Do Not Diet or Set a New Year’s Resolution in 2014

Happy New Year! I sincerely hope that 2013 was a fantastic year for you and that 2014 will be even better. However, I do NOT want you to diet or set a New Year’s Resolution this year. Why? Please read on…

Diets Do Not Work

As someone who regularly works with people who want to lose weight, I am painfully aware of the fact that diets simply do not work. The Canadian National Eating Disorder Information Centre writes here that those attempting a diet are more likely to gain weight than lose it! And researchers from UCLA note here that after analyzing over 30 long-term studies, they observed that at least 2/3 of participants gained back the weight they lost (if not more) during short-term diets. Armed with this knowledge, it would be downright foolish to attempt a 30-day challenge or some other restrictive diet with the goal of keeping weight off long-term.

New Year’s Resolutions Do Not Work

I have an article about willpower coming out in the January 2014 issue of the Performance Menu, in which I cite several gloomy facts about the utter failure of those who set New Year’s Resolutions. In one informal study led by Quirkology, the success rate one year later was just 12%! Fitness and nutrition juggernauts Alwyn Cosgrove and John Berardi have noted time and time again how your chances of success when adopting new habits drastically decrease when you add too much at once. The numbers are alarming: one habit at a time yields an 85% chance of success, whereas two habits lowers to a shocking 35%, and three habits is almost zero! Just as with the knowledge of diet failure rates, the stats here should steer you away from doing what most people do when it comes to setting New Year’s Resolutions.

What To Do Instead

If your goal is to lose weight in 2014, then there are a couple options I would recommend:

  1. For quite literally instant weight loss, cut off a limb. (Actually, I can’t say that I recommend this option. You would lose weight though.)
  2. If you want to lose body fat and keep it off for the rest of your life, then talk to the people at Precision Nutrition. They are the largest and most successful nutrition coaching company in the world. They even tailor their free web content by gender! I highly recommend this course for men and this course for women. And if you are a trainer looking to level up your nutrition coaching skills, then check out this course.

If you have other goals unrelated to body composition, then here is what I recommend:

  1. Prioritize your goals. Go so far as to make a numbered list.
  2. Now take number 1 on your list (let’s say it’s, “Meditate more often”) and make it more specific (“Meditate for 5 minutes every day.”).
  3. Set an end date when you will re-assess your success. February 1st should work well.
  4. If and only if you accomplished your number 1 priority, then you may continue on to the other items on your list in a similar fashion.

For an added bonus, post your goals to the comments here or as a status on Facebook. Pay someone $20 to hold you accountable. Or better yet, find a social network with similar goals so that you have communal support.

And lastly, if you would prefer one-on-one coaching, then I am looking for online coaching clients in 2014! I have helped several people lose weight in the past, and I have personal experience when it comes to adding lean muscle mass and learning new skills. Thanks for reading!

Quick Tip: How to Count Sets for Strength Work

Quick tip today related to how to count sets for strength work. Many people program workouts such as 5 sets of 5 reps in the back squat, for instance. If your heaviest back squat ever (your 1 rep max, or 1RM) is 200 lbs, then perhaps your goal is to lift 175 lbs, or 75% of your 1RM, in this workout. Some people might do this:

  1. One set of 5 reps with the bar (45 lbs) for your glutes
  2. Add 25-lb plates and do 5 reps (95 lbs)
  3. Swap them out for 45-lb plates and do 5 reps (135 lbs)
  4. Add 10-lb plates and do 5 reps (155 lbs)
  5. Add 10-lb plates and do 5 reps (175 lbs)

That’s 5 sets, right? Nope! That’s 2 warm-up sets and 3 working sets, not 5 working sets. I would recommend that the athlete in the given example above do 2 more sets at 175 lbs in order to truly have done 5 sets of 5 in the back squat that day. The question then is, how do you determine what counts as working sets for strength work?

Charles Poliquin has a general rule for determining how to count strength sets, and I have found it to work rather well:

There should be no more than a 10-20% spread in load from the lightest to heaviest set.

This principle is very easy to apply when you have a workout such as 3 sets of 3 reps, 4 sets of 6 reps, 10 sets of 1 rep, etc. Thus, if you aim to overhead press 100 lbs for 5 sets of 3 reps, then you should only start counting sets once you reach at least 80 lbs on the bar.

