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Ask Greg: Bouncing out of the Split Jerk

Steph Asks: I have a split jerk of 102.5kg at 64kg body weight and overhead strength has always been a strength, recently someone pointed out that I rush out the catch on my split jerk and suggested I stick the landing for 2-3 seconds. I gave it a go and regardless of how hard I try I can't seem to stick the landing I always seem to bounce straight out into the finish position. Is this a problem is it holding me back from getting heavier overhead? Greg Says: In theory, there is nothing wr
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What To Do After A Loss

Plenty of people will tell you they don’t care that much about winning, but there isn’t a single honest person on earth who will tell you he/she likes losing. The problem with losing is that you can’t undo it. You can’t go back and fix what you did wrong, even if you know exactly what it is. That leaves you to cope with the loss—you have to deal with it one way or another even if you try to pretend it didn’t happen.   What you do in response to a loss i
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Breaking the Bar from the Floor

The separation of the barbell from the floor in the snatch and clean should be relatively smooth—that is, it should not be jerked abruptly from its static position on the floor. This kind of separation creates two potential problems: first, it significantly increases the likelihood of an unwanted shift in balance or position; second, if the initial speed off the floor reaches a certain threshold, the lifter will have to actually slow the bar down somewhat to maintain tension against it and
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Ask Greg: Snatch Options with Limited Ankle Range of Motion

Evan Asks: I'm a male lifter who has been lifting for something like 9-10 months now. I usually lift in my garage; it’s pretty rare that I go to a gym. However, I do on occasion, and the last time I went happened to be a day that I was shooting for a new snatch max. After watching me fail twice at 79.5kg before I finally made the lift, I asked the coach there where I was going wrong. His answer was I almost always land on my toes, which causes me to either chase the bar or lose the wei
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Training Exercise vs. Novelty

The internet is a great tool for all of us, but it also complicates certain things. For example, when you see a video of your favorite weightlifter from Whereveristan doing some odd exercise, you're naturally going to assume a few things: They do this exercise regularly They've been doing this exercise their whole careers This exercise is at least partly responsible for their success If you do this exercise, you too will become great at weightlifting The problem is that all
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Ask Greg: Can't Get a Back Arch in the Starting Position

Adrian Asks: I've been lifting a year and a half and have a problem setting up tight from the floor. From plates and off blocks I feel really strong but when it comes to the floor I can’t seem to get full scapular retraction and T-spine extension, which wrecks my first pull. How do I set myself up or mobilize to fix this problem? Greg Says: You don’t want full scapular retraction when pulling—you want to arch the entire spine and depress the scapulae, but keep them close
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The High-Pull: Pros and Cons

The exercise known to us as a snatch/clean high-pull and referred to as “Practicing active drop phase” in the Soviet school has long been incorporated into weightlifters’ routines. But like with any other exercise, to benefit from it, an athlete needs to understand what he is doing it for and when and how it shall be done.   While approaching it correctly, it may help you to understand the technique of “active drop”, where you basically use your arms to push
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Don't Lock Your Elbows in the Pull

It's a pretty common occurrence to see the attempts at correcting or preventing one problem create another. One I come across seemingly hourly is lifters locking their elbows in extension during the pull of the snatch or clean. Obviously this is a well-intentioned attempt to avoid bending the arms prematurely, but in fact, the result is considerably more problematic. When you put force into the bar in the pull, it has to go somewhere - when you lock the elbows, the only place it can go is
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Ask Greg: Hang Snatch Better Than from Floor

Andrew Asks: Hi Greg, my snatch from hang position either mid thigh or knee is doing pretty good, but when I do it from the floor, I can’t get it right, I keep thinking about shoulder over the bar, shins vertical, weight on heels. When I'm doing from hang position, I'm already in the right position. Is there any drill or tips for pulling from the floor without over thinking everything? Greg Says: The best correction for over thinking is practicing until you don’t have to t
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The Comments We Hear: Sometimes the Smallest Ones…

Years ago, I was training with a gal who was one of the top national/international lifters in the United States. We had just recently returned to the gym after lifting in the National Championship. She had won, but her performance wasn’t great. She had a 2/6 day, only making her openers and almost bombing in the snatch. Fortunately, even her 2/6 total was enough to win easily, but obviously she wasn’t happy about how she did.   Anyway, she was sporting a miserable attitude the
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Training Over 40 Doesn’t Mean Your Life Is Over - Wed, 12/13/2017 - 13:48

My name is Tony Gentilcore and I am over 40 years old.

41 to be exact.

Old enough to remember when He-Man ruled Saturday morning cartoons, Back to the Future was released in theaters, and when shows like Knight Rider and Air Wolf were network tv staples.1

Too, I’m also the same age now that, in some demented version of paying it forward, I feel I’m obligated to tell every 25 year old I pass at the squat the following words of wisdom I used to receive ad nauseam when I was their age….

“You wait till you’re my age, kid.  You won’t be training like that.”

Copyright: bezikus / 123RF Stock Photo


Needless to say, I think that statement is peppered with a degree of malarkey 2

I know when I used to hear it my eyes would roll so hard to the back of my head I’d look like Bran Stark/the Three-Eyed Crow.

Pfffffft, whatever grandpa,” I’d think to myself. “I’m still going to be getting after it well past the age of 40. I’m not going to use age as an excuse to take it easy.

Well, now that I am “of age”…I can say two things with confidence:

  1. I’ve never uttered the “wait till your my age” line to anyone, ever.
  2. There is a bit of truth to it. Training, for most guys, most of time, will require a degree of tinkering once the big FOUR-O hits.
  3. Given all the 80’s-90’s remakes in Hollywood of late, when the hell is Air Wolf going to get some love?
You’re 40, Not Dead

My friend and colleague, Bryan Krahn, sums it up nicely:

“Few things are as divorced from reality as your typical “over 40” fitness article.

It shouldn’t come as a surprise, as their respective authors are typically 25 year-olds with social media profiles filled with self-serving selfies yet very few actual mid-life clients.

What really irks me though is the whole “one size fits all” approach.

Certainly there are a few universal truths that apply to most every 40-something fit person (or wanna-be fit person).

Age requires more attention be paid to cardiovascular health, lipids, and joint mobility, all while keeping both day-to-day and overall recovery in check.”

While there are exceptions to the rule, in my experience, most articles or training programs geared to the 40+ lifter can be summarized as follows:

Knee pain? No squatting, lunging, running, walking, or breathing for 4 to 317 weeks.

Low back pain?  No deadlifting whatsoever. And obviously…creatine, BCAA’s, Jack3D, and a Starbucks Grande mixed in apple cider vinegar.

Shoulder pain?  Surgery…there’s no other way.

In a nutshell, you’re relegated to a program filled with nothing but cable pull-throughs, hip flexor stretches, and shoulder external rotation drills.

Basically, it’s corrective exercise hell.

To which I say:


Make no mistake: the various nuances that come into play when discussing the over 40 lifter – career, kids, prostate exams – do require our consideration and attention when designing a competent, well-thought out training program.

However, lets not toss in the towel and start the countdown to Hospice Care just yet.

Frequency of Workouts May Trump Length

In my twenties and early 30’s I used to pride myself on the length of my workouts.

2-2.5 hour training sessions were not outside the norm.

Then again, back then, my life revolved around reading Vonnegut novels and watching Alias re-runs. I had nothing but time to workout.

And, as you can probably surmise, I was a major hit with the ladies.

Today the idea of workouts running that long make me cringe. In fact whenever I hear about anyone bragging about a workout that rivals the running time of Titanic my inner “Sweet Brown” can’t help but take over:

Ain’t nobody got time for that!

Once family, work, and never-ending extra-curricular activities for the kiddos start to enter the equation, having 60-90 minutes available to squeeze in a training session is a rare commodity.

Vegas has better odds of you spotting a unicorn

To that end, I’ve found it behooves many trainees (with a life) to make the switch to shorter, more frequent training sessions – 30-45 minutes – throughout the week in lieu of marathon sessions.

While not always the case, it tends to be more palatable to tell someone to squeeze in a “quickie” – maybe a “meathead” session where they get an arm pump – than it is to force-feed a workout that takes 90 minutes to complete.

What’s more, and from what has been my experience, those quickie 30 or so minute sessions tend to be money workouts.

Meaning, people will work hard. And, I’d rather someone work hard for 30 minutes, 4-5 times per week than to half-ass 2-3 90 minute sessions.

Flirt With Performance, Don’t Have a Relationship With It

Forgive the potty mouth, but this is probably the one thing that will mind-fuck a lot of people.

I’ve always championed the notion that having a performance-based goal is a game changer for most trainees, as it provides purpose and intent with training.

It prevents incessant meandering around the weight-room, which is always a progress killer.

That being said, I came across this Tweet from strength coach Jim Laird the other day that really hammers home a key point:

If longevity is your number one goal. You only want to flirt with performance, not have a relationship with it.

— Jim Laird (@jimlaird44) December 12, 2017

You should train for performance. Just not year round.

Case in point, I finally hit a 600 lb deadlift just before my 41st Birthday last month.

NOTE: This may or not be the 512th time I’ve posted this video.


While this had been a long-time goal of mine I’d be remiss not to note that it came with its parade of setbacks.

I’d go very long stretches hitting my deadlift pretty hard. And, inevitably, my back would be like “Um, fuck you, Tony.”

It wasn’t until I took a step back and realized it would help to intermittently pump the brakes, not to mention take breaks, specifically, from training for this one goal that I really started to make headway.

