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As a nutritionist, people ask me all the time what is the best diet? Should they go Paleo or Keto? Vegan or Intermittent fasting? How about that new Carnivore diet?
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I usually take a deep breath and then go through my usual response script:
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1. There is no best diet. Everybody has different goals, genetics, needs and personalities.🦄
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2. Every "diet" is better then the S.A.D. Standard American Diet : pizza, burgers & fries, high sugar desserts, & processed junk food.🍕🍔🍟🍰
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3. Every "diet" works for weight loss. Because they make you eat less calories than before, so over time weight drops.📉
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4. Most "extreme fad diets" are unsustainable. Meaning eventually your willpower will burn out and you will regain all the weight back.📈
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5. All "extreme fad diets" are unhealthy in the long term. Nutrient, vit./min. deficiencies eventually lead to sickness and disease.☠
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My advice is to AVOID the extreme fad diets! Of the other popular diets that have withstood the test of time, if you must, pick the one the best fits your goals and personality & that can be maintained for more then a couple months.
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Every diet has there positive and negatives to it.➕➖ So, do the research on how to patch up the unhealthy/limited  aspects of it. This is what dietary supplements are best used for. Then ride the wave of results until the juice is no longer worth the squeeze.🍊🐯☯️
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.Image: I created this image to symbolically represent the different categories of diets. 🐉🐸🎃
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.#diet #nutrition #TigerFit #weightloss #sportsnutrition #mma #strengthcoach #sportspecifictraining #training #fitness #gym #sweat #fitspo #motivation#trainhard #faddiets #fight #fighter #combatsports #lifestyle #health #grind #fitsporation #train #mindset #psychology
As a nutritionist, people ask me all the time what is the best diet? Should they go Paleo or Keto? Vegan or Intermittent fasting? How about that new Carnivore diet? . I usually take a deep breath and then go through my usual response script: . 1. There is no best diet. Everybody has different goals, genetics, needs and personalities.🦄 . 2. Every "diet" is better then the S.A.D. Standard American Diet : pizza, burgers & fries, high sugar desserts, & processed junk food.🍕🍔🍟🍰 . 3. Every "diet" works for weight loss. Because they make you eat less calories than before, so over time weight drops.📉 . 4. Most "extreme fad diets" are unsustainable. Meaning eventually your willpower will burn out and you will regain all the weight back.📈 . 5. All "extreme fad diets" are unhealthy in the long term. Nutrient, vit./min. deficiencies eventually lead to sickness and disease.☠ . My advice is to AVOID the extreme fad diets! Of the other popular diets that have withstood the test of time, if you must, pick the one the best fits your goals and personality & that can be maintained for more then a couple months. . Every diet has there positive and negatives to it.➕➖ So, do the research on how to patch up the unhealthy/limited  aspects of it. This is what dietary supplements are best used for. Then ride the wave of results until the juice is no longer worth the squeeze.🍊🐯☯️ . .Image: I created this image to symbolically represent the different categories of diets. 🐉🐸🎃 . . .#diet  #nutrition  #TigerFit  #weightloss  #sportsnutrition  #mma  #strengthcoach  #sportspecifictraining  #training  #fitness  #gym  #sweat  #fitspo  #motivation #trainhard  #faddiets  #fight  #fighter  #combatsports  #lifestyle  #health  #grind  #fitsporation  #train  #mindset  #psychology 
Here’s a modification to my previous post regarding the landmine curtsey lunge. 
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Notice I elevated the landmine at the fulcrum. Traditionally when the landmine base is at ground level, the load decreases as the bar rises towards the pivot point hence we are lifting about 60% of the actual weight on the bar. By elevating the fulcrum, we essentially increase the initial load of the landmine acting on us because the bar is almost level to the ground at the starting position of the exercise. This gives us access to 90-100% of the actual bar load since gravity pulls on a leveled bar versus an angled lever arm. 
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Here is a demonstration of the new landmine curtsey lunge set up with accommodating resistance band. This one was brutal! .
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#khanthestrengthcoach #strengthandconditioning #strengthcoach #strengthlab #landmine #performance #sportperformance #combatsports
Here’s a modification to my previous post regarding the landmine curtsey lunge. __________________________________________________ Notice I elevated the landmine at the fulcrum. Traditionally when the landmine base is at ground level, the load decreases as the bar rises towards the pivot point hence we are lifting about 60% of the actual weight on the bar. By elevating the fulcrum, we essentially increase the initial load of the landmine acting on us because the bar is almost level to the ground at the starting position of the exercise. This gives us access to 90-100% of the actual bar load since gravity pulls on a leveled bar versus an angled lever arm. __________________________________________________ Here is a demonstration of the new landmine curtsey lunge set up with accommodating resistance band. This one was brutal! . . . . . #khanthestrengthcoach  #strengthandconditioning  #strengthcoach  #strengthlab  #landmine  #performance  #sportperformance  #combatsports 
Reposted, I posted my last set twice Oops🤦- this was my first (best) set!  @120kg/265lbs should have been 4x3 but I had a battle trying to find a comfortable grip to avoid elbow pain - so it went 3,1,1,2,2,3 - by the last set I got comfy 😂 .... eagle grip is a no, my poor little pinkys 😲 ended up using suicide grip and lifting elbows back to take the pressure of them. No elbow pain, result! This is a rep pr! #cjbstrongereveryday #CJBstrong 3 weeks out! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ coached by @c_j_barney enquiries email callumbarney@gmail.com
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#lifterchick #strong #thick #muscle #bdfpa #strongwomen #squats #legday #gym #powerliftingwomen #powerlifing #strengthathlete #strengthcoach #fitmom #strengthtraining #momswholift #fitness #fitgirls #ipf#ironaddict #gymmotivation
#strong #meetprep
Reposted, I posted my last set twice Oops🤦- this was my first (best) set! @120kg/265lbs should have been 4x3 but I had a battle trying to find a comfortable grip to avoid elbow pain - so it went 3,1,1,2,2,3 - by the last set I got comfy 😂 .... eagle grip is a no, my poor little pinkys 😲 ended up using suicide grip and lifting elbows back to take the pressure of them. No elbow pain, result! This is a rep pr! #cjbstrongereveryday  #CJBstrong  3 weeks out! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ coached by @c_j_barney enquiries email callumbarney@gmail.com . . . . #lifterchick  #strong  #thick  #muscle  #bdfpa  #strongwomen  #squats  #legday  #gym  #powerliftingwomen  #powerlifing  #strengthathlete  #strengthcoach  #fitmom  #strengthtraining  #momswholift  #fitness  #fitgirls  #ipf #ironaddict  #gymmotivation  #strong  #meetprep 
Middle eastern chicken salad with blood oranges, parsley, red cabbage and bell peppers.
#strengthcoach #foodporn #fitnessmotivation #fitfam #healthy#crossfit#bodybuilding#healthycookingclass
If your an athlete, start incorporating sled training immediately! .
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Here are 2 of the main benefits:

1.) Improves strength, speed and acceleration by pushing either a shit ton of weight or just a little weight.

2.) Great method for conditioning/cardio and 10x more fun than being on a treadmill.

#hustle #performance #crossfit 
#strengthcoach #athlete
If your an athlete, start incorporating sled training immediately! . . Here are 2 of the main benefits: 1.) Improves strength, speed and acceleration by pushing either a shit ton of weight or just a little weight. 2.) Great method for conditioning/cardio and 10x more fun than being on a treadmill. #hustle  #performance  #crossfit  #strengthcoach  #athlete 
Control what you can control... which is 100% yourself.
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This podcast I did with @emalzone goes out to everyone that is unsure of where they are going with their careers, those coming right out of the gates in college, or those who are trying to change careers. I’ve seen dozens and maybe even hundreds of interns in my professional career, and only a few solidly state what they wanted to the question of, “What do you want?”
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Chasing what your friends in this industry have is a farce, because they are where they are, and you are where you are. Focus on the now and do a good job, because you’ll never know where you’ll end up in the 2, 5, or 10 year range.
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Link to the podcast in the bio.
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#Podcast #Fitness #FitnessBlitz #FitnessBlitzRadio #FitnessBlitzPodcast #TheFitnessBlitzRadio
Control what you can control... which is 100% yourself. • This podcast I did with @emalzone goes out to everyone that is unsure of where they are going with their careers, those coming right out of the gates in college, or those who are trying to change careers. I’ve seen dozens and maybe even hundreds of interns in my professional career, and only a few solidly state what they wanted to the question of, “What do you want?” • Chasing what your friends in this industry have is a farce, because they are where they are, and you are where you are. Focus on the now and do a good job, because you’ll never know where you’ll end up in the 2, 5, or 10 year range. • Link to the podcast in the bio. • #Podcast  #Fitness  #FitnessBlitz  #FitnessBlitzRadio  #FitnessBlitzPodcast  #TheFitnessBlitzRadio 
🔥Kettle Bell Flow & Donuts 🍩
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Great metabolic flow here to kill your legs with. Keep it moving and feel your heart pump the blood through your legs! -
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TREAT YOURSELF! 
Sometimes you gotta break and have a donut! -
2x Kettlebell 5x5
Deadlift > BW Jump > Hike Swing> Broad Jump > Reset
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Thanks @primal.swoledier for these flow ideas! Love the pump! -
#kettlebellworkout #kettlebell #kbswings #kettlebellswings #strengthtraining #coach #metcon #ccm #strengthcoach #personaltrainer #arocnation #athletictraining
🔥Kettle Bell Flow & Donuts 🍩 - - Great metabolic flow here to kill your legs with. Keep it moving and feel your heart pump the blood through your legs! - - TREAT YOURSELF! Sometimes you gotta break and have a donut! - 2x Kettlebell 5x5 Deadlift > BW Jump > Hike Swing> Broad Jump > Reset - - Thanks @primal.swoledier for these flow ideas! Love the pump! - #kettlebellworkout  #kettlebell  #kbswings  #kettlebellswings  #strengthtraining  #coach  #metcon  #ccm  #strengthcoach  #personaltrainer  #arocnation  #athletictraining 
Trabalho não para por aqui. Dia 1 de dezembro #UFCAdelaide #aquivamosnós .
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Putting on that good work with coach @darustrong
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@junior_cigano full dynamic effort day working on explosive power and rate of force production in preparation for #ufcadelaide 
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Strength is measured in time how fast an individual can produce force can be the difference in a win or a loss. In JDS case being a very elusive and dynamic heavyweight my goal is to make sure we are enhancing those qualities going further into camp. Power comes from strength multiplied by speed we spend an ample amount of time working both throughout the training week. This will ensure his ability to produce these qualities when the time comes where it is most important (in the octagon). Ending with a good amount of accessory exercises for the posterior chain and core to enhance muscle and coordination that will increase the stimulus adaptations and to reduce the risk of injuries. 
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FIGHT READY: Combat Sports Strength Program- DM FOR LINK!! _______________________________________________________

FIGHT STRONG: MMA Strength & Power Fitness Program- DM FOR LINK!! _______________________________________________________

