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6 Strategies to Advancement

https://www.elitefts.com/education/feed - Sun, 05/12/2019 - 01:15
Consider this me throwing you a lifesaver in the vast sea of information. This will help you figure out how to improve yourself by seeking out the best information possible... and how to best find that information.
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Programming for Weightlifting

http://www.jtsstrength.com/feed/ - Sat, 05/11/2019 - 09:20

Programming for Weightlifting requires striking a balance between developing strength, speed, technical qualities, as well as the psychology needed to compete at the highest levels. Learn how Max Aita strikes the right balance for Team Juggernaut.

Max Aita takes a deep dive into his process of organizing training for the Team Juggernaut Weightlifters. This installment focuses on planning the athletes training over the long term and establishing a phasic structure for sustained success.

Max Aita continues his discussion of the process of organizing training for the Team Juggernaut Weightlifters. This is Part 2 in the series and focuses on how exercises are selected and sequenced based on a lifter’s needs.

Max Aita concludes his discussion of the process of organizing training for the Team Juggernaut Weightlifters. This is Part 3 in the series and discusses how intensity and volume are assigned and managed for different lifters.

The post Programming for Weightlifting appeared first on Juggernaut Training Systems.

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LISTEN: Table Talk Podcast Clip — How the Hypertrophy Coach Met Dave Bautista

https://www.elitefts.com/education/feed - Sat, 05/11/2019 - 01:10
"That's kind of fucked up." Learn how Joe Bennett met Dave Bautista, a retired WWE wrestler, former mixed martial artist and bodybuilder, and Guardian of the Galaxy — and Joe's one full-time client.
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Introducing New Team elitefts Coach and Columnist Tony Montgomery

https://www.elitefts.com/education/feed - Sat, 05/11/2019 - 01:06
elitefts has "given me my life that I have now." As a coach and columnist, Tony Montgomery will continue to live, learn, and pass on the passion that got him doing what he does now to others. Welcome to the team, Tony.
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Introduce Blood Flow Restriction to Your Leg Workout of the Day

https://www.elitefts.com/education/feed - Fri, 05/10/2019 - 10:14
This leg workout of the day was brief, but let me tell you something: it kicked my ass. You don't have to be new to Blood Flow Restriction Training for it to do that, let me tell you!
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Stuff to Read While You’re Pretending to Work: 5/10/19

http://www.tonygentilcore.com/feed/ - Fri, 05/10/2019 - 08:04

Copyright: wamsler / 123RF Stock Photo

BUT FIRST…CHECK THIS STUFF OUT 1. (Even More) Complete Shoulder & Hip Blueprint – 2019 Locations & Dates

Edmonton, Alberta, Canada: May 25-26th at SVPT Fitness.

Sydney, Australia: July 13-14th at Clean Shred.

Melbourne, Australia: July 19-21st and Melbourne Strength & Conditioning. (<—  Includes bonus “Psych Skills for Fitness Pros” pre-workshop with Dr. Lisa Lewis).

This workshop will piggyback on the material Dean Somerset and I covered in the original Complete Shoulder & Hip Blueprint.

With this iteration, though, we’ll be going a bit deeper into the coaching and programming side of things:

  • How to program around common injuries.
  • How to “connect” the appropriate exercises to the client/athlete.
  • How to really add value with your assessment process.
  • How to squat and deadlift like a boss.

Find out more details HERE.

2. Strategic Strength Workshop – Boston, MA

NOTE: The Early Bird rate of $100 OFF the regular price ends THIS WEEKEND (May 5th)

Luke and I did this workshop last summer in London and figured it’s only fair to bring it State side.

Combined we have 30+ years of coaching experience (I.e., one Mike Boyle or Dan John) and this workshop will be two days where we uncover every nook and cranny as it relates to how we assess our clients/athletes and how we best prepare them for the rigors of every day life/sport.

This will be a unique opportunity for people to learn from myself, but especially Luke, who is one of the best and brightest coaches I know. This will be his first time teaching in the States.

For more information and to register you can go HERE.

3. Strong Body-Strong Mind Workshop – Chicago, IL

This will be the only time Dr. Lisa Lewis and I will be presenting this workshop together in 2019. In previous years we’ve presented together in Boston, London,  Bonn (Germany),  and Austin, TX.

This 1-day workshop is targeted towards fitness professionals and digs a little deeper into what really “bogs” them down and stresses them out….

…their clients!

Click THIS link for more details on topics covered as well as date/cost/location.

SOCIAL MEDIA SHENANIGANS Twitter

Bear Saw

Stolen from @EricCressey and it suuuuuuuucks. pic.twitter.com/aILgqRc7jW

— Tony Gentilcore (@tonygentilcore1) May 7, 2019

Instagram

 

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Lisa’s been working hard working her way back from a hip/glute “thingie” . . During today’s training session at @terrierstrength she hit a 185 lb DL with 80 (ish) lbs of chains going along for the ride. . Diesel doc in the house! . She JUST started a new IG account – @drlewisconsulting – that’s going to be more professionally based moving forward: her posting more on Psych Skills for fit pros as well as general levels of badassery like above. . If you’re a fit pro give her a follow.

A post shared by Tony Gentilcore (@tonygentilcore) on May 6, 2019 at 12:34pm PDT

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK How to Break Your Social Media Addiction – Tessa Yannone

This article doesn’t really have anything to do with fitness, but it does have A LOT to do with your health. My friend Tessa (who’s the head health/fitness honcho at Boston Magazine) asked my wife, Dr. Lisa Lewis (who’s the head honcho of Jedi mind tricks), to provide some basic suggestions on how people can begin to ween themselves off of social media.

Given how social media, in particular Instagram, has transformed the way we get and digest health/fitness information, this article is never more relevant.

Life, Fitness, and the Road to Hana – Pete Dupuis

There are many parallels between “life” and fitness. The one that reverberates most is….

“The journey is more important than the destination.”

This quickie blog post from Pete beautifully backs up that statement.

40 Years With a Whistle – Dan John

I was sent Dan John’s most recent opus the other day.

Of course I love it, as I do with pretty much anything that man writes.

The post Stuff to Read While You’re Pretending to Work: 5/10/19 appeared first on Tony Gentilcore.

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Dave Tate, A Mother's Perspective

https://www.elitefts.com/education/feed - Fri, 05/10/2019 - 08:01
Marge Tate could have allowed labels, sickness, and loss to paralyze her legacy. Instead, through passion, tradition, and communication, her commitment to human connection and service is alive — and she passed it on to Dave.
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Adam Loiacono on Coaching and Culture Across Professional Sport

Adam Loiacono, PT, DPT, CSCS is a physical therapist and performance coach with 10 years’ experience in sport. Adam has worked with various populations including men, women, and youth athletes. His experiences thus far have included opportunities in the NBA, MLS, and NWSL in various roles including rehabilitation, performance coaching, sport science, and a sport coach.

While Adam was a previous guest way back in episode 54, he’s had some really cool experiences since then, and I knew it was time to get him back on.

In this show, Adam and I talk about working in both the NBA and MLS, the differences he sees between the two leagues, and why there are more similarities than differences when it comes to developing athletes in youth and pro sports.

Show Outline

Here’s a brief overview of what we covered in this week’s show:

  • Show Intro:
  • Interview with Adam:
    • Adam’s background, and what he’s been up to lately.
    • What’s new in his world, including his recent time in the NBA.
    • His experience in the NBA, what his day-to-day responsibilities looked like, and how it was different that previous positions.
    • Adam’s thoughts on cultural differences he’s noticed between soccer and basketball.
    • The logistical differences he’s seen between the NBA and MLS, and how that impacts both work and day-to-day life.
    • His thoughts on the differences (as well as the numerous similarities) between professional and youth sports.
    • THE ONE piece of advice he’d give to a new coach or therapist to get them started on the right foot.
    • A really fun lightning round where we talk about Hawaii, the books he’s reading, the athlete that has stood out the most to him, and what’s next for Adam Loiacono (hint – he’s a free agent!)
Related Links

Connect with Adam

Books

 

The Best Protein on the Market Today?

For many years, I simply disregarded the age-old advice of getting liquid protein in either during or after workouts.

Part of this was due to the fact that most had so much crap in them I didn’t want to put them in my body, and others might have been high-quality but tasted absolutely disgusting.

However, if you’re looking for a protein that’s not only high-quality but also tastes amazing, you need to check out Momentous.

I’ve been using Momentous for several months now, and I can tell you it’s hands-down the best tasting protein I’ve ever had. But it’s not just me – I have numerous elite athletes who are very picky with their protein powders, and every one of them raves about how great Momentous protein shakes taste.

And while the taste is amazing, the best part about Momentous is that they’re incredibly transparent with what goes into their product. You never have to worry about a tainted or dirty supplement, as all of their products are NSF and Informed Sport certified.

If you’d like to try Momentous out for yourself, here’s how to do it:

  1. Head over to LiveMomentous.com/Robertson
  2. If you want to try a sample, use the code RobertsonSample
  3. When you’re order to order, use the code Robertson20 to save 20% off your first order!

Regardless of which option you choose, I guarantee once you try Momentous protein shakes, you’ll never go back to anything else!

 

Please Leave a Review!

As I mentioned in the show, we just hit 100 5-star reviews of the Physical Preparation Podcast. Thank you!

If my show has created value for you (either now or in the past), please take 30-seconds out of your day and head over to iTunes and please give the show a 5-star review. Our next goal is to hit 250 5-Star reviews.

Thanks so much for your support!

The post Adam Loiacono on Coaching and Culture Across Professional Sport appeared first on Robertson Training Systems.

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10 Reasons to Use Wall Slides

https://ericcressey.com/blog - Fri, 05/10/2019 - 04:23

Today’s guest post comes from my good friend and Elite Baseball Mentorships colleague, Eric Schoenberg. Enjoy! -EC

In response to the tweet below and in preparation for the upcoming CSP Elite Baseball Mentorship in June, we decided to put together an article dedicated to the wall slide.

In this article, we will discuss the top 10 findings from a wall slide assessment. In addition, we cover examples of how different coaching cues can benefit the athlete not only in their sport, but more so, in a particular moment in their sport.

This leads to the thought of using the term movement or “moment-specific” training rather than the overused “sport specific” terminology.

Here is the Tweet/question (thanks, Simon). The direct answer will come at the end of the article.

The wall slide was born through the work of Shirley Sahrmann and outlined in her book – Diagnosis and Treatment of Movement System Impairments.

Through many years of work and countless iterations, we have used and modified the pattern to allow for individualization of overhead activity in all body types and sports.

We use the wall slide as an assessment and an exercise every day with our athletes. It should be noted that the wall slide should serve as a bridge to any overhead activity (OH carries, landmine press, etc.) in your programming.

For each assessment finding using the Wall Slide Test, we use individual cues to assist the athlete in creating the desired movement correction. From there, we program the exercise into the warm-up or main program to help develop movement proficiency.

Here are ten reasons we use wall slides in our assessments:

1. Glenohumeral joint range of motion (ROM) – e.g. shoulder flexion

In the image below, we see Clint Capela and Andre Iguodala exhibiting adequate shoulder flexion, however, a slight lack of height, vertical jump, overhead strength, and timing may have resulted in the unfavorable result for AI.


Source: https://www.cbssports.com/nba/news/rockets-vs-warriors-clint-capela-meets-andre-iguodala-at-the-rim-with-incredible-two-handed-block/

2. Scapulo-thoracic joint ROM – e.g. scapular upward rotation and elevation

3. Cervical spine control – e.g. forward head tendency

4. Thoracic spine positioning – e.g. flat, extended vs. kyphotic, flexed

A clear illustration of the need to properly cue the Wall Slide and other overhead activities as it relates to the Thoracic Spine can be seen in the two pictures below.

a. OBJ’s catch shows elite thoracic extension in the overhead position. If Odell was an athlete that was more biased towards thoracic flexion, then his overhead mobility would be more limited and this iconic catch may have never happened. It is important to cue this pattern in the gym if it is required to happen on the field.


