Beast over Burden powered by Barbell Logic

Niki and Andrew discuss what to do when training becomes a drag. This is a re-release of episode 337. Different reasons can arise to make training a drag. You might simply get a little burnt out after months and years of training. PRs don't happen as much, and you might not just hit one or two workouts where you lack motivation--and don't just need a deload--but need a larger shift in training to help build the motivation. Injuries could lower motivation, as PRs may seem far away and frustration may grow as you are limited at what you can do. Also, if you decide to cut and lose weight, this can make things harder in the gym as you have less weight--and muscle mass--to lift the weights, so suddenly your strength may start trending downward. This often happens over time with some rough workouts. You may have to adjust how you approach training mentally. Andrew discusses how he would have an intensive, long process to get himself psyched up, including coffee, a playlist, and visualization. While this did help him on the platform--in the short term--it left him drained and had longer term negative effects. You may develop a longer term goal that gives you something to look forward to: a meet or competition. This can help focus your training and help increase motivation beyond simply getting stronger. Acknowledge that off days will happen, so don't equate one or two bad workouts with a need to shift. Focus on the process of training. Remember your deeper why, that this is your time and you're doing this for yourself. Enjoy the major change from the rest of your day, which--probably--is not physical like your time in the gym. You may also adjust what you do in the gym. You may add some instant gratification. That might mean some hypertrophy work to end with a pump. If you enjoy getting sweaty, it might be your favorite conditioning work. Similarly, you might favor some of the exercises you like and not avoid but at least minimize exercises you dislike. If you dislike a main lift, maybe you back off and focus on some supplementals. Or you could shift the focus. If you've done lots of intensity work, maybe you focus on hypertrophy. If you haven't done AMRAPs or EMOMs or similar schemes, you could do something like that that involves the same lifts but with a different application of stress. Another idea is to put a time cap on the workout. Now--again--don't let yourself abuse this and drag your rest times, but if you're efficient in the gym commit to an hour in the gym and do the most you can--and then call it at an hour. This is a great time to have a coach--or a workout partner--to help keep you accountable so an adjustment doesn't turn into taking it easy for the sake of taking it easy. So, when training becomes a drag, appreciate the process, remember your goals, consider adjusting your mental approach to training & refocusing training. Or, you might adjust training to involve more instant gratification or variety. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts

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Niki & Gillian discuss the concept of small wins and their value in nutrition (and training). Big goals can be scary and overwhelming, and--regardless of the enormity of the goal--little actions, small decisions, and changes of habit accumulate to make the goal accomplishment a reality. We have to ensure we have a way of seeing and acknowledging these small wins. If we're moving close to our goals and improving, these wins are happening. It's important to ensure we have a way to see the progress, acknowledge the progress, and celebrate the progress. Having objective, reality-based metrics (and they don't necessarily have to be scale weight) helps provide an easy way to see progress while not allowing subjective feelings to overwhelm us when we feel we have not improved. This concept becomes especially important during rough patches, when life's difficulties mount and a win might not be "Instagram-worthy," but simply NOT binging or NOT drinking large amounts of alcohol. A win might be not succumbing to self-destructive behavior or even simply limiting this behavior (e.g. we overeat, but not as much as we would have months prior in a similar situation). Another time this matters is as we age and potentially accumulate aches and injuries, or simply our ability to gain strength diminishes. There comes a day when all of our absolute PRs are historical, so we have to celebrate our capabilities and redefine PRs. Identifying and enjoying small wins is another way of saying we celebrate PRs. We may have to redefine PRs away from simply weight on the bar (PRs after 40 or 50 or 60) or enjoying new modified lifts (e.g. box squats) and celebrating what we CAN do. Some common small wins Gillian and her clients see include (but are definitely not limited to):

• food preparation
• portion control
• limiting sweets or alcohol
• trying a new, healthy recipe
• growing awareness
• taking the time to think
• preventing "emergency situations" (e.g. binging)
• taking control of your eating--and feeling empowered
• less guilt around food choices (is the guilt improving your decisions & ultimately your health?)
• how we react after a bad decision or food choice

So, find ways to measure and identify, acknowledge and celebrate your small wins toward your big goals. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts

