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Level 1: The ‘deep health’ coaching secret that transforms short-term fitness goals into life-changing results.

http://www.precisionnutrition.com/feed - Tue, 08/20/2019 - 23:01

Losing 10 pounds. Running a half marathon. Getting six-pack abs. How do you turn short-term client goals into something meaningful, sustainable, and inspiring? Enter: deep health coaching, the revolutionary method that gets your clients the results they want, plus the results they need.

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Are you truly transforming your clients’ health?

Are you helping them thrive, in all aspects of life?

Sure, you may be helping them boost their bench press, feel confident on their beach vacation, or get sidewalk-cracking swole.

But what if we told you food and fitness—the domains of physical health—are only 16 percent of what determines your clients’ success? 

What if you could move beyond “12 week beach bod programs,” or “pre-wedding weight loss,” to something truly meaningful and sustainable, and even more inspiring?

After all… what happens to the beach bod at week 13?

Or by the 10th wedding anniversary?

Can your clients stay at or even grow beyond their goals without feeling deprived, hungry, and miserable?

Without turning food and fitness into a full-time job?

And without backsliding from short-lived pride and mirror selfies into enduring shame and baggy sweatshirts?

Is there a way that YOU can build a sustainable coaching business where you continually help people learn, grow, and improve… without having to constantly hustle new clients or start from scratch over and over?

Where your clients aren’t just okay with the quick-fix results they get… but transformed inside and out, to the point where they rave about you to their friends and family?

What if you could be a coaching alchemist… someone who turns superficial physical goals into substantive life gold?

After working with over 100,000 clients, we believe you can get more ambitious—and be more effective and fulfilled—with an approach that goes far beyond the superficial.

It’s called coaching for deep health.

This is when all domains of health are in sync, instead of just the physical.

It’s not only about how your clients look or perform.

It’s also about how they think, respond, solve problems, and deal with the world around them.

“Wait,” you might say. “I’m all for deep health, but my 4pm is here and they want to lose 20 pounds.”

Perfect.

Coaching for deep health will help you get them there faster and more easily than ever before—in a way that fits their life and is sustainable.

(That’s good for your clients.)

Their results will translate into glowing reviews, lots of referral business, and an invaluable sense of career fulfillment. 

(That’s good for you.)

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The six domains of deep health

Deep health doesn’t come from a pill or an operation.

Deep health comes from a balanced diet of fresh, whole foods. It comes from sufficient exercise combined with genuine rest. It comes from clean air and clean water.

And it comes from living with purpose and joy, and using your life as an expression of these things.

When you coach for deep health, you consider the multi-dimensional thriving of a whole person in their whole life

Not just body fat percentage and blood work, but also factors like how people think, feel, live, and connect to others.

Don’t worry: We’re not suggesting you master psychotherapy, or tackle the human condition.

We are suggesting you understand how healthy eating and lifestyle practices affect every aspect of your client’s well-being. And vice versa.

Here are the six domains of deep health.

These areas of health are deeply entwined and strongly connected.

You probably know how we feel can affect how we eat. (This is, after all, most people’s #1 nutrition challenge.)

You might have also noticed that people with supportive families, strong connections at their gyms, or welcoming fitness communities (such as running or cycling groups) are more likely to show up for their workouts.

Or that people with a clear purpose, self-stories that foster healthy activities, or the willingness to change suffering into action are more likely to stay motivated and succeed.

Every domain of deep health influences eating and exercise behaviors.

That’s what coaching for deep health is all about.

Let’s see how this might look in real life.

Example 1: Your client is a dedicated runner with an injury. 

They can’t run properly, which means they can’t train, and they’re getting deconditioned. That’s the current state of their physical health.

But because of this situation, they’re also:

  • feeling depressed and frustrated (emotional health)
  • lonely and disconnected, missing their weekend run clubs and races (relational health)
  • starting to wonder what the point of anything is (existential health)

Example 2: Your client works long hours at a high-stress job.

They sit at a desk (which affects their physical health via inactivity and back / neck pain), and they don’t get their proper sleep (physical health impact again)

Because of this situation, they’re also:

  • anxious and stressed, answering emails late at night (emotional health)
  • arguing with their partner about working too much (relational health)
  • spending most of their time in a windowless cubicle with takeout food a phone call away (environmental health)
  • on the cusp of a midlife crisis (existential health)

Now… here’s the really cool part:

The problems are connected… but so are the solutions.

Struggling in one domain of deep health usually means struggling in others.

But there’s a flip side here, too.

Improving one domain can also improve others.

This is the power of deep health coaching.

Maybe you help your injured client find alternative activities and mentally manage their pain.

For instance, you might introduce them to water sports or swimming. You help them normalize injury and work on rehab.

They get back to movement. They feel happier. They meet new friends at dragon boating or the local pool.

Or, maybe you give your stressed-out client some relaxation techniques, a bit of mobility work to do at their desk, and the number of a healthy meal delivery service. Plus, you empathize with their challenges.

They calm down a little, move more in their day, concentrate better, and (as a result of better focus and hence productivity) even find time to come home half an hour earlier, which makes their spouse happier.

Winning.

Pull a lever in one domain of deep health, and gears in other domains will also move.

Use the connections between deep health domains to your advantage. If one area is off-limits or temporarily broken, try another one.

Deep health looks different to everyone.

For a young stay-at-home parent, it could be balancing a certain pants size with weekly ice cream night with their kids.

For an elite powerlifter, it might be pushing their bench press without screwing up their shoulders or social life.

For a retiree in their 70s, it may be “mobility over medication”—staying off the blood pressure pills and enjoying long walks with their spouse.

That’s why your clients need coaching that’s individualized and thoughtful.

Deep health isn’t about rules or ideals.

It’s about exploration and invitation.

Explore your clients’ worlds to find areas for growth, improvement, and learning. Then, invite them to do that growth and learning along with you.

This offers you unlimited coaching possibilities… and a long-term, lucrative and fulfilling coaching relationship for both client and coach.

Coach for deep health… and better results

Where do you start?

Easy… just ask your clients. 

They can tell you where they need the most help, or where they want to flourish more.

Don’t think of this process as a diagnosis or an interrogation.

Instead, think of it more like opening a conversation, building a story, and deepening a coaching connection.

You can casually ask one of these questions, or all of them, if you want.

You can ask and intuit in various ways, gathering data from a range of client cues (for instance, their body language).

You can even make these questions part of your progress check-ins, if you like, using the questionnaire below.

(Download a printable copy to use for yourself or your clients.)

As you explore with your client, you’ll both gain valuable awareness.

Your client may start to notice where they’re living out of alignment with their deeper values and goals. Or where one domain is connected to another, in ways they’d never realized. (Example: “Gosh, on days I don’t get exercise, I’m really cranky”.)

