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Fall Forward

https://www.elitefts.com/education/feed - Fri, 05/03/2019 - 09:32
When you tuck the ball and fall for a yard, and when you get rolling, take three steps forward and get pushed back two, remember: you still fell forward one step.
Categories: Feeds

Stuff to Read While You’re Pretending to Work: 5/3/19

http://www.tonygentilcore.com/feed/ - Fri, 05/03/2019 - 07:59

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 (<– EARLY BIRD rate ends this weekend).

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.  FREE E-Course for Online Trainers via Online Trainer Academy

This is a free self-paced mini-course from Jon Goodman and his team at the Online Trainer Academy. They are the experts who have helped more fitness pros transition to online training than every other company and coach combined.

You will learn:

1. The systems you need to repeatedly generate clients.
2. The marketing know-how to ethically and douchily (<– my word, not their’s) attract the right people.
3. The tools to get high-paying clients.
4.  An action plan to make it all happen.

—> Click here to get your free online training career blueprint

SOCIAL MEDIA SHENANIGANS Twitter

A handful of my coaching colleagues have been posting rad videos recently of their young athletes doing rad things.

I dig that & it inspired me to share too.

Here’s one of my athletes – 14, soccer player – nailing her single leg squats today. #icantdothat pic.twitter.com/yNBKkVdjkq

— Tony Gentilcore (@tonygentilcore1) April 30, 2019

Instagram

 

View this post on Instagram

 

And she’s off! . Dr. @lilew13 is out the door heading to Kansas City to present at this year’s The Fitness Summit. . I’m so excited for her and can’t wait for fitness professionals to hear her message on how to better foster motivation with their clients/athletes. . Mom’s away so Julian and I will probably be running around with scissors and stuff.

A post shared by Tony Gentilcore (@tonygentilcore) on May 2, 2019 at 3:59am PDT

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK Your Guide to Partial Range of Motion Exercises  – Aleisha Fetters

Nice synopsis of why (and when) utilizing partial range of motion exercises can be beneficial for strength and muscle building.

The Joy of Being a Woman With Muscles – Emily Beers

Because, fuck what others think (<— my quote, not the author’s).

Stop Doing That, Start Doing This – T-Nation.com

Here’s another compilation article I was part of via T-Nation.com. Some great insights courtesy of coaches such as Lee Boyce, Eric Bach, Nick Tumminello, and others.

The post Stuff to Read While You’re Pretending to Work: 5/3/19 appeared first on Tony Gentilcore.

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Donnie Maib on Growing and Evolving as a Coach

Donnie Maib has been the Head Coach for Athletic Performance for Olympic Sports since 2011. Maib oversees all aspects of athletic performance efforts for all sports at the University of Texas with the exception of Men’s/Women’s Basketball and Football.

I first met Donnie at one of the PLAE summits a few years back, and he was someone I truly enjoyed learning from – not just because of his thoughts on coaching, but on his thoughts with regards to life and perspective as well.

In this show, Donnie and I talk about how a freak injury ended his football career but gave him his start in the world of physical preparation, how he’s evolved over 20+ years from a programming and coaching perspective, and how he’s been lucky enough to win not one but two national championships in his time at Texas.

Donnie is one of those guys that’s just a wealth of experience, and I know you’re going to love this show.

 

Show Outline

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

  • Show Intro
  • Interview with Donnie
    • How a tragic injury got Donnie started in the world of physical preparation.
    • How is injury affected and impacted him as a coach.
    • Donnie’s coaching philosophy 25 years ago when he started as a football strength and conditioning coach.
    • How his philosophy has evolved working with men’s tennis and women’s volleyball players.
    • If he were to take over a new position, what he would do differently to get it started on the right path.
    • His first gig in the speaking world, and why an epic failure lead to success down the line.
    • The BIG Question.
    • A fun lightning round where we talk about his career highlight(s), the most impactful book he’s read in the past year, his favorite city to travel to, and what’s next for Donnie Maib.

 

Related Links

Connect with Donnie

 Books Referenced

 

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, I’d really love to get to 100 5-star reviews of the Physical Preparation Podcast.

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.

I’d appreciate it more than you know!

The post Donnie Maib on Growing and Evolving as a Coach appeared first on Robertson Training Systems.

Categories: Feeds

Live Session – May 2, 2019 – Anti-Rotation Training and Golf in the Northeast

http://charlieweingroff.com/feed/ - Thu, 05/02/2019 - 19:46

Check out the replay of my live session on Anti-Rotation Training and Golf in the Northeast, as well as more info on remote consultation and online training availability!

Anti-Rotation Training and Golf in the Northeast

Posted by Charlie Weingroff on Thursday, May 2, 2019

Make sure to subscribe! https://www.youtube.com/watch?v=L5BL7aFmyZo -->

Learn more:

Remote Consultations with Charlie now available!

Podcast with Anthony Renna - Strength Coach Podcast 251 - Part 1: Canada Basketball, Pro Athletes & Training Under Fatigue Podcast with Anthony Renna - Strength Coach Podcast 252 - Part 2: Motor Skill Acquisition, How I Use the FMS, Bilateral Deficit, and Social Media Podcast with Vince Gabriele - Building Successful Relationships in the Fitness and Rehab Industry -->

The post Live Session – May 2, 2019 – Anti-Rotation Training and Golf in the Northeast appeared first on Charlie Weingroff.

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The Anti Highlight Reel

http://www.tonygentilcore.com/feed/ - Thu, 05/02/2019 - 14:26

“Things are going to get interesting.”

That was the message my coach, Greg Robins, relayed to me two weeks ago after our weekly program check in. I had just hit a new squat PR that week and he proceeded to congratulate me on a job well done and then followed suite with his “things are going to get interesting” comment.

My mind swirled.

Like, did “interesting” mean we were going to switch gears and maybe emphasize muscle building over max weight? Did “interesting” mean something sphincter clenching like 5/3/1 or German Volume Training. No, wait, shit, Smolov? Please god, no, not that.

“Interesting” post workout kitty cuddles?

What, Greg, WHAT?!?!

Copyright: jtrillol / 123RF Stock Photo

Interesting = An Unexpected Week

As it turns out, I found out exactly what he meant by interesting when I opened up my Google sheet this past Monday to see what was in store for me this week:

Lifting

a

Metric

Shit

Ton

of

Weight.

I couldn’t help but do a double, nay, triple take when I saw what was on the agenda. I was slated to come close to if not surpass PR’s in the “big 3.”

  • Squat
  • Bench Press
  • Deadlift

I wasn’t expecting that.

 

I was both excited and defeated.

Excited in that I’m always down to lift heavy things. However, I’d be lying if I said I felt ready. Not to make excuses (even though that’s exactly what I’m going to do), but the weekend prior I was in Philadelphia presenting the (Even More) Complete Shoulder & Hip Blueprint with Dean Somerset.

