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Mark Fisher on Unicorns, Ninjas, and Business Success

Mark Fisher is the co-founder of Mark Fisher Fitness, one of the most eccentric and successful fitness gyms of the fitness industry. In 2015, the MFF was recognized as one of Inc. 500’s fastest growing companies in America as well as one of the Top 20 Gyms in America by Men’s Health.

In addition to leading one of the most unique fitness gyms in the world, Mark is also the co-founder of Business for Unicorns, a coaching and consulting company helping business owners become exceptional entrepreneurs.

Mark joins me to discuss how he created Mark Fisher Fitness and how it has evolved since its inception. He describes how he came up with the use of unicorns and ninjas for branding and how it helped propel his business upward.

He also discusses why he stopped acting to pursue a career in fitness, and describes the kind of coach he has become. He also explains why he believes there’s no such thing as the best coach for everyone, the biggest mistakes he has seen trainers and fitness entrepreneurs make throughout his coaching career, and what “creating the city you want to live in” means to him.

 

When you have a business, it’s an opportunity to create the city you want to live in. – Mark Fisher

 

This week on The Physical Preparation Podcast:

  • Mark’s career before he founded Mark Fisher Fitness.
  • How he got started in the fitness industry.
  • Why he transitioned from acting to working in fitness and what his business looks like today.
  • How their business evolved to fit the needs of their clients in the last seven years.
  • The reason behind the funny characters they use for their branding.
  • Common mistakes trainers make from a business point of view.
  • The biggest mistake he’s made and the lesson he learned from it.
  • Why he’s interested in speaking at seminars and the topics he likes to talk about.
  • What we can expect from Mark Fisher in the near future.

 

Mark Fisher’s Life & Training Advice for Fitness Coaches:

 

  • Being the best trainer is not synonymous to being the best coach a person will ever meet.
  • You can’t ever stop marketing. That’s one of the worst mistakes a business owner can make.
  • Accept everyone as they are and always come from a place of service to provide clients with the experience they expect.
  • The second you appeal to everybody you appeal to nobody.

 

Resources Mentioned:

 

 

Connect with Mark:

 

 

 

Make 2019 Your Best Year Yet!

Are you ready to take your health and fitness training to the next level and make 2019 your best year yet? The best way to achieve your fitness goals, improve your training techniques, and create healthier habits is by working with a coach.

At Robertson Training Systems, we want to help you feel great while getting stronger, improving your mindset, and achieving your fitness goals!

To do this, we want to invite you to join one of our coaching programs: the RTS Online Coaching Platform or our Annual Training Group Program to maximize your performance and ensure you’re making progress toward your goals.

 

RTS Online Coaching Platform:

With the RTS Online Coaching Platform, you’ll:

  • Work directly with me to create a customized coaching program specific to your unique needs and goals.
  • Receive an updated workout strategy each month to ensure your program is challenging, yet rewarding.
  • Frequent communications with me to ensure your workout is on-point and you’re making progress each month

To join the RTS Online Coaching Platform, visit RobertsonTrainingSystems.com/Coaching

 

Annual Training Group Program:

My Annual Training Group Program is more than just a training program!

In this program, we’ll focus on the four phases of physical training, which include:

  1. Building the Engine
  2. Leaning Season
  3. Athletic Domination, and
  4. Getting Strong(er)

You’ll also receive new monthly workouts to follow and set monthly challenges to develop strong habits in nutrition, recovery, and mindset.

To sign up for the Annual Training Group Program, visit: RobertsonTrainingSystems.com/Annual

Let’s make 2019 your best fitness year yet!

 

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The post Mark Fisher on Unicorns, Ninjas, and Business Success appeared first on Robertson Training Systems.

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How to Train While Working a Physical Job — Create Your Program

https://www.elitefts.com/education/feed - Thu, 12/27/2018 - 11:15
Once you go through these seven steps, you should have a nice simple program that will allow you to reach your goals while staying true to your priorities and meshing with your daily work demands.
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Determining Phase Length & Proportion

http://www.jtsstrength.com/feed/ - Thu, 12/27/2018 - 10:01

Learn how to find the right mix of Hypertrophy, Strength and Peaking phases to improve a lifter’s training and optimize their Phase Potentiation strategy.

The post Determining Phase Length & Proportion appeared first on Juggernaut Training Systems.

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Knowing When Not to Grind

https://www.strongfirst.com/blog/ - Thu, 12/27/2018 - 08:39

Goals are some of the most powerful fuels for progress in life, business, and training. But recognizing when a temporary pull-back may improve longevity or deliver better long-term results while minimizing potential negative side-effects is a skill that comes through practice and experience. Being a student of strength is a long game. 

“Warts and All” —My 2018 in Review

When commissioning a painting, Oliver Cromwell told the artist (Sir Peter Lely) to paint him “warts and all,” instead of in the more flattering style common in that day. You could call what Lely was offering the original “photoshop.” In today’s social media driven world—rife with filters and photoshop, and the tendency toward putting on a “flattering” face to our lives—we rarely see “warts and all.”

What “warts,” you ask? I failed to achieve one of my 2018 goals.

I started the year by telling you what I was going to be training for and how I planned on accomplishing my four major goals:

  1. Teaching at StrongFirst and FMS events,
  2. Successful completion of the SFL,
  3. Successful completion of the SFB, and
  4. Sinister.

StrongFirst-SFL-DeadliftSo how did it go? In my Quarterly Update article, I discussed my training leading into the SFL. But what happened since then? Out of the four goals, I succeeded at three of them. I was moving well and able to demonstrate and teach effectively. I achieved SFL and SFB. However, Sinister will not be happening this year.