Things get a bit trickier, however, when you have wave-loading rep schemes like 5-3-2-5-3-2. Here, if you aim to deadlift 300 lbs for 2 reps on the last wave, then perhaps your first set is 225 lbs for 5 reps. (You could start at exactly 80% and do 240 lbs, but I’m a big fan of just using “natural weights” like Dan John discusses here.)

So there you have it: keep things simple when counting your strength sets, but don’t fool yourself and do less work than is prescribed. I hope this tip helps you optimize your time spent training! Thanks for reading.

Quantifying Instructional Efficacy

Over the past few years my life has been split between fitness and music education. As such, I have spent a lot of time both instructing groups and taking group classes. It is crucially important for teachers and trainers to also be students every so often. You can almost always pick up on other ways of doing things that you can then bring back into your own practice.

For instance, I always begin my CrossFit classes with everyone stating their name to the group. Why? Because I have dropped in on many CrossFit gyms where no one knew each other’s name and the atmosphere was socially awkward! Another example is that I never ask a group a question such as, “So you all have already gone over ____ before, right?” Inevitably, no one wants to be the person to make the entire group go over a basic skill again. Rather, I work basic skills into the warm-up so that I know right then and there where everyone is at on that skill for the day.

hspu

Banded Headstand Push-up: One method I’ve learned to expose new or weaker athletes to inverted bodyweight pressing.

While observing a group exercise class the other day, I realized there is a need to quantify Instructional Efficacy. What do I mean by that? Please allow me to get a bit technical:

  • Average Movement Quality (AMQ): In a group setting, the AMQ refers to how well each person is executing each skill. For instance, if 10 people are doing front squats, and 5 of them look rock solid while 5 of them have wobbly knees and elbows, then the AMQ is 50%. Similarly, if one person is doing power snatches with good positioning but consistently “presses it out” overhead, then perhaps we can say the AMQ is 33%.
  • People: Total number of clients, athletes, students, attendees, etc.
  • Instructors: Total number of trainers, coaches, teachers, assistants, group leaders, etc.

Using these three variables, we can then define Instructional Efficacy as:

  • Instructional Efficacy (IE) = (AMQ x People) / Instructors

Important to note here is that while the Average Movement Quality is a subjective number, the number of People and Instructors is not. Therefore, as a gym owner, manager, or head trainer, your task should be to set clear standards for what counts as good Movement Quality and what does not. (The CrossFit Judges Course is a good place to start, although I think some of their standards are a bit questionable. Catalyst Athletics has a great resource of videos too.)

Let’s see this formula play out in a few different scenarios:

  1. CrossFit class with 2 instructors and 20 people doing power cleans. 5 athletes look good, 10 people could fix one small detail like stance width, and 5 newer clients need serious work on hip extension instead of arm bending. So let’s say the AMQ is 75%. Thus, the IE = (.75 x 20 people) / 2 instructors, or 7.5. If you only had one instructor, you’d have an IE of 15, and if you bumped it up to three instructors, then you’d get an IE of 5.
  2. Brazilian Jiu-Jitsu class with 1 instructor and 12 people practicing arm-bars. 3 blue belts have it down, 3 advanced white belts can do it but have trouble transitioning, and 6 newer white belts are really struggling. The black belt instructor deems the AMQ to be roughly 40%, and therefore the IE is 4.8. If he asks a blue belt to help the white belts and the AMQ raises to 90%, then the IE raises to 4.95.
  3. Personal training session with 1 client and 1 trainer discussing nutrition. Ah, a trick question! Well, if the client goes home and follows the trainer’s advice to eat mostly meat and vegetables, then the Instructional Efficacy is high. However, if the nutrition information goes in one ear and out the other, then it is the trainer who has some homework to do because their IE is low.

So how should you use this concept? Your goal should be to keep the Average Movement Quality, and thus the Instructional Efficacy, as high as possible. Whether you teach fitness, martial arts, music, or arts and crafts, your value as an instructor can be quantifiably measured based on the quality work done by your students.

Thanks for reading, and please share if you find this concept to be noteworthy!

Reps and Resources

Just a quick post today to get you guys a bit of information about what I have been up to. I have created a “Resources” page that features a few links:

Precision Nutrition’s Coaching Program is top-notch in the field of sports and exercise nutrition. This link brings you to a free 5-video course, and from there I highly recommend their certification program. They focus on principles rather than ideologies, meaning it is better to get results using varied means rather than stick to just one method. In this course you will learn both nutritional science and basic coaching psychology.

