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Activate and Contract Lower Abdominals for a Healthy Pelvis Position - Mon, 04/29/2019 - 11:54
Do not settle on one fix and rely on it. Instead, rely on multiple exercises and this simple formula: more muscle used = more stability = more strength. Considering your lower abdominals, here are two exercises to try.
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Back and Bis Workout of the Day with Decline Dumbbell Pullovers Supersetted with Farmer's Carry - Mon, 04/29/2019 - 11:45
The big takeaway from this workout is that I have poor grip strength stamina. After this back and bis Workout of the Day, your forearms should be SMASHED.
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A Perspective on Program Analysis and Design: Explore your Belief System

You’re sitting down to write out the new phase of your team’s training program…

  • What is your process?
  • What are the underlying training principles you reflect on to create the sheet your athletes will use?
  • Where do these principles come from?

When you are determining what your athletes and their sport require, you are tapping into your belief system about what training is.

Every thing that you put in your program is based on underlying training principles that you believe in.

There is (or should be) a reason these things are in your program, as you are designating them as important once you choose to write them on the sheet. The things I am referring to can be exercises, reps, sets, exercise order, testing numbers, and words. You then carry out these things with explanations, cues and your behavior as a coach.

These things all come from your perception of what training is, in relation to exercise selection, how an exercise should be performed, what a strength and conditioning coach should be, and what the athlete is expected to do. It is the lens through which you view training.

All the things on this program are based on underlying training principles within my belief system Belief Systems

A belief system is a set of principles or tenets which together form the basis of a religion, philosophy, or moral code.

In the context of this article, your strength and conditioning coaching belief system is formulated by your principles of sport training and exercise. These interconnected set of principles organize and create inherent qualities of mind and character in relation to behavior (as a coach).

Another definition for a belief system is a cognitive framework that helps to predict potential outcomes, thus assisting to better regulate our emotional disposition to an anomaly. Therefore, your training belief system includes what you interpret as important in the weight room, the interventions you create for a desired outcome in training, and your emotional and behavioral response to training/a trainer that may be different from your own style.

What you view as important in the weight room are your underlying principles as a coach. You use these principles for your program analysis, design, and coaching.

How you feel towards something that deviates from what is normal, standard, or expected and how you respond to it, taps into your system of beliefs and underlying personality structure.

Any time you get into thoughts about, is this good or bad and how you respond to what is good or bad, you are tapping into your belief systems.

  • Is this good or bad exercise selection?
  • Is this good or bad exercise technique?
  • Is this good or bad program design?

Your beliefs about what is good or bad can be molded through personal experiences and can also be provided to you. Your own training experience, your previous strength and conditioning coaches, your mentors (people in positions of influence), internships, and reading material of choice can formulate your perception of what training is and is not. Your beliefs can also be provided to you by academic institutions, modality systems, or social systems.

There are pros and cons to belief systems. The pros are that they create a cohesive narrative, assist in decision making, and allow you to have opinions about what is good vs bad.

The cons are that they can blind you and bias you in our decision making.

The pros and cons can be elaborated within a spectrum of rigidity and permeability within our belief systems. If we are too rigid, we view our opinions as facts then protect and justify these beliefs possibly creating conflict and restricting personal growth.

If we are too permeable then nothing matters, we have no values, and can be swayed in our opinions with every new thing we are told. If you are too permeable or have no belief system at all, when you experience an anomaly you don’t have a mode of being, in which you will experience anxiety.

There is utility in belief systems and anxiety. A belief system provides you with a way to behave when you experience an anomaly and having a belief system that resonates with you facilitates purpose and meaning. Experiencing anxiety in relation to your belief systems will allow you to transform and become better, it is what you are supposed to face.

Your decision making process in creating a training program is a reflection of your beliefs about training. The training program and how it is implemented becomes your athletes’ belief system towards training. The environment you create for the people on the team provides a structure for how you want them to regulate themselves. There are three elements we will explore based on our training belief systems:

  1. Program analysis is your belief system towards training
  2. Program design is the belief system you provide to athletes
  3. Program Team Dynamics/Environment is the culture you create within a team setting
Program Analysis:
My Belief System Towards Training

When I examine the elements or structure of a training program I am going to design, I think about three areas: specificity vs variation, questioning is I am starting with an exercise or starting with an intent, and creating a learning environment.

1. Specificity vs Variation

In relation to specificity and performance based activity, I place my training values less with having a reductionist approach of breaking down biomechanics and energy systems to attempt to mimic, and more towards skill acquisition and motor learning strategies.

Skill acquisition is what I think an athlete should do well vs. what I don’t care about in the weight room.

Within the weight room setting, what do I think athletes need to be able to do?

Once I choose what skills I think they should acquire, what methods and tactics am I going to select in order to teach those skills?

I want athletes to perform these skills at a high level which is going to be less variable and more predictable. I then have to question my biases. I can’t fool myself into thinking that the weight room is the only thing that matters in relation to athletic performance and that the activities I select have direct transfer to sport.

Including specificity into my program design will also include deciding what I want the athletes to BELIEVE is important; these will be my training principles and values.

In relation to variation, I place my training values on exposing athletes to various positions and movements that they don’t usually experience. I believe that including variation is a major health component of training. Variation will assist in dispersing load to different tissues and create long term sustainable training strategies.

Overall, I BELIEVE that both are important; I place value on both skill acquisition and progressive overload (specificity) and exposure to different positions and novelty (variation) within the weight room.

2. Starting with the exercise or start with the intent?

Here is where I take time to question my own training beliefs.

Am I starting with an exercise, or the intent of the exercise?