For seminars/workshops/consultations/keynote speaking- DM FOR REQUESTS!! @iron.army @apemanstrong @fightscienceinstitute @fightcampconditioning #mmastrengthandconditioningcoach #mma #ufc #jds #juniordossantos #cigano #brazil #strength #power #explosive #knockout #heavyweight #training #strengthcoach #mmastrength #mmastrengthandconditioning #performance #physicalpreparation #americantopteam #darustrong
Trabalho não para por aqui. Dia 1 de dezembro #UFCAdelaide  #aquivamosnós  . | Putting on that good work with coach @darustrong ・・・ @junior_cigano full dynamic effort day working on explosive power and rate of force production in preparation for #ufcadelaide  ___________________________________ Strength is measured in time how fast an individual can produce force can be the difference in a win or a loss. In JDS case being a very elusive and dynamic heavyweight my goal is to make sure we are enhancing those qualities going further into camp. Power comes from strength multiplied by speed we spend an ample amount of time working both throughout the training week. This will ensure his ability to produce these qualities when the time comes where it is most important (in the octagon). Ending with a good amount of accessory exercises for the posterior chain and core to enhance muscle and coordination that will increase the stimulus adaptations and to reduce the risk of injuries. _______________________________________________________ FIGHT READY: Combat Sports Strength Program- DM FOR LINK!! _______________________________________________________ FIGHT STRONG: MMA Strength & Power Fitness Program- DM FOR LINK!! _______________________________________________________ For seminars/workshops/consultations/keynote speaking- DM FOR REQUESTS!! @iron.army @apemanstrong @fightscienceinstitute @fightcampconditioning #mmastrengthandconditioningcoach  #mma  #ufc  #jds  #juniordossantos  #cigano  #brazil  #strength  #power  #explosive  #knockout  #heavyweight  #training  #strengthcoach  #mmastrength  #mmastrengthandconditioning  #performance  #physicalpreparation  #americantopteam  #darustrong 
2013 / 23yo / 63kg -> 2018 / 28yo 89kg
Scary to think I was 58kg in 2011 (can’t find any photos 🤷‍♀️)
@jgphysiques_ 🙏 .
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For a free video consultation, see link in bio
2013 / 23yo / 63kg -> 2018 / 28yo 89kg Scary to think I was 58kg in 2011 (can’t find any photos 🤷‍♀️) @jgphysiques_ 🙏 . . . . For a free video consultation, see link in bio
Great to see the guys @nextlevelftl using bar mode which is available on PUSH band 2.0💥💥💥
#Repost @nextlevelftl
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Speed is a major component of power training. ⠀

Here we are utilizing technology to measure power and speed with @trainwithpush device. ⠀
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Optimizing power and speed training by obtaining objective data. ⠀
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Unsure if you are correctly training for speed and power? Contact us to train with @trainwithpush device. ⠀
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#NextLevelFTL #NLFTL #Nextlevelstrength #moveNextLevel #Nextlevelspeed
@hbotero @coachchriscampbell /
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#VBT #velocitybasedtraining #trainwithpush #resistancetraining #weightlifting #olympiclifting #athletegoals #strengthandconditioning #strengthcoach #athleticdevelopment #performancecoach #remotecoach #crossfitcoach #remotecoaching #athleticperformance #physicalpreparation #barspeed
Great to see the guys @nextlevelftl using bar mode which is available on PUSH band 2.0💥💥💥 #Repost  @nextlevelftl ・・・ Speed is a major component of power training. ⠀ Here we are utilizing technology to measure power and speed with @trainwithpush device. ⠀ ⠀ Optimizing power and speed training by obtaining objective data. ⠀ ⠀ Unsure if you are correctly training for speed and power? Contact us to train with @trainwithpush device. ⠀ ⠀ #NextLevelFTL  #NLFTL  #Nextlevelstrength  #moveNextLevel  #Nextlevelspeed  @hbotero @coachchriscampbell / / #VBT  #velocitybasedtraining  #trainwithpush  #resistancetraining  #weightlifting  #olympiclifting  #athletegoals  #strengthandconditioning  #strengthcoach  #athleticdevelopment  #performancecoach  #remotecoach  #crossfitcoach  #remotecoaching  #athleticperformance  #physicalpreparation  #barspeed 
Proud of this girl @menarrose ✊✊✊
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Mena Rose has overcome obstacles beyond words & she is super consistent!! /
GIRL POWER ✊✊✊ /
#undergroundstrengthbook #undergroundstrengthcoach #undergroundstrengthgym #scotchplains #manasquan #strengthcoach #stronglife
Naomi grabs a nice one plate deadlift for a triple to match her previous PR! We sense bigger numbers coming real soon & hopefully more of her amazing leggins! @tlmunck
Naomi grabs a nice one plate deadlift for a triple to match her previous PR! We sense bigger numbers coming real soon & hopefully more of her amazing leggins! @tlmunck
📊Weekly Average Calories📊
🍴If you went over your calories on one day....
❌IT DOES NOT MEAN you messed up on your diet
✅Because you CAN compensate later in the week to stay within your calorie targets to achieve your physique goals
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📊THINK ABOUT IT. Why do you think people carb/calorie cycle? Because you are in a net calorie deficit throughout the week.
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❌MISCONCEPTIONS
▪️Dont take this weekly average intake too far and eat 10,000 calories in one and restrict yourself for the rest of the week.
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🔑APPLICATION
▪️This method can be used for refeed days and higher calorie days.
▪️Try not to make calorie differences in the week TOO drastic because you technically could still gain fat if you are in a surplus in ONE DAY.
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👇🏼For Nutrition Coaching👇🏼
💻WWW.BESHREDDED.CA
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📊Weekly Average Calories📊 🍴If you went over your calories on one day.... ❌IT DOES NOT MEAN you messed up on your diet ✅Because you CAN compensate later in the week to stay within your calorie targets to achieve your physique goals / 📊THINK ABOUT IT. Why do you think people carb/calorie cycle? Because you are in a net calorie deficit throughout the week. / ❌MISCONCEPTIONS ▪️Dont take this weekly average intake too far and eat 10,000 calories in one and restrict yourself for the rest of the week. / 🔑APPLICATION ▪️This method can be used for refeed days and higher calorie days. ▪️Try not to make calorie differences in the week TOO drastic because you technically could still gain fat if you are in a surplus in ONE DAY. / 👇🏼For Nutrition Coaching👇🏼 💻WWW.BESHREDDED.CA . . .
Have you heard the saying "Good is the enemy of great" ? Don't sabotage your ultimate goals for something less fulfilling just because what you have is good enough. Great is achievable if you will be dissatisfied enough with good. Now go work for it! I want nothing but the BEST for you! I'm here to support and encourage you!!
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#FitWell #HannahsFitNana #eatwell #eatclean #thinkstrong #nevergiveup #youcandoit #entrepreneur  #leadership #personaltrainer #nutritionspecialist #strengthcoach #author #livingthedream #grind #successful #beauty #fitness #workout #girlythings #fitwomen #fitgirls #girlswholift #heavy #work #workout #muscles #mascara #dress #friday
Have you heard the saying "Good is the enemy of great" ? Don't sabotage your ultimate goals for something less fulfilling just because what you have is good enough. Great is achievable if you will be dissatisfied enough with good. Now go work for it! I want nothing but the BEST for you! I'm here to support and encourage you!! . #FitWell  #HannahsFitNana  #eatwell  #eatclean  #thinkstrong  #nevergiveup  #youcandoit  #entrepreneur  #leadership  #personaltrainer  #nutritionspecialist  #strengthcoach  #author  #livingthedream  #grind  #successful  #beauty  #fitness  #workout  #girlythings  #fitwomen  #fitgirls  #girlswholift  #heavy  #work  #workout  #muscles  #mascara  #dress  #friday 
LEVATOR SCAPULAE STRETCH
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Levator scapulae muscle is a neck muscle that originates from the C1-C4 vertebrae
and inserts to the superior angle of the scapula.↘👤↖
This muscle is often blamed for neck stiffness, neck pain and restricted cervical
movement.💥
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These muscles tend to get a lot of unilateral strain because we often have our
preferred sides for different jobs.🏌
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I frequently see the levator scapulae stretch done incorrectly or ‘in a less optimal way’
because people don’t take the time to think how to create most separation from the
muscles insertion points.🔎
Most common stretches for the levator scapulae only utilize
the cervical flexion part on completely neglect the position of the scapula.🙍
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⬇So here’s how to do the stretch⬇
Start out by elevating the arm of the side you’re going to stretch.
By elevating your arm the scapula will rotate upwards and lengthen the levator.
Then rotate your head to the opposite side about 45 degrees and nod your head.
LEVATOR SCAPULAE STRETCH • Levator scapulae muscle is a neck muscle that originates from the C1-C4 vertebrae and inserts to the superior angle of the scapula.↘👤↖ This muscle is often blamed for neck stiffness, neck pain and restricted cervical movement.💥 • These muscles tend to get a lot of unilateral strain because we often have our preferred sides for different jobs.🏌 • I frequently see the levator scapulae stretch done incorrectly or ‘in a less optimal way’ because people don’t take the time to think how to create most separation from the muscles insertion points.🔎 Most common stretches for the levator scapulae only utilize the cervical flexion part on completely neglect the position of the scapula.🙍 • ⬇So here’s how to do the stretch⬇ Start out by elevating the arm of the side you’re going to stretch. By elevating your arm the scapula will rotate upwards and lengthen the levator. Then rotate your head to the opposite side about 45 degrees and nod your head.
#Repost @badgerdenstrength with @get_repost
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We take #squatober very seriously here at Badger Den. 365# for 9 reps 👏
#Repost  @badgerdenstrength with @get_repost ・・・ We take #squatober  very seriously here at Badger Den. 365# for 9 reps 👏
When Chinese meets Indian meets Mexican........ Random dish for dinner tonight. Turkey steak, basmati rice with onions and peppers with a touch of soy sauce and Nando’s Piri piri. Interesting but tasty. 
Feels great being back doing my 531 program. 
Some great prep work with banded walks, k/bell RDLs and raised bridges. 
Back in at 130kg x 5 reps so I was happy that I haven’t lost to much strength after a six week lay off. Working around the injury obviously paid off a bit.