(In no small part this revolutionary breakthrough came as a result of hiring another coach to write my programs.)3

You Don’t Want To Hear It, But Mobility Matters

Nobody wants to do their mobility work.

I’d soon rather wash my face with broken glass than do it myself.

But I do it anyways.

The key, I found, is to attack it in one of two ways:

1. Understand that the quickest way to guarantee your clients (probably) won’t do it is to include a warm-up at the start of a training session that A) includes a list of 20 exercises and B) takes far too long to complete.

2. Instead, either include more “hybrid” based mobility drills that combine several exercises into one which will help expedite the process:

Pigeon to Half-Kneeling


Seated 90/90 Flow Drill


Yoga Push-Up Complex



Include more “fillers” – low grade mobility/activation drills – INTO the program itself.

As an example:

A1. Trap Bar Deadlift 3×5
A2. Rocked Back Adductor Stretch w/ Extension-Rotation 3×6/side


Or maybe:

A1. Pecification of Pecs (Bench Press) 3×5
A2. Bench T-Spine Mobilization 3×8


The “filler” approach is great because it still sprinkles in exercises that target problematic areas – glute activation, T-spine mobility, hip flexors that need a crowbar to release – yet it doesn’t feel too “correctivey.”

It’s the perfect way to trick people into doing the stuff they need to be doing, but otherwise wouldn’t.

Now if only there were a program that was designed for the 40+ lifter in mind…..

Strong MOFo Program

Bryan Krahn and I are looking for highly committed, experiences lifters to beta-test our Strong MOFo program for four months.

The Deets

The program will be hosted on my CORE Online app, which in an online service via my website. This offers a few benefits:

  • This will allow you to follow the program on your phone (but relax, you’ll also have the option to print it out too, you geezer).
  • You’ll have immediate access to video tutorials and explanations of all exercises.
  • You’ll also have access to a community forum to converse with other beta testers as well as to ask questions to Bryan and myself.
  • Selfishly, it’s more convenient for us to go this route rather than deal with a plethora of Excel spreadsheets and emails. This way, there’s a “home-base” for everything.

Cost: We’re offering this beta program at a price of $249. This will cover four months of programming (and is less than what Bryan and I charge for one month of distance coaching).

Start Date: The start date is Monday, December 18th.

  • You have to be a minimum of 35 years old.
  • You have to have experience lifting weights. If you’re unable to deadlift, then, um, this may not be the program for you.
  • You have to have access to a well-equipped commercial or home gym. The last thing we want to be doing is tweaking someone’s program who only has access to dumbbells up to 40 lbs, a treadmill, and a rubber ducky.
  • You have to be relatively injury-free. Aches and pains are one thing. A frozen shoulder or six-months post back surgery is another

The post Training Over 40 Doesn’t Mean Your Life Is Over appeared first on Tony Gentilcore.

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Mastering the Sumo Deadlift: The Four Biggest Mistakes and How to Fix Them - Wed, 12/13/2017 - 10:22
The sumo deadlift has a lot of requirements that the conventional deadlift doesn’t. Your training methods and approach to technique must address them.
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Integrating Weight Training with Rugby Units Skill Training - Wed, 12/13/2017 - 09:09
This model sequences weight training and skills, with the weight training acting as a neural primer before moving to skill work and then bringing the players back to the weight room to complete the lower body session.
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Recovery-Driven Life: The Intersection of Health & Fitness - Wed, 12/13/2017 - 05:25

recovery-driven life

Over the last few weeks, I’ve introduced you to a whole new way of looking at fitness. One that’s focused not just on blind intensity, but on recovery. Along the way, I’ve talked about Why our High-Intensity obsession has failed us, shown you How to use a specific type of training to recovery faster than ever and the discussed the truth about Why cutting calories just doesn’t cut it.

Since the first article, I’ve received literally hundreds of emails and thousands of shares from people all over the world that have come to the same conclusion I have: the current model of fitness is broken. They shared their personal stories of burnout and frustration from putting in endless hours of training and not seeing the results.

It’s clear that millions of people have tried adding more intensity, cutting more calories and doing what the experts told them they should be doing, only to be left fatigued, defeated and confused about why doing more didn’t work. They bought into the hype, put in the work and not only did their fitness not improve, in a lot of cases, their health actually got worse.

When I finally revealed the answer and explained the science of why more is often worse instead of better, people almost seemed relieved to find out it wasn’t just them. For the first time, they understood why all their hard work had driven them into a recovery debt and left them without the results they had been looking for.

Now that I’ve helped people realize that the current system of fitness is broken and a new mindset built around recovery is needed, the next step is to talk about how to put all the pieces together. As with any puzzle, you can have all the right pieces but if you don’t put them together properly, you just end up with a mess.

How to finally achieve your goals: Focus on the process of being healthy each and every day

Whenever someone talks about why they’re training or following a particular diet, the discussion inevitably revolves around a particular goal they want to achieve. Maybe they want to drop some extra fat, maybe they want to get bigger and stronger, or perhaps they’re trying to make the team, or just prolong their career and stay at the top of their game.

Regardless of which it may be, I’ve come to see that there are really only two big reasons why most people ultimately fail to reach them. First and most importantly, they are starting with the wrong mindset, the intensity-driven mindset, that I’ve thoroughly covered.

Second, people are often unable to put together the pieces of the fitness puzzle so that they all work in unison to drive progress. This is because what’s missing is the understanding that literally everything in your daily life comes down to energy.

How much you move, how hard you train, what foods you eat (or don’t eat), how much you sleep… every aspect of our daily lives is connected to energy. The only way to truly reach your fitness goals to embrace this concept and build your daily habits, your personal routine, your training program and your nutrition around living a recovery-driven lifestyle.

The Recovery-Driven Lifestyle

recovery-driven lifestyle

Living a recovery-driven lifestyle means that each day, you connect all the dots and focus on the fitness process and being healthy. Instead of feeling like you have to sweat it out at the gym after a long, frustrating day at work, you realize that you’re better off targeting recovery rather than crushing yourself with high intensity.

After a couple nights of poor sleep, you decide to increase calories the next day rather than cutting them back even more, in order to keep burning fat. You take the elevator instead of the stairs because you’d rather spend your precious energy on your workout than aimlessly racking up steps.

What it all comes down to is ensuring that your lifestyle and daily habits are in line with how your body is designed to work. When you build each day around moving, eating, training, sleep and relaxing, you accelerate recovery rather than just fatigue. This is the real key to connecting all dots of life in a way that will improve both your fitness and your health, so you can finally reach your goals.

Move to accelerate recovery, not just to burn calories

recovery-driven life
Each year, Fitbit and other wearable companies sell millions of activity trackers with the idea that moving at least 10,000 steps a day is the key to health and weight loss. This may very well be sound guidance for someone who primarily moves between the couch and an office cubicle.

However, if you’re already active and spend more time in the gym than in front of a TV, this is the wrong message. The idea that more activity is always better feeds into the intensity-driven mindset and, more often than not, it turns your daily step count into a contest against yourself.

The problem with this approach is that the more you move, the more calories you expend. If you go above a certain threshold of energy expenditure, you slow down recovery more than anything else. This is because of the limited nature how many calories your metabolism can convert to energy in a day – an important concept I discussed thoroughly in Why our obsession with high-intensity training has failed us all.

Recovery-driven fitness starts with the understanding that managing energy properly is the most important thing we can do. Practicing “proper” energy management will mean something different for each person.

  • You’re not average—so why is your daily activity? While movement promotes blood flow—largely through the skeletal muscle pump—to facilitate recovery, too much of a positive thing can be negative. Forget the 10,0000 steps a day rule, because A) there is very little science to support it and B) the truth is that everyone is different. If you’re 250 lbs, you’re going to burn a lot more calories moving around than someone that’s only 130 lbs.
    The idea that everyone should move the same amount is like saying that everyone should follow the exact same training program and diet.
    You should use activity tracking to find the amount of daily activity that’s best for you.Make it your goal to move enough to promote recovery, not just to take as many steps or burn as many calories as possible.
Train to recover and watch your fitness improve Train for recovery-driven life

Even Stormtroopers have to balance their training with recovery if they want to fill out their armor.

There’s no doubt that high-intensity training is both a necessary and effective tool for improving fitness. Yet when it’s the only tool in your arsenal, it becomes more like a weapon for self-destruction.

The reason high-intensity is so powerful is that it’s tremendously stressful. This stress signals the body to become bigger, stronger, more powerful and better conditioned. In order for all these things to happen, however, your body has to be able to recover. When the amount of stress exceeds your ability to recover, you create a recovery debt.

Do this long enough and, sooner or later, your body will fight back. The key to making continuous progress and avoiding this backlash is to have more than one tool in your training toolbox.

Instead of going into the gym every day with only one way to train, it’s important to add a new type of training into your program - one that will speed up your recovery rather than slow it down. Training doesn’t have to just be a way to break your body down. It can also be a powerful tool to develop the skill of recovery and help you get the most out of your training.

