Accountability – how Gary Vaynerchuk got serious about his health

Accountabillity

One of my mentors: Gary Vaynerchuk recently figured out how to get serious about his health. It was all about accountability.

Sometimes I feel like I’ve talked about and written about this topic so much that I’m beating a dead horse. However, I just read another article that inspired me to hit the topic again.

I strongly believe that it’s the key to success so I’m going to continue to beat that horse till the message gets across!

The article I just read was by Gary Vaynerchuck and he posted it on Medium. I’ve been following Gary, his YouTube show, his books and all of his advice for years. He’s a very smart guy. So when he decided yesterday to write an article called “How I Finally Got Serious About My Health” I jumped on it! Continue reading “Accountability – how Gary Vaynerchuk got serious about his health”

Why should you pay for a Running Coach?

Runners all over the country are flocking to the roads, and races are reporting a record number of participants. Running as a competition is as popular as ever which means there are more opinions about running and training easily available. Training plans are becoming increasingly easy to find, what was almost impossible 10 years ago is now as easy as googling or browsing Pinterest. Just check out what Chad sent me last week –

chad 5k plans

Those are 5k and 10k plans that came pre-loaded on his phone – running is everywhere! but is it all useful? That is where you need a skeptical eye towards everything you read. Take those plans on Chad’s phone for example, Who wrote those? Whom did they write those for?

This is the problem with these generic plans – many times they are super generic as to appeal to as many runners as possible. Those plans weren’t written specifically for you, with your past experiences in mind. Going with one of these generic plans can be like playing the lottery – every once in a while you’ll win but your chances don’t look great.

This is where having a coach comes in handy, because there are a lot of aspects to those plans that a good coach certainly won’t neglect.

PERSONALIZATION

I’m not saying you can’t have success off of a plan you find online, some of those are written by great coaches who have had a lot of success coaching Olympians and national class runners. However, they didn’t make that plan for you! They didn’t make that plan with your background and your likes and dislikes in mind. You might run a pr but then what? Where would you go from there? Running the same plan over and over again will not get you results, What’s that definition of insanity?

There is another part to that equation: most plans leave out a few crucial details that mean more to your training than any plan would – Mileage and Nutrition. These may seem unrelated but trust me they are and a good running coach can make sure you do these right:

MILEAGE

Mileage is tricky – some people are naturally aerobic monsters and can handle more mileage while other people benefit more from less mileage. Either because they are injury prone or because they just flat out don’t run as well on a high mileage plan. What straight up mileage does, when coupled with the right workouts, is helps with your recovery and builds your aerobic system – easy run mileage is for the most part untaxing on your legs while still making an impact on your runs. It can also help with recovery, without getting too scientific easy runs help signal your body to loosen up and get rid of soreness as long as you stay in your range. ( Check this blog from Chad on why more exercise when you are sore is better than no exercise http://anthrophysique.com/2015/08/27/im-too-sore-to-workout-i-need-a-rest-day/ ) Think about it, your whole plan can hinge on the amount of mileage you decide to take on – Why leave that up to chance? This is why having a personalized plan is key, you will never get a straight answer on mileage from the Internet… trust me I’ve tried.

A plan like this won't be enough for most runners
A plan like this won’t be enough for most runners

NUTRITION

Nutrition is the second aspect to your training that most plans just flat out won’t talk about, you will be burning a lot of calories so why worry about what you eat right? Wrong! Nutrition is arguably more important while you are training – that is making sure you eat the proper nutrients, getting enough protein, taking in all of the vitamins and minerals that require training on a high level. You don’t need a restrictive diet – you really don’t – but you do need a healthy lifestyle. You can still enjoy your favorite foods just make sure you aren’t eating for the sake of eating, you are eating for the sake of fueling for your next run.

Maximize your time by taking out the guesswork, I’m here to make sure you run your best on the right day – with a plan designed for not just short term success but success over the rest of your running career. This is what personalization will do for you, I will take your race and work backwards from there keeping in mind your schedule and your strengths/weaknesses. Think about it in a logical sense; you are investing time, money and energy in a race so you better be fully prepared!

With my plans you will also have the confidence in knowing you will run your best on that day!

If you want to learn more or have training questions in general give us a shoutout on Twitter @anthrophysique and if you want to know what a personalized plan can look like for you, fill out the form below.

-Justin

Why Having A Coach Is So Important?