I always feel like a bag of dicks after presenting for 14 hours between Saturday & Sunday, but that feeling was exponentially compounded due to some hefty travel woes both Dean and I had to deal with making our way to Philly.

My flight was delayed seven hours from Boston on Friday and Dean ended up stranded in Toronto when his flight was cancelled due to inclement weather

Moreover, Dean texted me Saturday morning 90 minutes before our workshop was to begin to say he wasn’t going to be able to get on a flight until the following day which meant it was going to be the Tony Show all day Saturday into Sunday afternoon.

Okie dokie…

LETS…DO…THIS.

via GIPHY

To make a long story short: The workshop went splendidly. By the time I got back to Boston Sunday night, however, I was exhausted.

I didn’t even stay up to watch that epic “The Long Night” episode on Game of Thrones. Although, my wife and I ended up watching it Monday afternoon.

AYRA!

The Anti-Highlight Reel

I had a shitty week of training.

On Tuesday I missed my goal weight of 305 lbs. on the bench press. Actually, I didn’t even attempt 305 because I missed 290 lbs.

Puh.

 

View this post on Instagram

 

Because people always post their highlights in the gym. . Here’s me missing 290 on my bench today. . SHUT UP. I HATE YOU. YOU’RE RUINING MY LIFE. . (slams door)

A post shared by Tony Gentilcore (@tonygentilcore) on Apr 30, 2019 at 12:45pm PDT

My best bench ever is 315 lbs and it’s been a while since I attempted 300. I was disappointed I missed 290, and felt it prudent to share because, well, you know, everyone uses social media to highlight their wins.

I figured I’d keep it real and showcase a “fail.”

Although my buddy, John Rusin, did a wonderful job at making lemonade out of lemons with this comment:

“This is great for people to see. Not the miss (c’mon mayne!!) but a proper setup utilizing pins the way they were designed for. No horrific bailing, no jeopardized positions, just bar on safeties safely. Nicely done.”

And then today (Thursday) I missed my 605 lb attempt on the deadlift. I hit 585 (kinda-sorta easily) and was supposed to go for 615.

My training partner, Justin, kept it real though. He saw my 585 attempt and when I looked at him and said “what do you think? Should I go for it?”

He said, “you’re not going to hit 615.”1

He encouraged me instead to go for 605 since that would still be a 5 lb PR.

Annnnnnnd, nope.

 

Goddamit!

Two BIG misses in a week.

Not cool.

A few things to note from this video, though:

1. 0:24s = amazing post-DL fail ups.

2. 0:29s = Tony’s tantrum belt toss.

3. Because I want this to be a somewhat educational post, Justin did point out a great piece of constructive criticism on that particular pull.

If you look real close you’ll notice the bar get away from me a bit; you’ll see the plates roll forward juuuust a smidge as I initiate my pull.

Here, I slowed it down for you:

 

Full Disclosure: I think I would have missed the lift either way, but it does go to show how meticulous you have with regards to your set-up and execution to hit a big lift.

Nevertheless, I’d like to sit here and chalk up this entire fail of a week to stress, travel, and lack of sleep of late.

If I’m going to be honest with myself, though, I have to call bull to the shit on all that.

You see, I’m just like you dear reader.

There are times where I’m dialed in with my training, sure. But there are also times where I can get a bit complacent and lackadaisical and start to cut corners. I’ll skip my warm-up and there are even times where I don’t work as hard as I know I should be on my accessory work.

Hell, there are even times where I won’t complete all my accessory work.

I’m not perfect nor infallible; and this past week was a stark reminder I need to cut the shit. I need to hold myself more accountable and to DO…THE…WORK.

I want this to be a reminder to some of you reading too, because I know some of you can commiserate. Are you in a bit of a slump or not getting the results you want?

  • Go to bed. Hydrate. Eat to support you goals. Understand you’re not going to feel like Voltron every day. You’re bound to miss a lift here and there (it shouldn’t be a regular occurrence).

But too, be honest with yourself:

  • Are you really working as hard as you can in the gym?
  • Are you really hitting all your sets/reps?
  • Are you really doing the work?

I’m willing to admit when I’m slacking.

Can you?

The post The Anti Highlight Reel appeared first on Tony Gentilcore.

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Introducing New elitefts Athlete Anne Sheehan

https://www.elitefts.com/education/feed - Thu, 05/02/2019 - 11:44
The newest Team elitefts athlete Anne Sheehan learned while she was getting sober that she needed someone else's help — and she did it. And that's exactly what her athlete logs will do: help other powerlifters in their journeys.
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3 Don'ts for the Early Deadlifter

https://www.elitefts.com/education/feed - Thu, 05/02/2019 - 11:25
My son sent a text last week — just a video of him deadlifting in our garage gyms. We discussed one of the mistakes we discovered he was making at the start of the pull. It was our discussion that influenced this article.
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Elite Baseball Development Podcast: Kids and Curveballs

https://ericcressey.com/blog - Thu, 05/02/2019 - 07:53

We’re going to deviate from the normal single-guest model for this episode, and instead rock a collaborative effort between me and Cressey Sports Performance – MA pitching coordinator, Christian Wonders. We’re going to discuss the debate on when kids should start throwing curveballs and sliders.

A special thanks to this show’s sponsor, Athletic Greens. Head to http://www.athleticgreens.com/cressey and you’ll receive a free 20-pack of Athletic Greens travel packets with your first order.

Show Outline

  • What research says about youth pitchers throwing breaking balls
  • When the right time is to begin integrating a breaking ball into a young pitcher’s development
  • How Christian introduces a young pitcher to spinning a curveball for the first time
  • What steps Christian takes to progress a young pitchers from simply learning to spin a baseball to consistently throwing breakers in a game
  • Why youth pitchers should prioritize commanding fastball and changeup before jumping to learn a big breaking ball
  • How the delicacy involved in throwing curveballs takes young pitchers away from working late arm speed and powering through the baseball
  • What common mechanical compensations arise as young pitchers try to throw a quality curveball
  • How Christian plans to develop a curveball with his 10 year old brother
  • Why it is so crucial for pitchers to find a consistent and comfortable curveball grip that works for them
  • Why Christian never has any of his pitchers, youth, high school, or college, throw more than two off speed pitches in a row in bullpens
  • Why it’s important to replicate fastball arm speed on breaking pitches

You can follow Christian on Twitter at @csp_pitching, and on Instagram at @csp_pitching. Also, for more information about our upcoming CSP Elite Baseball Mentorship, be sure to check out www.EliteBaseballMentorships.com.

Sponsor Reminder

This episode is brought to you by Athletic Greens. It’s an all-in-one superfood supplement with 75 whole-food sourced ingredients designed to support your body’s nutrition needs across 5 critical areas of health: 1) energy, 2) immunity, 3) gut health, 4) hormonal support, and 5) healthy aging. Head to www.AthleticGreens.com/cressey and claim my special offer today – 20 FREE travel packs (valued at $79) – with your first purchase. I use this product daily myself and highly recommend it to our athletes as well. I’d encourage you to give it a shot, too – especially with this great offer.

