The Sprint to Summer Clean & Lean Nutrition Challenge


Clean & Lean

Get A Healthier & Leaner Body You Can Be Proud Of In 35 Days…Even If You’re Not A Fitness “Superstar” Or Think You Have A “Slow” Metabolism!
There Are No Gimmicks or False Promises..If You Follow This System You Will GET Results!

Did you Start off 2018 with a BANG only feel like a DUD as we head towards summer?

Life happens. It can be hard to eat “clean” when your kids are busy and your job is stressing you out.  Trust me – I run my own business and have 3 kids under the age of 5 so I totally understand!

Maybe you can relate to this…

You were just sick and tired of those clothes not looking quite right after holidays and feeling like you’re carrying around a bit more than your are comfortable with.

So, you decided that this year you were going to set some New Year’s resolutions and finally do something about it.

I mean you used to be healthy, trim and fit so surely you can get right back there easily enough…No sweat, right?

You start hitting the gym, hit the “crash” diet of yogurt, some almonds, maybe a few of those hundred calorie snack packs only to find that your body isn’t dropping the “fluff” like it used to a few years ago…frustrating!

After a few weeks of living off rabbit food and spending endless hours at the gym with little to show for it, you end up yelling at yourself and go on an ice cream bender, while trying to rationalize it all because eating right and exercising because it just seems too hard these days.

I’m here to tell you that it’s NOT your fault you’re struggling!

This happens to EVERYONE that is getting older and not in the AARP card way. Older as in you don’t have as much free time anymore like you did in your 20’s. You have kids, a mortgage, a boss, responsibilities and you have put yourself on the back burner during that time. You went from alcohol hangovers to FOOD hangovers…now it’s almost hanging over your pants.

Things just don’t feel the same anymore – workouts that you did with ease are a little tougher, joints creak a bit more, and your old injuries seem to hurt more often. Maybe your metabolism is feeling ice age slow…

Simply stated…Your body is different than what is was a few years ago!

You ask yourself, “Isn’t there a better way to do this?!?!”

After all, there is so much conflicting information out there on how to get fit and healthy…

  • Eat like a “caveman”!
  • Try the “whole 30”!
  • Just get 10,000 steps in!
  • Try a 7 day juice detox-cleanse thing my neighbor did!
  • Become a powerlifter!
  • Go Vegan!
  • Try kettlebells!

…the list goes on and on!

If you relate to ANY of this frustration & confusion, I have the solution for you…

How Does The Clean & Lean Challenge Work?

Clean and Lean Nutrition Plan

During this program I will teach you about nutrition.  There are no tricky pills or potions – only real food.  The challenge resources will show you what to eat, when to eat it, and even how to prepare it! $49 Value

Community Support

We will hold you to a higher standard than you may hold yourself, because if you’re not being held accountable to someone else, then only YOU know if you did, or did not, eat correctly or workout. It’s way easier to make excuses to ourselves than to a coach or peers. $49 Value


Leadership & accountability could be the missing ingredient you need to make this time count. Let’s look at it this way -without accountability you COULD eat too many Oreo’s and only you would know. Our accountability program, I will be sure to keep you honest with yourself. $149 Value

Efficient, Fat Burning Workouts

During the challenge, I will provide you a variety of workouts to compliment your nutrition plan & help to maximize your progress & results. These workouts are designed to be “stand-alone” and can be done anywhere and can easily be added to a pre-existing plan. $49 Value

Here Are The Proven Resources That You Will Have To Access To…
  • Daily & Weekly Accountability Delivered Right To Your Phone – $79 Value
  • Coaching From Staff Via Members Only Facebook Group – $79 Value
  • Nutrition Guide w/ Meal Plan & Delicious Recipes – $49 Value
  • Community Support Via Members Only Facebook Group – $49 Value
  • Daily & Weekly Workouts Delivered Right To Your Phone – $49 Value
  • A Coaching Staff 100% Invested in Your Success – PRICELESS
That’s Over $300 In Value for ONLY $79!

SPECIAL BONUS – The local participant with the greatest change in measurements (a combination weight, body comp, and tape measures) will win $250 like Taylor below! 

Taylor won our last challenge by losing 11lbs, 8 inches, & 2% BF in 35 days!

This Challenge Begins April 22nd – Don’t Miss Out On This Amazing Opportunity!  

>> Register Today <<

Don’t Live in the Chattanooga area? This Program is Open to Online Entrants!

Check out these awesome results from previous participants!
Myra lost 2.75 inches in her 2nd Clean & Lean Nutrition Challenge!

“I saw dramatic changes when I began focusing on eating clean foods along w/ consistent strength training. I have accomplished a new PR in every race I have entered & increased my confidence level as well.  I recently signed up for my first half marathon, which was something I would never have done previously. If you want a jump-start to see what changes clean eating can do, I would encourage you to try SCSF and the Clean and Lean Challenge.  The accountability at SCSF will definitely help you succeed.  Hope to see you soon!” – Myra H. 


Holly lost 11lbs, 5.5 inches, and 3.4% BF in our last challenge!
Melissa lost 8lbs and 5 inches in our last challenge!
Ashley lost 7lbs and 4 inches in our last challenge!
Our Online Challenger –  Liz R. From Philly!

This Challenge Begins April 22nd – What Are You Waiting For?

>> Register Here <<

Don’t Live in the Chattanooga area? This Program is Open to Online Entrants!

Frequently Asked Questions

Q: When is the challenge?
We officially begin April 22nd and end on May 25th. The week of April 22nd is a “prep” week designed to help you get everything in place to dominate the challenge! If you are a local participant, this is the week to come get your measurements taken care of via appointment.

Q: Where is the challenge?
This challenge is designed to be ANYWHERE since all resources you will need are delivered straight to your phone!

Note: Only local participants who do initial and final measurements at SCSF will be prize eligible!

Q: What is the registration fee?

SCSF Members – $39 Non-Members –  $79

Note –> You Can Add Unlimited Training at SCSF for Duration of Challenge -$199

Note: Because we are not a big corporate gym and we want to make sure each and every person who we work with gets the individual attention they need to reach his/her goals, we will only have 5 spaces available for people who would like to train at SCSF during that challenge.

Q: When does the challenge take place?

