, etc.

But why did so many of them have low back issues?

Bill really drove this point home years ago at our Physical Prep Summit, and that presentation really helped me understand how important thorax motion is.

Quite simply, if you’re not assessing the thorax both early-on and throughout the training process, I think you’re missing a critical piece of the puzzle.

9. Bill Hartman and the F-R-E-E mentorship?

By the way, did you see Bill was offering up a free mentorship weekend?

If you’re a PT or physical prep coach that wants to take their skills to the next level, I’d jump at the chance to attend his next one. Be sure to check out his website if you haven’t already.

10. Lee Taft Speed Retreat

While we’re on the topic of continuing ed, Lee Taft is offering up 3-day speed retreats, and this is definitely on my radar.

I need to find a weekend that works, but Lee has been one of the strongest influences in my coaching career, and I know attending one of these weekends would make a big impact on my coaching!

11. New RTS Videos Coming Soon!

One thing I’ve been meaning to do is shoot more of my RTS Coaching Videos in the very near future.

When I do that, what would you like to see? Any specific content, or questions you might have?

If so, drop me a line somewhere (social media, comments section, carrier pigeon) and let me know what you’d like to see!

12. The Podcast is Cranking!

If it’s been a while since you’ve listened to the podcast, I’d highly recommend checking it out ASAP.

I’ve really tweaked and refined not only the format, but also the feel of the show as well. I’m really happy with where it’s at, and I I think you’re really going to enjoy it!

13. Speed Content

Another area where I really want to branch out over the next year is creating some of my own, unique speed content.

We all know that learning something is really only the first step in the process.

And the second step? It’s teaching what you’ve learned to others!

The key here is that I don’t want to simply regurgitate content. I’ve been blessed to work with some amazing speed coaches, so I won’t simply re-hash what they’ve already written and spoke about.

But, I think I have a few pieces of content already in mind, so I’ll do my best to push those out in the coming weeks and months. Stay tuned!

14. Are you Attending the Physical Prep Summit?

Speaking of great content, are you signed up and registered for our 2018 Physical Prep Summit yet?

I was a little nervous about this year’s event as I started promoting 2-3 weeks later than usual, but I can tell you this:

If we stay on this pace, there’s no doubt in my mind this will be our biggest event ever!

The thing I’m most excited about this year is the broad spectrum of topics we’re going to cover. Whether it’s business development, better understanding sports science, program design, or building culture, I think we’re in for a really great weekend on August 24th and 25th.

15. Efficiency precedes Performance

I’m going to end with a training thought, as I know that’s what you’re here for!

I catch a lot of flack for pushing the idea of efficiency and movement quality with my athletes.

And trust me, I’ve heard all of the trolls with their comments:

“Mike Robertson doesn’t load his athletes.”

“Mike’s guys aren’t strong enough.”

And on and on.

But look – the fact of the matter is, my goal is to give the coach an athlete who is fit, healthy and ready to play.

And trust me – the other work is getting done.

We’re going to build some strength.

We’re going to get more powerful.

We’re going to improve our conditioning.

But I’m simply not willing to chase all of those physical qualities at the expense of the athlete’s short (or long) term health.

Here’s the coolest part about all this: Improving movement efficiency and building physical qualities don’t have to be mutually exclusive.

It’s not like building movement efficiency is just foam rolling, doing a few resets, and banging out ab circuits.

If you understand basic biomechanics and sports movements, and you have a system to develop the appropriate movement qualities, it’s truly amazing what you can do with your athletes.


Okay all, that’s enough from me for today. I hope you enjoyed the article and have a great day!

All the best



The post Random Thoughts: June 2018 appeared first on Robertson Training Systems.

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Precision Nutrition Coaching Grand Prize Winners: July 2018. We just surprised our latest winners with more than $125,000 in prizes! - Sun, 07/01/2018 - 23:01

Rachel and Daniel spent the past 12 months transforming their eating habits, health, bodies, and lives with personal help from a Precision Nutrition coach. Now? They’re our latest Grand Prize winners. See how we surprised them with $25,000 each, and meet the rest of our July 2018 Precision Nutrition Coaching winners.


Every six months in our Precision Nutrition Coaching program we give away more than $125,000 to the men and women who have the most incredible, inspiring body transformations.

Yep, that’s more than a quarter million dollars a year.

And, today, you’ll meet our latest amazing winners.

These folks started working with us in July 2017 and, over the course of the past year, completely transformed how they eat, move, look, and feel.