For example, when I am filling out my programming template A1, A2, A3, am I thinking about where I am going to fill in the squat, bench press, clean, and deadlift exercise or am I starting with an intent?

If my intent is to teach athletes how to absorb force and create force against gravity with sagittal plane competency, then the squat exercise as a good method for that intent. If I write ‘squat’ on my program sheet, as a thing, I want there to be a rationale coinciding with a principle and value.

Am I associating an exercise with a specific quality?

For example, am I selecting the back squat exercise because I associate that with the quality of strength? That association may be placed within a biased belief system of what I believe strength is and why it is important for an athlete to develop for improved on-field performance.

This questioning allows me not to be married to a specific exercise and allows me to explore my creativity.

The intention also includes strategies: how do I want an athlete to perform and exercise and how do I want them to feel about it.

There is no absolute way to lift weights, there are just strategies.

For example, I can select the squat pattern for an exercise, however I can vary in where I place the load or the cues (focused attention) I used in relation to how I want them to think about how their hips and knees should move, or if they should have focus on an internal or external reference.

  • Are those strategies in the best interest of the athletes or are they the only ones that I know?
  • Are these strategies sustainable?
  • Do they provide long term learning opportunities or short term gains?
  • What’s my plan for progression of these strategies?
    • Progress by maintaining strategies under load
    • Increase the amount of strategies
    • Active vs Passive Strategies
3. Creating a learning environment

Lessons will provide the acquisition of knowledge or skills through experience, study, or by being taught.

So, what do I want to teach the athletes I work with?

I create lessons within training sessions in relation to the specific skills I want to teach athletes. I then reinforce these lessons that encompass my training principles with everything I do within that training session.

The lesson is initiated by discussing it with the team before the session to focus their attention towards it and reinforced after the session with questions and archetypes of execution observed from the athletes.

Program Design:
Facilitate Growth of My Belief System for Athletes

You may believe your program will lead to the desired outcome, but now you need to create a belief system for your athletes so they believe the same thing. You will need to consider how to make your beliefs about training, their beliefs.

This not only applies to their current training program, but also their overarching lens for how they perceive exercise. Perception can be a powerful mediator in the success of your program and their development of future exercise habits.

You must have things that are important to you and know that they will become important to your athletes. There is responsibility within this.

  • What do you want them to value?
  • How are you going to make your training beliefs resonate with your athletes?
  • How do you want them to use these principles when you are not with them or in their future exercise habits?

The overall goal is to provide them with a mode of being/ how you want them to behave when they experience an anomaly.

This can be both when they are training without you or after they graduate. You want the athlete to have an understanding of what was important to you and make it important to them.

How do I want athletes to think about training? The belief system you provide them will be how they think about exercise for the rest of their lives.

  • Do they only associate exercise with sport?
  • Did you teach them anything that they can maintain?
  • Did they LEARN how to train and take care of themselves?
  • Did they learn how to appreciate the process and the virtues of character that come with exercise?
  • Can they apply what they learned to establishing responsibility for their own health and fitness?
Putting it Together

When I am creating a program to lead athletes towards a desired outcome I have a three step process:

  1. I use my training principles to determine what I think is important and what lessons I want to teach the athletes.
  2. I create exercises to match my training principles and that reflect the intention of the desired outcome.
  3. I decide what strategies I want the athletes to execute the exercises with.A) This includes providing autonomy and options for strategies or choice of tool. Once a level of experience and understanding is attained, allowing the athlete to be involved in the process will create a sense of control and potentially elicit more effort. Success with process goals is strongly dependent upon effort. Their input and choice of tool can be a valuable aspect of proper execution of a pattern. Choice is also involved in the process of guided discovery which allows athletes to begin figuring it out things for themselves. Guided discovery can help create curiosity and meaningfulness in a belief system.B) I also manipulate by coaching tactics within this step. I may need to utilize an adaptive personality, make decisions on cueing, and provide different types of feedback based upon the athlete’s personality and temperament. How do I deliver information? What do I celebrate as important? For example, if I celebrate a maximal load lifted, then I am creating a belief in the athletes that maximal load lifted is valued. However, if I choose to celebrate a teammate positively encouraging another teammate or being thoughtful during an exercise, that establishes the behavior as valued.
The process of designing a training program:
Creating a learning environment through principles and lessons

I use my 4 training principles that I have written out to determine what I deem to be important. My training principles include:

  1. Proximal structure position influences movement of distal structures
  2. Expose the body to positions and shapes it struggles to achieve
  3. Athletic skill acquisition includes the ability to transition from leg to leg
    A) Centering (shifting) & Dissociation (rotating)
    B) Loading & Propelling
  4. Growth is experience in various types of hard work
    A) Physical, Awareness, Humility & Gratitude, and Perspective

I use these principles to create a learning environment. Each principle involves lessons that I want to teach the athletes.

A lesson will help regulate training sessions and move the athlete towards a way to behave. A lesson will guide my exercise selection choice and strategies for execution that will be reinforced throughout the session.

Lessons can also create excitement and meaningfulness.

“Principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble.” – Ralph Waldo Emerson

An Example of this Process
  1. Choose the lesson of transitioning from leg to leg which is an important concept for all sporting activities such as running, skating, throwing a ball, and change of direction.
  2. Exercises that will match this intent involve lateral stance activities, push mechanic drills, and change of direction drills.
  3. Strategies for execution involve teaching and reiterating centering and dissociation concepts. Centering involves frontal plane mechanics and the ability to shift yourself over a leg. Dissociation involves rotating a thorax over a pelvis which is important for acceleration, change of direction, and shooting. I choose exercises relating to this lesson and sequence them together to reinforce the concepts (video for pairing exercises within this lesson).
The concept of centering that is used to create exercises and strategies for athletes to learn and execute


Sequencing the concept of centering within the program design. The exercises are ordered in a way to reinforce the lesson and add complexity  Program Team Environment

A key influence on the desired outcome of the program design is the interaction between coach and athlete, as well as athlete to athlete. The human experience needs to be facilitated for belief in the program, team, and meaningfulness in sport.