Precision Nutrition’s Fat Loss Course for Men and Fat Loss Course for Women are great resources, and these links bring you to a free 5-video course about eating to achieve leanness and confidence. From there you can sign up for their Lean Eating coaching program, which I highly recommend simply based off the thousands of people who Precision Nutrition has helped lose body fat. If you are interested in seriously committing to losing excess weight in 2014, then there is simply no better place to go than here.
Also, I spent the past weekend in Raleigh, North Carolina attending an Original Strength Workshop led by Tim Anderson. Without giving away too much, Original Strength is based around the ideas Tim originally espoused in the book Becoming Bulletproof, and it is centered around the idea of “pressing reset” on your body by focusing on breathing, rolling, rocking, and crawling. We went through hundreds of progressions and regressions for each of the movements, and all those reps really helped the group learn the intricacies of the drills better.

This reminded me of a bigger picture point that although we all can occasionally gravitate towards the 5-minute instant fix, sometimes simple repetition is king. If you are learning a new skill, regardless whether it is speaking Spanish, playing an instrument, or doing barbell snatches, you need to do reps and reps and reps and reps. I once had a drumming student e-mail me asking about a particular rudiment, called a “flam drag.” My response was, “Play 1,000 flam drags over the course of the next week, and then let me know if you still need my help.” He never responded!

Thanks for reading! Remember to check out my article in the November issue of the Performance Menu, and be on the look out for another one coming up in January!

Get People Excited About the Basics

If you are ever in need of a bout of inspiration in the health and fitness world, just travel up to quaint little East Greenwich, Rhode Island for a weekend. While there, be sure to stop by the Poliquin Group‘s brand new facility, complete with a 20,000-square-foot gym (with all Eleiko bars and plates), a supplement bar (all Poliquin line), a café (entirely gluten-free), a classroom (state-of-the-art), and even a student lounge (with couches, refrigerator, etc.). Heaven exists people, and it’s in Rhode Island.

This past weekend I had the privilege of attending the Dynamic Movement in Sports Symposium hosted by the Poliquin Group. Saturday belonged to Coach Christopher Sommer of GymnasticBodies.com fame. This guy has been a Junior National Team coach for about 40 years, so what he says is law. It was very cool to work with someone who had zero desire to over-hype, blow smoke, or romanticize his product; rather, his method has been proven over and over again through his athletes. In the very near future I will be working through his Foundation Series, which comes highly recommended from many others in the field.

On Sunday morning Jeff Serven of Trident Athletics gave a lecture on his view of CrossFit, heavily informed by legends such as Mark Twight of Gym Jones, James FitzGerald of OPT, and Charles Poliquin of Strength Sensei, not to mention Jeff’s 10 years spent as a Navy Seal. I found this presentation to be very refreshing because he spoke openly and plainly about what it is we need to do as fitness professionals: get results, regardless of allegiances or biases towards any one sport, method, or program.

Derek Woodske, a Poliquin Group staff member and overall badass, gave the last speech of the day on supplementation recommendations for CrossFit athletes. Suffice it to say that the biggest thing I learned from listening to Derek talk for 2 hours was that I need to listen to Derek talk more often. The guy is incredibly open-minded and easy to talk to, especially for someone who has the wealth of training and coaching experience as he does. Check out his video blog here.

All this recap leads me to a crucial point I was reminded of this weekend: coaches and trainers need to get their athletes and clients excited about mastering the basics. Which basketball team will win: the one who shoots 8 for 20 from the 3-point arc, or the one that’s 18 for 20 on lay-ups? Or what about a general fitness client: should they try box jumps if they cannot properly squat with just their bodyweight?

For instance, you’ll often hear about some of the best weightlifters in the world coming into the gym and warming up the exact same way, every single session. Why is that? Probably because they are still working on mastering the basics: squatting, hinging, knee position, hip position, shoulder position, bar speed, extension, etc.

In the context of martial arts, you should always adopt the white belt mindset: humble, eager to learn, and respectful of the process it takes to improve. Gordon Emory, the owner and head instructor over at Charlottesville Brazilian Jiu-Jitsu, recently sent out an email that ended with, “A black belt should be a master of the fundamentals.” And believe me, you do NOT want to get triangle-choked by Gordon.