Podcast Feedback

If you like what you hear, we’d be thrilled if you’d consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.

And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.

Thank you for your continued support!

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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Categories: Feeds

Are You Ready for the Inevitable?

https://www.elitefts.com/education/feed - Wed, 05/01/2019 - 13:29
After resigning from my last position, I thought it was an opportune time to reflect on the situation and hopefully, a time for me to assist you in the process of finding your next gig. Best of luck in your job hunt!
Categories: Feeds

Programming for Weightlifting | Training Load

http://www.jtsstrength.com/feed/ - Wed, 05/01/2019 - 12:14

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 | Training Load appeared first on Juggernaut Training Systems.

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Scale Up Your Personal Training Business With 2:1 Sessions

https://www.elitefts.com/education/feed - Wed, 05/01/2019 - 10:13
One of the simplest ways for a personal trainer to make more money is to train two clients at once. It's also the fastest way to scale your income without adding additional time to your schedule. Welcome to the world of 2:1 training.
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How to Single-Leg RDL

The single-leg Romanian deadlift (RDL) falls into the camp of “awesome exercises that are also really hard to do.”

Many people assume that because a single-leg RDL uses less load than a trap bar, conventional or traditional RDL that it’s somehow an “easier” exercise.

That, my friend, would be a false assumption.

In fact, single-leg RDL’s are an incredibly challenging exercise for at least two reasons:

  1. With only one foot on the ground, you’re really challenging tri-planar stability of the foot, ankle, knee and hip, and
  2. You’re loading the hinge pattern (which in and of itself can be tough) in a unilateral fashion.

But just because it’s challenging doesn’t mean you shouldn’t be doing it – or at least working towards it.

If you (or your clients and athletes) don’t have the stability and control just yet, be sure to watch my previous video on how to kickstand RDL. It’s the perfect regression as it trains the same pattern, but with both feet on the ground.

But once you’re ready to rock, this quick tutorial should give you the major points to focus on when performing the single-leg RDL!

Now that you’ve watched the video, here are a few key areas to focus on when you’re performing, coaching, or cuing the lift:

  • Start with a soft knee! Make sure you can feel the whole foot at the start, balancing the weight between the toes and heels.
  • Keep the back flat. Unlocking the knee will stack the ribcage on top of the pelvis, and then simply work through whatever your current range of motion is – don’t force it.
  • The pelvis should stay square. In a true single-leg exercise, it’s very hard to control hip and pelvic alignment. Work on keeping the hips and pelvis square towards the front throughout. If a client/athlete is struggling here, you may need to physically put your hands on their hips to give them an idea of what “square” really is!
  • Feel the whole foot throughout. Just like keeping the hips square can be difficult, it may be tough to feel the whole foot as you lower down. Don’t just think about feeling the toes/heels, but the inside/outside of the foot as well.

The single-leg RDL is a challenging exercise, but one that’s definitely worth mastering as well.

I hope these simple tips make your performance, coaching, and cuing of this lift a little bit better!

All the best,
MR

The post How to Single-Leg RDL appeared first on Robertson Training Systems.

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The Future of Health and Fitness Coaching – How new coaching, curriculum, and technology ideas will revolutionize your business.

http://www.precisionnutrition.com/feed - Tue, 04/30/2019 - 23:01

Check out this FREE 5-day Future of Health and Fitness Coaching course to learn: Why your current method is preventing bigger success, three new coaching models about to take the field by storm, how technology is poised to dominate, and more.

The post The Future of Health and Fitness Coaching – How new coaching, curriculum, and technology ideas will revolutionize your business. appeared first on Precision Nutrition.

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5 significant reasons to lose weight: Forget heart attacks and skinny jeans. This is why weight loss is important.

http://www.precisionnutrition.com/feed - Tue, 04/30/2019 - 23:01

Avoiding heart disease and looking ‘fab’ aren’t always great reasons to lose weight. However, here are 5 immediate and significant ways your life can change when you trim the fat.

++++

I’d like you to join me in a thought experiment.

I promise there’s a point to it. In fact, we’ll soon talk about why most popular reasons for losing weight are either uninspiring or scientifically worthless.

But, for now, let’s begin by setting our feelings, insecurities, assumptions, stories, and beliefs about body fat aside.

You might feel confused. Or defensive. Or saying “Yes, but…”

Please bear with me. Just for a few minutes.

Forget, for a moment, about looking good.

Forget about “thin privilege”. Forget about “fat privilege”.

Forget about personal rights or civic obligations.

Forget about abs and guns and lats and whatever other laundry list of nonsense is now used to describe various body parts.

While you’re at it, forget about whatever other wretchedness the Internet has spawned this week. (Thigh gap? Duck lips? Bikini bridge? Manscaping?)

So, yeah, forget about body image.

Forget, for a moment, about disease.

Forget about all the big-name medical scares including atherosclerosis, arterial plaque, cardiac arrest, pulmonary hypertension, stroke, all the cancers, diabetes, and metabolic syndrome.

And forget about what some randomly chosen biomarker says.

“My glucose tolerance is good. I’m healthy and fat!”

“My triglycerides are low. I’m healthy and thin!”

“My cholesterol is excellent. I’m healthy and jacked!”

For a moment, let all of that go. (More on why in a second).

And, most of all, forget about “health at any size”.

Yes, obese people do have the right to be treated with dignity.

Absolutely and certainly.

And, yes, obese people should be supported in efforts to become more healthy outside of weight loss. As we all know, health isn’t a direct function of your weight.

However, the “health at any size” movement goes one step too far in suggesting that obesity is harmless. That it’s not bad for you. That having excess body fat is of no more consequence than wearing a red sweater or driving a Nissan Sentra.

This is simply not true; it contradicts most of the available evidence.

So, for now, forget a) looking good, b) disease, and c) “health at any size”.

Each of these obscures the real, significant reasons people should consider losing weight.

For example: The mainstream conversation about fatness and health focuses on medical conditions that can kill or disable us. While these make for great headlines, this angle isn’t very compelling.

Why not? Well, imagine that bacon (or broccoli, or some other food) causes a 10 percent increase in some horrible cancer-type disease. Scary, right?

Not when you realize that your chance of dying from that horrible cancer-type thing without bacon (or broccoli) is only 1 in 100,000 (or 0.00001 percent). And that a 10 percent increase from eating bacon (or broccoli) means your chance rises to 1.1 in 100,000 (or 0.000011 percent).

Meh.

Since we’re all going to die anyway, medical scare tactics simply don’t come off as scary (especially when you know what the data really mean). Nor do they motivate change.

The fitness industry, of course, takes another approach.

In fitness it’s all about looking great in a certain type of clothing, or on the beach, or at your high school reunion. And while that can seem inspiring for a minute, it’s not proven to be a sustainable way to achieve long-term weight loss and maintenance.

