Defining Fitness

What Being Fit Really Means, and How to Get It

In the world of the internet we are all looking for ways to improve ourselves and get fit.  You search the internet for fitness and what do you find?

You find the president’s council on fitness, food tracking services, local gyms, and national magazines; each similar and different.  No clear answer on fitness, elusive in its ability to mean so much and define so little.

What if you type in “define fitness”?

The condition of being physically fit and healthy.

Oh, so fitness means being fit, way to not really answer anything at all for us Webster.

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3 Random Fitness Ideas I Had This Morning

You know, the life of a Performance coach is an exciting one. whos-awesome

I spend countless hours working with high level athletes that will eventually win league titles, become all-state athletes, earn tens of thousands of dollars in scholarship money, and occasionally earn hundreds of thousands to play a game at a high level.

The rest of my time is spent reading articles and research papers on better training practices>

Watching seminars on proper mechanics of squatting, discussing the role of fitness in educational formats and writing my own ideas on a computer screen.

Here are 5 highly random ideas that I had this morning

Most People Care About Fitness…But Are Afraid To Fail

So many people enter diets or start training programs and get gym memberships and nothing happens.  Why?  Is it because it truly is that hard? I don’t think so. I think the fear of failing at the goals becomes a self-fulfilling prophecy for most people.

They don’t want to invest so much time and energy learning to do it right, and risk failing. Everyone wants to be fit, but few people achieve what they want because they think that it is a pass or fail endeavor.

Try this: instead of thinking about your overall fitness goals (weigh 120 lbs, bench 315, run a 4.5 40) think about the process and how that brings you forward.

Accomplish working out a few days a week.  Accomplish eating more vegetables this week.  Learn about a new recipe that you enjoy and moves you forward.  You can’t fail with these objectives, you simply do them often and the “success” starts to happen.

Videos Inspire, Words Create Action

-         A good book does more than just to read it, soon I must put it down and live upon its hint –

-         Henry David Thoreau

I am starting to plan out an editorial calendar for video creation.  I am going to be creating Superior Athlete TV.  Showing athletes training, and workouts, and the why we do what we do.  I want to do this to inspire people to be more and try more. However, I still think it is the words of what is said, and what is typed, that create the action that we live upon.  Words create the framework for change, if they are positive and appropriate they can unlock a person’s genius.  Similarly if they are negative and

Words create the ability for action

Words create the ability for action

off-base they can lead a person to a dead end that diminishes their long term efforts. This is why I write and create; to provide people with potential.  To provide the words to live upon and reach for what most decide is unattainable. 

I want to inspire action, I want people to live the life they have imagined.

I Love Food

I am dieting down right now; all my meals are planned and prepped Sunday-Wednesday, when I re-cook for Thursday-Saturday.

With restriction often comes the fear of loss, which makes people run to their comfort foods. We as people hate the feeling of loss, it is a powerful psychological function that can break even the best persons will.

Remember that guy/girl who always talked to you, and then they met someone else and didn’t flirt with you anymore?  You wanted them back and felt the feeling of loss, even though you couldn’t care a few weeks earlier.  That is fear of loss.

I get the same thing when Melissa keeps things from me.  I feel loss, and I want it back and I will do what she wants to have it.  Fear of loss

She feels it when we diet and I take her sugary snacks away.  Feeling a sense of loss creates the idea that you NEED to have them back.

Here is a better strategy: instead of feeling loss, think about gaining control over when and what you eat.  Realize it is now your choice and that you have a plan.  Make foods that you LOVE to have and then make them in portions that make sense.

As I write this I am having sweet potatoes, snap peas, and meatballs.  I freaking LOVE meatballs.

Meatballs are lifes most perfectly portable protein source

Meatballs are life’s most perfectly portable protein source

I am the ultimate carnivore, and I want red meat nearly every meal.  So I portioned out 3 meat balls that are about 4 ounces of protein.  I now get something I love and I controlled how much I have.

I am enjoying the control I have over what I eat, and I know it will help you too.

