Muscle Media Magazine March April 2017 B8dd04d335444e4b2

MUSCLE
SPRING CLEANING: CLEAN UP YOUR WORKOUT AND DIET
MEDIA
F I T N E S S , H E A LT H & W E L L N E S S M A G A Z I N E
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MUSCLEMEDIA
M A G A Z I N E
04 | Q&A ASK THE EXPERT Hi…! Dr. Tom, here… You got a minute...? When we last spoke in January, I’m sure
Strength and Conditioning Coach Charles Staley you were primed with excitement and anxious to get your “New-Year’s Plan” in gear.
You had the plan, the intention, and the will. The last issue contained several tactics
08 | CLEAN UP YOUR WARM-UP to maximize the possibility of success. So, how are you doing…? How is the plan
Clean up the process, get greater gains, and maximize your working out? If you give an enthusiastic “thumbs-up”, Sweet…! If not, it may be time
to tweak the plan a bit. You may want to refine some of the details and re-engage.
performance.
Unfortunately, if you are like many of my students, friends, and even a few patients,
12 | 8 TIPS TO HELP CLEAN YOUR MIND your results may have been less than stellar…
These tips can help give “spring cleaning” a new meaning.
The whole idea behind “Spring Cleaning” has been to get rid of things in your Life that
18 | FITNESS COBWEBS & CLUTTER are not working. You may want to revise or refine them. Or you may want to just
A little “Spring Cleaning” for your diet and fitness routine. scrap some of it, and start over. These may include habits that are hold-overs from
your past. You may have simply outgrown them. It may be some places you go, or
22 | PURSUING MASTERY PART II people you know that need some attention. Experience with my patients/clients over
Part two of Dr. Tom's look at pursuing mastery. the years has taught me to “clean wisely”. In the last issue, we talked about the “all-or-
nothing” mindset. Essentially, resist the temptation to “throw the baby out with the
28 | TOP 10 SPRING BREAK LOCATIONS bathwater”…!
Ten of the best places for fun and sun this spring.
34 | KEEPING IT GOING HI! DR. TOM, In this issue, we will discuss how humans are creatures of habit. Our Lives are the
products of countless little habits. We continue to do things repetitively, and without
How has your battle-plan worked out…? Still on track?
HERE… a great deal of thought. Some habits serve us, others do not. First, “Spring Cleaning”
encourages you to be aware of the things you do (Pay Attention!). Once aware, decide
40 | WHOLLY COW
YOU GOT A
if they are useful or useless. (I know this sounds like “homework”, but you’re worth
Chicken protein isolate scores higher than beef products in the investment!). Then, you can decide the specific things you want/need to change.
protein efficiency.
MINUTE...?
Many of the “Letters to the Editor” received since the first issue have been applauding
42 | THE POWER OF THREE the articles about attitude, motivation, and tracking progress. We made the decision
A three month, three step fitness and nutrition guide. to give you practical advice and information about the energy and reasoning behind
traditional “New Years’ Resolutions”. While there are countless articles about the art/
48 | 10 KEY ELEMENTS OF HUMAN PERFORMANCE Do you have a question?
science of muscular development, it’s often not enough. The web is flooded with
A list of the Ten Elements of Human Performance. countless “special-limited-time-offer” plans, “secret” programs, and “how-to” routines.
Please just ask. We may even
No shortage of information out there (but, buyer beware…!). We wanted to address
56 | BREAK OUT THE GRILL publish it in our "Letters-To- the energy behind the desire to change. Ultimately, it doesn’t matter what routine you
Springtime BBQ recipes. Sticky Fire Baby Back Ribs. Grilled The-Editor" section. Sent to: have planned, if you’re unable/unwilling to keep it going, it’s just an idle daydream…
Peaches with Vanilla Yogurt and Honey. info@musclemediaonline.com
We have tried to continue this philosophy with our “Spring Cleaning” issue. Without
being too blunt, Summer is just around the corner. Now is the time to re-examine,
refine and re-energize your plan for going shirtless. If you have stumbled with your
plan, get back on it…! Not next week, or next month, but right now. Today! You can
immediately stop beating yourself down, and start building yourself up. Rekindle the
ADVERTISE WITH US passion by revisiting the reasons you wrote down in January (Need help with that?
OUR STAFF CONTRIBUTORS
Would you like to reach a
Dr. Tom Fisher Check out our last issue’s article “Getting Started”).
PHD, LMHC, CSCS
EDITOR IN CHIEF targeted community intrested in
Dr. Tom Fisher Roger Lockridge
PHD, LMHC, CSCS a fitness and healthly lifestyle? Remember the Samurai maxim: “Vision Without Action Is a Daydream. Action Without
Jonathon Mummert
Please contact us for details Vision Is a Nightmare”…
CREATIVE DIRECTOR Dalton Oliver, MS, CSCS
Matthew Tiger Matthew Tiger info@musclemediaonline.com
BUSINESS DIRECTOR
Danielle McVey In Good Health,
DIGITAL MEDIA ADVISORY BOARD
Christian Garces PHYSICAL
PERFORMANCE
PHOTOGRAPHY Joseph Palumbo, IFBB
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©MUSCLE MEDIA MAGAZINE. ALL RIGHTS RESERVED.
Dr. Tom Fisher
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ASK the expert
CHARLES STALEY
Strength and Conditioning Coach
Q: A:
As much as I hate to start off by saying “it
depends,” that’s just the honest answer to a
lot of training and nutrition questions. It is
true that for some lifters, as long as they do a
Q:
lot of compound pressing, there will be little
Hi Charles, what do you
to no need for direct tricep work. Same goes
I’ve been reading a lot lately about the benefits of low-bar think about the common
for compound pulling and biceps. There’s
squats (like what powerlifters use) — in particular I often see claim that as long as you
really no simple, reliable way to know if you’re
the claim that low-bar squatting is safer than high bar, and also do a lot of compound lifting
one of those lucky people, but it more or less
that it involves more total muscle mass — I just wanted to get (bench presses, rows,
comes down to relative lever lengths and
your take on this subject thanks! pullups, military presses
muscle attachment sites — put another way,
etc.) that you won’t really
A:
shorter, stockier people can stick mostly with
Well as you might imagine, lower on the back, you’ll tend to flex more at the need to do any direct arm
compound lifts and have great all-around
these claims aren’t quite hips (lean forward more) than you would with other training?
muscular development.
as simple as they initially forms of squats. This means more load will fall to the
seem. There is a kernel of truth here however — muscles of the low back, glutes, and hamstrings. So
As to whether or not you’re one of the
for example, when the bar is places lower on the depending on your goals, this might be a good thing.
fortunate ones in this regard, you probably
back, the lever arm between the axis and the load On the other hand, if your goal is to develop your
already know the answer — if you never or
is shortened, which means lower stresses on the quads, for most people at least, low-bar squats are
rarely do direct arm work and you still have
joint(s) at the axis — the hips and low back in this probably the worst type of squat.
good arm development, I’d suggest you
case. However, where the safety argument for low-
One last point that seldom gets made about low-bar keep doing what you’re doing obviously.
bar squatting falls apart is the fact that since it’s
squats is that they tend to be stressful on the elbows But if not, consider incorporating 3-5
easier to squat any given weight this way, lifters will
and shoulders. So bottom line, is pick tools based on work sets for biceps and triceps, 2-3
commensurately add more weight to the bar —
goals. If you’re a competitive powerlifter, you should times per week. The nice thing about
after all, that’s the whole point of low-bar squatting
do low bar squats because they’ll probably allow direct arm training is that it doesn’t
— it allows you to lift more weight.
you to squat more weight. If having bigger stronger require a lot of time or energy,
As far as whether or not low-bar squats target more squats is your goal (and/or if you have hip/low back and it’s almost impossible to
muscle(s) — that’s trure — in a sense. With the bar issues), you’ll be better served by high bar squats. over-train your arms.
8 MUSCLE MEDIA MAGAZINE MARCH | APRIL 2017 VISIT US MUSCLEMEDIAONLINE.COM

