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Thursday, February 28, 2008

Back in action...

Sorry for the delay, but the Aussie trip has totally wrecked me on the back end! I felt great the whole time I was there, but the last couple of days have been rough.

Just in case you're not signed up for my newsletter, here's a link to today's. In this I discuss some upcoming seminars, a teleseminar I'm taking part in (which starts really soon!), and an exclusive interview with the one and only Dave Tate. Check it out here:

February 28th Newsletter


Stay strong

Tuesday, February 19, 2008

Random thoughts...

Today has been totally random so far, so here are some random thoughts on my end:

- Congrats again to the UHS girls b-ball team. They gave a gutty performance in game 1 of their regional, falling behind 27-14 in the second quarter. The other team simply could not miss from three point range! They weathered the storm, made a few key runs of their own, and won the first game 61-53 (or something like that).

I didn't get to attend the evening game (I went to IU vs. MSU), but it wasn't even close - I heard it was a 20 point win. Congrats ladies!

The next opponent is a good one - the 4th ranked team in 1A, but I feel like our girls are coming together at the perfect time. More importantly, they can play at a speed and intensity level that wears on girls over the course of the game. Good luck this weekend girls, and if you win I'll be at state!

- No one should ever travel with me; every time I try to get on a plane there's a delay.

- I think people are starting to figure out this whole warm-up/mobility thing, now if they could only fix their programs!

We all know the first exercise may be the most important; here are some first exercise selections I saw in the gym today:

Curls on a bosu ball
Seated hip abductor machine
Machine preacher curls

Hell, I'd rather see someone bench - at least it would be a compound movement!

That's it for now. As many of you know I'm on my way to Australia today, so I'll do my best to blog from the road. I even have the digital camera to help chronicle my trip, so we'll see if I can't git-r-done!

Stay strong

Thursday, February 14, 2008


Building the Efficient Athlete:
This is a must for anyone looking to work with athletes or general fitness. Mike and Eric do a great job of addressing functional anatomy/biomechanics and various assements that can be done to help the trainer design better programs. This product should be in any serious trainers library

Magnificiant Mobility:
Great DVD outlining various dynamic flexibility exercise that could be included any client warm-ups to give them great results for improving their mobility and function. This DVD gives you a lot of great ideas to include in getting your clients ready to workout, while improving on an often neglected part of many client workouts - utilizing the warm-up.

Inside Out:
Great DVD going over various exercises to help improve upper body mobility, especially thoracic spine and scapula. This DVD outlines some great exercises that are often overlooked and not addressed in many programs. This DVD should be in any trainers toolbox - outstanding product.

Keep turning out these great products!


Jeff Fellure, MS, CSCS, PES
Performance Enhancement Director
Results By Design, LLC

Monday, February 11, 2008

Congrats UHS girls b-ball!

I'd like to take the time in this blog post to congratulate the University High School girls basketball team. Ranked in the Top 10 of 1A basketball for the majority of the year, they absolutely dominated their sectional games.

In their first game (they had a bye), they won 77-11. The following night in the sectional championship, they won by a staggering 36 points! I've watched a lot of basketball in my day, and their first quarter was some of the best team basketball I've ever seen. Great ball movement, passing, and a stifling defense helped them sprint out to a 22-0 score by the end of the first quarter. Needless to say, this crushed the will of the other team, as they were visibly deflated after that.

Here's the link to recap their season:


These girls have played at a consistently high level all year. There were several games against bigger schools (2A and 3A size) that they might have won had it not been for a few possessions. With the core of the team being sophomores and juniors, I expect big things out of our team this weekend going into regionals. Obviously, next year the sky's the limit as well.

Great job ladies and keep up the good work!

Stay strong

Friday, February 8, 2008

Weekend motivation

If you've got some heavy training sessions this weekend, these clips of Mariusz Pudzianowski squatting should help with the motivation ;)

Just ignore the curling at the end and you'll be fine ;)

Stay strong

Thursday, February 7, 2008

Cut your calories in that coffee

I like coffee.

Ok, I don't just like - I love it. It may piss my wife off, but hey, I could have worse habits! ;)

Here are some simple, yet effective, tips to cut calories while simultaneously keeping your body fat in check.

1 - You could always drink black coffee, as it has very few calories. But that's so 1990.

2 - If you're more interested in the mocha-mocha latte from Starbucks, Caribou, or an independent local chain, follow these simple steps to slash calories:

- If you haven't already, switch from regular/2% milk to skim milk. This step alone makes a HUGE difference.