They lost body fat, gained strength, boosted their health, and inspired their friends and families.

Even better, they did it without diets, fads, or crazy workout routines.

Each person simply committed to making a change, stayed consistent, and used the accountability and support of one of our dedicated coaches.

$25,000 Grand Prize Winner: Rachel Lost 31 lbs and 26 total inches! Age: 42 years
Weight Lost: 31 lbs (from 148 lbs to 117 lbs)
Total Inches Lost: 26 inches (from 211 inches to 185 inches)

Entering her 40s, Rachel used to wake up feeling puffy, creaky, and old.

She despaired, feeling that at this point, her life would never change.

This is all I can be, Rachel told herself. This is as good as it gets. It is what it is.

She had caring friends, a satisfying job in human resources, and a vocation for acting. But a difficult decade marked by a long and complicated professional project, several painful breakups, and the deaths of her two beloved dogs had left her tired, anxious, increasingly out of shape, and depressed.

It didn’t help that she’d spent almost 20 years in L.A. hearing from casting directors that she was a talented but “unmarketable” actress.

Attractive—but not attractive enough. Over time, the message took a serious toll on Rachel’s confidence.

All those challenges together felt like “death by a thousand cuts”.

In 2017, hoping to jumpstart a healing process, Rachel set out on a solo road trip. Her plan worked. By the time she returned, she felt ready to open her heart to a new rescue dog and begin the long wait for adoption.

Meanwhile, she paid a visit to her brother in Cleveland. He encouraged her to make another kind of commitment.

Matthew, a former attorney who had given up law in favor of a career as a personal trainer, suggested that if Rachel really wanted to get fit, she should check out Precision Nutrition. A client of his had been making excellent progress in the coaching program. He’d looked it up. He liked what he saw.

Rachel struggled with her doubts. Could she afford coaching? Why would this system work for her when others hadn’t? What was the point of trying?

Yet she trusted her brother and knew that he’d never recommend something that didn’t make sense.

Somewhere deep inside, Rachel retained a tiny sliver of hope that life could be more.

The day Rachel met her new dog, Snickers, was the same day she began her year of Precision Nutrition Coaching. It was as if she needed to risk her heart again to open the door to deep change.

For months, she did exactly what the program asked of her. Nothing more. And she barely registered that she was losing weight.

Then one day she pulled on a pair of pleather pants that had always been too small and found, to her amazement, they zipped.

The internal changes struck her sooner and more powerfully. Like the fact that she —a lifelong worrier— was worrying less. Instead of focusing on an unknown future, she was tackling one small task at a time, not only in the gym and in the kitchen, but also when it came to other life challenges.

Gradually, Rachel started to realize that it was OK to ask for help.

She didn’t need to suffer so much to improve. She didn’t need to be perfect. She just needed to show up.

“To be humble. To be honest.” To do the day’s task.

These days, Rachel is basking in her improved health and well-being, and she’s head over heels in love with Snickers. “I gained a corgi and I lost a corgi,” she jokes. (Meaning thirty pounds of body weight or so.)

Even her acting career is on an upswing.  “Turns out there’s more work for older character actresses,” she explains. Or maybe it’s just that her newfound confidence allows her to take more risks.

With her winnings, Rachel plans to take care of some needed upgrades to her condo. But she’s also setting aside a portion for her brother, Matthew.

After all, as the person who encouraged her to sign up, he helped Rachel reclaim her life. Now, he’d like to help his own clients get the kind of results his sister has achieved, so he’s signing up to get his Precision Nutrition’s Certification.

By paying his tuition, Rachel is paying it forward.

Want to get results like Rachel’s? Learn more about the Precision Nutrition Coaching Program for Women.

$25,000 Grand Prize Winner: Daniel Lost 10 lbs and 11 total inches! Age: 39 years
Weight Lost: 10 lbs (from 178 lbs to 168 lbs)
Total Inches Lost: 11 inches (from 229 inches to 218 inches)

Daniel seemed to have it all.

At age 39, Dan was blessed with a terrific job. He was also happily married and living in his dream home with his wife, Erin, their daughter, Sydney, and another baby on the way.

Life should have felt idyllic. Except it didn’t. Something was eroding Dan’s self-respect.

He’d always kept himself relatively trim and fit, most recently through his practice of Filipino martial arts.

