Food-for-Thought Before Starting a Diet or Weight Loss Plan

I sincerely sympathize with people who struggle with their diet. Having known the confusion of bouncing from one fad to another, getting your hopes up when you hear of a new "method", feeling the rush of losing 5 lbs (water weight dear) and then having the hunger and frustration set in. The thoughts that you should be stronger than this. That willpower is all it takes. The … [Read more...]

Diet Guidance for Highschool Athletes

In this post, I want to share the start of me helping some of my athletes have a better understanding of their nutrition for performance and get them started on the basics of diet. This is as much a learning experience for me as it is for them, and we are in the beginning stages of me helping them be aware of this important factor WITHOUT getting them caught up in specifics … [Read more...]

Mini Insights: Pausing the Squat

So, I pick on squats alot, cause its a pretty constant learning process at this stage. But I am super happy with my progress, knees have never felt better, strength is still going up (for proper squatting my muscles are still relatively in the "newbie" stage, since I have deloaded and fixed form several times the past year, 3 to be exact). So, another "saying" I have when … [Read more...]

Mini Insights: Cueing the Overhead Press

The common cue for overhead barbell presses (though this applies to dumbbell presses too) is to "thread your head through your arms". This is technically correct, but focusing on the HEAD coming through the arms, I don't feel usually results in people producing the right finishing position. A lot of times they do what I call "chicken necking" Using the neck and head to direct … [Read more...]

Mini Insights: Punch the Gut

Excessive lordosis. Now, some people might WANT more of this, but some of us have a problem with it, especially when it comes to lifting weights. Excessive lordosis is an excessive "curve" in the lower spine. Think of someone who can "stick their ass out" alot by arching their back (like me) :D That big lower back arch is nice and attractive, but not when you are … [Read more...]

Mini Insights: “Hey There’s My Pelvis” and Two-Part Lunges

Working with teenagers means coming up with ways to teach them that are entertaining, practical and translate into making them move the way I am envisioning. Since glute activation and hip power are a cornerstone of good performance in all strength and conditioning, we do alot of thrusting of all kinds. Bar thrusts, kettlebell swings, etc, and of course stuff that requires hip … [Read more...]

Beyond Brawn Bites: Part 1

In these couple blog posts coming up, I would like to share quotes from different reading material I have been working my way through, that resonated with me personally in my learning process. Everybody "clicks" with different things at different times and as one of my friends pointed out "often how something affects you is a matter of when you are ready to hear it". I have … [Read more...]

The Brainy Side of Exercise (skip to #3 about stress if you can’t read it all)

I had the pleasure of attending a symposium at the University of Vermont that featured 4 Doctors/Researchers titled “The Brainy Side of Exercise: Benefits to Neurons, Mind and Behavior" and I wanted to share a digested version of what was presented. So..... exercise is good for the brain. Not hard to imagine. I was pleased that my understanding and ability to follow the … [Read more...]

Helping Your Squat: Buttwink and Opening up the hips

< This is me having a boring week in my office cause its Winter Break and most of the kids are gone. Thanks to the fact that I can now video myself, I am able to give myself much better feedback and act in a better capacity as my own coach. There is nothing truer than a slowmo video to show you were stuff is going wrong. I don't look in the mirror while I train, as its not … [Read more...]

Principles: A Bit of Psych

We discussed this in class last week, and the whole time I was relating it to training, so I thought I'd get it off my mind by sharing it with you. Any Psych student will recognize what I am talking about instantly, and actually, I would say anyone with common sense. But sometimes having to read it makes things click more. I know it does for me. But I am a little slow … [Read more...]