The purpose of sport and the reason for training can’t be assumed to be obvious. Make the purpose and ‘why’ clear. Plan the transfer of information and put forth effort to communicate this information.

My fourth training principle is growth and experience in various types of hard work; this is implemented in what I expect out of the athletes.

This is including a psycho-emotional variable into programming for team environments. A coaching staff has the ability to manage total loads inclusing as physical, cognitive, and emotional loading. You can reduce anxiety through creating positive relationships, team culture, teaching values such as self- compassion, gratitude, humility, and respect in order to improve overall team performance.

  • Do they enjoy coming to the training center every day?
  • Is the environment welcoming, supportive, and non-threatening?

Installing a belief system relates to both a cognitive framework towards physical exercise but also personal qualities of character. A team environment based on a structured value system will allow them to have a mode of being when responding to times of challenge. Can they behave with these values during times of losing?

The values and implementation of gratitude, respect, and humility can carry over to team success and personal growth. You have the ability to create a cognitive framework that sets them up to make decisions putting them on a positive trajectory. This is the usefulness of sport and being responsible from a positive of influence.

  • Do you only value winning? Do you only celebrate winning?
  • Do you discuss virtues of character and acknowledge them?
  • What are associating as important? Winning or qualities of character?
Conclusion: Discover Your Belief System

Discover your belief system by articulating what you already do. Write down your training principles and values. However, be willing to allow them to change.

Ask yourself the following questions:

  • What is important to you in training? What are your training principles?
  • What are they good for?
    • Creating a cohesive message and language with your athletes
    • Creating a framework to which athletes regulate themselves
  • What are they leaving you blind to?
    • Expose yourself to a different training belief systems and create your own filter
Optimal learning environment to change your belief system

The sweet spot to adapting your belief system (shaping how you feel and respond to anomalies) is to be curious and interested.

Too bored or too threatened can impact how your belief systems are adapted or reinforced.

Your ability to adapt and grow your beliefs relates to the amount of anomaly you are ready for.

It is our job as strength and conditioning coaches to determine what matters. Typical program design variables include exercise selection, frequency, exercise order, rest periods, volume, training loads, and repetitions.

However, belief systems supersede decision making. Program design is deciding what you should care about vs. what you should care less about. What you care about then becomes what your athletes care about and how they will view training and exercise.

To watch my full presentation about this topic at the Holy Cross Sport Performance Conference, CLICK HERE

About the Author

Michelle Boland

  • Director of Education at Pure Performance Training (Needham, MA)
  • Owner of Michelle Boland Training, LLC
  • Previous Strength and Conditioning Coach at Northeastern University (Boston, MA)
  • Exercise Physiology and M.S. Strength and Conditioning at Springfield College
  • S. Nutrition at Keene State College
  • Follow on Instagram @mboland18


  1. Cupples, Z. Human Matrix. 2018.
  2. Davidson, P. Rethinking the Big Patterns. 2017.
  3. Glazier, P.S. (2017). Towards a Grand Unified Theory of sports performance. Human Movement, 56, 139-156.
  4. Hartman, B. The Intensive II. 2018.
  5. Kiely, J. (2018). Periodization Theory: Confronting an Inconvenient Truth. Sports Med, 48, 753-764.
  6. Rokeach, M. (2015). The Open and Closed Mind: Investigations into the nature of belief systems and personality systems. Williams & Wilkins; New York, NY.
  7. Rutjens, B. & Brandt, M. (2019). Belief Systems and the Perception of Reality (Currents Issues in Social Psychology). Routledge; New York, NY.
  8. Young, D. (2014). How to think about exercise. The school of life, Picador: New York, NY.
  9. List of Continuing Education Courses Attended.

The post A Perspective on Program Analysis and Design: Explore your Belief System appeared first on Robertson Training Systems.

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The Press-out Rule: Weightlifting’s Latest Drama Generator

The press-out rule has been around forever in weightlifting. It’s one of the fundamental technical rules of the sport, and probably the most prominent one. If you’re a weightlifter, having a perfect lockout is one of your top priorities because you don’t want to see those red lights pop up after you just worked your ass off to lift a big weight. The referees are watching for press-outs like snipers, so you’d better get it right when you’re on the platform. This is p
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Find Your Pulling Stance For The Snatch and Clean

The primary criterion for the pulling stance is how it influences the effectiveness of the second pull. Stand with your heels under your hips so the legs are vertical and turn your toes out to a comfortable degree, approximately 10-30 degrees from the centerline. Lifting with the toes straight forward has been shown to reduce weight in the lifts, and being turned out helps keep the knees better aligned when pushed out in the pull. However, turning the toes out too much reduces the depth
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Better than swimsuit season: Discover relentless motivation for transforming your body. - Sun, 04/28/2019 - 23:01

The magazines got it wrong. Sure, the promise of “six-pack abs” might be motivating at the airport newsstand. But as soon as your flight’s delayed, it’s an easy goal to forget. Because stress, frustration, and… a conveniently-located Smashburger. (Same as every day, really.) There is a fix, though. If you’re willing to ask—and answer—some hard questions, you can discover a much deeper purpose for change. One that’ll ignite passion and drive you to get the results you want—no matter how badly the airline screws you.


I could already see the pain in Michelle’s eyes as we sat down in a quiet corner of my gym.

“What are you hoping to achieve by hiring me?” I asked.