Sunday, April 22nd – Saturday, April 28th – Prep Week & Measurements (for local participants)

Sunday, April 29th – Official Start of Challenge (must have measured for prize eligibility)

Saturday, May 26th – Official End of Challenge (must measure for prize eligibility)

Q: Who is this challenge for?
This program is for people who are tired of the way they look and feel and/or tired of not getting results with their current routine. A pivotal aspect of this program is that it will meet you “where you are at”. If you are just getting started and a little nervous, our coaches will make sure to provide you tons of guidance. If you are relatively advanced and simply looking for extra accountability and some advanced pointers, our coaches will provide that as well.

Q: What if I haven’t exercised in years and I’m out of shape?
You don’t have to be “in shape” to get in shape! This program is for all levels of fitness as long as you aren’t afraid of a little hard work.  Our coaching staff will help guide you to make sure the exercise programs provided are what you need for your ability level.

Q: What type of results should I expect?
Here are some common results that we have seen during our previous challenges:
• Losing 6-24 lbs
• Dropping 1-2 pant sizes
• Tighter stomach, thighs, and arms
• Getting stronger and moving better
• Increased energy all day long
• Better Sleep
• Decreased pain from old injuries
• Improved strength and endurance
• Clothes fitting better
• Increased confidence
• Feeling proud because you’ve finally done something for your fitness

Note: Everyone’s experience will be different but if you take ownership of your nutrition and stay clean and lean for 35 days, I guarantee that you will see some awesome results!

Q: I don’t have a lot of weight to lose, can I still join the challenge?
Yes!  You certainly can!  You don’t have to have a lot of weight
to lose to participate in this challenge.  We all need a jump start and can use the support of a challenge to bust a plateau and/or just have the extra guidance, accountability,
and camaraderie. We are here to help you reach your goals!

Q: What does this program include?

  • Daily & Weekly Accountability Check In’s Delivered Right To Your Phone
  • Nutrition Coaching From SCSF Staff Via Members Only Facebook Group
  • Nutrition Guide w/ Done For You Meal Plan & Delicious Recipes
  • Judgement Free Community Via Members Only Facebook Group
  • Daily & Weekly Workouts Delivered Right To Your Phone
  • A Coaching Staff 100% Invested in Your Success

Q: What if I don’t get results?

As I noted above – if you stay clean and lean with your nutrition for 30 days – we guarantee that you will get some results!  If you are not 100% happy with the program you can request a refund within the first 3 weeks.

Q: How often will I train?  What if I miss a session?
With this program, you have unlimited access to the training material so you can train as much or as little as you like. Our coaches will guide you every step of the way to help you find the right workout frequency for your situation.

Q: What happens after the program?
If you find the program to be a good fit for your goals, you are alway welcome to start training with us at the facility.  We will have membership options available for you. Our most successful clients train with us year-round. For the first time ever, we will have virtual memberships available as well.

Q: This program sounds great. How do I get started?
Simply click the button below and complete the registration and payment.

Not Convinced Yet? Don’t Take It From Me – Check Out What Our Past Participants Have to Say About This Program!

Screen Shot 2017-12-09 at 2.54.57 PM

This Challenge Begins April 22nd – Will You Be Our Next Success Story?!  

>> Register Here <<

Don’t Live in the Chattanooga area? This Program is Open to Online Entrants!

The 29% challenge

I originally wrote this post last year but the message is timeless IMO! Enjoy!

The 29% Challenge!

As you all probably know by now, we are in the midst of a really energetic and inspiring transformation contest. We have close to 40 people committed to losing weight/bodyfat, building muscle, and feeling great and it has been REALLY fun to share their experience with them. BUT…

There is is always a “but” right?

At the end of the first week, I noticed that some people in the challenge were talking about the weekend and how they were likely going to cancel out all their hard work over the next few days. I wasn’t really surprised by this since this is typically the biggest challenge most people face.

However, these conversations got me thinking – how much progress do many of us likely lose on the weekend? The answer was shocking to me – 29% of week is a chock full of huge potential progress killers! Bad food choices, poor sleep habits, and excessive FUN (if you know what I mean) come to mind. For some people – all three probably apply! For our contestants – I put it another way. Out of the 42 days of the challenge, 12 FULL days of their challenge are either filled with opportunities to improve or filled with traps to fall into.

That’s almost two FULL weeks! I can assure you – that got quite a few of them thinking about their weekend choices when we talked about it. After all – they spent good money to join the contest. Would you throw away 29% of your money on any purchase? I know I try not to and I know they didn’t plan to either when they signed up.

So – why mention this at all? I want to challenge all you to start thinking of your weekends (or whatever days you have off) as full of potential opportunities to improve and lose the minefield mentality! I can assure that just this simple mindset shift will be powerful and liberating!

Another way to think about it – if you were presented with an investment that paid a 29% return, you would be silly not to make it right? However, so many of us don’t make that choice (myself included at times)! Just imagine if you took this challenge to heart for a month and came out the other side…

29% lighter? 29% leaner? 29% stronger? 29% more confident? You get the idea…wouldn’t that be AWESOME!?!?

What if you did it for 3 months? I am certain you would make more progress in those 3 months than most people make in a year!

It really comes down to a simple choice – do you want to start making a 29% return on yourself or not.

If you have the weekend “minefield” mindset and need some some help finding your 29%, please let me know. I would love to help you invest in yourself!

-Coach Green

Random fitness musings and common sensicals…

Here are a few random fitness musings and common sense stuff from the previous few weeks…enjoy!

kenny rogers

Randomness #1 – “Knowing when to hold ’em and when to fold ’em” is a very valuable concept in the fitness setting. Here is an example from my deadlift session last week. I hadn’t slept well the night before this session and didn’t have high hopes for the planned, heavy single at the end of my workout. However, my first two work sets (a set of 5 and a set of 3) felt pretty good and that single seemed much more attainable as I got going…then Kenny Rogers reared his surgically “enhanced” face!

As I started to pull, the bar felt like it weighed a ton and I lost my core brace, causing me to ditch the lift. In years past, I might have played some angry music in an attempt to get fired up and try it again. However, something deep inside me told me that this wasn’t a good idea and I stripped the bar off to live another day.  Fast forward to this week – some simple goblet squats got my lower back fired up pretty good. I’m guessing that whatever the cause of this heat was lurking in there last week too so I’m glad I folded on that heavy single last week. Thanks Kenny!