Why not? I’ll let Kenny Rogers explain:

You’ve got to know when to hold ’em
Know when to fold ’em
Know when to walk away
And know when to run
You never count your money
When you’re sittin’ at the table
There’ll be time enough for countin’
When the dealin’s done

Every gambler knows
That the secret to survivin’
Is knowin’ what to throw away
And knowin’ what to keep
‘Cause every hand’s a winner
And every hand’s a loser”

Lyrics from The Gambler

Kenny had some wise advice there.

Knowing When Not to Grind

Now I know that one of the popular messages in life, work, and training is to “grind.” Embrace the grind. With pictures of one person digging a tunnel and walking away one strike from hitting gold and another person continuing the dig although they are several strikes from gold. The message—do not quit.

But there is a difference between quitting and knowing when to fold’em. And this comes from experience.

This is not to give people a pass on quitting everything they start, or at the first sign of difficulty. Far from it since I embrace persistence as a key attribute to success in life. As I have been saying: if I had a superpower it would be stubbornness—and stubbornness in its most elevated form is persistence. As Calvin Coolidge noted: “Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not: the world is full of educated derelicts. Persistence and determination alone are omnipotent.” 

Knowing when to hold’em and when to fold’em is a skill earned and learned through the practice of persistence. The key is to fold’em before “driving off the cliff” into personal ruin (in financial cases) or injury (in the case of training).

And that is why I bumped my Sinister goal to 2019. I recognized the need to fold’em and adjust my training instead of “grinding.”

What did I recognize? My training was too heavy, too often and my body was not happy. I have accumulated some mileage on my 47 trips around the sun. Some of that mileage was earned by not stopping when I should have stopped. Other parts were simply by “life happening” rather than by choice. But in the end, this mileage and my ability to listen to it now is a powerful tool.

Also realize that personal goals, while very important, are not mandates writ in stone. I joke at workshops all the time that unless you are getting paid to hit that next rep or set, you can stop. Know when to fold’em.

So moving into 2019, I do so with more earned knowledge and the persistence to adjust my training and achieve Sinister. I hope that 2018 was successful for you and wish you every success in 2019.

Here’s to a Strong 2019.

Achieve Sinister

Brainy Quotes: Calvin Coolidge

The post Knowing When Not to Grind appeared first on StrongFirst.

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Best Articles of 2018: My Picks

http://www.tonygentilcore.com/feed/ - Thu, 12/27/2018 - 08:27

Yesterday I highlighted the best articles from 2018 according to what resonated with YOU. They were the articles that received the most traffic according to Google analytics.

You can check them out HERE.

Today, however, it’s my turn.

It’s all about me, me, me, and ME.  These were the articles I felt were Pulitzer worthy and yet didn’t receive the love I had hoped for.1

Copyright: sirichai_123rf / 123RF Stock Photo

Best Articles of 2018: My Picks The Forgotten Component of Progressing in the Weight Room

This was the most recently written of the bunch – last week, actually – but one I believe sends a powerful message.

The Words We Use Matter

Stop telling clients they’re broken. Instead set them up for unrelenting success.

5 Things You Can Do Today to Retain Clients

Suggestions may or may not include an after hours fight club.

The Underrated Value of Mediocrity 

The best piece of gym advice is to show up, do the work, repeat. Average or mediocre workouts are what makes or breaks progress.

My Take on the Keto Craze

I rarely venture into the world of nutrition, but I was compelled to write this article after an interaction with an GNC employee.

Keto = not magic.

Lessons In Lifting From a Dad: Year One

I take what I said above back.

After re-reading the article, THIS is my favorite one from this past year.

How The Matrix Can Make You a Better Coach

There is no spoon.

The post Best Articles of 2018: My Picks appeared first on Tony Gentilcore.

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The Best of 2018: Strength and Conditioning Videos

https://ericcressey.com/blog - Thu, 12/27/2018 - 04:41

With my last post, I kicked off the "Best of 2018" series with my top articles of the year. Today, we'll highlight the top five videos of the year.

1. Supine Banded Shoulder Flexion on Roller - I love this exercise for building thoracic spine mobility, shoulder flexion, and scapular posterior tilt.

2. Split-Stance Hip Abduction End-Range Lift-off - CSP coach Frank Duffy contributed this awesome hip mobility challenge as part of a guest post this year.

3. Landmine Lateral Lunges - This is an exercise I thought up on the fly while working with three-time Cy Young Award winner Max Scherzer, and we liked it so much that it's become a mainstay in his offseason programming.


4. Rhomboids Functional Anatomy - this webinar is an excerpt from my popular new resource, Sturdy Shoulder Solutions.

5. Knee-to-Knee Rollover Medicine Ball Stomp - this new medicine ball drill was a power training exercise thought up by my CSP-FL business partner, Shane Rye. The knee-to-knee approach encourages the athlete to stay in the back hip longer.

I'll be back soon with the top guest posts of 2018!

Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!

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The Nocebo Effect: How the “Key Link” is Often a Belief, not a Thing

http://www.craigliebenson.com/feed/ - Wed, 12/26/2018 - 19:46
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“We work at the acceptable level of uncertainty,” according to Dr Karel Lewit, founding Neurologist of the Prague School of Rehabilitation & Manual Medicine. Being an outlier requires you’re unafraid of being wrong & comfortable with uncertainty. 

Dr Lewit was so ahead of his time. He realized the “key link” wasn’t just a key region or tissue as many manual therapists imagine, but could be from a repetitive task, old injury or nocebo ideas about the nature of hurt and harm or pathology and pain. Dr Lewit even wrote in P2 of the 1st edition of the English translation of his textbook

“The subjective assessment of pain allows us to correlate the nociceptive stimulation, the reflex reaction and the (central, psychological) susceptibility of the patient to pain.”