Michelle shrugged. “I just want to lose some weight and get fit again.”

After 10 years as a fitness coach, I knew there was more to the story. There always is.

“Have you always been overweight?” I asked.

She looked surprised at the personal question. I didn’t flinch.

After a moment, Michelle told me she’d been fighting her weight for more than 15 years. Now she as prediabetes.

“How does that make you feel?” I asked.

She hesitated again, but then said, “Scared. My mom was overweight and had diabetes, and I feel like I’m following in her footsteps.”

At this point, Michelle stopped holding back; tears trickled down her cheeks.

“It all hit me two weeks ago. My daughter said she didn’t trust me to be alone with my granddaughter because I’m too overweight and immobile to keep up. I was so devastated. So embarrassed.”

Many of us are like Michelle: Ashamed to talk about what’s really bothering us.

But since I started encouraging my clients to dig deep into their pain, their results have skyrocketed.

Why? Because to achieve real, lasting change, many people have to confront the emotional pain that’s making them want that change.

Once they do, their true motivation is crystalized. And that’s often far more powerful than any exercise plan or diet approach.

The challenge is uncovering it.


You never start with the pain.

When it comes to goals, people usually talk about losing fat or moving better or getting healthy. All fine aspirations, indeed.

But for many of us, these goals aren’t very meaningful in the context of our everyday lives. They’re more like health and fitness clichés.

Our true motivations run much deeper than having a “bikini body” or “sleeve-busting arms” (as the ads and coverlines promise).

That’s the surface level stuff we think we want.

Sure, these types of goals might inspire you to show up for six weeks of training and cut back on alcohol for a while. But for most people, how much do they really matter? How easy are they to give up on?

On the other hand… you know what’s way more motivating?

Michelle wanting to be able to take care of her granddaughter so badly that months of new habits, tiring workouts, and saying no to cupcakes in the break room seemed like the only choice. It wasn’t just a “look better” fitness goal—it was her burning passion.

Discovering why you really want to change gives you resolve.

A wise person (okay, it was Tony Robbins) once said: “Change happens when the pain of staying the same is greater than the pain of change.”

There’s just one problem: A lot of us never actually get to the root of what’s bothering us. We don’t face our pain because it’s uncomfortable. As a result, we’re much more likely to stay the same.

Find your pain… to stoke your passion.

Sometimes, pain will be obvious: divorce, a scary diagnosis, the loss of a loved one. This kind of pain is easy to identify. It’s right there in front of you, flagging you down.

Other times, pain can be more subtle: It’s hiding in a dark corner of the basement—always there, even if you aren’t constantly aware of it.

Maybe it stems from all those times you were picked last as a kid. Or from that “harmless” comment a loved one made about your body… or about someone else’s body (who looks like you).

These hits of pain may not feel that impactful in the moment, but over time, they accrue power and influence over your actions and self-worth.

The result? Pain that’s hidden can crop up as:

  • avoiding activities that are fun or good for you, like going to a party or trying that new gym down the street
  • feeling your heart race when someone asks if you’re okay
  • revisiting some mortifying moment over and over, using it as evidence that you’re the worst
  • turning down exciting opportunities because your inner voice says, ‘No way, I can’t do that.’
  • living well into your 20s with the assumption you’ll never find companionship… because you got rejected on the middle school dance floor… and you assumed it was because the boys thought you were too big… so that must mean men don’t like you. (Is that oddly specific?)

These examples all suggest there’s trouble below the surface. Pain is discouraging you and holding you back. If you can access the source of this emotional discomfort, you can use it to achieve serious change.

Here’s how to do just that, in three steps.

Step #1: Find your true “why.”

Michelle wanted to lose weight, sure.

But more importantly, she wanted to be trusted to take care of her granddaughter. That was her real reason for wanting to lose weight.

In the Precision Nutrition coaching method, we call this “finding your why.”

Your “why” is the reason behind the reason… behind the reason… behind the surface reason you want to make a change in your life.

Finding your “why” is a shortcut to finding your pain.

Because often, your deepest reason for wanting to change your body or habits dredges up yucky stuff.

For example, the shame of having gained 30 pounds after having kids. (‘Why does every other mom seem to have it all together?’).

Or the helplessness of realizing you can’t even bend down to pick a pencil off the floor.

Or the regret that comes with admitting you’re not the kind of active, inspiring father you want to be.

These are the “whys” that drive change.

Don’t settle for the easy answer.

Getting to your “deepest reason” requires some introspection. An exercise called the “5 Whys” can help kickstart the process.

Here’s how it works: Take your initial reason for wanting to make changes to your nutrition, workout routine, or lifestyle, and use that as a starting point.

Maybe you want to get fit. Now ask yourself “why?”

(If you’re a coach, you can go through this exercise with a client. You ask the questions, but let them do most of the talking.)

Keep asking—remember, it’s called the 5 Whys—until you feel like you’ve identified the real reason you want to change. The illustration below shows what this might look like.

Put in the work.

Some people can define—and confront—their “why” quickly. For others, it requires a little more time and effort.

Practicing meditation and/or mindfulness can help you access uncomfortable thoughts you’ve been avoiding or pushing away. To get started, try this simple mind-body scan.

Find a quiet place. Take 5 minutes and find somewhere you can be without interruptions. This could be just before bed or just after waking. Or in your office, resting on a park bench, or sitting in your parked car.

Notice physical sensations. Scan your body from the top of your head down to your toes, part by part. Note how you feel along the way. Don’t judge or rush to change anything.

Notice emotions and thoughts. Once you’ve done your “body scan,” do the same exercise for your emotions and thoughts. Again, don’t judge or try to make sense of it. Just observe.