Randomness #2 –  I have found that there is direct correlation between one’s level of clutter and one’s resultant level of productivity and success. An easy example…when my various work stations get overly cluttered, my productivity drops. If you find yourself constantly moving stuff around and/or digging through piles looking for stuff you need on your desk, do yourself a huge favor and commit to a regular clean out. Taking 30 minutes to regulate clutter at a work station is easily worth 3-5x that in saved time down the line.

Kasey’s B’s freezer – she had no idea what was in here!

A less obvious example…a unorganized refrigerator/freezer! When my fridge gets cluttered, it takes me longer to cook stuff, food waste increases (hidden leftovers), and my food cost goes way up. After several wasteful clean outs a few months back, I resolved to go more minimalist in the fridge and the pantry to keep stuff from accumulating. The result – we eat more of what we buy and waste far less food as a family. Grocery shopping is also easier too because I have a better idea of what we have and don’t have. Do we occasionally run out of stuff at inopportune times – definitely. However, the gain from the minimalist fridge/pantry approach far outweighs this occasional aggravation. Trust me – commit to a semi-regular clean out. You will thank me later!

Randomness #3 – Another valuable concept in fitness is remember not to “fix” things that aren’t broken. We had a client that came in for measurements and lost 4.5 inches and a full pound of body fat over the course of about 5 weeks using sensible eating and exercise strategies. These gains easily qualify as smashing successes! However, the first thing out of her mouth was “What should I do differently moving forward?”


After I recovered from a mild face palm, I told her that she should continue to do exactly what she is currently doing and “mine” it for everything she could. Once the gains slowed or stopped altogether, then I advised that we should mix up her approach. Another reason for my suggestion…when too many changes are made too often, it is much harder to identify what is working and what it isn’t!

Randomness #4 –  Never, ever underestimate the value of regular, small investments of time that genuinely make you happy or relieve stress. My example – I have had a subscription to the local Chattanooga newspaper almost continuously since I’ve lived here.

Is it a great paper? Not at all.

Do I even read all of it? Definitely not!

However, the 20 minutes or so it takes me to read the sports, business, comics, and any other random articles I find interesting has come to function as much needed “me” time. It relaxes me and gives me a brief escape from the nuttiness in my life. So much so that if I let my subscription lapse or miss a day, I GENUINELY miss it. On days when I don’t get to read it, I will occasionally get crabby as hell. I can honestly say that this “just OK” paper has become an indispensable piece of my happiness factor. If you don’t have something similar, I definitely recommend that you keep looking for it! Once you find it, protect it and savor it!

Randomness #5–  If my sleep suffers in quality or amount (or both), my ability to resist carbs (sweets in particular) crumbles like a cookie (HA)! The worst part – I KNOW THIS ALREADY! My point – if you are doing something that you know causes you to do dumb shit, either stop doing it or resolve the underlying issue. No complaining – it’s on you!

Thanks Netflix and Mind of a Chef I was horrible about getting to sleep this past week and I was nicking carbs all week as a result. Last night, I took some of my own medicine from above and put the IPad away and was out by 10:30pm.  I slept great until 5am and the result of my actions was a clear head and no carb cravings today…at all!

Lesson – if you find yourself crushing carbs when you shouldn’t, look at your sleep habits…there might be some answers there.

Hope you enjoyed this one – please comment below with any questions!

The value of patience!

I have alway fancied myself as a gardener…growing healthy, organic stuff for my family has always fit in nicely with being a fitness and performance coach. Getting out in the dirt also helps me get away from day to day stress of owning my own business and helps me blow of some steam. More recently, the kids have begun to help me (as much as they can anyway) with small jobs in the garden, which I think is a really important knowledge set for them to learn long term. My eldest particularly enjoys smashing the caterpillars that eat her plants.

All in all, gardening is a good thing for me. However, all last summer was a hot, stinking mess with my gardening attempts.

See, one of my biggest problems in my attempts to grow stuff is impatience. I just want stuff and a lot of it to grow NOW! This tendency sometimes leads me to make silly decisions that cost me time and effort down the line. Here are two of the finer examples of my brown thumb foibles from last summer…

I had a ton of plants happily growing in my mini greenhouse in the early spring. Each morning, I would drag that out sucker out to get it in the sun and then pull it back in at night. I was doing great with this system until a very windy day came along and someone (raises hand) forget to put some ballast rocks in the bottom. Imagine my dismay when my greenhouse was blown over when I came home that night and three weeks worth of happy plants were smashed on the ground.

Three or four weeks later to the aforementioned incident, I had another nice set of plants growing in the greenhouse (with rock in the bottom this time).  My impatient side of me thought, “Hey more sun will really get these plants going to make up for the lost time!” so I moved them out into more direct sunlight for a few hours. Cue even more dismay when I came back out later that day to find that half of the plants had wilted from the excessive heat!

The common theme between the two incidents? I was too impatient with my efforts with no clear plan to guide them.

This impatient, unplanned approach that so easily sidetracked me last summer is actually quite common in the fitness world as well.

People want to get fit/strong/tone/lean/lighter/etc…And they want to do it now!

Unfortunately, they often try to get their results as fast as possible with little concern for the big picture and very little planning. Here is a more recent example we saw at the facility of someone getting into big hurry with their fitness that caused them to waste a lot of effort with little reward.

One of our clients was doing a great job of blending great nutrition, solid strength work, and timely cardio to get in the best shape of her life over the course of several months. However, after a hectic month or so at work and in her kid’s athletic season, she started to swerve off her plan a bit – life happens after all.

When she noticed the scale starting to move in the wrong direction, this was all it took for her to scrap her approach completely and start running like mad woman! In the past, she had always been able to easily “run off a few pounds”, so she thought this was all she would have to do to get back on track.

However, her new body didn’t agree with the old approach! As the miles increased and her lifting decreased, her strength that she had worked so hard to build started to wain. She felt beat up and crappy. When she came back in for a re-assessment about a month ago, her weight was still up AND she found out she had lost some muscle as well!

When she saw this, she was highly agitated. As we discussed the results, we kept coming back to the same concept that I struggled with early on last spring…impatience.

As we discussed her results and her situation, she came to realize that she has made a massive shift in her approach (i.e. excess cardio) without really thinking about the new rules she had established for herself (great nutrition + lifting + timely cardio). Her impatience then caused her to get even more off track than before.