Finished with 5x 50-60m hill ‘sprints’ with the 10kg vest. I certainly feel my fitness levels improving and silly to say I felt lighter on the hill. Still a ball buster though. 
Off feet conditioning tomorrow and martial arts. I’m determined to have a flat stomach again. 
#strengthtraining #strengthandconditioning #strength #strengthcoach #progress #deadlift #hills #coach #personaltrainer #fitness #fitnessmotivation #fitnessjourney #fitfam #irishfitfam #fitfamuk
When Chinese meets Indian meets Mexican........ Random dish for dinner tonight. Turkey steak, basmati rice with onions and peppers with a touch of soy sauce and Nando’s Piri piri. Interesting but tasty. Feels great being back doing my 531 program. Some great prep work with banded walks, k/bell RDLs and raised bridges. Back in at 130kg x 5 reps so I was happy that I haven’t lost to much strength after a six week lay off. Working around the injury obviously paid off a bit. Finished with 5x 50-60m hill ‘sprints’ with the 10kg vest. I certainly feel my fitness levels improving and silly to say I felt lighter on the hill. Still a ball buster though. Off feet conditioning tomorrow and martial arts. I’m determined to have a flat stomach again. #strengthtraining  #strengthandconditioning  #strength  #strengthcoach  #progress  #deadlift  #hills  #coach  #personaltrainer  #fitness  #fitnessmotivation  #fitnessjourney  #fitfam  #irishfitfam  #fitfamuk 
Dzis zajęcia S&C poprowadził Marcel!😏 Dzięki wszystkim za wspólny trening! Pamiętajcie ze do końca darmowego tygodnia został już tylko weekend😎 zapraszamy w sobotę na open space 10-14 i w niedziele na open space 10-12 🔥 PIONA💥💪🏼
#strength #strengthtraining #strengthcoach #sportplusopole #sportplus #sportopole #fit #fitlife #fitnessmotivation #motivation #motivating #crossfit #cross #gymmotivation #gymlife #crossbox
Flashback to Cabo San Lucas Booty Barre retreat 2018. Such an awesome group of chicas and yes we kicked some serious Booty!👙💪🏻🏝#lovebootybarre #cabosanlucas #balancecayman #caymancoach #pilates #strengthcoach #pilatesinstructor #mindfulmovement #barre #coacheschangelives #livelovepilates
Let’s talk about tracking calories/macros on the road! 🛫🍕
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Most of the time I’ll encourage you NOT to diet or track macros on vacation. Food is part of the experience when you travel and one that you should enjoy with zero guilt. But if you travel often for work that changes things.
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October has me on the road for half of the month. As I’m writing this, I’m on a train into Manhattan for the weekend and then on to Maine next week.
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I’m also in the midst of a 12-week fat loss cut. Any time you’re dieting, routine is your friend. Workout at the same time. Repeat meals. Go to bed at the same time every night. But travel throws off your routine so you’ll need to create new strategies for the road.
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Here are some of mine:
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✅Fast
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Normally, I’m not a fan of fasting. After some N=1 experimentation, I found that I prefer to have breakfast. However, on the road I skip breakfast (unless I’m having brunch with friends or something simliar), start my day with @athleticgreens + black coffee, and have my first meal around 11-12. It’s a proven strategy to help control calories.
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✅Low-Carb First Meal
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When I travel, no food is off limits. Last night I had a fried oyster po’boy at @catch_osyter_bar. But, there have to be trade-offs somewhere. I prefer to eat out for dinner so carb restriction at lunch is another easy way to control calories on the road. I’m keeping it simple this trip so lunch most days is @ascent whey protein (2 scoops) + a @kizeconcepts bar +  piece of fruit.
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✅Reduce Meal Frequency
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At home, I eat 3 large meals + 1 small snack. On the road, I move that to 2 large meals. If you can reduce meal frequency you’ll not only save some calories but you’ll get to eat more at each of the meals. The only drawback? Increased hunger. Be prepared for this and embrace it because a little bit of hunger while you’re in a deficit is a good sign. ✔️
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These are the strategies that I’ve found useful but by no means do you have to follow them as written. 🙂Use these as template and modify to fit your life/travel preferences!
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BJ Ward
@_bjward
@bornfitness Head Coach
Let’s talk about tracking calories/macros on the road! 🛫🍕 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Most of the time I’ll encourage you NOT to diet or track macros on vacation. Food is part of the experience when you travel and one that you should enjoy with zero guilt. But if you travel often for work that changes things. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ October has me on the road for half of the month. As I’m writing this, I’m on a train into Manhattan for the weekend and then on to Maine next week. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’m also in the midst of a 12-week fat loss cut. Any time you’re dieting, routine is your friend. Workout at the same time. Repeat meals. Go to bed at the same time every night. But travel throws off your routine so you’ll need to create new strategies for the road. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here are some of mine: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅Fast ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Normally, I’m not a fan of fasting. After some N=1 experimentation, I found that I prefer to have breakfast. However, on the road I skip breakfast (unless I’m having brunch with friends or something simliar), start my day with @athleticgreens + black coffee, and have my first meal around 11-12. It’s a proven strategy to help control calories. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅Low-Carb First Meal ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When I travel, no food is off limits. Last night I had a fried oyster po’boy at @catch_osyter_bar. But, there have to be trade-offs somewhere. I prefer to eat out for dinner so carb restriction at lunch is another easy way to control calories on the road. I’m keeping it simple this trip so lunch most days is @ascent whey protein (2 scoops) + a @kizeconcepts bar + piece of fruit. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅Reduce Meal Frequency ⠀⠀⠀⠀⠀⠀⠀⠀⠀ At home, I eat 3 large meals + 1 small snack. On the road, I move that to 2 large meals. If you can reduce meal frequency you’ll not only save some calories but you’ll get to eat more at each of the meals. The only drawback? Increased hunger. Be prepared for this and embrace it because a little bit of hunger while you’re in a deficit is a good sign. ✔️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ These are the strategies that I’ve found useful but by no means do you have to follow them as written. 🙂Use these as template and modify to fit your life/travel preferences! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ BJ Ward @_bjward @bornfitness Head Coach
We take #squatober very seriously here at Badger Den. 365# for 9 reps 👏
We take #squatober  very seriously here at Badger Den. 365# for 9 reps 👏
Great video tribute to GBS Football by coach @jrod_57! He’s done great work with these guys all year.
#Repost @jrod_57
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In honor of @gbstitanfootball playing their last regular season game tonight. I’ve highlighted the amazing year of training we put in as a TEAM.
▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️
We did it all- Baseline testing (in order to track our progress), using the lunchroom when gyms were filled, taking advantage of a large and roomy field house during the winter, making time to be @tcboost using our great resources, to grinding it out early in the morning during hot summer days.
▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️
All the hours, days, weeks, months of work come down to tonight. For the seniors it’s leaving it all out on the field w your brothers for one last time. For the guys coming back next season, your last night will be there in the blink of an eye! ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️
Thank you GBS Titan Football for the opportunity to impact your program. Let’s keep it up, have fun, and win from within 💪🏽💥_______________________________________________________
#fridaynightlights #football #speed #agility #speedtraining #athleticperformance #strengthcoach #performancecoach #athletictraining #titansfootball #workhard #winfromwithin #getboosted #engineeredresults #tcboost (my bad about no music, need to figure that out still haha)
Great video tribute to GBS Football by coach @jrod_57! He’s done great work with these guys all year. #Repost  @jrod_57 ・・・ In honor of @gbstitanfootball playing their last regular season game tonight. I’ve highlighted the amazing year of training we put in as a TEAM. ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️ We did it all- Baseline testing (in order to track our progress), using the lunchroom when gyms were filled, taking advantage of a large and roomy field house during the winter, making time to be @tcboost using our great resources, to grinding it out early in the morning during hot summer days. ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️ All the hours, days, weeks, months of work come down to tonight. For the seniors it’s leaving it all out on the field w your brothers for one last time. For the guys coming back next season, your last night will be there in the blink of an eye! ▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️▫️ Thank you GBS Titan Football for the opportunity to impact your program. Let’s keep it up, have fun, and win from within 💪🏽💥_______________________________________________________ #fridaynightlights  #football  #speed  #agility  #speedtraining  #athleticperformance  #strengthcoach  #performancecoach  #athletictraining  #titansfootball  #workhard  #winfromwithin  #getboosted  #engineeredresults  #tcboost  (my bad about no music, need to figure that out still haha)
Great ab finisher by @showup42 If you're a burn chaser, slower your crunches / direct ab work down. Crunches won't get you a 6-pack, multiple joint movements do: bench press, pull ups, squats, and military press.
Great ab finisher by @showup42 If you're a burn chaser, slower your crunches / direct ab work down. Crunches won't get you a 6-pack, multiple joint movements do: bench press, pull ups, squats, and military press.
A few rounds of Push n Core off the dumbbells 🛠🛠 Been liking these for a finisher 🏁🏁 ▪️▫️▪️▫️▪️▫️▪️▫️ #gymjunkie #balance #pushups #gainz #coreworkout #corestrength #flexfriday #calisthenics #bodyweight #strengthcoach #fitover40 #fitover45 #rawmovement #oldskool #housemusic #hardstyle #deadmau5 #dubstep #fitnessstudio #strengthtraining #buildmuscle #push #press #rawcalisthenics #trynewthings
Barbell flare. Just like a bartender, but less interesting... #makesquatsdeepagain
Full house at the Friday 9:45 ECFIT class at Rally Sport! Swim, bike, run, strength. Building stronger athletes one rep at a time!

#smarternotharder #ecfitboulder #kpperformanceboulder #rallysportboulder #triathlete #training #strength #strengthcoach #certifiedfunctionalstrengthcoach #bouldercolorado
Prowler Rope pulling is one of my favourite Strongman exercises. It’s a very rhythmical and technical movement.
Here I’m pulling 200kg using the squat pull technique. I reach with one hand, squat, pull and then switch arms.....
#resetstrengthcoach#strengthcoach#strongman#londonpt#personaltrainer#citygym#weighttraining#prowler#ropepulling#heavyweight#technicalexercise#movement#strength#biceps#back#muscles
Friday afternoon squats. 130 and 135 for singles. Hips and ankles feeling very lose after @bennyhanna7 working magic with his hands today🤟
Friday afternoon squats. 130 and 135 for singles. Hips and ankles feeling very lose after @bennyhanna7 working magic with his hands today🤟
I’m looking forward to my new class called Row and Plank. The goal is 20 minutes of rowing 🚣‍♀️ and planking #trainwithtedrock #rowing #sustainablefitness #rowingworkout #rowingmachine #rowtogetfit #instafit #core #corestrength #rowingclass #fitnessclass #instagood #rowingmovement #goals #fitnessgoals  #intensity #bootcamp #fitnessinstructor #repping300 #fitnesscoach #performancecoach #strengthcoach #bigduderowing #bootcampinsyructor #waterrower #concept2 @hollowayformula @coachtroc
I’m looking forward to my new class called Row and Plank. The goal is 20 minutes of rowing 🚣‍♀️ and planking #trainwithtedrock  #rowing  #sustainablefitness  #rowingworkout  #rowingmachine  #rowtogetfit  #instafit  #core  #corestrength  #rowingclass  #fitnessclass  #instagood  #rowingmovement  #goals  #fitnessgoals  #intensity  #bootcamp  #fitnessinstructor  #repping300  #fitnesscoach  #performancecoach  #strengthcoach  #bigduderowing  #bootcampinsyructor  #waterrower  #concept2  @hollowayformula @coachtroc
10. The number of reps I missed today. 
10/10. The effort I gave throughout and in between those missed reps.
10/10. Ready for the weekend. 
I’m really enjoying lifting just to get stronger and hitting whatever lifts I feel like. 
#strength #strong #strengthtraining #strengthandconditioning #strengthcoach #personaltrainer #physique #pose #flex #flexfriday #fitness #fitnessfreak #fitspo #fitnessjourney #fitfam #squat #squats #legs #legday #quads #legsfordays #gains #gains #instafollow #instafit #likes #comment #abs #veins #lifting #training
10. The number of reps I missed today. 10/10. The effort I gave throughout and in between those missed reps. 10/10. Ready for the weekend. I’m really enjoying lifting just to get stronger and hitting whatever lifts I feel like. #strength  #strong  #strengthtraining  #strengthandconditioning  #strengthcoach  #personaltrainer  #physique  #pose  #flex  #flexfriday  #fitness  #fitnessfreak  #fitspo  #fitnessjourney  #fitfam  #squat  #squats  #legs  #legday  #quads  #legsfordays  #gains  #gains  #instafollow  #instafit  #likes  #comment  #abs  #veins  #lifting  #training 
ABAI HSF SIG Chair, @julieslowiakphd , will be presenting at the @nscaofficial British Columbia Clinic next weekend. She will be providing attendees with an introduction to how ABA can enhance athletic coaching methods.
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Register now for the National Strength and Conditioning Association’s British Columbia clinic October 27th at SFU Burnaby, BC 🇨🇦 Theory and Practical sessions on developing young athletes and tactical training for police. 🏋🏽‍♂️ Also sessions on performance psychology, a behaviour based approach and sports medicine on tendonopathies. 💪🏽 Lunch 🥙 and a t-shirt 👚 are provided. Register today ➡️ https://www.nsca.com/events/state-and-regional/2018-british-columbia-provincial-clinic/#nav #strengthcoach #tacticaltraining #britishcolumbia #vancouver #personaltrainer #fitfam #fitnesseducation #sportsmedicine #performancepsychology #strengthtraining #strengthandconditioning #sfu #burnaby #nsca #cscs #nscacpt #fitness #aba #behavioranalysis #abaforsport —
Are you an HSF SIG member who is presenting at an upcoming event? Send us an announcement to post on your behalf! 🙌🏻
ABAI HSF SIG Chair, @julieslowiakphd , will be presenting at the @nscaofficial British Columbia Clinic next weekend. She will be providing attendees with an introduction to how ABA can enhance athletic coaching methods. — — Register now for the National Strength and Conditioning Association’s British Columbia clinic October 27th at SFU Burnaby, BC 🇨🇦 Theory and Practical sessions on developing young athletes and tactical training for police. 🏋🏽‍♂️ Also sessions on performance psychology, a behaviour based approach and sports medicine on tendonopathies. 💪🏽 Lunch 🥙 and a t-shirt 👚 are provided. Register today ➡️ https://www.nsca.com/events/state-and-regional/2018-british-columbia-provincial-clinic/#nav  #strengthcoach  #tacticaltraining  #britishcolumbia  #vancouver  #personaltrainer  #fitfam  #fitnesseducation  #sportsmedicine  #performancepsychology  #strengthtraining  #strengthandconditioning  #sfu  #burnaby  #nsca  #cscs  #nscacpt  #fitness  #aba  #behavioranalysis  #abaforsport  — Are you an HSF SIG member who is presenting at an upcoming event? Send us an announcement to post on your behalf! 🙌🏻
Coach online... #Repost @coach_iron with @get_repost
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Los siguientes videos es un poco de la experiencia de @josevargas780 con su programación online de acondicionamiento, en preparación para el cinto azul en krav maga ... #onlinecoach #personaltrainer #conditioning #kravmaga #jexfit #diadeentrenamiento #trainingday #entrenamientofuncional #training #traininggoals #fitness #jumpropeworkout #strength #strengthcoach  #functionaltraining #hardworkpaysoffs #ellimiteerestu @jexfitgym
Coach online... #Repost  @coach_iron with @get_repost ・・・ Los siguientes videos es un poco de la experiencia de @josevargas780 con su programación online de acondicionamiento, en preparación para el cinto azul en krav maga ... #onlinecoach  #personaltrainer  #conditioning  #kravmaga  #jexfit  #diadeentrenamiento  #trainingday  #entrenamientofuncional  #training  #traininggoals  #fitness  #jumpropeworkout  #strength  #strengthcoach  #functionaltraining  #hardworkpaysoffs  #ellimiteerestu  @jexfitgym
Easing back into some higher volume training after nationals.⁣
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A mistake I see a lot of lifters do is go straight into high volume training after a peaking block without some sort of introductory period. This will most likely result in a lot of soreness and fatigue that may negatively impact training in the weeks to come. ⁣
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I choose to do a 1-2 week intro into higher volumes to achieve what’s known as the repeated bout effect, which basically means that following an exercise session there will a protective effect to mitigate excessive muscle damage on subsequent training sessions of the same or similar exercise. ⁣This is something I adopted from @benesgro ⁣
For this I choose to do just 1-2 sets of moderately light higher rep sets. This gives me the opportunity to achieve the repeated bout effect and also increase my work capacity on these higher rep sets. ⁣
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Today’s workout:⁣
High Bar Squat: 405 2x8 ⁣
Bench: 245 2x8⁣
Deadlift: 455 2x6⁣
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May the Force be with you!⁣
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#forcestrengthandperformance #maytheforcebewithyou #RPE #autoregulation #strength #powerlifting #powerlifter #usapl #usapowerlifting #strengthcoach #Squat #bench #deadlift #fitness #onlinecoach #onlinecoaching #personaltrainer #personaltraining #franklintennessee #franklinstrength #franklin⁣
⁣
Easing back into some higher volume training after nationals.⁣ ⁣ A mistake I see a lot of lifters do is go straight into high volume training after a peaking block without some sort of introductory period. This will most likely result in a lot of soreness and fatigue that may negatively impact training in the weeks to come. ⁣ ⁣ I choose to do a 1-2 week intro into higher volumes to achieve what’s known as the repeated bout effect, which basically means that following an exercise session there will a protective effect to mitigate excessive muscle damage on subsequent training sessions of the same or similar exercise. ⁣This is something I adopted from @benesgro ⁣ For this I choose to do just 1-2 sets of moderately light higher rep sets. This gives me the opportunity to achieve the repeated bout effect and also increase my work capacity on these higher rep sets. ⁣ ⁣ Today’s workout:⁣ High Bar Squat: 405 2x8 ⁣ Bench: 245 2x8⁣ Deadlift: 455 2x6⁣ ⁣ May the Force be with you!⁣ ⁣ #forcestrengthandperformance  #maytheforcebewithyou  #RPE  #autoregulation  #strength  #powerlifting  #powerlifter  #usapl  #usapowerlifting  #strengthcoach  #Squat  #bench  #deadlift  #fitness  #onlinecoach  #onlinecoaching  #personaltrainer  #personaltraining  #franklintennessee  #franklinstrength  #franklin ⁣ ⁣
Flex Friday 💪💪 Who’s ready to change their workout routine and get to the next level?