What Are Your Ideas?

What inspires you to take action?  What is your outlet for being a better athlete, for being a better human? Share your random ideas here and let me know what you think, don’t live in blog silence!

Top 5 Fitness Trends of 2014

So we were 3-0-2 in the first ever predictions article.  Finding the things that seem to be the hot topics and filtering between the trends and and the fads is a challenging but fun game to play.  My hope is that I usually get one or two things right (and no more than two things wrong) each year.

From talking to other coaches and seeing the trends in fitness unfolding, here are my predictions (guesses) for what will be the hot ticket conversations in fitness in 2014

#5) Shortened workouts:  Not that magic bullets haven’t been big deals before, but more and more people are talking about efficiency.  With CrossFit timing their workouts already, people are in a hurry to get fit and that will open the door for more abbreviated training sessions.  What will they look like?  It depends!  P90X is rolling out 30 minutes workouts, and Shawn T is rolling out a 25 minute session.

Physical Therapy in my facility runs around 30 minutes.  Some of my training sessions only take about 45 minutes to complete.  For some people, 10 minutes is all they have and all they will put up, so I see classes and groups growing in the shortened segment.  It is cheaper and faster and you can roll people in an out at a greater clip.

Will this trend last?  Who knows, but I bet it gets a lot more involved this year

#4) Trainers are going out on their own more:  You could say that this isn’t a reach, but I see the growth of a business mindset, along with an influx of new blood in training and the idea that people want to create something more and I can’t help but seeing more trainers starting more businesses

Is this a good thing?  No.  Most coaches currently aren’t really that good to begin with.  There are a lot of people able to sell their skills without really being all that skilled.  The internet has done a fantastic job of making people famous for working out more than for actually making people better.

For some though, this will be great.  Great coaches deserve to have great businesses.  For the longest time the only way to make money was by working for a big box who marketed the gym for you and made sure there was a steady stream of clients each month.  If you are good though, people will follow and find you.

That I see happening a LOT in 2014

#3) Alternative Training Becomes The Training:  Kettlebells, CrossFit, Performance Centers, Band Training, these will all become the way people train in the New Year.  Traditional free weight training was taken over by machine based training, functional training has now brought rise to these alternative methods.

Why?  Because they are fun and they work.  Even more, they were popularized by CrossFit commercials and the like. Boxes and suspension trainers have been in my workout routines for 15 years but are still “new” to some people.  This year, kettlebells will rise in gyms.  TRX classes will populate, Olympic lifting will keep growing and Performance based training will reach the “executive” athlete.

Embrace this style of training.  These are the magic bullets (not magic at all)

#2) Neurological benefits of lifting weights:  One of the things that happens when we lift and get stronger is that we create stronger ties between our brain and our bodies.  This connection creates greater cross connection within the rest of the body as well.

Think of it like this:  creating a new development of houses brings new people to the area, but the new roads create alternative routes to be taken in case of emergency.

Why is this helpful?  Well imagine that you have torn a ligament in your knee (ACL) and cannot run and move, but you CAN train your core and upper extremity with great effort.  This neurological work will bring about greater coordination of the whole body, and not just the areas trained.

This is my baby for 2014, this is what I will be attacking and working on.

Does this make sense?

#1) This Website Will Explode With Content:  This is more of a commitment from me.  I want to educate people more, I want to write more and get the word about what we are doing to make better athletes and people spread throughout the world.

When I first started helping my friends in the weight room when I was 13 I never knew that this is what I wouldd do, but it is and it makes total sense the more I do it.  I love writing and helping people, and I want to do interviews and document my travels more.  With that I hope you will share this content whenever you get a chance, and I appreciate everyone who has been reading.

I appreciate you, and hope to connect more with you this year.

Thank you.

Read Like A Strength Coach

So often I tend to share with you only that which I have to say.  Today instead, I wanted you to get a slight insight into what I read during the week.  I spend a great deal of time mastering my craft to bring you the best information possible at all times.