  • Add High-Performance Recovery Training (HPRT) into your weekly schedule. HPRT is an invaluable way to help shift your body into the recovery state (in case you missed it, I gave the proper HPRT protocol in my article on How to train to recover faster than ever). The only time your recovery is truly optimized and your hard work turns into results is when your body is in the recovery state.
    Although HPRT sessions can be used anytime, the most effective way to incorporate them is the day after a high-intensity session. Not only can doing this on a regular basis help speed up recovery, it can also help improve conditioning and movement quality. This is particularly true when you use recovery zone intervals, a particularly effective method for shifting the body into the recovery state and developing the skill of recovery.
    Remember, recovery is where the true magic of fitness happens and it’s a skill that can be developed with the right training. HPRT is your opportunity to accelerate recovery and make sure you’re doing everything possible to get the most out of all your hard work, rather than sitting around and waiting for it to happen. If you haven’t tried HPRT or recovery-zone intervals yet, you can get a free sample workout in this article.
You can’t fight your biology. Dopamine always wins.

eating for recovery-driven life
Every year, Americans spend over 20 billion dollars trying to lose weight. The result? Over the last 20 years, the obesity rate has nearly doubled, jumping from 19% to more than 35%.

Clearly, the current approach to nutrition and cutting calories doesn’t work. It goes against our own biology. Although we’re designed to store calories as fat, glycogen, and proteins so we can survive periods of reduced caloric intake (famine), our brains are hardwired to do everything possible to drive us to eat and avoid extended periods of reduced calories.

The more we cut calories, the more our bodies fight back and try to get us to eat more and move less. It does this through dopamine, a powerful hormone that drives behaviors that maintain energy homeostasis. When you add high-intensity training and mental stress on top of a low-calorie diet, you’re setting yourself up for failure from the beginning.

The key to winning the war on fat is to take a different approach and stop fighting against your biology.

  • Never mix high-intensity with high stress and low calories. Although most people think they need to move more and eat less, starting with drastically cutting calories, this only promotes a yo-yo pattern of weight cycling. Weight drops for a time, but sooner or later, inflammation increases, cortisol skyrockets, and dopamine drives hunger past the point of no return.
    The key to sustainable weight loss is to avoid drastic calorie cuts, particularly on high-intensity training days. The stress of training combined the stress of crash dieting is the perfect recipe for a recovery debt. A much smarter approach, one that doesn’t fight against your biology, is to only reduce calories below maintenance levels on days devoted to HPRT or total rest.
    Your body is much less likely to fight back when you only reduce calories during lower stress periods. In other words, eat more when you move more and eat less when you move less. Working with your body, rather than against it, is the fastest and healthiest approach to burning fat and reaching your body composition goals. You can download an example of how I recently dropped a few extra lbs of fat myself from this article.
Sleep: your best friend or your worst nightmare

sleep for recovery-driven life
When you do the math, you’ll quickly realize that roughly a third of your entire life will be (or at least should be) spent sleeping. If you live an average lifespan and hit 75 years, you’ll have spent over 9,000 days–that’s literally 25 years–sleeping.

Knowing this, it should be obvious just how crucial sleep is to both your health and your fitness. The primary reason sleep is so important is because it’s vital to ensuring your body can recover from both the stress of training and life. This is why a variety of research has linked chronic sleep deprivation to increased body fat, higher risks of stroke and cardiovascular disease, and reduced longevity.

The primary way that lack of sleep can sabotage your fitness is through its impact on the autonomic nervous system. Chronic sleep deprivation has been shown to lead to decreased heart rate variability (HRV), not just at night, but throughout the day. This means it can severely impair your ability to shift into the recovery state and see the full benefits of your training, which requires an increase in HRV.

Ironically, it’s often the combination of too much intensity, too much life stress, and too many stimulants (caffeine) that leads to poor sleep quality in the first place. Getting yourself into a recovery debt leads to worse sleep, and worse sleep slows recovery even further. This is a vicious cycle that far too many people get stuck in, but you don’t have to.

  • Reduce stress and stimulants. Learn to unplug at night. Although there are endless strategies that people use to try to improve their sleep, the most important place to start is by understanding that poor sleep is most often connected to too much stress and too much stimulation throughout the day.
    Anytime you are activating the stress response, whether it’s because of high-intensity training, the stress of life, or because you’re living on coffee, it drives up activation of the sympathetic nervous system. When this happens, energy-increasing hormones flood into your bloodstream and keep you awake.
    While this is great if you need to do a workout, it’s not so beneficial if you need to get to sleep. The easiest way to improve sleep quality is to avoid all stimulants later in the day. If you happen to workout in the evenings, make sure you finish with a recovery-driven cool down (you can download an example of what that looks like from this article). The more you reduce evening stress and stimulants and learn to unplug and relax at night, the faster you’ll get to the sleep and the more your recovery will improve.
Learn how to find your off switch and relax

If there’s one thing I’ve learned after working with hundreds of people from all walks of life and collecting over 1.5 million HRV readings, it’s that mental stress impacts fitness–a lot. Again, this can be traced back to energy. When you’re dealing with the stress of life, you’re diverting energy away from recovery. When you do this for hours or days on end, the effects quickly add up.

To see what I mean, look at this study that examined the effects of life stress on strength gains during a 12-week training program. As you can see in the graph below, the high-stress group gained significantly less strength, as well as less muscle mass, when compared to the low-stress group. If you were to add these differences up over the course of an entire year of training, it’s easy to see just how crucial it is to keep the stress of daily life from sabotaging your gains.

stress and recovery-driven life

  • Find your off switch and use it often. The ability to turn off your sympathetic stress system and turn on your parasympathetic recovery system is one of the most important skills you can develop. This isn't just true for making sure you maximize your gains, but also for maximizing your lifespan.
    There are several components that go into developing this skill, but the best place to start is by using feedback from heart rate and heart rate variability. Higher heart rates and lower heart rate variability (HRV) reflect that your body is under a period of stress. Lower heart rates and higher HRV, on the other hand, show the opposite and are linked to faster recovery, and even a decreased risk of heart attack or stroke by up to 40%.
    Using heart rate monitoring during your HPRT sessions and tracking your HRV daily in response to different relaxation techniques is essential to maximizing your fitness and your health. Together, they can help you dramatically improve your ability to shut off mental stress and the negative consequences that accompany it.This means you’ll be able to spend more time in the recovery state, where more energy is allocated to rebuilding your body to make it stronger, leaner, and better conditioned than ever.
What to do next

Now that I’ve outlined the big picture of what living a recovery-driven life means and how to put the pieces together, the next step is to personalize the process and make it your own. The best place start is by going through the High-Performance Recovery Screen, if you haven’t already (you can download the screen at the bottom of this article).

Going through the screen will help you identify any major roadblocks in your lifestyle that may be holding your fitness back. Now that you have a better understanding of how each area of your life is connected to energy and how to view things from a recovery-driven mindset, it should be easy to recognize what changes you need to be make.

If you focus on the process and consistently do the right things each day, you’ll quickly find that getting in the best shape of your life doesn’t have to mean beating yourself into the ground. Improving your fitness can, and should, be healthy and help you feel better rather than worse.

This is one of the biggest reasons I’ve spent the last two years creating Morpheus, the world’s first digital recovery coach. I wanted to build something that could help people connect the dots between the different areas of their lives in more meaningful and powerful way.

Morpheus does exactly that by analyzing your activity, sleep, training and heart rate variability on a daily basis and showing you how they’re all connected to your recovery. Even more, he uses machine learning algorithms to find your own recovery zone each day so you can be much more precise in your training and shift your body into the recovery state.

Morpheus is the first technology designed to help make living a recovery-driven life as easy as possible, and he’s coming to life on December 18th. To learn more about how Morpheus works and what he can do for you, take a second to watch the video below.

The post Recovery-Driven Life: The Intersection of Health & Fitness appeared first on 8 Weeks Out.

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Precision Nutrition Coaching: Frequently Asked Questions - Tue, 12/12/2017 - 22:01

On , we’re re-opening registration for Precision Nutrition Coaching, our world renowned body transformation program that’s helped nearly 100,000 clients get into the best shape of their lives… and stay that way for good.

Want help finally getting the body and health you’ve been after?

Let us help.

With Precision Nutrition Coaching, you’ll learn how to:

  • Eat better, without dieting or feeling deprived.
  • Get active, no matter what shape you’re in now.
  • Ditch food rules and leave behind fad diets.
  • Build fitness into your life, without it taking over.
  • Achieve, and maintain, your goals, even when life gets busy.

The result? You’ll:

  • Lose the weight/fat you haven’t been able to shed for years.
  • Build physical strength and confidence in your body.
  • Gain mental confidence, no longer hiding your gifts and talents.
  • Let go of food confusion, learn what to do, and how to do it.
  • Get off diet rollercoasters, once and for all, and never look back.

For more information about the program, check out the frequently asked questions below.

But first, watch this short video. It details exactly what you can expect from Precision Nutrition Coaching for Women.

Learn exactly how Precision Nutrition Coaching for Women works.


This one details Precision Nutrition Coaching for Men.

Learn exactly how Precision Nutrition Coaching for Men works.


Wondering if it really works? Check out this short video:

Meet some of the people whose bodies — and lives — have been changed by Precision Nutrition Coaching.


Want to learn even more? Join the presale list today.

Frequently Asked Questions Q: What’s the program all about? A:

Precision Nutrition Coaching is a 12-month body transformation program that guides you through important—yet sustainable—changes in your eating and lifestyle with help from an expert coach.

To date, we’ve tested it with nearly 100,000 clients, who’ve transformed their bodies and health in amazing ways.

If you’ve tried something before and “failed” — or just can’t stick with it — know that you’re not alone. And it’s not your fault.

After all, self-directed training and nutrition programs fail 98 percent of the time. Not to mention, after many years in the fitness industry, we’ve seen dozens of diet and exercise fads come and go.

That’s why we don’t follow fads. Instead, we teach you doable daily actions that are designed to fit into a busy lifestyle.