But in 2016, he didn’t feel his best. Erratic training had injured his shoulders, and he’d lost a stick-fighting tournament to a rival. Later, he contracted a virus from his preschooler that laid him low for longer than he expected.

By the time June 2017 rolled around, he was actually feeling embarrassed at the thought of pulling on a swimsuit and taking Sydney to the neighborhood pool.

When he looked in a mirror, Dan wasn’t proud of what he saw.

It’s not as if he was vastly overweight. It’s just that he felt out of sync with his values and expectations.

I’m almost forty, he told himself. If I’m serious about making a change, now’s the time.

Turning to Precision Nutrition felt natural. Dan had been following the company since 2005. He’d read John Berardi’s articles. He’d used the cookbook. He knew he could put his trust in this program.

And that’s exactly what he did.

“If anything, I was coming in with too much information about nutrition.”

At the time Dan joined PN, he was lost in a nutrition labyrinth of his own making.

Trying Paleo one week and intermittent fasting the next; switching between workout routines, always restless to find the quick fix but missing the thread of consistency he needed.

PN Coaching worked differently. His progress was slow but steady.

The workouts were not especially challenging at first. Even the nutritional habits felt familiar. But knowing he’d be at this for a year gave Dan space to relax, to play, to experiment without so much pressure.

He emptied his cup of the things he thought he knew about fitness and nutrition, and let his coaches lead the way.

Over time, he felt the principles and habits “burn in” and become a part of him, instead of “showering over him” and then washing away.

The results were subtle, yet profound.

About nine months into the program, Dan once again caught a virus from his young daughter right before an important martial arts tournament. But the body transformation he’d attained by then made him so confident that he attended the tournament anyway. This time, he won.

When the new baby came along, he was worried that sleepless nights and limited time would destroy all the progress he’d made.  But with the encouragement of his coach, he let go of his all-or-nothing thinking and kept up with his habits, lessons, and workouts.

He’d finally learned that it isn’t necessary to do it all. Something is often good enough. And when he compared his progress photos to his beginning photos, he was amazed at the change in his physique.

Evidently, it’s consistently showing up that matters most.

PN’s daily check-ins continue to keep Dan focused and grounded.

Ask Dan what he likes best about PN Coaching, and he’ll tell you “the programming, the lessons, the feedback from coaches, the group discussions, the online delivery format.” In other words, he likes everything.

So much so that he plans to sign up for another year.

“There are a lot of twelve week programs out there,” he says. “I’ve tried a few.  And they might even give you results. Of a superficial kind.”

But if you’re looking for something deeper and more lasting, Dan says, Precision Nutrition Coaching is the way to go.

“What twelve week program will change your life? This program completely changed mine.”

Want to get results like Daniel’s? Learn more about the Precision Nutrition Coaching Program for Men.

Meet our other Women’s winners: |Lara


$10,000 Women's Winner:

Age: 44 years

Weight Lost: 44 lbs (176 lbs to 132 lbs)

Total inches lost: 35" (230" to 195")

The biggest offering that PN presented me with is empowering me to take control of my mind and my body. We all look for external validation to some degree. PN taught me that the best external validation is when you look at your body and it matches your soul and mind. When I felt empowered to take control, I started being more motivated to do the workouts and watch how I nourished my body. The better the nourishment, the more enjoyment, the better the visible result. Loving one self is the hardest adventure. PN was here to show me how to become my own best friend. And what a friend I am!

- Lara



$10,000 Women's Winner:

Age: 47 years

Weight Lost: 27 lbs (138 lbs to 111 lbs)

Total inches lost: 28" (215" to 187")

When I came to the PN coaching program, I was an overweight busy mom who wasn’t taking care of herself and wasn’t enjoying life. By changing my eating habits and lifestyle I learned how to let go of the mental clutter, and the physical clutter took care of itself. PN reminded me what joy was, taught me how to play again, brought me to a place of calmness, and helped me nourish myself. I feel fit and fabulous!

- Angela

|Anne Marie

Anne Marie

$2,500 Women's Winner:

Age: 54 years

Weight Lost: 29 lbs (151 lbs to 122 lbs)

Total inches lost: 30" (216" to 186")

PN has taught me about doing the 'difficult-difficult' things — ending the going-nowhere relationship; finally making the appointment with the dermatologist to get that spot checked. I learned how to be my own hero... I learned I needed to make better choices, and to listen — REALLY listen — to my body and to my thinking.