Ask yourself 3 questions. Right now…

  • What am I feeling physically?
  • What am I feeling emotionally?
  • What am I thinking?

You may find it helpful to jot down a few notes after each session. (It’s okay if you can’t find the perfect words.)

Over time, you’ll likely notice feelings, thoughts, and ideas that crop up consistently. These can be important clues to revealing your “why”… and your pain.

Step #2: Turn your pain into action.

Let’s start with an example.

When Nivi Jaswal entered Precision Nutrition Coaching, she was overweight, stressed, and had prediabetes. Through lots of reflection, Nivi uncovered the pain that was holding her back: a deep fear of not being good enough. If she couldn’t do something perfectly, she wouldn’t do it at all. So now what?

Do the hard thing.

Once you’ve defined your pain, you have a framework to experiment with an exercise PN calls “difficult-easy” and “difficult-difficult.” (No, those aren’t typos.)

Difficult-easy describes things you do that are hard, but still within your comfort zone: going to work every day even though you hate your job, for example. Or giving up carbs again even though you love pasta and cookies.

In Nivi’s case, difficult-easy was spending countless hours researching diet and exercise routines, looking for the “perfect” answer.

Difficult-difficult, however, is the stuff that’s truly challenging—the actions you shy away from because they seem overwhelming or even impossible. This is the place where you grow.

Here are some examples:

  • For the mother who always prioritizes her family’s needs over her own, difficult-difficult might be carving out two hours per week for her favorite yoga classes.
  • For the business executive who chooses to work 60 hours a week, difficult-difficult might be hanging out with friends twice a month (to start).
  • For Nivi, difficult-difficult meant making small nutrition and lifestyle changes instead of going all-in. She was skeptical of this approach. It seemed like it wouldn’t work, and she was afraid she’d be wasting her time and effort. That’s what made it difficult-difficult.

Ask yourself:

What are you afraid of? Difficult-easy tasks tend to annoy us. Like when you say “yes” even though you don’t actually have any room on your plate for another task. Because saying “no” is too scary. The things that scare us are usually the difficult-difficult ones.

What would you do if it were Opposite Day? Difficult-easy stuff grinds you down, but you keep doing it anyway. Take a moment to consider: How’s that working for you? What could you do that’s new, that would force you to grow and put you on a new path? That’s your difficult-difficult.

Make one change at a time.

Once you’ve identified your difficult-difficult, chip away at it one small piece at a time. It might sound weird, but focusing on less can help you achieve more.

Pick one small, new habit.

Select one habit that supports progress toward the body and health you want. Make it something simple and reasonable, that you think you can practice every day.

Let’s say you want to get fitter, but you’re terrified of the gym because you feel like an outsider. Your difficult-difficult is hitting the gym on a regular basis.

Consider starting with a habit that gets you closer to that goal, but doesn’t go all the way.

For your first habit, you might choose one of these options:

  • foam rolling for a few minutes every morning
  • taking a 10-minute walk after dinner each evening
  • doing a 15-minute home workout twice a week
  • going to the gym once a week, but only committing to one exercise you’re comfortable with, and then leaving

Maybe one of these seems excruciatingly hard, while another is hard, but doable. Go with the latter.

Practice your habit.

Do your new habit every day for at least two weeks. Some days, it’ll feel like a grueling climb up Everest. Other days it may feel like you’re flying. Eventually, there’ll be more flying days than Everest ones. That’s how you know you’re ready for the next step.

Build on your habit.

Now maybe you’re ready for four home workouts per week, or two exercises when you go to the gym. Practice this new habit for another two weeks. Keep repeating this cycle.

With this practice, your difficult-difficult will become easier. As a result, you’ll get better at facing your pain and fears… and better at changing.

Step #3: Share your pain.

I once had a client named Nadia. Her commitment waxed and waned, and eventually she stopped showing up for workouts—a story any trainer knows all too well.

Two years later, Nadia asked if we could meet up. Over coffee, she explained she has a learning disability, but she’d been embarrassed to tell me about it before. During our workouts, she’d felt lost and anxious.

Armed with this new information, we figured out how to make her more comfortable this time around. She started showing up four days a week and made tons of progress.

Talking to people about your pain can:

  • take some of the pain’s power away (you could realize you’re not at fault)
  • make previously hidden solutions seem more obvious
  • open up new sources of support that weren’t available before
  • help you connect with people who are going through similar changes
  • let others know that you’re open to help, if they’re able to provide it.
Start with the people you love.

Even once Michelle opened up to me, she still had no intention of telling her husband or her daughter about her pain. At first, she didn’t even tell them she had joined a gym.

After a few months, she’d lost some weight, but her motivation started to dwindle, and she was still angry at her daughter. I asked her what she thought might happen if she talked to her daughter about it.

“I was really hoping to avoid conflict,” she said.

What resulted was the opposite. Michelle’s daughter and son-in-law were highly encouraging. In fact, both committed to making nutrition changes with her to show their support. Michelle’s husband even purged all the junk food from their house.

While there are no guarantees, most of the time, if you allow yourself to be vulnerable with the people you’re close to, they’ll rally to support you.

And that can make all the difference in continuing to make progress.

Give yourself permission to take it slow.

If you don’t feel ready to reveal your pain to someone else just yet, you can use the principles of stress inoculation training (SIT) to help you start sharing little by little.

SIT is like a stress vaccination. The basic idea is to slowly get comfortable being… uncomfortable.

Think of it like this: Exposing yourself to small amounts of stress regularly—in levels that don’t overwhelm you—trains you to handle much tougher situations. Just like with exercise.

In this case, tell your story in pieces, at your own pace, until you start to adapt to the stress of sharing. Or maybe reveal your pain in a journal first, then with a stranger, and then with someone you’re close to.