5 GOOD reasons for losing weight.

In the end, the most popular incentives — scary disease statistics and fitness industry vanity trips — aren’t very effective, useful, or scientifically valid ways to promote weight loss.

That’s a huge missed opportunity, because there are much better reasons to lose weight. More pressing, more evidence-based, more quality-of-life focused reasons.

Sadly, they’re not often talked about in the public debate.

(Notice that I said public debate. Scientists and doctors talk about them all the time. They’re well established in research. They just haven’t made it to the public yet).

So let’s talk about them now.

Reason #5: Your knees and elbows will thank you.

Osteoarthritis is a degenerative joint disease, in which we lose cartilage and gradually destroy the bones of our joints.

Imagine two rocks grinding together and you get the idea of how fun that is.

In my experience, healthy people don’t think much about osteoarthritis because it’s common. Aging makes it more likely. Everyone’s grandma has a twinge of arthritis.

So we think it’s normal.

This hides the degree to which it can be very unpleasant and debilitating.

Like most chronic illnesses, osteoarthritis is a vicious cycle.

  • Your joints hurt, so you move less.
  • Moving less means your joints don’t get loaded.
  • Less joint loading means muscle weakness.
  • Muscle weakness means force doesn’t get cushioned correctly.
  • Less cushion means the condition worsens.
  • More osteoarthritis means more pain.
  • And, onwards, we circle the drain.

The point? Obesity makes it much more likely that you’ll get osteoarthritis.

In one study comparing the heaviest patients to the lightest, the chance of being diagnosed with osteoarthritis in one knee was more than 6 times in the heavy group. For both knees it was almost 18 times.

(Naturally, other studies over the last 20 years have investigated the same relationship. Some estimates are higher, some are lower. But the association between body fat and osteoarthritis has been replicated several times.)

The reason this happens is complicated.

It isn’t just that heavier people put more weight on their joints, and those joints then degrade over time. It’s also that there seems to be a relationship between the presence of excess fat tissue and inflammation.

Thus, osteoarthritis probably comes from a combination of excess joint loading plus the inflammatory chemical and hormonal environment that having too much body fat creates.

Bottom line: One important reason to lose weight is to reduce joint pain and improve your movement. These are things you can benefit from almost immediately.

precision-nutrition-joints-reasons

 

Reason #4: You’ll get a good night’s sleep.

Think of what happens when a rockslide blocks a tunnel.

That’s sleep apnea: The upper airway collapses while you sleep, cutting off that oxygen tunnel.

Just so you know, sleep apnea is more than a little snoring.

Sleep apnea means you stop breathing. Over and over and over. As you sleep.

Which is bad.

More body fat means more potential for sleep apnea. This comes from a few combined factors:

  • Fat in your airway narrows the space available. This makes your airway more prone to collapsing.
  • Fat in your upper body puts weight on your lungs and reduces the space available to them. You need more oxygen but you can’t get it as well.
  • Fat — a hormone-producing organ — changes your hormonal signals. This rewires your respiratory systems.

While around 25 percent of adults have sleep apnea, 50 percent of obese adults have it.

Even more scary: If you have mild sleep apnea, and you put on weight, the chances of you graduating to moderate or severe sleep apnea are:

  • 5 percent weight gain = 250 percent increase of severe sleep apnea
  • 10 percent weight gain = 650 percent increase of severe sleep apnea
  • 20 percent weight gain = 3,700 percent increase of severe sleep apnea

(And it’s scariest for children:  46 percent of obese children have sleep apnea, while the typical incidence in children is approximately 3 percent).

So, why is sleep apnea bad?

Sleep is a major regulator of our metabolism. If our sleep is bad, so is our metabolic health.

This means things like elevated inflammation, rapid cell aging and oxidation, and hormonal disruption (and, yes, higher risk for all kinds of nasty chronic diseases in the long term).

Bottom line: Another important reason to lose weight is so that you can sleep better. Not only does this help regulate metabolism, hormone systems, and more. It helps you feel, think and live better right away.

Reason #3: You’ll actually start to taste your food.

This may sound weird, but it seems that people who struggle with their weight don’t taste food as well.

Wait, what? People who often eat more food can’t taste as well? Exactly.

Why? We’re not sure. We don’t yet know whether excess body fat changes your tastes. Or whether your tastes change your appetite and cause weight gain.

We also don’t know whether this is an issue of:

  • “wanting” tastes: seeking and craving the reward of tastes
  • “liking” tastes: actually enjoying tastes
  • chemical signaling: how taste is created in the mouth and interpreted by the brain

Here’s what we do know.

People vary in how well and sensitively they can perceive different flavors and textures such as fattiness or sweetness.

One hypothesis is that if we can’t taste as well, we eat more food to compensate.

On the flip side, people with high BMIs seem to avoid bitter foods more, and have a stronger “disgust” response. As it happens, many vegetables are bitter or astringent (think of kale, Brussels sprouts, green peppers, etc.).

So there seems to be a relationship between:

  • excess body fat;
  • wanting and liking fat / sweet foods and pleasant tastes;
  • eating fat / sweet foods; and
  • avoiding unpleasant tastes.

How might this happen?

Animal models are handy here since we can control their food intake and they don’t seem to care much about food advertising.

So, in animal models:

  • Overfeeding obesity-prone mice changes how their taste cells function.
  • Rats with obesity-related changes in fat/sugar reward can at least somewhat reverse those changes with weight loss.
  • Rats given weight loss surgery (yes, that’s a real thing) appear to go back to their “normal” liking/wanting behavior.

Put simply, what this could mean is:

  • Many people with excess body fat also have altered flavor perception.
  • The flavor perception could pre-date gaining fat.
  • Or, the flavor perception could be caused by gaining fat. Or both.

The only observation I’ll add is that the foods we consider to be the most responsible for obesity just happen to pander directly to this dysfunction by having aggressively over-sweet, over-salty, over-fatty, etc. flavor profiles.

We eat and eat and eat them, but they never seem to satisfy. It’s a Sisyphean irony.

The good news is that in both humans and rats, tastes are changeable.

This means that losing fat, getting fit, and consistently building healthy habits can actually change how we perceive flavors. In a good way.

(One day, you might just find you like Brussels sprouts after all).

More importantly, when you truly enjoy food, you eat less, but you feel much more satisfied.

Bottom line: Obese people have altered taste perceptions leading to eating more and eating more of the wrong foods. By losing weight you’ll end up craving less high-sugar and high-fat food. You might even enjoy an extra veggie or two.

Reason #2: Your immune system will work properly again.

We tend to think of body fat like an ATM: a place where we deposit or withdraw energy. It isn’t.

Instead, fat is an active endocrine organ. That means it secretes hormones and cytokines (cell signaling molecules).

Hormones and cytokines have effects throughout the body. They “talk” to one another chemically.

Like all things, balance is important. If we have a healthy amount of fat, our hormones and cell signals work properly. If we have too much, things go wrong.

For example, with too much body fat our immune systems get off kilter.