Source: https://ftw.usatoday.com/2014/11/odell-beckham-catch-new-york-giants-replay-youtube-vine-gif

b. In contrast, CSP athlete and St. Louis Cardinals All-Star Miles Mikolas does not require thoracic extension when his hand is fully overhead. In fact, he needs to be in a position of thoracic flexion to help deliver the scapula, arm, and hand at ball release. This pattern must also be trained.


Source: https://www.albanyherald.com/sports/cardinals-sign-pitcher-miles-mikolas-to–year-extension/article_7c3fec36-4408-5ce6-a053-3659320329c1.html

Note: This does not mean that Miles does not need thoracic extension to perform his job. It just means that he does not need to be trained into that position when his arm is fully overhead.

5. Lumbar spine positioning – e.g. excessive lumbar extension

6. Lumbo-pelvic stability – e.g. dropping into anterior pelvic tilt

7. Transverse plane alignment – e.g. spinal curvature or pelvic rotation

8. Lat length – e.g. athlete moves into humeral medial rotation at top of wall slide

In another example of the lat impacting overhead motion and movement quality, Rocky Balboa (not a CSP athlete, unfortunately!), shows a pattern of humeral medial rotation with overhead reaching. Interestingly, since his sport is not defined by vertical motion, but more so horizontal motion, Mr. Balboa does not require as much scapular upward rotation as a baseball player.


Source: https://www.phillyvoice.com/lesson-fake-news-faux-call-removal-rocky-statue/

 If we use the Pareto Principle (or the 80/20 rule), general fitness and athleticism should account for 80% of our training. However, the remaining 20% should be tailored to the movements, patterns, and positions that are unique to the athlete’s sport.

9. Motor Control – e.g. faulty scapulohumeral timing, inability to control scapulae eccentrically with arm lowering

10. Faulty activation patterns – e.g. overuse of upper trapezius vs. proper serratus and lower trapezius activation

In summary (and to answer the original question in the tweet above), the overhead reach (wall slide) is helpful to decrease upper trapezius involvement if the exercise is cued to do so. The ability to properly recruit serratus and lower trapezius to assist with scapular upward rotation will lessen the “need” for the upper trap to jump in too much. Remember, the upper trap does need to play a role in this movement, it just shouldn’t be doing all of the work.

As for the “extreme thoracic kyphosis” part…. It is important to first determine if this is a structural or functional issue. If it is structural, it will not change. In this case the wall slide can be used to train within this constraint to assist your client in finding solutions to get overhead. On the other hand, if the kyphosis is functional (meaning it can be changed), then the secret sauce is differentiating weakness, stiffness, shortness, and/or motor control issues as the reason for the kyphosis and difficulty getting overhead. The Wall Slide is a great tool to help tease that out to help your client.

If you want more information about this and many other aspects of the approaches that we utilize to manage the overhead athlete, please consider joining us June 23-25 at our Elite Baseball Mentorship program at CSP in Hudson, MA. The early-bird registration deadline is May 23.

This Cressey Sports Performance Elite Baseball Mentorship has a heavy upper extremity assessment and corrective exercise focus while familiarizing participants with the unique demands of the throwing motion. You’ll be introduced to the most common injuries faced by throwers, learn about the movement impairments and mechanical issues that contribute to these issues, and receive programming strategies, exercise recommendations, and the coaching cues to meet these challenges. For more information, click here.

About the Author

Eric Schoenberg (@PTMomentum) is a physical therapist and strength coach located in Milford, MA where he is co-owner of Momentum Physical Therapy. Eric is addicted to baseball and plays a part in the Elite Baseball Mentorship courses at Cressey Sports Performance. He can be reached at eric@momentumpt.com.

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

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Alignment Affects ROM

http://www.tonygentilcore.com/feed/ - Thu, 05/09/2019 - 15:25

I had a new client start at CORE recently who, before we even met in person, let it be known that 1) he hated techno and 2) he hated squats.

Well, why don’t you let me know how you really feel?

Personally, whenever I email someone for the first time, my approach is to just, you know, introduce myself, say I’m a big fan, and maybe butter them up with a savory compliment like “oh, and your cat’s adorable.”

I generally refrain from taking a proverbial shit on the things the person on the other end enjoys:

“…and while I’m at it, Tony, I also hate 8o’s cartoons, cheese, rainbows, and your kid.”

I’m exaggerating of course, but once I dug a little deeper and had a bit more back and forth with this individual I got a better sense of his lack of enthusiasm towards squatting.1

Copyright: lightfieldstudios / 123RF Stock Photo

The Smash, Thrash, and Trash Method

When “Ken” came in for his initial assessment he noted that he had, at one point, enjoyed squatting.

Admittedly, those days were more than a decade ago, and despite his current disdain for all things squatting, he was still very much interested in putting them back into his training repertoire and giving them a go again.

The obvious question from me was, “why?”

“If you don’t like back squatting and more to the point, they hurt, why insist on doing them? We can also perform other variations – Goblet, Front, Zercher – that may be a little more back friendly.”

“That’s the thing,” he said, “they didn’t always hurt. When I trained all through college and into my early 30s I never had any issues.”

“But then, you know, I became more sedentary due to life, was stubborn and not taking into consideration I wasn’t 25 anymore, and things just fell apart.”

SIDE NOTE: “Ken” is 47, works long hours mostly at a desk, and I can’t stress this enough, hates techno…;o)

via GIPHY

To speed things up all I’ll say is that, while Ken isn’t the most supple person in the world, nothing during his initial assessment came up as a stern red flag or required an exorcism. Sure, he had a few aches and pains, but nothing outside of the normal “niggles” that come with the territory of lifting heavy things for a large portion of one’s life.

I did notice with his passive vs. active squat screen that his active ROM was limited (while his passive ROM was pretty darn okay).

Pertinent information. And if you want to know why that’s pertinent information read the article hyperlinked a sentence above this one.

He also noted he had worked with several trainers in the past who, like me, noticed his lack of ROM with his active squat.

Seriously, read the article.

It’ll help.

As a result he was used to being given a laundry list of hip mobility drills in addition to a plethora of aggressive soft tissue “smashes” to perform daily:

A1. Take a 88 lb barbell and roll it over your thighs. Have someone stand on it and jump up and  down for added pressure. Doesn’t that feel great!?

A2. Take a lacrosse ball and poke around in your glutes. If you feel nothing, glue on some razor blades to make it more challenging. Splendid!

A3. If neither of those work, go get a chainsaw. RELEASE.

brb

Moreover, Ken was also given poor advice and told to arch his lower back aggressively whenever he squatted because, #powerlifting.

As a result, whenever he hit a certain depth – usually juuuuust as he passed 90 degrees of hip flexion – he’d compensate with more lumbar flexion and exhibit what’s often referred to as “butt wink.”

Photo Credit: GirlsGoneStrong.com

Again, pertinent information.

No wonder his back always hurt when he squatted:

  1. His issue wasn’t a mobility issue, but rather a POSITIONING issue.
  2. Squat cues that work for powerlifters usually don’t work well with non-powerlifters.
Alignment Affects ROM

To be clear: I am not some anti-anterior pelvic tilt lobbyist.

Anterior pelvic tilt is normal.

There’s a natural lordotic curve to the lumbar spine which is accompanied with a slight forward/anterior tilt of the pelvis.

It’s when it becomes excessive –  or people are encouraged to seek it out – that it can (not always) elicit negative repercussions.

Ross et al (2014) noted that:

In 3D modeling of pelvic motion from x-rays of test subjects an increase of anterior pelvic tilt of 10 degrees resulted in:

  • Decreased hip flexion by 6 degrees.
  • Decreased hip internal rotation of  15 degrees.
  • Decreased abductions of 8.5 degrees.
  • Increased contact with positions of impingement.
  • Being put into Hufflepuff.2

In short: more anterior tilt (may) require more spinal motion during squatting exercises compared to more posterior tilt.

The dotted section(s) to the left represent the acetabulum (or hip socket). As you move down from A to C we lose site of the acetabulum due to increased anterior pelvic tilt. This will incite increased bone on bone contact – or impingement – sooner as we go deeper into a squat.

Now, I am not suggesting we all walk around in more posterior pelvic tilt like a bunch of Ed Grimley wannabes:

However, what I am suggesting is that nudging a little more posterior pelvic tilt so our clients/athletes get out of their aggressive anterior pelvic tilt (and closer to neutral) may be the more appropriate long-term play.

Sure, it may entail “some” releasing of this and “some” mobilizing of that…but not as much as most people think.

Much of the time the more pertinent approach is to have your clients adopt a better bracing strategy in addition to spending more time strengthening the anterior core and glutes (both of which aid in posterior pelvic tilt).

Likewise, I don’t feel cuing people to “arch their lower back” during a squat is beneficial. As pointed out above, increased anterior pelvic tilt resulted in increased impingement of the hip. Once someone runs out of room in his or her’s hips, in order to squat deeper they have to gain ROM elsewhere.

Their soul lower back.

Moreover, the reason many powerlifters adopt a hard arch when they squat is more out of necessity than because it’s better.

  • They wear gear/squat suits (that require an aggressive arch in order to hit passable depth).

Photo Credit: EliteFTS.com

  • People who don’t compete, don’t wear squat suits (and “passable” depth is arbitrary and highly individual anyway).

Circling back to Ken (remember him?), all I had him do in our initial session(s) was to appreciate POSITION. I took away the cue to arch his lower back, and instead had him focus more on posteriorly tilting his pelvis to scoot him closer to neutral (which, remember, is STILL an anterior tilted position).

He was able to squat pain free AND was able to squat deeper without “falling” into that butt wink posture.

I think he’s beginning to like squats again.

Tiesto?

Not so much.

The post Alignment Affects ROM appeared first on Tony Gentilcore.

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Gaining Strength in Your Twenties, Thirties, and Forties

https://www.elitefts.com/education/feed - Thu, 05/09/2019 - 15:03
Why on earth do I keep hearing guys ask if they can still get stronger in their 40s or how they should be training in their 40s? You can get stronger at any age, and you do it by doing exactly the same stuff you always did!
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Important Business Considerations for Gym Owners

https://www.elitefts.com/education/feed - Thu, 05/09/2019 - 14:00
All questions and no answers here. That's good, though — it'll make you aware of issues that may need to be addressed in your gym business and figure out how to fix these issues before they become an issue.
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To Arch or Not To Arch? It’s a Complex Question

http://deansomerset.com/feed/ - Thu, 05/09/2019 - 10:34

I work in a commercial facility that caters to a lot of powerlifters and olympic lifters. We have competition quality Eleiko equipment for both, so it stands to reason that if you want to compete, you’ll train at the gym that uses the equipment you’ll have to compete with.

One element that always raises an eyebrow from my non-powerlifting clients is when they see someone set up on a bench press with a very exaggerated spinal arch. Something like this.

These are obviously extreme examples, but it’s something to see anyway.

Now why would someone use this kind of an arch? Primarily to lift more weight for competition. The rules for most federations involve lowering the weight to touch the torso, keep the glutes in contact with the bench, and depending on the federation the feet may have to be flat on the floor. Anything that allows more weight to be lifted in this state is alright within the rules.

Is it hard on the back? Probably. Anything done to end range and with a fairly high amount of pressure is likely not sustainable, and there’s some evidence of spinous process bruising with hard end range extension like this, plus risk of disc delamination, lateral nerve compression, and maybe even facet joint fractures.

Then again, these are risks and not guarantees. All competitive athletics carry risks, and when you’re trying to push the limits of what your body can achieve, there’s some acceptance of these risks to accomplish your goals.

Not to as great of a degree as bench press, but deadlifting also requires some semblance of lumbar extension on set up, as does the squat when lowering into the hole, especially if the individual is lifting in gear like a squat suit. This position shortens levers acting against the hips and low back and makes it easier to lift bigger weights, but always at a cost.