Online Coaching Client 3

Exercise technique is one of the most misunderstood topics I have seen in the fitness industry. Everyone wants to have the “perfect technique”, but they rely on a medley of unreliable resources: friends, a person at the gym, or youtube videos to emulate their technique after.

Why is that not a good idea?

Well, in short, it is unlikely that the person you are emulating is the same gender, age, height and weight, which should come as no surprise. Variables like limb length, joint depth, muscle flexibility, joint mobility, and adaptation to movements are often overlooked by the average gym goer, youtube viewer, and even many inexperienced personal trainers.

Here is an example. Person A is female, 25 years old, 5’5, and weighs 150lbs. Person B is male, 30 years old, 5’10, and weighs 190lbs. The untrained individual would think their squat technique should look the same – shoulder width stance, knees over toes, torso leaning forward at a 45 degree angle, ect. Think back to your high school human anatomy class, you will remember that women generally have wider hips than males to accomodate for birth. Their femurs point down toward the ground at an angle (referred to a the ‘Q angle’). Although Person A is a bit shorter than Person B, many females have long legs/long femurs for their height. Depending on their genetics/heritage, they may have a very shallow or very deep hip socket which will affect how the leg articulates in a free flowing motion.

With all of those differences why would their squats look the same? Should they look the same? Highly unlikely.


This is why having a well educated coach is so important.

When you are in the gym, you are repeating a motion several times for several sets. Just like any other sport movement, like swinging a baseball bat, the more repetitions you perform, the more ingrained the movement becomes into your daily life. If you have fundamental flaws in your movement patterns in the gym, they will likely creep into your daily life increasing risk of injury. You squat down to pick up the groceries in a similar fashion to a squat movement. You get up off the floor after playing with your dog in the same manner as a pushup, ect. A good coach will be able to pick up on movement faults in your exercises and determine if there is a specific weakness, or just broken down technique.

Now, I can’t sit here and write an article on how to squat perfectly or do the best pushup you can without seeing some video or watching you in person. But what I can do is explain a couple of universally valid concepts that apply to all exercises.

Concept 1: A safe exercise creates stability at the joint (shoulder/hip)
The best way to create stability within the hip or shoulder joint is in a position of flexion and external rotation.

The picture below is of my client of mine. His squat isn’t very deep, so he is probably at a low risk of injury. To the untrained eye, this looks like a pretty standard bodyweight squat. It’s easily something others would emulate in the gym. I use an application which allows me to view videos in slow motion, draw lines, and really understand what is happening during the motion.

Ian - Client analysis

From a coaches perspective, here’s what’s actually going on:

He is sitting down rather than sitting back – giving him less than ideal glute muscle activation. His center of gravity has shifted forward about 4-5 inches putting a large sheer force on his knees. The arch in his foot has collapsed because he doesn’t have the ideal ankle mobility. Simple coaching ques like pushing the knees out so ankles aren’t collapsing, and sit back, not down will enable him to create more tension and stability in his hip joint. That will correspond to keeping his center of gravity over his feet, keeping the foot arch intact, enabling the majority of his technique issues to take care themselves.

Concept 2: Neutral spine means neutral!

The spine is designed to be able to move in all directions. However, according to Dr. Stuart McGill – the world’s foremost expert on spine biomechanics, the greatest contributor to back injuries is repetitive flexion or extension of the spine. Squatting with an arched back, doing pushups where your hips sink and spine extends, or doing a sit up like a pill bug rolling into a ball is a fantastic way to herniate a spinal disk.

Having a neutral spine literally means reducing/eliminating any arch or rounded shapes from your spine and maintaining that rigidity through the duration of the movement

Here is a picture of AnthroPhysique coach Chad performing a bodyweight squat. His back is completely straight, even during a very deep squat motion.

Ian - Client Analysis 2

In conclusion

If you are serious in creating positive change in your own health and fitness, it is critical to enlist the help of a good coach. Having a coach will create a gameplan to reach a series of smaller goals that will ultimately contribute to the larger goal. A good coach will determine different flexibility and mobility weaknesses, muscular weaknesses, dietary deficiencies, lifestyle challenges, and determine the best and safest way to create positive changes. A good coach will keep you accountable and honest, ensuring that your are putting a sufficient body of effort forward. A good coach will show you the right technique for YOUR body to maximize results and minimize injury. Most importantly, a coach will give you the tools to become the best version of yourself.