We help you bring health and fitness into your life in a way that works for your life and your body.

Bottom line: Precision Nutrition Coaching enables you to make fitness and nutrition a part of your life—without it taking over.

Our program is designed to work on your absolute worst days, not just your best days.

As a result, our clients get results like this:

See what 365 days of Precision Nutrition Coaching can do.


Want to learn even more? Join the presale list today.


Q: What does the program include? A:

Precision Nutrition Coaching includes:

  • A structured year-long nutrition program to help keep you consistent.
  • An expert coach to give you feedback, make adjustments, and help keep you accountable.
  • Strategic daily nutrition practices that fit into your lifestyle.
  • Expert-designed (yet optional) exercise programs, customized to your skill level, goals, and time available.
  • $250,000 in prize money. We stack the deck in your favor and give you something positive to shoot for.
  • Guaranteed results. Stick with us for a year, and if you don’t get what you’re looking for, you get a full refund.
Q: How often do you accept new clients? A:

We only accept new clients twice per year—and millions of people visit our website during those registration periods. That means we only have the capacity to coach less than 1 percent of the people who express interest in working with us.

Because of that, our programs have historically sold out in a matter of hours. That’s why we encourage people to put their name on the Precision Nutrition Coaching presale list.

By adding your name to that list, we’ll give you the opportunity to register 24 hours before everyone else, increasing your chances of getting a spot.

Plus, you’ll save up to 54% off the cost of the program. It’s our way of rewarding the people who are most willing to commit, because they’ve always proven to be our best clients.



Want to learn even more? Join the presale list today.


Q: Who is Precision Nutrition Coaching for? A:

Precision Nutrition Coaching is for women and men who want to get healthier, fitter, and stronger — and stay that way for the rest of their lives.

It’s for people who want to…

  • lose weight and body fat
  • build physical strength and confidence
  • get results that last
  • and get off the diet rollercoaster once and for all.

Plus, the program is designed for people with busy schedules.

We work closely with our clients to help them eat well and exercise, no matter what other craziness is going on in their lives.

We provide you with personal accountability, a structured nutritional program to follow, and a coach to help keep you consistent and on-track.

We don’t give you a crazy diet or exercise program to follow; instead, we help you build habits that will get you results that last forever.

Q: Who is Precision Nutrition Coaching NOT for? A:

Precision Nutrition Coaching is not for figure or fitness models, professional bodybuilders, or high-level athletes training for a particular sport.

It’s also not for people who already have all the accountability they need.

If you rarely struggle with staying consistent with your exercise or eating habits, then we’re not a good choice for you.

Q: Will Precision Nutrition Coaching work for me? A:

Want to lose weight? Eat better? Feel less stressed? Get more sleep?

If you follow our recommendations and stick with us for the full year then yes, you will get results.

If you participate in Precision Nutrition Coaching, do at least 80 percent of what we ask you to do, you’ll end up leaner, stronger, healthier, and happier with your body than you ever thought possible.

You don’t have to get it perfect. But you have to commit to making small, strategic changes in your life.

That’s something no one ever likes to admit about getting in better shape: It takes hard work, time, and determination.

Changing your body isn’t easy, but it is possible. For 15 years we’ve helped thousands of people do all that and more. No other company has that track record, and we’re confident we can help you, too.

Once you make the commitment to get in better shape, we’ll be with you every step of the way. When life pushes you around and difficulties come up, we’ll help you push back.

We’ll stack the deck in your favor and give you every advantage we know of. Over the course of 12 months, you’ll learn everything you need to look, feel, and perform at your best.

That’s our promise.


Want to learn even more? Join the presale list today.


Q: Do you really guarantee results? A:

Absolutely. We guarantee our work because it’s the right thing to do.

We’ve helped nearly nearly 100,000 clients people improve their nutrition, bodies, and health over the past 15 years; that makes us the world’s most experienced nutrition coaching team.

Stick with us for a year and follow our recommendations. If you don’t get what you’re looking for at the end of the year, we’ll give you a full refund.


If you participate in PN Coaching, do at least 80 percent of what we ask you to do, and aren’t happy with the results, we’ll give your money back. All of it. Every penny. You get to decide if the program was worth it.

Why do we do this? Because we stand behind our work. We know you’ll walk out healthier and happier than ever before.

Bonus: If you do really well, you could even win a bunch of cash at the end too.

Q: Who are you and what makes you qualified to coach? A:

I’m John Berardi, Ph.D., co-founder of Precision Nutrition.

I’ve devoted my entire career to making health and fitness something that’s achievable and attainable for every type of person, from every walk of life. (Here’s a bit more about me, if you’re interested.)

At Precision Nutrition, we have a world-class coaching team made up of doctors, exercise specialists, naturopaths, nutritionists and counselors.

We’ve coached and mentored people in nearly 100 countries through our research programs, professional education courses, and personal coaching groups.

Fast Company magazine recently picked Precision Nutrition as one of the </br> Most Innovative Companies in Fitness.Fast Company magazine recently picked Precision Nutrition as one of the Most Innovative Companies in fitness.

Who comes to Precision Nutrition for help?

Thousands of people from all over the world. Companies like Nike and Apple. Professional sports teams like the San Antonio Spurs and dozens of Olympic athletes and their coaches.

Lots of people consider us the world’s leading experts in nutrition coaching. That’s a big responsibility, and we don’t take it lightly.

Precision Nutrition has been featured in dozens of media outlets… …and has consulted with some of the world’s most innovative companies and teams. Q: What will I learn in the Precision Nutrition Coaching program? A:

If you’re wondering what we have in store for you, you can download the men’s and women’s curriculum outlines here:

Q: Do you give me a meal plan? A:

No, we don’t give out meal plans.

Meal plans and diets aren’t really that useful or sustainable. People often feel like they’re either “on” them or “off” them. They feel like they’ve failed and are beyond hope if they’re not eating perfectly at every meal.

Our approach is completely different: We help you build a set of sustainable habits that will serve you for the rest of your life.

This means you get to choose — with the help of your coach — which foods are best for you, when to eat those foods, and how much to eat of them.

Q: Can I see a demo of how the program works? A:

Sure can. This first demo details exactly what you can expect from Precision Nutrition Coaching for Men.

Learn exactly how Precision Nutrition Coaching for Men works.

And this one details what you can expect from Precision Nutrition Coaching for Women.

Learn exactly how Precision Nutrition Coaching for Women works.


Want to learn even more? Join the presale list today.


Q: Why are you offering this type of coaching? A:

Mentors and coaches have made all the difference in my life. And that’s why I developed the Precision Nutrition Coaching program.

At Precision Nutrition, most of us feel extremely fortunate to have access to mentors and coaches. People who are a little further along the path than we are. People who can help steer us in the direction we need to go.

That’s why we’ve made it our mission to pay it forward. We’re here to help you make meaningful change in your life.
Q: Why coaching? Can't I just pick up a diet book? Or read some online articles for free? A:

If you take an honest look at your life — and at the lives of the people you most respect and admire — you’ll notice something interesting.

As human beings, we’re rarely ever transformed by reading more books or articles. Or from watching a documentary. Or from taking a class.

Instead, most transformative change happens through a real relationship with another human being — usually a coach or a mentor.

Sure, you can try another diet book or read a few more articles, especially if you love thinking about exercise and nutrition. If you get great results with those tools, we applaud you.

But if you’re having trouble putting what you know into action, Precision Nutrition Coaching might be for you.



Want to learn even more? Join the presale list today.


Q: Do you really hate books and blogs? A:

I actually get this question a lot. And the answer is no: I don’t hate book or blogs. In fact, I love books. I’ve even written a couple.

But diet and fitness books rarely help us make dramatic, consistent changes in our lives.

Books typically present too much new information at once. They get you all fired up about a “new” way of doing things… which lasts for a few days. Then you’re back to where you were before.

Of course, while most of us think we need to learn everything at once, research shows the exact opposite: When we want to improve ourselves, the only way to do it is to change one thing at a time.

That’s why coaching (being led and guided by someone a little further along the path than you) and social support (being surrounded and encouraged by like-minded people) are so important.

The formula is simple: We deliver coaching, social support, and a process that encourages real change.

And that’s not something you can find in a book.
Q: I'm a beginner with a lot of weight to lose. Will this work for me? A:

Yes. We’ve worked with lots of people who are new to exercise and healthy eating.

Remember, we were all beginners at some point. And at Precision Nutrition, we do our best to make sure all beginners work at a pace that’s comfortable for them.

To see for yourself how diverse our clients are, click here to see the men and here for the women that we’ve worked with.

You’ll notice that our clients come in all shapes and sizes, are all ages, and come from all different backgrounds.



Want to learn even more? Join the presale list today.


Q: I'm NOT a beginner. Will Precision Nutrition work for me? A:

Lots of our clients have 5+ years of experience with consistent training and healthy eating. And they still get great results with us. That’s because the interactions they have with their Precision Nutrition coach are tailored to their needs and goals — it’s not a “one size fits all” program.

Oftentimes, people with a lot of experience enjoy handing the reins over to us for a while. We take care of the nutrition and exercise programming so they can focus on improving other parts of their lives.

We’ve even helped hundreds of personal trainers get back in shape. Like Toni. Or Ron.
Q: What if I don't have much weight to lose but just want to eat better? A:

It’s great that you don’t have a lot of weight to lose. It means you’re starting out with a big advantage.

Of course, lifelong fitness and health is more than losing weight. With Precision Nutrition Coaching you’ll learn how to maintain a healthy (and lean) body for life.

