Being in and around weight rooms and serving as a consultant to countless athletic teams, there are some themes that I find are unfortunately recurring and common: 1. The football team is usually the only team that has an organized (somewhat) lifting program 2. That program is usually Bench Press, Squat and Power Clean with a bunch of other random exercises piled on 3. …

If you work in the fitness business, you don't get too far into your day without someone asking you what I call a "Good/Bad" question…"Is Pilates good for you???"" I heard that Upright Rows are bad for you. Is that true???"You know why these questions are tricky? Because the answer is usually both or neither.It is analogous to nutrition, in that there are only a few foods …

The moment in any conversation when the person you're talking to finds out that you are a trainer, they immediately pepper you with questions about training and diet theories they have learned from sound bytes on the news or at the hair salon or glossy magazines."Oh, I heard _______ are bad for you. Is that true???", or "I do _______ because I saw so and so say that …

After being involved as a coach and trainer for many years at the Pee Wee to Professional level, I am always intrigued by the habits of successful coaches and programs and try to study the habits and elements that make them great. One of the biggest common components of winning teams that I have found is their approach to practice and training. In Daniel Coyle’s book the …

Anytime there is a new fitness craze, I get asked during training sessions, social events, trips to the food store and ball games if the workout, diet or program has merit. Many of these often come and go so quickly that I don’t bother to take the time to even learn about them.The questions that I currently am getting often involve Cross Fit, a workout brand and chain of …

What makes One Human Performance’s programs unique is our attention to detail and the recognizing the individuality of each of our clients. We do this through an integrated method of addressing their distinct fitness, lifestyle and nutrition needs based on what is called a “Triad of Health”. The concept of the Triad is borrowed from the work of Dr. Goodheart, the …

The fitness industry has evolved tremendously over the past thirty years, and unfortunately for women, many of the programs offered today aren’t addressing females’ key needs. One of the pervasive myths is that training with weights immediately renders women as Herculean beasts with Schwarzenegger-like biceps. Nothing could be further from the truth and here are some …

"Only two things are infinite, the universe and human stupidity, and I'm not sure about the former." -Albert EinsteinI tried, believe me I did, to not take the bait.But when a I see a post on Facebook for an article titled "I HATE the Functional Movement Screen", I couldn't help myself from responding. As someone who has used the FMS for years with great success and …

For many that have come across the Functional Movement Screen (FMS), they are familiar with the scoring system of 7 tests graded from 0 to 3, with a perfect score then being 21.The attention then immediately turns for most into "How do I get a 21???"Many of our clients are often shocked when I say that I don't care if they are a 21. Sure it would be nice to be perfect, but …

So someone sent me this article talking about how many pro baseball players are going out with Oblique strain injuries:http://sports.yahoo.com/mlb/ne​ws?slug=txtheinjurybugMy guess us that many will pontificate on why these are all happening all of a sudden and there will be undoubtedly be endless mindless references to the "core". What many fail to realize is that the …

According to world renowned strength expert Charles Poliquin, your Max Chin Up should equal only 87% of your Max Bench Press. So if you can do a chin up with an additional 25lbs. added on (belt or DB) and you weigh 175lbs., your Max Chin Up would be 200lbs. That means your Max Bench would ideally be 230lbs.  If your Max Bench is less than 230, then you need to …

If you are looking to add more beef to your frame, in addition to busting your butt in the weight room and eating frequent healthy meals throughout the day, you can help your cause using what we call the "2-Shake Method", consuming two protein shakes each day. The first shake is your post-workout shake that should hit your lips before your sweat dri...es. It …

Before we get started, I ask every new client how they know if a training session or workout was good. Do you know the 2 most common answers are???1-I sweat a lot and it was hard...2-I was real sore afterwards First of all they are both wrong. Secondly, if that is your only expectation from your training, than why don't you come and shovel my driveway next time it …

Unfortunately there are a lot of sports medicine, fitness and strength & conditioning professionals who just do random crap with their clients and patients. They have no plan and so they just throw out whatever modalities, treatments, drills or exercises that come to mind at that moment. (Please note that we use "crap" as a clinical/industry term. We at ONE have …

Whenever performing any lifting, always grasp the bar or implement with a strong full grip and squeeze hard. Your hands provide sensory feedback to your shoulder girdle, so a tight grip triggers your shoulders to brace. This greater stability puts your shoulder in a safer and more packed position which also allows you to produce more force. What about using … [

It's always amusing when someone asks our opinion about a specific exercise like "What do you think of Box Squats?" or "Do you believe in doing Upright Rows?"Exercises are simply tools. In the process of building your body, there are certain tools that are best served at certain times depending on the needs of the individual. To say one exercise is "good" or "bad" is …

The athlete who makes the most plays on the field or court is not always the fastest, but the one who gives away his or her speed the least.If you and I run the same exact straight away time in a 40 yard or 100 meter sprint, but when you're trying to defend me in a game I am better at decelerating, rebounding my stride and controlling my center of gravity when we …

I had someone else tell me today that their doctor said they are forbidden from doing squats because it will destroy their knees. This is as uninformed of an old wives tale blanket statement as telling people that they will catch a cold if they go outside with wet hair. The squat is one of our most innate and fundamental movement patterns. There are cultures who …

Another training myth is that your choice of exercise determines the outcome.  For example if you do a set of squats for 1-3 reps with a heavy barbell on your back you will get very strong, but it may not be the best formula for building muscle and you won't gain any endurance from it. However, if you cranked out 100 bodyweight squats you'll build great muscular …

Shortly after getting involved in training elite level athletes, I soon realized that my marker for training success was not whether my clients were the best at their sport, but rather if they were achieving their potential individually. What made me come to this realization was that many of the top big-name athletes that I have come across were actually under-achieving. …