A good Thursday to you all, it’s been a crazy week or so here, getting slammed with about a foot of snow and then, all of a sudden, it’s 50-60 degrees out. My body just keeps telling me something is off, anyone else feeling that with this crazy stuff?
Today I want to address a crowd that’s probably at the end of their rope, our wonderful New Year’s Resolutioners that decided this was the year to get off the couch and be just a bit healtheir. No this is not a rant about how you need to stay out of everyone else’s way that knows what they’re doing. That does none of us any good and just makes you fresh faces, feel bad all over again, not quite what anyone wants really.
Right about now, some of you, are right on the edge of dropping it all and giving in. The excuses are prepped; it’s too hard, it’s too early (or late) to stick with it, I haven’t got time (we both that’s not true, you Netflix binger you). That is the easy way, and nothing worth a damn actually come to you the easy way. Don't let any BS infomercials or celebrity endorses of whatever fad product that's out there, tell you otherwise, after all they just want your money.
My point is, stick with it, results don’t come over night like aforementioned sources seem to enjoy advertising. It’s likely going to take you at least 6 weeks plus to feel or see anything, that’s the hard truth. It sucks to hear and no one wants to actually believe it, and I can't make you if you don't want to, it's entirely up to you if you want to believe it. Can only lead a horse to water, right?
Here's another thing to think about, do you remember that great deal that you signed up at the gym for where you got a percentage off or a month free? They’re counting on you bailing after a few weeks and still taking your money for the next 6 months to a year, then if you want to cancel make you do a few tricks and jump through hoops just to do so. In that case you might as well make the best use of the membership you are paying for and start sweating.
Obviously, I have my bias (science kind of does too) and believe strength training is the king to get it done in the gym, but that weight room can be pretty intimidating when you are brand new, don’t worry about it. They were where you are once upon a time too, some of them may never admit it, but you can just ignore those jerks and do you. Stick it out, maybe find a gym buddy to get you through that really rough patch and things will get easier. Quite honestly they never get super easy, because it is work and anything that's worth a damn takes some, but you’ll be happier for it (also science), I promise.
Here's the summary; don't quit so you can stick it to those counting on you doing so, pick up some weight (find a coach/reputable resource to help) and be patient. Hopefully this helps at least one of you stick it out a little longer, and if that's so, my work is done for the day. Have a good day all, go out there and get after it!
Happy Everything and Merry New Year to all of you out there. It's been awhile since I've put together a section of Things I've Found so I wanted to revive it before we turn over the New Year next week. Hopefully everyone has had or will have safe travel for the holidays and enjoys the time with friends and family;
The Insta post for today includes an exercise some may or may not have done and hopefully everyone can fine use out of in some capacity;
Sex In the Industry: Why Men Need to Lean In and Listen- It's a topic that not many want to touch because it can be sensitive and it can rub people the wrong way, but it still warrants discussion. Tony does a good, thorough, job with this piece. It's subject matter that goes everyones mind whether your a coach or a client, so you might as well give this a glance to educate yourself.
How to Use the Hex (Trap) Bar for Sports Training- My buddy Mike turned me on to this and it's definitely worth the read. The Trap Bar gets poo-pooed on quite a bit by people that really don't have evidence or a reason to why they hate it. It does get a little ridiculous seeing it used for exercise there's probably 10 other ways of being done without it. I like creativity, but there's a line. Learn a bit more about what I'm babbling about with this article from Carl Valle on SimpliFaster.
How to Create a Bare Bones Packable Home Gyms- We all know getting to the gym is half the battle when it comes to getting your workouts in. Sometimes even half that battle is just notagonna happen and you want to do your stuff at home. Want some tips on how to not destroy your training, but get your training in at home? Give this little number, from my friend and colleague Ashley Crosby Wittgren (almost forgot that last name thing haha).
Hey it's been awhile, maybe some of you remember I use to do this thing on the reg. In any case, how's it going everyone? Happy belated December to all, everyone in the northeast, get ready because yeah, it’s about to get a bit chilly. I had my first crying baby on a plane experience this past weekend. I’m not judging the parent because I’m not one and god knows how good or bad I will be at it. With all that said, thank god, I had headphones and something enjoyable to listen to, others weren’t so lucky.
I’ve gotten this question, or variation, a couple of times over the years and got it again recently. I may or may not have hit on points like this before, but at the expense of landing in Redundancyville we’re going to get into this anyway.
The subject we’re getting into here is progressions and pregressions (<-borrowed term), when, where, how and all the in between for working out and training.
Pretty much every exercise and drill you see out there can be made easier or harder. Harder isn’t always better either so let’s dismiss that notion right now. A good coach/trainer likely has a list that they go by and base their exercise selection off of. Let’s talk about the basics of why an individual might land on a certain progression. These are in no particular order, they all play a part;
Really, I could make this list pretty damn long, but those are the basics that determine who winds up doing what. Full disclosure right here, I use to be a coach that would program a round hole for a square peg, and I did not follow a few of the above rules very well. Not the way to go about it, being super dogmatic like that is just plain silly and asking for trouble. Case and point have a look at this post from a few months ago.
Just as there are reasons to progress and pregress certain movements, there are definitely reasons to not. The best and most often occurring reasons I've come accross are;
Client: Hey I saw this exercise my friend/person I'm stalking was doing on Instagram, I want to do it. *Shows trainer video of said exercise*
Trainer: *Looks at video and eyeballs start to burn* No I'm not letting you injure yourself for the sake of coolness, you'll thank me later.
These are all guidelines for the most part, because from person to person, that old answer comes up, IT DEPENDS. It's not a sexy answer and that's not what most people are looking to be told, but it's the truth. Even if you never want to hire a coach or a trainer, I encourage anyone looking to get (back) into training, fitness and working out, get a movement assessment or screen. Your Globo Gym, trainers don't do them? Find someone that does. There are tons of coaches that are really smart out there that do them. and well Yes you might have to pay, but it'll help make those workouts more effective and appropriate, you may even learn a thing or two, which is what we coaches are hoping for really. This is especially for you New Year's Resolutioners out there. Something like this could be what helps you get through that 6 week block everyone seems to slam into after the first of the year.
Hope this answers the question, and it didn't seem to redundant from things I've posted before. Have a good day all, go out and get after it.
Jarrod Dyke, CSCS