You’ll discover how it feels to be more physically capable, more confident, and stronger — inside, and out.

Plus you’ll develop a new, healthier relationship to food and eating. And that’s something fewer than 5 percent of people know how to do.



Want to learn even more? Join the presale list today.


Q: I'm interested in building muscle. Is this for me? A:

Yes. We have custom exercise programming and nutrition habits specifically for people who want to gain muscle. Plus your coach will work with you to help you achieve specific body composition goals.

Q: I'm thinking of joining with a friend or partner. Can we do the program together? A:

Of course. We encourage friends, partners, and family members to join together. That immediate social support makes a real difference for many of our clients.

Click here to meet a few couples who had great success with Precision Nutrition Coaching.

We’ve also had fathers and sons, mothers and daughters, sisters and brothers, coworkers, and best friends join together.
Q: Is this just for young people? A:

Absolutely not. We coach men and women of all ages. We’ve had many winners and finalists who are in their 50s, 60s, and 70s.

To see for yourself how diverse our clients are, click here to see the men and here for the women that we’ve worked with.
Q: I work in the fitness industry. Should I do this or the Precision Nutrition Certification instead? A:

The answer depends on a few things.

Want to become a better fitness professional? Then consider doing the Precision Nutrition Certification first. Then, once you’ve graduated from that program, you can consider joining us here.

By first learning the theory (i.e. Certification), and then seeing that theory in action (i.e. Coaching), you’ll get a much richer experience and really see how we tie the two together.

Want to get in better shape yourself? Then consider doing coaching first. You can get started on the Precision Nutrition Certification after you go through the coaching program yourself. This way you’ll get the main benefit you’re after (fitness) while also learning about our applied system. You can go back and learn the theory later.

Check out Toni and Ron’s stories for more information about how Precision Nutrition Coaching can help fitness professionals.

Q: What's with the $250,000 in prize money? A:

From what I can tell, most people just get lectured all the time about how they look or about how they’ll be stricken by all kinds of terrible diseases and die if they don’t start to eat better.

That kind of hysterical negativity doesn’t motivate most people, regardless of the goal; it just comes off as condescending, annoying and overwhelming.

In our experience, big, inspiring goals are much easier to achieve when something big is at stake.

So that’s why we put up real cash prizes for our clients and give away $250,000—a quarter of a million dollars—every year.

Every single client who participates in Precision Nutrition Coaching—regardless of where they live or what their goals are—is eligible for one of our big prizes.

Precision Nutrition Women's Coaching - JillJill lost 55 pounds in PN Coaching; we surprised her with $25,000. Precision Nutrition Men's Coaching - AndrewAndrew lost 51 pounds in PN Coaching; we surprised him with $25,000.


Want to learn even more? Join the presale list today.


Q: What if I don't win any money? A:

Precision Nutrition Coaching is designed to make the process of getting in better shape easier and more effective than ever before. So there are only three things you need to know right off the bat:

1. If it doesn’t work, it’s free.

Make a commitment and stick with us for a year. If you don’t get the results you’re looking for after those 12 months, we’ll give your money back. All of it. Every penny. You get to decide if it was worth it. Why do we do this? Because we stand behind our work. And we’re very confident you’ll end up looking and feeling better than ever before.

2. If you work hard and do a good job, you get in the best shape of your life.

Follow our advice, and you will get the body you’re after, plain and simple. That’s what people are looking for: something that truly works. And that’s what we deliver. You walk out in the best shape of your life.

3. And if you do a great job, you get in the best shape of your life AND you can win serious money.

Bonus: If you really kick butt in this, you might even win a bunch of cash at the end too. Which, for example, you could arrange in a big pile in your backyard and swim in it with your newly-fit body. Or you could take a stack of bills from your winnings, and flip through them ever so slowly, letting the sound of Benjamin Franklin lull you to sleep at night.

In the end, even if you don’t end up with prize money, you will end up healthier and fitter than ever before.

And that’s worth the weight you’ll lose in gold.

Q: I read that you require progress photos. Do I have to submit those? A:

Well, technically, we don’t require progress photos. They’re completely optional.

The reason we request progress photos is to visually document the changes you’re making while coaching with us.

It’s also important for your coach to see what’s happening so they can help give you better advice when required.

At the end of your coaching experience, if you’re really proud of your transformation and want to be featured as a finalist, we’ll ask for your permission to do so.

But, before that, the pictures will be kept totally private at all times.

Remember, we’re here to help people change their bodies and their lives. Not to embarrass anyone or make them feel ashamed. So you can opt out of the photo process if you want to.

Nonetheless, we really do encourage you to stretch yourself, get out of your comfort zone, and give this method a try.

Just like a few of our most recent clients:


Want to learn even more? Join the presale list today.


Q: How much does it cost? A:

The exclusive presale price: Choose from a one-time payment of $997 USD, or $97 USD per month for 12 months.

This is the lowest price we’ve ever offered!

Note: This discount is only for people on the presale list; the general public pays either $1799 USD up front, or $179 USD per month for 12 months.

We offer this discount to people who sign up for the presale list for one reason: the people who are most eager and willing to take action are usually our best clients. That’s why we reward them with a discount and a chance to register a full 24 hours before everyone else.

Not on the presale list yet? Add your name here.

Q: Will I have to spend a lot of money on food and supplements? A:

When it comes to food, most clients actually end up saving money on their grocery bills.

This is because they make more informed, careful decisions, eat out less, and spend fewer dollars on processed novelty foods, replacing them with whole, delicious natural foods.

As for supplements, we may recommend a few health-oriented products, based on your unique needs and goals. However, these are completely optional.

Q: Will I need to join a gym? A:

Nope, you don’t have to join a gym to be successful with Precision Nutrition Coaching.

All the exercise programs can be performed at a gym or at home.



Want to learn even more? Join the presale list today.


Q: I live in X country. Can I still participate? A:

Of course. We work with clients in over 100 countries. No matter where you live, we can help.

Here’s just a sample of some of the countries where our clients live:

  • USA
  • Canada
  • United Kingdom
  • Australia
  • India
  • France
  • Denmark
  • Sweden
  • Germany
  • South Africa
  • Finland
  • Norway
  • Japan
  • Mexico
  • Brazil
  • China

Check out one of our women’s winners from the UK:

Watch as we surprise UK prize winner, Sue.

And one of our men’s winners from Italy:

Watch as we surprise European prize winner, Peter.


Want to learn even more? Join the presale list today.


Q: I like to... (Crossfit, run, bike, swim, ski, do group exercise classes, walk my dog, etc). Can I still do the stuff I love while getting coaching? A:

Of course. Keep doing what you love.

That’s the whole point of Precision Nutrition Coaching—to learn how to eat and exercise in a way that works for you.

Health and fitness should be fun, freeing and sustainable. It’s about helping you live a fuller life. So yes, if anything, the program will help you do more of the things you love.

Once you get started, your coach will work with you to structure things in a way that works for your lifestyle.

Q: I already have a personal trainer. Can I keep that up while getting coaching with Precision Nutrition? A:

Yes, if you want to continue with both, that’ll work.

In fact, I think with Precision Nutrition Coaching AND your in-person coach, you’ll be unstoppable.

Once you sign up, just let your coach know that you’re working with a local trainer and we’ll make sure to integrate the two.

Q: I have a few injuries. Can I still join? A:


We all go through injuries, so I understand where you’re coming from. In fact, here’s my own personal story with injury.

With Precision Nutrition Coaching, we can tailor certain exercises to help fit your needs.

Once you’ve signed up, you’ll simply work with your coach to find some easy and effective alternatives.

Q: I follow a special diet (plant-based, vegan, Paleo, intermittent fasting). Will you still work with me? A:

Yep, we’d love to work with you. The nutrition habits your coach will guide you through are easily customizable.

All you have to do is let your coach know what your dietary preferences/restrictions are and they’ll help you out.

Q: When does the Precision Nutrition Coaching program begin? A:

We open registration on . And there won’t be another one until January 2018.

To get an early bird chance at registration, we strongly recommend that you sign up for the presale list.

Q: How long does the program run for? A:

Precision Nutrition Coaching lasts for 12 months. Based on our continued research, we’ve found a full year to be the most effective time period for building the habits necessary for lifelong health and fitness.

Our coaching team is committed to helping you make a life-changing transformation. That’s why we have everyone commit to the program for 12 months.
Q: Do you really sell out every time you open? A:


Since we only open our coaching program twice per year—and since we can only accept less than 1 percent of people who express interest in working with us—we tend to sell out in a matter of hours.

A couple years ago we weren’t totally prepared for how quickly it would happen. Back then, Precision Nutrition Coaching was called “Lean Eating”. And we literally had our website crash due to the overwhelming amount of people trying to get in at once.

Precision NutritionThis is a note from a couple years ago. We sold out in 30 minutes and had our website crash from the traffic.

Nowadays we continue to have a lot of people visit our website… and we continue to accept a limited amount of clients.

The only difference is that we now prepare our computer servers to deal with the sudden rush of people trying to get a spot. (We learned that the hard way.)

Q: How do I increase my chances of getting a spot? A:

To get an early bird chance at registration, we strongly recommend that you sign up for the presale list.

We’ll send you a special link 24 hours before the general public, increasing your chances of getting a spot.
Q: What are other people saying about Precision Nutrition Coaching? A:

The feedback on the coaching has been overwhelmingly positive.

Here are a couple stories to check out.

First, here’s Lisa’s story, which is definitely worth watching:

Watch as we surprise grand prize winner, Lisa.

