Top 5 Takeaways from my Perform Better Conference August 2-4th

Over this past weekend, Coach Joey put down the weights (only for a minute) and picked up the books at the annual Perform Better Conference in Providence. This conference not only keeps Joey’s CSCS certification active, but teaches him tons of new things he can bring back to the gym for better workouts, better nutritional advice, and better overall health. Below are the top 5 takeaways from the conference that you can take into your own life.

1)    Connections – Making connections at one of these top notch seminars is a funny thing. I met and reconnected with so many amazing coaches over the weekend. Some were “famous” in the industry, some were just attending, and some in between. While this will not lead to more sales for someone like me, it goes far beyond the sales or money making possibilities. Having a great network around you is one of the most important aspects of a successful and fulfilling and happy life.

2)    There are some easy ways to drum up business and community outreach that doesn’t take thousands of dollars just a little bit of courage and connection with local businesses and restaurants. Be on the lookout for me at some local great places soon! Not only is this a great opportunity to promote the gym, but hopefully it will lead to some pretty cool local recommendations for you all to check out!

3)    Have some confidence and go after what you feel you deserve and work really hard for. It was a wake up or kick in the butt talk about putting in the work and making sure you get the results you are working for. Just like in the gym, you get back what you put out.

4)    Geeky tip(s): 

a.    Mobility before stability- You need to be mobile (having joint range or motion) first, then we can make that joint stabile from teaching it how to “Brace” or get strong. When we lose mobility, we tend to slow down and have degeneration.

b.    When working on stability, the simple act of breathing out hard gets most people to brace their core pretty well. This can be used in many aspects, even a setup for a deadlift. After you breathe out hard and feel that “brace” you can keep it and get a small breathe in and pull.

c.     Fat loss training still needs high reps, speed(power) work, heavy work and mid rep work. A good fat loss program will have all the above, just like we have at Jtab! (funny how that works, right!?)

d.    The simple cue of trying to pull apart a band or anything you’re holding onto, will help engage your lats more, especially for those that have difficulty working that area.

5)    Taking “diet” breaks more often than you think will usually lead to better adherence and results. It’s not normal to be “dieting” for 3 years straight. Not only is it not normal, its super detrimental to your hormones and health, and can actually have the opposite effect of what you’re trying to do. Eat above maintenance for a few days/weeks and then go back to base or below base level. A few days break can help keep your body on it’s toes, and burning fat and calories.

A Brand New Offering from Coach Joey!

Conjugate: combining two or more parts to form a single bigger piece.

When it comes to lifting, I’m always striving to find new ways to combine different techniques (or conjugate them) to make unique, fun and of course most effective workouts for my clients.

I am offering a variation of the conjugate method to my clients already doing 2+ days a week. The complete program is 4 days per week. For those unable to commit to that, I have a 3 day version condensed as well.

Spring is here, Summer is coming, and I want to offer a different approach in getting strong and lean with more days/week. It’s time to up the anti and fast track your results. For those wanting to try it, you have to be able to commit at least 3 days a week and optimally 4 - and the program runs mid April through Mid July, perfect for getting you summer ready.

What is the conjugate program exactly? It is a Strength and Hypertrophy Program with dedicated days for each “function”. There are 4 days, alternating upper and lower body (2 lower, 2 upper per week or 1 upper, 1 lower and 1 longer full body day). Each day has a specific focus, which makes the conjugate different than other programs. One lower body day is all about hitting a 5 or 3 rep max of the squat or deadlift for that day (max effort lower), one upper body day tries to find your 5 or 3 rep max for the bench press (max effort upper body), etc. The other day(s) are rep(hypertrophy) work or dynamic effort days. On the other 2 days there is a dedicated day for high rep lower body work and a day dedicated to high rep upper body work. In layman’s terms, you alternate between days where you max out heavy lifting, and days with lighter way and higher reps.

Not only is this aimed towards getting you summer ready quickly, but I am offering this at a MASSIVE discount. Please reach out to me for more information on pricing, but let’s just say you’ll be getting even more workouts, for less money. It’s a win/win for all!

A couple of disclaimers: This is not for beginner (and tif that is you and you’re not ready yet for a more advanced program and that is totally fine). You also have to have an idea of basic movements in order to switch out different exercises weekly or monthly. Remember this is a huge discount for more days so there will be some more autonomy on your part if you (chose) to do it.

For the right people it will create a great growth and strength stimulus and also added bonus of burning lots of calories from added lifting days (and intensity).