Your options: Personal Trainer vs Online Trainer?

If the trainer/coach is so important, what are your options? You are essentially left with two options: the in person trainer, or someone you speak with over the phone/online. The most obvious difference in the two besides the trainer’s presence, is price. PTs can cost $100+/session or $1200+/month and require travel to a gym to complete your sessions. An online trainer costs between $150-350/month and doesn’t require you to exercise within the confines of the PT’s gym and schedule. Additionally, with the power of technology, you can share videos of your exercises, while coaches have apps that can break down technique in depth, and can be anywhere in the world.

If you are interested in working with an online coach, or even just having a technique assessment, contact me with the form below.

Introducing Our Newest Fitness Coach – Shelby Stover

Shelby Stover - Online Fitness Coach

The Anthrophysique family is growing again!

Introducing Shelby our newest fitness coach:

Shelby Stover - Online Fitness Coach

It’s an old motif –

The best coaches are the ones who have had to work the hardest to achieve what they have.

Shelby had done just that, a life of working long hours and not taking care of her diet led to an unhealthy lifestyle, however she decided to change that. This was not a rapid change but a long journey that consisted of a few wrong turns along the way – she was trying to change her life without the guidance of a coach who could have warned her not to trust everything you read on the internet.

She’s arrived at that lifestyle change and learned a valuable lesson in the process – The Simplest Approach Is Often The Best

She believes fitness should be fun and balanced and smart all while you work hard and achieve your goals.

“If you’re looking for an easy road or training program that will have you reading a book while you ‘workout’ than I am not the coach for you; but if you’re looking for someone to help you work hard, smash your goals and help you have a few laughs along the way then give me a shot!”

Shelby is a Certified Strength & Conditioning Specialist (NCSA), Certified Pole Instructor (Vertical Dance), Nutrition Coach (Precision Nutrition), Personal Training Specialist (CanFitPro), Pre & Post Natal Specialist (CanFitPro), Team Coach (TRX), Cycling Instructor (CORE Cycling)

If you would like to learn more about Shelby, or contact her for a consultation – you can find her team page here: http://anthrophysique.com/our-team/shelby-stover-online-fitness-coach/

 

I’m too sore to workout, I need a rest day!

too sore to workout

This is one of the most common and one of my favourite self-prescriptions I hear:

“I’m too sore to workout, I need a rest day”

If you workout consistently, soreness is part of your life. And if you workout inconsistently, soreness is inevitable every time you “restart” your training. Even if you sit at a desk all day soreness is likely part of your life too.

So what do you do about it?

Rest day? Ice bath? Salts?

Most people rest. “I’m sore so I need to let my body recover and rest. I belive this mindset stems from a common doctor response: “if it hurts don’t do it”.

But what if that’s not the best option?

When it comes to exercise, typically it’s the opposite that’s true. If your muscles are sore from a workout, most of the time using and challenging those muscles again will help reduce the soreness.

When it comes to lifestyle soreness, like sitting at a desk all day, the same prescription can be true. Exercising, strengthening and stretching the sore areas/muscles will do a lot to reduce the soreness.

However, if the soreness is extreme due to muscle fibre damage, which is often the case in a “first workout back”, then rest and repair is needed otherwise you can create further damage.

When you have soreness and tightness that has built up over time, recovery and/or reversing the soreness also takes time. And in my experience more time than most people want to invest. I’m talking both time in the sense of days, weeks and even months to recover and also time in the sense of amount spent per day working on active recovery.

too sore to workout
Stand desk stretch and worksesh

No matter the reason, you’ve put a lot of time and effort into creating the soreness so you’re going to need to put time and effort into reversing the soreness too. Also, it can often get worse before it gets better. Recovery is usually a marathon, not a sprint. Plan for the long run and experience the benefits.

Next I’ll talk about maintenance!

~ Chad

What’s the BEST thing you can do for your health?

What's the BEST thing you can do for your health?

A while back I saw the below video on a friends Facebook page. It’s a very cool little video that talks about the single best thing you can do for your health. The great news is that it’s simple and accessible by anyone!

Even though I think it’s a great video, and has some great stats, I wonder how many people will watch it and say “D’uh!”.

Is it really new information to you that exercise is a good thing to be doing?

I don’t think it is. I actually believe that MOST people would easily tell you that exercise is the best thing you could do for your health.