No better time than now!..... Www.LeFleurFitness.com
Flex Friday 💪💪 Who’s ready to change their workout routine and get to the next level? No better time than now!..... Www.LeFleurFitness.com
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Conjugate Club - Meet Your Instructor
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JJ Morris - (Topics - Baseball, Rotational & Overhead Athletes, Isometrics & Contrast Methods in the Conjugate System)
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JJ has been exposed to the Conjugate system and its role in performance and more specifically baseball - since opening his first gym in 2008 - using the WESTSIDE Methods and the Equipment Unique to THE Conjugate Method - for the development of rotational and overhead athletes from the ages of 7-35, producing the 10u National Champions, Multiple High School State Championship Athletes & Teams, Collegiate Athletes at the JUCO, NAIA, DII & DI Levels, Athletes at every level within the MiLB System and Multiple Athletes at the Major League Level across 4 different organizations.
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Systematic Education will be provided in a progressive format that explains the foundation of the systems use in rotational & overhead athletes.
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Areas of Focus;
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• Programming & Planning •Importance of Maximal Force Production • Importance of Rate of Force Development .
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• Isometric & Contrast Methods
• Peaking for multiple Performances • Neurological Function
• Withstanding Angular Velocities
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"I’m beyond words to be writing this today, and honored to have been selected as the Instructor for the Conjugate Club Baseball Program, and to that end, begin my efforts to achieve a simple goal: To make an impact so formidable in the world of athletic performance, that the Conjugate system becomes the standard of not only athletic development in the USA but becomes the primary system of educational basis for Strength Coaches and Athletic Training in and by the governing Institutions of American Academia .”
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#westsidebarbell #conjugate #throwing #powerlifting #deadlift #strength101 #thegym #gpp #LouieIsms #strengthcoach #bench #squat #conjugateclub
.... Conjugate Club - Meet Your Instructor . JJ Morris - (Topics - Baseball, Rotational & Overhead Athletes, Isometrics & Contrast Methods in the Conjugate System) . . JJ has been exposed to the Conjugate system and its role in performance and more specifically baseball - since opening his first gym in 2008 - using the WESTSIDE Methods and the Equipment Unique to THE Conjugate Method - for the development of rotational and overhead athletes from the ages of 7-35, producing the 10u National Champions, Multiple High School State Championship Athletes & Teams, Collegiate Athletes at the JUCO, NAIA, DII & DI Levels, Athletes at every level within the MiLB System and Multiple Athletes at the Major League Level across 4 different organizations. . . Systematic Education will be provided in a progressive format that explains the foundation of the systems use in rotational & overhead athletes. . . Areas of Focus; . . . • Programming & Planning •Importance of Maximal Force Production • Importance of Rate of Force Development . . . • Isometric & Contrast Methods • Peaking for multiple Performances • Neurological Function • Withstanding Angular Velocities . . "I’m beyond words to be writing this today, and honored to have been selected as the Instructor for the Conjugate Club Baseball Program, and to that end, begin my efforts to achieve a simple goal: To make an impact so formidable in the world of athletic performance, that the Conjugate system becomes the standard of not only athletic development in the USA but becomes the primary system of educational basis for Strength Coaches and Athletic Training in and by the governing Institutions of American Academia .” . . . #westsidebarbell  #conjugate  #throwing  #powerlifting  #deadlift  #strength101  #thegym  #gpp  #LouieIsms  #strengthcoach  #bench  #squat  #conjugateclub 
Conjugate Club - Meet Your Instructor
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Tom Barry - (Topics - M.M.A,  Strength Coach, Book Reviews)
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Tom Barry is from Kilkenny, Ireland, where he obtained his degree in Exercise and Health Studies from Waterford Institute of Technology. Over 7 years ago, Tom had the opportunity to study under Louie. A two-month internship turned into a full-time position at Westside Barbell HQ as General Manager.
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Tom is still heavily immersed in his special strength mentorship under Louie Simmons and takes an active role in coaching athletes that train at Westside Barbell in addition to aiding Louie with his athletes and their training. .
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Areas of Focus:
• Training Mixed Martial Artists • Program Creation with templates • Critical Thinking Fundamentals For Strength Coaches • Assessing Assessment
• Creating and Using Key Performance Indicators • Understanding Basic Weightroom Logistics • Embracing Chaos. Strength coaches intro to Choas Theory
• Communication 101
• Understanding Archetypes .
. "My overall aim is to try and increase critical thinking skills in order to achieve accurate thought processes leading to optimal physical development. .
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.#westsidebarbell #conjugate #conjugatemethod #powerlifting #deadlift #strength101 #thegym #gpp #louiesimmons #mma #LouieIsms #strengthcoach #bench #squat #fitfam #crossfit #olympiclifting #themethod #westside101 #thehow #conjugateclub
Conjugate Club - Meet Your Instructor . . Tom Barry - (Topics - M.M.A, Strength Coach, Book Reviews) . . Tom Barry is from Kilkenny, Ireland, where he obtained his degree in Exercise and Health Studies from Waterford Institute of Technology. Over 7 years ago, Tom had the opportunity to study under Louie. A two-month internship turned into a full-time position at Westside Barbell HQ as General Manager. . . Tom is still heavily immersed in his special strength mentorship under Louie Simmons and takes an active role in coaching athletes that train at Westside Barbell in addition to aiding Louie with his athletes and their training. . . Areas of Focus: • Training Mixed Martial Artists • Program Creation with templates • Critical Thinking Fundamentals For Strength Coaches • Assessing Assessment • Creating and Using Key Performance Indicators • Understanding Basic Weightroom Logistics • Embracing Chaos. Strength coaches intro to Choas Theory • Communication 101 • Understanding Archetypes . . "My overall aim is to try and increase critical thinking skills in order to achieve accurate thought processes leading to optimal physical development. . . . .#westsidebarbell  #conjugate  #conjugatemethod  #powerlifting  #deadlift  #strength101  #thegym  #gpp  #louiesimmons  #mma  #LouieIsms  #strengthcoach  #bench  #squat  #fitfam  #crossfit  #olympiclifting  #themethod  #westside101  #thehow  #conjugateclub 
Top three points I focus on with my online clients;
1. Enjoying your life! We keep the diet good but don’t let it control your life. Still enjoy foods you love and don’t stress so much during vacation, going out with friends, holidays, whatever it is we can make it work!
2. Make the gym enjoyable. We make our workouts suitable for you and works around your busy life schedule! 
3. Always positive and easy to work with. We will keep the workouts going and the motivation high! WE WILL ACHIEVE YOUR GOALS!
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#fitnessgoals #fitnesscoaching #onlinecoaching #onlinefitnesscoaching #strengthcoach #powerlifting #muscle
Top three points I focus on with my online clients; 1. Enjoying your life! We keep the diet good but don’t let it control your life. Still enjoy foods you love and don’t stress so much during vacation, going out with friends, holidays, whatever it is we can make it work! 2. Make the gym enjoyable. We make our workouts suitable for you and works around your busy life schedule! 3. Always positive and easy to work with. We will keep the workouts going and the motivation high! WE WILL ACHIEVE YOUR GOALS! . . . . #fitnessgoals  #fitnesscoaching  #onlinecoaching  #onlinefitnesscoaching  #strengthcoach  #powerlifting  #muscle 
I’ve really appreciated the opportunity from @yo.murph & @theaspi to come help out these hungry NFL free-agents continue to perfect their art & pursue their dreams. I hope to be able to soon have an opportunity to continue helping out in the near future! If any of the other players in the video have IG, please tag them as well. @reidelanthony15 @rileybullough @man_with_lamps 
#Health #Fitness #Strength #Conditioning #OCR #ANW #SuperLeague  #StrengthCoach #Athlete #Passion #Weightlifting #Bodybuilding #Football #NFL #Players #FreeAgents #LockInThoseContracts
I’ve really appreciated the opportunity from @yo.murph & @theaspi to come help out these hungry NFL free-agents continue to perfect their art & pursue their dreams. I hope to be able to soon have an opportunity to continue helping out in the near future! If any of the other players in the video have IG, please tag them as well. @reidelanthony15 @rileybullough @man_with_lamps #Health  #Fitness  #Strength  #Conditioning  #OCR  #ANW  #SuperLeague  #StrengthCoach  #Athlete  #Passion  #Weightlifting  #Bodybuilding  #Football  #NFL  #Players  #FreeAgents  #LockInThoseContracts 
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The Conjugate Club is based around the teachings and methods of Louie Simmons. Obviously, the powerlifting section will be 100% his content. However, every part on this site will have input, guidance, and material from Louie where/when possible.
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Louie will also be making exclusive videos and live streams each month discussing a wide range of topics and streaming his podcast live to members only. This allows members to interact via live chat with Lou and his guests. Members can vote on content and videos to be streamed and recorded for future content.
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There will be an exclusive Q&A section provided on a range of topics for you ask Louie, and we will then record a video of him answering them.
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The has been a dream of Louie's since he does not travel or give in-person seminars anymore. He always wanted to find an interactive platform to teach and talk with coaches, athletes, fans, and, basically anyone who wants to talk about getting better within their field! Thats how and the concept of the Conjugate Club began!
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"I'm excited for the Conjugate Club to launch! It is my responsibility to pass on as much information that I have learned over the 40 plus years I have been in this game, to those who are willing to listen. I also want to educate as many coaches on the art of Coaching Optimally, so that they will learn from my mistakes and benefit from my successes ' - Louie Simmons .
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#westsidebarbell #conjugate #conjugatemethod #powerlifting #deadlift #strength101 #thegym #gpp #louiesimmons #mma #LouieIsms #strengthcoach #bench #squat #fitfam #crossfit #olympiclifting #themethod #westside101 #thehow #conjugateclub
.... The Conjugate Club is based around the teachings and methods of Louie Simmons. Obviously, the powerlifting section will be 100% his content. However, every part on this site will have input, guidance, and material from Louie where/when possible. . . Louie will also be making exclusive videos and live streams each month discussing a wide range of topics and streaming his podcast live to members only. This allows members to interact via live chat with Lou and his guests. Members can vote on content and videos to be streamed and recorded for future content. . . There will be an exclusive Q&A section provided on a range of topics for you ask Louie, and we will then record a video of him answering them. . . The has been a dream of Louie's since he does not travel or give in-person seminars anymore. He always wanted to find an interactive platform to teach and talk with coaches, athletes, fans, and, basically anyone who wants to talk about getting better within their field! Thats how and the concept of the Conjugate Club began! . . . "I'm excited for the Conjugate Club to launch! It is my responsibility to pass on as much information that I have learned over the 40 plus years I have been in this game, to those who are willing to listen. I also want to educate as many coaches on the art of Coaching Optimally, so that they will learn from my mistakes and benefit from my successes ' - Louie Simmons . . . #westsidebarbell  #conjugate  #conjugatemethod  #powerlifting  #deadlift  #strength101  #thegym  #gpp  #louiesimmons  #mma  #LouieIsms  #strengthcoach  #bench  #squat  #fitfam  #crossfit  #olympiclifting  #themethod  #westside101  #thehow  #conjugateclub 
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Conjugate Club - Meet Your Instructor
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Jason "Gus' Gusic - Westside Tactical
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The goal of Westside Barbell Tactical is to provide a safe and practical method for application of the Westside Barbell Methods for effective, year-round strength and conditioning.
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Westside Barbell Tactical is an opportunity for Military and First Responder units to have a directed educational experience for personnel.
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Areas of Focus:
• Strength and Conditioning Fundamentals / Not Parlor Tricks
• Program Creation • Management of Training Intensity
• Instruction of the “Main Lifts” as well as Special Exercises.
• Injury Prevention Methods
• Continued Correspondence and Education.
• Stress Management and Training
• Assessment and Physical Fitness Test Design (If requested)
• Extensive Q&A
• Weight Room and Training Area Design
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Westside Barbell Tactical isn’t the “latest and greatest.”
Westside Barbell is the official application of our proven methods for the men and women who will benefit most from life’s work of Louie Simmons.
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Our intention is to train and educate in such a way that the knowledge gained is retained and implemented effectively for years to come.
- Jason "Gus" Gusic
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Sign Up Today
https://goo.gl/okLTf4
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.#westsidebarbell #conjugate #conjugatemethod #powerlifting #deadlift #strength101 #thegym #gpp #louiesimmons #mma #LouieIsms #strengthcoach #bench #squat #fitfam #crossfit #olympiclifting #themethod #westside101 #thehow #conjugateclub
.... Conjugate Club - Meet Your Instructor . . Jason "Gus' Gusic - Westside Tactical . . The goal of Westside Barbell Tactical is to provide a safe and practical method for application of the Westside Barbell Methods for effective, year-round strength and conditioning. . . Westside Barbell Tactical is an opportunity for Military and First Responder units to have a directed educational experience for personnel. . . Areas of Focus: • Strength and Conditioning Fundamentals / Not Parlor Tricks • Program Creation • Management of Training Intensity • Instruction of the “Main Lifts” as well as Special Exercises. • Injury Prevention Methods • Continued Correspondence and Education. • Stress Management and Training • Assessment and Physical Fitness Test Design (If requested) • Extensive Q&A • Weight Room and Training Area Design . . Westside Barbell Tactical isn’t the “latest and greatest.” Westside Barbell is the official application of our proven methods for the men and women who will benefit most from life’s work of Louie Simmons. . . Our intention is to train and educate in such a way that the knowledge gained is retained and implemented effectively for years to come. - Jason "Gus" Gusic . . Sign Up Today https://goo.gl/okLTf4 . . .#westsidebarbell  #conjugate  #conjugatemethod  #powerlifting  #deadlift  #strength101  #thegym  #gpp  #louiesimmons  #mma  #LouieIsms  #strengthcoach  #bench  #squat  #fitfam  #crossfit  #olympiclifting  #themethod  #westside101  #thehow  #conjugateclub 
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Conjugate Club - Meet Your Instructor
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Rob Golabek - (Topics - Throwing Events, Strength Training, Technical Analysis)
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Rob Golabek is from Buffalo, New York, where he obtained his degree in Communication from The University at Buffalo. Rob joins Westside Barbell as a Conjugate Club instructor after an impressive career as a Track & Field athlete. While attending the University at Buffalo, Rob was a four-time Division One All American and a 2012 Olympic Trials Finalist in Shot Put.
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After graduating college Rob moved to Columbus to train under Louie and earn his spot training with the “Morning Crew”. During Rob’s time at Westside, he earned his Personal Training / Coaching Certification, along with the prestigious Westside Special Strength Certification. .
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Rob worked as Division One Track and Field Coach and is a physical preparation consultant for several NFL athletes. Using the Westside principles, Rob has trained and developed numerous athletes who have had tremendous success in every level of athletics, ranging from youth sports to international competitions. Rob has been utilizing the conjugate system for over 10 years and continues to do so with his athletes. .
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Areas of Focus;
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• Training for all throwing events
• Physical preparation/injury prevention
• Lifting programs with templates • Technical event analysis
• Peeking for major competitions
• Understanding basic weight lifting • Providing first-time coaches with tools to build their program from the ground floor
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"My overall goal is to use my personal experiences to help develop a culture of athletes and coaches who understand the importance of hard work and dedication. This amazing sport and training system has given me so much, I’m looking forward to sharing all that I’ve learned.”
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#westsidebarbell #conjugate #throwing #powerlifting #deadlift #strength101 #thegym #gpp #LouieIsms #strengthcoach #bench #squat #conjugateclub
.... Conjugate Club - Meet Your Instructor . Rob Golabek - (Topics - Throwing Events, Strength Training, Technical Analysis) . . Rob Golabek is from Buffalo, New York, where he obtained his degree in Communication from The University at Buffalo. Rob joins Westside Barbell as a Conjugate Club instructor after an impressive career as a Track & Field athlete. While attending the University at Buffalo, Rob was a four-time Division One All American and a 2012 Olympic Trials Finalist in Shot Put. . . After graduating college Rob moved to Columbus to train under Louie and earn his spot training with the “Morning Crew”. During Rob’s time at Westside, he earned his Personal Training / Coaching Certification, along with the prestigious Westside Special Strength Certification. . . Rob worked as Division One Track and Field Coach and is a physical preparation consultant for several NFL athletes. Using the Westside principles, Rob has trained and developed numerous athletes who have had tremendous success in every level of athletics, ranging from youth sports to international competitions. Rob has been utilizing the conjugate system for over 10 years and continues to do so with his athletes. . . Areas of Focus; . . . • Training for all throwing events • Physical preparation/injury prevention • Lifting programs with templates • Technical event analysis • Peeking for major competitions • Understanding basic weight lifting • Providing first-time coaches with tools to build their program from the ground floor . . "My overall goal is to use my personal experiences to help develop a culture of athletes and coaches who understand the importance of hard work and dedication. This amazing sport and training system has given me so much, I’m looking forward to sharing all that I’ve learned.” . . . #westsidebarbell  #conjugate  #throwing  #powerlifting  #deadlift  #strength101  #thegym  #gpp  #LouieIsms  #strengthcoach  #bench  #squat  #conjugateclub 
🔥Client spotlight🔥
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Here's 1 of 1-RM's favourite team clients big @johnny.wade.71404 in his workout with head trainer @rickymoore_1rm today hitting some great numbers!!
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*Deadlift -210kg x 4 (video 1)
*Squat - 170kg x 4 (video 2)
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Jonny is 50 next week and is showing everyone out there that age is just a number!!
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Not to mention that Jonny also has his own business to run and a family with 4 kids on top!
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No excuses from this lad, just pure effort, determination and hard work!!
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#powerbuiding #squat #deadlift #passion #legday #peeled #shredded #personaltrainer #strengthcoach #strengthbuilding #physique #aesthetics #massthetics #leanmuscle #gym #peeled #fitness #bodybuildingmotivation #physique #legday #fitover50
🔥Client spotlight🔥 - Here's 1 of 1-RM's favourite team clients big @johnny.wade.71404 in his workout with head trainer @rickymoore_1rm today hitting some great numbers!! - *Deadlift -210kg x 4 (video 1) *Squat - 170kg x 4 (video 2) - Jonny is 50 next week and is showing everyone out there that age is just a number!! - Not to mention that Jonny also has his own business to run and a family with 4 kids on top! - No excuses from this lad, just pure effort, determination and hard work!! - #powerbuiding  #squat  #deadlift  #passion  #legday  #peeled  #shredded  #personaltrainer  #strengthcoach  #strengthbuilding  #physique  #aesthetics  #massthetics  #leanmuscle  #gym  #peeled  #fitness  #bodybuildingmotivation  #physique  #legday  #fitover50 
✅Ölçülebilen Kontrol edilebilir...
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Hormonal ve Metabolik sağlık için izlenebilir yağ oranı düşük ve yağsız kas kütlesi artımı daha iyi daha enerjik fonksiyonlar doğru antreman ile birleşince bir bütün olarak çalışmaktadır.
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#strengthcoach #csktrainingizmir #chainisstrongasitsweakestlink #hormonlar #ptizmir #skinfold #wellnesscoach
I can't stand cardio!