Often, this simple awareness is enough to spark a conversation about change.

Or, you can guide clients more deliberately towards noticing what might need their attention. (Example: “I find that clients who have trouble sleeping also have trouble managing their appetite… Does that feel true for you?”)

Of course, as you probably know, telling clients what to do doesn’t work. So instead of evaluating your client’s questionnaire and giving them an “assignment,” ask them:

“What’s on your garbage list?”

These are behaviors you know are total “garbage” for your health, sanity, and well-being—but you do them anyway. Everyone’s got a few.

Weekend overeating, skipping recovery days, and not getting enough sleep are some of the most common garbage list items. But they could also be anything from engaging in negative self-talk to stocking the freezer with ice cream every Friday.

Asking about a client’s garbage list is a quick-and-dirty way to figure out where to prioritize your efforts, and get them on the path to deep health.

But it’s only just the beginning.

If you want to start to truly master this coaching philosophy, read on.

Ask the right questions… to find mind-blowing solutions.

After the initial assessment, you’ll probably have a good working hypothesis about your client’s deep health.

So as a coach, you have two roles to play at this point:

Deep health detective: Investigate. 

  • In which area(s) does it seem like there may be more to uncover?
  • Where is your client struggling most?

Deep health sherpa: Guide. 

  • Don’t “fix,” but enhance your client’s awareness.
  • Collaborate to explore where they can seek help—or come up with their own solutions (with some supportive coaching).

In short: Let your client tell you what they need in order to see results. 

Below is a handy quick-start conversation guide to help you accomplish that. There are a couple ways to use it.

Option 1: Work your way through each question, searching for places where you want to dig deeper. In those areas, use the followup questions to find out more.

Option 2: Skip right to the question that pertains to the area where your client needs the most help. Use the initial question to start a conversation, then dive into the followup questions to get more detailed.

In both cases, you can use the “action-focused thinking” questions to help your client start brainstorming solutions.

They don’t have to make any decisions about how to change things right away, but these questions will help get the process started. 

Deep Health Domain #1 Physical health: “How do you feel physically?”

Sometimes people can tell you clearly and specifically about their food, exercise, health, mobility/pain, and overall recovery.

For instance, maybe they’ll say “I’m freaking exhausted because I work 12-hour shifts. My knees hurt from lots of standing on the job. I have no energy to cook, and so I eat convenience-store crap.”

Great! Now you have a solid direction.

Sometimes they can’t tell you what’s up. Or they’ll say “Meh, okay, I guess.”

If that happens, no problem. Try some of the followup questions below and see what your client says. If you’re not making progress, you can always focus on a different area.

Potential followup questions
  • Learn more about nutrition struggles: “What’s your biggest nutrition challenge right now?
  • Find obstacles to movement: “How do you feel when you exercise?”
  • Action-focused thinking: “What’s keeping you from getting the body you really want?”
Deep Health Domain #2 Emotional health: “How are you doing emotionally?”

This can be difficult to talk about, but it matters. How your client feels emotionally on a day-to-day basis can impact everything from their nutrition habits to their relationships with others.

A quick pro tip: For many of these questions, what your client doesn’t say is almost as important as what they do say.

Look for body language cues, especially if they’re telling an emotionally laden story. Like, if they smile rigidly while saying “I want to kill my boss,” or seem to collapse like a pile of unwashed laundry while saying “I’m so discouraged with my performance.”

If they give you a one-word answer, consider pressing further. Maybe there’s nothing there, but you won’t find out unless you ask.

Potential followup questions
  • Understand their ability to deal with emotions: “Sounds like you had a pretty bad day yesterday. How did you deal with that?”
  • Evaluate general mood: “If you had to describe your overall mood in three words, what would they be?”
  • Action-focused thinking: “What do those three words [above] tell you? Is there anything you’d like to change about your emotional health?”
Deep Health Domain #3 Mental health: “What happened last time you were presented with a big logistical challenge?”

This area is mostly about how well their mind is working. And this question helps clients evaluate their ability to problem-solve, focus, prioritize, and put things in perspective.

You’ll also get a chance to see what their capacity for insight is like. Do they offer any additional reflections about how they handled the situation? Or how they could have handled the situation differently?

A client who’s not doing so hot in this area could be having a hard time focusing at work or constantly forgetting important items on their to-do list. So keep an eye out for signs they could benefit from upping their mental game.

Potential followup questions
  • Search for gaps in organization and mental clarity: “How do you keep track of all the things you have to get done in any given day?”
  • Assess creativity: “Where and when do you have the best ideas?”
  • Action-focused thinking: “What do you think you need in order to have a clearer head?”
Deep Health Domain #4 Existential health: “Why do you want to make changes to your health?”

Existential health refers to having a deeper “why,” or feeling like our actions have meaning.

When we have a strong sense of ourselves and what we’re here to do, we feel worthwhile. Valuing ourselves then affects how we treat our minds, our bodies, and the people around us.

People find meaning in roles as varied as being the best parent they can be to making the world a better place through their work. The important thing is that your client finds meaning in something.

Clearly understanding motivations, or what’s driving the desire to change, is also important. We can change without knowing exactly why we’re doing it, but it helps  to feel like there’s a deeper purpose to the discomfort we’re facing.

And just a heads up, the more times you offer a curious “why?”, the more likely you are to get to the real reason they want to make a change in their life. Practice starting sentences with “I’m wondering about…” and “Why…?”

Potential followup questions
  • Look for overall purpose: “What’s driving you, here? What’s lighting a fire under your butt to do this, or live life in general?”
  • Ask about the “not-why”: “What’s not driving you? What do you not care about doing or having?” (Sometimes it’s easier for people to name what they don’t want, then you can explore the opposite to uncover what they really value.)
  • Gauge their sense of belonging: How do you see yourself fitting into the “big picture?”
  • Action-focused thinking: “What do you think would give your life more meaning? Is there anything you already do that you find meaningful?”
Deep Health Domain #5 Relational health: “Who in your life is supporting you in this health journey?”

Social support is incredibly important to success in a health and fitness journey, so finding out if your client has it can help you better assess their needs.

If your client has someone in mind they know they can rely on for support, it’s a good exercise for them to “notice and name” that person. This question may also help your client realize they need to ask for support from someone close to them, like a partner or spouse.

Relationships may affect your client’s habits without them even realizing it. For example, if their partner prefers to watch TV while eating dinner, it may be more difficult for them to eat slowly and concentrate on their food.

Potential followup questions
  • Probe for meaningful relationships: “It sounds like Person X really matters to you! Can you tell me more about how they support you?”
  • Gauge their sense of belonging: “Where and with who do you feel like you ‘belong?’”
  • Action-focused thinking: “What do you need from the people you’re close to in order to succeed?”
Deep Health Domain #6 Environmental health: “How do your surroundings affect your health?”