Now if you are a trainer like me, then here’s something to mull over:

  1. Clients come to you because they are interested in fitness. Their goals are to look good, feel good, and have fun.
  2. Your first priority should be to get them moving well in basic ways: squat, hinge, push, pull, breathe, walk, etc.
  3. In order to do so, you need to keep them excited about their progress, and use what they want (look good, feel good, have fun) to motivate them to improve.
  4. Shortly thereafter, you should start discussing the fundamentals of nutrition, NOT some crazy 30-day challenge. I’m talking about real food, meat and veggies, colors on your plate, drinking water, etc.
  5. At some point later you should mention sleep quantity, stress levels, setting goals, etc.

Sexy? Hell no. Effective? It will be, but only if you as a coach or trainer get people excited about mastering the basics. Thanks for reading. By the way, check out the November 2013 issue of the Performance Menu for an article I wrote titled, “Health and Fitness Production vs. Consumption.”

 

Range of Motion as a Method of Progressive Overload

Alright people, let’s geek out. I mean, seriously, let’s get into the nitty gritty details of what it takes to get better in the gym. In fancy exercise science talk, the term progressive overload means “the gradual increase of stress placed upon the body during exercise training.” That means that every time you step foot into the gym, you are trying to improve at least one aspect of your fitness program.

You typically have a few options when it comes to stepping up your training game:

  1. Volume: Do more work (e.g., 5 sets of 5 reps instead of 3 sets of 3 reps).
  2. Intensity: Do harder work (e.g., lift 205 lbs off the ground instead of 185 lbs).
  3. Density: Do the same amount and kind of work, just faster (e.g., a 3-minute Fran instead of a 5-minute Fran).

Let’s go a step further and add Range of Motion as a Method of Progressive Overload. I’m talking about how long of a distance you move a certain load in any given exercise. For instance, the standard range of motion for squatting in the sport of CrossFit is that the hips need to travel below the knees at the bottom, and the hips and knees need to reach full extension at the top. Similarly, for pull-ups, the chin needs to travel above the bar at the top, and the elbows need to reach full extension at the bottom.

So how can we manipulate range of motion in order to gradually increase the stress placed upon our body during exercise? Let’s start talking specifics: back squat, deadlift, handstand push-up, and muscle-up.

Back Squat: Let’s say you can squat 315 lbs with a low-bar position, wide stance, and powerlifting range of motion where you stop when the hips are parallel to the knees. Rather than just strive to add weight to the bar, another option in order to increase your fitness would be to then make it a goal to squat 315 lbs with a high-bar position, narrow stance, and Olympic weightlifting range of motion where you descend completely until the hamstrings cover the calves at the bottom. By moving the same weight a greater distance, you have performed more work!

Deadlift: So you can deadlift 405 lbs from the floor… what next? Try this: over time work up to be able to pull, say, 425 lbs, but from a higher position, where the bar begins at your knees instead of at mid-shin level. Once you can lift a heavier weight from this decreased range of motion, then (yep, you guessed it) you will work towards being able to deadlift 415 lbs from the ground. This just demonstrates that range of motion is a two-way street: you can increase range of motion and decrease load, or decrease range of motion and increase load.

Handstand Push-up: As mentioned in my previous post on Progressions and Regressions, you can strive to make improvements in your handstand push-ups by manipulating the range of motion. If you can do a headstand push-up (where your hands and head are both on the floor at the bottom), then strive to work up towards a legitimate handstand push-up (where your hands are elevated such that only your head touches the floor at the bottom). As a regression, you could do what many CrossFitters do and begin by doing mini-HSPU’s with a stack of ABMAT’s beneath your head as a cushion as well.

Muscle-up: Here’s an example that’s a bit less intuitive. When practicing muscle-ups, scale by starting from a bent-arm hang at the bottom. By decreasing the range of motion required to pull yourself up and over the rings, you have made the movement a bit easier to perform. Then, of course, over time gradually work towards being able to muscle-up from a complete dead hang with straight arms at the bottom.

Okay, phew, there we have it. Hopefully these tips make the concept of Range of Motion as a Method of Progressive Overload a bit more clear in your minds. Use this the next time you’re in the gym! You are training sub-optimally and leaving potential performance gains on the table if you only ever strive to increase weight or decrease time without regard to range of motion. Thanks for reading, and please share!