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Clean Up Your Warm-Up for Fresh New Gains
BY DALTON OLIVER MS
It stands to reason, that if your Neuromuscular priming

warm-up sucks, so will your Efficiency of movement is a hallmark outcome
workout. This article aims to clean of proper warm-ups. With each rep performed,
the body becomes better at activating the
up the process, raise your chances
specific muscle groups in the specific movement
of greater gains, and maximize pattern and sequence. However, be careful not
your performance. Let’s start by to overextend toward exhaustion. While the
refocusing on why we should athlete gets more efficient with each movement,
there is a trade-off that comes with this expense
warm-up in the first place…
of energy. To satisfy this common denominator,
utilize the full movement pattern, timing, and (to
some extent) force, while keeping as much energy
Core temperature in reserve as possible.
Thorough and appropriate warm-ups increase
body core temperature. Even small increases in Psychological priming
temperature appear to aid in muscle pliability, Psychological priming starts the minute the
blood flow, and joint fluidity. While elevating athlete laces up and doesn’t end till performance
temperature alone is not enough to sufficiently is over. Techniques used to achieve this goal
prepare the body for performance, it is a vitally of warm-ups can get somewhat tricky. For this
important part of the process. The simplest reason, I highly recommend minimizing the use of
approach to satisfy this requirement is to perform techniques that may be unfamiliar to the athlete
whatever technique you choose until, or slightly before an actual competition. However, there is a
beyond, the point at which you begin to perspire. school of thought that advises practicing harder
than you play. This may involve warming up in
ROM novel and experimental ways before practices.
I often separate range of motion (ROM) into three To satisfy this common denominator, engage
distinct areas: passive, active, and functional. More the in movements and strategies you’ve already
Common specifically, being able to pull a joint through a
given range of motion by using an external force
mastered while adding elements of “new” to
them, such as dynamic/unbalanced forces, verbal
Denominators or apparatus (passive ROM); being able to control
cues, etc.
While warm-ups are a necessary a joint through a given range of motion without
constant, their specific strategies using an external force or apparatus (active ROM);
may vary quite a bit. However, and being able to control a joint during flexion/ Clean Up Your Routine with a Fresh New Approach
whether you practice yoga or extension at other joints without using an external With the fundamentals in mind, lets add a level
MMA, you are likely incorporating force or apparatus (functional ROM). ROM is greatly of “new” to our perspective that may breathe
a few of the same principles for enhanced during warm-ups that involve the full fresh life into this often overlooked, but incredibly
precisely the same reasons. range of the movement the athlete intends to important, part of our routine.
perform. To satisfy this common denominator,
perform warm-up techniques that involve the full
ROM at the given joints you plan to target.

As noted earlier, different sports
Sample Strategies
often employ different methods to
achieve the same results. For example,
an underlying goal of every warm-
YOGA
up routine ever performed is to
enhance engagement by the athlete.
However, enough repetition of any
given routine may eventually fall victim
to redundancy and, subsequently,
disengagement. This redundancy does
have a flip-side in sport, referred to
when discussing flow, but all too often Long-Distance
the recreational trainee may suffer
from this redundancy more than reap Cardio Work Sprinting
its’ rewards. Core Temp Core Temp Core Temp
Raising Room Temperature; Basic Muscle Contractions Light Version of the Sport Light Version of the Sport; Warm Clothing
ROM ROM ROM
For this reason, I’ve often used warm-
Basic Movements; Advanced Movements with Blocks Blended Stretching; Mobility Drills Blended Stretching Techniques; Mobility Drills
up techniques from different sports Neuromuscular Priming Neuromuscular Priming Neuromuscular Priming
to conscientiously engage otherwise Muscle Contraction Coordinated with Sequenced Breathing Repetitions in Place Acceleration Techniques; Non-Fatiguing Plyometric Techniques
disengaged clients and athletes. Even Psychological Priming Psychological Priming Psychological Priming
Rhythmic Sequences; Lighting; Smells; Music Cadence; Music Self-Talk; Music; Coach Interaction
if only to revisit the “why” behind what
we do, our routines might benefit by
sampling strategies from other athletic
approaches. Closing Remark
If you feel the need to reinvigorate
Some general techniques from your warm-up (let’s be honest, we
different sports are noted below. I’ve
all probably should at some point),
categorized them by their common
denominator mentioned earlier and consider strategically adding a
aligned them top to bottom according new element or two. In doing so,
to force production. Starting with the you may find fresh new life in an
top left, and moving toward the bottom
otherwise stale and dated routine.
right, consider adding an element or
two before maximal performance. In Resistance Dynamic
doing so, I guarantee you’ll start to
see the warm-up for the performance
enhancing strategy it was always
Training Core Temp
Sports Rock on,
-Dalton
Follow Dalton on Instagram and
Core Temp
intended to be. Incline Walk; Elliptical Light Version of the Sport; Warm Clothing Twitter @DaltonOliver5 for more
ROM ROM game-changing content.
Static Stretching; Dynamic Stretching; Blended Stretching; Mobility Drills
Be wary, however, when introducing Neuromuscular Priming
Blended Stretching Techniques
new elements to your warm-up. The Neuromuscular Priming Multi-Directional Drills; Acceleration Techniques; Simulating
goal is to engage – not overwhelm. Technical Warm-Up Sets; Acceleration Techniques Reactive Tasks
Psychological Priming Psychological Priming
Music; Self-Talk; Trainer Interaction Cueing; Self-Talk; Team/Coach Interaction

8
Get rid of: Negative Thoughts Get rid of: “Can’t Dos”
#
1 When adversity strikes or the
#
2 While no one can do everything at once, we This is also
stresses of life get to us, it’s are able to do more than we give ourselves the time of
year when
easy to slip into having negative credit. It’s a shame that a lot of folks don’t realize
fitness
thoughts of ourselves and what we this. In spite of taking care of 99 things out of 100,
TIPS TO
programs
do. We also tend to see and hear their minds tend to focus on the one thing they
are neglected
more about what others think of us couldn’t control. There was one task that there
and in
and our abilities. Eventually, it may simply wasn’t enough time to take care of. It may many cases,
influence our own thought pattern. have been someone else’s responsibility, but it forgotten.
HELP CLEAN
Soon, we start beating ourselves didn’t get completed. Because of that one miss, the While we
up because we “failed” …again. This whole day is considered a loss. Why? want to have
slope is slippery and can result in you great bodies
getting down much faster. Replace with: Commitment to What You Can Do and health,
Without trying to turn this into a religious sermon, our minds
Replace with: Sources of Inspiration
YOUR MIND
there’s a popular thought that applies here. “Grant often focus
You can find inspiration anywhere.
me the courage to change what I can, the serenity on other
You can subscribe to email services matters. We
to accept what I can’t, and the wisdom to know the
with positive quotes or follow pages may set our
difference.” When you start your day, write out a
on social media with inspirational priorities, or
sticky note or on your smart phone what you’re
memes. There are many celebrities we may get
able to do that day. Then commit to focus on those
A clear and focused mind can go a long and athletes who make positivity a frustrated
tasks and nothing else. Instead of feeling like a
way in helping you create your best priority. Follow them. Once you do, after hitting
failure because of what didn’t get done, you can
body. These tips can help give “spring share what you see so you can help a plateau.
check off and celebrate what you did do. Seeing This might
cleaning” a new meaning. others as well. Contributing your own
that list with checks on it can serve as a symbol of be our
positive posts can be very rewarding
BY ROGER LOCKRIDGE how successful you were that day. biggest
for you as well as those around you.
roadblock to
You’re reading the spring issue of succeeding.
Muscle Media Magazine and there are a The time
few thoughts that come to mind when has come
one thinks of Spring. “Spring forward” to address
with clocks moving one hour ahead is these dark
one of them. The joys of Spring come to crevasses as
mind with warmer temperatures, leaves well. We’re
growing on the trees once again, and going to
being outside more often for those of throw out
us living in colder temperatures. A third what we
is “Spring cleaning”. Giving your home, don’t need
and cleanse
cars, and office a good once-over and
that area of
cleaning the dark, deep corners and
our minds
crevasses that are normally ignored the
with new
rest of the year. You find things that you
trains of
don’t need any more and toss them out. thought.
This theme is what I want to talk about,
but in another aspect of your life.