There’s a huge, scary pile of evidence here so let’s keep it simple.

Increased BMI and more body fat is associated with greater risk for several kinds of infections including:

  • gum infections,
  • nose and sinus infections,
  • stomach infections, and
  • herpes (thankfully, the mouth kind).

Why? Too much adipose (fat) tissue can release large amounts of immune chemicals. Over time, this chronic high exposure can interfere with the body’s ability to spot and stop actual outside infections.

Bottom line: Losing body fat can mean a healthier, more responsive, more robust immune system. And that means fewer colds, fewer infections, and a healthier daily life.

precision-nutrition-immunity-reasons

 

Reason #1: You’ll survive surgery and childbirth.

People with a lot of body fat:

  • are harder to intubate,
  • have a higher risk of incisional hernia post-laprascopy
    (i.e. popping open again),
  • have a longer operation time,
  • have a higher risk of catheter site infection, and
  • have a higher rate of serious postoperative complications.

Surgery is a risky business for people who are obese.

This is a double whammy because people who struggle with obesity also struggle with more health issues that may require surgery.

So obese people may need surgery… but not be able to get it, or not recover as well when they do.

Pregnancy is a good example of this.

  • Among women who are significantly obese, about 50 percent of them must undergo Caesarean sections, compared to only about 20 percent of the general population.
  • Even if they give birth vaginally, obese women may have to have a lot more instruments and medical procedures involved.
  • After surgery, mothers with obesity may end up with more surgical site infections.

This is aside from other pregnancy complications, which also go up significantly as body fat increases.

Bottom line: Every surgery patient wants a safe and speedy recovery. And every mother wants a safe birth and a thriving, bouncing baby. Having a healthy range of body fat makes those happy outcomes much more likely.

What to do next:
Some tips from Precision Nutrition

Let’s forget about all the “shoulds”, as in, “You should lose weight because blah blah terrible thing will happen.”

Let’s focus on how awesome life can get when your body is as functional, mobile, and metabolically healthy as it can possibly be.

1. Go toward the good

We’ve noticed a trend in the stories of people who lost a great deal of weight:

They focus on the small blessings and achievements of everyday life.

  • “I can live in a walk-up apartment now.”
  • “I can run around with my kids.”
  • “I don’t get tired through the day.”
  • “Food tastes better. I can’t explain how.”
  • “My random aches and pains stopped.”
  • “I can carry my two-year old without wheezing.”
  • “I have so much more energy.”
  • “I bounce back from illness straightaway now.”

And they always sound so satisfied.

2. Seek incremental change

“Thigh gap” and “healthy at any size” are the two extremes of one problem: an all-or-nothing approach to health and body weight.

Real, lasting changes in diet and lifestyle require a different approach.

Precision Nutrition Coaching clients who achieve the most success come to realize that incremental change serves them best — and, to their surprise, produces immediate improvements in quality of life.

3. Focus on the tangible benefits

Losing weight isn’t magical. Your life is still your life, regardless.

Yet with a healthy amount of body fat, your life often becomes a little bit easier and better. You’re a little more functional and mobile. A little more able.

So if we talk about fat, let’s not tell people (or ourselves) how to feel. Or how to cheat death.

Keep the focus on positive changes you could see in your life in just a few weeks’ time:

  • Knees that work.
  • Colds that go away.
  • A good night’s sleep.
  • Food that tastes nice.
  • A straightforward recovery after surgery.
If you’re a coach, or you want to be…

Learning how to coach clients, patients, friends, or family members through healthy eating and lifestyle changes—in a way that helps them make consistent progress even when life gets complicated—is both an art and a science.

If you’d like to learn more about both, consider the Precision Nutrition Level 1 Certification. The next group kicks off shortly.

What’s it all about?

The Precision Nutrition Level 1 Certification is the world’s most respected nutrition education program. It gives you the knowledge, systems, and tools you need to really understand how food influences a person’s health and fitness. Plus the ability to turn that knowledge into a thriving coaching practice.

Developed over 15 years, and proven with over 100,000 clients and patients, 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 health and fitness coaches 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 for a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results… this is your chance to see what the world’s top professional nutrition coaching system can do for you.

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Bamgbade OA, Rutter TW, Nafiu OO, Dorje P. Postoperative complications in obese and nonobese patients. World J Surg. 2007 Mar;31(3):556-60; discussion 561.

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Chang SJ, Chae KY. Obstructive sleep apnea syndrome in children: Epidemiology, pathophysiology, diagnosis and sequelae. Korean Journal of Pediatrics. 2010;53(10):863-871. doi:10.3345/kjp.2010.53.10.863.

de Heredia FP, Gómez-Martínez S, Marcos A. Obesity, inflammation and the immune system. Proc Nutr Soc. 2012 May;71(2):332-8. doi: 10.1017/S0029665112000092. Epub 2012 Mar 20.

Garcia-Burgos D, Zamora MC. Facial affective reactions to bitter-tasting foods and body mass index in adults. Appetite. 2013 Dec;71:178-86. doi: 10.1016/j.appet.2013.08.013. Epub 2013 Aug 30.

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Kinugasa T, Yoshida T, Mizobe T, Isobe T, Oka Y, Akagi Y. The Impact of Body Mass Index on Perioperative Outcomes After Laparoscopic Colorectal Surgery. Kurume Med J. 2015;61(3-4):53-8. doi: 10.2739/kurumemedj.MS64005. Epub 2015 Mar 25.

Lee S, Kim TN, Kim SH. Sarcopenic obesity is more closely associated with knee osteoarthritis than is nonsarcopenic obesity: a cross-sectional study. Arthritis Rheum. 2012 Dec;64(12):3947-54. doi: 10.1002/art.37696.

Maliphol AB, Garth DJ, Medler KF. Diet-Induced Obesity Reduces the Responsiveness of the Peripheral Taste Receptor Cells. Ishimaru Y, ed. PLoS ONE. 2013;8(11):e79403. doi:10.1371/journal.pone.0079403.

Marchi J,  Berg M, Dencker A, Olander EK, Begley C. Risks associated with obesity in pregnancy, for the mother and baby: a systematic review of reviews. Obes Rev. 2015 Aug;16(8):621-38. doi: 10.1111/obr.12288. Epub 2015 May 28.

Marcus, C. L., Curtis, S., Koerner, C. B., Joffe, A., Serwint, J. R. and Loughlin, G. M. (1996), Evaluation of pulmonary function and polysomnography in obese children and adolescents. Pediatr. Pulmonol., 21: 176–183. doi: 10.1002/(SICI)1099-0496(199603)21:3<176::AID-PPUL5>3.0.CO;2-O

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Peppard PE, Young T, Palta M, Dempsey J, Skatrud J. Longitudinal Study of Moderate Weight Change and Sleep-Disordered Breathing. JAMA. 2000;284(23):3015-3021. doi:10.1001/jama.284.23.3015.