- Anne Marie



$2,500 Women's Winner:

Age: 38 years

Weight Lost: 64 lbs (230 lbs to 166 lbs)

Total inches lost: 46" (255" to 209")

One word that I would use to sum up my PN experience is FREEDOM! Freedom to fuel my body appropriately without having to “follow a diet”; freedom to feel strong; freedom to once again enjoy the open road on my bike; freedom to fit in clothes I love; freedom to think positively; freedom to encourage and support others; freedom to love me for me!

- Sarah



$2,500 Women's Winner:

Age: 59 years

Weight Lost: 40 lbs (238 lbs to 198 lbs)

Total inches lost: 31" (258" to 227")

When I started PN Coaching that it would be this big of a transformation, inside and out. The lessons, the habits, the support of the coaches, the camaraderie with the other women... it was all so powerful. I loved that women of all ages, sizes, and fitness levels could work and support each other through the highs and lows of our individual journeys. I'm slimmer, stronger, healthier, more compassionate, and totally confident that my 60s will be my best decade yet!

- Lynn



$2,500 Women's Winner:

Age: 39 years

Weight Lost: 24 lbs (138 lbs to 114 lbs)

Total inches lost: 25" (211" to 186")

PN Coaching taught me that consistent action, even if imperfect, yields much greater results than inconsistent, short sprints of perfectionism. The program helped transform my body and mind which led me to find a new, fit, and more confident identity.

- Sarah



$1,000 Women's Winner:

Age: 48 years

Weight Lost: 42 lbs (216 lbs to 174 lbs)

Total inches lost: 47" (268" to 221")

Comfortably achieving a healthy, sustainable weight after years of failed diets and steady gains is incredible. Learning how to consciously choose my life, manage discomfort constructively and conquer depression, anxiety and loneliness, so I feel amazing and am genuinely happy and loving life for the first time in forever? Beyond words!

- Rowena



$1,000 Women's Winner:

Age: 70 years

Weight Lost: 58 lbs (220 lbs to 162 lbs)

Total inches lost: 35" (226" to 191")

A year ago, I was searching for a miracle to become the healthy person I dreamed of being. With Precision Nutrition's guidance of practicing healthy eating habits; maintaining a proactive fitness program; keeping my mind actively engaged in life; actively pursuing happiness; having faith and being continually kind to myself... I ended up finding the miracle within myself. I can now be there for myself and the ones I love in ways I never dreamed possible.

- Karen



$1,000 Women's Winner:

Age: 53 years

Weight Lost: 28 lbs (148 lbs to 120 lbs)

Total inches lost: 23" (213" to 190")

I've always denied that hitting 50 meant hitting a wall where everything that worked before just... stopped… working. So instead of adjusting my approach, I just ran through it like Braveheart — resulting in the injuries, surgeries, weight gain, and setbacks that come with not thinking this brilliant denial strategy all the way through. My experience with PN over the past year was like a bright, shining light that illuminated the best approach, pointed out the pitfalls to avoid, and walked me through the complex pathway of movement, nutrition, and habits. I can't imagine anything — a workout, a diet plan, a class — that could possibly be more effective than Precision Nutrition for tackling the weight and fitness challenges I've struggled with since turning 50.

- Ellie



$1,000 Women's Winner:

Age: 44 years

Weight Lost: 28 lbs (149 lbs to 121 lbs)

Total inches lost: 32" (219" to 187")

From a childhood filled with good and bad memories of food — the good being meals with my mom, the bad being the food deprivation after her death — the biggest impact PN Coaching has had on me is the understanding and acceptance that food is not an emergency. I have truly begun to understand the strained and often confusing relationship I’ve had with food all these years, and I am beginning to mend it.

- Vanessa



$1,000 Women's Winner:

Age: 45 years

Weight Lost: 59 lbs (254 lbs to 195 lbs)

Total inches lost: 48" (271" to 223")

PN has taught me that, no matter how busy I am, I can still find time for myself. I found ME again this last year, and I will never forget that I am worth it, and I will NEVER GO BACK!

- Tina



$1,000 Women's Winner:

Age: 35 years

Weight Lost: 24 lbs (150 lbs to 126 lbs)

Total inches lost: 18" (218" to 200")

My greatest struggle coming into PN was finding time to work out and eat nutritiously, and not feel guilty for spending that time taking care of myself. With the guidance of my coaches, daily lessons, habits, and workshops, one important concept I have developed is that in order to care for my children, husband, and relationships, I need to permit time for self-care.

