The Truth About Weight Loss and Maintenance….

First Things First: If you're overweight and/ or have a weight problem. It's You're Fu@king Fault It's not your genes, *that's not how genes work it's not your coworkers who bring in donuts, it's not because someone puts a gun to your head every night and forces you to drink a bottle of wine or eat at the clown house every night. It's your fault, you have control over you, it didn't just happen. And that is a great thing, because, since you're not a victim of your weight: YOU HAVE 100% CONTROL OVER IT AND CAN CHANGE IT. Now we can get onto the important stuff. If we're talking about someone who starts out with a lot of weight to lose: It's Really F-ing … [Read more...]

You Should Do This: TRX Row

If I could do only one pulling (rowing) motion what would it be? "100% it would be the TRX row." In my opinion the TRX is the greatest row machine ever built. It's scales easily from beginner to advanced, it's self-limiting, and it's almost foolproof. Plus, and mostly its one of the best tools I've found for training the lost art of scapular retraction. True, you can overdo it. But in my, desk jockey, sitting all day slumped over, world, 9/10 people have a real issue pulling those shoulders down and back,  pinching the shoulder blades together in the back. So we NEED to train scap retraction and depression and need to be able to do it with a tool that … [Read more...]

In Praise of Lifting Straps

Never Use Lifting Straps. They weaken your grip and make you a P.U.S.S.Y I used to say that...a lot. It was like gospel. I was right then and I'm wrong now. Mostly because I was young and dumb.... See, the problem with youth and/ or inexperience is that you're young and have no experience. <---I know, that's really deep. The problem with being young, as it pertains to sports and physical stuff, is you can do really stupid sh@t, often, at high volumes, and intensities and recover almost immediately. You're like a metaphorical, living, breathing Wolverine... Stole this pic, please don't sue me Marvel This means you don't really learn from the … [Read more...]

You Should Do This: Band Pullaparts

The 4 exercises that, I think I program for literally every single client. 1) Cat Camel Stretch: https://www.youtube.com/watch?v=DxCDP4IzxVs 2) Quadruped Thoracic Rotations: https://www.youtube.com/watch?v=S4XAD8N8DH0 3) Glute Bridges: https://youtu.be/MwNP1Ure28Q 4) Band PullAparts: https://www.youtube.com/watch?v=haXhpH20eFc All 4 address "posture" deficiencies more than anything. In an era of perpetual flexed forward, shoulders rounded forward, desk jockey syndrome we need some more upper back to help PULL and HOLD us up. Besides, I was once told you can never have too much ass, abs and upper back. Band PullAparts 101:  Stand tall: … [Read more...]

Yeah, I Still Foam Roll.

The Fitness Pendulum Always Swings to the Extremes: Short Term, Everyone Overreacts. Long Term, Everyone Underreacts..... Rarely does the industry look at anything critically, simply on its merits and faults, weigh them and apply that tool as necessary. Case in point: Foam Rolling Lets take our way back machine to circa 2005. The foam roller took the fitness world by storm <----I know I'm being dramatic here, but it kinda is true. Everyone was using it, for everything.. Core Stretching To "break up scar tissue" <----I used to say that too. No, its not true.  Hell, places were doing complete "classes" on foam rolling. Then the last 5 … [Read more...]

If You Can’t Recover, You Can’t Improve

  At Some Point in the Training Process it is Necessary for Recovery to Become a Training Modality- Buddy Morris   Recovery, what is it? According to Google: "a return to a normal state of health, mind, or strength." Google, Recovery or for the nerds: "One definition of recovery is as follows: “Mostly, recovery is defined as the compensation of deficit states of an organism (e.g., failure or decrease in performance and, according to the homeostatic principle, a reestablishment of the initial state.” - William Sands Recovery = a "return to normal" , a "reestablishment of the initial state" But wait, what? Isn't the point of this whole training … [Read more...]

You Should Do This: Floor Press

The Floor Press: It's nothing more than a bench press without the bench. <---like you couldn't figure that one out.  Why It's Awesome: Limits the range of motion at the shoulder joint. It's pretty hard to "dump" (approximation the Humerus) the shoulder forward with these. MUCH easier on the lower back than the bench press cause the legs are out of the equation. The floor provides MUCH better feedback than the bench for maintaining shoulder tightness (packing) and driving the shoulders down into the ground to press the weight. Full Pause or Touch and Go?  Either.... Full Pause Floor presses are GREAT for building speed, starting strength and … [Read more...]

Is Coaching Dead? AKA: Rise of the Machines!

Enter The Age of Technology: With explosion of athlete assessment tools in the last decade, everything from movement assessments (FMS), train-ability assessments (HRV), genetic assessments to immediate power output assessments (catapult) training variables and physiology can easily be measured. On the cheap and in, or almost in, real-time. When I first read about the Omegawave (HRV monitor), from Charlie Francis forums, the cheapest model was 10K. Now you can get a fairly reliable HRV app on that magic box that lives in your pocket for under $100, and that's the better ones out there. You can get a crappy one for FREE... These are all INCREDIBLY powerful … [Read more...]