Poobalan AS, Aucott LS, Gurung T, Smith WC, Bhattacharya S. Obesity as an independent risk factor for elective and emergency caesarean delivery in nulliparous women–systematic review and meta-analysis of cohort studies.Obes Rev. 2009 Jan; 10(1):28-35. Epub 2008 Oct 23.

Romero-Corral A, Caples SM, Lopez-Jimenez F, Somers VK. Interactions Between Obesity and Obstructive Sleep Apnea: Implications for Treatment. Chest. 2010;137(3):711-719. doi:10.1378/chest.09-0360.

Saiganesh H, Stein DE, Poggio JL. Body mass index predicts operative time in elective colorectal procedures. J Surg Res. 2015 Jul;197(1):45-9. doi: 10.1016/j.jss.2015.02.067. Epub 2015 Mar 6.

Shin AC, Townsend RL, Patterson LM, Berthoud H-R. “Liking” and “wanting” of sweet and oily food stimuli as affected by high-fat diet-induced obesity, weight loss, leptin, and genetic predisposition. American Journal of Physiology – Regulatory, Integrative and Comparative Physiology. 2011;301(5):R1267-R1280. doi:10.1152/ajpregu.00314.2011.

Shin AC, Zheng H, Pistell PJ, Berthoud H-R. Roux-en-Y gastric bypass surgery changes food reward in rats. International journal of obesity (2005). 2011;35(5):642-651. doi:10.1038/ijo.2010.174.

Sowers MR, Karvonen-Gutierrez CA. The evolving role of obesity in knee osteoarthritis. Current Opinion in Rheumatology. 2010;22(5):533-537. doi:10.1097/BOR.0b013e32833b4682.

Sleep. 1996 Feb;19(2):104-15. Obesity and weight loss in obstructive sleep apnea: a critical review. Strobel RJ, Rosen RC.

Stevanovic K, Sabljak V, Toskovic A, Kukic B, Stekovic J, Antonijevic V, Kalezic N. Anaesthesia and the patient with diabetes. Diabetes Metab Syndr. 2015 Jul-Sep;9(3):177-9. doi: 10.1016/j.dsx.2015.04.001. Epub 2015 Apr 24.

Stewart JE, Feinle-Bisset C, Golding M, Delahunty C, Clifton PM, Keast RS. Oral sensitivity to fatty acids, food consumption and BMI in human subjects. Br J Nutr. 2010 Jul;104(1):145-52. doi: 10.1017/S0007114510000267. Epub 2010 Mar 3.

Weiss JL, et al. Obesity, obstetric complications and Cesarean delivery rate–a population-based screening study. Am J Obstet Gynecol. 2004 Apr;190(4):1091-7.

Zhou Y, Blustein J, Li H, Ye R, Zhu L, Liu J. Maternal obesity, caesarean delivery and caesarean delivery on maternal request: a cohort analysis from China. Paediatr Perinat Epidemiol. 2015 May;29(3):232-40. doi: 10.1111/ppe.12191. Epub 2015 Apr 1.

The post 5 significant reasons to lose weight: Forget heart attacks and skinny jeans. This is why weight loss is important. appeared first on Precision Nutrition.

Categories: Feeds

Elite Baseball Development Podcast with Adam Ottavino

https://ericcressey.com/blog - Tue, 04/30/2019 - 19:24

We’re excited to welcome New York Yankees relief pitcher Adam Ottavino to the podcast. A special thanks to this show’s sponsor, Lumberlend. Head to www.Lumberlend.com and enter the coupon code CSP to get free shipping on your order of two or more bat mugs.   

Show Outline

  • Why Adam opted to attend Northeastern University instead of immediately pursing professional baseball when drafted out of high school.
  • How Adam learned to spin the baseball well at a young age, and how aspiring ball players can become masters of manipulating the movement on a baseball.
  • How Adam developed his current pitch arsenal as he progressed through pro ball.
  • How altitude influences pitching and the hidden advantage of pitching at Coors Field.
  • How Adam made a successful transition from a starter to reliever.
  • Why Tommy John turned out to be a blessing in disguise for Adam, as he took advantage of his time away from the game to prepare physically and experience the mental reps necessary to be immediately successful upon his return.
  • How the tribulations of the 2017 season led to the creation of Adam’s “lab” in Manhattan and the diligent work that followed to propel him to a successful 2018.
  • Why it’s important to differentiate between a cutter and his slider
  • How Adam keeps a level head through the emotional roller coaster of a major league season.
  • Why it’s so important to play meaningful catch, throw with conviction, and understand when the best opportunity is for you to refine your various pitches.
  • Why advice from Adam’s little league coach proved to be one of the most impactful lessons of his baseball career

You can follow Adam on Instagram at @adamottavino.

Sponsor Reminder

This episode is brought to you by Lumberlend Co. If you’re looking for a unique gift for a baseball fan in your life, you’ll definitely want to check this out: they’ve hollowed out the bat barrel and created a cool drinking mug. You can customize these with colors, names, logos, and photographs. They’re also an officially licensed MLBPA product, so you can get your favorite teams and players incorporated into the designs. I’ve used these as gifts with great feedback, so I’m confident you’d experience the same. The crew at Lumberlend is offering free shipping on two or more bat mugs with the coupon code CSP at checkout. Just head to Lumberlend.com to design yours today.

Podcast Feedback

If you like what you hear, we’d be thrilled if you’d consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.

And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.

Thank you for your continued support!

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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Categories: Feeds

On Ritual

http://www.negharfonooni.com/feed/ - Tue, 04/30/2019 - 14:32

Every morning I sit in my favorite chair, surrounded by my plants, a cup of coffee in my hand, sage burning, my phone on airplane mode. I don’t check email or scroll through Instagram. I don’t put any pressure on myself to do anything—and instead give myself a few moments […]

The post On Ritual appeared first on Neghar Fonooni.

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Consistency Trumps Intensity—The Continuity of the Training Process

https://www.strongfirst.com/blog/ - Tue, 04/30/2019 - 12:09

Adapting to load is what makes us stronger. But because training loads can be manipulated in so many ways—intensity, magnitude, repetition, duration, frequency, direction, speed, acceleration, exercise, equipment, sequence, rest, etc.—some people get paralyzed by the seemingly overwhelming options; frozen by the insecurity of making a wrong choice. Too many do nothing. Others bounce around, always looking for the next best thing. Neither approach is productive, but there is an elegant and deceptively simple solution. Find what works…and do it. Consistently. For the long game. That’s how we honor the continuity of the training process.

Back when I went through my first StrongFirst Certification in 2014, I learned three principles that form the foundation for our training. They were Continuity of the Training Process, Wave the Load, and Specialized Variety. (It has evolved a bit since then—recertify to get your new manual—but the context remains unchanged for the most part.) And while I intuitively understood wave the load and specialized variety, I couldn’t quite grasp the deeper meaning of continuity. But five years later, I appreciate the reason it gets mentioned first, having recognized in my own training practice that it has made the biggest impact.