- Erin



$1,000 Women's Winner:

Age: 43 years

Weight Lost: 71 lbs (268 lbs to 197 lbs)

Total inches lost: 44" (292" to 248")

This program has been such a blessing in helping me take control of my weight issues and overall health. I now have habits and tools that I can use on an everyday basis to help me make better choices and become the healthiest version of myself.

- Beth



$1,000 Women's Winner:

Age: 26 years

Weight Lost: 28 lbs (129 lbs to 101 lbs)

Total inches lost: 21" (205" to 184")

The PN program helped me build a strong foundation of self-awareness and self-reliance, which has changed how I treat myself, in all ways, beyond nutrition and fitness. I feel like I've put a definite stop to my struggles with weight and dieting... and the results speak for themselves!

- Lucia

Meet our other Men’s winners: |Teofilo


$10,000 Men's Winner:

Age: 35 years

Weight Lost: 51 lbs (253 lbs to 202 lbs)

Total inches lost: 30" (273" to 243")

Biggest impact this year had on me was to remind me of coaching's true value. You can't be an expert on everything if you intend to make the best of your life.

- Teofilo



$10,000 Men's Winner:

Age: 55 years

Weight Lost: 51 lbs (224 lbs to 173 lbs)

Total inches lost: 40" (263" to 223")

This last year of Precision nutrition has given me the absolute best results of any plan I have ever tried, and allowed me to obtain a lower weight than stringent long-term dieting was able to produce. Moreover, the PN method has been the easiest of all the approaches I have ever tried. That simple!

- Steve



$2,500 Men's Winner:

Age: 41 years

Weight Lost: 51 lbs (239 lbs to 188 lbs)

Total inches lost: 33" (257" to 224")

The biggest impact PN has had on me is to truly make a lifestyle change vs complete a 'fad' diet or program. The benefits I've gained mentally (knowledge, outlook and perspective, mind over matter) outweigh the physical outcome. PN helped me get over some pretty serious mental barriers around the stroke that I suffered a few years ago. I still have a lot of physical transformations that I'm going to continue to work on. For me, the program doesn't end here, it's just getting started!

- Jeremy



$2,500 Men's Winner:

Age: 43 years

Weight Lost: 32 lbs (209 lbs to 177 lbs)

Total inches lost: 16" (238 " to 222")

I like a quote that I saw in a commercial: “Train your mind, your body will follow”. To me that was my experience. Change the 'little things' (habits) and you’ll see changes in your body. Always mindful and aware, and of course consistent.

- Gerardo



$2,500 Men's Winner:

Age: 52 years

Weight Lost: 16 lbs (189 lbs to 173 lbs)

Total inches lost: 10" (236" to 226")

In the beginning of the year I was overweight, always tired, busy, cranky, and I thought I was stuck at my weight. With PN Coaching, I have changed my eating and lifestyle habits and as a result I feel free, more confident, less stressed, and full of energy. The coaching exceeded my expectations and when people ask me how I’ve changed, I can’t help but tell them about all the things that I’ve learned from PN.

- Alex



$2,500 Men's Winner:

Age: 28 years

Weight Lost: 20 lbs (195 lbs to 175 lbs)

Total inches lost: 9" (233" to 224")

I came into my year of PN Coaching with a fairly strong background in nutrition and exercise. Despite this, I was never able to take my own body to the place I wanted it. It's not that I couldn't do it on my own, but rather that I wouldn't do it on my own. My PN coach, Jonathan, helped hold me accountable and continually reminded me to focus on the 'big rocks' and not worry so much about the small stuff.

- Cody



$1,000 Men's Winner:

Age: 45 years

Weight Lost: 36 lbs (183 lbs to 147 lbs)

Total inches lost: 27" (224" to 197")

I wasn't sure what to expect when I signed up for PN coaching because I thought I had the knowledge to make the changes I needed to make on my own. I discovered that I might have the knowledge, but not the tools that I needed to really improve. PN Coaching gave me the tools, confidence, and support that I needed to really change my physical and mental health. The best part about PN Coaching is all you need to do is follow the program, trust in the program, and you will see significant results.