Because you can do this alone, but you don’t have to.

If it feels a little uncomfortable, you’re on the right track.

Remember, we call it difficult-difficult for a reason.

But if you’re willing to dig deep, find your why, and uncover the root of your pain, you may discover the purpose and passion you’ve been missing.

So move past thinking you “just want to get fit” or “can’t lose weight.” And open yourself to the possibility there’s more to the story.

That’s where you’ll find the motivation you really need… for the results you really want.

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—by helping them discover their true motivation—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, October 2nd, 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.

The post Better than swimsuit season: Discover relentless motivation for transforming your body. appeared first on Precision Nutrition.

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4 Potent Supplements That Fight Insulin Insensitivity - Sun, 04/28/2019 - 01:33
Even if you're doing all the right things, sometimes the fat won't come off. One possible explanation for this could be insulin resistance. If you are insulin-resistant, it might help to try some supplements. These are four I've used with success.
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The Poopy Raccoon - Sun, 04/28/2019 - 01:03
In preparation for our next training session, I knew I needed the help of my coworkers. The next morning they all received the following email blast...
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LISTEN: Table Talk Podcast Clip —The Missing Link to Social Skills: Movement - Sat, 04/27/2019 - 09:25
"This is going to debunk everything we know about autism. " Sheena Leedham talks about how she intertwined movement and social skills through the OSU Men's Aspirations program.
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How to Improve CrossFit - Sat, 04/27/2019 - 09:03
Consider how your clients are responding to stress and the demands of your program and what we need to consider to devise a better plan. That's how we'll improve this sport.
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Subscapularis 101 - Sat, 04/27/2019 - 06:43

The subscapularis is the largest of the four rotator cuff muscles, but it might also be the most misunderstood. With that in mind, I thought I’d use today’s video as a chance to bring you up to speed on it:

This video is an excerpt from my popular Sturdy Shoulder Solutions resource. For more information, head to

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

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Bridging the Gap Between Science and Practice in Fitness Continuing Education - Fri, 04/26/2019 - 13:36

Before we get into today’s topic, I wanted to remind you that I’ll be teaching my One-Day Strength Training for Fat Loss & Conditioning: Practical Program Design course in Boston, MA on May 12th, 2019.

If you’re a personal trainer, this course will show you my practical, real-world programming methods and systems of exercise selection and training to develop smarter, metabolic strength and conditioning workouts for private, semi-private and small-group training your clients will love!

The complex, often confusing world of real-world program design will be made clear and simple so that you can take what you learn and begin using it immediately with your clients, whether you train at a big-box gym or small studio.

Now that you’re up on the latest news, here’s today’s article, which was originally published in Personal Fitness Professional magazine.

3 Simple Steps for Bridging the Gap Between Science and Practice in Fitness Continuing Education

For many years the fitness field has suffered from an epidemic of professionals who, on one side are long in science education and short on practical application, and on other side, who focus on the practical application, but promote pseudoscientific and non-scientifically founded practices.

The cause of this epidemic is the gap between science and application in fitness continuing education. The purpose of this article is to provide a vaccine for this epidemic by discussing three simple steps to take (and realizations to make) that will bridge the gap between science and application.

Step #1: Rethink the definition of “training” 

Training is not an “art and a science,” as it’s commonly defined because these are not two separate things running in parallel. Training is the art of applying the science.

If the practical applications you’re using aren’t scientifically founded, then what you’re doing isn’t based on sufficient enough evidence to warrant justification. And, your clients and athletes deserve better than unjustified or unjustifiable practices for their hard earned money and valuable time.

It’s important to note that taking an evidence-based approach to training does not mean that you won’t let your clients or athletes perform anything without a PubMed reference in hand. It’s great to use scientifically proven workouts that have been evaluated in a study, but it’s unrealistic to ask that of every workout, especially when we’re changing workouts every few weeks to keep things fresh and interesting. Specific workout strategies don’t have to be scientifically proven as long as they are scientifically founded, meaning they are founded on the universal principles of training:  individuality, progressive overload, specificity, and variety.

Applying these principles is really a process of decision making. This decision making process should be guided by a series of questions:

  1. What are my training goals, and what types of exercises and training methods need to be applied to achieve these goals? (Principle of specificity)
  2. Which of these types of exercises and training methods will I be able to do based on my ability and training environment? (Principle of individuality)
  3. How can overload be provided to these exercises and training methods to ensure progress? (Principle of progressive overload)
  4. How can these exercises and methods be varied to continue to create a positive adaptation to the training program (training stimulus) without reaching the point of accommodation, where I greatly reduce my ability to adapt positively? (Principle of variation)

There was certainly a time in training and nutrition history where you could justify claiming that taking an evidence-based approach would put you behind the curve in regards to using valid practices. But given how much scientific evidence we currently have, that time is no longer. Therefore, this line of argument only applies if someone wants to have a 1950s, 70s, or 90s conversation about training. That said, we can avoid having conversations about training concepts and techniques that ignore all of the quality evidence we currently have; when we can have modern day conversations about training that applies all we’ve come to learn to date.

In our modern day, claiming that “taking an evidence-based approach to personal training puts you (insert arbitrary number of years) behind” is just an excuse modern day practitioners give when they don’t have sufficient evidence to meet their required burden of proof. It’s a cheap and transparent tactic to get others to think you need to believe what they’re claiming in order to be able to deliver a high level service. If one actually does have good evidence to back up their claims, they would be eager to provide it and have no need to make excuses.