Get rid of: Causes of Stress
#
3 To cover this one, I’m going to share a
personal story. I was going on vacation
with friends and while I was gone, a
relative was going to use my truck.
The day before I left, he told me that
I had a leak in my gas tank. I freaked
out because I had already spent what
money I had on my vacation. I spent the
entire first half of my 10 day “getaway”
worrying myself sick. I knew what
awaited me when I got home. There
was nothing I could do to change the
situation. At that point, even if I were
Replace with: Focus on Solutions able to, I couldn’t get my mind away
One of my friends finally asked me what was going on. from thinking about my truck.
They offered to loan me the money to fix it when we got
back. That way, I could have a good time for the rest of
our vacation. If I would have simply come up with a game
plan before I left, it would have saved me a lot of stress
and worrying. Wasting time stressing over the issue only
Get rid of: Fear of Failure Get rid of: Confusion
makes matters worse. You can’t enjoy your life or take #
4 Failure can be the greatest obstacle holding
#
5 There are many different training systems
care of other business. The lesson here is: when adversity
many people back from success. They would out there with different acronyms. Reading
strikes, immediately ask yourself what can be done
rather spend their lives wondering “what if” so that about these can feel like you’re reading a Sesame
to solve the problem. When you find your
they don’t have to deal with the thought of failing. Street book. “This article is brought to you by
answer (and you will), stick with it and move
What they don’t realize is that they could be living the letter x and the number 4.” There are also all
on. As for the truck, it turned out that there
a much better life because they missed reaching of these nutrition programs and it can become
was no leak. He just ran it out of gas.
their full potential. overwhelming deciding which is best for you. The
more you read, the more confusing it can be.
Replace with: Embrace of the Chase
Your goals shouldn’t simply be something that you Replace with: Simplifying
want to do. They should excite you. You should be As you work to find your program, you’re going
anxious to go after them. The thought of reaching to find a training system or nutrition philosophy
those goals should wake you up before your that appeals to you. When you do, stop. Close your
alarm goes off. While you’re on that run or lifting, laptop, shut off the browser on your smartphone,
remember that you’re working to do something or put down whatever you’re reading. From that
meaningful. It is something that will make you point until the program is complete, that is the one
better, make you happy, and will enhance your that you’re going to do. Keeping it simple is really
life. You’re pursuing something that’s awesome. It the best way. Trying to add more to the stack is
will change the course of life when you achieve it. only going to lead to the stack falling over. Pick
The chase itself is what is great about what you do. your program and go with it.
You’re doing something that many people around
you are afraid to. That alone is worth embracing.

Get rid of: Thinking About the Far Away Get rid of: Feeling Overwhelmed Whether it’s one minute or 15, chill out and slow your
#
6 Goals
#
7 How many of you have had a day like this? Your brain down. That silence can be relaxing. It allows you to
Conclusion
Spring cleaning comes every year when
Whether your goals were New Year alarm goes off and the things you have to do hit focus. This will help you process what you need to do.
it comes to cleaning houses but when it
Resolutions or for the next 12 weeks, right you like a ton of bricks. You have work, meetings,
comes to your mind, make sure that you
now that time feels like forever. It may seem like bills are due, kids have practice. You know you’re Get rid of: What “They” Think
only have to do this once. Get rid of what
8
it’s not worth going after. You think about all of forgetting something, but you can’t remember what. # Many experts believe that you should share your
you don’t need. Replace it with the insights
the hours, days, weeks, and months of work that You’re suddenly exhausted again, and you just woke goals and aspirations with others so they can hold
above so you can succeed.
you’re in for and start feeling nervous about it. up. You get dressed, in the car, and are speeding to you accountable. Making people aware of your
Don’t fall in that trap. This is about more than get where you need to be. Then there’s traffic. Despite plans is supposed to put more pressure on yourself to
one goal a long time from now. what you think in the heat of the moment, you can’t accomplish success. While this is a good theory, some
telepathically make the light turn green or make the people take this too far and take other people’s opinions
Replace with: Winning Along the Way cars in front of you levitate out of your way. Frustration seriously. So when others say that what you’re doing is
Over the course of a 48 minute game in the is mounting, your brain is running 100 mph and you’re silly, a waste of time, or impossible, those opinions often
NBA, there are many different plays taking wishing your car could do the same. This is a template carry more weight than they should.
place. Breaking these games down to four for making a day go sour quickly.
quarters or even down to the plays one at a Replace with: What You Think
time is what helps teams win. This is how you Replace with: Sound of Silence Who’s going to the gym working to reach your goals?
should approach your program. Break down When everything appears to be getting to you and Who’s preparing and eating each meal every day? Who’s
your long term goals into segments with shorter you feel overwhelmed, there’s one thing you can do. investing in and taking the supplements? Here’s a hint.
term goals. If it’s a 12 week program, create Stop. Turn off your radio, phone, or go somewhere It ain’t them. It’s you. So whose opinion should matter to
four week goals. After that, don’t look past that there is no noise. Listen for a moment. What do you? The answer will stare you back in the face next time
your next workout. Giving each day and each you hear? Nothing. Exactly. Focus on that nothing. That you look at a mirror. If you want to share your goals,
training session the attention it deserves will give sound of silence can be the best medicine for you right great, but do not let their doubt become your doubt.
you confidence and increases your chances of now so you can calm down. How long do you focus on You believing that you can do it is what truly matters.
making those far away goals a reality. that nothing? The answer is until you’re calm and cool.

FITNESS POLISH UP
YOUR ROUTINE
COBWEBS
& CLUTTER BY JONATHON MUMMERT
While many of us realize the benefits of a good

One of the most common reasons for burnout
that I’ve seen in gyms comes from what people are
doing once they get there. After the initial results
have begun to fade from the new routine you
I’m not saying to throw the baby out with the
bathwater (that’s a terrible cleaning analogy, I
know...), but adding a few new lifts or changing
your routine a little can be beneficial. The changes
started back in January, it’s easy to become fed could add excitement to your gym-time to try a
deep cleaning for our house, how many of us
up. You’re showing up each day to the gym. You’re few of the new lifts. It could also allow you to
consider how helpful a little “Spring Cleaning”
constantly running through the same motions, only build a more balanced foundation to other lifts. It
could be to our diets and fitness routines?
to wake up and do it all over again. The same old might even help prepare you for PR’s planned for
routine might just lose its shine after a month or the near future. “Scheduled variety” is one of the
It’s always been a bit odd to me how much I
two. The best thing to do is polish it up a bit. programming principles suggested by the National
loathe cleaning, but enjoy cleanliness. I think
Strength and Conditioning Association (NSCA) to
the only cleaning I really don’t mind doing is the
Begin by taking a real, honest assessment of your make sure a program is well rounded and able to
regular dusting of my TV and electronics to keep
routine before you start trying to shine it up. It’s provide a continued return on investment.1
them shiny and the picture crisp and clear.
like the old saying goes, no matter how much you
There honestly aren’t many things in this world
polish a turd… well, you know. Sometimes our goals Another suggestion for getting that “new routine
that make me happier than sitting down to enjoy
will shift or change. We may have successfully lost smell” back is to make sure you are realistic with
a great movie on a shiny TV while not having to
the weight we were trying to lose. So, our original your schedule and availability for the gym. There
worry with how messy things are around me.
routine is no longer effective for adding beef to our are few things more demoralizing to your progress
The process of cleaning isn’t always a ton of fun,
biceps now that definition allows them to be seen than planning a routine requiring you to hit the
but the end results are usually worth it.
more clearly. If the goal posts have moved, make gym 6 days a week when reality dictates that you
sure you are working with a clear plan to get to can honestly commit to only 4. Don’t see this
The same is true about tidying up our diets and
them. as a failure! You will find more success and less
fitness routines from time to time. Every now
frustration from your routine if you base it on a real
and then, a good thorough cleaning is needed to
Probably the easiest way to polish your routine is to schedule, not a dreamy, unrealistic one. Honestly
keep the clutter and cobwebs from ruining all of
look for exercises to add or substitute for some of assess what you are working with so that you can
the hard work we’ve put in so far.
those you have become bored with. put optimal effort into the time you actually have.