This was in 1982 four years before Gordon Waddell, MD wrote his Volvo award winning paper on the BPS model in back pain. He goes on to say

“…psychological factors play a great role, as motor patterns are to a certain degree expressions of the state of mind: anxiety, depression and an inability to relax…. no less important is the subject’s psychological attitude to pain..”

Regarding the most important nocebo – imaging findings Dr Lewit says, “Degenerative changes increase with age, but back pain…occurs more often between the fourth and sixth decade…we find subjects in perfect health but showing considerable degenerative changes: a person with these changes and severe pain may recover completely… while his degenerative changes continue to increase with advanced age. On the other hand there can be severe pain symptoms in young patients with no degenerative changes at all.”

Of course, pathology can be relevant our process should determine if special tests are needed to alter our menu of options. According to Lewit (1994) “The first and fundamental task in classification, and hence also in diagnosis, is whether we have to deal (mainly) with pathology or dysfunction.” 

Re: nerve root cases Dr Lewit states, “While disc surgery for lumbar root syndromes became a routine procedure…. the large majority of root syndromes resolve without operation. Reviewing these morphological changes…we can readily see that the do not explain the complaints of the vast majority of our patients.”

“…in most cases where our expertise is called for, the patient has received neither adequate therapy or rehabilitation…This is particularly serious in view of the principle symptom, ie. pain: The unfortunate consequence is that the expert, in order to find ‘objective’ criteria, feels bound to base his decision on the morphological findings..”

“There are psychological factors at work….the patient himself is informed…of the changes found in his X-rays and presented to him as the cause of his pain, with the inevitable consequences…the patient so ‘informed’ who becomes a hopeless problem for further management and invalidity is then not the consequence of the disease but of misguided ‘expert opinion’.”

“In most other fields of medicine, the attitude of the doctor is only too often that of the ancient shaman; the patient comes to be cured, whether by drugs, surgery…The patient (as the word implies) patiently does nothing about it; he is only the object of medicine. In rehabilitation, on the contrary, the patient is the subject, and as doctors we merely advise him how to deal with his predicament. This involves overcoming the comfortably passive role of the patient and dealing with the difficult problem of psychological motivation.”

“In this field of medicine a personal relationship between doctor and patient is vital.” According to Lewit (2008), “A patient…has to be given a systematic screening examination. No two patients are alike and the objective is problem solving.” 

More often than not the “key link” is not a thing. Instead of it simply being a tissue it’s at least as much due to a mindset or belief. In particular the mindset of the physician! This unfortunately can make the patient an unwitting victim of nocebo beliefs such as:

  • the relationship of structural pathology and pain
  • the belief that hurt = harm
  • the belief that activity is harmful & rest is best
  • the belief that old injuries haven’t healed

Janet Travell, MD succinctly stated, “after an injury tissues heal, but muscles learn. They readily develop habits of guarding that outlast the injury.”

We know how important mindset is. Michael Gervais, PhD said, “Confidence is the cornerstone of great performance. It comes from one place, what you say to yourself.”

This is why the the belief that one’s tissue is the issue due to being “unstable”, having poor posture, mis-alignment etc are all powerful words that have meanings which can dis-able people. The idea that an activity is harmful or that a person should avoid something like squats “a priori” flies in the face of modern sport science. As Tim Gabbett, PhD states, “its not the load that breaks you down. It’s the load you’re not prepared for.”

The best we can do is to avoid nocebos that can make people over-protective or under-prepared. This is why all the evidence has been suggesting that the twin cornerstones of management to prevent musculoskeletal disability involve reassurance & reactivation.

The post The Nocebo Effect: How the “Key Link” is Often a Belief, not a Thing appeared first on First Principles of Movement.

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WATCH: Dave Tate's Top 5 SS Yoke Bar Movements

https://www.elitefts.com/education/feed - Wed, 12/26/2018 - 16:37
Dave Tate could list 99 movements to use with the elitefts SS Yoke Bar... but he'll just show you his top 5 instead of giving an upsell. (It's just that good of a product.)
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Garrett’s A.I. Coaching Log #2

http://www.jtsstrength.com/feed/ - Wed, 12/26/2018 - 14:06

Garrett Blevins, former IPF World Record Holder, updates you on his progress using the Juggernaut A.I. System.

The post Garrett’s A.I. Coaching Log #2 appeared first on Juggernaut Training Systems.

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Best Articles of 2018: Reader’s Picks

http://www.tonygentilcore.com/feed/ - Wed, 12/26/2018 - 12:00

2018 was yet another successful year in many aspects, and I can’t express enough how thankful I am for such a loyal readership.

Since it’s the end of the year I wanted to take the next few days to highlight some articles you may have missed (or maybe want to read again). Today’s list highlights those articles which received the most web traffic.2

Put another way: these are the articles YOU felt were the best.

Copyright: delcreations / 123RF Stock Photo

Best Articles of 2018: Reader’s Picks What’s Better for Weight Loss: Cardio or Lifting Weights?

It’s a debate that won’t go away anytime soon, but I attempt to offer my train of thought in this article.

I.e, I win….;o)

Exercises You Should Be Doing: Renegade Push-Up

In a surprise (to me)…this iteration of my popular series, Exercises You Should Be Doing, made the list. I guess everyone likes cool push-up variations.

And car memes.

(shrugs)

NOTE: the push-up pictured above IS NOT a representation of the proper execution of the Renegade Push-Up, or any push-up for that matter.