Everything from the food in your house to the weather in your city to the political atmosphere in your country is part of your environment.

Being and feeling safe, secure, and supported by your environment enables you to make better choices for your health.

Having access to resources such as healthcare or healthy food is also part of environmental health.

We can’t control some elements of our environment. They’re more structural and systemic, woven into the fabric of our societies. These are called social determinants of health, and include poverty, racism, homophobia, lack of accommodation for disabilities, and displacement (as in the case of refugees).

In any of these situations, it may be very difficult to take steps to change someone’s environment. What can help is to focus on the things you can control wherever possible.

Potential followup questions
  • Determine access to resources: “Is there anything you feel you need in order to reach your goals that you don’t currently have access to?”
  • Evaluate their safety and security: “Where do you feel most comfortable and safe?”
  • Action-focused thinking: “If you could change your environment to help you better meet your goals, how would you do so?”
What to do next… Look at the big picture.

By now you understand how seemingly unrelated factors, like someone’s relationships and work life, might affect their ability to lose fat, gain muscle, and/or improve their overall health.

So for the best results, assess every client for deep health—even if they have a super-specific aesthetic goal.

Dig for connections.

The social bone is connected to the mental bone, is connected to the physical bone, and so on. Pull a thread of your client’s life with curiosity, assuming that things are related, and see what it unravels.

This also means that small specific things are a microcosm. If a client comes to you with big problems, ask for particular, concrete examples of how those problems manifested. For instance:

Client: I eat terribly.

Coach: Can you tell me a specific situation in the last day or two where you ate terribly? Like one meal, maybe? What was happening then?

And so on.

Collaborate with your client.

Don’t tell, direct, lecture, or immediately jump in with “helpful” suggestions.

Instead: Investigate, together. Ask, learn, listen.

Every client needs a unique approach, and they need to buy in, first. That happens when they feel autonomous and self-determined, and when they get to tell their story without judgement from the coach.

All you have to do to create an individualized plan is to ask the right questions, and listen to the answers.

Remember that coaching is a science, but it’s also an art.

The science of nutrition can get your clients abs. Artful coaching can make their lives better. Combine the two, and you’re setting yourself (and your clients) up for success.

What if you could make a real difference in the lives of others—and never feel confused about nutrition again?

When it comes to better health and fitness, focusing on nutrition is the most important and effective step. But there’s a big problem: Most people don’t feel qualified to coach nutrition, especially in a way that leads to deep health and lasting change.

That’s where we come in. If you’d like to learn everything you can about nutrition—especially how to use it to help yourself and others—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 feel confident and qualified to coach nutrition with anyone.

Developed over 15 years, and proven with over 100,000 clients, the Precision Nutrition 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 PN 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—for yourself and your clients.

[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 44% and secure your spot 24 hours before everyone else.

We’re opening spots in the brand-new Precision Nutrition Level 1 Certification on Wednesday, October 2nd.

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

  • Lock in your one-time special discount—and save up to 44%. 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 44% off the general price when you sign up for the presale list. Remember: After October, you’ll never see this price again.
  • 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 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 Level 1: The ‘deep health’ coaching secret that transforms short-term fitness goals into life-changing results. appeared first on Precision Nutrition.

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How to Get Through “Tight” Hip Flexors

http://deansomerset.com/feed/ - Tue, 08/20/2019 - 15:38

Today’s post is a quick hit on stuff you can do if you run into a common problem a lot of people find: tight hip flexors.

While “tight” can be a pretty broad term, it usually comes down to a couple key scenarios:

  1. The hip flexor muscles are working hard and get tired and sore
  2. The hip flexor muscles compensate for something else not working properly, and get tired and sore
  3. The hip flexor muscles are on all the time and never get a chance to relax, and then get tired and sore.

Here’s a quick outline for some ways to approach these concepts from an Instagram post I put up yesterday. Some big keys to consider are to make sure when ever you’re stretching the hip flexors, you feel the glutes contract, and make sure you’re bracing your abs to prevent sliding into low back extension instead of hip extension.

View this post on Instagram

TIGHT HIP FLEXORS AND NOT HAVING THEM ANYMORE!

Program Design Tip: Simple Before Sexy

http://www.tonygentilcore.com/feed/ - Tue, 08/20/2019 - 12:22

I often joke that when other coaches and fitness professionals come shadow or observe me for a day that they leave underwhelmed by what they see.

“Huh, Tony’s not really doing anything innovative or exciting with his athletes and clients. I mean, sure, it’s interesting he refuses to wear pants, but all in all…he’s pretty lame.”

Now, I don’t necessarily feel what’s written above is precise representation of their inner dialogue, but I will admit…

…I’m lame AF when it comes to the exercises I prescribe and the programs I write.

Also, the no pants comment is a joke.1

Copyright: kucherav / 123RF Stock Photo

Simple Before Sexy

Let’s discuss the box jump.

Peruse social media and you’ll see a bevy of videos from coaches showcasing their athlete’s jumping prowess. Some are “vanilla” and “quiet” in nature, simply highlighting an athlete jumping onto a box with little to no fanfare.

My favorite.

Others, however, will go out of their way to “one-up” everyone else and seemingly highlight a video that’s more concerned with garnering likes and increasing “viralability” than offering anything useful or of substance.

Don’t get me wrong: There’s a time and place to have fun and to not take things so seriously.

I get it.

That said, with regards to youth athletes (and, to be honest, even with high level or professional athletes 98.2% of the time) I don’t feel this sentiment applies or is warranted.

Videos of athletes/clients jumping to boxes at 40, 50, or even 60+ inches in height (with poor form) and/or that involve circus like acts – such as jumping onto a stack of foam rollers while juggling a pair of chainsaws – don’t impress me much.

I don’t have enough eye rolls to give.

via GIPHY

I want my athletes to do the simple things, and do them well.

Here’s one of my high school basketball players – Theo, 15 – performing a Box Jump to a 1-Legged Landing.

 

Could we have used a higher box?

Maybe.

Could I have had him look straight into the camera after sticking each rep, rip his shirt off, and yell “THIS….IS….SPARTA“?

Next time.

Neither is the point of the drill, though.

The point is to:

1⃣ Learn to create force (putting force into the ground to propel him up), but to also ABSORB it and learn to decelerate.

Athletes need to know when (and how) to turn on their brakes. It’s serves no advantage to ALWAYS focus on the throttle, or acceleration.

I often tell my athletes to “land like a ninja.”

If I hear a loud THWAP when (s)he lands, especially if I’m across the room, and even more especially if it’s over a sick Tiesto beat in the background, then I know they’re not landing correctly.