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Matt & CJ answer your coaching questions, including ACL tears, improving vertical jump, coaching blind lifters, and coaching obese lifters. 0:00 Introduction 2:51 Nutrition Questions from Strength Clients -what is your professional scope? know it, can refer out, and admit if you can't answer the question -if you offer paid nutrition coaching, say that as part of the answer 9:15 Friendships & Clients -need to address issues early on if it's an issue (it will only get worse if you don't) 18:09 ACL Tears -ligaments cannot be healed from physical therapy (require surgery) -seems to have some correlation with hamstring weakness 28:25 Low Bar Squat Pain -high bar not causing an issue, keep doing that -could test low bar occasionally to see it it persists over time 36:15 Building At Home Coaching Clientele -have to establish local connections -need to have your gym look nice -"I take this serious" 44:12 Elbow Tendinitis & Injuries -build trust & have open communication 53:08 Vertical Jump -losing weight can really help -there is a big genetic component -increasing force development helps (strength) -practice the power development 59:00 Training Untrained Obese -meet clients where they are, but assume they can't train--they can -what CAN they do, how can you add stress to that 1:06:05 Coaching Blind Lifters -meet them where they are--they can still hear you -they can feel things better GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts

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Matt Reynolds, founder & CEO of Barbell Logic, takes a minute to reflect on not only what he is thankful this Thanksgiving but--as Barbell Logic turns 5 years old--he reflects & lays out Barbell Logic's core values and his commitment to them.

1. We help you improve your quality of life by experiencing strength.
2. We meet you where you are and help you drive progress using Minimum Effective Dose measured by PRs.
3. We deliver programming solutions that are simple, hard, & effective.
4. Wow you with world-class service and personal, professional coaching.
5. Coach you with models informed by science but applied practically to your real life.

Have a Happy Thanksgiving!

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Scott & Matt discuss recovery and how you can improve your recovery, because though most people don't give themselves enough stress others may go too far in the other direction and now recover enough, which ultimately holds them back from the gains they desire.

Recovery is the opposite or absence of stress. The top two sources of recovery are rest and food. Let's discuss these.

A huge area of rest that people often fall short of ideal is sleep. Here are some sleep tips:

• 8 hours
• Same wake & bed time every day (including the weekend)
• No electronics or light (especially blue light ) right before bed
• Use your CPAP is you have one
• If you can't get 8 hours of sleep, try to nap

Food and nutrition depends on your goals and bodyfat, but here are some eneral tips:

• Prioritize protein: 150g for females & 200g for males every day (and there are outliers)
• Adequate calories (gaining weight--surplus; losing weight, small deficit)
• Carbohydrates: enough and--if attempting to lose weight--consume before your workout
• A glass of whole milk can be a good way to add calories to your meal and get in a surplus if you're looking to gain weight

In addition to food and sleep, ensure you're resting long enough between sets (depending on available time, at least 5 minutes for lower body exercises).

Allow yourself to do smaller weight jumps--at least 2.5lb jumps, especially for the upper body.

Lastly, consider your total stress. This might be other exercise or physical activity. This might be life stress (relationships, work, etc.). Your total stress affects your ability to recover from lifting stress, so limit it insofar as you can.

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Dr. Jonathan Sullivan joins Matt & Scott to discuss what we know about how strength training benefits the joins and how it affects joint health. You can find Sully's YouTube channel here and his Greysteel's website here.

Running actually puts more force on the knee joint than squatting below depth, so the idea that squatting below depth is bad for children (whereas people have no opposition to a child running) does not make sense.

He also discusses the idea of arthritis as a "wear & tear" disease not only being wrong but this concept leading to bad, counterproductive, unhealthy recommendations from much of the medical community.

They also discuss different types of joint replacements.

It is always a good time when Sully joins the podcast!

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Scott & Matt discuss their training and nutrition at a specific point of time. Scott is adjusting to having sold Data Storage, and training and nutrition are in flux. Scott has lost some weight from his highest weight ever, but training is not his top priority.

Matt has been intermittent fasting in the morning, which he has found complementary to his daily schedule at this point in time.

Both Matt & Scott HATE squatting. Matt has bad hips, and Scott has to bend over until his back is darn-near parallel to the ground because of his anthropometry.

This episode really is a discussion for what happens when life prevent training & nutrition from being your focus, you're not hitting PRs, and you might be having tough workouts regularly--how do you react to maintain the habit.

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In this re-release, Matt & Scott discuss strategies for programing your press--practical tips as well as the underlying principles.

The press typically stalls before the other lifts. Fewer muscles contribute to the press and the smallest deviations from an ideal bar path will cause missing reps. Unlike the other lifts, we also have more choices here in terms of form--strict, hip movement, arm movement, Olympic press, etc. Because the press stalls first, MED changes are used first.

Here are the typical MED changes for the press.