Spencer’s is pretty cool too:

Watch as we surprise grand prize winner, Spencer.


Want to learn even more? Join the presale list today.


Q: What's the special discount I've heard about? A:

We like to reward people who are eager to get started. That’s why we offer a special discount for people who sign up for the presale list.

The regular price for the Precision Nutrition Coaching Program is $1799 USD up front (or $179 USD per month for 12 months).

However, if you sign up for the presale list, you can join for $997 USD up front. Or $97 USD per month for 12 months.

This is the lowest price we’ve ever offered!
Q: How can I learn more about the Precision Nutrition Coaching Program? A:

To learn more, add your name to the presale list.

Once you’re on the list, we’ll follow-up with more information, including how to connect with our team if you have further questions.
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 .

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 Precision Nutrition Coaching: Frequently Asked Questions appeared first on Precision Nutrition.

Categories: Feeds

Training the Atlas Stones - Tue, 12/12/2017 - 15:47
It is the signature strongman event and can make you a champion or break you in half. Unfortunately, it's often the most poorly trained event — but it doesn't have to be.
Categories: Feeds

The JuggLife | Dr. James Hoffmann: Recovery Adaptive Strategies - Tue, 12/12/2017 - 12:08

Dr. James Hoffmann of Renaissance Periodization joins us to discuss the process of recovering from and adapting to training and how to best optimize these processes.

The post The JuggLife | Dr. James Hoffmann: Recovery Adaptive Strategies appeared first on Juggernaut.

Categories: Feeds

How to Create Customized Health Behavior Change Interventions - Tue, 12/12/2017 - 11:37

The following (very comprehensive) article is written by Justin Kompf.

In this article you will learn the process and scientific rationale behind a tailor-made behavior change intervention assessment. To go along with this article is an open access step-by-step manual that you can download HERE.

Science is an activity; a process of systematic study through observation of phenomena and experimentation of ideas. A good scientific idea is generally based off of observations and then incorporated into an existing theoretical framework to some extend linked. A good idea also needs to be testable. But ideas never come fully formed. They come from observation or a vague sense of unrest about why certain observations are as they are.

Science, then is the process that helps a person to refine their ideas.Once the scientist sees the problem, identified the variables, and finds a framework for study a hypothesis can be made.

Good personal trainers and coaches engage in the same systematic thought process when helping clients reach their goals. They gain information from their client, test interventions, gather more data and re-test.

Coaching then is an art and a science. The problem that I study is the gap between human behavior that is optimal for achieving a goal and what we actually do. For the most part, people have sufficient knowledge to make healthy decisions. In fact, a lot of times they have a good plan in place. But they don’t act on their plan or knowledge or they don’t act sufficiently or consistently enough to see results.

So, why don’t they?

Different People Are Different

Some basic scientist might scoff at behavioral science. They can look in a microscope, and with pretty good accuracy, predict what will happen when a chemical agent or catalyst is introduced. They might say that you can’t predict how a person will behave. But they would be wrong.

Human behavior is very challenging to predict, but not impossible and it’s a lot easier to do in aggregate. Meaning, for one person it would be hard to predict what they will do but if we know all the variables that contribute to behavior we can predict what most people would do.

The problem is, is that there are so many internal variables (motivation, attitude, confidence) and external variables (physical environment, social environment) that change on a consistent basis. Because everything is consistently changing it is challenging to make a prediction unless we are aware of all these variables. All personal trainers can agree that just because one style of coaching works for one person doesn’t mean it will work for everyone because different people are different.

Let’s do a simple example:

Scenario 1: Client Joe doesn’t have strong motivation to eat vegetables and he doesn’t have favorable attitudes towards vegetables. He is in his in apartment with his roommate, where naturally, they have no vegetables. Client Joe’s roommate also hates vegetables.

Is Client Joe going to eat vegetables? Pretty easy to predict behavior. But let’s keep the person and change the environment.

Scenario 2: Client Joe doesn’t have strong motivation to eat vegetables he doesn’t have favorable attitudes towards vegetables. Joe has a girlfriend who he loves very much, she eats very healthy. He goes to her parent’s house to meet them for the first time. They serve salad at first and everyone at the table is eating salad.

Is Joe going to eat vegetables? More than likely yes.

One more example, let’s keep all the variables similar except we’ll change the behavior in question to exercise.

New Scenario: Joe doesn’t have strong motivation to exercise or really move at all. He also doesn’t really have confidence in his ability to do any form of exercise. But his girlfriend loves Brazilian Jiu Jitsu. In fact, it turns out the whole family loves BJJ. Joe visits the family for the first time and they ask him to go to the gym to do some rolling.

What is Joe going to do? Unlike eating a salad, this is an activity that requires skill and thus confidence in ability is going to come into play. With everything we know about the scenario we can say with high probability that Joe is not going to be doing any BJJ or at best will give a mediocre attempt.

Variables to Know to Create a Customized Behavior Change Program

Psychological researchers love to confuse us. There are a multitude of theories that attempt to explain human behavior. Without having to know too much about these theories here is a list:

  • Behavioral theories: Social Cognitive Theory, Theory of Planned Behavior
  • Behavioral change theories: Transtheoretical Model
  • Motivational Theories: Self-Determination Theory
  • Coaching change styles: Motivational Interviewing, Acceptance and Commitment Coaching, Cognitive-Behavioral Coaching

There are also multiple levels of behavioral influence. In Client Joe’s case I was describing interpersonal factors, which along with individual factors is what this article will focus on, but there are more including:

  • Individual factors: knowledge, attitudes, beliefs, personality, values, confidence, motivation
  • Interpersonal factors: social identity, social support.
  • Institutional factors: laws, regulations
  • Community factors: social networks norms
  • Public policy level: laws

It is easy to see that with so many different variables, human behavior is challenging to predict and to change. But it’s not the case that we cannot do it, it’s the case that there are many variables to evaluate and there is also so much that changes on a consistent basis.

It’s not a simple math equation or something you can observe under a microscope.

Below is a hypothetical motivation chart. Let’s use the framework from Self-Determination Theory. According to this theory people are motivated when they feel competent (they have the ability to do the behavior), experience autonomy (choices aren’t forced upon them) and when they feel related (people care about them and support the behavior they are doing).

Let the smallest circle represent competence, the second represent autonomy, and the third representing relatedness.

Just as a quick note, I will be presenting a framework for change later where the scores are different (i.e. not on a 1-12 scale). I am simply using this 1-12 score to express an idea.

A person who scores high on all of these measures might be considered an ideal client. They are confident they can change, they want to make the change, and people support their change. They are sufficiently motivated.

But in reality, a client might look more like this:

The client feels moderately competent about their ability to do the behavior. They want to do the behavior. BUT they don’t feel like they would be supported for this behavior.

How you cater to that person? Is your intervention going to be completely different than the client who scores high on all of these measures?

More on Motivation

Competence, autonomy, and relatedness are all things that a coach can immediately help a client control. They can give them mastery experience with exercise to increase competence, they can give them choices on what behaviors or exercises they want to do and the coach can show that they care about the client.

What the coach can’t so readily do is change motivational orientation. Individuals are motivated for behavior for certain reasons. A person may want to exercise because they feel guilty about not doing it, they might be doing it for money, or they might be doing it because they love doing it.

There are different forms of motivation, ranging from extrinsic to intrinsic. People who have controlled goals have external or introjected forms of motivation. On the other hand, people with autonomous goals have identified, integrated, or intrinsic regulation.

People who have autonomous goals (i.e. do a behavior because it is important, reflects their values, or is enjoyable) are more likely to expend effort towards their goals compared with extrinsically motivated people.

So, if you have a client that has a weak motivational foundation it doesn’t make much sense for them to actually make a plan to do anything. Odds are they might start but will fail to be successful in the long run. More on this later.

Coaching Style

Different people are going to have different backgrounds and different barriers to optimizing their own health.

Take a look at these three barriers to weight loss in the image above. The Y axis represents the number of people who responded to a barrier as either impossible, highly unlikely, unlikely, neutral, likely, highly likely or certain. A large percent of people said stress would increase their odds of failing to lose weight (likely or higher). But emotional issues didn’t share such a perfect relationship. Some people said it would be certain while others didn’t perceive this as a problem. Falling into shopping temptations demonstrated great variability as well.

I hope by now I have demonstrated the need for customized interventions. But what does not need to change is your style of coaching. All trainers should be authentic and coach with unconditional positive regard. This is a concept I was first introduced to a couple of years ago and have stressed it ever since.

To coach with unconditional positive regard is to withhold judgment for the behaviors of a client. It is to work under the assumption that the client is always trying their best despite outside behaviors.

If a 30-year old woman comes to you who wants to lose 30 pounds you have to realize that this person has 30 years of experiences and memories that are impacting their behavior.

Whatever they are doing or are failing to do does not reflect the person they are at their core. To believe this would be to fall into what is called the fundamental attribution error, or the belief that a person’s outside behavior is due to internal characteristics (i.e. laziness or lack of discipline) rather than outside circumstances.

Recall that relatedness is a key component to motivation. A client feels relatedness when they are cared for and supported.

Theory Based Assessment Protocol

For the assessment portion, the framework that I present for use by personal trainers closely replicates Self-Determination Theory and the Theory of Planned Behavior.

This protocol begins with unconditional positive regard representing the overall coaching atmosphere. A coach can have all the correct assessment protocols and plans but if the client doesn’t believe they care it could all be for nothing.

Barrier Assessment

Each of the cognitive variables I am going to introduce is going to be very specific to different goal related behaviors.