So to me, the question isn’t what’s best for ones health, the questions is: if everyone knows it, why don’t we do it?

I encourage you to take the 9 minutes to watch the video and then answer MY question:

What’s the #1 thing that PREVENTS YOU from doing the BEST THING for can do for your health?

Knowing what exercise to do isn’t enough, here’s why:

what exercise is best

I’d bet good money that you’ve done at least one internet search for a workout program or nutrition plan to help you reach your goals.

Am I right?

You may have even found THIS article through such a search.

The good news is that this interwebs thing happens to hold a TON of information. A simple search should yield hundreds, if not thousands of websites with daily workouts, hundreds of recipes, nutrition plans, and other sites blogging about what you should be eating and/or not eating.

There are 2 major problems that come from this: Continue reading “Knowing what exercise to do isn’t enough, here’s why:”

Personal Training – Why it doesn’t last

personal training

In the last decade I’ve worked with clients in bootcamps, sport specific training camps, personal training, CrossFit, small and large group classes and remote coaching. With this experience, I now look at personal training in a new light, and better understand why it doesn’t last.

To me, personal training is a dependancy relationship between the client and trainer. Most people hire a trainer because they feel like they can’t work out on their own otherwise.  They need a trainer to push them or they won’t do anything.

Sound familiar?  Continue reading “Personal Training – Why it doesn’t last”

Training for an event to help you reach your goals

Mudderella?……Mudderella…..MUDDERELLA!!

Working as a personal trainer for many years, I encouraged individuals to train towards an event. It gave a tangible goal to work towards and one that was achievable.  It gave many people a direction for their training.

Coming off of a 6 week recovery from surgery – which I might add is awful – I needed a new goal…so what did I decided to do? Mudderella!  Having done many different style of events (from running 10k up to 1/2 marathons, adventure challenges, triathalons, cycling events) I felt I needed a new challenge.

I had never done a get-down-and-dirty obstacle course event so I looked into Mudderella.

SOOOOOO, what would training for this type of event look like?

Run lots of hills – EEEEK!

Crawl around in a push-up postition – AAAHH!

downinmud
Photo from shebuyscars.com

Climb over walls – ya okay I could probably manage that

Mudderella-teamwork-660x440
Photo from self.com

PIGGY BACK A FRIEND UPHILL – are you for real?!? This is definitely going to be a challenge!

mudderella
Photo from fitbottomedgirls.com

I decided to do it!

Mudderella Whistler, I will see you on September 26th with my group of 15+ ladies and we will take you down!! We WILL be READY and we WILL take on the mud and finish this race with smiles on our faces!! Follow my journey of training through this blog!

Anyone else want to join us?! Training is just getting started and if we can do it, so can you – drop me an email and let’s get started!!

~ Leslie, Online Fitness Coach

Recipe: 6 Ingredients To A Better Sports Drink

Recipe: natural sports drink

Why are we still buying Sports Drinks?

Look on the label of your favorite Gatorade and you will see ingredients such as Water, Sugar, Dextrose, Citric Acid, Natural Flavor, Salt, Sodium Citrate, Monopotassium  Phosphate, Gum Arabic, Sucrose Acetate Isobutyrate, Glycerol, Ester of Rosin, and Yellow 6… because… what sports drink shouldn’t be fluorescent Orange?

I first heard about making your own post run drink from Roger Banister’s book, The Four-Minute Mile, where he describes finishing a run at the local pub and dissolving a few salt tablets in his water in front of a very confused bartender.

Since then we have had many variations on the sports drink, from what could probably be called salt water to the notorious Gatorade itself. Unfortunately, the industrialization of products such as Gatorade and other sports drinks leads to this long list of otherwise non essential ingredients to make their product look artificially appetizing, as well as prolonging its shelf life.

Well, last week I had had enough and I decided I would try my hand at making my own sports drink, sans the bright Orange coloring… sorry. Continue reading “Recipe: 6 Ingredients To A Better Sports Drink”

Why “I don’t have time to exercise” is BULLSH*T! – Read this and get 30 minutes of your day back

I’m a fitness coach. Every single day I help clients reach their fitness goals. Can you guess the #1 excuse I get when people aren’t keeping up with their programs?

Yes, yes you can. You can because you use it too.

“But Chad, I don’t have time to exercise!”

BULLSHIT I say!