Running gives me shin splints, rowing and biking is boring, and as much as people know I love my 10 minute walks, that would eventually get old as well.
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A concept I picked up recently from a @defrancosgym podcast episode with @drandygalpin was doing strength moves at low intensity for long duration as cardio for lifters and power athletes.
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So today's cardio consisted of some chainsaw rope pulls (vid 1) supersetted with sled push, then some rope pulldowns supersetted with sled pushes. Definitely got a good sweat going, and was definitely much better than sitting on stationary machine for 20-30 minutes.

#coacheslife #strongman
I can't stand cardio! Running gives me shin splints, rowing and biking is boring, and as much as people know I love my 10 minute walks, that would eventually get old as well. . . A concept I picked up recently from a @defrancosgym podcast episode with @drandygalpin was doing strength moves at low intensity for long duration as cardio for lifters and power athletes. . . So today's cardio consisted of some chainsaw rope pulls (vid 1) supersetted with sled push, then some rope pulldowns supersetted with sled pushes. Definitely got a good sweat going, and was definitely much better than sitting on stationary machine for 20-30 minutes. #coacheslife  #strongman 
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Have you joined up to the First Conjugate Method based education club? What do you get?
✅Audio Articles
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✅Video Tutorials with Louie Simmons
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✅Video Tutorials with Tom Barry .
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✅Video Tutorials with Jason Gusic
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✅Video Tutorials with John Quint
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✅Video Tutorials with Rob Golabek
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✅Video Tutorials with JJ Morris
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✅Weekly Workouts
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✅Athlethe & Coach Interviews .
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✅Live Q&A with interactive Live chat
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✅Baseball Content .
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✅MMA Content .
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✅Powerlifitng Content .
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✅Throwing Content .
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✅Track & Field Content
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✅Injury Mitigation Content
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✅Unseen Westside Barbell Training Footage
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✅Online Access to ALL WEBINARS
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✅Online Access to ALL DVDs
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✅Online Access to Westside Barbell Books
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✅Online Access to Hard to find VHS Tapes
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✅Book Reviews
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✅Live Podcast Stream
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✅This is an adaptive membership club. Meaning that we will be adding new content and go in new educational directions based on members feedback and questions.
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All this for less than a cup of Coffee per day! $29 per month. See our story for more info or go to www.conjugateclub.com
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#westsidebarbell #conjugate #conjugatemethod #powerlifting #deadlift #strength101 #thegym #gpp #louiesimmons #mma #LouieIsms #strengthcoach #bench #squat #fitfam #crossfit #olympiclifting #themethod #westside101 #thehow #conjugateclub
... Have you joined up to the First Conjugate Method based education club? What do you get? ✅Audio Articles . . ✅Video Tutorials with Louie Simmons . ✅Video Tutorials with Tom Barry . . ✅Video Tutorials with Jason Gusic . . ✅Video Tutorials with John Quint . . ✅Video Tutorials with Rob Golabek . . ✅Video Tutorials with JJ Morris . . ✅Weekly Workouts . . ✅Athlethe & Coach Interviews . . ✅Live Q&A with interactive Live chat . . ✅Baseball Content . . ✅MMA Content . . ✅Powerlifitng Content . . ✅Throwing Content . . ✅Track & Field Content . . ✅Injury Mitigation Content . . ✅Unseen Westside Barbell Training Footage . . ✅Online Access to ALL WEBINARS . . ✅Online Access to ALL DVDs . . ✅Online Access to Westside Barbell Books . . ✅Online Access to Hard to find VHS Tapes . . ✅Book Reviews . . ✅Live Podcast Stream . . ✅This is an adaptive membership club. Meaning that we will be adding new content and go in new educational directions based on members feedback and questions. . . All this for less than a cup of Coffee per day! $29 per month. See our story for more info or go to www.conjugateclub.com . . #westsidebarbell  #conjugate  #conjugatemethod  #powerlifting  #deadlift  #strength101  #thegym  #gpp  #louiesimmons  #mma  #LouieIsms  #strengthcoach  #bench  #squat  #fitfam  #crossfit  #olympiclifting  #themethod  #westside101  #thehow  #conjugateclub 
The boys will tell you, this stair relay is a fan favourite when it comes to conditioning.
1. Skip a step
2. two foot hops 
3. right leg hops 
4. left leg hops 
5. every step
Always hitting every step on the way back down. Don’t forget adding a competitive component to the drill helps to motivate your athletes to push themselves as well.
The boys will tell you, this stair relay is a fan favourite when it comes to conditioning. 1. Skip a step 2. two foot hops 3. right leg hops 4. left leg hops 5. every step Always hitting every step on the way back down. Don’t forget adding a competitive component to the drill helps to motivate your athletes to push themselves as well.
Love the progress @will_5_cents is making! Can’t wait to see him out on the diamond this spring! My guys gonna be unstoppable! 
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#baseball #baseballtraining #power #beast #beastmode #strong #weightroom #lift #strengthcoach #strengthandconditioning #grind #dedication #motivation #letsgo #kickapoo #springfield #springfiledmo #strengthtraining #strength #tough #swag #gains #baller #dingers #baseballlife⚾️
Thrilled to be in this month’s issue of Men’s Health Magazine!  For those of you interested in having a sneak peek into what happens in an XPT workshop with us, pick up a copy! 
Also, head over to @xptnyc for the latest @xptlife workshops I lead. 
#Repost @xptlife with @get_repost
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XPT was featured in @menshealthmag’s November 2018 issue stemming from a 4-hour workshop taking place at @chelseapiersfitness in New York City put on by XPT Certified coaches @jflyfitness, @groundcontrolnyc and @wholebeing.live.
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Editor, @deanstattmann recounts his experience with the three pillars of #XPT - #BreatheMoveRecover
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“This grueling four-hour crash course in human performance optimization is decidedly challenging, both physically and mentally, regardless of fitness level - just like turning 30.”
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Get your copy of the magazine’s 30th Anniversary issue today and check out the 3-page spread for yourself. Additionally, you can sign up for an XPT Workshop in an area near you to experience everything Dean writes about in his article. Click the LINK IN OUR BIO to find one near you.
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#XPTLife #BreatheMoveRecover #MensHealth #Magazine #MensHealthMagazine #strengthandconditioningcoach #strengthcoach #icebath #breathwork #coldwatertherapy #wellness #sportsperformance #cyrotherapy #healthcoach #sportsperformance #strengthandconditioning #performancetraining #athleticperformance
Thrilled to be in this month’s issue of Men’s Health Magazine! For those of you interested in having a sneak peek into what happens in an XPT workshop with us, pick up a copy! Also, head over to @xptnyc for the latest @xptlife workshops I lead. #Repost  @xptlife with @get_repost ・・・ XPT was featured in @menshealthmag’s November 2018 issue stemming from a 4-hour workshop taking place at @chelseapiersfitness in New York City put on by XPT Certified coaches @jflyfitness, @groundcontrolnyc and @wholebeing.live. . Editor, @deanstattmann recounts his experience with the three pillars of #XPT  - #BreatheMoveRecover  . “This grueling four-hour crash course in human performance optimization is decidedly challenging, both physically and mentally, regardless of fitness level - just like turning 30.” . Get your copy of the magazine’s 30th Anniversary issue today and check out the 3-page spread for yourself. Additionally, you can sign up for an XPT Workshop in an area near you to experience everything Dean writes about in his article. Click the LINK IN OUR BIO to find one near you. . #XPTLife  #BreatheMoveRecover  #MensHealth  #Magazine  #MensHealthMagazine  #strengthandconditioningcoach  #strengthcoach  #icebath  #breathwork  #coldwatertherapy  #wellness  #sportsperformance  #cyrotherapy  #healthcoach  #sportsperformance  #strengthandconditioning  #performancetraining  #athleticperformance 
11x240 (the 11th rep took approximately 3 hours). Tonight’s session was Conventional 2x5x240, 1xAMRAP. Managed 11 for an all-time PB, a massive deal for me at a bodyweight low of 86.8kgs and after 2 sets of 5. Followed this up with 2x10x180 Stiff Legs, Leg Curls and Core Work for lower back health.  #deadlift #powerlifting #strength #strengthtraining #strengthcoach #strengthandconditioning #deadlifts #xplosiveape #lats #gym #gymmotivation #powerlifter #powerliftingmotivation #motivation #andyboltondeadliftchallenge #hardwork #grind #legs #traps #hamstrings #quads #muscle #core #abs #workout
11x240 (the 11th rep took approximately 3 hours). Tonight’s session was Conventional 2x5x240, 1xAMRAP. Managed 11 for an all-time PB, a massive deal for me at a bodyweight low of 86.8kgs and after 2 sets of 5. Followed this up with 2x10x180 Stiff Legs, Leg Curls and Core Work for lower back health. #deadlift  #powerlifting  #strength  #strengthtraining  #strengthcoach  #strengthandconditioning  #deadlifts  #xplosiveape  #lats  #gym  #gymmotivation  #powerlifter  #powerliftingmotivation  #motivation  #andyboltondeadliftchallenge  #hardwork  #grind  #legs  #traps  #hamstrings  #quads  #muscle  #core  #abs  #workout 
🚨Test don’t Guess🚨
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A recent publication in JOSPT found that 56% of therapist (601/1074) used a manual muscle test as their ONLY form of muscle testing during an ACL rehab.
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Let’s stop for a second and process that. How sensitive do you think a MMT would be for quads (leg extension) when rehabbing a football player❓
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It’s not a rhetorical question. The Answer is it’s rubbish. MMT have extremely poor sensitively of all potential test (e.g. Dynomometer, 1RM and the gold standard of an isokinetic machine).
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Why is this important?
If your measuring knee extensors, there is something known as the quad index (comparing sides) that has a lot of data to correlate readiness for sport and re-injury rates.
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The attached literature below of testing, will give therapist an idea as to what is best to use when an isokinetic machine is not available to them. .
Advocacy for a better consensus of testing comes with talking about the issue at hand to raise awareness. As always leave a question in the comments below and let’s engage 🙂.
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📚 Rehabilitation Practice Patterns Following Anterior Cruciate Ligament Reconstruction: A Survey of Physical Therapists. Greenberg et al (2018).
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📚 Diagnostic Accuracy of Handheld Dynamometry and 1-Repetition-Maximum Tests for Identifying Meaningful Quadriceps Strength Asymmetries. Sinacore et al (2017).
