Filed under: General Health, Nutrition, Training
Eric Cressey has just created a new video entitled The #1 Reason You Aren’t Getting Better. As usual from EC it absolutely fantastic stuff! The best part is, it is completely free. No pitch, no opt-in, just pure, original, top-notch content from one of the best strength coaches in the world.
Eric will show you why you are not:
- Stronger
- Leaner
- Adding Muscle
- Becoming More Athletic
Sound like a plan?
—> The #1 Reason You Aren’t Getting Better <—
On an entirely different note I have been getting absolutely hammered in fantasy football this year. I am 3-3 in the Cressey Performance League, and an abysmal 2-4 in a league with my long-time friends from home. Plain and simple, I did not do enough research or preparation for the draft this year. It simply was not high on my priority list.
However the point of this isn’t to discuss my futility in drafting football players. The point is that sometimes there are things in life that must take the backburner. It doesn’t mean you abandon them, it just means that they are not something that consumes a large portion of your life.
For example lifting used to completely consume my life. In college I built my class schedule around my training and rugby practices. It was one the most important things in my life.
Today things have changed a bit. I am getting my Master’s, in an internship full-time, have a wife, pets and 5 month old daughter (who is just a doll) in addition to blogging and working with my stable of online clients. My own training (and fantasy football unfortunately) is no longer paramount.
Training is still important to me, it is now just lower on the food chain. I still manage to lift 2-4x/wk (let’s be honest, rarely 4, usually 3), and ensure that those lifts are as efficient as possible. Not a whole lot of fluff in my training. Most days I am training by 6:15am, and I have about 45 minutes to foam roll, warm-up and go. I am also active on the weekends as we go for family walks and hikes, just not quite the same intensity as it used to be.
While my fitness and health are incredibly important to me, being the strongest guy in the gym no longer is. I still enjoy training for strength, but I am content merely be strong, rather than the strongest. Some may call this soft, I simply call it recognizing that my life and my priorities have changed, and my training with it.
The whole point of this post is make clear that though we are all busy, and even the most fitness-oriented of us find it a challenge to exercise as much as we would like, it should still be an integral part of your life. You must MAKE time for it, because I can promise you that you won’t be able to find the time for it. While I certainly understand if you don’t build your daily schedule around it like I once did, it should still actually be in your schedule.
Filed under: General Health, Nutrition, Training
Here is a list of recommended health and fitness information from around the interwebz:
Squat – by Mike Robertson. This is 8500 words covering everything you could ever imagine on what is undoubtedly one of the most effective exercises known to man. Anything you ever wanted to learn about squatting, any questions you have ever had, Mike has it all covered! This is a can’t miss post!
What an Elbow Alone Can Tell You About Strength and Conditioning Program Design – by Eric Cressey. Eric is really smart. I mean really smart. He showcases it here, but he does so in a manner that easily understood. If you want to learn more about the why’s and how’s of programming based on proper assessment, this is a good read.
Humans on a Cafeteria Diet - by Stephan Guyenet. Stephan is one of my favorite writers, and always provides topnotch work. This piece is no exception. Stephan presents some very interesting research on how industrially processed food causes spontaneous overfeeding.
Don’t forget that Mike Robertson’s Complete Core Fitness is on sale through midnight tonight. It comprises seven webinars that covers functional anatomy, Mike’s assessment process, and the four phases of core progressions that he uses with clients. I’d strongly recommend you check out Complete Core Fitness.
Filed under: General Health, Training, Weight Loss
Training the core is one of the most controversial topics in the entire fitness industry. It ranges from some people doing almost all sit-ups, crunches, side-bends and other forms of spinal flexion vs others doing only plank variations where they draw their stomach in towards their spine and then everyone in between.
The question is – Who’s right?
Well Mike Robertson has decided to answer that question with the most comprehensive core product the industry has ever seen – Complete Core Fitness. Mike covers a bunch of research, breaks down the anatomy and the kinetic role of the core musculature and the unit as a whole, and relates this into a proper core training philosophy and protocol.
In his usual manner Mike provides this incredible info in an easy-to-understand slideshow, interjected with a little humor and anecdotes from his vast training experience that makes this product worth every penny. If you are a strength coach, physical therapist or a fitness enthusiast then this is a must have for your training library!
Let’s break down again what makes this product so awesome:
- Complete Core Fitness includess 7 webinar modules, for 3 hours of total content covering everything about the core.
- Topics include Mike’s philosophy on core training, functional anatomy, his assessment process, and then the four phases of core training he uses with clients and athletes.
- Everything is covered here – assessment, program design, coaching, cuing, the works. Literally it’s step-by-step in nature.
- There are four bonus products (including one 2-hour webinar by Evan Osar) and then you also get the Powerpoint slides and an additional 80 minutes of audio Q&A to download.