5 Quick Tips to Increase Strength

1. Pick

2. Up

3. Heavy

4. Things

5. Repeatedly

In all seriousness, I do go into detail on five quickie tips you can follow to help increase your strength. This article also contains what’s likely the most awkward video on the internet of 2018.3

Getting Strong(er) Is Corrective

This would probably be MY pick for favorite article I wrote this year.

Stack the Rings for Better Squat Performance

You didn’t think I’d mention a ring and NOT include a LoTR reference did you?

Pfffft, whatever.

But for real: if you want your squats to feel better, read this article.

The post Best Articles of 2018: Reader’s Picks appeared first on Tony Gentilcore.

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Tempo Training Exercises for Glute Development

https://www.elitefts.com/education/feed - Wed, 12/26/2018 - 10:28
If you want to work on getting a butt Sir Mix-a-Lot himself would approve of, try out some tempo training. It's perfect for re-shaping your flat rear into an ass that just won't quit.
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The Best of 2018: Strength and Conditioning Articles

https://ericcressey.com/blog - Tue, 12/25/2018 - 15:00

With 2018 winding down, I'm using this last week of the year to direct you to some of the most popular content of the past 12 months at EricCressey.com, as this "series" has been quite popular over the past few years. Today, we start with the most popular articles of the year; these are the pieces that received the most traffic, according to my hosting statistics.

1. The Study Every Trainer and Coach Should Read and Understand - Good movement matters - and here's the research that helps to demonstrate why.

2. How to Use the Acumobility Ball for Upper Extremity Health and Performance - I'm a huge fan of the Acumobility ball, and in this detailed video-oriented post, I discuss how we utilize it for specific work in the upper body.

3. Crossfit and Confirmation Bias - Write a blog that mentions Crossfit and get great traffic? Go figure.

4. Making Movement Better: Duct Tape or WD-40? - Should you add stability or mobility to fix a problem? Give this article a read to find out.


Source: http://laughingateverydaylife.com/2016/07/duct-tape-vs-wd40/

5. Why You Shouldn't Look Up When You Lift - It drives me bonkers to see lifters looking up at the ceiling during squats, deadlifts, and even arm care exercises. In this post, I discuss why that's the case.

I'll be back soon with another "Best of 2018" feature. Up next, the top videos of the year!

Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!

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The $500 Christmas List Winner

https://www.elitefts.com/education/feed - Tue, 12/25/2018 - 11:18
After five days of reading, comparing, rereading, and finally voting, the big winner is...
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Don't Be a Christmas Tree Powerlifter

https://www.elitefts.com/education/feed - Tue, 12/25/2018 - 01:00
As you add ornament after ornament, string of lights after string of lights, and trinket after trinket, don't lose sight of the tree underneath.
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Precision Nutrition Coaching Grand Prize Winners: January 2019. We just surprised our latest winners with more than $125,000 in prizes!

http://www.precisionnutrition.com/feed - Mon, 12/24/2018 - 22:01

Jen and Nathaniel spent the past 12 months transforming their eating habits, health, bodies, and lives with personal help from a PN coach. And now? They’re our latest Grand Prize winners. See how we surprised them with $25,000 each, and meet the rest of our January 2019 Precision Nutrition Coaching winners.

++++

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

Yep, that’s more than $250,000 a year.

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

These folks started working with us in January 2018 and—over the course of the past year—completely transformed how they eat, move, look, and feel.

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

What’s more, they did all of this without extreme diets or crazy workout routines. There were no meal plans or off-limit foods. No unbreakable rules. No deprivation. And perhaps best of all, no guilt.

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

$25,000 Grand Prize Winner: Jen Lost 54 lbs and 43 total inches! Age: 42 years
Weight Lost: 54 lbs (from 182 lbs to 128 lbs)
Total Inches Lost: 43 inches (from 234 inches to 191 inches)

Nobody could ever accuse Jen Kruczek of being a couch potato.

She plays softball. Flag football. Indoor soccer.

She loves boxing. Tennis. Swimming. Yoga. Running.

“I hate having to choose,” she laughs. “I want to do it all!”

Jen’s athleticism had always been key to her identity. There was just one little problem: By the time she turned 40, her performance just wasn’t what it used to be.

Her joints felt stiffer. She tired more easily. She couldn’t always follow through on her softball coach’s suggestions.

And a series of five hamstring injuries in a year and a half didn’t help.

Nothing in Jen’s life had given her the same pleasure and sense of fulfillment as movement. And now, movement was becoming… complicated.

Was this the start of a downward spiral?

The prospect of losing mobility and strength was so upsetting that it forced Jen to ask herself a difficult question.

Could her struggles in the gym and on the field be traced to the 40 or 50 extra pounds she was carrying?

Weight had always been an issue for Jen. She’d try a diet, lose fifteen or twenty pounds, go off the diet, and quickly regain. It was demoralizing. She was tired of living that way.

Even worse was the frustration she felt. She wasn’t ignorant. She understood the basics of healthy eating.

She knew what she was supposed to do. So why was it so hard to make the change?

Jen knew she needed a true game changer. Reading about Precision Nutrition Coaching’s daily lessons appealed to her orderly, organized side. It seemed like the kind of program that could help her trade less healthy habits for better ones… for good.

With her coach and fellow clients providing support and accountability, Jen put down the cheese curls. Stopped going for takeout every day after the gym. Learned how to make mindful choices in the break room at work when the aroma of homemade donuts or bagels enticed her.

Slowly but surely, she started losing weight. Still, she didn’t realize how well the program was working until her ninth month, when she signed up for a half marathon.

Jen had run about a dozen half marathons in the past. But each successive run had seemed just a little bit tougher. In fact, she’d made her best time on her very first race back when she was 30.

Looking ahead, she didn’t think she’d ever be able to top that.