🚨Test don’t Guess🚨 . A recent publication in JOSPT found that 56% of therapist (601/1074) used a manual muscle test as their ONLY form of muscle testing during an ACL rehab. . Let’s stop for a second and process that. How sensitive do you think a MMT would be for quads (leg extension) when rehabbing a football player❓ . It’s not a rhetorical question. The Answer is it’s rubbish. MMT have extremely poor sensitively of all potential test (e.g. Dynomometer, 1RM and the gold standard of an isokinetic machine). . Why is this important? If your measuring knee extensors, there is something known as the quad index (comparing sides) that has a lot of data to correlate readiness for sport and re-injury rates. . The attached literature below of testing, will give therapist an idea as to what is best to use when an isokinetic machine is not available to them. . Advocacy for a better consensus of testing comes with talking about the issue at hand to raise awareness. As always leave a question in the comments below and let’s engage 🙂. . 📚 Rehabilitation Practice Patterns Following Anterior Cruciate Ligament Reconstruction: A Survey of Physical Therapists. Greenberg et al (2018). . 📚 Diagnostic Accuracy of Handheld Dynamometry and 1-Repetition-Maximum Tests for Identifying Meaningful Quadriceps Strength Asymmetries. Sinacore et al (2017).
Rotator cuff strengthening before and after standing press today. Did oscillating hbr side raises before (vid was messed up) and these hbr Bradford presses after. HBR, or hanging band resistance, is an excellent tool for strengthening the stabilizing muscles, in this case, the rotator cuff group. These are also a great choice for prehab work. No need to wait for an injury before utilizing them.
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Got my Resurgence BCAAs and Hype in my shaker, every day. And read my shirt, some people don’t know what that means.
#blackstonelabs #blackstonelegion #blackstonelabslegion #shoulderrehab #bradfordpress #shoulderday #funwithbands #strengthcoach #strongerbytheday #onlinecoaching #powerlifting #strengthtraining #bodybuilidng #weightlifting #noexcuses #beast #monster #bulkingseason #liftheavy #whateverittakes #loylaty #militarymuscle #veteranmuscle #armyvet #combatveteran #loyaltyiseverything
Rotator cuff strengthening before and after standing press today. Did oscillating hbr side raises before (vid was messed up) and these hbr Bradford presses after. HBR, or hanging band resistance, is an excellent tool for strengthening the stabilizing muscles, in this case, the rotator cuff group. These are also a great choice for prehab work. No need to wait for an injury before utilizing them. • • Got my Resurgence BCAAs and Hype in my shaker, every day. And read my shirt, some people don’t know what that means. #blackstonelabs  #blackstonelegion  #blackstonelabslegion  #shoulderrehab  #bradfordpress  #shoulderday  #funwithbands  #strengthcoach  #strongerbytheday  #onlinecoaching  #powerlifting  #strengthtraining  #bodybuilidng  #weightlifting  #noexcuses  #beast  #monster  #bulkingseason  #liftheavy  #whateverittakes  #loylaty  #militarymuscle  #veteranmuscle  #armyvet  #combatveteran  #loyaltyiseverything 
Monsterless squat testing, never thought I'd do it 😓.
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85kg then 90kg PBs up from 82.5 (48kg BW). My angry hip flexor did something v strange on the 90, but at least it went up.
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Please Santa bring me a double bodyweight next year 🙏 🎄🎁🏋🏼‍♀️.
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@oaklands_ws #squat #1rm #needtogetbetteratweightliftingnow #noexcuses #backsquats #justsquat #justlift #strongoverskinny #strengthcoach #londonpersonaltrainer #onlinepersonaltrainer #murves #quaddamn
Anyone want to be my buddy?? Stay tuned 📻 
@chroniclesofstrength
Anyone want to be my buddy?? Stay tuned 📻 @chroniclesofstrength
XPT is going mainstream! PM me if you’re interested in attending a workshop in Jacksonville, FL .
#Repost @xptlife with @get_repost
・・・
XPT was featured in @menshealthmag’s November 2018 issue stemming from a 4-hour workshop taking place at @chelseapiersfitness in New York City put on by XPT Certified coaches @jflyfitness, @groundcontrolnyc and @wholebeing.live.
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Editor, @deanstattmann recounts his experience with the three pillars of #XPT - #BreatheMoveRecover
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“This grueling four-hour crash course in human performance optimization is decidedly challenging, both physically and mentally, regardless of fitness level - just like turning 30.”
.
Get your copy of the magazine’s 30th Anniversary issue today and check out the 3-page spread for yourself. Additionally, you can sign up for an XPT Workshop in an area near you to experience everything Dean writes about in his article. Click the LINK IN OUR BIO to find one near you.
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#XPTLife #BreatheMoveRecover #MensHealth #Magazine #MensHealthMagazine #strengthandconditioningcoach #strengthcoach #icebath #breathwork #coldwatertherapy #wellness #sportsperformance #cyrotherapy #healthcoach #sportsperformance #strengthandconditioning #performancetraining #athleticperformance
XPT is going mainstream! PM me if you’re interested in attending a workshop in Jacksonville, FL . #Repost  @xptlife with @get_repost ・・・ XPT was featured in @menshealthmag’s November 2018 issue stemming from a 4-hour workshop taking place at @chelseapiersfitness in New York City put on by XPT Certified coaches @jflyfitness, @groundcontrolnyc and @wholebeing.live. . Editor, @deanstattmann recounts his experience with the three pillars of #XPT  - #BreatheMoveRecover  . “This grueling four-hour crash course in human performance optimization is decidedly challenging, both physically and mentally, regardless of fitness level - just like turning 30.” . Get your copy of the magazine’s 30th Anniversary issue today and check out the 3-page spread for yourself. Additionally, you can sign up for an XPT Workshop in an area near you to experience everything Dean writes about in his article. Click the LINK IN OUR BIO to find one near you. . #XPTLife  #BreatheMoveRecover  #MensHealth  #Magazine  #MensHealthMagazine  #strengthandconditioningcoach  #strengthcoach  #icebath  #breathwork  #coldwatertherapy  #wellness  #sportsperformance  #cyrotherapy  #healthcoach  #sportsperformance  #strengthandconditioning  #performancetraining  #athleticperformance 
CURL BAR NEED MAX 2 45 and 25 pound plates. IF YOU ARE READY TO GET OFF ALL THAT BAD MEDICINE CONTACT ME NOW. 803-378-3359 NUTRITION and WORK OUT PLAN IS READY FOR YOU. #coachgilliard #results #athlete #strengthcoach #vegan #charlestontrainer #gym #strength #muscle #sucess
🤘🏼 Little #fridayflex coming at ya!
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I know some if not most of yinz sit for the majority of the day whether at work or school. This little trick to just improve your posture and help with some neck and shoulder tightness goes a long way
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1️⃣ All ya need is a bench or anything like knee height
2️⃣ A pvc pipe or broomstick
3️⃣ Hold it under hand with your elbows bent then lower your upper body towards the ground to get a nice stretch in your T-Spine
4️⃣ Curl them hands back to add a little more to the stretch
5️⃣ Repeat 5-10 reps and you should feel loosey goosey 🦆
•••
Lemme know some of your best mobility drills or stretches to get it poppin in the gym 👇👇👇
🤘🏼 Little #fridayflex  coming at ya! ••• I know some if not most of yinz sit for the majority of the day whether at work or school. This little trick to just improve your posture and help with some neck and shoulder tightness goes a long way ••• 1️⃣ All ya need is a bench or anything like knee height 2️⃣ A pvc pipe or broomstick 3️⃣ Hold it under hand with your elbows bent then lower your upper body towards the ground to get a nice stretch in your T-Spine 4️⃣ Curl them hands back to add a little more to the stretch 5️⃣ Repeat 5-10 reps and you should feel loosey goosey 🦆 ••• Lemme know some of your best mobility drills or stretches to get it poppin in the gym 👇👇👇
Client Focus: @backfromthedeadlift 
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Officially the 2nd Best in her division in the USAPL
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Months of hard work culminated in a silver at nationals! 
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18 years old at 67.9KG she smashed out a total of 310KG!
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Squat: 107.5kg
Bench: 55kg
Deadlift 147.5kg
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Then to top it off she nails a 150KG deadlift PB after a few days R&R
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Now it’s time to regroup, strategize her next peak and start gunning for the national deadlift record. 
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Honored to be a part of the growth of this extremely gifted and humble young lifter.
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#usapl
#ipf
#usa
#america
#lebanon
#nationals
#powerlifting
#strongman
#weightlifting
#bodybuilding
#crossfit
#strengthcoach
#onlinecoach
#strengthtraining 
#gymlife
#workout
#wod
#squat
#bench
#deadlift
#fitness
#fitfam
#Health
#lifestyle
#girlswholift
#womenwhopowerlift
Client Focus: @backfromthedeadlift # Officially the 2nd Best in her division in the USAPL # Months of hard work culminated in a silver at nationals! # 18 years old at 67.9KG she smashed out a total of 310KG! # Squat: 107.5kg Bench: 55kg Deadlift 147.5kg # Then to top it off she nails a 150KG deadlift PB after a few days R&R # Now it’s time to regroup, strategize her next peak and start gunning for the national deadlift record. # Honored to be a part of the growth of this extremely gifted and humble young lifter. ____________________________________________ #usapl  #ipf  #usa  #america  #lebanon  #nationals  #powerlifting  #strongman  #weightlifting  #bodybuilding  #crossfit  #strengthcoach  #onlinecoach  #strengthtraining  #gymlife  #workout  #wod  #squat  #bench  #deadlift  #fitness  #fitfam  #Health  #lifestyle  #girlswholift  #womenwhopowerlift 
Every single day is Day One for me - I imagine that every accomplishment I’ve ever had, every mistake I’ve made, every good and bad thing I’ve ever done has been wiped clean and I get to start fresh today building myself into the type of person I want to be.
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All I need to focus on is what I accomplish today and ensuring that it’s in line with the person I want to be.
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Last week I talked to @jayferruggia Renegade Mastermind about how to live your leadership values. It’s a process with three steps:
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1️⃣ Identify a key value.
2️⃣ Clearly define what that value means.
3️⃣ Operationalize that value by turning into an action-oriented question you answer each day.
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I have more values but these are the six leadership values that drive my life on a daily basis:
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1️⃣ IMPACT - What have I don’t today to recognize someone else’s leadership?
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2️⃣ COURAGE - What did I do today that I wanted to avoid?
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3️⃣ EMPOWERMENT- What did I do today to move someone else closer to a goal?
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4️⃣ GROWTH - What did I do today to get better?
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5️⃣ CLASS - When did I elevate instead of escalate today?
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6️⃣ SELF-RESPECT - What did I do today to be good to myself?
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The key 🔑 is to ask yourself those questions throughout the day so that they bring the values and action to the forefront of your mind (rather than reflecting on whether you did it later on) - I have a phone reminder throughout the day.