- Todd



$1,000 Men's Winner:

Age: 33 years

Weight Lost: 22 lbs (159 lbs to 137 lbs)

Total inches lost: 19" (220" to 201")

PN has been a great experience for me. In the past I’d always enjoyed an active lifestyle, but I had gotten to a point where my lack of fitness and poor nutritional choices were really hurting my ability to do the things I love. Generally speaking I just didn’t feel good about where I was at. Just days before the program started I separated my shoulder and underwent surgery, further limiting me. PN was the best thing for me during recovery. It taught me you don’t have to have some crazy “all or nothing” fitness program or diet. Small, consistent changes can bring about great results! It’s completely changed the way I think about food, fitness, and nutrition. Thanks!!

- Brandon



$1,000 Men's Winner:

Age: 46 years

Weight Lost: 27 lbs (182 lbs to 155 lbs)

Total inches lost: 19" (241" to 222")

When I started PN Coaching, I knew it would be a customized nutrition and fitness program. Now I see that it's not just that — it's a complete lifestyle program. It’s not a diet at all. It’s a system based on habit change. You learn lifelong nutrition habits that will last and keep you healthy. And if you ever get stuck on your path, you always have someone you can ask for help.

- Luis



$1,000 Men's Winner:

Age: 32 years

Weight Lost: 31 lbs (284 lbs to 253 lbs)

Total inches lost: 22" (279" to 257")

This past year in PN has probably added 20-30 years to my life, and those years will be much better quality due to the increase in my health, my energy, and my ability to cope better with the stress and trials in life. I feel like the foundation that has been set by PN will help me to finish every race in life strong, get over life's biggest hurdles, stay focused on truly meaningful objectives in life, and most of all, I can now run and play with my children and watch them grow. Unlike the other men in my family who all died young due to poor health before seeing any of their grandchildren, I look forward to living long enough to see my grandchildren be born and grow up.

- Domenic



$1,000 Men's Winner:

Age: 59 years

Weight Lost: 38 lbs (195 lbs to 157 lbs)

Total inches lost: 28" (241" to 213")

I hit a wall on my nutrition and fitness journey to lose over 100 lbs. PN gave the tools and support I needed to not just get past that wall but to crush it! Never looking back! I had been fat for so long, it was the only way I could see myself. In less than a year, the caring coaching, consistent structure, and solid information of PN has helped me transform my self-image to seeing myself as lean and fit.

- Bob



$1,000 Men's Winner:

Age: 38 years

Weight Lost: 52 lbs (224 lbs to 172 lbs)

Total inches lost: 31" (249" to 218")

The past year has been like many of the years before it: a roller-coaster of weight, distraction, disappointment, elation, advancement and setback. I knew that PN wasn't going to change the world around me and somehow create a magical petri dish of perfection for me to live in. What it did give me is what I was missing in all those previous years: control, understanding, acceptance, forgiveness and resiliency - that has made all the difference.

- Kevin



$1,000 Men’s Winner:

Age: 38 years

Weight Gained: 25 lbs (203 lbs to 228 lbs)

Total inches gained: 11″ (237″ to 248″)

During my journey with PN Coaching, I’ve learned that it is possible to gain a good amount of muscle mass without gaining too much fat along the way. ‘Dirty bulking’ is not necessary. Go clean. Go the PN Coaching way!

– Jay-C



$1,000 Men's Winner:

Age: 35 years

Weight Lost: 44 lbs (261 lbs to 217 lbs)

Total inches lost: 31" (270" to 239")

I began Precision Nutrition feeling overwhelmed and trapped in my body: overcome with the chronic pain in my disc herniations and subluxed ribs, fearful of reinjuring them, and doubtful that I could regain my old athleticism and physique in that condition. Little by little, Precision Nutrition nurtured a new lifestyle where I've found the resilience to heal my body and return to the martial arts I love. Best of all, armed with the tools and behaviors I've learned, I feel confident that I will prevail over any injuries or challenges that the future has in store.

- Matt

Meet a few hundred more Precision Nutrition clients.

To view all the men’s and women’s finalists from the July 2018 Coaching Program, click the links below.

To view all the men’s and women’s finalists from all of our Precision Nutrition Coaching programs, click the links below.

Of course, if you’re interested in working toward a body or health transformation of your own, consider joining our next Precision Nutrition Coaching group. We’re opening up a few spots in the coming weeks.

Want to transform your body too?

As you probably know, you won’t overhaul your body this dramatically by counting calories, logging time on a treadmill, or reading health tips on Twitter. 

Awesome, lasting, wow-what-happened-to-you transformations usually require personal attention from an expert coach.