To get her moving back in the right direction, I recommended to her that she cut back on the extra cardio and add the lifting back into her routine. I was pretty certain that this would jump start her metabolism and her body would eat up those extra pounds pretty quickly.

Fast forward a few weeks later and the results for her have been very promising. She feels stronger again, the scale is moving back in the right direction, and most of her frustration is gone. Most importantly, she is happy with her fitness again.

While the more patient and thoughtful approach may seem to take longer, the results that come with it are long lasting, less stressful, and that much more valuable. Try to keep this idea in mind when you are about to make an impulsive, impatient decision with your fitness. Try to slow it down and consider how this decision will fit into your plan.  I am certain it will save you a lot of time and effort if you do!

P.S. My gardening attempts have been much better this year. I’ve only killed off a few plants here or there with no extinction levels events…yet!

The Value of Perseverance

Perseverancesteady persistence in a course of action, purpose, a state, etc., especially in spite of difficulties, obstacles, or discouragement. (

I decided to write this blog in honor of this frustrating weekend, which has been full of hurdles large and small. My goal here is to frame for you the value of perseverance when it comes to your fitness pursuits so that you can hopefully find it as well.

Some context for you…

One of my goals for 2017 is to see the number 249.9lbs on the scale without sacrificing strength in the process. How did I arrive at this and why is it important?

A few reasons really…

First,  I have been piddling around in my own fitness goals since the early part of 2015 when my son Wilder was born. I have been “working out” consistently since that point but with no end goal in mind. I have learned this about myself – I need an endpoint in my training. With this goal, I have a distinct time frame and easily measurable objective to strive for – two key components to a good goal.

Second, I haven’t seen that weight since sometime in college in the early 2000’s and to hit it when I am close to 40 years old and much less of a spring chicken than before will be (for lack of a better term) cool! Who doesn’t want to say they are in better shape in their late 30’s than their early 20’s?

Third, this goal will surely challenge my professional acumen for all it’s worth. After all, it ain’t easy to lean out, stay strong, run a business, and raise a family simultaneously!  I always tell many of my SCSF members, who share similar levels of cluster-ness, that they can do it too so it’s time to put my money where my mouth is.

Fourth, speaking of my SCSF crew, I am pretty certain that I will gain a ton of insights in the process of reaching my goal that will help me serve them better, which will definitely add value to process as well. I can’t say for sure but hopefully I can use some of my momentum to help pull them along when they are having bad days just like I did this weekend.

Getting back to that…the weekend frustrations started for me on Friday afternoon when I missed my prescribed reps on my big bench press set. My upper body progress has been struggling of late so I had even dropped my training weights to make sure I didn’t miss any more lifts. I was annoyed by the miss but the training process isn’t predictable so I just chalked it up to a bad lift…

However, later that night the bad juju continued when I didn’t get out to walk the dog. No big deal, right? Well, since I am due to run a 3 mile Warrior Dash on April 22nd, any extra cardio REALLY counts for me right now! Let’s say I’m not in thoroughbred condition at the moment…ugh!

Then I didn’t sleep well that night for whatever reason…blah

Then I wake up to discover that one of my bank accounts was in the red due to a totally avoidable mis-communication on my part earlier in the week. (insert lots of cussing here)

Which caused an important online order I had placed for next week to fail. (insert even more cussing here).

NOTE: I made sure it was internal cussing – no kids’ ears were burnt in the process.

Later that day, while in throes of attempting to penny pinch due to the aforementioned financial screw up, I went to the supermarket intending to only spend about $90 and spent $120 instead. UGH!

While cooking dinner, the kids let Jake the dog out by accident…then once he was corralled, I did! (insert wife’s cussing here since she caught him both times)

And I forget to mention some of the usual 2 year tantrums and brother/sister rivalry nonsense, and a baby that didn’t want to nap all day!

So, what does all of this mess have to do with perseverance and goals exactly?

Quite a lot actually!

See – this was the exact type of weekend in the past where I would go off the rails with my diet. Repeated episodes of stress and irritation like this in the past would mutate my good intentions into an instant case of “to hell with it-itus”.

Cookies, sweets, breads…you name it – I was eating it!

Taking the dog out for a walk? Not happening!

However, this weekend was different. I stayed the course and I persevered through it all without eating away my progress from the previous week (During my monthly self-accountability check-in, I lost 2lbs of fat and 6.25 inches!). No bad carbs snuck into my mouth on Saturday.  I even took the dog out Saturday night and sprinted with him up the hills in the neighborhood.

Is all of my stress gone? Hell no! (that bank thing!) But I sure do feel better going into Monday knowing that I didn’t eat myself into a coma and lay around all weekend.

To finish up, I am always telling my SCSF peeps that making good decisions with diet and nutrition is easy when everything is going your way. It’s when life get stressful, hectic, and annoying that they have to incredibly vigilant about the behaviors that will take them backwards. That is where long term progress and sustainability come from…

The ability to persevere through the suck!

Hope you found this helpful and it helps you persevere!

Please comment if you did!





The Squat Stance Conundrum…Why Most People Shouldn’t Squat the “Same”

Just last week, a long time athlete client of mine came in with an aggravated SI joint that happened while she was squatting during a high school team lift. Since this athlete is a softball catcher and has incredibly stiff hips, I wasn’t really surprised until i asked her to show me the stance she was using  when she tweaked her back.

See…we’ve spent the better part of 4 years teaching this athlete a wider, “toes out” stance to help her work with her stiff hips and squat safely. HER stance allows her hips to open up properly and also helps her ability to control her core simultaneously. When she squats this way, she feels safe and is almost always pain free. Money, right?

So…what stance did I see? Instead of her feet being outside of her shoulders with her toes turned out, I see her feet right about shoulder width with her feet pointing almost completely straight ahead! While this stance does work for some people (many Olympic weightlifters in fact), it does NOT work for her (as her now strained SI joint can attest).

I asked her, “why in the hell were you squatting like that?!?!? You know that crushes your hips!”

Her response was absolutely insane (to me anyway), “My weights “coach” said that this is how I should be squatting. I tried to tell him that my hips don’t feel good doing that and he bugged me until I did it his way. And then I hurt my back.”