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This concept is based on the Zeigarnik Effect and the Question-Behavior Effect (QBE) which notes that you’re more likely to remember an incomplete task than you are a task you’ve already completed.
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In other words, things you haven’t done assume a more prominent position in your consciousness than those you have.
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Determine your values clearly then ask yourself action based questions and commit to answering them...
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Every. Damn. Day.
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Then check in with me after a year.
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@mike_desanti
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#vigorground #fitness #fitpro #strengthcoach #leadership #leader #gym #gymlife #gymowner #success #mindset #questions #infographic #entrepreneur #entrepreneurlife #fitlife #businesscoach #coach #speaker #fitnessmotivation #fitbiz #cantstopwontstop #letsgetit #justdoit #checklist #pers
Every single day is Day One for me - I imagine that every accomplishment I’ve ever had, every mistake I’ve made, every good and bad thing I’ve ever done has been wiped clean and I get to start fresh today building myself into the type of person I want to be. ⠀⠀ All I need to focus on is what I accomplish today and ensuring that it’s in line with the person I want to be. ⠀⠀ Last week I talked to @jayferruggia Renegade Mastermind about how to live your leadership values. It’s a process with three steps: ⠀⠀ 1️⃣ Identify a key value. 2️⃣ Clearly define what that value means. 3️⃣ Operationalize that value by turning into an action-oriented question you answer each day. ⠀⠀ I have more values but these are the six leadership values that drive my life on a daily basis: ⠀⠀ 1️⃣ IMPACT - What have I don’t today to recognize someone else’s leadership? ⠀⠀ 2️⃣ COURAGE - What did I do today that I wanted to avoid? ⠀⠀ 3️⃣ EMPOWERMENT- What did I do today to move someone else closer to a goal? ⠀⠀ 4️⃣ GROWTH - What did I do today to get better? ⠀⠀ 5️⃣ CLASS - When did I elevate instead of escalate today? ⠀⠀ 6️⃣ SELF-RESPECT - What did I do today to be good to myself? ⠀⠀ The key 🔑 is to ask yourself those questions throughout the day so that they bring the values and action to the forefront of your mind (rather than reflecting on whether you did it later on) - I have a phone reminder throughout the day. ⠀⠀ This concept is based on the Zeigarnik Effect and the Question-Behavior Effect (QBE) which notes that you’re more likely to remember an incomplete task than you are a task you’ve already completed. ⠀⠀ In other words, things you haven’t done assume a more prominent position in your consciousness than those you have. ⠀⠀ Determine your values clearly then ask yourself action based questions and commit to answering them... ⠀⠀ Every. Damn. Day. ⠀⠀ Then check in with me after a year. ⠀⠀ @mike_desanti ⠀⠀ #vigorground  #fitness  #fitpro  #strengthcoach  #leadership  #leader  #gym  #gymlife  #gymowner  #success  #mindset  #questions  #infographic  #entrepreneur  #entrepreneurlife  #fitlife  #businesscoach  #coach  #speaker  #fitnessmotivation  #fitbiz  #cantstopwontstop  #letsgetit  #justdoit  #checklist  #pers 
:
We STILL GRINDING 💪🏾💪🏾
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I am now in a new location that is a little closer to home. Don’t worry, the grind hasn’t changed one bit 😈. Settled in, now it’s time to get back to posting on the regular. Here are the clips from my session last night with my boy Stelly.
#snapfitnessgrandrapids #snapfitness #upperbodyworkout #chestworkout #weightlifting #strengthandconditioningcoach #strengthcoach #personaltrainer #hitthegym #gains
When your clients back keeps getting wider and box jumps keep getting taller 
#backworkout #boxjumps #training #personaltrainer #myrtlebeach #strengthcoach #strengthtraining #explosivetraining #plyometrics
📌Floating Trap Bar Deadlift.
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✔How:
➡️ Perform the concentric (lifting) phase of the first rep as normal.
➡️For the eccentric phase (lowering) focus on a slower speed (3-5s lowering - my video is sped up)
➡️Pause 1-2" (video is sped up) off the floor maintaining tension and form for 1-2s then initiate the next rep without touching the weights on the floor.
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✔Why:
It can help improve overall technique, continuity of position from rep to rep and teach the ability to "stay tight" in the bottom position. It can be especially effective for those who struggle with upper back tension in the start position and who's hips shoot up early when initiating the lift.
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#teamLBP #LBP #coach #training #nutrition #fitness #gym #workout #transformation #fitnessmotivation #weightlifting #strongman #crossfit #powerlifting #deadlift #fitfam #bodybuilding #girlswholift #shelifts #aesthetics #strongnotskinny #strong #strengthtraining #performance #fitspo #fitspiration #strengthcoach #personaltrainer #educate #empower
📌Floating Trap Bar Deadlift. . ✔How: ➡️ Perform the concentric (lifting) phase of the first rep as normal. ➡️For the eccentric phase (lowering) focus on a slower speed (3-5s lowering - my video is sped up) ➡️Pause 1-2" (video is sped up) off the floor maintaining tension and form for 1-2s then initiate the next rep without touching the weights on the floor. . ✔Why: It can help improve overall technique, continuity of position from rep to rep and teach the ability to "stay tight" in the bottom position. It can be especially effective for those who struggle with upper back tension in the start position and who's hips shoot up early when initiating the lift. . #teamLBP  #LBP  #coach  #training  #nutrition  #fitness  #gym  #workout  #transformation  #fitnessmotivation  #weightlifting  #strongman  #crossfit  #powerlifting  #deadlift  #fitfam  #bodybuilding  #girlswholift  #shelifts  #aesthetics  #strongnotskinny  #strong  #strengthtraining  #performance  #fitspo  #fitspiration  #strengthcoach  #personaltrainer  #educate  #empower 
245x3 🤙🏼 The first take didn’t show the 10lb plates, so naturally I had to do it again. But then second attempt I failed, so I had to do it yet again. Third times the charm. Thanks for being my workout buddy and film crew @katzinger1 
________________________________________________________Body is feeling great on this wonderful Friday @squatoberofficial @penandpaperstrengthapp
245x3 🤙🏼 The first take didn’t show the 10lb plates, so naturally I had to do it again. But then second attempt I failed, so I had to do it yet again. Third times the charm. Thanks for being my workout buddy and film crew @katzinger1 ________________________________________________________Body is feeling great on this wonderful Friday @squatoberofficial @penandpaperstrengthapp
No ones going to believe you that you’re a rockstar unless you put some effort into actually showcasing it.
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How do you market yourself as a rockstar? Or if you don’t - why are you hesitant to do so?
No ones going to believe you that you’re a rockstar unless you put some effort into actually showcasing it. . . How do you market yourself as a rockstar? Or if you don’t - why are you hesitant to do so?
Can't do pull ups? Here's an easy way to progress quickly to doing bodyweight pull-ups and mastering your body. Just swipe left and read below.👇
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1) Assisted negatives with bands. Use as much band tension as needed to take weight off of your own body and jump up to where you're at the top of the movement and slowly control yourself all the way down. This will start to prepare your body for what's to come in the next few weeks. You're basically teaching your muscles to control your body. Studies have also proven that negatives or the eccentric portion of the movement causes much more micro damage to the muscle causing it to grow much stronger. .
2) This is the same thing as above except you're using less band assistance and you will eventually take the band out and use only your body weight for the negatives. Once you've mastered controlling your body on the way down you can move forward to the next step.
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3) You're in the home stretch now. Now that you've mastered controlling your body in the negative portion you're going to add the band assistance back in and try to do as many full pull-ups as you can. Once you can't perform any more pull-ups, finish the sets by doing the negatives as shown in Step 1. If you can only perform 2 pull ups just finish the set by jumping up and doing the other 3-7 reps as negatives.. Once you are able to perform all your reps simply start removing one of the Bands to make it harder and keep progressing that way until you are able to do a pull-up on your own without the bands to help which would bring us two step 4.
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4) Now that you're able to perform a pull up without any assistance but still can't finish the entire set, simply do as many as you can with your body weight then finish the set with the assistance of the Bands.
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Every week that goes by you will get better and better at this until you are doing sets of 15 with your own body weight. Be patient and most importantly be consistent. I can't stress that enough. Being consistent especially with Pull-Ups is key.
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If this helps please share with your friends that are having a hard time and let me know if you like this content.
Can't do pull ups? Here's an easy way to progress quickly to doing bodyweight pull-ups and mastering your body. Just swipe left and read below.👇 . . 1) Assisted negatives with bands. Use as much band tension as needed to take weight off of your own body and jump up to where you're at the top of the movement and slowly control yourself all the way down. This will start to prepare your body for what's to come in the next few weeks. You're basically teaching your muscles to control your body. Studies have also proven that negatives or the eccentric portion of the movement causes much more micro damage to the muscle causing it to grow much stronger. . 2) This is the same thing as above except you're using less band assistance and you will eventually take the band out and use only your body weight for the negatives. Once you've mastered controlling your body on the way down you can move forward to the next step. . 3) You're in the home stretch now. Now that you've mastered controlling your body in the negative portion you're going to add the band assistance back in and try to do as many full pull-ups as you can. Once you can't perform any more pull-ups, finish the sets by doing the negatives as shown in Step 1. If you can only perform 2 pull ups just finish the set by jumping up and doing the other 3-7 reps as negatives.. Once you are able to perform all your reps simply start removing one of the Bands to make it harder and keep progressing that way until you are able to do a pull-up on your own without the bands to help which would bring us two step 4. . . 4) Now that you're able to perform a pull up without any assistance but still can't finish the entire set, simply do as many as you can with your body weight then finish the set with the assistance of the Bands. . . Every week that goes by you will get better and better at this until you are doing sets of 15 with your own body weight. Be patient and most importantly be consistent. I can't stress that enough. Being consistent especially with Pull-Ups is key. . . If this helps please share with your friends that are having a hard time and let me know if you like this content.
TELL US! What’s your biggest struggle in you social media strategy?
TELL US! What’s your biggest struggle in you social media strategy?
Rotational Slams for Linda to seize the day.
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#medball #medballslams #medicineball #medicineballworkout #power
Diane's last day with us! 
Tremondous strides in gaining back mobility, stability and strength over the last couple months.