Imagine her surprise when, at the age of 42, she finished a full ten minutes ahead of her previous record. “When I started this program, I just wanted to avoid injuring myself so much,” she says.

Now, she’s not only injury-free, but she’s also performing at a higher level.

“That extra weight was dragging me down. Now it’s gone.”

Jen lives on Cape Cod. On the beach, she’s seen older people who can barely walk in the heavy sand or who struggle to stand up once they’ve settled themselves on a beach towel.

“Thinking about my future, I didn’t want to end up that way,” she says. Instead, she wanted to be like the vibrant 70-year-old who plays on her softball team. Or the women in their sixties who still play soccer with her.

“I want to become that active older person.” Precision Nutrition gave her the tools to make her dream a reality.

Her advice for anyone chasing their own transformation dream?

“Give yourself a year,” she says. “And trust the process.”

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

$25,000 Grand Prize Winner: Nathaniel Lost 54 lbs and 42 total inches! Age: 36 years
Weight Lost: 54 lbs (from 289 lbs to 235 lbs)
Total Inches Lost: 42 inches (from 295 inches to 253 inches)

At 35, Nathaniel knew he had a weight problem.

Indeed, he’d had a weight problem for most of his life.

In 4th grade, he already weighed in at 140 pounds. By high school graduation, he was over 275. And in his early thirties, he’d really let himself go.

Still, he figured he was healthy. He was young, and he’d always been active.

Then, he suddenly found himself in an emergency room waiting for a heart catheterization test. His blood pressure medication wasn’t working. “I failed a stress test,” he recalls. “They had to stop it partway through.”

Hang on, he thought.

“If I don’t make a change, I could die soon.”

Nathaniel credits a friend for guiding him toward Precision Nutrition. “He was a finalist himself a few years back. He knew the company was reliable.”

With his friend’s recommendation, Nathaniel committed himself to the program.

Right from the start, he treated it like a second job. He completed every lesson. Showed up for every workout. Put himself on the line by telling almost everybody he knew about his weight loss plan.

He even promised his kids that if he won, he’d take them to Disneyland. “When a 6-year-old is depending on you, that’s a lot of pressure,” he laughs.

The process wasn’t always easy.

While his family and friends supported him, they didn’t share his goal, so sometimes they’d be eating his favorite foods while he opted for a Tupperware container filled with something lighter.

Even on family vacations, he planned ahead of time and sometimes even brought along his own food to ensure he would have healthy options to choose from.

“They thought I was crazy,” he remembers.

And while he looked forward to exercising most days, there were inevitably some afternoons when he just didn’t feel like going to the gym. On top of that, he had to find ways to work around significant injuries at two different points during the program.

First, he tore his plantar fascia, the connective tissue that spans the bottom of the foot. This confined him to a walking boot and temporarily put an end to any running.

Since running was out of the question, he turned to rowing for aerobic conditioning. But rowing turned out to be a physical and mental trial.

When he started, he could barely squeeze out 11 minutes on the machine. That wasn’t exactly encouraging.

Still, there’d been signs of improvement, and those small progressions were enough to spark his hope and keep him going.

Take his hypertension, for example. About four months into coaching, around the time of that first injury, he started experiencing some weird symptoms again.

Turns out, his blood pressure wasn’t spiking. Instead, it was bottoming out! He’d improved so much that his doctors had to reduce his medications.

And by Nathaniel’s eleventh month—when he tore his biceps tendon playing touch football—eleven minutes of rowing was just a warm up for the two hours he could now sustain.

Not only that, but he’d also been off all blood pressure medications for six months.

Changing the way he ate and moved was only the start.

“I learned to see setbacks as challenges, not excuses,” he explains.

As Nathaniel’s health improved and his mindset shifted, his whole family took note. The changes in his mentality rubbed off.

Today, his wife is taking steps to pursue an important dream of her own.

His older daughter works out with him at the gym.

And his younger daughter’s getting ready to pack for Disneyland.

“I look like a different person now,” Nathaniel reflects. “But the outward changes are nothing compared to the inner changes. I’ve strengthened my mind even more than my body.”

Best of all, he’s healthy.

“At the beginning, this goal seemed so lofty, so unattainable,” he says. Now, he’s eager to tackle new challenges in every facet of his life.

After all, why settle for peak fitness?

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

Meet our other Women’s winners: |Anne

Anne

$10,000 Women's Winner:

Age: 67 years

Weight Lost: 57 lbs (204 lbs to 147 lbs)

Total inches lost: 37" (249" to 212")

The secret to my transformation lies in the PN method. Very small changes in food choices, which, when combined with other very doable lifestyle habits, have convinced me I can live like this for the rest of my life. My progress was steady and surprisingly easy.

- Anne

|Hanna

Hanna

$10,000 Women's Winner:

Age: 38 years

Weight Lost: 40 lbs (183 lbs to 143 lbs)

Total inches lost: 33" (227" to 194")

PN Coaching has taught me to listen to my body and make decisions about nutrition, exercise, and rest based on what makes me feel best physically and emotionally. I wasn't sure about sharing my photos, but this year really helped me a lot, and I hope that they might inspire and encourage others to join.

- Hanna

|Sheila

Sheila

$2,500 Women's Winner:

Age: 49 years

Weight Lost: 52 lbs (201 lbs to 149 lbs)

Total inches lost: 44" (262" to 218")

I joined PN because I was tired of being invisible in my own life. Slowly, this program instilled in me a sense of empowerment and confidence in my own abilities. I never wanted to be ‘skinny’—I wanted to be strong. I’ve learned so much about what my body is capable of. It hasn’t been a perfect year, but it’s been amazing. I am not invisible anymore.