That’s why we work closely with Precision Nutrition Coaching clients to help them lose fat, get stronger, and improve their health… no matter what challenges they’re dealing with.

And here’s the good news: Precision Nutrition Coaching will be accepting new clients very soon, at our lowest, most accessible price ever.

Interested in Precision Nutrition Coaching? Join the presale list; you’ll save up to 54% and secure a spot 24 hours early.

If you’re interested in coaching and want to find out more, I’d encourage you to join our presale list.

Being on the presale list gives you two special advantages.

  • You’ll pay less than everyone else. At Precision Nutrition we like to reward the most interested and motivated people because they always make the best clients. Join the presale list and you’ll save up to 54% off the general public price, which is the lowest price we’ve ever offered.
  • You’re more likely to get a spot. To give clients the personal care and attention they deserve, we only open up the program twice a year. Last time we opened registration, we sold out within minutes. By joining the presale list you’ll get the opportunity to register 24 hours before everyone else, increasing your chances of getting in.

[Note: If your health and fitness are already sorted out, but you’re interested in helping others, check out our Precision Nutrition Level 1 Certification program].

If you’re ready to change your body, and your life, with help from the world’s best coaches, this is your chance.

The post Precision Nutrition Coaching Grand Prize Winners: July 2018. We just surprised our latest winners with more than $125,000 in prizes! appeared first on Precision Nutrition.

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Let the European Adventure Commence! - Sun, 07/01/2018 - 04:08

Hello Friends and Family! Once again, the Gentilewis’ greet you from Europe, only this time with the addition of Julian-the-baby, and Eileen-the-nanny! After much planning, we set off for Bonn, Germany at 3pm on Thursday afternoon – here we are, in good spirits:

We took an overnight flight to Dublin, and even under the best of circumstances, trans-continental flights are tiring. Julian’s first hop over the pond could have gone worse, but truth be told, it could have gone much better. Although Tony and I did not sleep one wink, Julian slept for a few hours, draped over one of us, and we arrived in Dublin at 5am local time, 11pm Boston time.

Everyone felt gross, and weird, but that’s part of the adventure. We had a snack, and Julian snuck into the bar across the terminal for a quick pop-up-Julian!

#popupjulian hits up Dublin Airport and grabs a pint at 6 AM. Off to Germany.

A post shared by Tony Gentilcore (@tonygentilcore) on Jun 28, 2018 at 10:05pm PDT

After a few hours we were on our way again, this time to Frankfurt. The flight was 2 hours, and fortunately I slept most of the way! So did Eileen and Jules, so it was only poor, poor Tony who endured another sleepless flight.

When we arrived in Frankfurt we all felt even weirder, and even grosser. It was 10:15 local time, and 3:15am Boston time. Eww. Frankfurt is a massive airport! So after all kinds of taxi-ing, de-planing, and walking, we arrived in the airport lobby, in search of caffeine.

Julian had already lost most of his mind at this point, and the rest of us were doing the best we could. With the help of a coffee and some free wifi, we found the train terminal and walked over to purchase our tickets from Frankfurt to Bonn. Unfortunately the next available train was not until 2pm! So we hung out in the train terminal for a good part of the day. Julian was not a fan, but we all did our best. Here we are, in semi-good-yet-weary spirits:

At long last, we got on the train! Julian chose this occasion to have a meltdown, which our fellow passengers did not appreciate, but who can blame them? And who can blame Julian either, really? Here he is, delirious and seemingly drunk:


The train was crazy fast. We arrived in Bonn within 45 minutes and met our amazing host and guide for the weekend, Valentina! Owner of Unique Fitness, Valentina invited us to come and speak at her gym and helped us coordinate our European Adventure! Upon our arrival Valentina then took us on the Tram, where we made our way to her gym, Unique Fitness, then to the grocery store, and then to our AirBnB (local time, 5pm, Boston time, 11am).

Needless to say, we were weary!

But our apartment was lovely, with a room for Tony and I, a room for Eileen, and even a room for Julian! We made a quick dinner, took a quick shower, and tried not to fall over. Julian was all the way outside of his mind by this time. We all passed out early, and had an up-and-down night of jet-lagged sleep, interrupted by a crying baby, every few hours or so. Tony and I took turns sleeping with Julian, and by the time 6:15 rolled around, I was awake and looking for the coffee pot!

The post Let the European Adventure Commence! appeared first on Tony Gentilcore.