The reality is, with all the scientific knowledge about training and nutrition we’ve currently accumulated, there is absolutely nothing the fitness professional needs to believe on insufficient evidence in order to be a great professional who delivers a high-level of service. Nor does one currently need to believe anything on insufficient evidence in order to be an innovator, as the best new ideas are spring-boarded from our current body of knowledge (i.e. the existing body of evidence; from universal principles); not from the willful ignorance or rejection or of it.

Step 2: Understand what training experience does and doesn’t do.

Many trainers say things like, “I’m doing research by training clients and athletes – that’s real world research,” which mistakenly makes them think they’re ahead of research; they fail to understand this simple reality: scientific evidence helps to tell us what is valid and reliable, but it doesn’t necessarily work well for telling us what’s practical. On the flip side, training clients and athletes helps to tell us what is practical, but it doesn’t necessarily work well for telling us which of those practices are valid and reliable.We often see fitness and conditioning professionals constantly having to edit themselves in order to better align their beliefs and practices with the current best scientific evidence; and this is why we see the ones that refuse to do so consistently losing the argument.

Step 3: Change the way an evidence-based approach to training is taught.

Using the adage, “Teach a person to fish versus give them a fish,” most evidence-based educational resources focus most of their efforts on covering basic physiology, reviewing the general scientific principles of exercise and periodization and discussing several relevant studies. Then, at the end, they may wrap-up with providing a few practical programming recommendations. Unfortunately, this approach doesn’t really do much to teach you how to fish (i.e., provide a clear, practical programming instruction and direction). All it does is focus mostly on telling you what equipment is required to go fishing, what materials the fishing equipment is made up of, and what studies have been done on catching various types of fish.  

To bridge this gap and to actually help the fitness professional learn how to become better at doing their job, the order and focus of fitness continuing education must change. This means focusing on the need-to-know information instead of the nice-to-know information. We’re all aware of the fact that one can learn how to make a variety of paper airplanes without ever knowing much about the law of aerodynamics responsible for their flight. Sure, understanding the intricacies of aerodynamics are nice to know, as it can give one a deeper appreciation for paper airplane making, but it’s not necessary to be able to make paper airplanes that fly well.

This also means spending less time talking about the details of various relevant research studies and spending more time talking about what the evidence says and practical strategies for how you use it in our everyday practice.

The fitness continuing education gap we have isn’t between evidence-based (i.e., research) versus anecdotal experience (i.e., experts). Remember: training is the art of applying the best evidence. The gap is between the information that’s being provided in fitness continuing education resources and what we are able to use in our everyday practice. Put simply, if what we learn isn’t provided in a practical manner, the larger the gap we have.

With the above in mind, talking theory and citing research is very important because the beliefs we hold that guide our practices should rest on a solid foundation of evidence and reason. But no type of evidenced-based fitness education closes the gap between science and application better than practical education that focuses on providing a variety of training techniques and applications we can immediately use to put the current best evidence to work on the training floor.

My Two New Online Courses

Advanced Bodyweight Training Course

This Advanced Bodyweight Training online course caters for your Personal Training clients who can’t (or won’t) train at a gym, or who need to still maintain their exercise regime whilst on holiday or travelling. In this course, I explain why you don’t need barbells or dumbbells to build muscle and performance, reveal the best way to use resistance bands, and provide a library of sample workouts and circuits for you to adapt for your own training programmes.

MMA Conditioning Course

This MMA Conditioning online course pulls no punches in equipping you to help MMA athletes of any level prepare for their next fight. In this course, I focus on the art of constructing programmes that’ll make your fighters hit harder, be less susceptible to injury, and go into their next fight confident that they’ll outlast their opponent.

Upcoming Live Events

In Boston, MA on May 12, 2019 teaching a Strength Training for Fat Loss & Conditioning: Practical Program Design Course.

In Lexington, SC on May 17-19, 2019 attending the Sorinex Summer Strong 12 Expo.

In Toronto, Ontario on June 1-2, 2019 teaching at the Strong Summit.

In Mexico City, Mexico on June 28-30, 2019 teaching at the One Fitness Weekend congress.

In Washington, DC on  July 20-21, 2019 attending Gregory Lehman’s course on Reconciling Biomechanics with Pain Science.

In Bangkok, Thailand on October 10-14, 2019 teaching at the Asia Fit Conference.

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Accessory Moves to Help You Bust Through Weak Points and Supercharge Your Bench - Fri, 04/26/2019 - 11:52

Walk into any gym and you will see people performing many variations of the bench press. There’s no right or wrong way to do it, but if your ultimate goal is a big bench, you probably know that the powerlifting style bench press is the one you should be using, as the arched position can be advantageous for moving more weight.

Benching heavy on a regular basis is necessary if you’re chasing high numbers, but it’s impossible to overlook the importance of accessory movements. Not only do they keep your body moving in different ranges of motion and help prevent injury, but they are also the ultimate tool for bringing up weak points in the main lifts.

Continue reading this article HERE.

The post Accessory Moves to Help You Bust Through Weak Points and Supercharge Your Bench appeared first on

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Your Business Can Survive Anything With This - Fri, 04/26/2019 - 08:36
Listen, Blockbuster, Sears, and Kodak went under because they failed to add this secret ingredient to their business models. Are you willing to risk all your business' longevity? Read on to see how your business can stand the test of time.
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Conjugate Sequence System: General Physical Preparedness and the Yearly Plan - Fri, 04/26/2019 - 08:16
Plan, execute, evaluate, readjust, and repeat. Those are the steps I take when developing a program for a client — and coincidentally, the same ones I cover in this article.
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Stuff to Read While You’re Pretending to Work: 4/26/19 - Fri, 04/26/2019 - 07:53

Copyright: wamsler / 123RF Stock Photo

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

Philadelphia, PA: April 27-28th (<– THIS weekend, always room for more).