- Sheila

|Annette

Annette

$2,500 Women's Winner:

Age: 45 years

Weight Lost: 37 lbs (189 lbs to 152 lbs)

Total inches lost: 28" (238 " to 210")

This past year, I learned self-acceptance and how to stop trying to be perfect. I found peace. Food no longer controls me. PN truly gave me my life back.

- Annette

|Shelley

Shelley

$2,500 Women's Winner:

Age: 60 years

Weight Lost: 32 lbs (148 lbs to 116 lbs)

Total inches lost: 26" (217" to 191")

I have transformed into a more confident person. A person who stands up taller with self-pride. A person who has learned what is important in life. A person who I like.

- Shelley

|Jodi

Jodi

$2,500 Women's Winner:

Age: 38 years

Weight Lost: 17 lbs (141 lbs to 124 lbs)

Total inches lost: 24" (206" to 182")

PN has constantly pushed me a little further, sometimes out of my comfort zone, past the limits I've set for myself. But man, have I come far. I can finally say it's my time to shine!

- Jodi

|Trish

Trish

$1,000 Women's Winner:

Age: 48 years

Weight Lost: 41 lbs (229 lbs to 188 lbs)

Total inches lost: 48" (265" to 217")

Before PN, I was not sure if I would ever be able to move like I did before my car accident. Now I’m not only moving better, but I’m also stronger than I have ever been! It’s been a true life transformation. PN not only gave me my life back, but a stronger, happier, and healthier version of myself. I’m so grateful!

- Trish

|Krista

Krista

$1,000 Women's Winner:

Age: 62 years

Weight Lost: 15 lbs (142 lbs to 127 lbs)

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

At first, PN Coaching was all about losing the excess weight I’d been carrying around for the last ten years. But as my year progressed, my journey became much more than that. Through the lessons, which were eerily timely to exactly what I was going through or thinking, I regained my old self: a person with healthy self-esteem, confidence, pride, a positive outlook, good relationships, and LOTS of energy. I now look forward to working out, sweating and—ahem—flexing my muscles. I wake up happy every morning, and I know this is due to the results I've achieved. I practically bounce out of bed feeling great about myself and looking forward to another new day and a chance to be active.

- Krista

|Olivia

Olivia

$1,000 Women's Winner:

Age: 26 years

Weight Lost: 22 lbs (163 lbs to 141 lbs)

Total inches lost: 19" (223" to 204")

Over the past year, I feel like I've rediscovered a part of myself that was missing. Thanks to my experience with PN Coaching, I have the self-knowledge and empowerment to sustainably care for myself and to boldly pursue my goals long-term.

- Olivia

|Alana

Alana

$1,000 Women's Winner:

Age: 54 years

Weight Lost: 32 lbs (224 lbs to 192 lbs)

Total inches lost: 31" (260" to 229")

I've gone from someone in pain and barely able to move to someone who does lunges and squats while cleaning the house. I can run two flights of stairs when I forget the laundry in the basement, and I didn't mind a two-kilometer backtrack in the mountains this summer to avoid a grizzly bear and her cubs. I am proud of my body and what it’s able to do. Oh, and there was that Spartan race I did—and more I plan to do. My whole life has changed. I'm back in school, pursuing a life-long dream, and I'm excited about my life.

- Alana

|Nivi

Nivi

$1,000 Women's Winner:

Age: 37 years

Weight Lost: 16 lbs (121 lbs to 105 lbs)

Total inches lost: 25" (207" to 182")

Precision Nutrition took the fearful, insomniac, crabby, insulin-resistant, coffee/chocolate/wine hound at 34 percent body fat version of me, and transformed it into a happy, healthy social entrepreneur and wellness coach! In short, just when the caterpillar thought the end of the world had come... it turned into a butterfly. That, in a nutshell, is the impact of PN on one year of my life (and continuing!).

- Nivi

|Brandy

Brandy

$1,000 Women's Winner:

Age: 70 years

Weight Lost: 29 lbs (164 lbs to 135 lbs)

Total inches lost: 27" (230" to 203")

Precision Nutrition, for me, was never a ‘diet.’ PN just gently, persistently, consistently, and compassionately guided me into a new paradigm. One of health, strength, endurance, flexibility, and confidence—all amazing ‘gains!’ And along the way, I managed to shed pounds, inches, clothing sizes, and above all, a negative self-image.

- Brandy

|Jennifer

Jennifer

$1,000 Women's Winner:

Age: 34 years

Weight Lost: 37 lbs (171 lbs to 134 lbs)

Total inches lost: 33" (240" to 207")

PN YEAR = BEST YEAR OF MY LIFE! Just a few habits that stick with me daily include: self-compassion, noticing my accomplishments, perseverance, surviving setbacks, and creating a pattern of striving to be or do just 1 percent better each day. The greatest part of all of this for me is that I can now passionately share these lessons with others!

- Jennifer

|Tracie

Tracie

$1,000 Women's Winner:

Age: 62 years

Weight Lost: 24 lbs (141 lbs to 117 lbs)

Total inches lost: 19" (209" to 190")

I’ve been thinking a lot about how to handle the incredible sense of POSSIBILITY and ABILITY I've gained through PN Coaching. As my physical body gets leaner and smaller, everything else—confidence, body awareness, and the sense of what is possible—not just in terms of fitness and nutrition, but in life, has expanded.