What Makes a Great Coach: Progressions and Regressions

In an attempt to hone in on What Makes a Great Coach, over the next several posts I will outline some concepts I have learned over the past several years while coaching both music and fitness. While this list will not be exhaustive, it should be a good start for those interested in improving their coaching skills, whether in CrossFit, martial arts, yoga, or even drum corps.

What Makes a Great Coach: Progressions and Regressions

To begin, it is useful to consider the subtle differences between the trainer–client and coach–athlete relationships, especially because they can be blurry at times. Trainers typically train one or two, maybe three clients at a time, whereas coaches typically have larger groups of athletes to manage at once. Trainers have to be aware of their client’s needs, wants, and desires, because ultimately the clients are the ones paying the trainer’s bills. Coaches, however, typically have a bit more trust from their athletes to do what’s right, and it helps that the coach’s paycheck usually gets written by someone other than the athlete.

With this considered, a Great Coach has to be a master at managing a large group. He or she must be able to quickly scan the room and identify the most pressing issue to address at any given time. In 2006 I marched a group called The Cadets Drum and Bugle Corps, and I remember vividly how well the staff was able to make one or two specific comments after watching us rehearse a long, dense chunk of the show. In a sense, this is a skill of knowing what to omit rather than just what to include.

Thus, in the group setting, a Great Coach has to masterfully employ the use of Progressions and Regressions. If you have a room full of CrossFit athletes performing squats, you need a large toolbox of options you can use to address the needs of each individual. Is Suzie coming up on her toes too much? Then regress to her a kettlebell goblet squat, or stick some tiny weight plates under her heels. Does Tommy have trouble getting low enough in the bottom? Perhaps instruct him to squat down to a box, and prescribe hip flexor mobility drills in between sets.

In music instruction when clarity and quality is the ultimate goal, this is a necessity. You cannot assign a particular exercise to a group of musicians if that exercise is above the average skill level of the group at that time. It would sound terrible, the musicians would become frustrated, and they would not improve! However, if you can figure out exactly where the group is at skill-wise, then you can choose an appropriate task that will both challenge them and help them progress.

Last example: handstand push-ups. Here is one possible sequence of regressions and progressions for a group of athletes of varied skill levels:

Hands-elevated PU -> PU -> Feet-elevated PU -> HS hold -> HSPU negative -> HSPU -> Full-ROM HSPU

This can be used as a warm-up before doing more advanced work, or it could be a road map for guiding your athletes on a more individualized path for their practice.

Hope this helps some aspiring coaches out there, and keep an eye out for another installment in the What Makes a Great Coach series next week!

Review of Ben Musholt’s “Mad Skills Exercise Encyclopedia”

This past July I was on tour with my band in northern California when I came across an article on Breaking Muscle written by a Portland-based physical therapist and parkour athlete named Ben Musholt. The more I researched this guy, the more I liked him! A short list of his experience includes parkour, freerunning, gymnastics, martial arts, capoeira, trail running, snowboarding, and beyond. I greatly respect whenever a fitness professional is well-versed in multiple disciplines instead of just a single domain or speciality. Check out some of Ben’s skills from his American Ninja Warrior Regional Semi-Final in 2012 (ignore the title, the name is wrong):

I also learned that Ben was raising funds for an exercise encyclopedia he was planning to release in October called Mad Skills300+ pages of workout movements with over 700 illustrations on disciplines ranging from bodyweight to kettlebells to barbells and more? I’m in! I made a donation and have been eager to see the finished product ever since. Here’s the book trailer from Ben Musholt’s Mad Skills Exercise Encyclopedia (available on Amazon here):

Having donated to the fundraising campaign, I was afforded the opportunity to read through an electronic copy of the book this past weekend, and in short, I love it! There are so many positives to how this book was put together. First off, in the Introduction Ben writes, “The broader array of movement skills that you train, the better athlete you will be.” Sound familiar? In my “What Are We Really Training For Anyway?” post I concluded something very similar: “Train to learn new skills, gradually and progressively, so as to become capable of and masterful in more complex movements.”

Second, this book achieves exactly what it set out to become: an exercise encyclopedia filled with brief descriptions and illustrations of movements; not some sort of esoteric treatise on movement philosophy. Because of that, Mad Skills is an invaluable resource for personal trainers, CrossFit coaches, martial artists, and athletes of any sport. Heading into the gym to do squats today? Check out Ben’s chapter on leg strength (aptly titled “Pillars of Steel,” love it!) to get some ideas of possible subtle variations on your routine. Or do you need some ideas on programming for your athletes? Ben includes an entire chapter on push-ups, so there’s no reason to stagnate, plateau, or get bored in your training anymore.