There’s other sports and activities that put a big emphasis on spine extension. Dancers and gymasts pretty much live in a hard extension for most of their lives, and trainers were indoctrinated to train all of our office workers out of the upper cross syndrome and lower cross syndrome that comes with sitting in an office chair with triple extension patterns of the lower body and “back and down” for every shoulder movement imaginable. Of course, these global recommendations lacked any kind of individual context, and wound up swinging the pendulum way past the target.

Is it a good idea to coach a hard extension if the individual isn’t competing? I’d argue no, but then again the weight they can lift may be limited as a result. Plus the reason a dancer or gymnast may need that extension is for a lot of the movements they need to do, plus to present themselves to the audience or judges. The office worker could benefit from focus on extension, but to what extent?

It seems that the biggest schools of thought that push hard spine extension seem to focus on performance outcomes as outlined above. That being said, there’s a growing volume of work that promotes less extension and even slightly flexed postures for most exercise, and even in some powerlifting circles like Juggernaut Training.

A lot of schools of thought, ranging from Postural Restoration Institute to Dynamic Neuromuscular Stabilization and even into Pilates and various types of yoga discuss extension and flexion positions as “scissor and canister.” Essentially, if you’re in a scissor (hard extension) position, you’re diaphragm and pelvic floor can’t create pressure by pushing against each other, and the anterior abdominal wall has to buffer the majority of the intra abdominal pressure that’s needed to lift something. This is a major reason why inguinal and umbilical hernias in lifters is so problematic.

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Check your alignment In activities like powerlifting, coaching a hard spinal extension arch can be very beneficial for putting more weight on the bar, as well as for sports that require more hip extension like sprinting, etc. However, in many situations a hard extension position could be putting more pressure on your low back and pelvic floor than necessary. This scissor position puts your diaphragm and pelvic floor into non-parallel conditions, and when intra abdominal pressure increases like bracing to lift something, will cause a push forward into the abdominal wall and make the pelvic floor work a lot harder to keep from failing, especially if it’s in a weakened state like after injury or a pregnancy. In a canister position, the diaphragm and pelvic floor line up in a way that they can push against each other while also getting contributions from all the other core muscles to generate infra abdominal pressure. This is a very helpful position to teach bracing and stabilization strategies, as well as basic lifting mechanics for compound movements like a squat or deadlift. Essentially, the canister position allows for a sharing of the load between all core muscles, so to speak. They both easily lead into the Streetfighter position, which should be everyone’s ultimate goal anyway.

A post shared by Dean somerset (@dsomerset1) on May 28, 2018 at 11:50am PDT

A canister position lines up the diaphragm and pelvic floor more effectively, but also shortens the abdominal muscles (specifically rectus, obliques and transverse), which puts them into a stronger position to generate force and resist deforming during increased intra abdominal pressure development. No word yet on benefits of the street fighter position though.

In terms of generating power, there’s no doubt that the phasic and largely fast twitch glute muscles SHOULD be used as hip extensors over the tonic and slower twitch lumbar erector muscles, but in many situations people will substitute spine extension in favour of end range hip extension, driving them into that scissor position. Teaching a canister bracing position can be massively beneficial to getting actual hip extension, which can come in handy for things like a deadlift or squat lockout, a punch or row drill, or any kind of run or sprint drill. Plus it makes stretching out your notoriously tight hip flexors a breeze.

View this post on Instagram

As important as mobility work is, just running through it haphazardly like a fresh-faced foodie at their first farmers market is no way to get the job done. Take your time, stretch what you’re actually looking to stretch. Don’t try to join the circus with wild contortions just yet. Simmer in that stretch. Marinate in that mutha. Dissolve into that depth. Envelope into that end-range. Just pushing farther with low backs or necks or what have yous may make you feel like you’re getting somewhere, but it’s definitely not getting you on a one-way ticket to flavorful juicy hips, that’s for sure. #mobility #juicy #gucci #foodreferences #lunchtime

A post shared by Dean somerset (@dsomerset1) on Aug 24, 2018 at 9:07am PDT

So how do you get into a position where you could essentially say you’re in a canister set up versus a scissor position? The easiest way is to flex the ab muscles as tense as you would squeeze a hand in a firm handshake. On, but not crushingly so. Next, do the same with your glutes. If you can get your glutes to tense and the abs to hold, you’re essentially in canister. Now try to maintain that level of activation in various positions and under different loads, and you’re golden Pony Boy.

So when would it be good to get out of canister and drive into more of a scissor position? If you’re looking to maximize levers and lift more weight, like a competitive weight lifter, that would be a great time to push the positional stabilization. I’d offer that when you drive to one extreme, you should unload in the other, so mixing in some spine flexion bracing isometrics or holds would be a good idea.

For the average exerciser or general population client, getting a small arch on bench press would be ideal so they can position the shoulder blades appropriately on the bench and encourage some thoracic extension. Similarly on the deadlift and squat, but usually moving juuuuust past what their neutral positioning may be into extension. It’s tough to control hard extension positions at the best of the time, and I’m guessing Barry from accounting with the bad knee may not be well suited to max that range just yet.

So to re-cap: Should you hard arch? Well, if you’re a competitive lifter and you can tolerate the position, give it a go. Just unwind with some opposing positions and tension development drills. If you’re not competitive and the positions are useful for other stuff, train into it but also through a variety of other directions and patterns. Move the spine as much as comfortable, find ideal loading positions for your anatomy and amount of loading being moved, and train hard while having fun.

The post To Arch or Not To Arch? It’s a Complex Question appeared first on DeanSomerset.com.

Categories: Feeds

The Ultimate 5-minute Regeneration Method

http://www.8weeksout.com/feed/ - Thu, 05/09/2019 - 02:40

Want to know the best way to get stronger, leaner, better conditioned, and improve your performance?

Simple: don’t let yourself get injured.

Nothing sabotages progress faster than injuries. Even small, nagging injuries will keep you from training at 100% and getting the most out of your workouts. Over time, training at less than your best will rob you of results and keep you from hitting your goals.

Consistency matters and that requires staying healthy.

One of the most important things you can do to help yourself stay injury free and in the game is take care of your soft tissues. Most people don’t have time or money to get massage on a regular basis, so they resort to common tools like the foam roller.

While the foam roller has its place, it falls short when it comes to really stimulating recovery (by tapping into the nervous system) and getting deeper into the tissues. That’s why I asked Chris Duffin and the team at Kabuki Strength to share their 5-minute Regeneration Method.

Anyone that’s deadlifted 880lbs for almost three weeks straight knows what soft tissue management and recovery is all about!

What you need:

To do this correctly, you need the right tool. Something heavy enough to get deep into the tissues. The best choice is the Kabuki Strength Geisher Roller. It can be weighted up to 150lbs+ and used to roll the entire body.

If you don’t have one, you can also tape two heavy kettlebells together, or use the end of a standard 45lb barbell. The key is to have something that’s heavy and yet comfortable and easy to roll at the same time.

How to do it:

With a little practice, you can use this flow to cover the entire anterior portion of your body in just 5 minutes. It looks simple, and that’s because it is! But, it’s also incredibly effective when you do consistently.

  • Quads: Start by rolling as high up on your quads as you can before going all the way down to your knee caps. You’ll want to make a couple of passes here.
  • Adductors: Rest one end of the roller against the floor and use the other to roll along your adductors. Do some quad extensions and hamstring curls while dorsiflexing your foot. Progress to a side-laying position. Use the roller to hold tension downward to create a stretch in your adductors, then rotate the unanchored half of your body away from the roller so that you’re “opening up.”
  • Lateral quad: Bring your knees together and rest one end of the roller against the outside of your upper thigh of your opposite leg. Do a few quad extensions and hamstring curls as you roll up and down your lateral quad.
  • Abs: Lay on your back and pass the roller along your abs.
  • Pecs: Place one end of the roller on your pec and roll using your free arm. Internally and externally rotate your arm, then do a few overhead press and lat pull-down movements.
  • Biceps, forearms, hands: Move one end of the roller down your bicep tendon and along your forearm and hand.
  • Hip flexors: Lock one end of the roller into your hip flexor by creating tension and tilt your pelvis anteriorly and posteriorly.
When do to it:

To help speed up recovery, the best time to use this method is immediately after a training session as part of your cooldown. It’s going to help your body shift into a recovery state by tapping into the parasympathetic nervous system.

You can also use this method in between training sessions if you’re feeling stiff, sore, or tired. It’s also a great method to incorporate into a Rebound Training session as part of your overall recovery program.

What to do next: dive deeper into soft tissue management and regeneration methods with Kabuki

Recovery and regeneration are crucial elements of staying healthy, improving movement quality and supporting conditioning. That’s why I’ve brought Chris and the team at Kabuki strength on board to add an entirely new video module into my BioForce Conditioning Certification.

In the updated course, you’ll learn their most effective methods and strategies to:

  • Improve tissue load tolerance: How much training your body can handle
  • Develop better breathing mechanics so you can drive more oxygen into your working muscles
  • Lock down trunk stability to support more force and power
  • Get you ready to train faster with efficient pre-workout movement prep
  • Use the most effective tools for body tempering and IASTM

On May 28th, the course will be opening for a limited-time. To get on the Insider’s List and get $200 off and a chance to register before anyone else, enter your name and email below.
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The post The Ultimate 5-minute Regeneration Method appeared first on 8 Weeks Out.

Categories: Feeds

Pushed by Pain: The College Blur

https://www.elitefts.com/education/feed - Wed, 05/08/2019 - 14:06
Remember how I said the first part of my story wasn't the worst part? Well, this is it. But here's the thing: after those shitty events happened to me, I became pulled by purpose instead of pain.
Categories: Feeds

Reminder: Stay Focused and In Your Own Lane

https://www.elitefts.com/education/feed - Wed, 05/08/2019 - 08:44
Every team has areas that need attention, and if we are not careful, we can step on the toes of others by doing their jobs, and then we have no time to develop what OUR job calls us to do.
Categories: Feeds

Coaching and Cuing the Glute Bridge

 

One of my favorite books as a young coach was Muscles: Testing and Function by Florence Kendall.

It’s the book that really got me thinking about posture, alignment, and movement quality – not just moving maximal weights.

When assessing the glutes, one of the tests I used for years was a prone hip extension test: Have a client/athlete lie face down on a table, bend their knee to 90 degrees, and have them lift their thigh to see what muscles turn on first.

After performing this test a couple hundred times, I kept seeing people use their back extensors first – NOT their hip extensors.

As such, the glute bridge became one of my go-to exercises to cure this “glute amnesia” (as we liked to call it back in the day).

And while I still use the glute bridge in my programs, the way I coach and cue it today is vastly different than I did way back in 2003.

In this short video, I show you the exact set-up and cues I use nowadays to get someone doing the glute bridge and actually feeling their glutes!

Once you watch the video, here are a few things to make sure you’re coaching and cuing:

  • Cue the exhale to set position. Make sure the ribs are down and the back is flat before starting the movement.
  • Keep the abs engaged. It’s imperative that the abs are on to help control the lower back and pelvis. I like to remind my clients and athletes to “keep the belt buckle up.”
  • Make sure to use your glutes! I always tell people I don’t care about range of motion initially – just make sure you’re keeping the abs engaged and working on hip (versus back) extension.

The glute bridge is an awesome exercise, and coaching/cuing it in this fashion will really take it to the next level.

Enjoy!

All the best,
MR

The post Coaching and Cuing the Glute Bridge appeared first on Robertson Training Systems.