- 60-day, no questions asked money back guarantee
I have personally watched the entire webinar (I got an early release version) I can tell you that it is absolutely fantastic. I have pages worth of notes as Mike just had so many valuable little tidbits of information even though a lot of what he teaches is what I believe and learned at Cressey Performance. Even with similar ideas and philosophies, I found a ton of info and tips were invaluable. Some were just little ideas that made a few things click, others were ways of saying things or coaching cues that I felt would work well with clients.
Mike really covered it all and taught me a bunch of stuff in the process! Which I know maybe doesn’t sound that hard, but considering again our similar philosophies on the topic as well as the fact that I have seen Mike give seminars on this very topic, I was still able to walk away armed with a more information to make me better at what I do, and that is always the measure of a good product.
So again if you are a strength coach or a personal trainer this is an absolutely must-have, no questions asked. If you are a fitness enthusiast or one of the 80% of Americans who suffers from low back pain, then this product will also be invaluable to you. This week only the Complete Core Fitness is on sale price for $30 off the usual price, so act fast!
—> Complete Core Fitness <—
Filed under: Training
Mike Robertson has two absolutely fantastic posts asking this exact question. Mike not only covers his own thoughts on the topic, he also interviews one of the leading experts in spine biomechanics as well as two top-notch strength coaches who train MMA fighters, a sport that highly encourages the use of spinal flexion work.
It is an engaging 2-part series that is sure to spark some debate, so check it out!
—> Should You Crunch? – Part 1 <—
—> Should You Crunch? – Part 2 <—
Filed under: General Health, Training
I want to give all of you guys a heads up that Alwyn and Rachel Cosgrove’s online education course From Counting Reps to Counting Revenue is now available.
When it comes to succeeding in the business of fitness, there are few professionals that have achieved sustainable success like that of Alwyn Cosgrove.
He is someone that has been there, done that and continues to do it. He has also contributed mightily to the success of so many gyms around the country, including my former stomping grounds, Cressey Performance. Without Alwyn’s advice and guidance, CP would not be what it is today.
It also takes managing skills to win the CP fantasy football league
The National Fitness Business Alliance states that Alwyn’s gym, Results Fitness, is the most profitable gym per square foot in the country!
Once I finish my Master’s Degree and Dietetic Internship it is my goal to open my own fitness facility in southern Maine. I may come from a family of small business owners, as well as having been with Cressey Performance throughtout its growing pains, but I can honestly say that this program will be one of the most helpful experiences to achieve my dream.
If you own a gym or you’ve ever thought about starting one, do yourself a favor and take a look at Alwyn and Rachel’s course. This program is only available until Friday Sept. 4th at midnight, so don’t wait, sign up for From Counting Reps to Counting Revenue today!
Filed under: General Health, Nutrition, Training
I recently came across a new dessert that I found rather interesting. A reader sent me a link asking my opinion on the item (to be honest I get a lot of my content from you guys – thanks!), so I had to check them out.
Yasso Frozen Greek Yogurt are like giant popsicles of frozen yogurt, but better. They contain far less sugar than the usual large bar like this, only 13g, have 6g of quality protein per bar, contain only 70 calories and also have the benefit of live and active probiotic cultures. Not too shabby for a sweet dessert huh?
Now they may not be the world’s healthiest food, but to satisfy that sweet tooth on a hot summer day, you could make a lot of far worse choices!
In another vein Alwyn and Rachel Cosgrove will be hosting a free webinar next Monday the 22nd at 8pm EST. These guys know a ton about increasing the effectiveness of your business, and in fact the National Fitness Business Alliance (NFBA) states the they run the most profitable gym per square foot in the country.
So not only are Alwyn and Rachel top-notch trainers and business owners, they are good people and who want to share their blueprint for success with those willing to listen. They are putting on a free webinar called The Death of Personal Training. This webinar will cover:
- why it’s the scariest and greatest time in the fitness industry to open and run a gym
- how the fitness business model has drastically changed throughout the years and if you are not changing with it, you will be out of it soon
- 5 steps to not only survive but dominate your marketplace
- the turning point in his career that will help you take your business to the next level
I know I will be watching it, will you? Sign up now.
Filed under: General Health, Nutrition, Recipes, Training
Before we get started today I just wanted to remind you guys that today is the last day to get $100 OFF the Fitness Business Blueprint. If you own your own fitness business, or are thinking about one day owning one, then this is a must-have resource for you. It is by far the most comprehensive resource on the market, written by guys you have built incredibly successful facilities from the ground up.
Get a copy of the Fitness Business Blueprint today before the sale ends!
The wife of my best friend sent me a new recipe that they tried and loved. It is incredibly simple and looks so good that I wanted to share it with you guys. It combines delicious and nutritious foods into an explosion of awesomeness.