Too, if the landing is noisy, the height of the box may be too aggressive. Train force development (the jump) AND force absorption (the landing) and NOT the ego.

I’m more concerned with the fact Theo had no idea who A Tribe Called Quest was before he started training with me then I am about the height of the box he’s jumping onto.

2⃣ OWN the landing.

I shouldn’t see any “excessive” caving-in of the knee or foot as he lands. Nor should I see his posture collapse as he lands on the box.

If that is the case the height of the box is likely too aggressive.

Lower it.

Moreover, there’s nothing wrong with performing Single-Leg Hops on the ground. It isn’t sexy, it won’t win you any “innovative coach of the year awards,” but by gosh will it ever transfer more eloquently to the daily needs of your athletes/clients.

On a Side Note: I told Theo to hold his landing position for a 1-2s count so we could reinforce it. Slowing athletes down is often advantageous so they learn what appropriate positions look and feel like.

3⃣I also feel appropriate technique requires stepping off the box rather than jumping off it back to the ground…

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Understanding Groin Injuries: Complex Groin Injuries

https://www.elitefts.com/education/feed - Tue, 08/20/2019 - 11:27
When a doctor who knows how I train gave me his diagnosis, I had no idea what to do because I hadn’t met anyone that had this constellation of stuff. Neither had he. The best foundation we came up with was based on the same principles in the previous articles.
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Build a Professional Rugby Team Through This Academy Program

https://www.elitefts.com/education/feed - Tue, 08/20/2019 - 10:50
I am currently working as a consultant for a pro rugby team, and I was asked about the type of player I would require moving into a pro team. Fair warning: What I wrote here may be considered heretical in the strength and conditioning world...
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Building Relationships & Buy-In – Jared Markiewicz

http://iyca.org/feed/ - Mon, 08/19/2019 - 14:56

Setting the Foundation for Motivating Athletes

I want to walk you through a situation that happens to me often in the gym:

I see my athlete, Drake, and his heels are coming off the floor as he transitions from the eccentric to the concentric portion of the squat.

So I cue him: “drive down through the floor to stand up.”

Now I walk away to coach someone else since his set is done. 

A few minutes later, I am watching from a distance and I see after his second rep, his heels come off the floor. But then rep 3, 4 and 5, he adjusts and plants that foot hard into the floor, not only coming up more balanced, but faster!

I’m PUMPED!!!!

So after the set I go over, give him a big high five and ask, “Man Drake, did you feel that? You came up so fast and stable, that was great!”

And he goes, “Um yeah I guess I felt that…”

Ever happen to you?

Here’s the thing, almost no one we train is going to get as excited about squatting or a perfectly executed wall drill as we are.

But motivation, or “buy-in” as it’s been termed, is CRITICAL if we want our athletes to excel and stick with us for the long haul.

And if we want to improve “buy-in,” with ANYONE, we need to satisfy three components on a regular basis: relatedness, competency and autonomy.

  • Relatedness: our ability to connect with the individual’s interests, desired outcomes and pain points
  • Competency: providing the structure to develop knowledge and skill sets beyond their current baseline, ideally with carryover to performance and resiliency
  • Autonomy: establishing guidelines and boundaries so the individual can take ownership in achieving the desired outcome

These basic needs were recognized by Dr. Edward Deci and Dr. Richard Ryan, as important factors for increasing motivation levels in individuals and necessary for optimal growth and function. (see Self-Determination Theory)

For the typical coach, you are going to have three scenarios where it is your job to make sure motivation levels are consistently improving i.e. “increasing buy-in”:

  • Coach to Staff
  • Coach to Athlete
  • Staff to Athlete

This short video will help explain these concepts and scenarios, and set up a series on how to implement this information.

In this upcoming series of videos, I will walk you through some simple action steps and the goals associated to create better buy-in.  We will

explore the differences between how you will approach each of the scenarios (coach-staff, coach-athlete, staff-athlete) for the three components (relatedness, competency, autonomy) so that you can slowly apply these techniques for each situation.

By taking and applying these concepts, you will develop stronger, long-lasting relationships with both your athletes and staff – the key to making a big impact on our industry!

Let’s begin with the concept of Relatedness.

Relatedness: Coach to Staff

When creating “buy in” from your staff, it’s important for them to understand your past: where have you been, what have you done and what have you learned.

You want them to know you can relate to them. More importantly, you want to shorten the learning curve.

You have career capital to call upon, both good and bad. Give them a jump start by emulating your good experiences and applying the lessons behind the bad ones. As the Golden Rule states, “do unto others as you would have done unto you.”

And since we are talking the Golden Rule, listening and learning is a two-way street! EVERYONE loves to tell their story. So ask where they came from, what they have done and what they have learned. You will go further faster than ever before.

Action Step: Consistent conversations with your team or staff. Schedule them if necessary. We call ours “Huddles”

Goal: Learn and apply the knowledge you have gained to strengthen the common ground you all stand on TOGETHER!

Stay tuned for us to explore Relatedness more thoroughly as we cover Coach-Athlete and Staff-Athlete relationships.

jared markiewiczJared Markiewicz is the founder and CEO of Functional Integrated Training, in Madison, WI.  Jared has worked with a wide array of athletes including middle schoolers, collegiate and professional athletes, as well as adults – all looking to find the best version of themselves.  He sits on the IYCA Advisory Board, has gone through many IYCA certifications, and is a regular contributor and speaker for the IYCA.

Jared holds a Bachelor of Science in Kinesiology with an emphasis in Exercise and Movement Science from the University of Wisconsin-Madison. He’s also a Certified Personal Trainer through the American College of Sports Medicine (ACSM-CPT), an Advanced Sport Performance Coach through USA Weightlifting, a Level 2 Functional Movement Screen Specialist, a Precision Nutrition Level 1 Coach (PN1) and a golf fitness instructor through Titleist Performance Institute.

 

If you want to be better at coaching young athletes, the IYCA Youth Fitness Specialist certification is the industry gold-standard for youth fitness and sports performance.  Click on the image below to learn more about the YFS1 certification program.

The post Building Relationships & Buy-In – Jared Markiewicz appeared first on IYCA - The International Youth Conditioning Association.

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The 3 Fitness Personality Types: Identification, Communication and Practical Tips for Personality-specific Personal Training

http://nicktumminello.com/feed/ - Mon, 08/19/2019 - 14:02

This following article of mine was edited by Lindsay Vastola for future publication in Personal Fitness Professional magazine.

PFP is a totally free, bi-monthly publication that is an absolute must-read for all personal trainers. So, make sure you go here to subscribe – there is no catch – for great articles from top notch fitness training and business pros from around the globe.