(Insert massive facepalm and many choice words from me here)

After a few minutes of letting my blood come down to a simmer, we did 3-4 corrective exercises and managed to get most of the heat out of this poor girl’s lower back and hip. I also instructed her to stand up for herself next time and not let this happen again. In addition to the whole situation being pointless, which I will address below, this kid has a full scholarship to play college softball ahead of her and NO weight workout is worth screwing that up.

To be fair, do I think that her weights “supervisor”was purposefully trying to put her in a situation where she hurt herself? Probably not. But it definitely could have been avoided had he 1) listened like a good coach does, 2) not been a dumb ass and listened like a good coach does, and 3) had some more knowledge about the various types of hip structures that affect squat stances.

While there are several factors that can affect an individual’s squat stance, one of the least known but most important factors is hip structure. As it turns out, there are several different formations of the hip joint and squatting mechanics will often be dictated by what hip structure one has. Here a fantastic article from Ryan DeBell that dives deep into the issue and if you or your athlete has had trouble with squats, you need to stop now and read it. Like NOW!

“The Real Reason Why People Must Squat Differently”

Since we obviously don’t X-ray machines handy (wouldn’t that be cool though?),  there are two simple tests that tell us if a squat pattern “works” for a given client given their hip structure.

First, does it hurt? Pain is a pretty good indicator that the stance you are using is incorrect. It doesn’t matter the location – hip, knee, low back, ankle, shoulder, neck, whatever – pain is bad and we should be coaching our clients out of pain whenever possible. I am a firm believer that all people should be able to squat in some way, shape, or form but it shouldn’t involve pain for them to do so. It really is a rare occasion that we can’t get someone at our facility do some form of pain free squatting after some tinkering with their stance.

Second, does if feel “right”? Yes – this is not highly objective but most people have a natural squat stance that they can eventually find with some good coaching. “Smooth”  or “effortless” would be some other good descriptions that might resonate with some people. In my experience, when you find the “right”stance for an individual, that person will like squatting a whole lot more going forward.

Back to our high school athlete…I am 99.99% certain that her hip structure (barring X-ray proof) is one that necessitates a wider, toes out stance. When she uses HER stance, she can squat smoothly, confidently, and with minimal issues. As I mentioned above – it feels “right” to her.  Isn’t that all that really matters when it comes to her squatting?

In summary, if you haven’t found the “right” squat stance for you, keep tinkering -it’s definitely there somewhere. Or if you have someone telling you to squat in a way that hurts or doesn’t feel “right”, I encourage you to stand up for yourself and find or use a stance that works for you. Trust me – your body will thank you later!


Don’t know how to find that perfect squat stance?  Feel free to contact me – after a long layoff, I am now accepting distance coaching clients again. I would love to help!

SCSF’s Best Year Ever Transformation Challenge!

Are you looking to lose 10 or even 20 pounds in the next 6 weeks? 

If so, Scenic City Strength & Fitness will practically PAY YOU to get the body you want!


Natalie lost 5lbs of pure body fat in her 1st 4 weeks and has lost 15 more in 6 months!

Seriously…Let me explain.

Let’s face it.

You’re probably frustrated. Getting to the gym can be tough. Eating right is always a challenge. Your schedule is crazy.

It seems like the pace of life is speeding up but the time you have for yourself – and your health – is going down.

You just want to lose some weight…feel better…look better…have your clothes fit better…

You are looking for results!

…not someone to keep telling you to “work harder” when you already are…

…or absentmindedly counting your reps while they play on their phone…

…or runinng you through a generic workout made up the night before…

Any trainer can do that stuff…

That’s why we have “Coaches” on staff – not trainers.

Losing weight is complex. And you will have questions…maybe lots of them.

We have the answers. 

We Won’t Train You…But We Will Coach You!

When we sat down to design our Transformation Contest, we poured everything we had into it.

Years of experience, hours of research, and lessons learned from observing literally hundreds of clients. 

We thought it through. We figured out solutions to the obstacles holding you back.

It’s all in here.

Listen, lasting change is about a lifestyle, not a quick fix!

You don’t have time to waste on…

…routines that don’t work…

…diets that always let you down…

…empty promises…

…or wishful thinking that gets you nowhere…

You need and deserve results. We get it.

Our coaches will teach you all the lifestyle choices GUARANTEED to get you results.

(See Below!)

Here is the Support System you receive when you become a part of our program:

  • Up to 5 training sessions per week throughout the contest  $299 VALUE
  • Our “21 Irrefutable Laws of Fat Loss” Special Report $49 VALUE
  • Our “Transformation Recipe Guide” $39 VALUE
  • A complete home workout guide (for when you can’t get to us) $39VALUE
  • Daily Educational-Motivational Emails $39 VALUE
  • A simple and easy to follow meal plan to use if you like $49 VALUE
  • Daily Accountability Texts $99 VALUE
  • Your Own PERSONAL TRANSFORMATIONAL COACH! $$$ Priceless & Included

Our support system is over $600.00 in value for a total investment of only $199!


SCSF’s Best Year Ever Transformation Contest Dates

-Saturday, January 28th –  Measurements & Orientation (will be scheduled by appt.)
-Sunday, January 29th – Official Start of Contest/First Workout
-February 17th-19th – Mid-Point Accountability Measurements 
-Saturday, March 11th– Final Measurements & Declaration of Winners

The rest of 2017 – HAVE YOUR BEST YEAR EVER!

SCSF Training Schedule

MWF      5-615am/815-1015am/4-730pm

TTH 915-1015/4-730pm

Sat – 8am Adults Class

Sun   1-4pm


Take a look at our winners from our last contest and see what our Transformation Support System can do for YOU…

Suzanne lost 17lbs, 6.5 inches, 2% body fat in  just 4 weeks! 
Taylor lost 11.2lbs, 5.5 inches, and 2% BF in just 4 weeks! 

Courtney lost 6% bodyfat, 4 inches, and gained 8lbs of solid muscle in 4 weeks!


Tom lost 10lbs of pure body fat and 4.75 inches in 4 weeks!

Pam lost 6lbs of pure body fat and lost 4 inches in 4 weeks! 

Jackie lost an incredible 32lbs, 4.5% body fat, and 15 inches in 6 weeks! 

Nichole lost 23lbs, 3% body fat, and 8 inches in 6 weeks! 