Quinoa with Spinach and Feta Cheese
Ingredients:
- 1/2 cup uncooked quinoa
- 1 tsp extra virgin olive oil
- 2 cloves garlic, sliced very thin
- 1 cup fresh spinach
- 1oz feta cheese
Directions:
Rinse the quinoa in a strainer. (Use a sifter if you don’t have a strainer that’s small enough.) In a small saucepan, add the quinoa and 1 cup of water. Bring to a boil over high heat, then cover and reduce heat to simmer until water is absorbed, about 10-15 minutes.
Meanwhile, heat a skillet over medium heat and add the olive oil and garlic. Cook the garlic in the oil until the edges of the garlic turns very light brown, being careful not to burn the garlic (reduce heat to low if necessary). When the quinoa is done cooking, add it to the skillet along with the spinach. Stir it together until the spinach wilts. Add the crumbled feta cheese and stir to combine. Makes 2 servings.
Nutrition Facts:
- Calories – 233
- Fat – 8.5g
- Carbs – 32g
- Fiber – 3.5g
- Protein – 8g
Now this can either be a side dish, or you can incorporate your protein source of choice with it. She added local grass-fed steak, cilantro and tomatoes and actually put it all into a wrap. Sounds extra delicious to me!
Give it a try and let me know what you think.
Filed under: General Health, Nutrition, Training, Weight Loss
How many small business owners get any business training? Unless you went to school for business, most likely not much. How many dentists, electricians, doctors, painters, chefs, nutritionists and trainers/strength coaches get any direction or quality information on how to run their business? Not many.
While being good at what you do is imperative, and without that it doesn’t matter how good your business skills are, it still will not maximize your success. I’m not just talking about making money, I’m talking about the amount of people you can work with and provide a quality service too. If you do not have a good business plan you will fail or at least fail to thrive, regardless of your skill set.
Fortunately for all of us in the fitness industry there is hope. Eric Cressey, Mike Robertson and Pat Rigsby have worked together to create an incredible product, the Fitness Business Blueprint.
It covers things on the actual training side – intake/assessment, program design, coaching, etc as well as thoroughly providing you with a blueprint for business success. Pat is one of the most successful business coaches in the fitness industry, and has helped thousands of strength coaches and trainers create thriving personal facilities.
EC and MR both own their own incredibly successful facilities and have learned tons of valuable lessons along the way. I was personally on the ground floor of Cressey Performance as it grew from a small facility with 37 clients to a 7,600 sq ft comprehensive training center with several hundred clients. I was able to witness the implementation of new and improved business models as the EC and the CP team grew and got better. This isn’t advice from some internet expert, this is advice and strategies from guys who have successfully done what so many of us want to do. This product will allow you to stand on the shoulders of giants.
The Fitness Business Blueprint is a comprehensive product to help any trainer or strength coach finally break out of the big box gym and start running their own place, work their desired schedule, and make their desired income, and it is for sale right now!
Good luck!
Filed under: General Health, Nutrition, Training
I have some pretty cool stuff for you guys today, so check it out.
1. Elbow In-service
Eric Cressey recently filmed an amazing 32 minute in-service all about elbows that he gave to his staff. This is something I have been hoping (and encouraging) EC would do, as his in-services are top-notch and provide a ton of valuable and immediately applicable information.
He is selling this in-service video for only $9.99. Even more incredibly, half of the proceeds are going to Kevin Youkilis’s charity, Youk’s Hits for Kids, which provides for underprivileged children.
You will not only be getting a great product and increasing your knowledge; you will be supporting a great cause at the same time. Pick up a copy today.
2. Jay Robb Whey Protein Feedback.
As most of you know I have been pumping up Jay Robb’s whey protein, as I feel it is the best combination of quality, taste and price on the market. His whey comes from mostly grass-fed cows, is low-temperature processed, has no artificial sweeteners, mixes easily and tastes great without completely breaking the bank. It certainly isn’t the cheapest powder on the market, but it is far less expensive than comparables like Whey Cool or Warrior Whey.
A personal trainer who I am friendly with recently tried the Jay Robb line and is glad he did, sending me this feedback:
“I just wanted to take a minute to thank you for turning me on to the Jay Robb line. You were ABSOLUTELY right when you mentioned to me about the artificial sugar/sugar alcohols potentially causing G.I. distress. As a refresher, I was using Biotest’s Low Carb-Metabolic Drive. I loved it but after going back to it once and a while I totally see how I respond better to the Jay Robb line.”
It is really great stuff, and you can try some for yourself HERE.