This book is also very comprehensive. It is quite a daunting task to set out and list all the possible exercise movements that are out there, and I can only imagine that it must have taken Ben years to compile all this information. Here’s a brief list of the variety of entries in Mad Skills: shadow box, ginga, cossack squat, plate pinch curl, bodyweight chest fly, zercher lunge, neider press, barbell sit-up, double KB windmill, KB bear crawl, sandbag overhead squat, plank push-up, breakdance push-up, handstand leg raise, cocorinha squat, precision jump, archer pull-up, towel drag, quadruped skiers, stability ball bird dog, fireman carry, scorpion downward dog pose, revolved side angle, rectus femoris stretch, levator and scapula stretch. Phew!

Lastly, the last chapter in the book, titled “Cooking it up,” is a very straightforward, to-the-point summary of how to construct an exercise program. Ben mentions general athleticism vs. sport specificity, sets and reps, variety, social support, recovery, and the bottom line, which is that “movement is the answer” and “just go play.” And it is important to note that throughout the book Ben is able to do just that: keep it playful. We’re talking about exercise people… moving your body and external objects through space because, in one way or another, we want to do it! As a resource to be referred to time and time again over the next few decades, I highly recommend Ben Musholt’s Mad Skills Exercise Encyclopedia to all human movers.

How Does Training Apply to Real Life?

I was speaking with another trainer at my gym the other day about squatting for better Olympic lifting performance, and he said, “That’s the idea: do certain things so that you get better at other things too.” In the gym that makes sense in some very straightforward ways: increasing your strict pull-up strength will get you closer to being able to do a muscle-up, increasing your squat should help with cleans and snatches, and gaining more overhead shoulder mobility will help with… everything.

What if we step back and take a 30,000-foot view of the situation and ask, “How Does Training Apply to Real Life?” That is, your real life outside of the gym. Many people, especially in the world of CrossFit, get so caught up with WOD’s and PR’s that they rarely stop and reflect as to whether or not their toils in the gym are paying any dividends outside in “the real world.”

cali hs

How Does Training Apply to Real Life?

If you were to ask the average gym-goer this question, they would most likely respond with some clichés about discipline, hard work, sweat, and maybe even that saying “pain is weakness leaving the body.” I’d like to argue however, that there are way more benefits to physical training than simply learning discipline and hard work.

1. Do what you say you will do.

One of the best pieces of advice I could give to someone growing up and becoming more mature is, quite simply, “Say what you mean, and mean what you say.” In the realm of physical training, this can be translated into, “Do what you say, and say what you do.” If you walk into the gym with a realistic intention of squatting 300 lbs that day, then you better do what you say you will do. Similarly, if you leave the gym and only hit 295 lbs, then you better say what you did, no more and no less.

By committing to a regular fitness program, you have the opportunity to reinforce this habit every day, and that can have multiple benefits outside of the gym. Did you tell your boss you are going to get that project done by Friday? Great, now follow through and do what you say you will do. What about that time you had a few too many drinks and told your best friend that you actually want to quit your job and follow your passion into a new career? Ha! I challenge you to do what you say you will do, in all aspects of life, both inside the gym and out.

2. Digest information, plan, and chunk.

It is very easy to get intimidated by workout routines nowadays. One of my coaches recently sent me an outline of one week of training, and it was about 7 pages long! Many people in this situation might get frustrated, freak out, and think, “Where do I start? How do I begin? This is too much!” However, this is a golden opportunity to practice useful life skills like digesting information, planning, and chunking. In a CrossFit setting, this is directly applicable to long workouts like a 20-minute AMRAP or a multiple-round chipper. Figure out what the task at hand is, make a strategy, and then take it step-by-step.

This triad of skills might be most relevant when you start a new project or job. There’s so much already going on, and you barely know what to do. If you have years of physical training under your belt, however, then you should have had plenty of opportunities to practice digesting all the information that is available to you, planning so as to create a basic strategy of attack, and chunking things out so that you can start achieving small steps towards your end goal.