DECLUTTER THE
PANTRY/FRIDGE
I don’t know about you, but our pantry and
refrigerator are two places that need the most
regular maintenance and cleaning. We really do
have to set aside one good day (at least) each
year where we go in and throw away potential
science experiments that the kids have hidden and
condiment packets from The Great Depression.
Yeah, those things can get messy and cluttered fast.
Another problem that I’ve experienced with these

food storage spaces is how quickly a few shopping
trips of weakness have allowed all kind of snacks
back in. The first month or two of a new diet
routine are usually disciplined. But, they are usually
followed by convincing yourself, “I’ll buy this and
not eat more than one a day”. Soon, this part of the
pantry and fridge look like a well-stocked dessert
store. It’s there, begging us to have, “just one more
snack”. BOOM! The delicious clutter is ready to start
getting the best of us… again.
There is more and more research into things like May be used in conjunction with:
“food environments” and how these may play a
STRENGTH TRAINING
significant role in obesity. Ultimately, it’s what we AND MUSCLE BUILDING
have ready access to that might influence how we PROGRAMS*
eat. I’ll avoid giving a synopsis of every one of these
studies. However, anecdotally speaking, I’ve had
DIET, NUTRITION
AND WEIGHT LOSS
far more clients succeed with meeting their dietary
PROGRAMS*
goals when they kept foods that triggered them to
eat more than they should completely out of the Tr
A etu e
house. Now, I’m not suggesting you never buy and
enjoy the foods you love. I am suggesting you don’t o u r m
G Protein
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not in bulk.
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1. National Strength and Conditioning Association (NSCA), www.nsca.com/uploadedFiles/NSCA/Resources/
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PDF/Education/Tools_and_Resources/FoundationsofFitnessProgramming_201508.pdf.
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Regardless of how much, how long, or how tirelessly much more dimension than the linear “A to B”
PURSUING MASTERY PART II you pursue it, you cannot ever achieve Mastery. You of goal-setting. There is much more “bleed-over”
can improve exponentially, and be better than you as a result. Self-improvements tend to influence
BY DR. THOMAS FISHER, PHD, LMHC, CSCS
ever dreamed, but you will never achieve Mastery. If other areas of Life. Keep in mind that growth and
you are still alive, and paying attention, you are still self-improvement are the reasons behind the
pursuing Mastery (not achieving it…!). journey, not just “getting there”.
The achievement becomes yet another “B” you
collect along your “A to B” quest. When recounting
Because Mastery is based upon self-improvement, I am often asked about the difference
your list of Life achievements, you may find little
it’s important that you do an accounting of the
Well, here we are in March. Three months into the more than a bag of “B”s… Each isolated, with very
things that you do, and how well you do them. Here,
between Mastery and being a Master.
journey to your more “perfect self”. How’s it going? Did little “bleed-over” into other aspects of Life. You
the concept of “Paying Attention” is key. Awareness Being a Master involves following some
you reach your long-term goal? How about your short- may have a trophy here, a medal there, a degree,
of your actions and your surroundings are part of prescribed course of study. While it
term goals? Hmmmm! I hope you’re not mentally certification, or license, but not much else to show
paying attention. We are all creatures of habit. We
saying “it was a total waste of time”. If you are less for your time on Earth. does involve time & energy, it does have
live in a very dynamic world. Some of our habits
than impressed with your progress, allow me to offer
Many of the athletes that I see in my Practice are enhance the experiencing of the world around a terminus. The journey is based on
another way to approach Life: Pursuing Mastery.
very goal-oriented. They are constantly working us. Other habits…well…they just don’t. Try to pay learning and experiencing. The course
In the January issue, we spoke about “goal-setting” towards taking their game to the “next level”. Often, attention to even the smallest of things that you
as being the default way to achieve. It seems
of study, however, has been carefully
they do just precisely, that. They sacrifice, obsess, could correct. Notice how you are sitting right now
straightforward and simple. You simply select a goal, and neglect other bits of their world in the hopes as you read this article. Could you improve your detailed. It has also been established
and go for it. If it seems to be a big goal, you can of getting to “B”. This desire to get to the next posture? If you can catch yourself, you can pause by an external organization who will,
always break it down into short, medium, and long- level implies that there are well-defined layers to and re-try for an improvement. If you toss a wad of
ultimately, grant the “rank” of Master.
term goals. You are starting at “A”, and your goal is achievement. While performance standards do paper at the trashcan and miss, stop and retrieve it.
“B”. Speed is essential. You plot the shortest distance exist, they are limited in scope, and do not transfer If you casually toss your keys onto the table, stop,
Consider that I have two Masters’ Degrees, and
between the two points, and that becomes your “A to well. Just because you are an All-Star pitcher does retrieve them, and place them where they belong.
I am a SCUBA Dive-Master. I have also been
B” plan. Above all, it is essential that you achieve your not mean that you are a good husband, father, You do not need to wait until Friday-Night-Lights
working towards becoming a Master in the
goal. How you do it is less important. As long as you businessman, or friend. or the Final Exam to accomplish. Catch yourself,
Martial Arts. Have I achieved Mastery? Not even
get there (“win”). When the chips are down, the “ends” make the correction, and acknowledge your
often “justify the means”… You may have achieved LET’S CONSIDER ANOTHER WAY achievement. Each and every day offers thousands
close! Mastery is an endless pursuit (well, until
you die…!). To use the SMART acronym from goal-
your goal, but how much did this “win” cost you? TO APPROACH LIFE. THERE IS of new opportunities to catch yourself, and make
setting, it is not Specific (except for the concept
Goal setting is a linear, two-dimensional way to track A MORE GLOBAL APPROACH improvements.
of self-improvement). It is not (necessarily)
achievement. It has length and width (minimal), KNOWN AS MASTERY. Measurable. It is Attainable (every day offers
but no depth. Nothing really matters but the goal. Pursuing Mastery is, essentially, a “goal-less
new opportunities). It is Realistic (as it applies
The journey is unimportant, as long as you are Here, the journey is of the utmost importance. It is journey”… That does not mean that there are no
to all of life’s circumstances). And, it is not Time-
successful. The goal (product of the mission) over- important because it is here that we spend much achievements! Unlike the goal-setting mindset,
limited (remember: a life-span pursuit). So, it is
shadows the journey (the process). Depending upon of our lives. Even with a goal-setting mindset, we the journey is the most important aspect to
Attainable and Realistic…!
the size of the goal, there may be few opportunities only achieve momentarily. This is dwarfed by the Life. Achievements are made, but they are not
to demonstrate your ability to achieve. Time and amount of time spent on the journey. The journey the purpose of the exercise. Achievements are
While Mastery can never be achieved, don’t let
energy may dictate that everything else must be put is where the learning and experiencing occurs. the logical and natural consequences of self-
that get in the way of adopting a new way of
on “hold” until the end. You may need to wait until Pursuing Mastery is based upon self-improvement. improvement. As you continue to improve
looking at your world. It may take a little practice,
Friday-Night-Lights to play for the Championship. It is a Life-Span pursuit. It never ends. There is yourself, achievements will occur. The areas of self-
but the rewards are great. Just the sheer number
You may need to wait four years to get the degree. always something else, something new to improve. improvement are not limited. They may include
of opportunities offered each day to engage in
You may need to wait until the Final Exam to get But, perhaps the most frustrating part of pursuing mental, emotional, physical, or spiritual areas of self-
self-improvement beats waiting for Friday-Night-
your grade. What about what happens until then? Mastery is the inability to achieve it. improvement. Because of this, pursuing Mastery has
Lights every few weeks…

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The snow has
melted and the days
are warming up.
You have worked
hard these past
few months and it’s
time to show off the
beach body you’ve
been crafting and
hiding behind winter
clothes. Breakout
the bikinis and board
shorts!
Springbreak can
be a time-honored
tradition of fun in the
sun and debauchery
for both the young
top 10
and the young at
heart or for the
spring
rest of us, relaxing
days on the beach
break
watching the waves
roll by. Check out the
TOP 10 places to do
locations both...