In regards to my strength training and fitness, two people have shaped me into who I am today. The first person is our Chairman and Founder, Pavel Tsatsouline. The second person is Dan John. When I first picked up a copy of their Easy Strength book, several years before my SFG, I instantly fell in love with its simple and sustainable approach to building lasting strength: persistent practice. Though I don’t really remember reading the specific word “continuity,” the message was clear and compelling, and it would become one of my important life lessons, even though it would take me another year or so to actually begin executing.

When Fate Calls: The SFG

Fast forward to the fall of 2014 and the second ever SFG kettlebell instructor certification in the Republic of Korea. I knew I wanted to become certified, but I couldn’t commit. I decided to wait another year. Then Woochae Yoon, Senior Instructor, approached me to be the event’s translator. While he couldn’t offer me a salary—he did give me a new Beast (48kg kettlebell) as a thank you—he promised an invaluable learning opportunity that I could not refuse. But then I realized: fate was testing me—either I show up here, now, and all-in, or live to regret it forever. I did not see myself passing the 5-minute snatch test but still, I signed up as a candidate a few days before the event. I was going to learn from the best.

How did it go? Well, despite failing the snatch and strength tests (back then men had to do five reps of pull-ups or chin-ups) and the increased mental and physical challenges from playing both interpreter and student roles, it was one of the best weekends of my life. And one of the hardest. Imagine practicing drills to the exacting standards then immediately shifting into translator mode for Master Instructor Jon Engum and others while everyone else rested. I barely squeaked by the technique tests. And honestly, I don’t remember much of the graduation practice workout. Hey, don’t get me wrong, I still loved and embraced the “suck”—maybe it’s the former Marine in me.

Assisting Master Instructor Jon Engum with translation at my SFG, Seoul, 2014 Post SFG 90-day Window of Opportunity: Now What?

Thankfully, having passed my technique tests, I was granted a ninety-day window to submit videos for my snatch and strength tests. But I initially had no idea how to get myself ready for the next ninety days. That’s when I reflected on the SFG programming lecture. Master Instructor Jon Engum stressed having faith in what you have learned and to continuously practice. So I picked up my SFG manual, my notes from Easy Strength and another Dan John book, Intervention, and came up with a plan. When it comes to continuity, Pavel and Dan stress practicing the fundamental movements (push/pull/hinge/squat/loaded carries) every day. So that’s what I did.  

My plan (all kettlebell exercises using snatch size or lighter KB unless otherwise stated):
  • 3 sets of 5 goblet squats
  • 1 get-up per side
  • 2 sets of fifteen two-handed swings
  • 2-3 sets of 3 reps of one-handed military press
  • 2-3 sets of 3 pull-ups
  • 1 get-up per side with 32kg (basically a bell heavier than snatch size)
  • A total 8-14 sets of ten one-handed swings with the 32kg; or the same volume of 24kg snatches.

I trained this program every day (excluding Sundays) for the next three months. I waved the overall load and volume depending on how I felt that day and continued to pound it out. Around week ten, I felt really strong and decided to test the simple standards from Kettlebell Simple & Sinister. I was shocked by finishing within the allotted time and with relative ease. That’s when it sunk in: continuously improving my program’s fundamentals had gotten me this far and would get me my SFG certification.

So, on day 85, I chose to test myself. On video of course (and just in case). I finished the snatch test with almost ten seconds to spare and grinded out five pull-ups. I’m a certified SFG! Trusting and continuing the process worked!

After a month, reality set in…since you don’t go to school for just a weekend and never come back. You keep on coming back over and over. That meant that I would either need to go on and become an SFG II or recert somehow within the next two years. Back then, my bodyweight required a Beast press for my SFG II half-bodyweight strength test (I’ve since dropped a few pounds and now only need to press the 44kg), which seemed like a totally impossible task. And the 5-minute snatch test…it gave me the shivers just thinking about doing it again. Honestly, if someone had said to me “Joey, the press and snatch test will be the least of your worries in the next 3-4 years,” I would have asked if they’d been hit on the head.

Double duty as the interpreter and assistant at Seoul SFG, February 2019 Continuity for a Long Game

Since I knew that maintaining my SFG instructor credentials was important and pursuing SFG II was in my future, I decided to have faith in the exact program that got me my certification. This became the bread and butter of my training. Over time, I added Original Strength Resets, and gradually increased the load (today I goblet squat/getup/press with the 36-44kg for my warm-up) and volume over time. I would do other pressing or barbell programs after the “warm-up,” but this 30-40 minute “warm-up” itself would be a solid session. It’s this simple plan, practiced almost daily, that has made me much stronger over the last four years.

But what about going really hard? Personally, I have no issues with doing a very intense program from time to time to address a particular lift or issue. However, it can only be sustained for so long; always pressing the pedal to the metal is a recipe for getting hurt—the opposite of a sustainable strength practice. But doing the above “warm-up program” on a nearly daily basis will get you stronger over time in a much safe and more sustainable fashion. Just feel free to go up a size when you feel that the current bell you are using feels too easy. As for barbell training, I just picked two lifts to cycle (bench press and deadlift or military press and back squat) with the Power to the People program 2-3 times a week. I also highly recommend the Daily Dose Deadlift program 3-4 times a week for the deadlift if you consider yourself an intermediate deadlifter.

Yes, I have done other relatively intense programs, from my Soju and Tuba or the Fighter Pullup Program, to lifting with Plan StrongTM and practicing Strong EnduranceTM protocols. But continuing to “warm-up” with the fundamental movements is what really set a solid foundation for my success with the higher intensity programs. And on days I didn’t feel like lifting, this “warm-up” would always be a solid session.    

The Proof is in the Results

And what happened in the five years that followed my SFG I? I recertified my SFG I a total of four times, my SFG II and SFL twice. Yes, the imaginary person I accused of being hit on the head was actually right! The last time I recertified was on February 21st, 2019, through the new unified recertification (recertifying all designations at one event). That day I pressed the 44kg without even hissing, broke the 4-minute barrier on the snatch test, and pulled a double bodyweight deadlift off the floor very explosively without even grinding. Progress indeed!

How was this possible? I continued the training process. Day in, day out, on an average of four times a week consistently for nearly five years. And the day I went through the unified recertification, the true context of the Continuity of the Training Process finally clicked. Oh, and just for the record, I pressed the Beast three times on each side, pulled 2.3 times my bodyweight on the deadlift, and benched 265 pounds (25 pounds more than SFL test weight) with ease very recently.

Joey-Yang-SFGII-Beast-Press Pressing the Beast three times on each side Deadlifting 2.3 times bodyweight So in a Nutshell, What is Continuity?
  • Continuity means to show up.
  • Continuity means to never give up.
  • Continuity means consistency will ALWAYS trump intensity.
  • Continuity means little and often over the long haul (quoting legendary track coach Ralph Maughan).
  • Continuity is training consistently for progress while increasing volume and load.