3. Stay calm in stressful situations.

The ability to stay calm in stressful situations is what separates the men from the boys when sh*t hits the fan, so to speak. Anyone who has ever practiced jiu-jitsu knows this, at least indirectly. Your opponent sweeps you, gets to mount, and is now putting his entire bodyweight on your chest. You can barely breathe, and he’s attacking your arm… what do you do?! Stay calm, slow your thoughts down, breathe in, and play some defense on that arm.

The ability to stay calm in stressful situations is perhaps most applicable to scenarios where something goes wrong during travel. For instance, you arrive at the airport only to find out that your flight is canceled, thus causing you to miss your connection and be late to your seminar. Or maybe you are in the middle of a 12-hour car trip when you get a flat tire and don’t have a spare. In either of these situations, the damage is already done, and stressing out will not help a damn thing. Rather, those who stay calm in the face of stress will be better equipped to make clear, rational decisions about what needs to happen next in order to solve the problem at hand.

Okay that’s it for today, thanks for reading!

Top Five Coaches You Should Follow

Keeping it simple with this Monday’s post: the Top Five Coaches You Should Follow, along with brief commentary about my experience with each one. I hope this will inspire you to pursue some of their educational offerings!

1. Charles Poliquin

I had to list Charles Poliquin first because he has probably influenced everyone else below in some capacity. Although he recently separated from the Poliquin Group, he is now building his own brand called Strength Sensei. My experience with Charles was initially through his Poliquin International Certification Program, and both Levels 1 and 2 which I have completed were chock full of great quality information. Another thing that really stands out when you attend a Poliquin event is that they have seriously high standards for everything that they do. Taking an online exam? You have to score 92% or higher to pass. Doing squats at their gym? You will be prescribed split squats if your butt winks even the slightest above parallel. Drinking green tea from their café? It’s organic from Whole Foods. Charles Poliquin and his team are all-around health and fitness experts, so I recommend you follow them for advice on everything including strength training, conditioning, nutrition, supplementation, and lifestyle.

2. Ido Portal

I would be completely remiss if I did not mention Ido Portal and his team on this list. A CrossFit trainer first pointed me in Ido’s direction online in 2009, and I have been hooked ever since. Let me try to do his work some justice with a few brief links: The Floreio Art and his Self-Dominance video, The Improper Alignment Speech, and the Raw Brahs Interview with Ido Portal. Movement is the central theme in Ido’s work, and movement can come in various forms, such as handbalancing, capoeira, gymnastics, weightlifting, dance, etc. I am currently working through some online coaching through Ido and his team (thanks Odelia!), and I am looking forward to meeting him at the Dynamic Movement in Sports Symposium in Rhode Island in November.

3. James FitzGerald, aka OPT

The bottom line is that if you coach CrossFit, you need to learn from James FitzGerald at Optimum Performance Training. Not only did he win the CrossFit Games in 2007, but he also has more experience both in the gym and in the research lab than anyone else I have ever heard of. His Coaching Certification Program will be the gold standard for fitness coaches moving into the future, as it includes modules on Assessment, Program Design, Nutrition, Life Coaching, and Business Systems. Furthermore, his Big Dawgs blog is probably the best example of group programming that’s out there, as he has different levels for different athletes. Having met James and heard him speak a few times, he is as passionate about health, fitness, and sport as they come.

4. Martin Rooney

I was only recently pointed to Martin Rooney and his Training for Warriors program, but after watching him speak a few times, I could tell he was someone I needed to learn from. The biggest takeaway from the Training for Warriors online certification I completed this summer was Martin’s simple yet profound commitment to walking the walk in addition to talking the talk. Not sure you can trust what your coach is telling you to do? What if he is also having his very own daughter complete the same style of training? That probably means he believes what he’s telling you is true! Plus it doesn’t hurt that Martin’s coaching background includes these guys from Brazil who do jiu-jitsu… oh yeah, the Gracies!

5. John Berardi

Last but certainly not least, is John Berardi from Precision Nutrition. It’s just impossible to argue against what John Berardi has accomplished through his career: multiple degrees in exercise and nutrition, coached athletes at the highest level (GSP, for instance), and developed the largest online nutrition coaching programs in the world. I would recommend reading his short e-book “All About Intermittent Fasting,” as well as his role in Nate Green’s hilarious journey “Bigger Smaller Bigger.” Currently I am about halfway through the Precision Nutrition Level 1 Certification program, and the textbook, workbook, and videos are absolutely top-notch.

That’s it, thanks for reading! Feel free to comment with any other coaches who have you inspired you.