Located in Central Florida’s East Lake Havasu during Spring Break
Coast, Spring Break begins in is famous for its wild boat parties
Daytona Beach Florida. With 23 and and it’s reputation for a Spring
miles of white sand beach, it has Break destination continues to
long been one of the hottest Spring grow. The peak time for Spring
Break destinations in Florida. Break 2017 at Lake Havasu will be
#10 #7
Daytona Beach remains a great early March. If you want to spend
spring break destination for anyone your spring break in a constant
who wants to have an amazing floating party, Lake Havasu is your
DAYTONA BEACH, time with a minimal budget! LAKE HAVASU, place to be.
FLORIDA ARIZONA
Imagine 7 miles of beach where Everything’s Big in Texas! This is
you’ll barely be able to see the sand no exception. South Padre Island
because it’s covered with spring is located at the southern-most tip
breakers. That is Panama City of Texas and is home to one huge
Beach. Located along the Gulf of Texas-sized Spring Break party
Mexico, it is home to Home to Club every year! Four miles of beautiful
#9 #6
La Vela, the largest nightclub in beaches come to life during Spring
North America. Pool parties every Break, hosting some of the wildest
day, clubs every night, Panama events, proudly living up to the
PANAMA CITY BEACH, City Beach is a fun, affordable and SOUTH PADRE ISLAND, slogan “Everything’s Big in Texas!”
FLORIDA flexible option for Spring Break.

TEXAS
Located on South Carolina’s Often called the Mecca of Spring
Atlantic coast, is a 60-mile string of Break, Cancun, Mexico has been
beaches. Known for its celebrity- a top destination for party-hard
designed golf courses, a beach- college students looking to have
front boardwalk, arcades, souvenir a little fun in the sun. For a week
stands and restaurants as well as or two of non stop partying and
#8 #5
one of the country’s tallest Ferris drinking, Cancun also remains one
wheels. Myrtle Beach has become of the most affordable vacation
a favorite Spring Break destination destinations.
MYRTLE BEACH, for college spring breakers as well CANCUN,
SOUTH CAROLINA as family vacationers.
MEXICO
Negril offers 7 miles of unspoiled,
clothing optional, white sand
beaches framed by the low lying
cliffs of the West End for a laid
back Spring Break. Relax on the
#4
beach, soak up the sun, listen to
reggae music, enjoy a rum punch,
and watch day become night with
NEGRIL, Negril’s famous sunset.
JAMAICA
Cabo San Lucas, located at the
southern-most tip of Mexico’s Baja
California, has been a favorite
destination for Spring Break
travelers for decades. With its
share of nightlife as well as a
#6
#3
being a family-friendly relaxing
#1
springtime escape it’s no wonder
that thousands head to this Mexican
CABO SAN LUCAS, paradise every year for Spring
MEXICO Break.
PUNTA CANA,
If you are looking for a Spring Break
DOMINICAN REPUBLIC
destination with thinner crowds, With tall swaying palm trees decorating miles and miles of breathtaking white and fine coral sand
Turks and Caicos, where only eight beaches, Punta Cana offers a relaxing environment, perfect for spending your days laying by the pool
of whose 40 islands are inhabited, or relaxing on the beach catching rays and chilling with your friends. The area has become a favorite
#2
may be the spot for you. It also destination for spring breakers looking for fun filled days of entertainment and exciting evenings. Sipping
happens to be home to the world’s Pina Coladas on the beach, jet skiing, snorkeling, swimming with the dolphins, banana boats, para-sailing,
third-largest coral reef. beach activities as well as night life including casinos and dance clubs, they have something for everyone.
TURKS AND With its perfect weather, pure white, sandy beaches, crystal blue water, and amazing nightlife, The
CAICOS
Dominican Republic tends to be more popular with Europeans than Americans, so like-minded spring
breakers won’t be as prevalent as at other destinations.

KEEPING
IT GOING…
BY DR. TOM FISHER
In the last issue of Muscle Media Magazine,

we talked about some tactics to get you
started with your “Big Changes” on January
first. Well, here it is; March… How has your
battle-plan worked out…? Still on track? Still
holding to your carefully-made plans? Did
you follow the multiple suggestions to help
you on your journey? Did you track your
progress? Did you write it all down?
If the answer is “yes”, you probably have no
need for this article… If you begrudgingly
admit “no”, then let’s talk…

As a bit of a review, lets’ start with the basics. Most Some are major, but most are minor enough that When you have clearly written down your ranked All of them conspiring to derail your best-laid
people find that changing behavior is difficult. Even they escape our attention. Individually, they may items for change, you are ready for the next step. plans. You are probably fatigued from your last
if the changes are for-the-better, adopting new have little effect. Taken cumulatively, they may For each of your items, clearly identify the reasons encounter (yesterday), and you must now wrestle
behaviors presents numerous challenges. Most have a significant impact on our daily existence. to want/need changing. You may have several them all over again. Get back into the ring. You
people are aware of feelings of dissatisfaction, Make a note of how you brush your teeth. Do you reasons for each item. Some may be thoughts. need to be prepared to face them all again, and
but the reasons are unclear. They know that they start in the front, the back, or the sides? Do you Some may be feelings. The important thing is to again. If you have taken the proper steps outlined
start on the right or the left? Perhaps you notice identify them and write them down for future in these articles, you have the tools to help you
want/need to change, but it can easily overwhelm.
how you put on your socks & shoes. Do you put reference. We will come back to review these lists with your wrestling match!
The first obstacle to overcome is clearly identifying
on both socks, and then shoes? Do you put on one regularly. The lists will change over time, so it’s
what it is we wish to change. This usually requires
sock and one shoe? When you cross your arms, important to keep them up to date. Because they Basic psychology suggests that people will only
significant time and energy dedicated to the
is the right over the left, or left over right? These are written, we don’t need to recall from memory. change when the reasons to change outweigh the
uncomfortable task of self-examination. No,
are very simple examples of habits, but we are the You have it right in front of you, anytime you wish… reasons not to. This seems to make sense. But,
I’m not talking about posing in the mirror at the product of hundreds of them. The point is: can many people fail because they do not properly
gym! I’m talking about doing a brutally honest you change these habits? Yes, you can. BUT (and I just mentioned that the lists will change over time. track their progress. By writing the items and
review of the things in your world that you know you just knew there was a catch…!) you need to be It should make perfect sense, because we change the reasons consistently and accurately, you will
are dragging you down. They may be situations, aware of yourself doing them. You need to catch over time. If you want to be successful with your arm yourself for when the wrestling gets tough.
activities, people, or any number of familiar things yourself and consciously change your behavior. changes, you should keep pace with the reasons Remember the reasons you used to overcome the
you surround yourself with. This may be difficult While it is possible to change bad habits, it will behind them. The changes may be dramatic, or objections yesterday? You wrote them down, you
because of mixed feelings. There may be a “love/ initially take vigilance and effort until the old habit they may be subtle. It’s said that the reasons that referred back to them, and used them today. If
hate” relationship with these “change-items”. is gone, and the new habit takes hold… prompted you to change, are not the same as the successful, you can refer to them tomorrow, next
We’ll get into that in just a moment. Right now, it’s things that keep you changing. Beyond that, the week, or next month…
important that you simply identify what they are, Now that you have identified several things that thing that “bring you” to change and the things
and write them down (I know, more writing…!) need your attention, try to take the next step. Rank that “keep you” changing, are not the same as the I am often reminded of a line from the movie;
them in order of importance. This is a critical step things that, ultimately, get you through. Many of “The Untouchables”. Several times throughout
Dedicate some quality time to this. Regard it as an
as we discuss how to “keep it going”… the reasons may be the same, but they may have the movie, Sean Connery said, “What are you
investment in yourself. You’re worth it…!
gained or lost importance. What was, initially, THE prepared to do?” I ask this of my clients/patients
most important reason is now number 4 or 5. Yet all the time. While they claim to want to change,
Another one of the
a reason previously identified as minor may, now, they are often reluctant to do what is necessary
basics of H
“ uman 101” is
be the focus of your attention. Things change. We to make it happen. “What are you prepared to
that we are all creatures
change. Write it down so that you can keep track… do?” refers to your willingness to experience life
of habit. We do thing
It should be noted that initiating, or getting started, outside of your “comfort zone”. It asks about your
repeatedly, and we do
is straightforward and simple. You just do it. Notice willingness to be “inconvenienced”. It speaks to the
them one way. Often,
that I didn’t say it was easy! You only need to do number of obstacles you are willing to overcome.
we are unaware of these
something once to credit yourself with having It also the “cost” and “price” you are willing to give
habits unless they no
“started”. You overcame all the resistance, all the for the “value” and “worth” you want as the pay off.
longer serve our needs.
objections, and all the excuses. You resisted all Ultimately, with the amount of time & energy you
of the pressures from outside (friends, family, spend on yourself today, do you really expect any
job, social obligations, etc.). You also managed more from your investment? Pay attention and
to overcome your own internal struggles (fear, track your progress. We don’t want to have the
anxiety, laziness, ambivalence, etc.). The very next very same conversation next January first…!
day, however, you are called upon to “do it again”.
Remember all of those obstacles, both internal and
external? Well, here they are again, back in force.