It is often said that we should give our clients “a combination of what they want and what they need.” Instead, I prefer to say training is about giving our clients “what they need to achieve what they want.” Clients need a fitness professional to communicate and provide a training approach that is in-line with what they want. An effective way to achieve this is by identifying, understanding, and training according to a client’s individual fitness personality type.

In the paper, The General Causality Orientations Scale: Self-Determination in Personality in Journal of Research in Personality (1), Deci and Ryan describe three personality types:

  1. Autonomy-oriented
  2. Control-oriented
  3. Impersonal-oriented

The strength of these personality orientations can vary in different life contexts; Rose, Markland & Parfitt (2,3) developed the Exercise Causality Orientations Scale (ECOS), that provides a series of multiple-choice questions to assess the strength of an individual’s causality orientations in the exercise domain. (4) Since these three personality types have different modes of function in terms of human motivation and behavior, it’s crucial for fitness professionals to know how to identify each personality type, understand their current and prospective clients’ personal values and goals, and then tailor their communication and training strategy accordingly. This is because, as will be illustrated here, an approach that may excite and interest the autonomy-oriented person, would likely set-up the control-oriented person for failure, and make the impersonal-oriented person want to run in other direction.

This article highlights the key identifying characteristics of the three fitness personality types and includes some general, practical recommendations for training and communicating with each.

The three fitness personality types: identification, communication and practical training tips

Autonomy-oriented fitness personality type

Autonomy-oriented individuals are those who tend to select jobs that allow greater initiative, tend to interpret their existing situations as informational, and therefore, are more autonomy-promoting. Because they’re more intrinsically motivated rather than motivated by extrinsic rewards, they organize and regulate their actions on the basis of personal goals and interests rather than controls and constraints. They look at everything as a lesson or personal challenge that makes them smarter, stronger or more competent.

In a study of cardiac-surgery patients, those who were high on the autonomy-orientation scale were found to view their surgery more as a challenge and were likelier to have more positive post-operative attitudes; whereas those low on the autonomy orientation scale viewed their surgery as a threat and had more negative post-operative attitudes. (5)

In the context of exercise and nutrition, autonomy-oriented individuals do things because they want to, and further, like to decide what they do. They don’t like anything rigid that takes away from their ability to be self-determining. They much prefer having opportunities to make decisions on what they do in training and lifestyle and adjust accordingly to their daily situation and schedule.

Many fitness professionals are autonomy-oriented when it comes to their own training and nutrition; likely a reason why they became fitness professionals. Some of our clients share these same personality traits in this regard but don’t have the same knowledge and experience. This is why autonomy-oriented clients are often the ones who enjoy reading training books and learning about the thought process behind their trainer’s exercise prescription and programming approach.

Autonomy-oriented personality types dislike a repetitive and rigid workout structure because they’re more motivated when they’re able to make (at least some) decisions on things like exercise order, exercises they prefer to perform or omit, or changing the style of the workout depending on how they feel. In other words, they prefer to be given options and to have a fluid and adaptive process.

The same goes with their nutrition. These individuals don’t want to be put on a specific diet plan but prefer to be given guidelines for them to utilize in the best way they determine. These are the individuals who don’t respond well to being told that they need to get rid of all their favorite junk food. Instead, they’d rather have it in order to demonstrate their own self-control.

Control-oriented fitness personality type

Control-oriented individuals are motivated by extrinsic rewards; factors such as pay and status are important in determining which jobs they take. Their behavior is organized with respect to controls in their environment rather than by their own choices. They tend to rely on external controlling events such as deadlines or surveillance to motivate themselves.

From a practical nutrition and training standpoint, control-oriented individuals have difficulty staying on track unless they are training for a specific event or test. So, clients of this personality type do best with very structured programs and diets with clearly defined metrics and markers to regularly work toward. Since their behavior is initiated and regulated by extrinsic rewards, if they’re not training for a specific event, they need a clear training objective such as a transformation challenge or an approach that offers incentives (e.g., a trophy, special t-shirt, gift card, etc.) to help keep them interested and motivated.

Impersonal-oriented fitness personality type

Impersonal-oriented individuals feel that they are unable to regulate their behavior to achieve desired outcomes, have feelings of incompetence and often see themselves as unable to master situations. They tend to have strong anxiety about entering new situations. They follow precedents not because they’re controlled by them, but because they lack the intentionality to do differently.

From a training and diet perspective, impersonal-oriented individuals are often the clients who say they’ve “tried everything but nothing works;” or every time they get going in the right direction, they have a set-back like an injury or major life crisis. As a result, they’re often hesitant to get started at a new facility or start a new program because they feel like no one understands them. It’s for this reason they’ll respond best when the fitness professional takes time to listen, asks questions to learn more about their past experiences and shows that they empathize with how difficult engaging in such an endeavor is for them.

These individuals tend to do best by taking a training and nutrition approach that starts off slowly and builds comfort in a supportive environment with constant communication and social support.

First (session) impressions are everything!

There are two important reasons why knowing how to identify different fitness personality types is especially crucial during your initial meeting with a prospective client.

First, you’ll know how to interact with them in a way that resonates, which will make them more likely to sign-up for your services. For example, the control-oriented person needs deadlines, whereas the autonomy-oriented person doesn’t like deadlines. In your first meeting with a control-oriented person, they would be excited to hear you talk about your expectations, deadlines, and any incentives for meeting or exceeding them. On the other hand, the autonomy-oriented person would prefer less talk and more action on the gym floor during their first meeting where you show them how they can become smarter and more competent with exercise and nutrition. As for a first meeting with an impersonal-oriented person, they’d be more inclined to want to work with you if you take more time to talk with them in a private office to listen to them so they feel understood and begin to build a level of comfort with you and your environment.

The second reason being able to identify the fitness personality type of a prospective client is important is because it will help you determine whether that person is likely to be successful given your training style and environment. This is especially important if you focus on semi-private training or group training that doesn’t allow you to be as accommodating to individual personality types as you can be with one-on-one training.

When you understand these three fitness personality types, you are better able to determine how to effectively communicate and train each client or whether to recommend a different training environment that may be a better fit. As a result, you’ve put yourself in an ideal position to give them what they need in order to help them achieve what they want.

Nick’s Upcoming Live Events

In Pomona, CA on August 24th, 2019 teaching at the NSCA Southern California State Clinic

In Indianapolis, IN on September 13-14, 2019 teaching at the Elite Fitness and Performance Summit (EFPS)

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

In Corpus Christi, TX on November 8-9, 2019 at the NSCA Midwest Regional Conference.

In Arizona on Dec 6-7th teaching at the NSCA Rocky Mountain Regional Conference.