- Tracie

Meet our other Men’s winners: |Warren

Warren

$10,000 men's Winner:

Age: 44 years

Weight Lost: 58 lbs (225 lbs to 167 lbs)

Total inches lost: 45" (261" to 216")

Before Precision Nutrition Coaching, I was a yo-yo exerciser and a chronic dieter. I would follow a plan for three months, take maybe 6 months off, and then go back on for a month. On and on it went. I was 225 pounds, and I had back problems and severe vertigo from Meniere's disease, which had me bedridden multiple times a month. But, I decided to commit to 12 months of coaching, and I put my trust in the program. The lessons and exercises were easy to follow, and helped me form habits that will continue well after the program has finished. Fast forward to today: My back (as well as the rest of my body) is stronger, and the pain has disappeared. My last vertigo episode was almost a year ago. I’m the lightest and fittest I’ve been in over 20 years, I have more energy, and I’m more engaged with my work and with my family. I cannot thank the PN program and coaches enough. They’ve helped me achieve so much.

- Warren

|Regan

Regan

$10,000 men's Winner:

Age: 29 years

Weight Lost: 43 lbs (191 lbs to 148 lbs)

Total inches lost: 26" (237" to 211")

Precision Nutrition freed me from the 'paralysis by analysis'... when you overthink nutrition and exercise to the point that you’re left not knowing what to do… so you don’t do anything at all. When I finally allowed myself to let go of the minutia and just trust the program, things started to shift. I’m amazed at how much success I achieved. PN helped me build a foundation free of nutrition and fitness BS.

- Regan

|Scott

Scott

$2,500 men's Winner:

Age: 43 years

Weight Lost: 64 lbs (272 lbs to 208 lbs)

Total inches lost: 37" (276" to 239")

Precision Nutrition Coaching has helped me reconnect with my health and fitness. I used to be very passive about my health, but now I've become an active participant. I've learned how my body responds to different foods, exercise, and stressors, and now I know how to support myself with nutrition, fitness, and the right mindset so I can achieve my goals. The program brought me to a better nutritional, physical, and mental state.

- Scott

|Kevin

Kevin

$2,500 men's Winner:

Age: 44 years

Weight Lost: 36 lbs (166 lbs to 130 lbs)

Total inches lost: 31" (232" to 201")

Precision Nutrition Coaching has been the best investment in my health that I’ve ever made. Not only is my body fat lower, and my energy, endurance and strength better, but my problem solving skills and choices are healthier, too. The lessons, habits, and coaching tear down unhealthy thinking and build up wise, creative thinking that leads to improving physical wellbeing.

- Kevin

|Michael

Michael

$2,500 men's Winner:

Age: 54 years

Weight Lost: 32 lbs (186 lbs to 154 lbs)

Total inches lost: 24" (234" to 210")

My Precision Nutrition Coaching experience has been awesome. It has been a year of learning and understanding my body and how it relates to food. I have finally learned how to eat according to my body’s cues. Not only did I lose weight, but I’m also now the leanest and strongest I’ve ever been.

- Michael

|Tony

Tony

$2,500 men's Winner:

Age: 48 years

Weight Lost: 45 lbs (259 lbs to 214 lbs)

Total inches lost: 25" (270" to 245")

Precision Nutrition Coaching guided me through a total transformation, extending beyond pounds and inches lost. With PN’s guidance, I learned how to think, eat, and act in a way that promotes and sustains health and well-being as a lifestyle.

- Tony

|Vincent

Vincent

$1,000 men's Winner:

Age: 60 years

Weight Lost: 14 lbs (200 lbs to 186 lbs)

Total inches lost: 5" (246" to 241")

My Precision Nutrition experience brought me so much more than weight loss. I’ve lost weight dozens of times over the years, but this time I discovered a lot about myself and developed a new relationship with food. I will carry this with me for the rest of my life. Precision Nutrition doesn’t tell you what to do. It showed me the path so I could decide what works best for me and my lifestyle. PN helped me stay accountable while still being human. PN allows for and even expects mistakes, setbacks, and failure. We all fail at times and that’s ok. It’s accepting failure and moving on that leads to success. I’ve learned the value of sleep, rest, stress reduction, and nutrition. Thanks to Precision Nutrition, the weight is lost forever. My cholesterol, blood pressure, and lab tests have all improved significantly, too. I move better, my inflammation is dramatically reduced, and for the first time in decades am relatively pain-free.

- Vincent

|Rodney

Rodney

$1,000 men's Winner:

Age: 49 years

Weight Lost: 54 lbs (271 lbs to 217 lbs)

Total inches lost: 29" (244" to 215")

Trying to put my experience this year into words is difficult for me. I look back to when I started and how I thought and felt about exercising and eating, and I realize why I couldn’t ever achieve consistency in my health before. I used to think I was lazy, that I had no motivation, that I wasn’t an athlete, and that exercising was a chore to get done. Food was something to limit and control, and certain foods were just off limits. I didn’t see how food could be a tool, and that I had the opportunity to choose things to benefit my health. This year has been this slow, gradual change that has transformed the way I view health and life. So many eating and exercising programs use a “copy and paste” approach: “Do this exactly like I did and you will see these results.” Precision Nutrition Coaching is instead a process of self discovery. It helps you create a life of health that works for you, whatever stage you’re at. The habits and principles PN teaches are flexible and adaptable to anyone’s life. I joined PN because I wanted to lose some weight, but I quickly discovered that PN was so much more than a weight loss program: It was a complete shift in my approach to health. I’ve lost lots of weight, but most importantly, I’ve learned to see myself and my life in a different way. And I learned the consistency I needed in order to accomplish my goals.

- Rodney

|Dan

Dan

$1,000 men's Winner:

Age: 42 years

Weight Lost: 36 lbs (217 lbs to 181 lbs)

Total inches lost: 21" (241" to 220")

For years, I've struggled with the mental, physical, and emotional roller coaster of weight loss and gain. That’s because I was focusing on the wrong goals and purpose. With the help of Precision Nutrition Coaching, I’ve finally found the true purpose and value of my health and fitness. It’s the glue my life has been missing.