A person might have a weight loss goal and lack the confidence that they can lift weights but may feel very confident that they can go for a walk.

Because of this it would be useful to examine specific weight loss barriers. A coach could put together a survey that looks like this*:

Once specific problematic behaviors have been identified the assessment can begin.


We are going to look at three cognitive variables that can give a rough estimate of how motivated a client is to perform a specific behavior. These variables are

  • Confidence: measured on a scale of 1-10
  • Support for behavior: measured on a scale of 0-10
  • Autonomy: measured on a scale of 0-5


Confidence is going to be pretty straight forward. Take a specific behavior and ask a client on a scale of 0-10 how confident they are that they can do the behavior, 1 representing very low confident and 10 representing very high confident.


Support for behavior, which captures relatedness is a little more complex. Even though the scale is from 1 to 10 the values for the score will be recoded.

Here is why, while subjective norms/relatedness components of motivation are important, they might only be important up to a certain value and they might not be as important as other values (1).

Explained another way, if a person has a peer group that actively sabotages their health efforts then their effect will reduce a person’s motivation. Because of this, scores of 0-3 will be coded as a score of .5.

The magnitude of the impact of turning saboteurs into non-saboteurs is going to be greater than changing non-saboteurs into active supporters (1). Because of this, the algorithm for support scores are as follows:

  • 0-3= saboteurs = .5 points
  • 4-6 = neutral/non-saboteurs= 1.25 points
  • 7-10 = active supporters = 1.5 points


We score Autonomy on a scale of 0-5 with 0 representing no desire to try the behavior and 5 representing a high desire to try this behavior.

This is the only scale that has a true 0 value because if a client has no desire to try to make a behavior change the coach shouldn’t make them. There are plenty of other behaviors they can perform.

What to do With the Data

In the interest of full disclosure, my proposition only has logical validity. This means it has yet to undergo scientific validation. No one has examined the reliability (is it repeatable) or validity (does it measure what it says it measures). But here is what I propose; we take the multiplicative score of all the variables to categorize motivation for behavior as either low, medium, or high.

(confidence)*(relatedness)*(autonomy) = motivation score

Thus, we can get data for a variety of behaviors.

We can score as low as 0 because of the autonomy score and as high as 75.

  • 0-25 = low motivation
  • 26-50 = moderate motivation
  • 51 to 75 = high motivation

Let’s say a client said a barrier was lack of exercise. You brought up resistance training or aerobic training two times per week for 30 minutes.

For aerobic training, they scored a 7 on confidence, a 6 on relatedness, and a 1 on autonomy. For resistance training they scored a 6 on confidence, a 3 on relatedness, and a 4 on autonomy

The aerobic training motivation score is 10.5. The resistance training score is 12.

Neither score is perfect, but the client is more motivated towards performing resistance training*.

What if The Client Isn’t Motivated?

I’m a pretty firm believe in a libertarian coaching style. Don’t make the client do things they don’t want to do. That being said, what if a client isn’t motivated for anything?

What we can do is look at the individual scores on confidence, relatedness, and autonomy. Confidence is one of most easily modifiable aspects of motivation and there are two things a coach can do.

The first is to present a less challenging option. For example, if a client scored a 4 on resistance training two times per week for 30 minutes they would logically score higher for one time per week for 30 minutes, and even higher for 1 time per week for 15 minutes.

The other thing the coach can do is provide ‘mastery experience’. Confidence increases with experience so if you can put the client in a position to be successful confidence will increase. Based on the measurements the coach can ask some open-ended questions to gain insight into the client’s motivation.

Let’s use the resistance training example again.

You notice that the client was neutral in their desire for performing resistance training. You say

“I noticed that you scored a 2 on the resistance training autonomy questionnaire despite being confident that you can do it. Can you tell me a little more about that?”

The client might express that after work he wants to get home to his family. So, while he is confident his time with his family is more valuable.

As a coach you might say something like this:

“Thanks for sharing all of this information with me, and it’s completely understandable that you want to spend time with your family. But did you know that you don’t have to be in the gym to do resistance training or resistance exercise? You can actually do some fun routines and even incorporate your kids with some body weight exercises. I remember you telling me you had some dumbbells at home too. Would you be open to me showing you some exercises you can do at home?”

In this case, by widening the options and understanding what drives the client the trainer can help the client come up with options that they are more motivated to participate in.

Motivation for the Goal: Finding the Why

We just measured motivation for certain behaviors, but what about a client’s motivation for the overall goal?

Individuals can be motivated to lose weight for various reasons, some motivational foundations are stronger than others.

If a person is externally regulated they may want to lose weight to gain a prize or recognition. They may have introjected regulation and believe that they need to lose weight because they feel bad about themselves.

Or they might be motivated to lose weight because they value the outcome.

You can go to for a variety of different measurement tools for exercise and healthy behaviors. Below is a motivation chart for 4 different people. You can see that their motivational foundations are different.

If a client has a poor motivational base, a planning phase might be challenging. A useful coaching exercise is a values exploration conversation. Ask the client about what their life values are. Ask them about what their life goals are. How can losing weight and getting in better shape help with their life goals?

This will necessitate a longer conversation. You can check out this value based video I send to clients if they need to change their motivational orientation.

Planning and Volition Phases

There are two phases to behavior, a motivational phase involving all the cognitive processes that happen in the brain and a volitional phase. The volitional phase is the planning phase where motivation is translated into action.

For behaviors that involve effort and some level of behavioral control motivation is going to be important. It wouldn’t make sense to go into a planning phase for people who don’t have motivation for a behavior. If you did the conversation would sound like this:

Client Joe: “I don’t really want to do cardio”

You: “Great, let’s plan out when you’ll do cardio”

See, nonsensical. But once you identify a behavior a client is motivated to do you can begin the planning phase.

Implementation Intentions

When planning to begin a motivated behavior there are action plans and there are coping plans. Action plans describe what I call GO behaviors. They are plans to do behaviors you want to do.

Coping plans describe how to overcome what I call STOP behaviors. They entail identifying barriers (which we have already done) and making plans to work around them.

Both plans specify the when, where and how behaviors occur.

If a client was motivated to begin resistance training they would make an action plan that says something like this:

“When I am done with work, I will stop at the gym on the way home and lift weights for 30 minutes”

If a client was motivated to avoid late night snacking they would make a coping plan that says something like this:

“When it is late at night and I want to eat chips, I will have a seltzer water instead”

Alternatively, a client could even make a plan where they avoid buying chips in the grocery store. Their plan might sound like this:

“When I am going grocery shopping I will not go down the snack isle that has chips”

How Does it Work and How can I Make it Work Better?

Implementation intentions work by identifying a specific stimulus to enact goal relevant behaviors. Here is an example:

“When my coffee is brewing in the morning (stimulus) I will have a piece of fruit (behavior)”

Implementation intentions make behaviors more automatic. But they work only when the intention is fresh in memory.

Again, in full disclosure I am still working on the best ways to implement this but research does show that when people receive text message reminders they are more likely to act on their intentions (2).

What a coach can do is set up a shared document for clients to track their implementation intentions (see below).

As a note, some of these implementation intentions are much better than others.

The examples on 9/15 and 9/16 are very strong examples whereas 9/18 could have been stronger by identifying an alternative behavior.

I still have questions on the best way to implement this planning strategy.

Here are some questions a coach could test out to see what leads to the best results:

  • Choose only one GO behavior and one STOP to do consistently and at a consistent time. This might translate to habit more rapidly.
  • Sometimes clients don’t fill out the specific day. At noon send them their goal or a reason why they want to reach their goal if they don’t write down an implementation intention.
  • Try variable text messaging schedules: maybe the client gets text message reminders every other week so they don’t rely on the text messages to do the behavior.

A coach can use the website to set up automatic text message reminders to make this process easy and time efficient.

My current programming goes as such:

  • Measure motivation for behaviors and goals. If this is sufficient or when this is sufficient move to a planning phase.
  • I let the client pick behaviors they would like to do, we polish the behaviors into implementation intentions, picking specific times and places to do behaviors. Then we make a schedule like the one below:

Environmental Modifications

Restructuring the physical environment can also help with STOP and GO behaviors. Implementation intentions can even be made to ensure an environment that is more conducive to reaching goals.

For example, if a client’s GO behavior was to eat more fruit an implementation intention with environmental restructuring would look like this:

“When I get home tonight I will fill my fruit bowl with 5 apples and put the bowl near my keys so I grab a piece of fruit before I leave the house in the morning”.

Similarly, a person may put gym clothes in their car at night so they serve as a reminder to exercise. The text message reminder might come in at 7:30 at night and say

“It’s time to put my gym shorts and sneakers in the car!”

For stop behaviors the client could restructure their home.

An Overview

There are a multitude of behaviors that can contribute to healthier living just as there are a multitude of behaviors that contribute to less than optimal health.

The coach should assess motivation for change by examining autonomy, confidence, and relatedness for each specific behavior.

Once a coach finds a behavior that a client is highly motivated for they may move into the planning phase of goal attainment.

This planning phase may utilize implementation intentions along with automatic text message reminders to help keep the client’s intentions fresh in their memory.

Finally, be sure to download the open-access manual for step by step instructions HERE.

Notes and References:

*Surveys can easily be made on google drive and shared with clients.

*I wanted to make an overall note on motivation without complicating things in the text. There are different forms of motivation including Intrinsic (Exercise because it is fun and interesting), Identified (Because working out is important and beneficial for my health and lifestyle, Introjected (would feel bad about myself if I didn’t do it), and External (afraid of falling too far out of shape). Scales can be found at Intrinsic and identified regulation are going to be stronger forms of motivation.