Daniel lost 25lbs, 3% body fat, and 8 inches in 6 weeks!

Charla lost 15lbs and 7.5 inches in 6 weeks!



Still “on the fence” after seeing all of these these awesome transformations?

Don’t let me forget to mention the prizes…

We are also presenting an additional $650 in Prizes to our winners…This could be you!

We are giving away a Grand Prize of $500.00 to the individual who experiences the biggest transformation.

Suzanne with her prize from our Lean for Halloween Contest!
Jackie with his prize from our New Year New You Contest in 2015!

Second place receives a $100 Whole Foods Gift Card.

Third place receives a $50 Spa Gift Card.

“Keep in mind, the next 4 weeks are going to pass anyway…whether you like it or not. At the end of that time, you can still be complaining and stressed about your weight or…you can be on your way to having the best year of your life!”

The SCSF Philosophy

Our Promise to you:

If you truly follow our program as intended and STILL don’t have an amazing experience, we will refund your money – NO QUESTIONS ASKED!

Please be aware: Due to the individual attention we provide, we strictly limit participation in our Transformation Contests to the first 15 individuals to sign up!

>>>Register Today<<<


**Don’t Worry. If you get blocked out, you will be added to our waiting list for the next contest.

These events ALWAYS sell out! It is important you get registered today.

We look forward to working with you!

Committed to helping you have your BEST year EVER,
Coach Matt Green and the Scenic City Strength & Fitness Coaching Staff

423 309 8470

PS – Did you know – Even the $199 is nearly $50 off our regular rate for a similar training package?!

Let’s Review – You Get:

Our $600+ Support System
A 100% Guarantee
Over $50 off our regular rates
Along with the most experienced and successful coaches in the entire region…

PPS – So…what are you doing this month? Give us 6 weeks and you could be paid $500 to get the body you want and create the lifestyle needed to keep it.



SCSF’s Best Year Ever Transformation Contest Dates

-Saturday, January 28th –  Measurements & Orientation (will be scheduled by appt.)
-Sunday, January 29th – Official Start of Contest/First Workout
-February 17th-19th – Mid-Point Accountability Measurements 
-Saturday, March 11th– Final Measurements & Declaration of Winners

SCSF Facility Hours

Mon / Wed / Fri: 5-6:15AM, 8:15-10:15AM, 4-7:30PM
Tues / Thur: 9:15-10:15AM, 4-7:30PM
Sat: 8-9AM (Class Only)
Sun: 1-4PM

*Small Group & 1-1 Personal Training Sessions available by appt.

The rest of 2017 – HAVE YOUR BEST YEAR EVER!

Well – What are you waiting for?!?!

>>> ONLY 5 Spaces Are Remain!!! <<<


Questions? Call us today!

(423) 309 8470





SCSF’s New Year Kick Off Detox Challenge!!!

“Who Wants to Lose 15 Pounds in 21 Days & Kick Off the New Year w/ a New Body?”


Now It’s Your Turn to Transform Your Body, Lose Weight, and Have More Energy To Accomplish Your Resolutions and Dominate 2017!

You Deserve to Look Great and Feel Better Than Ever This Year!! 


Vince lost almost 20lbs in 3 weeks during last year’s detox challenge!!!


I am so confident that you’re going to be extremely satisfied with your results and overall experience that you have during our Detox Challenge that I are going to put my money where my mouth is and TOTALLY GUARANTEE you results if you complete the program as intended. In you’re not completely satisfied with your experience, just let me know and I will personally refund your money. The truth – when you follow this program as intended, you WILL lose inches and you will pounds like never before! – Coach Green 


Dear Friend,

It’s that time of year again… The New Year is here and it’s time to get back in the swing of things!

I hope you had a wonderful holiday season… I just hope it didn’t treat your waistline too poorly….

If you’re like most folks, you packed on a few extra pounds between Thanksgiving and New Years. In fact, I’ve seen stats that say the average American gains more weight in those 5-6 weeks than they do the rest of the year! And, worst of all, for those that try to do something about it, it takes a good 5-6 MONTHS to lose those unwanted pounds. UGH!

Then there’s the health, energy (or lack thereof), and fitness ramifications of all those wonderful holiday treats, but we’ll save that for another conversation…

BOTTOM LINE: When we continually eat gluten, sugar, dairy, soy, etc. we do a lot of harm to our bodies. I’m not saying you can NEVER eat your favorite foods and treats again, BUT it is important to periodically give your body a break from them and go on a detox (aka, cleanse).

So, with the New Year upon us I’ve decided to bring you a very special program that will help you start the year off right – on your way to your healthiest, most fit body ever!

Introducing SCSF’s New Year Kick Off 21-Day Detox Challenge…

Now, I know your busy so let me get to the details so you can know for sure that this is DEFINITELY the program to get YOU amazing weight loss results in as little as 21 days – YES! It only takes 21 Days!!

For the past 3 years, my friend Justin Yule and his wife Janell have been testing and perfecting this program with their clients in their transformation training center in Chanhassen, MN.

I’ve known Justin for a few years now. We first met at an fitness industry conferences that we both were attending. Since then we’ve stayed in touch and I’ve gotten to know him (and his wife), and let me tell you…these two know their stuff! They’re like the “Dynamic Duo” of weight loss and fitness!!

Anyway, they’ve now put almost a TWO THOUSAND people through their 21-Day Detox Challenge programs and the results have been nothing short of SHOCKING:


They’ve got files full of testimonials just like these, but you get the point.

BOTTOM LINE: The 21-Day Detox Challenge is hands-down THE BEST way for you to look and feel great about/in your body this spring… and, best of all, you’ll be ready by Valentine’s Day!

That’s why I’ve partnered with them to bring YOU SCSF’s New Year Kick Off 21-Day Detox Challenge!

Look, if you know me, you know I don’t mess around. If I’m going to deliver a program to my clients I’m only going to bring you the very best. That’s why I’m so excited to have this opportunity to work with Justin & Janell to bring their program to you.


Justin & Janell Yule

Co-Owners of The Transformation Club

Creators of the 21-Day Detox Challenge

Here’s a quick bio on each them. You’ll see they’re HIGHLY QUALIFIED & VERY EXPERIENCED…

Justin Yule, BS, CPT, MTE, FMS is the President & Chief Fitness Officer of The Transformation Club in Chanhassen, MN. He also serves fitness professionals worldwide as a business coach and subject matter expert for Bold Productions.

