Okay…so I’ve been going a little nuts lately with my busy schedule and so much stuff on my mind, but I wanted to drop a quick Monday update.

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1.  Measure Your Movement

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It is pretty well known that people under report what they’re eating and over report their exercise.  On the exercise front, often I’ll use an Omron Pedometer to get an objective measure of physical activity for people.  While they aren’t perfect (and the BodyMedia FIT is probably better) they are relatively accurate and less expensive.  More importantly though, it will give you something to go on when you think you are moving a lot…and you really aren’t.  With the colder months coming I think people will be shocked at how little they actually move. 

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I usually recommend that people record track their daily steps for a week (good models of the Omron brand will store 7 days worth of data) and then calculate a daily average.  Each week thereafter I have them attempt to add 500 steps per day.  And just so we don’t get confused here, I’m not saying that increasing your steps will necessarily result in more fat loss.

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What I am saying is:

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- Greater physical activity improves health markers (you don’t look very good if you’re dead).

- Increased activity decreases waist circumference even if you don’t lose fat (yep…smaller waist…not even dieting).

- 5 hours of physical activity per week doesn’t necessarily mean more fat loss, but better long term weight maintenance (i.e., you’ll keep off what you’ve lost).

-You probably think you move more than you do.

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2.  Arm Ergometers Are Awesome!

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In terms of cardiovascular activity, most people are used to the standard stuff like treadmill, bikes, and ellipticals.  Sleds and other circuit stuff have also become trendy as of late as well.  However, I’ve recently stumbled upon another really cool method for upper body cardiovascular training that is exceptionally badass.  If you’ve never tried and arm ergometer (basically an upper body bicycle), I’d highly suggest you give it a try.

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Although most people would associate this primarily with a rehab setting, these are great for warming up the upper body prior to a workout, finishing up an upper body workout (your delts, biceps and triceps will be on fire), or for people who have knee or lower back issues the limit regular cardiovascular training.  More to the point, they are frigging HARD!

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While commercial models (Monark being the most popular) can cost over $1500, you can often pick one of these up from a ”home health” type of store for anywhere between $50 and $150 depending on the gadgets attached.  I think these are awesome and would make a great addition to any home gym or studio where people are dealing with clients with knee and back issues.  Simply turn up the tension and crank it like a mofo!

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3.  This Psoas IS Fillet Mignon

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Just in case you missed it, someone commented on my previous psoas post stating that the psoas is actually the cut of meat we adore called fillet mignon.  I very scientifically checked this out (okay…I acutally looked it up on Wikipedia) and this appears to be true.  Go figure.  If you ever get into a plane crash and have to eat the flesh of another human at least you know where to start.

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4.  FREE Core Interviews

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A while back I had the opportunity to interview a whole bunch of really smart industry experts about everything to do with creating a strong and sexy core.  Check out this list:

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Mike Robertson

Nick Tumminello

Jim “Smitty” Smith

Leigh Peele

Lyle McDonald

Martin Berkhan

Jimmy Smith

Scott Abel

John Paul Catanzaro

Brendan Fox

Thomas Myers

And last but not least…Dr. Stuart McGill!

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You want these interviews don’t you?  Yeah…thought so.  I figured that since I’m in such a giving mood lately I’d just throw these down for FREE too.  Go get ‘em!

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5.  Reminder – Get Your FREE Glute Training Ebook

Don’t forget to score yourself the most excellent glute training ebook in the world by my buddy Bret Contreras by leaving a comment on this page.  Comments are closed for the drawing at the end of day today.

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That’s it for me today.  Go get your free stuff!

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Today I’ve got some random thoughts clogging up my brain and need to dump them onto a page before they slip away.  Here they are in very random order.

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1)  Recently I had a discussion with Bret Contreras about a client I had several years ago who was experiencing lower back pain.  At the time, I was reading Eric Cressey and Mike Robertson’s stuff and got my client to stretch his hip flexors, strengthen his glutes, strengthen his abdominals, etc.  What I failed to realize that this was the solution for those with ANTERIOR pelvic tilt and/or extension based pain.  My client had POSTERIOR tilt that was made worse with flexion.  I actually made his pain worse!

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I later worked to strengthen his hip flexors, lengten his rectus abdominus (think cobra stretch), lengthen his glutes, and stretch the hamstrings.  Fixed the problem in short order.

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Take home lessons:

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- Assess your client and make sure that the method you are using is the right one . Eric and Mike had a great protocol, but I was using it on the wrong person.  (My fault, not theirs)

 - If you’re wrong, admit it and make changes accordingly.

- You will almost certainly learn something after talking with Encylopedia Bret-annica.

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2)  Speaking of Bret, he posted a great interview with my good friend Aaron Schwenzfeier.  Aside from having a name that is impossible to spell (I always cut and paste it when I have to write it) Aaron is a wicked smart dude and I’ve been following his stuff for over a year.

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Recently THIS POST by Aaron caused quite a stir in the comments on my Facebook page and I’m curious to hear what you think.  Should we have some sort of mimimum standard for physical fitness to graduate high school as we do with other more academic subjects?

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3)  I have been lucky enough to recieve a sneak peek of Eric Cressey’s new product that is to be released next week.  I’m only a few pages in, but a brief scan has led me to believe that this is going to be a great product for anyone interested in gaining strength AND looking the part.  I’m hoping to be able to lure him on here to ask him some questions about the new program in the near future so if you’ve got anything you want me to ask Eric about getting wicked strong let me know in the comments below.