And here’s why… Continue reading “Why “I don’t have time to exercise” is BULLSH*T! – Read this and get 30 minutes of your day back”

How to get back on track after 2+ weeks off

25 minute home workout

Hello, my name is Chad Williams and I have a confession:

I haven’t worked out in over 2 weeks!

I know, I know, you’re probably thinking: “but wait, aren’t you supposed to be a coach?” “shouldn’t you be leading by example?” “how do you get other people to workout if you don’t do it yourself”.

Or, you might be thinking: “Thank god, he’s human too!”

It’s actually that last thought that is the reason for this post.

A lot of times I get comments from clients, or when I tell people what I do, that I’m some super human that works out 8 days a week and sleeps on a treadmill to keep my body in shape. There is an immediate higher standard that I get held to of persistent, consistent exercise habits that no other human being could possibly reach. It’s the standard of fitness coaches, trainers and athletes.

If you have that type of belief, then it’s a major reason you aren’t reaching your goals. You don’t think it’s possible. Let me help you change that belief…
Continue reading “How to get back on track after 2+ weeks off”

Getting Back on Track – You know what to do, you’re just not doing it.

getting_back_on_track

When you think about exercise or your diet do you find it really difficult to get back on track?

getting_back_on_track

Have you ever had the though: “I know what I SHOULD be doing, I’m just not motivated to do it”?

This is a very common topic that comes up with our clients and I wanted to share it with you. Most of our clients know what they should be doing:

  • I should be working out more
  • I should get up early and do it first thing in the morning
  • I should just get rid of all the snack food in the house
  • I should do a grocery shop every week so the good food is ready
  • I should write out exactly what I’ll eat in the week so I don’t have to figure it out at dinner time when I haven’t eaten for hours and am HAGNRY!!!

I bet you’ve thought most if not all of these.

So what gives? If we all know what we should be doing, why aren’t we doing it?

The answer is simple: you don’t know how.

Bullsh*t! you say.

“I know how to do it, I’ve done it before. Heck, I’ve done it many times, It’s just hard to keep at it”.

I’ll agree with that. You likely know how to start, but you don’t know how to keep going.

You don’t know how to keep at it long term otherwise you’d still be doing it.

Here’s the deal:

Building habits are harder than you think. No matter what changes you make in your life, there will come a time when it gets hard. With health and fitness you get sick, the kids get sick, you travel for work, you take a vacation, you get so busy you miss a week, etc, etc. Something gets in the way.

Then what?

Do you have the tools to get back on track no matter what? Do you have the drive, motivation, passion, knowledge of what to do next?

What I’ve found most people need to build is the strength to get back on track when times get tough or they fail. To this day, it’s still something I have to continually work on.

The moral of the story here is that it’s not going to be something magical about the program, workout, meal plan, diet, etc that’s going to get you back on track, it’s building the muscle of taking that first step. Over and over again.

For the first few months, think of every day as Day 1. 

You’ll need to take that first step every day, over and over again to not only get you back on track, but keep you there.

A great first step I recommend you take is getting some guidance. Click the button below to request a free consultation and we’ll help you get started.

Do you know the most important part of a workout routine?

When you think of workout routine, what specifically do you think about?

Squats, sit ups, cardio, weights, group classes, personal training?

Do you think about warm ups and cool downs or leg day and abs day?

When most people think about a workout routine, they think about the exercises they’re going to do, how long it’s going to last or how many reps and sets they should be doing. Of that, what’s the most important part?

I believe that it’s none of them!

For me, the most important part is the ROUTINE!

It’s not about what’s in the workout, but the fact that you have a consistent routine of workouts each and every week.

This is where I see so many people struggling and where I spend a lot of the time during initial coaching sessions with my clients.

As I mentioned in The Perfect Program, it’s not about what you’re doing, but that you’re actually doing something.

The first and most important step of any workout routine is just making it a routine. 

A key element to building a successful workouts routine is to take time each week to schedule when you’re workouts will be. You’d be surprised at how many people skip this step and think they’ll just be able to magically fit exercise in their week somewhere.

You may even be one of “those people”!  😉

Set yourself up for success by scheduling your workouts every week. Then push yourself to make it happen. The good news is that after a few weeks, or possibly months is some cases you’ll be starting to form a solid routine with your workouts.

Once you have this most important piece down, then you can worry about reps, sets and which muscles to work on which days.

Are your workouts a consistent routine in your life? If not, what’s your biggest struggle?