Strength and Conditioning Reading

Each link is to one of the websites that I respect a great deal along with a summary of what it has to say.  Enjoy

Creating A Better Nights Sleep

Precision Nutrition is the leader in education on nutritional strategies for all people.  They don’t just help you lose fat, but gain muscle effectively.

This article showcases one of the most misunderstood aspects of reaching your goals.  Sleep is vital to make effective use of your nutrition and your workouts.  Sleep is where we improve ourselves, where I body repairs us, where the food we eat takes hold and becomes what we will become.


Here are the tips I like the most

  1. Keep a regular schedule:  By changing dramatically when you fall asleep every night, you upset your bodies ability to to find a rhythm.  By keeping yourself from finding balance, you decrease the impact of the work you are doing
  2. Do a brain dump:  I am the worst with this.  I go to bed thinking about 25 million things for what I have to do the next day, for the week, and the goals I have for the month.  By writing everything down I plan to do, and allowing myself to realize I can pick back up tomorrow, it calms my mind and makes sleep easier to achieve.
  3. Go to bed before midnight:  Regardless if I sleep the same amount of time, I feel better the longer before midnight I finally knock out.  I once heard Jason Feruggia say that an hour before midnight is worth two after.  History agrees with him.

Align Your Pelvis to Decrease Pain

This is a blog post from Chad Waterbury.  If you have never heard of Chad he has been a strength coach and trainer for a long time.  For a while he was a big time contributor on nearly every site you could find.  (Note to self: Contact Chad).

Anyways, posture and its impact on performance was the hot topic this year.  This article gives one of the key moves that has changed what I do.  Realigning the pelvis creates better length in all the muscles and can decrease back pain.  You reall’y don’t know how jacked up you are as you are reading this.

Its bad.  Like, really bad.  Don’t worry not like you are going to die bad but, maybe, not really.

5 Foods For A Healthy/Lean Body

The Poliquin group has collected a ton of data on the body over the lat few decades.  Charles Poliquin is an original strength coach.  This field is new.  Twenty years ago it isn’t what it has become today.

This article shows 5 foods to add to your diet today for better health

Coconut Oil, Avocado, Eggs, Cocoa (not chocolate crazies), and Kimchi (or sauerkraut)

All of these food help to improve health and aid in dropping body fat.  Stack these all together and we can start to make some serious changes!

How many days of reading is that?

I read all of those articles today, along with about 3 more. Due to the tactics of a Mr. Tim Ferris, I can speed read and get through about 400+ words a minute.  This allows me to absorb a lot of data and go back to something if it seems like it is an impact piece.  You get the benefit.

Go dominate faces today and enjoy yourself.  I am going to go eat chicken and butternut squash soup that the kettle bell fairy makes me.


Getting Swole and Shredding up: The TRUTH Part 1

Quick pop quiz:  Think of the people you know who, work out, who have made a dramatic change in their body over the last year?

I am talking lost 20+ lbs and kept it off or gained 10 lbs of muscle

How long is that list?  1 or 2 people if you are a regular person who doesn’t spend time doing this for a living?

Why is that?

With all the information out there and the different gyms that people go to and the spin studios and yoga and bootcamps and pilates classes and…you get the picture.

We know that people are lifting weights.  We know that people are riding their hamster wheels for hours and yet things aren’t really changing.

In fact some people do all of this and GAIN substantial amounts of weight.

I am going to give you the truth that some trainers won’t share

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The greatest fitness tip ever

Work harder than you did yesterday.

It’s not fancy and it isn’t very specific.  That’s the thing, the more generic the audience for a tp the less specific it can be.  We can’t all bench more to get a better bench, we can’t all just diet off the pounds we want.  Not every athlete is successful from just taking 10,000 swings or shots.

Yet every athlete.  Every person.  Can strive to do more and work harder than they did yesterday.  If you string those together for a year that is a lot of progress.

Might be the best tip I’ve ever given

Bill Rom is the top strength and conditioning coach on Long Island.