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4)  I am also currently reading Movement by Gray Cook, playing with my new Rotator, and reviewing Rick Kaselj’s Muscle Imbalances Revealed product that also features Mike Robertson, Bill Hartman, Eric Beard, Kevin Yates, and Dean Somerset.  On top of that I’ll possibly be checking over the lit review on Mike Robertson’s upcoming product as well.  Suffice it to say that I’ve got a lot going on these days on top of my usual chaos. 

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The good news is that after I’m done checking out a product I’ll be able to share my thoughts with you.  The bad news is that with some many things to review, I might start to be percieved as one of those internet marketer types who is strictly in it for the Benjamins (that’s dollars for all of you who aren’t down with my gangsta lingo).  So let me reassure you right here and now that you will NEVER see me endorse a product that I do not support or at least think is worth reading, watching, or purchasing. 

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I honestly figure that this should be obvious since I’ve openly bashed the very popular book Crush It in this post and questioned the even more popular Functional Movement Screen.  To me it should be pretty apparent that I don’t just jump on the affiliate bandwagon to score a few bucks.  But if I do like a product you’ll see a glowing review from me because I consider it part of my responsibility (as someone who has access to a lot of these products) to separate the good products from the garbage.

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Moreover, if I post an affiliate link from I’ll let you know so you’ll have to option to purchase directly from the person who created it if you prefer.  Of course, my family might go hungry if you don’t buy it through me…but don’t feel guilty if you go the other route.  *cough, cough*  I feel so weak… 

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Bottom line: You’ll always get the straight truth from me and I won’t put my name behind something that sucks…unless it is a really good vacuum.

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5)  My wife and I have b en reading some funny stuff at a site we’ve discovered recently and I think THIS is the funniest article on the site.  I laugh so hard that it makes me pee a little every time I read it.  On the other hand, my wife thinks THIS article is funnier.  Which one do you think is the best?  Note: Don’t read the stories if you’re easily offended.  The guy is a little abrasive…and by “a little” I mean “a lot”.

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6)  This is AWESOME!

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 So I’m all over the map today.  Throw down your comments and let me know your thoughts.  Heck, if you’ve got something else on your mind let’s hear it.

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This week there was a great discussion on StrengthCoach.com on pre and post workout nutrition between myself and some other very bright minds (note that I’m suggesting they’re bright and I’m just…well…me).  This just highlighted for me, as I’ve mentioned before, that if you’re not on the StrengthCoach.com forums you’re truly missing out.  Here are my top 5 reasons why I love SC.com.

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1 – The forums are top notch

You’ll get to interact with people who are veterans and the brightest young minds in this industry including Mike Boyle, Alwyn Cosgrove, Mike Robertson, Nick Tumminello, Bret Contreras, Patrick Ward, Carson Boddicker, Jeff Cubos, and so many more that they’ll probably kick my ass for leaving them out (sorry guys and gals).  In many cases, these guys and gals have been there and done that and they’re more than happy to take the time out to help young coaches and trainers.  This alone is worth the cost (which is small by the way).

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2 – Charlie Weingroff.

If you don’t know.  You will.  The guy is seriously a brain with legs…really strong ass legs.

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3 – Web traffic

If you’re struggling to get traffic to your site, go here, join in the discussion, and if you’re not a total tool your site will get hits because people will want to hear more of what you have to say.  That is not to say that you should go here and spam with your blog info (you’d probably be deleted anyway), but if you network with the best you’re bound to get traffic as a side benefit.

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4 – Smart people know who you are.

I can’t say how cool it is to have one thread with my videos as a “sticky” in the “Best of the Forums” section.  When Mike Boyle knows who you are, then you’re a badass.  That is an official rule.   (Note: It is my blog so I make the rules)

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5 – If you don’t belong to SC.com then you will be forever stuck in mediocracy.

Just kidding…sorta.

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(In the interest of full disclosure, the link to the StrengthCoach.com above IS an affiliate link.  I will get a couple quarters if you sign up through me that I’ll put into my daughter’s college fund.  If you’d prefer to sign up directly through the site you can do that too.  Whether I make a dime or not I still think it is worth it.)

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If you’re a member of SC.com and want to add to the list feel free to do so in the comments section below.  If you’re not a member…get ‘er done.  Hope to see you there.

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For all those who are planning to attend my boy Mike Robertson’s Midwest Performance Enhancement Seminar, the deadline for the early bird rate is THIS SATURDAY!

I mention this because:

You’ll save yourself 50 bucks AND you’ll also be able to attend a FREE seminar by fitness biz guru Pat Rigsby the day before on how to build a business in the fitness industry.

Moreover, the recent addition of Evan Oscar to the lineup is awesome!  If you don’t know who Evan is, rest assured that his stuff will be definitely worth seeing.

So if you’re interested in this great event check out the full details HERE and sign up before the price goes up and you miss out on Pat’s seminar.

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As some of you may already know, my good friend and colleague Mike Robertson is hosting a day long seminar coming up in August and the lineup is going to be SICK!

Check this out:

Brian Grasso – Youth performance superstar

Lee Taft – Speed expert extraordinaire

Mike Robertson – Some guy with a blog

Pat Rigsby – Fitness business maven

Bill Hartman – Corrective exercise and performance genius

Brett Jones – Kettlebell guru

If you can make it out I’d definitely suggest that you take a day and learn from some of the best in this industry.

Check out the complete schedule and sign up HERE.