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The Power of Bodyweight Training - Sun, 07/01/2018 - 01:33
Resistance is resistance, no matter from which source it comes. When you do a push-up, your body doesn’t just go, "What, he's doing a push-up? Nah, I ain't growing."
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When to Back it Down - Sun, 07/01/2018 - 01:03
Do you know when to push? How about when to back it down?
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Pillars of Snatch Technique | The Catch - Sat, 06/30/2018 - 09:09

Max Aita and Alyssa Ritchey conclude our Pillars of Snatch Technique series with #5 The Catch.

Watch the rest of the Snatch Pillars:

Check out our other series, including:




Sumo Deadlift:

The post Pillars of Snatch Technique | The Catch appeared first on Juggernaut.

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Stuff to Read While You’re Pretending to Work: 6/30/18 - Sat, 06/30/2018 - 07:00

What the what?

A Stuff to Read While You’re Pretending to Work? On a Saturday?

I know what you’re thinking:

“This is the best Saturday……….EVER!”

Or, that’s probably not what you’re thinking.

Either way, pretty cool right?

Copyright: wamsler / 123RF Stock Photo

BUT FIRST…CHECK THIS STUFF OUT  1. Strong Body-Strong Mind – Boston, MA

We had such a great response when Lisa and I hosted a SBSM Workshop in Boston last year that we decided to do it again this summer.

I’ll be speaking to assessment, coaching up common strength exercises (squats, deadlifts), and how to better “match” your programs to your client’s abilities and goals.

Lisa will be discussing how to better manage client expectations, motivation, and how to adopt better mindset strategies for success.

The umbrella theme of this workshop is to enhance the SOFT skills of coaching, how to garner a connection, and build rapport with your athletes/clients.

  • Spots are limited
  • Early Bird rates apply for both students ($99) and professionals ($129)
  • CEUs will be available (NSCA)

For more details (including itinerary and registration) go HERE.

2. Even More Complete Shoulder & Hip Blueprint– Dates/Locations Announced

Dean Somerset and I are currently in the throes of drumming up new content for our staple workshop series.

We’ve presented this workshop all over the world – London, Vancouver, Oslo, Prague, Boston, LA, Hoth – and even turned it into a popular digital product HERE so everyone can enjoy it.

We’ve already nailed down dates in Slovenia, Houston, and LA this fall (2018) and are also in talks to bring it to Detroit, Philadelphia, Edmonton, Australia, and Singapore in 2019.

If you’re someone who’d like to host this event/participate in a tickle fight please reach out to either Dean or myself.

Go HERE to register in the announced cities.

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK Glutes, Core, and Pelvic Floor Workout System – Sarah Duvall, Kellie Davis, and Meghan Callaway

If you’re a human, trust me, you likely could use some improvement in one – if not all three – of these areas.

Sarah, Kellie, and Meghan have curated a lovely resource that women, men, fitness professionals, and non-fitness professionals alike can benefit from.

You only have until Monday (7/2) to take advantage of the sale price.

Learn How to Fail – DeShawn Fairbairn

Learning how to fail well – in both life, but more germane to this article, the weight-room – is one of the best traits you can possess.

This article is MONEY.

What’s the Deal with Eggs and Cholesterol? – Physiqonomics


Well, shit, an article written entirely as an infographic.


Social Media Shenanigans Twitter

Worked with a new client today who was equally dumbfounded (and relieved) when I told him he didn’t HAVE to squat with “x” stance with toes pointing “y” way. It looked like shit and it felt like shit. Textbook technique rarely applies to anyone.

— Tony Gentilcore (@tonygentilcore1) June 24, 2018


I’ve long championed the notion pretty much anyone can train around pretty much any injury. My client, Ben, a local high school basketball player here in Boston, is a testament to that. He had knee surgery two weeks ago, is in a knee brace, and using crutches to get around. But he’s still getting after it coming to CORE to train. In the top video I took inspiration from @benbrunotraining and had Ben do some Hollow Position Landmine Presses. Man, these are hard. In the bottom video we’re doing 1-Legged RDLs w/ Wall Assist (on the non-injured leg only). Being injured isn’t a death sentence, and it certainly isn’t an excuse to not train. Make your “trainable menu” (make a list of what you CAN do), and get to work.

A post shared by Tony Gentilcore (@tonygentilcore) on Jun 27, 2018 at 3:50am PDT

The post Stuff to Read While You’re Pretending to Work: 6/30/18 appeared first on Tony Gentilcore.

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