1. Rhodes RE, Courneya KS. (2005). Threshold assessment of attitude, subjective norm, and perceived behavioral control for predicting exercise intention and behavior. Psychology of Sport and Exercise. 6, 349-361.

2. Prestwich, A., Perugini, M., Hurling, R. (2010). Can implementation intentions and text messages promote brisk walking? A randomized trial. Health Psychology. 29(1): 40-49.


About the Author:

Justin Kompf was the former head strength and conditioning coach at SUNY Cortland. At Cortland he also instructed courses in kinesiology from 2012 to 2017. He is currently a PhD Student at the University of Massachusetts at Boston where he is studying health and exercise sciences. You can follow Justin on facebook HERE.


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Educate Your Clients for Better Buy-In - Tue, 12/12/2017 - 09:37
It's easy to tell your clients why you're doing what you're doing, but it's much harder to prove to them they'll be rewarded for their efforts. Here are six steps to helping them believe in your methods and the work they're putting in.
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Top 3 Lessons I’ve Learned From My Clients - Tue, 12/12/2017 - 06:42

Man, I’ve got a treat for everyone today. Charles Staley, mentor, strength and conditioning connoisseur, and titan in this industry, reached out recently and asked if he could write a little sumthin, sumthin for the site.

Is water wet?

Is grass green?

Is Aragorn, also known as Strider, and son of Arathorn II, the High King of Gondor and Arnor?

Um, yeah.

Enjoy my friends. This is good.

Copyright: venezolana74 / 123RF Stock Photo

3 Lessons I’ve Learned From My Clients

It’s probably just natural to assume that in a teacher/student relationship, the transfer of knowledge only travels in a single direction. Over the years however, I’ve found that this assumption is far from the truth. In fact, there’s even a well-known saying that you may have heard:

“When one teaches, two learn.”

In fact, if I’m being honest, the primary reason I became a coach in the first place was to learn more about the subjects I intended to coach. I’ve often remarked that you might be confident in your knowledge of a topic, but only when you attempt to teach this topic successfully do you discover the gaps in your understanding.

In fact, Cal Newport, the best selling author of the highly acclaimed book Deep Work, passionately advocates a studying technique that he claims will dramatically reduce the time it takes to learn a subject — it’s called Active Recall.


This method is disarmingly simple, yet it requires a very high level of discipline.

Very simply, you first read the materials you’re attempting to learn, and then (this is where the rubber hits the road) you stand up in front of an imaginary classroom and teach what you just learned (or more often than not, what you thought you just learned).

Very quickly, you’ll be painfully aware of the gaps in your understanding. So, back to the books, then deliver another lecture to your imaginary students, rinse and repeat until you’ve got it down cold.

In a very real sense, the methods and philosophy I currently impart to my clients is almost entirely built upon the backs of my previous clients: these are the people who, through their successes and failures, not to mention their often challenging questions, are largely responsible for what I know today.

So with those thoughts as an introductory backdrop, here the top 3 lessons I’ve learned from my clients over the years:

Lesson # One: The Clients Who Communicate With Me The Most, End Up Doing The Best

It’s very common for my clients to apologize when they think they’re asking too many questions, but what they probably don’t appreciate is that I’m actually relieved when clients ask lots of questions, because that demonstrates that they are highly invested in what they’re learning.

Translation: long-term, happy client.

Translation #2: Happy coach.

By contrast, the worst thing I can hear from a new client is along the lines of “Please just tell me what to do.” Words to this effect send a strong signal that my client need a high level of external reinforcement, which leads me to…

Lesson # Two: I’m Not Everyone’s Cup Of Tea (And That’s OK With Me)

Now don’t miss my point — there’s nothing “wrong” with just wanting to be told what to do. If I were to hire someone to help me with something I found particularly challenging, I’d probably do the same thing.

Of course, whenever you need significant external support from a teacher or coach, your chances of long-term success are reduced. Thankfully however, there are some very good coaches who are remarkably successful with clients like this — I’m just not one of them.

And that’s OK — a cardinal rule of marketing is to avoid trying to be all things to all people.

Identify and constantly reinforce your specific strengths, and then restrict your marketing efforts to that narrow slice of the population who can benefit most from what those strengths happen to be. My primary market is highly-motivated (although not necessarily advanced) “over-40” men and women (And, for reasons that continue to elude me, for some reason, nearly all of my local clients are women, and nearly all my online clients are men. Seriously, I have no idea why).

It’s very common for new coaches and trainers to feel they don’t know enough to train other people, and while that may be true, I’ve been studying my craft for over 30 years, and in complete honesty, I have never had more questions than I have today.

Sure, I’m very good at a small handful of things, but I’m also completely incompetent in a much, much larger number of subjects and topics. The key to managing your competencies and shortcomings is to 1) know the difference between the two, and 2) stay within your wheelhouse when working with your clients. When issues arise that you’re not qualified to deal with, refer them out to other pros who are.

Both client and colleague will respect you for this.

Lesson # Three: It’s OK To Be Weird

In case you haven’t noticed, the fitness marketplace is a very crowded place. If you’re just like everyone else, well, you kinda get lost in the sauce, don’t you?

Lots of coaches have insecurities about the various idiosyncrasies and/or perceived inadequacies that they may have, but to them I say, embrace and even promote whatever makes you stand out.

In my own case, I don’t know if I’m weird exactly, but compared to most trainers, I probably stand out in a couple of different ways:

  • I’m older than most trainers (58 to be exact). Yes, the average age of the American population is slowly increasing, but fitness coaching is still a young person’s game by and large.


  • I’m not especially well-built. Don’t get me wrong — my physique probably puts me in the top 1% of guys my age. But, compared to some of the guys I respect and look up to, I’m nothing special at all.

  • The previous two points actually work in my favor as it turns out, and here’s why: Although I’m of retirement age and “skinny” (6’2” and currently 190 pounds), I’m actually pretty strong. And (I almost forgot to include this point) I’m not all busted up like a lot of my older lifting buddies. In recent months, I’ve deadlifted 465 for 3 reps, done 8 pull-ups with 25 pounds strapped to my waist, and I’ve benched a pair of 90-pound dumbbells for 10 reps. And, I have no pain at all, ever. Nothing hurts. Now what’s interesting about all this is that, as much as I’d love to be a conspicuously muscular 240 pounds, I’ve found that many of my current male clients hired me specifically because they know they can’t be, or don’t want to be big muscular dudes. But, they DO want to be strong and athletic. And those guys my age who are bigger and stronger than me? I’m not their cup of tea obviously, and that’s perfectly understandable.


  • Finally, although I assure you that I’m not terribly smart, I do seem to attract an intelligent breed of client. This is no doubt due to all the writing I’ve done over the years, or it may also be because I probably resemble a university professor more than a bodybuilder. Or (and I’d like to think this is closest to the truth), through my writing and coaching, it’s clear that I’ve thought a LOT about what I teach. And it’s also abundantly clear that I walk my talk. I’ve been living and breathing this stuff for over 3 decades now, and I’d like to think it comes across to prospective clients.


  • I don’t really give a shit what other coaches do or don’t do. Now just to clarify, there are MANY coaches who I deeply respect and who I seek to learn from whenever I get the chance. What I mean here is that I am confident in my approach and what teach, and it doesn’t sway me one bit that my methods are different than many of my colleagues.  I don’t have clients do direct arm, calf, or ab work when they train with me — most trainers do. I don’t use “functional training,” whatever that is. I don’t use stabilization exercises. I don’t like forced reps, and I don’t text with my buddies or perv on nearby women as I’ve seen many, many trainers do. Again, I’m not everyone’s cup of tea.

Bottom line: You might view some of your unique characteristics as shortcomings, when in truth they may actually be strengths. Be yourself and embrace whatever makes you “weird,” because that’s what will help you stand out to all the folks who actually appreciate your weirdness.

Coaching Is A Privilege That I’m Deeply Grateful For

One sad aspect of my professional community that I sometimes notice is an unsettling tendency for some trainers to view their less-fit clients as somehow inferior, simply because they might be carrying a few extra pounds, or because they don’t know how to lift.

As if fitness is the only thing that matters in life.

News flash: You can (and many people do) live a perfectly long, healthy, and satisfying life without EVER exercising or counting carbs — crazy right? Imagine — some people actually focus their energy on their careers, or their family, or other hobbies. The idea of a perfectly balanced life sounds good in theory, but it’s terribly difficult to pull off in reality.

So to my trainer friends, please remember that your clients have lots of skills and talents (and challenges for that matter) that you probably don’t even know about. And to my client friends, thank you for all you teach us during our time together in the gym. We can’t do what we do without you.

About the Author

Charles Staley is known as an iconoclast and a leading influencer in the fitness arena. His reputation and self-effacing style have lead to appearances on NBC’s The TODAY Show and The CBS Early Show, along with numerous radio and podcast appearances. He has authored more than 1000 articles for leading fitness publications and websites, and has lectured to eager audiences around the World.

 Charles is not only a thinker, but also a doer: At age 58, he competes in the sport of raw powerlifting, and is a 3-time World Champion (220 and 198-pound weight classes). His popular online coaching program (Staley Strategies) allows people to train under his expert guidance, regardless of where they live.

 Find Charles online HERE.

The post Top 3 Lessons I’ve Learned From My Clients appeared first on Tony Gentilcore.

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