Categories: Feeds

Daily Minimums: Focus on the Baseline Over the Peaks

For obvious reasons, we’re all focused in weightlifting on our all-time best lifts; the sport is contested on exactly that. But in training, that’s only one useful metric, and in many ways at many times, it’s not the best one. It can be misleading, discouraging and even counterproductive if used in isolation without context provided by other measurements.   The idea of daily minimums comes from the Bulgarian training method, in which lifters are snatching and clean and
Categories: Feeds

Precision Nutrition’s ProCoach: Frequently asked questions. Find out if ProCoach is right for you.

http://www.precisionnutrition.com/feed - Tue, 05/07/2019 - 23:01

On Wednesday, June 5th, 2019, we’re re-opening ProCoach to our Precision Nutrition Certification students and graduates around the world.

Tested with over 100,000 clients, ProCoach makes it easy to deliver research-proven nutrition and lifestyle coaching to anyone who needs it… from paying clients, to family members, to co-workers, to loved ones.

Want to coach in-person? Online? A combination of the two? Whatever fits your ideal lifestyle, it’s all possible with ProCoach.

With the ProCoach curriculum, coaching tools, and software, you’ll be able to turn what you learned in the Precision Nutrition Certification into a thriving practice, getting better results with dozens, even hundreds, of people while working less and living life on your own terms.

For more info about ProCoach, check the frequently asked questions below.

But first, to understand ProCoach, you should learn why it was created, and the key problems it helps health and fitness professionals overcome.

JB shares his early coaching struggles and how PN went from 20 to over 100,000 clients with ProCoach.

Want to know exactly how the ProCoach software works? Then check this out.

See how other health and fitness pros are using ProCoach with their clients.

 

Want to learn even more? Join the ProCoach Presale List Today

 

In summary, ProCoach delivers — to your clients, on your behalf — a total coaching solution, complete with daily lessons, habits, check-ins, and more.

As their coach, you’ll be able to support them by answering questions, offering encouragement, and tracking progress through the ProCoach interface.

When you enroll, you’ll be able to use this ground-breaking software and curriculum in your business — with your clients — and easily, quickly, and effectively deliver the habit-based coaching you learned in the PN Certification.

Grow your business and work less.

ProCoach will help you:

  • Market and sell your services to the people who need it.
  • Coach more people while delivering exceptional results.
  • Work with people in-person or online.
  • Coach as a unique business or an add-on to your current one.
  • Spend less time on the admin things that drive you crazy.
  • Spend more time on the coaching things you enjoy.
  • Work on your own terms, from anywhere in the world.
A proven curriculum, created/organized for you.

ProCoach automatically delivers — to your clients, on your behalf — an online nutrition and lifestyle curriculum that helps them:

  • practice new eating habits,
  • troubleshoot their biggest challenges,
  • stay consistent, motivated, and accountable, and
  • radically improve their nutrition, lifestyle, and health.

With you as their coach, answering questions, offering encouragement, and tracking progress through a special dashboard, ProCoach helps you get more clients to their goals — reliably and effectively every time.

Develop your coaching expertise.

ProCoach will also help you:

  • Assess clients quickly and efficiently.
  • Deliver daily habits, lessons, assignments from our curriculum.
  • Review client consistency and habit adherence at any time.
  • Track clients’ physical, mental, behavior changes every week.
  • Communicate clearly and expertly when clients are stuck.
  • Attract new clients with photos, data, testimonials, and straight-up, irrefutable, hard-data evidence of your success as a coach.

Katie Wygant - testimonial card

 

Want to learn even more? Join the Presale List Today

 

As we’re about to open the program — and last time we sold out in hours — we’re getting lots of questions. Here we’ll answer the most common ones so you can decide if it’s a good solution for you.

What is ProCoach? Q: Can you tell me a little more about ProCoach? A:

ProCoach is part nutrition software, part nutrition curriculum, and part client management tool. Yet it’s very different from other software you’ve seen.

In essence, ProCoach delivers — to your clients, on your behalf — an online, up-to-12-month nutrition and lifestyle coaching program, complete with daily lessons, habits, check-ins, and more.

This practice-based approach will help your clients gradually, and permanently, transform the way they eat, move, and live.

Plus, you get to work front-and-center as their coach. You’ll offer guidance and support them — answering questions, encouraging, tracking their progress — through a special ProCoach dashboard.

Here’s how it works.

Once you register, you’ll be taken to your ProCoach admin area.

This area contains everything you need to get started, including:

  • simple instructions on how to add your first client,
  • a curriculum guide outlining how the program unfolds for clients,
  • a business implementation guide for integrating the offering,
  • a marketing and sales guide for spreading the word, and
  • a full Learning Center that walks you through everything else.
The comprehensive Learning Center included in ProCoach.

From there, you can easily add your first client. All you need is their name and email address.

Adding clients is easy, just include their name, email address, and program.

After you add a client to the ProCoach program, they’ll activate their account and fill out a comprehensive intake / assessment form online.

Once that’s complete, the client will begin receiving daily emails containing brief descriptions of what they should be working on and thinking about that day.

Example of the daily emails clients will receive.

These emails link to a special ProCoach homepage where clients find:

1) Daily habits.

Every 2 weeks clients are presented with a new habit, something they’re asked to practice every day, to develop a particular nutrition or lifestyle skill. These habits are explained in detail on day one. And every day after, ProCoach reminds them about their habit.

Example habit / practice for clients to follow.

2) Daily habit checks.

Every day they’ll also be asked to record whether or not they practiced their habit. Consistency is tracked in a special “Progress” area of the ProCoach client interface. This helps clients see how consistent they’re being. You’ll also get access to these data in your admin area.

More detail about each habit / practice.

3) Daily lessons and assignments.

To support the daily habits, ProCoach offers brief lessons in the form of articles, videos, audio files, and/or downloads. Client engagement with lessons and assignments is tracked in the client’s progress area and recorded in your admin area.

Example lesson that accompanies the current habit / practice.

4) Regular progress checks.

Every week or two, clients are asked to provide body weight, girths, photos, and other markers of progress, including subjective ones. These are tracked in the client’s progress area, recorded in your admin area.

One of the progress checks that comes every few weeks.

That’s an overview of the comprehensive client experience.

As their coach, you’ll not only get the confidence of knowing your clients are well taken care of, you’ll also get visibility into their progress through a dashboard that allows you to track your entire client list at a glance.

The client list gives you overview stats on each client, including where they’re at in the program, how consistent they’ve been, and how their body has changed.

Client list within the ProCoach dashboard.

You can also drill down to each person’s client details page by clicking on their name.

Client details page within the ProCoach dashboard.

There you’ll see their photos, important details about them from their intake questionnaire, and how they’re doing in the program. You’ll get access to everything they’ve done (or not done) in the program to date.

Q: I heard there are new features. So what's new with ProCoach? A:

ProCoach is getting better every single day.

Through our exclusive ProCoach Facebook group, and the regular interviews and surveys we do with ProCoaches, we’re listening closely, responding dynamically, and creating new features every day.

Since we opened ProCoach in June of 2016 we’ve released dozens of new features, including the following game changers.

Customized mini-site for every ProCoach

By answering a few simple questions within your ProCoach dashboard we’ll generate a customized mini website for your business, complete with a custom web address.

It’ll lay out your services including the features, benefits, and hopeful future you’re promising.

Not only will this “do the selling for you”, it’ll also position you as the skilled, experienced, and educated coach that clients need to finally reach their goals.

ProCoach generates your own custom sales page and mini-site.

Done-For-You marketing

Attracting new clients is always a challenge. That’s why, with the help of Pat Rigsby, we created a host of online and offline marketing campaigns for you.

We built these to help you save time and make more money. They come complete with design assets, copy, and deployment instructions.

Now you can easily spread the word about your business and attract the right kind of clients without needing to be a marketing guru to do it.

Done-For-You Marketing is now built into ProCoach.

Quick-Start guides

Whenever onboarding new clients (either in-person or into an online program) it’s useful to share something tangible. Both so they feel like they’re getting something amazing for their money and so they can feel like they’re making progress on day one.

That’s why we’ve created these custom Quick-Start Guides. They’ll help set clients up for early success by giving them advice around portion control, workout nutrition, grocery shopping, and meal prep starting on Day 1.

Personalized Quick Start Guides are also built into ProCoach.

Comprehensive Learning Center

Since we first launched ProCoach in June 2016 we’ve made major improvements to our Learning Center.

With articles on every imaginable topic, and an awesome search feature, the Learning Center will teach you everything you need to be successful with ProCoach.

The comprehensive Learning Center included in ProCoach.

$20,000 in prizes for you and your clients

Every year, we invite our ProCoaches to submit photos of, and stories about, their most successful clients. Prize categories include Best Transformation and Best Story, and are organized by age and gender.

Winners in each of the 8 categories take home $2,000 USD — $1,000 to the ProCoach and $1,000 to the client. (Plus, we give away some fun bonus prizes to selected runners-up.)

ProCoach prize money winners.

ProCoach Workouts (optional)

After working with thousands of ProCoaches to deliver comprehensive nutrition and lifestyle coaching, many began asking us to unlock our vault of expert-designed exercise programs so they can deliver a more holistic, single-platform experience.

As Precision Nutrition’s own coaching programs have offered integrated exercise, nutrition, lifestyle advice for years, we decided to make available our 28 client-proven exercise tracks for you to use with selected clients.

You now have 3 options when using ProCoach. For each client, you can:

  1. Use ProCoach for nutrition coaching only,
  2. Use ProCoach for both nutrition and exercise coaching,
  3. Use ProCoach for exercise coaching only.

The choice is yours.

ProCoach Workouts is now an option you can use with selected clients.

Community of like-minded people + top experts

With our ProCoach Facebook group, you can now work alongside an extremely supportive group of more than 2,500 ProCoaches — including trainers, nutritionists, sport coaches, researchers, therapists, and other healthcare professionals from all over the world.

With case studies, lessons, daily tips, and more, being part of this community will help you expand your network, grow your business, and strengthen your coaching skills.

You’ll also get daily access to me, as well as some of our revered experts and coaches like Dr. Krista Scott-Dixon, Kate Solovieva, Craig Weller, Adam Feit, and more. Ask questions, get feedback and advice, and nerd out on all things fitness and nutrition.

 

Want to learn even more? Join the Presale List Today

Q: Who are you? What makes you qualified to offer this? A:

I’m Dr. John Berardi, 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, dietitians, nutritionists, and counselors.

FCMIC-Logo_20151Precision Nutrition was named one of the 10 most innovative companies in fitness by Fast Company magazine.

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

When people want the best, they work with us.

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.

We’ve written for, or been featured in, these leading publications. And we’ve consulted with these organizations.

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.

Q: How does ProCoach compare to other nutrition software out there? A:

There’s nothing else like this.

Sure, there are other “nutrition software packages”. But they’re generally geared toward generating “customized meal plans”.

Here’s how those programs work: You input a client’s statistics and food preferences, the program spits out a meal plan, and you ask the client to follow that.

Sounds good in principle.

Sadly, only about 1 in 10 clients actually follow a customized meal plan for more than a few weeks. You see, meal plans just aren’t practical. (We’ll talk about this more below.)

But let’s say you do have a few clients who can follow the meal plan. That’s great. How long can they (or will they want to) follow a specific menu? A year? 10 years? 25 years?

While “meal plan software” sounds good in principle, it’s not very useful in practice. And the evidence is written all over the market.

Hundreds of meal plan websites and apps have come and gone in the last 20 years. None of them stick around very long. It’s a fitting end considering that’s exactly what happens to the clients trying to follow their meal plans.

Needless to say, we use a totally different approach.

Q: So what's wrong with meal plans? A:

In our early days, we learned something the hard way: Meal plans and diets aren’t useful or sustainable for the vast majority of clients.

Clients often feel like they’re either “on” them or “off” them. The black-and-white nature of a meal plan suggests that people have to eat perfectly at each meal (to match what’s listed in the plan) — or they’ve failed. It’s psychologically unpalatable and unsustainable.

Even more, meal plans are too inflexible. They don’t work with the reality of people’s busy lives. Work meetings, children’s programs, meals out, dogs that need walking, cars that break down, family members that get ill, etc. Meal plans take none of these into account.