3. Is Sunscreen Really Safe?
Recently the watchdog group Environmental Working Group released its recommended sunscreen list, as it reviewed the ingredient list of over 600 sunscreens. They could only recommend a little over 100 of them, as “the rest either don’t protect enough or contain hazardous ingredients that don’t belong on your skin.” Amazingly, the FDA provides hardly any oversight on the sunscreen industry, allowing them to use practically whatever chemicals they want in their products, as well as allowing them to make label claims that may not be true! Recently, with pressure from EWG, the FDA passed some new regulations, creating stricter rules for sunscreens and their marketing. In true FDA fashion though, these are far less than what was needed.
The EWG provides a massive list of recommended sunscreens that I encourage you to look through so you can avoid potentially toxic and cancer-causing compounds, especially if you have young children. The same personal trainer who provided me with the Jay Robb feedback, also mentioned to me that Dr. Joe Mercola has his own sunscreen and bug spray. Dr. Mercola can definitely be a little out there, but he is usually well ahead of the curve, and his sunscreen is free of all of the problematic compounds the EWG discusses, so that is a wonderful option right there. He has several SPF levels, though I would go with SPF 30 myself.
In addition his bug spray is free of DEET and …., two potentially harmful chemicals that have documented to cause problems in animals at normal usage doses. Plus he offers a combo pack with the bug spray and the sunscreen, which is sweet.
As a small disclaimer I have yet to use these products, but I will definitely be giving them a try this summer. I actually just ordered them myself.
4. The Tim Ferris YouBar
Tim Ferris is the author of the 4-Hour Workweek, and the 4-Hour Body. He is apparently also a fan of youbars, as he now has a bar he created for sale on their website – Tim Ferriss’ Training 33 Bar.
For those who don’t remember, Youbars are protein/energy bars that you design yourself that are made to order for you. They are made from real, whole foods and are absolutely fantastic. Tim’s bar contains whey protein, organic dates, almond butter, organic walnuts, organic clover honey, goji berries, organic raw cacao nibs, organic flaxseed, organic oat bran and cinnamon. This provides 190 calories per bar, with 15g of protein, 15g of carbs (3g fiber), and 10g of fat.
To top it all off, you can type in “bspbars” in the coupon code and get 10% off!
Have a great weekend everybody!
Filed under: General Health, Nutrition, Training, Weight Loss
Mike Boyle recently wrote an absolutely phenomenal article called Training is like Farming, which I am re-posting here because I think it is that good. This analogy is absolutely perfect, and it is something that I can never emphasize enough to my clients. You get out what you put in, period.
Without further ado:
I think I remember Stephen Covey in his book Seven Habits of Highly Effective People (Note from BSP – this is a fantastic book!) making reference to what I believe he called “the law of the farm.” The reference was meant to show that most of the truly good things in life take time and can’t be forced or rushed. Covey described the process of farming and alluded to how it requires patience and diligence to grow crops properly. In addition, farming requires belief in the system. The farmer must believe that all the hard work and preparation will eventually yield a long-term result.
As a strength and conditioning coach, business owner and personal trainer, the concept has always stuck with me. The process of exercising is much like farming or like planting a lawn. There are no immediate results from exercise and there are no immediate results from farming.
First, the seeds must be planted. Then fertilizer (nutrition) and water must be applied consistently. Much like fertilizer in farming, too much food can be a detriment to the exerciser. Only the correct amounts cause proper growth. Overfeeding can cause problems, as can underfeeding. As I sit and wait for my lawn to sprout or crops to grow, I feel many of the same frustrations of the new exerciser. When will I see results? How come nothing is happening? All this work and — nothing.
The key is to not quit. Have faith in the process. Continue to add water and wait. Farming and exercising are eerily similar. Continue to exercise and eat well and suddenly a friend or co-worker will say, “Have you lost weight”? Your reaction might be, “It’s about time someone noticed.” Much like the first blades of grass poking through the ground, you begin to see success. You begin to experience positive feedback. Clothes begin to fit differently.
When my friends or clients talk to me about their frustration with their initial lack of progress in an exercise program, I always bring up the farm analogy. We live in a world obsessed with quick fixes and instant results. This is why the farm analogy can be both informative and comforting.
An exercise program must be approached over a period of weeks and months, not days. The reality is that there is no quick fix, no easy way, no magic weight loss plan, no secret cellulite formula. There is only the law of the farm. You will reap what you sow. In reality, you will reap what you sow and care for. If you are consistent and diligent with both diet and exercise, you will eventually see results. However, remember, much like fertilizer and water, diet and exercise go together.
Try to grow crops or a lawn without water. No amount of effort will overcome the lack of vital nutrients.
The law of the farm.
Plant the seeds.
Feed and water properly.
Wait for results; they will happen, not in days, but in weeks and months.
To your success,
Mike Boyle
Posted on October 18th, 2011 by Brian St. Pierre
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