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Scientific breakthroughs in sports nutrition This superior chicken-protein technology yields
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University on meat-based protein powders Hawkins, who worked on the study under Paul amino acids, and contains 180% more naturally
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Hawkins, senior research scientist at Missouri State choice. Chicken has long been a bodybuilding
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Center for Biomedical and Life Sciences, Springfield, Missouri, 2017.

THE
POWER OF Overview
THREE
Three “easy” steps. Three months. That’s all it takes
to change your body. It’s “easy” in terms of simplicity.
Committing to change, diet and exercise is hard.
Step one: Diet

Oddly enough, there are three macronutrients. Protein,
Fat and Carbohydrates. The amount you eat, and the
ratio of the three, play the most important role in body
composition. For the next three months, your diet is going
to be very basic. Void of all but the necessary. There are
A THREE MONTH, THREE STEP FITNESS AND NUTRITION GUIDE no “cheat days” in this plan. You can have your cheat days
when you’re done. You may resume a practical diet after
you finish the program. Maintaining your weight tends to be
There’s something about the number three. It’s the number of easier then losing weight. You just have to get there first.
dimensions that humans can perceive. Three is the first number
to which the meaning “all” was given. It is the triad, being the
Step two: Resistance training
You are going to lift weights three days a week. You will do
number of the whole as it contains the beginning, a middle and
three basic, compound movement exercises only with free
the end. Three is the first number that forms a geometrical figure weights. Squats, dead-lifts, bench press. That’s it. Track your
– the triangle. Three was considered the number of harmony, progress. Your goal is to increase the weight you lift by 5%
wisdom and understanding. The Pythagoreans taught that the every week.
number three was the first true number. There’s the phrase
Step three: Cardio
“Third time’s a charm”. Counting to three is common when a
Three days a week you will do High Intensity Interval Training
group wishes to perform an action in synchrony… Now, on the (HIIT). HIIT can be an excellent way to maximize a workout
count of three, everybody go! in a limited amount of time. Your HIIT training will be a 2
minute warm-up pace followed by alternating between
100% intensity for 1 min and 50% intensity for 1 min for a
total of 20 min. So sprint 1 min, jog 1 min and repeat.

A hat trick in sports
is associated with
succeeding at anything
Cronus three times in three
had three consecutive attempts
sons: Zeus,
Poseidon,
and Hades
MONDAY | WEDNESDAY | FRIDAY MONDAY | WEDNESDAY | FRIDAY TOTALS
CALORIES 1,482
MEAL 1 6 EGG WHITES |1 CUP OATMEAL PROTEIN 194g
441CALORIES 34PROTEIN 58CARBS 7FAT
SQUATS g g g CARBS 135g
FAT 21g
4SETS 10REPS 60REST
SEC MEAL 2 6OZ CHICKEN BREAST | 1 CUP OF RICE
g g g
PRE WORKOUT
MEAL 3 2 SCOOPS WHEY PROTEIN | 1 APPLE
DEAD LIFT 245CALORIES 50PROTEIN 27CARBS 0FAT
g g g
4SETS 10REPS 60REST POST WORKOUT
SEC
MEAL 4 2 SCOOPS WHEY PROTEIN | 1 TBS PEANUT BUTTER
g g g
TOTALS
TUESDAY | THURSDAY | SATURDAY | SUNDAY
BENCH PRESS CALORIES 1,366
MEAL 1 6 EGG WHITES |1/2 CUP OATMEAL PROTEIN 194g
4SETS 10REPS 60REST 272CALORIES 28PROTEIN 29CARBS 4FAT CARBS 60g
SEC g g g
FAT 32g
MEAL 2 6OZ CHICKEN BREAST | 1/2 CUP OF RICE

g g g
TUESDAY | THURSDAY | SATURDAY

MEAL 3 2 SCOOPS WHEY PROTEIN | 2 TBS PEANUT BUTTER In bowling,
408CALORIES 58PROTEIN 8CARBS 16FAT three strikes
HIIT CARDIO
g g g bowled
consecutively
2WARMUP 1SPRINT 1JOG MEAL 4 6OZ CHICKEN BREAST | 1 CUP GREEN VEGETABLES
is known as
a “turkey”
MIN MIN MIN 307CALORIES 54PROTEIN 0CARBS 6FAT
g g g

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Over the past thirty-plus years I have
been in Private Practice (sounds better
than “three decades”, doesn’t it…?) I
10
have been seeing primarily, athletes. My
ELEMENTS
field is Performance Enhancement, and
I am usually called upon when athletic
performance on the track/court/field/
track is suffering, and a “fresh set of eyes”
OF HUMAN
is required. Initially, it was just the athlete
KEY
and me. But, as time went by, we would
sometimes be joined in our sessions by
PERFORMANCE
others. I began to see athletes with their
significant others. Sometimes we were
joined by their coaches, their trainers,
and even their sponsors. Over the last ten
BY DR. TOM FISHER
years, I have become a “go-to” resource for
Coaches, Trainers, & Instructors (I call them
“CTIs). The CTIs would seek my counsel, get
some answers, and return to their athletes
or teams with a course of action.
I have put together a list of the Ten

Elements of Human Performance for
my CTIs to take with them after our
sessions. After speaking with several of
my Colleagues, they suggested that the
List might be useful to readers of Muscle
Media Magazine. I agreed… I think the List
is representative, but not exhaustive. Are
there other “elements”? Of course, there
are! But I believe these Ten Elements
are useful to developing a grounded
foundation for all aspiring CTIs. If you work
with people in such a capacity, I offer this
list gleaned over a long and varied career.
Submitted for your consideration…!