Finally, meal plans assume people already have the skills to follow them. But that’s simply not true. Most people who aren’t eating healthy today don’t have the basics down.

Without skills like:

  • eating slowly and mindfully,
  • tuning into hunger and appetite cues,
  • planning grocery shopping,
  • choosing the right items from the store,
  • storing and preparing food correctly,
  • avoiding problem foods, and
  • choosing better options at restaurants…

…following a meal plan becomes hopeless.

You might as well ask someone who’s only strong enough to bench press 135 pounds to do 405 pounds. No matter how badly they want to, they don’t have the skills or capacity.

But these aren’t just intellectual objections. In our experience, only 1 in 10 people can actually follow a meal plan for more than a few weeks.

In the end, meal plans have such limited utility that we left them behind, for most of our clients, along time ago.

Q: If you don't offer meal plans, what do you offer? What will my clients learn in ProCoach? A:

ProCoach uses habit-based (or practice-based) coaching, a method rooted in change psychology and built on the latest science of what actually helps people develop new skills and make change in their lives.

So rather than telling people what to eat for breakfast and when to eat it, we help them build the skills (and daily habits) required to eat well, every day, no matter what life throws at them.

We also help them discover what’s right for them, in the context of their own unique lives. That’s why our program’s results are so sustainable.

So, instead of giving people a menu that looks like this:

  • Meal 1 (6:30am): 3 eggs, ½ cup oatmeal, 1 banana
  • Meal 2 (9:30am): protein shake
  • Meal 3 (12:30pm): turkey breast sandwich and small salad

…we give them a series of 2-week habits — which are both solid and flexible — to help them build the skills necessary to make better nutrition and lifestyle choices today (and for life).

To support these habits, we also offer relevant lessons and assignments with Socratic-type thought exercises that help them (and you) explore their unique schedule, priorities, belief systems, food preferences, food tolerances, and more.

This helps them build, what we call, an “Owner’s Manual”.

If you’d like to see what this looks like in practice, check out our curriculum outlines:

With all that said, we do offer our Quick-Start Guides so clients have detailed instruction right out of the gate. This is a slick, custom packet of advice on food choices, portion control, workout nutrition, grocery shopping, and
meal prep.

Q: Can you explain habit-based coaching a little more? A:

Sure.

We believe that people can only reliably get to their goals when they do two things:

  1. Break down what they want to do into specific aptitudes (skills).
  2. Build those aptitudes through strategic daily habits (practices).

The formula pretty much looks like this:

Practice daily to build skills.

Build skills to achieve goals.

In the end, growth and development comes through daily practices and supporting experiences.

Here’s an example of how this works:

Goal: Eat better consistently

Let’s say you want to lose weight. You know that to lose weight you’ll need to eat better consistently. That’s your real goal: Eat better consistently.

But you don’t have all the skills to do it just yet. So you have to break it down into…

Skill: Hunger and appetite awareness

Which skills are required to eat better consistently? We’ve identified hunger / appetite awareness as the most important initial skill for making progress.

But that’s not quite a concrete thing you can do. So you have to break it down into…

Practices: Eat slowly and stop eating when satisfied

We use two daily practices to build the skill of hunger and appetite awareness.

Practice 1: Eat slowly.

Practice 2: Eat until satisfied, not stuffed.

This takes a month — two weeks for clients to learn, practice, and repeat each habit. At the end of a month, clients have two very important habits that they can now use for the rest of their lives. They’ve learned it by doing it.

Not surprisingly, clients usually lose weight during this time. Because, of course, they’re learning to eat a bit less and adjust their intake according to body signals.

Even better, they’ve built two new habits that they can use for the rest of their lives, no matter what else happens.

The ProCoach software delivers weekly habits (like the two above), supported by daily lessons and assignments, to help your clients not only eat better now — but also build the skills necessary to eat better for life.

How lessons and habits are presented on a client’s “today page”.

Why introduce habits one by one?

Because true progress comes not from “overhauling,” but from building transferable skills. Systematically.

When clients strategically replace old habits with new ones developed through daily, intentional actions, they learn things like:

  • What’s truly important to them
  • Prioritizing and time management
  • Mindfulness, self-compassion, and emotional regulation
  • Persistence and consistency
  • Flexibility and resilience

These skills are useful in all areas of life. But they’re absolutely crucial for sustainable body transformation.

Q: What kinds of results are possible with habit-based coaching? A:

Since we built the beta version of ProCoach, 15 years ago, over 100,000 clients have gone through the program.

Today we coach, on average, 5,000 clients a year with about 20 full-time Precision Nutrition coaches (and an awesome group of part-time interns and mentors).

And here are the types of results we produce:

Watch the results of 365 days of ProCoach coaching; photos are taken monthly over the course of a year.

Here’s another compilation:

See first hand how the ProCoach program and curriculum have impacted the lives of our clients.

 

Want to learn even more? Join the Presale List Today

 

As you can see, our clients are a diverse bunch. They come in all ages, shapes, and sizes. In fact, they’re probably a lot like your clients.

Which means the results you saw this video above are the exact same results your clients can expect when you start using ProCoach.

Want to see more? Check these out:

Q: What dietary philosophy is ProCoach built on? A:

None, really.

You see, we’re nutritional agnostics. (For more on what this means, check out this article).

While meal-plan approaches require you to choose between vegan, Paleo, Mediterranean, or other “labeled” diets, habit-based approaches don’t force this choice.

This means our progressive systems of habits, lessons, and assignments can work equally well for vegetarians (who eat no meat) or “meatatarians” (who eat mostly meat).

Of course, we do believe that a healthy diet generally consists of:

  • whole, minimally processed foods,
  • lots of plants,
  • enough protein to meet your needs,
  • a healthy mix of different fats,
  • plenty of water, and
  • carbohydrates based on activity levels.

Through lessons, assignments, and daily habits:

  • We help clients find the right mix of all these foods for their goals, lifestyle, and preferences.
  • We show them how to make meals suitable for them.
  • And we help them stay consistent.

However, we go much deeper than just the food.

We also dig into:

  • Food behaviors (food timing, meal frequency, meal speed, and food amount).
  • Food attitudes (food views, restriction vs. abundance, disordered thinking).
  • Stress management (in general, how it relates to food).
  • Rest, recovery, and sleep (in general, how they relate to food).
  • Outlook (confidence, resilience, mastery, and growth mindset).
Q: Since ProCoach is nutritionally agnostic, can I use ProCoach to coach clients of all dietary preferences — vegans and paleos alike? A:

Absolutely.

Through lessons, assignments, and daily habits we help clients find the right mix of plants, proteins, fats, carbohydrates, and calories for their goals, lifestyle, and preferences.

Then, once they’ve built their unique “Owner’s Manual”, we help them stay consistent with what’s best for them.

One of the “Build Your Owner’s Manual” exercises from the program.

There’s nothing in the program that forces a meaty (or non-meaty) agenda.

So, yes, we can help vegans “vegan better” and paleos “paleo better”. (And everyone else do stuff better too).

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How does ProCoach work for me, the coach? Q: ProCoach looks awesome. How easy is it to use? A:

It’s incredibly easy to use.

If you have a regular internet connection, can visit normal websites, can use a keyboard and mouse, and can send/receive email, using ProCoach will be a breeze.

You don’t have to be a computer expert or even particularly tech-savvy to make it work. We make sure everything is spelled out clearly on your ProCoach admin page.

The comprehensive Learning Center included in ProCoach.

Remember, we built this software for our full-time coaches to use when coaching our own clients. And we didn’t want to limit our hires to only people who were computer geniuses.

Q: Are there any tutorials on how to use ProCoach? A:

Yes, as mentioned above, our Learning Center teaches you everything you need to know. It has sections for:

  • Managing clients
  • Understanding the billing process
  • Using the coach dashboard
  • Acquainting yourself with the entire curriculum
  • Understanding our coaching model
  • FAQs
  • Business models we’ve seen work
  • Marketing and sales

And a whole lot more.

Even if you don’t consider yourself tech-savvy, we’ve got your back. The software is very easy to use. And we’ll make sure you’re confident in using it and in delivering a world-class experience to your clients.

Q: You mentioned built-in client accountability. What does that look like? A:

For real change to happen, clients have to practice healthy habits every day.

As mentioned above, ProCoach makes it easy for clients with the following features:

1) Daily emails.

Clients get daily emails containing brief descriptions of what they should be working on and thinking about that day. These emails link to a special ProCoach homepage where lessons, habits, and assignments are outlined.

Example of the daily emails clients will receive.

2) Daily habits.

Every 2 weeks clients are presented with a new habit — something they’re asked to practice every day — to develop a particular nutrition or lifestyle skill. These habits are explained in detail on day one. And every day after, ProCoach reminds them about their habit.

Example habit / practice for clients to follow.

3) Daily habit checks.

Every day they’ll also be asked to record whether or not they practiced their habit. Consistency is tracked in a special “Progress” area of the ProCoach client interface. This helps clients see how consistent they’re being. You’ll also get access to these data in your admin area.

More detail about each habit / practice.

4) Daily lessons and assignments.

To support the daily habits, ProCoach offers brief lessons in the form of articles, videos, audio files, and/or downloads. Client engagement with lessons and assignments is tracked in the client’s progress area and recorded in your admin area.

Example lesson that accompanies the current habit / practice.

5) Regular progress checks.

Every week or two, clients are asked to provide their body weight, girths, photos, and other markers of progress, including subjective ones. These are tracked in the client’s progress area and recorded in your admin area.

One of the progress checks that comes every few weeks.

That’s an overview of the comprehensive client experience.

Notice how it’s all automated. That means the entire coaching program can run itself without your intervention.

Once you add a client, unless you want to check up on your client’s stats, give feedback on assignments, or help them collect progress data, you can be completely hands-off.

Q: How is daily adherence tracking done? A:

As mentioned above, every day clients get a habit reminder as well as a lesson or assignment (in the form of a short article, video, audio file, or download).

In addition, clients are asked whether or not they did their specific habit for the day.

The answer (yes or no) is recorded in the client’s “Progress” section. Whether or not they completed their lesson or assignment for the day is also recorded here.

Lesson and habit adherence are tracked on the client’s “my progress” page.

Responses to their assignments and lessons are also recorded in the “Archive” section.

Lesson and habit archive.

Plus, as their coach, you’ll also get access to these data through the ProCoach admin area.

Q: How can I keep track of my clients, where they're at, and how they're doing? A:

We’ve built an awesome dashboard to track client progress.

This dashboard is located in your ProCoach admin area and it allows you to track your entire client list at a glance.

Client list within the ProCoach dashboard.

The client list gives you overview stats on each client including where they’re at in the program, how consistent they’ve been, and how their body has changed.

You can also drill down to each client’s details page by clicking on their name.

Client details page within the ProCoach dashboard.

There you’ll see their photos, important details about them (from their intake questionnaire), and how they’re doing in the program. You’ll get access to pretty much everything they’ve done (or failed to do) in the program to date.

Q: What does the intake process look like? A:

Client intake is really easy.

As mentioned earlier, you’ll simply add a client to the program by including their name and email address.

Adding clients is easy, just include their name, email address, and program.

Once added, clients will receive an email telling them a bit more about the program and asking them to activate their account.

What clients are sent when invited to the program.

This email will prompt them to create their own unique username and password.

What clients are sent when invited to the program.

Once they’ve set up their username and password they’ll be taken to a special client home page.

What clients will see once accepting their invitation.

Once your client sets up their account (it’s easy and only takes a few minutes), they’ll fill out a comprehensive intake / assessment form so that you have all the information you need to coach them over barriers and into the best shape of their lives.

Client intake questionnaire.

Once they’ve completed the intake form, they’ll begin receiving their daily lessons, assignments, and habits on the following Monday.

Client onboarding lessons after completing their intake questionnaire.

In the end, the intake process is very simple for both you and the client.

Q: What kinds of assessments are collected, and when? A:

During the coaching program, various types of assessments are collected including:

1) Intake.