The only Physical Therapy and Wellness Clinic around that might have you lifting barbells by the end of your rehab ;) We don't always use barbells but when we do it calls for celebration.

Today we tried a neutral grip press with reverse bands for Diane's first time with a barbell. 
She will be working on her technique in South America ;) This (multi grip) barbell is shoulder friendly due to its unique gripping options. 
The bands assist in deloading the weight at the bottom during the weakest point of the lift and gets progressively heavier at the strongest point of the movement (top). The biggest takeaway for Diane is she is now educated on why and what she needs to do to maintain her orthopedic health. 
And not moving is not an option

Plan.  Implement. Be consistent.

If you need some guidance, let us know.

Online programming and direct support now available.

Work with your Fitness Professional and Physical Therapist. 
Great Job Diane and good luck!

#leestrengththerapy #physicaltherapy
#strengthcoach #personaltrainer
#prehab #rehab #fitness #fitover50 #fitover60 #bodybuilding #functionaltraining #motivationalquotes #motivation #nevertoolate
Diane's last day with us! Tremondous strides in gaining back mobility, stability and strength over the last couple months. The only Physical Therapy and Wellness Clinic around that might have you lifting barbells by the end of your rehab ;) We don't always use barbells but when we do it calls for celebration. Today we tried a neutral grip press with reverse bands for Diane's first time with a barbell. She will be working on her technique in South America ;) This (multi grip) barbell is shoulder friendly due to its unique gripping options. The bands assist in deloading the weight at the bottom during the weakest point of the lift and gets progressively heavier at the strongest point of the movement (top). The biggest takeaway for Diane is she is now educated on why and what she needs to do to maintain her orthopedic health. And not moving is not an option Plan. Implement. Be consistent. If you need some guidance, let us know. Online programming and direct support now available. Work with your Fitness Professional and Physical Therapist. Great Job Diane and good luck! #leestrengththerapy  #physicaltherapy  #strengthcoach  #personaltrainer  #prehab  #rehab  #fitness  #fitover50  #fitover60  #bodybuilding  #functionaltraining  #motivationalquotes  #motivation  #nevertoolate 
🏋️ATTENTION PERSONAL TRAINERS🍎57-sec video here. TURN IT UP! Growing your PERSONAL TRAINING BUSINESS doesn’t need to be complicated. Do what every other business does. NETWORK and ADVERTISE. .
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This doesn’t mean that you have to spend thousands of dollars on commercials on TV and/or the radio. There are many inexpensive and FREE ways to make sure you are the most known personal trainer in your community. And I’m not even talking about social media. (I’ll address that if you email me.) .
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Let me teach you what I did that allowed me to dominate the industry in my city for the past 20 years. Email me anytime. I promise to respond to you. 💪❤️🙏😁 mark@personaltrainingbiz.com
🏋️ATTENTION PERSONAL TRAINERS🍎57-sec video here. TURN IT UP! Growing your PERSONAL TRAINING BUSINESS doesn’t need to be complicated. Do what every other business does. NETWORK and ADVERTISE. . . . This doesn’t mean that you have to spend thousands of dollars on commercials on TV and/or the radio. There are many inexpensive and FREE ways to make sure you are the most known personal trainer in your community. And I’m not even talking about social media. (I’ll address that if you email me.) . . . Let me teach you what I did that allowed me to dominate the industry in my city for the past 20 years. Email me anytime. I promise to respond to you. 💪❤️🙏😁 mark@personaltrainingbiz.com
Los siguientes videos es un poco de la experiencia de @josevargas780 con su programación online de acondicionamiento, en preparación para el cinto azul en krav maga ... #onlinecoach #personaltrainer #conditioning #kravmaga #jexfit #diadeentrenamiento #trainingday #entrenamientofuncional #training #traininggoals #fitness #jumpropeworkout #strength #strengthcoach  #functionaltraining #hardworkpaysoffs #ellimiteerestu @jexfitgym