Happy Monday everyone, with everyone beginning their search for help to improve themselves, I've had a few thoughts. Some folks out there will be trying to figure out if they can work with someone they respect remotely or online, this is my 2 cents on the matter.
I love coaching people in person, it’s usually some of the only social interaction I get in a day, and even an introvert needs a bit of that in the day. I also, like being able to help people that can’t get to Brookline, whether they’re just a few extra minutes away, or accross the country🛫, it’s a good way to help others that aren’t so close. Here’s the thing, as much as I want to tell everyone that sets eyes on this page that they can train with me from a distance…that’d be very wrong.
When someone wants to do distance coaching, there’s a few things that need to be considered.
1). How experienced is that person with strength training? If they know their way around a weight room and are familiar with the basics, it’ll be much easier. If the person isn’t so experienced, it’s not impossible, they are just going to have to be very patient, not easy for many.
2). What is their injury history? If there’s something that needs eyes on to say whether or not their movement is compromised, like a recent achilles tear, then that’s a hard no go for me. Find someone local that can physically be there. Also, if there’s a laundry list of an injury history, it might be best to seek out someone local.
3). Are there other issues currently causing them aches and pains 🩹that are likely not easily solvable? Refer them to someone you know, or someone you trust knows.
4). How good are they about getting yourself to the gym? If you’re dealing with one of those folks that needs that accountability of an appointment to get to the gym, distance coaching may not be the best thing for them to start with. Every once in awhile you can do a bit of a hybrid, by getting someone to stop in, in person once every 4-6 weeks, go through a program together and then have them do it on their own. Eventually you can go to an outright online model.
That's what I for got you all today, BUT while I have your attention, I encourage you to read 2 great pieces from friends of mine from last week.
3 Psych Skills for Strength Training- The one and only, the amazing Dr. Lisa Lewis had her first article publish on T-Nation last week and it is 100000% worth the read.
4 Ways to Become a Better Fitness Writer- I've respected Tony Gentilcore for a long time, one reason is, he writes in a very easy on the eyes (and brain) style. Even a post about writing he can make for an easy read, but good read as this was.
That's all for today everyone, have a good week!
Ok I’m not necessarily a big fan of the idea of waiting for the new year to start going down that path of being fit. Mostly because that new year buzz wears off after a few weeks and that’s when the committed fade and those that’s aren’t, well...you know.
Let’s just say you have a goal that you’ve recently come up with, in this case to shed some body fat, or to get strong, or to just be more fit. In any case, it’s a goal, if this was any other goal and you really wanted it, would you delay you start on it for more than a month? Of course no, so there’s no reason to really delay it until 2020 hits you. I know I’m sorry I’ve got you all thinking about it, but it’ll be here, soon just prepare for it. Back to my point, matter of fact there are some good reasons to get a jump on it.
1). Holidays are fun, but also can be very stressful. Working out is a good way to relieve stress, very useful in times of that added stress.
2). Should you choose to go the route of hiring a coach or trainer (HIGHLY recommended), but you have limited hours, get into their schedule at your preferred time before everyone else. Boom like is perfect…well at least you have the perfect training time.
3). You can get use to the gym space before all the other resolutioners cram in there with you. Giving yourself this extra time gives you the ability to adapt a bit better when things are crowded.
4). You’re less likely to give up after those first few weeks, because hey are you really going to give up your New Year’s resolution before the New Year hits?
5). All those foods that they recommend you eat, you know veggies, lean meats, fruits. Do you ever notice how in the first few weeks of January they seem to be, well a bit sparse in grocery stores? Get started ahead of everyone else and you won’t have an issues finding them & you can stock up on the popular items when these things happen.
6). You can make your own decision on how to get fit BEFORE all those ads on TV hit claiming to be the latest, greatest, trendiest, fastest, and….ok you get the point, to get fit. Make the decision for you, that works with you, because if it’s not a good fit for YOU then YOU won’t do the work required.
Finally, keep this in mind; it will be hard, it will not happen over night (no not even in 6 weeks), you may have some serious mental battles, but you don’t lose unless you quit. Don’t quit, don’t give up on yourself, you likely wouldn’t give up on a loved one, so why would you give up on yourself?
That is all, thanks for reading, have a great week and a Happy Thanksgiving to you all!
Happy Thursday everyone, all geared up to join the rest of the country in traveling to your Thanksgiving dinner locales? Yeah, me neither. Last week I posted about what to do with your training when you're not feeling so hot, today I thought I'd share it for you non social media folks (nothing against it I promise). Hope you all enjoy!
’Tis the season for sneezes and runny noses. Most of us get these and press on with our day no problem, they go away after a day or so. What happens when it doesn’t and you’re now officially sick? Please note, I’m not a doctor, so if you have real concerns about where/if you’re sick and if you can train during said sickness, go see yours, don’t ask me. I recently had to battle a bit of sickness, as one does in this region and time of year, so I figured this might be something others would wonder about, should you or can you train if you’re sick?
Here’s a little flow chart or cheat sheet for you, if you have a head cold and are functioning fine otherwise, you can probably train (more on that in a minute). If you’re feeling like your chest/insides are all gummed up and/ore you’re sick to your stomach (even somewhat), I’d pass on training until that goes away.
If you’re feeling well enough to train and want to, do it. Just consider maybe dialing it down a notch, to start. Do the first few sets, and if you start to feel better, crank it back up for the last couple. Sometimes you don’t need to do your workout and you shouldn’t feel obligated to. Take the day off, live to fight another day. Another option could be, you want to train, but maybe you want to do something lighter. A little bit of mobility, activation and some light movement can sometimes cure what ails ya.
Here’s a simple routine to do for those looking to get some movement in, but aren’t quite in that “CRUSH IT” mind set;
Dead Bugs 2x5/
Hip Flexor Mobility 2x10/
Adductor Dips 2x10/
Quadruped T-Spine Mobility 2x5/
A1) GB Squat 2x10
A2) Band Pull Aparts 2x10
B1) Hip Bridge 2x10-15
B2) Push-Up Plank 2x15s
Go through this little guy and you’ll feel better, but won’t have zapped what little energy you have thanks to that bug that you caught (you might even get a second wind 💨 after a bit of movement). Hopefully this will help you make the decision about training and maybe feel a bit better about not training when you’re not feeling super hot, no shame in it, happens to us all. Have a good one everyone, travel safe and when you get a moment, get after it!
Jarrod Dyke, CSCS