To my brothers and sisters in strength as well as those who have yet to officially join our community, I hope this article on Continuity helps to add more context to the first ethos of our Code, “I am a Student of Strength.” Trust in what you have learned, continue to practice it on a regular basis, and good things will happen eventually. I would like to take this opportunity to give a shout out to StrongFirst Certified Senior Instructor Woochae Yoon for finally giving me a cause to show up, and to my mentors, Master Instructor Jon Engum and Senior Instructor Dr. Mark Cheng, for their guidance.

The post Consistency Trumps Intensity—The Continuity of the Training Process appeared first on StrongFirst.

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Leverage Your Strengths to Pursue Your Goals

http://www.tonygentilcore.com/feed/ - Tue, 04/30/2019 - 09:04

Today’s guest post comes courtesy of my wife Dr. Lisa Lewis who, later this summer, will be one of the presenters taking part in the Soul Sista Summit here in Boston the weekend of June 22nd.

For more information go HERE.

Copyright: ipopba / 123RF Stock Photo

Leverage Your Strengths to Pursue Your Goals

As a psychologist, a performance consultant, and a lover of personal evolution and enhancement, I often talk to clients, trainers, coaches, and students about their dreams and their endeavors.

Whether they are personal, professional, or fitness-related…goals shape habits, require focus, motivation, and regulate how we execute all kinds of behavior. Typically, I hear people focus on their “weaknesses” – the barriers to behavior change, the “bad habits” that get in the way of change, the disappointments they feel toward themselves.

This negativity bias is natural.

We are inclined to focus on the negative, and for negative experiences and emotions to weigh more heavily on us than positive ones. Research on negativity bias demonstrates that a significantly higher ratio of positive emotions are required to counter balance negative ones – in other words, we need many, many more compliments than we do criticisms.

We need more pats on the back, and less kicks in the ass.

My clients will naturally beat themselves up, tear themselves down, and be hard on themselves, and have been working hard on those interventions prior to meeting with me. In my years of clinical and performance-enhancement work, I have come to see clearly that I will not add value or help to facilitate change by doubling-down on negative thoughts and feelings, or by centering goals around “weakness.”

Instead, I utilize a strengths-based approach – creating goal-directed action plans around what the client excels at, enjoys, and executes easily.

Because negativity will always creep into our thoughts and color our evaluations in a more intense way than positivity, focusing on strengths and capitalizing on what you do well will correct this imbalance, and allow for a clear, more efficient, and more productive approach to making change and facilitating growth.

Here is an example:

Jeff is 34-year-old investment banker who, when I met him, worked 90+ hours per week, lived alone in his city apartment, and spent Friday night through Sunday morning drinking to excess and using cocaine.

When he first came to see me he had “tried everything” to curtail his drinking and stop his cocaine use.

This included working longer hours, avoiding hard liquor and “only drinking beer” when he would go out out on the weekends, avoiding friends that used cocaine, and carrying around a mountain of guilt and shame wherever he went, because he “deserved it”.

Jeff’s opinion of himself was highly negative, and he explained that he was often “on edge,” irritable and agitated easily, and anxious most of the time. He told me he wanted to “cut the shit” and “grow up.” His approach to addressing the problem had been punitive, and his feelings toward himself and his approach to “fixing” himself were negative.

I proposed a different approach – one that utilized his strengths and would promote feeling good about himself.

As you can imagine, this Type-A, high-achieving client was skeptical. He rolled his eyes at the idea of “positivity” and let me know he had nothing to gain from “going easy on” himself!

But, my persistent, insistent, and consistent collaborative approach focused on negotiating for positivity and strength-building.

In weekly sessions with Jeff, I encouraged adding and then increasing physical activity – something this collegiate athlete had been missing in his professional life. Despite his tendency to focus on negativity, I was persuasive, and eventually, he remembered being strong.

Fast.

Athletic.

I wanted to capitalize on those positive qualities.

First he added two cycling classes on mornings before work, and soon that increased to five days a week. Next, he added boxing a few afternoons, then added in some strength training, and finally a yoga class on the weekend.

The more physically active Jeff was, the better all other aspects of his life.

By adding something he loved (and was good at), other behaviors naturally changed.

He was so exhausted in the evenings that he chose going to bed or watching a movie with a lady-friend over going out to drink and using cocaine. He was so drained from all that physical activity that he felt motivated to improve his nutrition, which also increased his motivation to limit his alcohol use.

He enjoyed improved attention and mental acuity at work, which was noticed by his colleagues, and most importantly, he felt proud, engaged, and “on his game”.

Today, Jeff works a bit less, drinks a lot less, and abstains from cocaine.

He enjoys an even temper, low anxiety, and feelings of confidence and pride.

He is planning to play on a community soccer team this summer, to train for his first boxing match in the fall, and to try the “Whole 30” diet during the upcoming month.

These are goals that Jeff has identified as interesting, meaningful, or just plain fun.

Although they may not look like treatment for substance abuse or anxiety at first glance, pursuing goals that result in positive feelings, behaviors, and self-appraisals led to a decrease in self-destructive behaviors and eradicated a self-reinforcing cycle of negativity.

My advice to you is to adopt a similar approach in pursuit of your goals!

Even though we may not know each other, I assume that, if you are reading this, you are goal-directed, driven, and probably tough on yourself. You have most likely exhausted all possible benefit there may have been from beating yourself up over your “weaknesses.”

What Do You Have to Lose by Trying a Different Approach?

Identify your goal.

Be as specific as possible.

Then, name the strengths and skills that you bring to the table.

They may not seem directly connected in the moment, so think broadly, and then weave those strengths into your action plan. If you love to bake, transfer those skills into preparation for your upcoming triathlon by baking some delicious protein bars.

If you were a dancer or a gymnast as a child, and you miss it, choose a dance-based exercise class to help you get back to regular exercise – don’t stress out about finding the “best” or the “right” workout.

Thank you for reading!

And best of luck in pursuit of your goals. Always remember that you have all of the ingredients you need, they’re inside of you, to make the change you want for yourself. If you want to read more from or about me, please visit my website: drlewisconsulting.com.

Soul Sista Summit

If you are interested in hearing me speak, and learning more about personal growth and a strengths-based approach, register here for the Soul Sista Summit.

This two day women’s only experience is designed for personal growth, and is hosted by Athena Concannon and Lauren Bradley. The summit consists of workshops and workouts, and an exploration into approaches to lifestyle, fitness, and nutrition that facilitate thriving.

At the summit, I provide a 2-hour presentation on using mental skills to enhance motivation, persist in health- and goal-directed goals, and to stop and reframe negative thinking patterns that keep you from your goals. Learn to leverage your strengths and your passion in pursuit of your goals. The Soul Sista Summit is Saturday, June 22nd, and Sunday, June 23rd.

If you are a woman and can make it to Boston this summer, I hope to see you there.

The post Leverage Your Strengths to Pursue Your Goals appeared first on Tony Gentilcore.

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