References:

  1. Deci, Edward & Ryan, Richard. (1985). The General Causality Orientations Scale: Self-Determination in Personality. Journal of Research in Personality. 19. 109-134.
  2. Rose, E.A., Markland, D., & Parfitt, G. (2001). The development and initial validation of the Exercise Causality Orientations Scale. Journal of Sports Sciences, 19, 445-462. 
  3. Rose, E.A., Parfitt, G. & Williams, S. (2005). Exercise causality orientations, behavioural regulation for exercise and stage of change for exercise: exploring their relationships. Psychology of Sport and Exercise, 6, 399-414.
  4. http://pages.bangor.ac.uk/~pes004/exercise_motivation/ecos/ecos.htm
  5. King, K. B. (1984). Coping with cardiac surgery. Unpublished doctoral dissertation, University of Rochester, New York.
Categories: Feeds

Putting Our Equipment to the Test at Monster Garage Gym

https://www.elitefts.com/education/feed - Mon, 08/19/2019 - 10:31
It's one thing to read about elitefts equipment, but it's something altogether different to see it being used in the hands of competitive powerlifters at Monster Garage Gym.
Categories: Feeds

8 Levels of Delegation for Successful Management

https://www.elitefts.com/education/feed - Mon, 08/19/2019 - 09:56
Your employees are like your clients in the gym. They want to build their skills and strengths and hopefully, are able to do it on their own. If you're unable to manage your management, you are doing your employees and yourself a major disservice.
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Strength and Conditioning Stuff You Should Read: 8/19/19

https://ericcressey.com/blog - Mon, 08/19/2019 - 05:22

I hope you had a great weekend. Before I get to the good stuff, just a friendly reminder that this Friday is the last day to get the early-bird discount on our fall seminar (9/21-9/22) at Cressey Sports Performance – MA. This 1.5 day event offers 10 CEU hours through the NSCA and features some awesome presentations. You can learn more HERE. Additionally, CSP co-founder Pete Dupuis and I have our business mentorship on Monday the 23rd, and we only have three spots remaining. Business mentorship attendees attend the fall seminar at no additional charge; you can grab one of the remaining spots HERE.

Now, on to the recommended reading and listening for the week:

The Thin Line Between Loyalty and Defection – Speaking of Pete, this is an excellent post he wrote up on last week on the business side of fitness.

Chris Chase on the Evolution of Basketball Strength and Conditioning – This is the second time Mike Robertson has had Chris Chase (Memphis Grizzlies) on his podcast, and given how excellent the first interview was, listening this time around was a no-brainer. It didn’t disappoint.

Recency Bias and Long-Term Training Success – Given the volatility of the stock market in recent weeks, it seemed like a good time to reincarnate this article I wrote a few years ago. The concept of recency bias can be applied to your training programs just like it can be to investing.

Top Tweet of the Week

Some young players (& parents/coaches) are looking for magical mechanical fixes. Meanwhile, the problem is that they’re lacking in physical competencies that enable them to get into positions they see MLB players achieve effortlessly. Training facilitates mechanical adjustments.

— Eric Cressey (@EricCressey) August 8, 2019

Top Instagram Post of the Week

        View this post on Instagram                  

Once you’ve mastered the basics of anti-rotation core work with chops and lifts, a great progression strategy is to start adding range of motion to the system. Remember, we’re preparing folks for a multiplanar world where they’ll have to move around a stable core, not just stay motionless in the sagittal plane while resisting destabilizing torques. They need to throw, swing, asymmetrically pick things up, change directions, start lawnmowers, etc.

Find Your Snatch Grip Width

There are quite a few complex methods of determining snatch grip width, and I’ll argue that none is worth the time or effort. Any method that relies on measurements of the upper body is essentially pointless. The 2 points that actually matter are first, ensuring the bar actually clears your head when overhead, and second, where the bar contacts your body in the pull. The length of your arms is irrelevant except in its relationship to the length of your trunk, which is why measuring t
Categories: Feeds

“Why can’t I look like them?” How the comparison complex makes you hate on your body—and 5 ways to beat it for good.

http://www.precisionnutrition.com/feed - Sun, 08/18/2019 - 23:01

Ever feel like the body you want is always just out of reach? Like you’ll never quite be lean, strong, fit, or healthy enough? Or that there’s always somebody “better” than you? Here’s how to stop hating on your body, and free yourself from the frustration of constant comparison.

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Caron Adderley lost 55 pounds over the course of 11 months.

And for a short period, she felt happy with those results.

 

 

While her family and friends (and the rest of the world) saw her as perfectly fit, she soon became dissatisfied. “Even though I was leaner than ever, I now wanted six-pack abs,” says Caron.

After all, truly fit people have washboards, right?

But no matter how lean or strong she became, or what new goals she achieved, there was always someone “better” to compare herself to.

Instead of appreciating her own progress, she kept wanting more. 

Sound familiar?

In 10 years of coaching, I’ve come across countless stories like Caron’s. Both men and women.

Regardless of where you (or your clients) are in your health and fitness journey, it’s common to feel like:

  • You’re never quite where you want to be.
  • Everyone else is doing better than you.
  • Even your best effort just isn’t good enough.

I call this the comparison game.

And if you’re stuck in it, you know how soul-sucking it feels.

But you don’t have to keep playing. (Nor do your clients.)

In this article, we’ll explain why you can’t stop constantly comparing yourself to others—and why it always feels like you’re not measuring up. (Spoiler alert: It’s completely normal, according to science).

More importantly, we’ll give you five strategies that’ll help you conquer your comparison complex for good—because a healthy lifestyle should lift you up, not bring you down.

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A secret about comparison: Everybody’s doing it.

It’s human nature to compare ourselves to others.

Back in the 1950s, famed psychologist Leon Festinger, Ph.D. coined the term social comparison theory.

The idea: In order to gauge our “success” in any given area of life—career success, intelligence, and yes, appearance—we look to one another for points of reference.

But we don’t look to just anyone

We compare ourselves to our “relevant peer group,” says Karen North, Ph.D., clinical professor of communications at the University of Southern California.

This group, explains Dr. North, is made up of people we perceive to be around our same level in any given attribute.

For example, if you’re a high school basketball star, you’ll likely compare yourself to the top players in your district, rather than NBA all-stars.

Now, it’s probably no surprise that your friends, neighbors, and colleagues typically fall into your comparison bucket.

But you can also be influenced by people you have no clear connection to, like a movie star, CrossFit champion, or Instagram influencer.

“Celebrities can become part of our peer group to the point we feel we actually know them,” says Krista Scott-Dixon, Ph.D., Director of Curriculum here at Precision Nutrition and an expert in counselling psychology.

“Think about how you might binge-watch a Netflix series and become attached to the characters,” she says. “This works in a similar way: If you spend time watching or reading about certain people, it can feel like they’re part of your peer group, even if you’ve never met.”

Regardless of who we consider our peers, we tend to feel good about ourselves when we think we’re in the top third of the group. 