- Dan

|Ryan

Ryan

$1,000 men's Winner:

Age: 26 years

Weight Lost: 65 lbs (264 lbs to 199 lbs)

Total inches lost: 42" (269" to 227")

Precision Nutrition Coaching has given me the knowledge and foundation to pursue an active and healthy lifestyle. The coaches and the program have helped me regain my self confidence, improve my mobility, and lose more weight than I thought was possible.

- Ryan

|Brad

Brad

$1,000 men's Winner:

Age: 47 years

Weight Lost: 22 lbs (193 lbs to 171 lbs)

Total inches lost: 13" (235" to 222")

I have learned that through changing behaviors steadily over time, the process of getting in better shape takes care of itself. Precision Nutrition gave me the tools I needed to succeed, and habits I can sustain for a lifetime.

- Brad

|Alisdair

Alisdair

$1,000 men's Winner:

Age: 47 years

Weight Lost: 46 lbs (229 lbs to 183 lbs)

Total inches lost: 23" (246" to 223")

Like most people, I knew what to eat. What I had forgotten was how to eat. Over this past year, Precision Nutrition Coaching helped me realize this, and it taught me good habits so I could develop a better relationship with food. It also empowered me to take responsibility for my health. This results in the holy grail of sustainable change.

- Alisdair

|Jonas

Jonas

$1,000 men's Winner:

Age: 32 years

Weight Lost: 52 lbs (225 lbs to 173 lbs)

Total inches lost: 34" (253" to 219")

The most important thing that I’ve learned from Precision Nutrition Coaching is that I am not tied to any of the past struggles I’ve had with fitness. I’ve changed my mindset. I now know that every second of every day is an opportunity to make choices that lead to a better life. Being able to stay present in the moment has helped me take steps to remain consistent and develop good habits that have stuck with me and will continue to do so.

- Jonas

|Marc

Marc

$1,000 men's Winner:

Age: 50 years

Weight Lost: 28 lbs (208 lbs to 180 lbs)

Total inches lost: 5" (235" to 230")

This last year with Precision Nutrition has been one of balance. Finding balance at the gym, in nutrition, and in life have been lessons that have been at the forefront of my PN education. From balancing my family life, my professional life, and my nutritional education, to balancing my go-to, “all or nothing” attitude in the gym, PN has taught me how to keep my life in perspective. It’s allowed me to develop a healthy lifestyle at work and at home, and it’s taught me the principles of healthy eating that I now incorporate into my everyday routine.

- Marc

Meet a few hundred more Precision Nutrition clients.

To view all the men’s and women’s finalists from the January 2019 Coaching Program, click the links below.

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

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

Want to transform your body too?

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

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

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

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

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

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

The post Precision Nutrition Coaching Grand Prize Winners: January 2019. We just surprised our latest winners with more than $125,000 in prizes! appeared first on Precision Nutrition.

Categories: Feeds

5 Exercises to Get Your Bench Press Moving Again

https://www.elitefts.com/education/feed - Mon, 12/24/2018 - 08:24
If your bench press is rusty and you need to take it easy, try some of these lifts out. (elitefts Power Rack and dip attachments are highly recommended but not included.)
Categories: Feeds

Troubleshooting Strength Injuries: Redefining Injury

https://www.elitefts.com/education/feed - Mon, 12/24/2018 - 08:00
Most strength athletes either take matters into their own hands or seek advice from other lifters to rehab and troubleshooting an injury. Read that again. If I'm describing you, this series is for you.
Categories: Feeds

How To Stay Over The Bar In The Snatch and Clean

How do you stay over the bar in the snatch and clean? Easy! Just keep standing up without opening your hips. We want the shoulders over the bar until the bar is between above the knee and mid-thigh depending on your proportions and strengths. Typically longer-legged lifters will stay over longer and shorter-legged lifters will open the hips sooner (taking advantage of the relatively stronger hips or legs, respectively). If you extend the knees and keep the back angle approximately the same
Categories: Feeds

Strength and Conditioning Stuff You Should Read: 12/23/18

https://ericcressey.com/blog - Sun, 12/23/2018 - 04:59

This will be the last recommended reading/listening of the year, as we're switching over to the "Best of 2018" series in the next few days. In the meantime, check these out! And happy holidays!

59 Lessons: Working with the World's Elite Coaches, Athletes, and Special Forces - Fergus Connolly just released this new book, and I'm excitedly going through it. He's one of the sharpest minds in the sports science field, so it's sure to be a good one.

How Should We Space Training to Optimize Skill Acquisition - This was a quick, but awesome listen on Rob Gray's Perception and Action Podcast. A special thanks to CSP-MA pitching coordinator Christian Wonders for sharing it with me.

Are You Doing Too Much Rotator Cuff Work Before Throwing? - This article came from my series on common arm care mistakes, and I decided to bring it back to the forefront in light of a conversation I had with an athlete about how his warm-ups shouldn't take 60 minutes.

Top Tweet of the Week

We use off-bench oblique variations often. They can be useful unloaded in early post-op upper body cases when other core exercises are off limits. You can eventually progress to loaded reaching variations when athletes have built up proficiency w/them. https://t.co/m9ygjoh9HG pic.twitter.com/OEvtLku2Ot

— Eric Cressey (@EricCressey) December 18, 2018

Top Instagram Post of the Week

        View this post on Instagram                  

I am way more jacked in person than you all have seen on Instagram.

How Muscle Adapts to Lifting: Across Scales

https://www.elitefts.com/education/feed - Sun, 12/23/2018 - 01:21
Understanding how muscles work at even the smallest scale can help you make bigger and better gains during your training sessions at the gym.
Categories: Feeds

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