Justin holds a Bachelor of Science in Physical Education with a Concentration in Adult Fitness. He is a certified personal trainer with the National Academy of Sports Medicine and holds multiple specialty certifications including Metabolic Training Expert, Kettlebell Coach, Resistance Band Training Specialist, Functional Movement Systems, and many more.

Justin has been helping clients achieve their health & fitness goals since 1997, and became a best-selling author in 2011 with his contribution to internationally best-selling book Total Body Breakthroughs. In addition, he has been nominated as one of the top Rising Stars in the Fitness Industry (2012), and was featured in USA Today as a member of the World Fitness Elite.

Janell Yule, BS, CPT, FDN is the Chief Nutrition Officer of The Transformation Club in Chanhassen, MN. She holds a Bachelor of Science in Health Promotion & Wellness with a Minor in Psychology. Janell is a certified Functional Diagnostic Nutrition practitioner, as well as a certified personal trainer with the National Academy of Sports Medicine.

Janell has been helping clients lose weight and feel great since 2005. She was voted Best Coach in Chanhassen in 2008 while working for a major national health club company. Today she focuses her time researching, developing and implementing nutrition & healthy lifestyle programs that help her clients look, feel and perform their very best in the gym, while they work and at home with their families.

Here’s What You Get When You Join us for SCSF’s New Year Kick Off 21-Day Detox Challenge…

  • Detox Success Workshop That Walks You Through the Entire Program
    • We’ll be holding a workshop on January 7th at 10am, but just in case you can’t attend the live workshops, we’re also going to provide a recording. You can watch at your convenience and as many times as you’d like!
  • Detox Meal Plan That Eliminates All The Guesswork
    • Discover the right way to detox
      • 3 levels for beginners, intermediate, and advanced detoxers
    • Get an easy-to-follow, step-by-step plan
    • Learn how to transition to a long-term plan and still enjoy the foods you love
  • 21 Delicious Seasonal Recipes That Your Family Members Will Love
  • Grocery Lists to Make Shopping Quick & Simple
  • 21 Days in our Online Support Group to Ask Questions, Share Ideas, and Get Feedback – this was a favorite component of past detoxers!
  • 21 Daily Tips and Accountability Messages to Keep You on Track to Your Goal – everybody loves these, too! J
  • And a few other things we’re cooking up for you…

***By the way, you do NOT have to be a SCSF member or even live in the area to register… Anyone, anywhere can participate!***

SCSF’s New Year Kick Off 21-Day Detox Challenge Dates:

  • Saturday, January 7th 10am- Success Workshops (previous workshop recording available)
  • Sunday, January 8th – Official Start of Challenge (must have weighed-in for prize eligibility)
  • Saturday, January 28th – Official End of Challenge (must weigh-out for prize eligibility)
  • January 29-Febuary 10th– Re-introductory Period (helps ensure results last)
  • The rest of 2017 – HAVE YOUR BEST YEAR EVER



What is a Detox Program and Why Should I Do One?

Let me answer that question with a question and some follow-up questions that will help you better understand the importance of doing a detox and why I’ve partnered with Justin & Janell to make it available to YOU…

What’s holding you back from having the body of your dreams?

  • Do you have sugar and carb cravings that just drive you nuts?
  • Do you suffer from fatigue, lethargy, depression or anxiety?
  • Do you feel like total crap (brain fog, cloudy thinking, no concentration) when you go on a “diet”?

If you answered “YES!” to any of those questions, well my friend, you’re not alone. I’m right there with you. So are Justin and Janell. And, so are MILLIONS of other Americans who struggle to lose weight and keep it off.

By the way, did you know that sugar has been shown in recent studies to be MORE addictive than cocaine?! Yup; sugar is probably the worst “drug” on the market because it’s addictive, legal, and encouraged…plus, it’s in everything!

But, it’s not just sugar that’s the enemy…

Each and every day of our lives we are exposed to other harmful toxins in our food and environment. These come in the form of food additives, air pollution, plastics, skin “care” products, soaps, dry cleaning, and hundreds of others.

These toxins can lead to a host of less than pleasant problems:

  • Bloating
  • Gas
  • Constipation or Diarrhea (which is worse, I don’t know)
  • Canker Sores
  • Difficulty Concentrating
  • Excess Weight
  • Difficulty Losing Weight
  • Fatigue
  • Fluid Retention
  • Food Cravings
  • Headaches
  • Heartburn
  • Joint Pain
  • Muscle Aches
  • Sinus Congestion
  • Skin Rashes
  • Sleep Problems

More serious conditions that may benefit from a proper detox program include:

  • Arthritis
  • Asthma
  • Allergies
  • Autoimmune Diseases
  • Chronic Fatigue Syndrome
  • Diabetes
  • Fibromyalgia
  • Food Allergies
  • Heart Disease
  • Inflammatory Bowel Disease (Crohn’s or ulcerative colitis)
  • Irritable Bowel Syndrome
  • Menopausal Symptoms (mood swings, poor sleep, hot flashes)
  • Menstrual Problems (PMS, heavy bleeding, cramps)
  • Migraine Headaches

That’s a pretty ugly list of issues. I want no part of any of them, and neither do you…

That’s why you need to join us for the SCSF New Year Kick Off 21-Day Detox Challenge!

Toxins enter our body through the food we eat, the water we drink, the air we breathe, and the things we allow to touch our skin. Prescription drugs, too – you gotta love the disclaimers at the end of the commercials while they play pleasant background music and people are dancing in fields. 

Toxic Overload can disrupt the body’s ability to naturally fight off illness. Reducing toxic overload and inflammation in the body can restore healthy functioning.

“Now It’s Your Turn to Take Control of Your Health and Get the Body You Deserve!”



***Remember, you do NOT have to be a member of SCSF or even live in the area to register… Anyone, anywhere can participate!***

What Kind of Results Can I Expect to Get?

“We’ve seen truly tremendous results and know for sure you’ll see them, too. In fact one person actually lost 21 pounds in 21 days, another lost 20, and SEVERAL lost in the high teens! We’ve also had participants report back to us a couple months later with weight loss of double, triple and more from their initial 21 days. One of our clients in Boston is now down 70 POUNDS!!” – Janell Yule

On average, you can expect to lose 7 pounds.