The big problem? The moment we believe we’re “better” than two-thirds of our peers, we switch groups. And the cycle starts all over.

This is what happened to Caron when it came to her body composition.

She didn’t start out wanting six-pack abs. But once she saw herself as a “fit person,” she started identifying with a new group of people who were even leaner, fitter, and stronger than she was.

And surprise: Those folks all seemed to have visible abs.

If comparing ourselves to others is human nature, how can we ever feel good about our bodies?

The five strategies that follow can help, wherever you’re at right now. And sure, they might require you to try some new approaches and make tough decisions.

But aren’t you worth it? 

5 ways to stop comparing yourself to others physically. Strategy #1: Focus on actions, not outcomes.

Maybe you’d like to be a size 4. Or bench 300 pounds. Or run a 6-minute mile.

These kinds of benchmarks often seem meaningful. Perhaps because they offer an objective way to compare ourselves to others. (Red flag alert!) You don’t have to wonder how you stack up; the numbers will tell you.

For some people, these goals are achievable. But for others? They can be totally demoralizing.

After all, we can’t fully control how our bodies will respond to a nutrition or training program. And by setting goals that require a certain outcome, anything that falls short can feel like a failure.

Especially when we see others succeed.

Our solution: Rather than focusing on the end result, concentrate on completing daily actions that’ll help you lose fat or get stronger or run faster. We call these habits-based goals.

For example, if you’d like to lose fat, you might set goals such as:

  • Eating lean protein at every meal
  • Having five servings of produce per day
  • Exercising for 30 minutes, three days a week

These actions, done consistently, are examples of how you lose fat. And they’re under your control.

As goals, they shift your mindset away from comparison, and provide more opportunities for you to celebrate your successful efforts—instead of thinking about everything you’ve yet to accomplish.

To be sure, focusing on actions over outcomes may require a mental adjustment on your part. But with practice, it’ll feel start to feel natural and right.

You can get started today by adopting the same goal-setting strategies we use at Precision Nutrition.

Strategy #2: Put things in perspective (every single day).

It’s easy to obsess over what we don’t like about our bodies.

  • Cellulite on the backs of our legs
  • How our belly looks when we don’t hold it in
  • Body parts we think are too skinny- or flabby-looking

No matter who you are, you can probably name at least a couple. And too often, these thoughts take up way more headspace than they should.

But by reminding ourselves what really matters in life, we can dilute these negative feelings, and make them less powerful.

How? By the simple act of daily journaling.

Don’t think of this as another item on your to-do list. Consider it a quick-and-easy way to get a daily dose of perspective.

Every day, simply write:

  • Three things you’re grateful for
  • One thing you’re excited about
  • One thing you’re proud of (from that day or the day before)

Making this list can give you a major mental boost. Do it routinely, and you’ll transform your mindset from a place of comparison to a more appreciative state. As an added bonus, you can look back on previous entries and see how far you’ve come.

Strategy #3: Eliminate your comparison triggers.

Think of a behavior, activity, or place aimed at helping you get healthier. Are there any that cause you to feel less than adequate?

It could be your favorite meal-prep blogger’s website… because she seems to have endless amounts of time to experiment with new and delicious macro-friendly recipes.

And your life just isn’t like that. 

Or it could be:

  • That advanced spin class where you struggle to keep up
  • A diet that leaves you feeling guilty because you’re always “cheating”
  • The weight loss challenge group you joined at work

When my client Kim started training, for instance, her goals were to get fit, feel good, and to be comfortable in her own skin. She got leaner and stronger quickly and joined the gym’s competitors program, where she started training with incredibly fit athletes.

Suddenly, Kim felt like she wasn’t doing enough. “I kind of felt like a fraud because I wasn’t willing to live the life of a really disciplined athlete,” she says.

For Kim, the competitors program had become a comparison trigger. Yet being a disciplined athlete was never part of her original goal.

Ask yourself:

Is there a specific place, person, or practice that always makes you feel “not good enough?” 

If you can put your “trigger” for self-comparison on hold, you can get the space you need to reassess your situation and decide what you really want. Then, if you’d like to continue, you can return to that situation with a clear head and realistic expectations.

Strategy #4: Transform your social networks.

Go ahead, Marie Kondo your newsfeed.

Look through your friends and “following” lists, and ask yourself whether each person or account brings joy to your life. If not, unfriend or unfollow. (We told you there’d be tough decisions.)

Start following people who inspire you, educate you, or just make you laugh. 

These can be people you know, or celebrities and influencers who give you positive feels. Your goal is to custom-build a peer group that fosters love for you and your body.

When I’ve given clients this task, they often report that social media, for the first time ever, is a happy place for them—a place that’s now contributing to their growth, instead of hindering it.

Strategy #5: Seek meaningful connections.

At the beginning of this year, Caron—who’s now a Precision Nutrition Level 1 certified coach herself—wrote a social media post revealing she still weighs herself every single day.

This isn’t a habit that makes her feel good or in control. Instead, she feels like the scale is controlling her, thanks to her constant pursuit of measuring up.

The act of publicly admitting she’s “addicted to the bathroom scale” was empowering for Caron.

But most impactful? The overwhelming support she received from others who could relate. 

Their messages and reactions helped her understand she isn’t alone in feeling the pressure to keep pushing for more, more, more. And I’d bet her post helped them, too.

Whether it’s online or in real life, sharing our struggles and stories with other people can be a way to build genuine connection, community, and support—and a lot more uplifting than scrolling through #fitspo on Instagram.

Share that post or picture that reveals the real you. Have that coffee with a friend. Open up to your coach or partner. Be vulnerable.

Genuine conversations beat silent comparison. Every time.

There will always be someone leaner, fitter, and stronger out there.

We all know this.

But instead of focusing on things that take away from your joy, build your support system. Seek out role models, and surround yourself with people who lift you up.

Turn your attention to those who love you for who you are… and who help you love yourself.

If you pay close attention, you might finally realize what they see in you.

And that’s when you’ve beaten the comparison game for good.

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 fully value their own body, effort, and progress—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 44% and secure your spot 24 hours before everyone else.

We’re opening spots in the brand-new Precision Nutrition Level 1 Certification on Wednesday, October 2nd.

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

  • Lock in your one-time special discount—and save up to 44%. 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 44% off the general price when you sign up for the presale list. Remember: After October, you’ll never see this price again.
  • 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 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 “Why can’t I look like them?” How the comparison complex makes you hate on your body—and 5 ways to beat it for good. appeared first on Precision Nutrition.