Once you sign a client up, they’ll fill out a comprehensive intake questionnaire. The questionnaire gathers a wide range of nutrition, fitness, and lifestyle information for that client.

Client intake questionnaire.

2) Progress updates.

Every few weeks, clients are asked to provide body weight, girths, photos, and other progress indicators. Also included are questions about whether they felt like their behaviors for the last week or so matched up with their goals.

Example of a behavior-based question.

3) Surveys.

Every few months clients are asked to fill out a quick survey. One is a psychological assessment evaluating their mindset and resilience. Another asks important questions regarding how they feel about their progress so far. Another asks them to rate the program.

Example client surveys.

All of this information will be easily accessible within your ProCoach admin area.

Q: Does ProCoach offer exercise advice, or just nutrition? A:

When we first launched ProCoach, the curriculum focused on:

  • nutrition
  • sleep
  • stress-management
  • mindset
  • overall healthy living

However, after working with thousands of ProCoaches to deliver comprehensive nutrition and lifestyle coaching, many began asking us to unlock our vault of expert-designed exercise programs so they can deliver a more holistic, single-platform experience.

As Precision Nutrition’s own coaching programs have offered integrated exercise, nutrition, lifestyle advice for years, we decided to make our 28 client-proven exercise tracks available for you to use with clients.

This means you can coach nutrition and lifestyle alone or, for a small additional charge of $69 USD per month, you can add ProCoach Workouts to your account and turn the workout programming on for selected clients.

Q: Can I get a look at the entire curriculum? A:

Absolutely.

Click one of the links below to check it out:

Q: Is the ProCoach curriculum customizable? A:

It depends on what you mean by “customizable”.

If you mean “Can I input all my own habits, lessons, assignments, progress checks, workouts, surveys, etc?” then no, it’s not that.

Let me explain why not.

You can think of the ProCoach curriculum as an evidence-based framework that’s standardized, allowing for significant customization on the client side (and coach side) of the program.

It’s what we call “Building Your Owner’s Manual”.

One of the “Build Your Owner’s Manual” exercises from the program.

Through the habits, lessons, and assignments, we ask clients to track their progress, gather data, and reflect on thought exercises, all of which gets compiled in their “Owner’s Manual” — a collection of information and analysis about their lives, bodies, needs, wants, and real-life-tested experiences.

This process helps them:

  • Take responsibility for themselves — their thoughts, their beliefs, their stories, their environments, and most importantly, their behaviors. (No more coach-blaming or “This diet / workout plan didn’t work for me!”)
  • Feel empowered by and invested in the idea that they now have a set of “handling instructions for their bodies”. (No more “one-size-fits-all” programs.)
  • Test hypotheses, gather data, and draw conclusions, just like scientists. (No more blindly “just following the rules”.)

The Owner’s Manual empowers them to make informed decisions about their own needs, wants, and priorities (instead of you telling them what to think or feel or do).

It’s client-centered coaching at its best.

So don’t think of the curriculum as a set of interchangeable habits and lessons. It’s not that. It’s a skill-building self-discovery tool that we built using state-of-the-art psychological principles.

Of course, no matter how great the curriculum, it can never eliminate the need for your:

  • Guidance and support.
  • Strategies to get through blocks and setbacks.
  • Problem-solving and goal setting.

Indeed, that’s what coaching is actually for. That’s what you’re for.

It’s for these reasons (and more) that we don’t even include “write my own lessons and habits” customization in our own coaching program with our own full-time coaches.

And it’s why we’re not including it in ProCoach.

By the way, the coaches I mentioned above are some of the most talented and experienced in the entire industry, having successfully coached thousands of clients each.

So let’s not let theoretical objections get in the way of the reality here.

The ProCoach software and curriculum have been proven to work, both in practice, and in peer-reviewed scientific publications.

Oh, and one more thing.

Even if we thought it was a good idea to allow across-the-board curriculum customization, it would be A LOT of work — too much work— for you to customize the actual habits, lessons, and assignments.

Think about it… there are 24 x 2-week habits that roll out over the course of the program. And along with each habit comes a 2-week block of lessons (about 10-12 lessons in total), at an average of 500 words each.

So, to “customize” you’d need to not only restructure the delivery of the program, you’d also need to write a host of new lessons/assignments.

How much new content would you have to create? Well, say you wanted to change even just 2 habit blocks. Well, that’s 20-24 lessons and 10,000-12,000 words of new content you’d have to write to support your addition.

Indeed, by trying to customize the actual content, you’d spend all your time as a writer/content creator instead of as a coach. Is that really your highest leverage opportunity? Do you even have the time for that?

In the end, our research suggests that most ProCoach users plan on delivering the curriculum just as we deliver them in our coaching programs, because that’s the highest-value opportunity.

Again, we’ve used ProCoach to help over 100,000 clients, with amazing results. That’s a whole lot of (very diverse) clients. And the key has been to deliver customization on the client and coaching side, not on the curriculum side.

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Q: But if I'm delivering PN's curriculum, why do my clients need me? A:

The curriculum is only one part of the ProCoach experience. There’s also the software, which helps you effectively automate and scale. Put the two together and you’ve got the most sophisticated coaching tool on the market today.

But let’s not forget something here: Clients aren’t looking for tools. They’re looking for a real relationship with a real person. They want a coach. And that’s where you’re needed. (In some cases, desperately).

So, the secret to ProCoach is really technology + curriculum + YOU.

Remember: Software can never replace a client’s need to connect with a person. (It can, however, help that person become more efficient and effective).

In the end, ProCoach is here to:

  • Help you deliver an amazing coaching experience that’ll both change your clients’ lives and improve your business.
  • Help your clients experience “whole person” coaching to become the best possible version of themselves.

And remember: your coaching skill and expertise is the difference-maker here. We offer the world-class tools. You bring the coaching, support, and human connection required to get world-leading results.

Q: Can I interact with clients through the ProCoach software? A:

Yes, we want you to have a direct line to your clients. So we’ve built a custom messaging system within ProCoach.

Through this system, clients can reach out to coaches and vice-versa. It’s like email but it’s all contained within the ProCoach software.

Actually, it’s better than email: Imagine having all of your client’s details right there in front of you as you email them: their body stats, progress, latest messages and lesson responses, photos… everything.

That’s what’s possible. Each time you write a message to a client, all their data will be up on your screen at the same time. You don’t have to rely on memory.

Everything you need to know is all right there for you, literally at your fingertips.

Messaging system within the client detail page.

In addition to the messaging system, there’s a built-in feedback system.

So, if you choose to review a client’s progress updates or assignments, you can send feedback or encouragement that’ll be delivered via their coaching homepage.

While giving feedback isn’t required, it’s a really nice way to establish a connection.

Coach feedback on a lesson in the “today page”.

Details on how to use the messaging system and feedback system are included in the Learning Center. (And don’t worry, these features are REALLY simple to use.)

Q: Do clients also get a Precision Nutrition coach? A:

Nope. Again, through ProCoach, you’re the coach.

The curriculum and the content are delivered in a totally automated way.

But you’re highlighted as the coach. Which means you’ll be accountable for monitoring client results and doing the actual coaching.

How much of that you choose to do is completely up to you.

Q: If I'm monitoring client results, how much time will I have to spend coaching nutrition? A:

There are essentially two ways to use ProCoach.

The first way is completely hands-off.

Option 1: Simply add clients to the program and let the program roll without your intervention.

In this case, you won’t need to review assignments, track adherence, or anything else related to nutrition.

The trade-off? The client is on their own. If they’re stuck or struggling, and you’re not checking in, the probability of their success goes down.

Option 2: Coaching.

After adding clients to the program, you’ll simply commit a few hours each week to monitoring your clients’ responses, adherence, and results.

You can give them feedback. Help them troubleshoot (either in-person or through ProCoach). And provide a higher level of service.

Both options are fine.

In fact, we offer both options through our own Precision Nutrition Coaching programs.

One is a highly personal program where one of our full-time Precision Nutrition Super Coaches oversees each client’s daily work and progress. The other is an automated program in which there’s no coach working one-on-one with each client.

The key is to charge accordingly (more for the personal coaching program, less for the automated program). And to be clear about what clients can expect from each program from the start.

Q: How long will each client be in the program? A:

ProCoach contains a full year’s worth of healthy eating and lifestyle habits. Why a full year? Two reasons actually.

First, the program is about progressively building habits over a longer period of time to promote confidence and long-term sustainability.

But there’s a business reason too.

The most expensive thing in nearly every business is client acquisition (i.e. getting a new client when one leaves or finishes a program). And most fitness and nutrition businesses fail precisely because they offer shorter-term programs (6-12 weeks).

It’s just too hard to bring in a new crop of clients every couple of months.

With the up-to-12-month program that ProCoach offers, you’ll be keeping clients much longer so you don’t have to scramble to acquire new clients every few months.

This could be the difference between success and failure. Between your business growing and thriving and it withering away.

So the idea of a longer 12-month program is a win for your clients (they’ll get better results) and a win for you (your business is more likely to grow and thrive).

But, here’s the important thing, you don’t have to sell it as a 12-month program. You can just sell it as “coaching”. If the client only stays for 3 months, 6 months, 9 months, it’s fine.

Just like with your regular coaching.

Q: What if my clients don't want to do the full year? A:

As mentioned above, if you (or your clients) hit the 3 month (or 6 month, or 9 month) mark and decide it’s enough time, you can stop following along at that point.

Again, we recommend that people follow the full curriculum to “the end” because it’s designed to move along a specific teaching and discovery arc, sort of like a story.

And, of course, there’s a strong business reason for keeping clients the full duration.

However, there’s no harm if folks choose not to follow the whole thing. You’ll simply remove the client from the program (it’s really easy to do), they stop paying you, and that’s it.

Just like with your regular coaching. Presumably you have enough “coaching” in you to keep certain clients forever. But you don’t actually ask them to sign up forever. You just get started, do your best, and see how long they stay.

Q: As a trainer, my clients rarely stay with me for a full year. Can I still use ProCoach? A:

Yes, you can.

In fact, the program may actually:

  • help you keep clients longer because it drives superior client results, and
  • allow you to keep working with a client even when you’re not seeing them in-person.

In the latter scenario, let’s say you’re a personal trainer or physical therapist working with a client 3 times a week.

You add that client to ProCoach and, after 6 months, they decide to stop working with you as a trainer or therapist (either because of financial limitations or because they’re feeling self-sufficient with movement).

The cool part? You can keep working together on nutrition and lifestyle changes, for a much lower monthly fee, exclusively through ProCoach.

Whereas otherwise you would have lost the client, here you get to keep them for at least a year.

Of course, that’s just the short-term gain.

In the long run, by keeping an active coaching relationship open, clients are more likely to come back to you again if they need additional training, rehab, or medical support.

Q: What happens at the end of the year? A:

As mentioned above, ProCoach delivers healthy eating and lifestyle habits over the course of a year. (That’s how long our clients commit to being with us. And we’d recommend you set things up the same way.)

Once the year is up, the next steps are entirely up to you and your client.

Most clients will feel self-sufficient and in control of their nutrition and lifestyle choices. (After all, that’s the goal). At that point they’d graduate from the program and you’d simply replace them with someone new.

Other clients might choose to repeat the program. With habit-based programming, repeating the process only serves to deepen your experience. Think of it as “more reps” or “more practice” at healthy eating.

Q: Can I sign up clients anytime? Or only at specific times of the year, as a group? A:

ProCoach offers the flexibility to sign up clients whenever you like.

Want to enroll new clients as they start working with you? No problem. You can add new clients to the program any day of the week, any week of the year.

Want to do cohort groups like we do? You can do that too.

Or you can do a mix of both; maybe a few big groups a year and ongoing enrollment in between. There’s lots of flexibility to do both.

Q: Is there a demo of ProCoach in action? A:

Yes, in case you missed the video above:

Check out this demo of ProCoach in action.