• Microloading (2.5 or potentially even smaller weight jumps)
• 3x5 to 5x3
• Move to 4-day split
• Intensity day & volume day
• Change in form: hip throw, Olympic press, bar dip
• Supplemental lift: for press, especially pin press or press lockouts

The press reacts to programming more like an Olympic lift. The press requires practice, especially if a hip throw or Olympic style is used. Heavy triples, doubles, and singles can help.

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Jordan Harbinger, hugely successful podcaster and fascinating character in his own right, talks to Matt and Niki about his journey through involuntary hardship that he underwent a few years ago. A few years ago, Jordan was on a different large podcast that was not his own. During his time on the podcast, he matured and over time felt he needed a way to exit from this podcast. He had negotiated an amicable exit, but ultimately booted unceremoniously and had to deal with losing his podcast and--ultimately--his identity, as he had built up an identity as part of the old venture. Matt and Jordan linked up soon after this, as Brett McKay connected them, knowing that Matt had undergone a similar struggle being kicked out of an organization that he had identified with. Before this, he had felt like he couldn't leave. As he worked through the process, he found that getting booted was a gift. He had both the freedom and responsibility of his own brand and his own podcast. He found that those around him believed in him more than he did--a weird experience, as entrepreneurs often believe in their ventures more than anyone else. He had to both mourn the loss of his old project and identity while pushing forward, even when he didn't necessarily believe in his new project. He decided to focus on his own podcast as opposed to spending money, time, and emotionality of fighting through lawfare. He had to consider what is good for him, his new venture, and those he cared about, and that was NOT with lawsuits and bitterness. Ultimately, he summed up the whole episode with a pithy expression many of us can relate to: "wading through the crap to get to where we are now." GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts

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Niki & Gillian pick up from Episode 381 Knowing & Remembering Your Whys to address the approach to successful sustainable nutrition with practical steps and actions meet your goals. Gillian first address her approach to nutrition coaching (and this applies if you're acting as your own coach) with Consequences, Accountability, and Trust (CAT). Consequences help dictate your motivation and aggressiveness. High consequences usually are time-bound: preparing for a bodybuilding competition, cutting weight to meet a weight class, losing weight for a military bodyweight screening. We understand that some people do react severely to consuming certain foods, whether it be because of autoimmune diseases or allergies. Who is holding you accountable? Building accountability into your plan matters. Having a coach helps, but also being public with your goals, actions, and progress. Share all your steps along the way with your loved ones and social media. You can have a diet bet. Lastly, you need to trust in the process, yourself, and your coach. Nutrition progress is not linear, and you'll have to contend with stagnant metrics, setbacks, and a desire to constantly change things up. Gillian then discusses her Seven Steps to Successful Sustainable Nutrition

1. Tell the Truth
2. Non-Negotiables
3. Triage
4. Plan Ahead
5. Plan Ahead
6. Measure and Celebrate Your Results
7. Mindset

Tell the truth to yourself, your coach, those around you. Don't lie. If you pour a half of a bottle of wine into a glass, that's not really "one glass of wine with dinner." If you track using a food-tracking app, don't pick something with substantially fewer calories than what the food probably has. Track everything. Don't hide things. You can't properly create and adjust actions, heck you can't even identify problems, if you're not acknowledging and recording your behaviors accurately. Identify and incorporate your non-negotiables. These change, but they are the things that matter to you, you find value from, and that need to be incorporated into your diet plan. This might be eating out, alcohol, or dessert. This doesn't mean that you get to eat as much of you want, but it means that these need to be included--and you might adjust other behaviors to include them. One you understand non-negotiables and someone's behaviors (or your own) and know the person's goals, you can identify the biggest obstacles to progress. What are the changes you can make that will result in the biggest returns on investment with the least time, effort, etc. Regardless of your plan, planning ahead matters. Bad decisions occur without planning & preparation. It gives you confidence--you know you have something waiting for you at home, so you don't go through the drive through. It helps prevent you from feeling overwhelmed. Mastery of the small changes means turning actions into habits through repetition. This means that something that at first was a big change and potentially hard goes on auto-pilot, with minimal effort to sustain. Measure your results and celebrate them. This not only includes metrics, but also all the recipes, skills, knowledge, and habits you have accumulated through the process. Lastly, master your mindset--make it positive. Trust matters here. Acknowledging that setbacks, stagnation, and challenges will occur. Be able to come back after you stray from the plan--jump back, without guilt and rumination. Following these actions can help you successfully develop and follow a sustainable approach to nutrition, where you meet your goals and then maintain at a place you are happy with. GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh Special offers from BLOC and our partners: https://barbell-logic.com/offers/ Connect with the hosts

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