1. PAY ATTENTION While watching the
As I was growing up, I was always being told to “focus, last Winter Olympics,
Focus, FOCUS”! However, the more that I tried, the I was listening to one
more I missed. It seemed that my energies were being of the alpine skiers
derailed, and I rapidly became distracted. I found myself complain (whine)
about the course
more involved with “trying to focus” than to trying to
conditions. What
actually perform! The energy cost of constantly trying really caught my
to exclude everything but the object of my “focus” was attention was his
enormous. I was using a lot of energy without evidence claim that “We NEVER
of any reward. I thought to myself that I could either train in conditions
“stop being distracted” or “take care of business”, but like these.” I shook my
head and thought,
not both effectively. It took an enlightened Master
“Tragic! That CTI
in my Martial Arts studies to offer another solution.
has no business
“Pay Attention, he said. He explained that trying to with athletes at the
“focus” is an act of constraint. You may miss important Olympic Games.
information as you dismiss it as a “distraction”. When When I started my formal education in Psychology, I used the These athletes have
you “Pay Attention”, you are unbound and expansive. Diagnostic & Statistical Manual (DSM) and determined that not been sufficiently
(surprise) I had all the symptomatic hallmarks of Attention prepared to compete
“Pay Attention” with more than just your eyes. Use ALL
Deficit Disorder with Hyperactivity (ADHD). This explained a at such a level.”
of your senses. This may seem difficult at first, but the
great deal. I was not a particularly “bad boy”, but I was…well, a
more you do it, the more it becomes “second nature”. handful! (No diagnosis of “ADHD” existed when I was a lad, just 3. PRACTICE BEYOND THE COMPETITION 4. USE YOUR RESOURCES WISELY
With patience, you will be able to “see” far more than a hyperactive “wiggle-worm”). However, I am most grateful to Here at MonuMental Performance, I use the term As a CTI, you have resources at your disposal. Across the
what others merely look at… my Master who taught me the opposite of what everyone else “PCTWO” when referring to the process of “Practicing, field/gym/court/course, your opposition brings similar
was demanding. I use this technique daily, and it has served Conditioning, Training, & Working Out”. Although resources to the competition. I remind my CTI’s that all of
There is me (and my patients) very well…
different terminology, they all describe the processes of these resources are finite. They are all limited. You do not
tremendous
power in 2. HAVE YOUR ATHLETES EXPLORE THEIR LIMITATIONS repetitive preparation for competition. I encourage my have infinite supplies that you can endlessly re-supply.
consistently Part of your role as a Coach/Trainer/Instructor (CTI) is to CTI’s to clearly understand why they have their athletes A CTI would be wise to conserve such resources! Many
and accurately serve as a source of accountability and inspiration. You PCTWO. Beyond the “why”, I have them describe precisely elements of PCTWO place demands upon these limited
tracking things. what it is that they are PCTWO. Many CTIs think PCTWO is resources (team cohesion, socialization, specific plays,
serve to encourage athletes to push beyond the point at
I have my CTIs purely physical. They believe that “Bigger, Faster, Stronger” tactics, strengthening, acclimatization, etc.). Raw talent
objectively which they would stop, if left on their own. Limitations are
different than Limits. Limits are a reflection of physics. is the key to success. Other CTI’s mistakenly aside, the two universal, limited resources to
measure Kenny Rogers said that
whenever Beyond a certain point, there is no more of the resource to “take it easy” while having their athletes “go consider are time and energy. As a CTI, it is
“You need to know
possible (time be had, and performance stops (no more oxygen, no more through the motions” of PCTWO. They are when to hold ‘em, know up to you as to how to use limited time and
it, weigh it, water, etc.). Limitations, however, are self-imposed. These doing their athletes no favors. Many people when to fold ‘em…” This energy during your preparatory PCTWO. You
count it, etc.). believe that PCTWO should probably be “Easy”, knowledge comes directly and your opponent are both responsible for
are the points at which the athlete stopped, not the point
With accurate and competition “Hard”. Wrong! They have it from experience learned the proper allocation of these resources. The
at which physics took over. Please understand that as the
and consistent through proper PCTWO…
athlete approaches their “Limitation”, they will experience backwards! All of the trial & error, the “heavy less experienced the CTI, the more they view
tracking, you
more & more discomfort. They are also keenly aware that lifting”, the experimentation should take place these resources as an “on/off switch”. With
can determine
precisely where they are exploring “new ground”. “New ground” represents during PCTWO! There is an old Martial Arts axiom that experience, you will be able to understand that you can
you were, and something unknown, and usually has some associated states “You Will Always Fight As You Train.” Competition “turn it up” or “turn it down” as the situation demands.
exactly where anxiety and (yes, I’ll say it) “Fear”. Encourage them to achieve is not the place for your athletes to experience novel The “on/off switch” becomes a “dimmer switch” that you
you are. Connect situations. It is too late… They should have been exposed to can control… Ultimately, the purpose of your finely-tuned
“one more…” Make note of the accomplishment. Measure
the dots and similar situations during PCTWO. It gives them a solid frame PCTWO is to develop experience. As a result, you and
draw a line to it. Write it down. Graph it to clearly illustrate progress.
Celebrate as you all make note of it! Over the years most of reference. When confronted with a similar situation your athletes will be more efficient in decision making
see where you
are going. It may of the athletes I have seen in my Practice fondly credit during competition, at least they do not have the additional and judgment. Improved judgment will help your athletes
or may not be a specific CTI for helping them push beyond their self- burden of dealing with the novelty of the situation. They determine if and when it’s time to “turn up the heat” (or
what you want… imposed Limitations to explore new levels of performance… have already “seen it, done it, been there…” not!). This leads us to:

5. OPTIMIZE, NOT MAXIMIZE I offer my CTIs a baseline of “S 3T+1”. Translated, this means
“Always give 100%!” You have probably heard this “Sufficient To The Task, + 1”. Use this as a mental baseline as
expression, perhaps even use it in your PCTWO. While to how to allocate your resources. Use “sufficient” resources
it initially seems to make sense, closer examination to accomplish the task. Then, add just a wee bit more. This
makes it difficult to justify. Keeping in mind that all will be noticed and will pay dividends. Use this as a baseline
(reference point) as you practice using your “dimmer switch”…
of your resources are finite, CTIs would be wise to
conserve, if possible. We are all familiar with “first-half
6. HARNESS YOUR POWERFUL FEELINGS
teams” or “race-rabbits” that start strong, but have
In my book PerformanceSpheres, (shameless plug..!)
nothing left for the second half. Sometimes, victory
I describe how I see the “Human Condition”. I explain
does not go to the strongest, or the best trained, or the
five “Spheres” of influence: Mental, Physical, Technical,
one who “really, Really, REALLY” (whiney voice) wants
Spiritual, and Emotional. Without going into detail that
it… Oftentimes, victory goes to the last one standing
exceeds the scope of this list, suffice it to say that each
while everyone else is drained. Most situations do not
Sphere interacts with the others. Each Sphere influences
require “100% effort”. They require sufficient effort.
and is influenced by the others. The nature of the
The more experience your athletes acquire, the more
interactions can be revealing. It is a way to diagnose where
efficient they become. This saves precious resources.
problems exist, and offer insights into possible corrections.
You are able to get progressively greater results with
However, of all of the “Spheres”, the “Emotional” Sphere
less expense of time and/or energy. Proper PCTWO
accounts for many (if not most) of the presenting
includes presenting progressive challenges to your
problems seen in my Practice. Generally, the athletes and
athletes. This allows them to become more accustomed
CTIs I have seen have few problems with the “Physical”, the
to the increased demands and learn to become more
“Mental”, or the “Technical” spheres. Some have difficulties
efficient. This also affords you, CTI, to more accurately
with the “Spiritual”, but these are often a reflection of
assess your athletes’ Limitations and plan accordingly.
Emotional distress. Emotions are often quite insistent, and 7. DEVELOP COMPETENCE AND CONFIDENCE WILL BE FOUND It annoys achievers and those striving
demand action. The danger lies in becoming unbalanced “Everyone is a winner, and everyone gets a trophy!” While I don’t to improve. It gives a false sense of
by the feelings and losing clarity of purpose. Each of often hear that sentiment expressed by the CTIs and athletes accomplishment to those willing to settle
us, at one time or another, has acted…”impulsively”… in my Practice, it is repeated often enough to address. The “lack for mediocrity. Most tragic of all, it robs “the
because of unbridled emotion (this is usually followed of confidence” is seen by some CTIs as something that can be settlers” of the opportunity to experience
by futile attempts to “justify” the behavior…!) I offer the corrected by “leveling the playing field”. This usually means true, effort-related success that comes from
opportunity to have my athletes and CTIs explore their artificially lowering standards, discouraging achievement, and their own consistent hard work. There is an
Emotional distress and dissect it cognitively (Mentally). rewarding mediocrity in the name of “fairness”. These attitudes old management axiom: “No Involvement; No
“Thoughtfully Understanding Feelings” is a good first step display a fundamental misunderstanding of the Human Condition. Commitment!” (This is especially important if
to recognizing the impact of Emotional distress. Powerful Humans have a natural desire to “Strive for Superiority”. This you want them to keep coming back…) Afford
emotions may become potent allies, if properly recognized “Striving” occurs against other competitors, against established your athletes the priceless opportunity to
and directed. From there, we explore how much time and standards, against existing records, and most importantly: against work for competence, and you will not need
energy (remember those finite resources) are consumed oneself. I cannot think of a single client or patient that has ever to concern yourself with awarding artificial,
attempting greater levels of performance… expressed a longing desire to be “Average”. They want to get manufactured confidence.
better. To some, “better” is not enough. They want to be the BEST.
Years ago, one of my Masters cautioned me “The If confidence is lacking, how do you propose to create it? The CTIs
Angry Man will defeat himself”. The anger, he In my early career as a University Lecturer, I was
and athletes that I see do not wait around hoping for their athletes
explained, will unbalance you. Reasons change assigned to supervise Coaching Interns at a local
to find some secret stash of “confidence” before they act. They Elementary School. The School had adopted the
as anger increases. Learning and cooperation
act again and again, “Striving for Superiority” (competence). They “No-Keeping-Score” philosophy for its’ PE Program.
give way to winning, then hurting, then destroying
your opponent. Unfortunately, during this rapid realize that each and every attempt is yet another opportunity to While talking to the Supervising Coach, we overheard
deterioration, technique, balance, caution, and learn. I have found that the most consistent method to develop several third-graders arguing. “We won!” said one
self-control are sacrificed in the name of vengeance. “confidence” is to develop “competence”. Attempts to artificially child. “No way!” was the reply. “We did too! We won
Carelessness generally leads to mistakes that may 5-2!” It would seem that the adults were the only
“award” confidence without any effort or challenge is discouraging
be capitalized upon by those who learn how… ones “not keeping score”…!
to all participants.

10. BE THE PART
This is really the essence of what you hope to be as a CTI. The
word that I use to describe this quality is “Integrity”. Remember the
One of the teachings Spheres? The amount of over-lap, or integration, of the five Spheres,
from Naval Aviation the more stable the individual. The degree of stability reflects
Training that I dependability, consistency, and character. As we are all practicing
continue to rely upon in a “Service Industry”, we encounter clients seeking advice and
is “Always pre-flight
guidance to help them improve. This is a considerable responsibility
your gear!” Do not
not to be taken lightly. Consider that, with all of the options available,
simply assume that
all is well. Thoroughly they have come to YOU for help (they can find “No Help” anywhere,
inspect everything on but they have come to you!) Misinformation and disinformation
the “check-list”. This is offered by unqualified CTIs is unfortunate, but with Integrity, you can
especially important rise above this. I encourage my CTIs to “Be The Part”. This means
for seemingly minor consistency across all five Spheres. It involves being prepared and
things that might
knowledgeable (educated) in your field. It speaks to “Looking the
otherwise escape Of the three elements (Duration, Intensity,
attention. Pay Part” and clearly demonstrating that you “Practice what you Preach”.
Frequency), I am most often asked about the
attention, even Your “Image” is a reflection of the message you want to send to
Intensity. CTIs often have questions as to “How
to “small stuff”. Much”. I offer two thoughts: “a little bit of the World. Your “Style” is the manner in which it is delivered. I have
Remember: the something beats a whole-lot of nothing”. (This heard a common theme from my CTIs over the years. They claim
Devil really is in the states that “every little bit helps”.) Another that they want to “help people”. This “help” takes many forms, but to
details…! suggestion involves “Getting in the habit of be of any real use, you would be wise to start with getting your own
getting in the habit; then, amend the habit.” (This house in order. Just as “posers” are eventually found-out, so, too, are
offers a more patient approach.) The process
those CTIs with Integrity. Let’s revisit our lexicon for a moment. Isn’t
involves establishing a new behavior (habit) and
it said that “The Cream always rises to the Top”? You have the power
8. DO YOUR HOMEWORK 9. PRACTICE DISCIPLINE then gradually “shaping” the habit over time.
Essentially, “baby-steps” are cumulative and to be a real game-changer. With that power comes accountability
“Prior proper preparation prevents perilously poor Whenever asked about “Discipline”, I like to distinguish
change occurs with far less distress. and responsibility. Be Prepared. Be Ready. Be Worthy…
performance!” or so the saying goes. “Fail To Prepare: between the verb and the noun. Initially, discipline (verb)
Then Prepare To Fail” reflects a similar sentiment. Our is imposed either on yourself (usually more difficult) or
lexicon is full of sayings cautioning us about the perils on others. If benevolent, it follows logical and natural
of not being prepared. Thousands of years ago, the laws of “cause and effect.” It is intended to teach through
great General Sun Tzu said that all conflicts are won correction leading to more acceptable outcomes
or lost long before the battle takes place. It is just as as the goal. Usually, it offers clear opportunities for
true today. Preparing for “probabilities”, or what will correction towards improvement. The practice itself
likely happen, is the responsibility of the CTI. Spend requires diligence and persistence. Discipline (verb), if
time wisely by carefully considering what is likely to appropriately practiced, usually leads to changes. As
occur. Take into account the weather, terrain, distances, I don my “Exercise Physiology Hat” (one of many that I
and participants. Research your opposition. Study wear), I like to view Discipline (verb) in terms of Duration,
trends and tendencies. Draw upon your own intimate Intensity, and Frequency. Physiologists use these three
knowledge of your athletes and their strengths and factors to formulate exercise prescriptions. I find it
weaknesses. Above all, structure your PCTWO to include useful to offer my CTIs a functional framework to design
preparations to take advantage of your opponent’s an appropriate program of Discipline. Deciding the
known tendencies. Do not wait until competition to “Duration” (how long), the “Intensity” (how much/hard),
begin your research. Essentially: you need to know and the “Frequency” (how often), CTIs are better able
more about them than they do about you! There is to communicate, teach, and track the progress of their
no excuse to not prepare for the most probable. If athletes (and themselves!). As progress is accurately and
afforded additional time; carefully consider additional, consistently measured, clear evidence will be revealed of
less probable situations. Discipline (verb) becoming Discipline (noun).

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BABY BACK RIBS (2 FULL RACKS) 1) Salt ribs and set asde for 1 hour.
GARLIC POWDER, KOSHER SALT, PEEPER 2) Wash and pat dry. Season with salt, pepper and garlic powder.
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4) Remove from oven and baste with sauce. Grill on a high flame 1 PEACH, HALVED Grill peach halves with flat side down on a high flame until grill
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1/4 CUP CRUSHED PINEAPPLE THE SAUCE
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