 

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Who’s ProCoach for? (And who’s it not?) Q: If this is how you coach your own clients, why offer it to other professionals? A:

The answer is simple: We want to use nutrition coaching to help as many people in the world as possible. And, to do that, we need you.

To understand what I mean, here’s some basic math.

Over the last 15 years, over 100,000 clients have gone through Precision Nutrition’s ProCoach. Sure, that’s impressive. But check this out.

Imagine that over the next 10 years, 50,000 fitness and health professionals start using ProCoach. If each one coaches just 25 people, that’s over 1,000,000 lives changed.

That’s 10 times the impact!

So, by working together, two things happen:

  • You get to deliver something amazing to your clients that’ll help change their lives and help improve your business.
  • We get to use a program that we’ve already built to reach millions of people and make a bigger difference in the world.

It’s all-win for everyone.

High fives.

Q: Which type of professionals would benefit from using ProCoach? A:

ProCoach is perfect for:

  • personal trainers
  • strength coaches
  • yoga/group exercise instructors
  • rehab specialists
  • manual therapists
  • doctors and other healthcare providers
  • dietitians
  • nutritionists

Bottom line: If you work with clients or patients (in-person or online) who want to eat better and improve their lifestyle habits — and you want a seamless way of adding nutrition support to your practice — this is for you.

Q: Who is ProCoach NOT for? A:

ProCoach is probably not for you if:

  • You work exclusively with bodybuilders or physique athletes.
  • Your clients are all preparing for a specific competition or event.
  • Your clients are all elite competitors already in great shape.
  • You work with all your clients for a short and defined period of time.

This program delivers healthy eating and lifestyle habits over the course of a full year. So it’s not tailored to elite-athlete or physique-competitor needs.

Plus, the program is about progressively building habits over a longer period of time to promote confidence and sustainability. So, if you generally coach people for short/defined periods of time, it’s probably not a good fit.

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Q: Do I need to be PN Certified to use ProCoach? A:

Right now we’re only opening this program to Precision Nutrition Certification Level 1 and 2 students and graduates.

Therefore, if you’ve signed up for either the Precision Nutrition Level 1 or Level 2 Certification program, you can register to use ProCoach.

Q: How is ProCoach different from the Level 1 and Level 2 Certification programs? A:

The Precision Nutrition Level 1 and Level 2 Certifications are education programs.

Specifically: Level 1 is a self-directed certification course designed to cover the art and science of exercise and sport nutrition for health and fitness professionals.

And Level 2 is a yearlong internship/mentorship designed to help our Level 1 graduates become true masters of the art of coaching — what we call Super Coaches.

ProCoach is totally different.

With ProCoach you’re able to use the very same software (and curriculum) Precision Nutrition uses to deliver habit-based coaching to your clients.

Q: Is ProCoach appropriate for Level 2 or 3 eaters? A:

As mentioned above, ProCoach isn’t a great fit for clients who are:

  • dieting bodybuilders or physique athletes
  • preparing for a specific competition or event
  • elite competitors and already in great shape, or
  • working with you for a very short time

This program delivers healthy eating and lifestyle habits over the course of a full year. So it’s not tailored to elite-athlete or physique-competitor needs.

Plus, the program is about progressively building habits over a longer period of time to promote confidence and sustainability. So, if you generally coach people for short/defined periods of time, ProCoach is probably not a good fit.

In Precision Nutrition parlance, ProCoach is perfect for most of your Level 1 and Level 2 clients. And it’s probably suitable for a small percentage of your Level 3 clients, but not all of them.

Q: My clients are beginners with a lot of weight to lose. Will ProCoach work for them? A:

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

This program takes the needs of beginner clients into account, using a habit-based approach rooted in change psychology.

To this end, most beginners feel like the pace of the curriculum is perfect for them and brings out their best.

To see for yourself how diverse our clients have been, check this out:

What you’ll notice is that our clients come in all shapes and sizes, are all ages, and come from all different backgrounds. Probably a lot like your clients.

Q: My clients are NOT beginners. Will ProCoach work for them? A:

Lots of our clients have 5+ years of experience with consistent training and healthy eating. Nevertheless, they come to us because their results aren’t quite matching up with their knowledge.

(Heck, we’ve even helped hundreds of personal trainers get back in shape. Like Toni. Or Ron.)

Usually, with clients like this, the problem is consistency; they know what to do but they struggle with the grind of doing it day-in and day-out. And that’s the foundation our program is built on.

Of course, if your clients are elite athletes, already in awesome shape and looking for that 1 percent sports nutrition edge, this curriculum isn’t for them.

However, it will help experienced exercisers get their eating and lifestyle habits on track. It’ll also help them stay consistent if that’s one of their struggles.

Q: What if clients don't want to lose weight, but just eat better? A:

That’s great too. Because lifelong fitness and health is more than losing weight.

This program teaches clients how to learn how to maintain a lean and healthy body for life.

From nutrition to stress management to sleep, they’ll develop a new and healthier relationship with food, eating, stress, and sleep. And that’s a major breakthrough for most people.

Q: What about my clients who want to gain muscle? A:

The ProCoach curriculum works well for clients interested in:

  • eating better
  • looking better
  • feeling better
  • improving their health
  • losing body fat, and
  • experiencing body recomposition.

However, it’s not designed to teach clients how to eat for maximal muscle gain, maximal strength gain, or specific sports performance goals.

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How will ProCoach help my business? Q: I already coach nutrition. Why do I need ProCoach? A:

If you’re already rockin’ a reliable, scalable, and automated nutrition coaching system, rock on. You probably don’t need this.

However, many professionals who offer nutrition coaching in fitness, rehab, or medicine, find it to be a struggle. We surveyed more than 10,000 of them, and their main challenges are:

  • Standardizing coaching so every client gets the same level of care.
  • Being able to coach many clients without a lot of extra work.
  • Automating coaching so they don’t waste lots of time on admin.
  • Identifying client’s limiting factors and their next action.
  • Making sure clients are being consistent and following through.
  • Figuring out how to charge and how to structure coaching.

Precision Nutrition’s ProCoach addresses each of these, making nutrition coaching and support easier for you and more effective for the client.

Q: What do you mean when you say this allows reliable, scalable, and automated coaching? A:

I’ll define each below.

Reliable

You’re able to deliver the same high-quality coaching experience to every client regardless of what else is going on… in your life or your clients’.

This is hard to do when your coaching is either one-off or you have more than one employee.

Scaleable

You’re able to coach 5 clients, 50 clients, or 500 clients.

(And going from 5 clients to 500 requires very little additional effort.)

We coach around 5,000 clients a year using a small group of coaches. So I think it’s safe to say that scalability is well proven.

Maybe you’re crunched for time? Too busy to look after everyone’s nutrition and training? No problem, we’ll save you time while increasing your effectiveness.

Automated

You’ll be able to deliver nutrition habits, lessons, and assignments on time and on track, no matter what else you’re doing.

Whether we’re sleeping, busy, out of town, in bed with the flu, stuck in traffic or on a plane somewhere above the Pacific ocean… it doesn’t matter.

Our system will take care of our clients regardless, and make sure they get what they need.

Plus daily, weekly, and monthly check-ins are completely automated too.

Q: What kind of results can I expect when using ProCoach? A:

In our Precision Nutrition Coaching program clients average around 15 pounds of fat loss in the first 6 months. That’s at least 3 times as effective as exercise coaching alone.

Interestingly, our coaching is 100 percent online. Our clients get those results without ever meeting us in person.

Here’s something even more interesting:

If clients work with an exercise coach or trainer, in person, while doing Precision Nutrition Coaching, they lose closer to 25 pounds of fat in 6 months on average. That’s over 4 times as effective as exercise alone.

So think about that for a second.

If you’re a trainer, by using ProCoach in conjunction with your training services, you might be able to get better results than we can.

Indeed, since we first opened ProCoach to Precision Nutrition’s students and graduates — in June of 2016 — our new ProCoaches went on to:

  • enroll over 100,000 new clients,
  • help them lose over 965,000 pounds, and
  • collect nearly $57 million in revenue.

And that’s just in the first two years. I can’t wait to see what will happen as ProCoach grows even more.


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Q: How will this help me coach more clients than I can right now? A:

When we first built ProCoach 15 years ago, I was able to go from coaching 25-35 online coaching clients at a time to 100-150 clients at a time.

All while working the same number of hours in a given week.

I was no longer doing all those little annoying, time-wasting admin tasks every day. My client records were well-managed. Daily lessons and habits were delivered without my intervention. And daily check-ins were 100 percent automated.

This means I was able to deliver content more regularly, provide built-in accountability, collect client data more consistently, and make clients feel taken care of without me having to be in touch 24 hours a day, 7 days a week.

Today, our coaches average 300 clients per 1 coach.

Q: Can I “white label” the software and use my own logo? A:

For now, no. But you’ll have your own contact info listed as “the coach” and everything will run through you.

Q: Will you show me how to build ProCoach into my business and charge for it? A:

Because we can’t possibly know your market or your clients as well as you do, we’re not in a great position to tell you exactly how to offer ProCoach in your business.

With that said, ProCoach does include a very comprehensive Learning Center that includes sections on business models, marketing, sales, and a whole lot more.

Overview of the ProCoach Learning Center.

These are full of the best practices we’ve learned over the years. So there’s a good chance a lot of this information will work for you.

You can access this once you register as part of the upcoming group.

Q: Does ProCoach manage billing for me? A:

No, the software doesn’t manage the billing of your clients.

Most users already have billing systems in their businesses. Managing two billing systems introduces unnecessary administrative complexity. And that’s what ProCoach is here to solve.

In addition, while many professionals will use ProCoach as a profit center for their existing business, others will use it as a value-add for their highest-paying clients.

By leaving a billing system out of the software you have the flexibility to offer nutrition coaching as a pay-for-service offering for some clients and a free value-add for others.

Q: How can I use ProCoach to establish a track record and get more clients? A:

We’ve built some really cool features into the program for just that. These allow you to collect lots of client data and then turn those data into compelling marketing materials.

For example, built into ProCoach is a series of progress trackers. On their own, or with your help, clients will regularly:

  • Report body weight.
  • Record body girths.
  • Upload front, side, and rear photos.
  • Include subjective progress markers.
  • Report on consistency.
  • Complete feedback surveys.
  • And more.

It’s all built right into the software.

One of the progress checks that comes every few weeks.

Not only will these data help keep your clients on track, and keep you informed about everything that’s happening when they’re not with you, they’ll also serve another function: proof.

You can download printable reports and turn these into hardcopy (or digital) booklets to share with prospects. These will demonstrate the kind of results clients get while working with you.

Printable report – men. Printable report – women. Q: I run a fitness facility with multiple trainers. How can I get all of them using ProCoach? A:

You’d simply sign each up for their own account based on the number of clients they have.

This keeps things really simple and avoids the unnecessary hassles of trying to create, manage, and price enterprise-type solutions.

Q: I'm an international coach with clients all over the world. Can I still use ProCoach? A:

Of course. We work with clients in over 100 countries, on every continent but Antarctica (so far).

No matter where you — or your clients — 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

Antarctica, give us a call.

Q: Is ProCoach available in Spanish, French, Dutch, Portuguese, Italian, etc? A:

No, not yet.

Both the coach dashboard and the client interface are delivered in English for now.

Carolina Belmares - testimonial card

 

Want to learn even more? Join the Presale List Today

How much does ProCoach cost? Q: Is there a limit to how many clients I can coach? A:

No, there is no limit. You can coach 1 client, 100 clients, or 1000 clients with ProCoach.

Couple of notes, though. First, we start everyone with the basic plan (0-20 clients) because, as you add additional clients, the software simply upgrades you to the next level when appropriate.

So you’ll start with the 0-20 client plan. Add as many clients as you want. And we’ll take care of the rest. We’ll just bill you based on the number of active clients you’re working with at any point in time.