Categories: Feeds

WATCH: Joe Sullivan Demonstrates Crocodile Breathing

https://www.elitefts.com/education/feed - Sun, 08/18/2019 - 01:49
The cue "push into your belt" has lifters focusing on the front of their bodies. But this operates under the assumption that the torso will expand in 360 degrees, not just out toward the front. In order to have the best brace, we need to rework our understanding of doing so in the first place.
Categories: Feeds

The Scale is Ruining Your Physique (and Bodybuilding)

https://www.elitefts.com/education/feed - Sun, 08/18/2019 - 01:47
In bodybuilding, numbers aren’t represented on stage; you're scored based on your overall look or (I almost hate to use that phrase for reasons I won’t get into here). It makes no sense to add 20 pounds of muscle only to have your midsection increase by 4 inches or more.
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WATCH: Table Talk Clip — Are Cheat Meals Worth It?

https://www.elitefts.com/education/feed - Sat, 08/17/2019 - 01:44
It’s better to have one cheat meal a week than to go off of the program and eat on a day that you’ve burned off a lot of calories and now have taken in more calories than lost. Don’t turn a fat-burning day into a fat-gaining day.
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Plyometrics for Group Programming

https://www.elitefts.com/education/feed - Sat, 08/17/2019 - 01:39
Plyometric work is easy to teach, and depending on the variation you choose, easy to recover from. It doesn't need a huge investment of time from both a learning curve and application perspective. Its inclusion is a no-brainer!
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WATCH: I am Vincent Dizenzo

https://www.elitefts.com/education/feed - Fri, 08/16/2019 - 12:14
“To be able to give back is a much bigger legacy than anything you’ll leave on a platform.” elitefts coach Vincent Dizenzo finds his calling in helping others by passing on knowledge, especially when it comes to dieting and weight loss.
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Stuff to Read While You’re Pretending to Work: 8/16/19

http://www.tonygentilcore.com/feed/ - Fri, 08/16/2019 - 10:01

I’m writing this from the beautiful city of Chicago.

I got here yesterday because I’m presenting at an Equinox today to a group of their trainers, talking shoulders and stuff.

Lisa and Julian are en route from Boston as I tap away on my keyboard, and it’s her first time flying solo with him.

Remember that scene from Taken when Liam Neeson’s character is talking to the dude who kidnapped his daughter on the telephone and after his epic “I will find you, and I will kill you” monologue, all the kidnapper says is “good luck” and then hangs up.

Remember that?

Well, “good luck” babe…;o)

Copyright: wamsler / 123RF Stock Photo

BUT FIRST…CHECK THIS STUFF OUT 1. Coaching Competency – Dublin, Ireland

This is happening Sunday, September 8, 2019 (save $100 using Early Bird rate)

Register HERE

So what happens when a room full of Irish(w0)men find out I’m not much of a drinker?…;o)

Whether you get paid to tell people to lift heavy things or you just like to lift heavy things yourself, in this 1-day workshop you’ll get the opportunity to listen to me talk about my how I approach assessment and gain a better understanding of how I “match” the exercises I prescribe to better fit the needs, ability level, and more importantly, the anatomy of each individual I work work.

In short, this workshop looks at the “umbrella theme” of my coaching philosophy.

For more information – including itinerary and how to register – go HERE.

3. Strategic Strength Workshop – London, England

This is happening the weekend of September 14-15th, 2019 (save £50, Early Bird rate ends THIS WEEKEND).

Register HERE

Luke Worthington and I have presented this workshop twice. Once in London last year and again this past June in Boston.

We’re bringing it back to London this Fall, my most favorite place in the world.

This two-day workshop is designed to arm fitness professionals with all the tools they’ll need to hone their assessment skills and to make their clients/athletes a bunch of bonafide, resilient, strength training Terminators.

Combined Luke and I have ~40 years of coaching experience (or one Dan John) and bring different perspectives and skill-sets to the table; Luke peels back the onion on PRI (Postural Restoration Institute) concepts and assessment, while I go into detail breaking down movement and how to better “match” the exercises we prescribe to our clients.

For more information – including itinerary and how to register – you can go HERE.

SOCIAL MEDIA SHENANIGANS Twitter

Woke up to this morning to this message in my inbox:

“F*** you bro, deadlifts are way overrated keep f****** up, your spine I’ll enjoy life at 60 while your in a wheelchair and bedridden you rat.”

I wonder how he really feels?

— Tony Gentilcore (@tonygentilcore1) August 15, 2019

Instagram

 

View this post on Instagram

 

#popupjulian has been absent of late.The @sowaboston market was a perfect opportunity to make a cameo.

A post shared by Tony Gentilcore (@tonygentilcore) on Aug 11, 2019 at 1:24pm PDT

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK 6 Exercises or Techniques to Help With Grip Strength – Jarrod Dyke

Grip (or lack of it) can often be a limiting factor when it comes to making progress in the weight room. Strength and conditioning coach, Jarrod Dyke, offers some simple and effective tips to help with that.

The Thin Line Between Loyalty & Defection – Pete Dupuis

Being a business owner (and running a business) is always a delicate balance between setting rules and drawing a line in the sand and knowing when to pick your battles when someone “breaks” those rules.

Excellent reflection from Pete in this piece.

How to Train Beginners With Online Personal Training – Eric Bach

Personally, whenever I have someone who’s a beginner (“newbie”) reach out asking me to write their programs online I’ll encourage them to seek out a personal trainer IN-PERSON to work with.

There are just too many other variables and nuances involved when working with beginners.

That said, if you ARE going to do it read this article.

The post Stuff to Read While You’re Pretending to Work: 8/16/19 appeared first on Tony Gentilcore.

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LISTEN: Table Talk Podcast #24 with Clint Darden

https://www.elitefts.com/education/feed - Fri, 08/16/2019 - 08:28
Clint Darden is taking some time to travel out of Cyprus and to the U.S., where he's finally made his way to the elitefts S5 Compound as a Table Talk Podcast guest.
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Why I’ve Gotten Away from the “No Money” Drill (Video)

https://ericcressey.com/blog - Fri, 08/16/2019 - 06:40

I first came across the “No Money” drill for scapular control and rotator cuff activation/strength back around 2008, and introduced it to a lot of people when I included it in my first book, Maximum Strength.

At the time, I was working heavily in the general population segment and hadn’t gotten as entrenched in the baseball world as I am now. So, like a carpenter who only had a hammer, I started thinking everything was a nail – and logically applied the No Money Drill with all our baseball athletes.

The more time I spent around baseball players, though, the more I realized that the No Money Drill was actually feeding into the negative adaptations we saw in them: a loss of scapular upward rotation, lat stiffness, lumbar extension syndrome, etc. As a result, we’ve gotten away from the drill with most of our overhead athletes (depending on what we see in an evaluation). Check out this video to learn more:

If you’re looking to learn more about how we assess, program, and coach at the shoulder girdle, be sure to check out my popular resource, Sturdy Shoulder Solutions.

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