- Try cutting down on the actual milk in the product; for instance, switch from a Venti to a Tall but keep the same number of espresso shots. You'll maintain the caffeine you've come to grow and love, while decreasing the milk (and therefore, the calories).

- Switch from traditional syrup to sugar-free varieties. I don't really like either in large quantities, so I only get one pump of flavoring in my drinks. Again, this could drastically change the amount of sugar and excess calories you are taking in.

- If all else fails, drink the espresso straight up or get an Americano (water + espresso).

The jury may still be out on the pros/cons of coffee consumption, but these simple tips can help you cut the calorie content while still enjoying your favorite beverages.

Stay strong

Wednesday, February 6, 2008

You have homework!

One of my favorite movies of all time was "Fight Club." I really like it in the beginning, but it got a little crazy when they started giving homework to their participants.

With that being said, though, I'm going to do the same to you ;)

If you read this today, tomorrow, or whenever, take it upon yourself to make a positive impact on the people you work with. For example, today I'm working with a female sprinter who made it to regionals last year as a freshman. She's pretty good at top-end, but her starts and overall strength are poor. My goal is to teach her the basics in the weight room, give her a solid program, and make sure she gets the most out of her training.

Tomorrow, I start with our boys soccer team - they're finally getting in for some off-season workouts. My goal is to begin teaching them the basics: Foam rolling, basic mobility drills, etc. They are also incredibly weak, so I want to teach them the basic skills they need to be successful in the weight room. They may never go on to play high-level soccer, but good mechanics and technique in the weight room can be used forever.

Basically, my goals are to have a positive impact on these kids over the next two days - what are you going to do?

Stay strong

Tuesday, February 5, 2008

How to spend $60 on a training session WITHOUT a trainer

I was reminded of a funny story yesterday - my first experience with "commercial" gyms.

While at Ball State, and then later while I lived in Ft. Wayne, I had always trained in powerlifting facilities. However, when I first moved to Indianapolis I didn't have a place to train, so I set out to find the most "normal" commercial facility that I could. After checking out several places, I finally ended up at Gold's Gym. They had decent equipment: a squat rack, a place to deadlift, etc. Basically, everything I thought I'd need.

So I go in on a Tuesday and sign my paperwork. I remember the total was ~$60 for the first month. Tuesday's for me (at the time) were squat days, so it was all business when I entered the gym. I go through my dynamic warm-up, and I'm feeling pretty good. I throw on my knee sleeves and squat shoes, and next thing I know I see the gym attendant walking my way. I'm thinking to myself, "What could I have done - I just friggin' signed up and I haven't even trained yet?!?!?!" Here's how the conversation went:

Attendant: Sir, I'm going to have to ask you to leave.

Me: Ummm, why?

Attendant: Well, this isn't my real job. I actually cut meat at Meijer for a living. The guy who was supposed to come in next cancelled so I have to close the gym. (Note: A guy in the back is now turning off all the TV's.)

Me: So I just paid $60 to sign-up for a gym and I can't work out?

Attendant: Yes, I'm sorry.

So as I start to pack everything up, luckily the next guy shows up and I get my squat session in. But it gets better.

Fast forward one day - I go back in on Wednesday to do my bench session, and there's a big sign on the door. It read something like this:

"We're very sorry, but Gold's Gym is now officially closed. Thank you for your patronage over the years."

And that's how I spent $60 on one training session WITHOUT a trainer.

Stay strong

Monday, February 4, 2008

Testimonial for Building the Efficient Athlete

Building The Efficient Athlete has expanded my knowledge, both theoretical and practical, two fold. It has enabled me to not only improve my client's training but my own. I also find it easier to network with other chiropractors and physiotherapist's which can only only assist me in building a strong referral base. I strongly urge anyone with any interest in strength and conditioning to get your hands on this.

Even if you ace the postural assessment section, I guarantee you'll learn something in the exercise assessment section. Something for trainer's of all experience.

Melbourne, Australia

Friday, February 1, 2008

Age ain't nothing but a number...

Following up on Monday’s post, here’s a video clip of Big Brad Gillingham pulling a massive 859 pound deadlift (390 kilos).

As I stated before, Brad is a guy that I really look up to in the sport of powerlifting. He hasn't cut any corners, and has trained hard over the past 20 years to become one hell of a lifter.

Stay strong