Also, the ProCoach dashboard is optimized to support 200 or fewer clients per single account (i.e. per coach). So, if you run a coaching business with multiple coaches, it’s best to have a separate account for each coach.

Q: How much does it cost to use ProCoach? A:

We’ve priced this program to be very, very affordable. (Because we want everyone using it.)

Imagine that, over the next 10 years, 50,000 fitness and health professionals start using ProCoach. If each one coaches just 25 people, that’s over 1,000,000 lives changed.

So here’s the exclusive presale price:

$99 USD a month for 0-20 active clients

$149 USD a month for 21-50 active clients

$199 USD a month for 51-100 active clients

Note: This isn’t $99 USD per month, per client. This is a $99 USD flat fee. You pay $99 USD total per month. And you get to coach up to 20 clients a month using the software.

Also note: This price is only for people on the presale list; people not on this list pay 30% more. That means $149 USD a month for 0-20 clients, $199 USD a month for 21-50 clients, $249 USD a month for 51-100 clients.

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: What about ProCoach Workouts? A:

The ProCoach curriculum includes nutrition, sleep, stress management, and other lifestyle lessons and practices. If you’d like to also coach exercise using ProCoach Workouts, that’s a $69 USD per month upgrade.

This upgrade is available once you’re a member, within your ProCoach dashboard. With it, you can offer exercise to an unlimited number of clients for the same monthly price.

Q: Do PN Level 1 and/or Level 2 graduates get a discount? A:

There are no special discounts for Precision Nutrition Level 1 or Level 2 Certification graduates.

However, there’s a very generous 30% discount for those who add themselves to the presale list.

Q: How much can I charge clients when using ProCoach? A:

At Precision Nutrition, our personal coaching clients have paid as much as $179 USD per month to work with us. So you can go with that number if it makes sense for your market.

Of course, you could charge more or less based on your clientele, your offerings, and how you want to roll this out.

Another option is to not charge anything.

You could offer this as a value-add for your best, or highest-paying, clients. Just build ProCoach into your offering/pricing from the beginning, so there’s no need for an additional upcharge.

There are so many possible options here and we don’t place any limits on what you can charge.

Q: How profitable will this really be for me? A:

This is where things get exciting.

At Precision Nutrition, our personal coaching clients have paid as much as $179 USD per month to work with us. If you charge the exact same amount for nutrition coaching in your business, here’s the math.

20 clients paying $179/month = $3,580 USD monthly revenue

$3,580 monthly revenue – $99/month to PN = $3,481 USD monthly profit for you

100 clients paying $179/month = $17,900 USD monthly revenue

$17,900 monthly revenue – $199/month to PN = $17,701 USD monthly profit for you

Again, you can charge whatever you think makes sense for your market.

We’re only sharing these numbers to demonstrate how low the monthly investment is relative to the profit potential.
How can I get started with ProCoach? Q: When does the next program kick off? A:

We’ll open another limited registration on Wednesday, June 5th, 2019, and that will probably be your last opportunity until late 2019.

Last time we opened registration, we sold out in under 2 hours and a lot of really interested coaches were left out.

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 join the presale list.

Once you do, we’ll send you a special link 24 hours before the general public. Register early on that day and it’s more likely, although not guaranteed, you’ll get a spot.

Q: What if I don't like ProCoach? A:

No problem, you can cancel at any time with the simple click of a button.

If you cancel within the first 90 days, we’ll give you all your money back.

After that, you can cancel any time. No questions asked, let us know and we’ll stop billing you right away.

Q: What are current ProCoaches saying about the program? A:

We recently invited some of our ProCoaches to Toronto to talk about their experience using the program. Here’s what they had to say:

ProCoach helps you save time, earn more money, and connect more deeply with clients.

Q: How can I find out more? A:

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

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

Interested? Add your name to the presale list. You’ll save 30% and secure your spot 24 hours before everyone else.

On Wednesday, June 5th, 2019, ProCoach becomes available to all Precision Nutrition Certification students and graduates.

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

  • You’ll pay less than everyone else. At Precision Nutrition, we like to reward the most interested and motivated professionals, because they always make the best students and clients. Join the presale list and we’ll give you 30% off the monthly cost of Precision Nutrition’s ProCoach.
  • You’re more likely to get a spot. Remember, last time we sold out within hours. But 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 help more people live their healthiest lives, grow your business, and worry less about time and money… ProCoach is your chance.

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The post Precision Nutrition’s ProCoach: Frequently asked questions. Find out if ProCoach is right for you. appeared first on Precision Nutrition.

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Why nutrition science is so confusing. [Infographic] 9 reasons eating well isn’t as straightforward as we’d like it to be.

http://www.precisionnutrition.com/feed - Tue, 05/07/2019 - 23:01

From a certain perspective, nutrition science can seem like a mess. From another, it illustrates the very nature (and beauty) of the scientific process. Here we’ll explain why nutrition science is so confusing at times. We’ll also explain why, in the grand scheme of things, that’s okay.

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I recently participated in a health and fitness roundtable at a large event.

During the discussion, one smart, educated, PhD-trained expert complained about the state of nutrition science.

“You nutrition people make me mad!”
“Why so much conflicting information?”
“Why so much nonsense?”
“Why can’t you make it clear and simple?”

I can totally empathize.

From a certain perspective, nutrition science can seem like a mess.

Lots of competing theories. One study seems to suggest one thing. The very next study seems to say the opposite.

People interested in health, fitness and wellness are stuck in the middle. Confused. Directionless.

From another point of view, that “mess” of competing ideas demonstrates the real beauty of science.

You see, science means putting all the ideas — good, bad, otherwise — into the ring and letting them fight it out over hundreds of years, using a particular method to determine the winners.

And that’s precisely why nutrition science is so confusing at times. We haven’t yet had the hundreds, even thousands, of years for the best ones to emerge.

For example, macronutrients (fat, carbohydrates, and protein) weren’t even discovered until the mid-1800s. Vitamins weren’t discovered until the 1900s.

And that’s just the study of what’s in food, driven by problems — malnutrition and starvation — that we don’t face as often today in industrialized countries. (They’re still a problem in many parts of the world, though.)

It’s only in the last 20 years that we’ve begun studying newer problems, such as what’s healthy in a world full of tasty processed food and very little movement.

Just so you know, all scientific disciplines begin with confusion, dead ends, frustration, and silliness. (Before humans understood weather patterns, a tornado happened because someone angered the wind gods.)

But what’s young is destined to mature.

Nutrition science will eventually grow up.

Perhaps not as quickly as we’d like. Yet over time, the scientific method will cut and prune and do its work.

Meanwhile, here’s a nice summary of 9 main reasons why nutrition science can be so confusing at times.

And why (sometimes) the media screws up reporting it.

There you have it: Why nutrition science is so confusing at times. And why (sometimes) the media screws up reporting it.

Print out or save the infographic as a reminder when you’re feeling frustrated with nutrition research. And please share with a friend, client, or colleague who might benefit from it.

Passionate about fitness and nutrition?

If so, and you’d like to learn more about it, consider the Precision Nutrition Level 1 Certification. Our next group kicks off shortly.

What’s it all about?

The Precision Nutrition Level 1 Certification is the industry’s most respected education program. It gives you the knowledge, systems, and tools you need to really understand how nutrition influences a person’s health and fitness.

Developed over 15 years, and proven with over 100,000 clients, the Level 1 curriculum stands alone as the authority on the science of nutrition and the art of coaching.

Whether you’re already mid-career, or just starting out, the Level 1 Certification is your springboard to a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results.

[Of course, if you’re already a student or graduate of the Level 1 Certification, check out our Level 2 Certification Master Class. It’s an exclusive, year-long mentorship designed for elite professionals looking to master the art of coaching and be part of the top 1% of nutrition and fitness pros in the world.]

Interested? Add your name to the presale list. You’ll save up to 33% and secure your spot 24 hours before everyone else.

We’ll be opening up spots in our next Precision Nutrition Level 1 Certification on Wednesday, June 5th, 2019.

If you want to find out more, we’ve set up the following presale list, which gives you two advantages.

  • Pay less than everyone else. We like to reward people who are eager to boost their credentials and are ready to commit to getting the education they need. So we’re offering a discount of up to 33% off the general price when you sign up for the presale list.
  • Sign up 24 hours before the general public and increase your chances of getting a spot. We only open the certification program twice per year. Due to high demand, spots in the program are limited and have historically sold out in a matter of hours. But when you sign up for the presale list, we’ll give you the opportunity to register a full 24 hours before anyone else.

If you’re ready to boost your education, and take your nutrition game to the next level, let’s go down the rabbit hole together.

jQuery(document).ready(function(){ jQuery("#references_link").click(function(){ jQuery("#references_holder").show(); jQuery("#references_link").parent().hide(); }); }); References

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History of Chemistry. [ONLINE] Available at: http://www.columbia.edu/itc/chemistry/chem-c2507/navbar/chemhist.html. [Accessed October 2016].

National Institutes of Health: History of Congressional Appropriations, Fiscal Years 2000-2016 [ONLINE] Available at:
https://officeofbudget.od.nih.gov/pdfs/FY16/Approp%20History%20by%20IC%20FY%202000%20-%20FY%202016.pdf [Accessed October 2016]

Bes-Rastrollo M, Schulze MB, Ruiz-Canela M, Martinez-Gonzalez MA. Financial conflicts of interest and reporting bias regarding the association between sugar-sweetened beverages and weight gain: a systematic review of systematic reviews. PLoS Med. 2013 Dec;10(12):e1001578; discussion e1001578. doi: 10.1371/journal.pmed.1001578. Epub 2013 Dec 31. Review.

Carpenter KJ. A short history of nutritional science: part 4 (1945-1985). J Nutr. 2003 Nov;133(11):3331-42. Review.

Carpenter KJ. A short history of nutritional science: part 3 (1912-1944). J Nutr. 2003 Oct;133(10):3023-32.

Carpenter KJ. A short history of nutritional science: part 2 (1885-1912). J Nutr. 2003 Apr;133(4):975-84.

Carpenter KJ. A short history of nutritional science: part 1 (1785-1885). J Nutr. 2003 Mar;133(3):638-45.

College Park, MD: U.S. Food and Drug Administration. Section 23CRF101.9(g)

Cornelis MC, El-Sohemy A, Kabagambe EK, Campos H. Coffee, CYP1A2 genotype, and risk of myocardial infarction. JAMA. 2006 Mar 8;295(10):1135-41.

Guevara C, Cook C, Herback N, Pietrobon R, Jacobs DO, Vail TP. Gender, racial, and ethnic disclosure in NIH K-Award funded diabetes and obesity clinical trials. Account Res. 2006 Oct-Dec;13(4):311-24.

Livesey G. Metabolizable energy of macronutrients. Am J Clin Nutr. 1995 Nov;62(5 Suppl):1135S-1142S. Review.

Novotny JA, Gebauer SK, Baer DJ. Discrepancy between the Atwater factor predicted and empirically measured energy values of almonds in human diets. Am J Clin Nutr. 2012 Aug;96(2):296-301.

Ropella K (Author), Enderle JD (Editor). Introduction to Statistics for Biomedical Engineers Paperback. Morgan & Claypool Publishers; 1 edition (Oct. 1 2007)

Rosenbaum M, Leibel RL. Adaptive thermogenesis in humans. International journal of obesity (2005). 2010;34(0 1):S47-S55.

Simonson DC, DeFronzo RA. Indirect calorimetry: methodological and interpretative problems. Am J Physiol. 1990 Mar;258(3 Pt 1):E399-412. Review.

Westerterp KR, Goris AH. Validity of the assessment of dietary intake:
problems of misreporting. Curr Opin Clin Nutr Metab Care. 2002 Sep;5(5):489-93. Review.

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The post Why nutrition science is so confusing. [Infographic] 9 reasons eating well isn’t as straightforward as we’d like it to be. appeared first on Precision Nutrition.

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