Edmonton, Alberta, Canada: May 25-26th

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 on May 15th.

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

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


Every night after he eats dinner (when I’m home) Julian and I head out into the hallway to horseplay and to bother our neighbors. Love watching him develop his movement skills in a fun fashion.

— Tony Gentilcore (@tonygentilcore1) April 18, 2019



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I had very specific instructions for my deadlifts today. . I feel as if mission was accomplished. . Swipe to see if you agree. . And because I want people to learn something with this post today, I can’t stress enough how crucial the lats are with regards to DL performance. . It’s no exaggeration to day the lats connect your hips and shoulders (via the thoraco-lumbar fascia). Lately I’ve been stressing with my clients that the lats are what connect you to the barbell. . Pretend as if you’re squeezing an orange in your armpits…that’s your lats turning on. . And that’s connecting you to the bar. . Keep those bad boys on throughout the ENTIRE set (even when lowering the bar). . It’ll make a profound difference, I promise.

A post shared by Tony Gentilcore (@tonygentilcore) on Apr 23, 2019 at 1:00pm PDT

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK The Message You Send to Your Kid When You Complain About Their Coach – Jason Bacigalupo

It ain’t a good one.

Under the Influencer: Why “Fitness Influencers Are Bad For Fitness and Humanity – Mike Howard

This was a really good and really entertaining read.

Slow clap to Mike for writing this.

MASS Research Review – Smart Dudes

The guys who put out the MASS (Monthly Applications in Strength Sports) Research Review – Greg Nuckols, Eric Helms, and Mike Zourdos – are holding  a TWO-YEAR anniversary sale (congrats guys!) where all new subscribers save 30% OFF their subscription.

I can attest that this service is the SHIT.

If you’re interested in being a better coach (and saving yourself a TON of time) this is a way to do it.

This offer only lasts until May 2nd.

The post Stuff to Read While You’re Pretending to Work: 4/26/19 appeared first on Tony Gentilcore.

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Strength and Conditioning Stuff You Should Read: 4/26/19 - Fri, 04/26/2019 - 05:08

Today, I’ve got a little recommended reading and listening to wrap up your week! Before I get to it, though, just a quick reminder that the early-bird registration deadline for my June 2 shoulder course in St. Louis is quickly approaching. You can learn more HERE.

Just a Coach in the Strength and Conditioning Profession – Jim Ferris is an accomplished coach whose social media posts are always super entertaining. He’s got a great sense of humor and a lot of experience, so it’s awesome to see him publishing articles now.

Strength Training for the Softball Athlete – I joined the National Fastpitch Coaches Association podcast to talk about strength and conditioning in the softball world. It covers a wide range of topics, though, ranging from long-term athletic development to specific injury prevention.

How to Show You’re Passionate in a Job InterviewOn the surface, this has nothing to do with strength and conditioning. However, just about everyone who interviews for a S&C position invariably falls back on leveraging their passion to make their case. If you’re going to use that approach, keep these strategies from the Harvard Business Review in mind.

Top Tweet of the Week

Lesson for injured athletes: learn why. I sent @Mike_Soroka28 my Sturdy Shoulders course wks before we met. He watched all 7hrs & showed up w/a list of questions & had already started implementing correctives he’d identified as key for him. Knowledge is power; own your career.

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Tony Giuliano on Feedback, Internships and Becoming a Mentor

Tony Giuliano is the new Account Educator for EXOS at Google. Working under the Director for Talent Development, he is responsible for helping shape internal education for the account, introducing new hires to the EXOS methodology, and running the internship program.

Before finding his way to Google HQ, he was pulling double duty as the Office Manager and a Performance Coach at IFAST, with stops at Stanford University and Absolute Performance Training in Buffalo, NY along the way.

In this show, Tony and I talk about how he became known as the Bay Area’s Most Dangerous White Belt in BJJ, how he’s creating an environment where his coaches can success, tips on giving feedback, and how he’s gone about building an internship program from the ground up.

Tony is not only a great coach, but an even better human being, and someone I always enjoy chatting with.


Show Outline

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

  • Show Intro
  • Interview with Tony
    • How Tony got his start in the world of physical preparation.
    • The various career stops he’s had along the way (including his TWO stops at IFAST).
    • His overarching philosophy on working with and coaching people.
    • What a typical day looks like for Tony in his new position with Google/EXOS.
    • The logistical issues he deals with when working with tons of coaches across multiple training locations.
    • Feedback: How to give it and (perhaps more importantly) how to receive it.
    • Tony’s thought on building an internship program from the ground up.
    • What it’s like to go from being a mentee to becoming a mentor in the fitness industry.
    • The BIG Question.
    • A really fun lightning round where we talk comic books, regular books, the best part of living in the Bay Area, and what’s next for Tony Giuliano.


Related Links

Connect with Tony

Books and Links 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
  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 Tony Giuliano on Feedback, Internships and Becoming a Mentor appeared first on Robertson Training Systems.

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Dawn of the Deadlift 4-Week Program - Thu, 04/25/2019 - 17:08
Muscle & Fitness, May 2019

Looking for a new #deadliftprogram? Check out the May issue of @muscleandfitness for Jon’s 4⃣-week, repeatable, deadlift program. Complete with accessory exercises, this program is sure to up your PR!
Also, check out Jon in the ASK section where he answers a question on stalling in the #benchpress. On news stands now!

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Your Do and Don't Guide to the CSSCa Conference - Thu, 04/25/2019 - 10:30
For those new to the game and for seasoned vets alike who'll be attending the CSSCa National Conference, here are some do's and don't's that will make your annual trip a success — both in terms of enjoyment and employment.
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