Who’s ready to start cranking up the intensity at Jtab? Whoever wants to give it a go and can COMMIT to at least 3 days(better with 4), then let me know!  Stop by and see me at the gym, send me a DM on Facebook, or email jtabtraining@gmail.com for more information, pricing and to sign up!

Dan John: Do It and Diet

For today’s blog we’re borrowing one from Olympic Lifter, Dan John, who is diving deeper into fat loss and what really effects it. We talk a lot about training here at J-Tab (obviously, it’s what we do!), but we also know the importance of diet, and how much it actually has to do with losing weight and fat (hint: pretty much everything!). So, if you feel like you’ve been struggling to cut the fat, read up on Dan’s take on what really impacts things, and how you can get yourself on the right track!

DAN JOHN: DO IT AND DIET

My good friend, Amy, was telling me something that bothered me: her nutritionist stated flatly that exercise has almost nothing to do with FAT loss. I tried to counter that argument and realized:

I have been wrong. A long time.

It’s true: FAT loss happens in the kitchen. FAT loss happens when you shop, chop, slice and dice.

If you are a personal trainer and you convince all your clients to eat protein and veggies at every meal and drink only water for the next two or three years, you will become the most important name in the fitness industry. Your clients will have unparalleled success in body composition.

And, the exercise we insist upon doing might have little value.

The British Journal of Sports Medicine says it clearly:

“ . . . (M)embers of the public are drowned by an unhelpful message about maintaining a ‘healthy weight’ through calorie counting, and many still wrongly believe that obesity is entirely due to lack of exercise. This false perception is rooted in the Food Industry’s Public Relations machinery, which uses tactics chillingly similar to those of big tobacco. The tobacco industry successfully stalled government intervention for 50 years starting from when the first links between smoking and lung cancer were published. This sabotage was achieved using a ‘corporate playbook’ of denial, doubt and confusing the public.

Coca Cola, who spent $3.3 billion on advertising in 2013, pushes a message that ‘all calories count’; they associate their products with sport, suggesting it is ok to consume their drinks as long as you exercise. However, science tells us this is misleading and wrong. It is where the calories come from that is crucial. Sugar calories promote fat storage and hunger.”

Even when you smash the evidence in my face, I still think exercise has a role. But, I have the same blinders everyone else has: I KNOW exercise is “good for you,” so it must help in FAT loss.

But, maybe it doesn’t.

Certainly, we have gone too far claiming exercise incinerates FAT “right off your body.” Now, of course, with various cryotherapy and cold treatments, we use extreme cold to melt fat off the body, so we seem to be going in two directions at once.

At workshops, I spend quality time walking people through a system of approaching training to help people make better choices and save the precious drops of self-discipline so we can focus on better food choices.

Then, about half way through the talk . . .

The hands go up. I know what the question is going to be; it’s always the same question. It’s about FAT loss.

But first, let’s rewind and pick up at the beginning of the talk. I use a system that I discuss in Now What?, my attempt to teach people the keys to successful performance.

Read the rest of Dan John: Do It and Diet

Mini Band Lower Body Working pt. 1 of 2

Today we're featuring one of the favorite tools at Jtab Training, the mini band! At about $2 per band, this is something you can easily pick up at any gym supply store or online. So grab yours (or ask me to order one for you) and start using it at home for some great resistance training.

Today is part 1 of a 2 part series featuring the mini band and we're starting with the lower body. This series of 3 exercises features glute walks, squats and glute bridges which can all be done without extra weights at home. Not only will these moves help shape your legs and glutes, but offer you better balance and stability, relieve pressure from your lower back, AND burn calories.

At Home Strength and Fat Burning Exercises

Today we're all about bringing it back to the basics. We're talking squats and pushups. You may be thinking to yourself, "I already know how to do those, why are you bringing them up?" Because they work! There's a reason they've been and stayed popular for so long and that is because they are easy, effective and almost everyone has the ability to do them without any extra equipment. 

If you're looking for something to start getting you back in summer shape, that's what we're bringing to you today. We're breaking down these 2 basic exercises and showing you how you can increase their difficulty as well as turn them into fat burning workouts.

No Equipment Leg Circuit

One of those people that simply loves fall? Getting outdoors as often as you can to enjoy the last legs of the beautiful weather? Today we've got a leg circuit that you can do in the backyard, park, open field or wherever you have a little bit of room.  It starts with a few good stretches to get you loose and ready to go. Then that's followed up with a circuit of squat jumps, reverse lunges, squats, side lunges and the finished with glute bridges. 

Not only will you be working your glutes, inner and outer thighs and quads for some great legs, but you'll be jacking up your heart rate for fat burn and cardio.