Now, 7 pounds might not seem like a big deal if you follow ridiculous (and totally BS) reality TV shows, but 7 pounds in 21 days is actually incredible! Let me put that into perspective for you…


While weight loss tends to be a major focus for people, there were some other awesome benefits as well. Let me share just a few of the things that participants shared upon completion:

  • Better Sleep
  • Eliminated Hot Flashes
  • Got Off Medication
  • Decreased/Eliminated Chronic Pain
  • Better Digestion
  • Flatter Belly
  • Reduced Acne
  • Improved Relationships With Food (Less Cravings)
  • Enhanced My Relationship With My Spouse
  • Never Hungry
  • More Energy
  • Had Fun Trying New Recipes
  • Pants Fell Off
  • People Notice More Happiness
  • Kids Got Into It And Want To Eat Healthy Now!!!!!

What’s Included in the 21-Day Detox Challenge?

You’ll receive everything you need to succeed. There are NO SUPPLEMENTS OR SPECIAL DRINKS REQUIRED. 🙂

Detox Success Workshop That Walks You Through the Entire Program
We’ll be holding a workshop on January 7th at 10am, but just in case you can’t attend the live workshops, we’re also going to provide a recording. You can watch at your convenience and as many times as you’d like!

-Detox Meal Plan That Eliminates All The Guesswork
  Discover the right way to detox
3 levels for beginners, intermediate, and advanced detoxers
Get an easy-to-follow, step-by-step plan
Learn how to transition to a long-term plan and still enjoy the foods you love

-21 Delicious Seasonal Recipes That Your Family Members Will Love
Grocery Lists to Make Shopping Quick & Simple

-21 Days in our Online Support Group to Ask Questions, Share Ideas, and Get Feedback – this was a favorite component of past detoxers!

-21 Daily Tips and Accountability Messages to Keep You on Track to Your Goal – everybody loves these, too! 
-And a few other things we’re cooking up for you…

***By the way, you do NOT have to be a SCSF member or even live in the area to register… Anyone, anywhere can participate!***

SCSF’s New Year Kick Off 21-Day Detox Challenge Dates…

-Saturday, January 7th 4pm- Success Workshops (previous workshop recording available)
-Sunday, January 8th – Official Start of Challenge (must have weighed-in for prize eligibility)
-Saturday, January 28th – Official End of Challenge (must weigh-out for prize eligibility)
-January 29-Febuary 10th– Re-introductory Period (helps ensure results last)
The rest of 2017 – HAVE YOUR BEST YEAR EVER



How Can I Be SURE This is the Right Program For ME?

Well, the fact is, this program is SCIENTIFICALLY-BASED & PROVEN TO WORK for regular folks (meaning you don’t have to be some hard-core athlete or professional that works out all day) just like you and me.

So far over 2000 people have successfully gone through the 21-day Detox program. The feedback has been phenomenal. Here’s just a small sample…


However, you won’t REALLY know until you try it. So, to make your decision to get started TODAY easy, I’m going to provide you with a 100% Satisfaction Money Back Guarantee.


I am so confident that you’re going to be extremely satisfied with your results and overall experience that you have during our Detox Challenge that I are going to put my money where my mouth is and TOTALLY GUARANTEE you results if you complete the program as intended. In you’re not completely satisfied with your experience, just let me know and I will personally refund your money. The truth – when you follow this program as intended, you WILL lose inches and you will pounds like never before! – Coach Green 


Join Us Today for the SCSF New Year Kick Off 21- Day Detox Challenge and Look & Feel Amazing This Year!



I’m definitely fired up for SCSF’s New Year Kick Off 21- Day Detox Challenge. I’m personally doing it to take my physique and my performance (in and out of the gym) to the next level…

This 21-Day Detox Challenge is going to help melt off those stubborn areas – you know the ones…

I hope you’ll join me. 

We’re going to help HUNDREDS more people lose weight and feel great this year. I would love for YOU to be one of them…

Looking forward to working with you!

Coach Matt Green 

Owner – Scenic City Strength & Fitness

P.S. – The New Year New You 21-Day Detox Challenge WILL help you lose weight, decrease body fat, look & feel amazing, and get healthier than ever! You’ll be amazed at what you can accomplish!!

P.P.S. – The only thing you have to lose by registering for the New Year New You 21-Day Detox Challenge is excess weight, unwanted inches, ugly body fat, and harmful toxins. Your registration is backed by our 100% Satisfaction Money Back Guarantee.

On the flip side, you have so much to gain – weight loss, better digestion & elimination, decreased chronic illness symptoms, improved concentration, mental focus & clarity, greater mood and sense of internal balance, more energy & feelings of well-being, less congestion & fewer allergy symptoms, reduced fluid retention & joint pain, enhanced sleep, nicer skin, and the list goes on…

Disclaimer: The 21-Day Detox Challenge is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician. Participation in this program is at your own risk. SCSF, The Transformation Club, their owners, and staff are neither responsible nor liable for any harm or injury resulting from the use of the program.


Brain Dump -6/26/16

Ever get that feeling from time to time that your brain is “full”?

I’m sure you know what I’m describing – a million thoughts racing around banging into each other.

When I get like this, it is really hard for me to stay focused!

It dawned on me last week that my brain was about to overflow so this post (and future one like it) is my attempt to get some of these random thoughts that are crashing into each other out to clear up some space. Since the blog is more performance-based, many of them will focus in that area but some other stuff will surely creep in too.


  • I had an advanced client fuss at me the other day that she felt like she wasn’t progressing fast enough in the two weeks she had been eating cleanly and being diligent with her workouts. She wanted to see visual changes and movement in her clothes (i.e. lost inches). My response – RELAX! Two weeks is typically not enough time for the advanced person to see these types of changes. This can definitely happen in a beginner but the advanced person has likely picked some the low hanging fruit i.e. the newbie improvements. If you have been training extensively (3-5 days per week x 45-60mins), my experience has been most people will see the first big changes in weeks 3 & 4 and some may need longer (weeks 5&6) when they make a significant change. Fact of the matter, the fitter you are the smaller your changes are likely to be and the longer they are likely to take.

Random aside – not one day after this conversation, she texted me to report she has lost 6lbs in those two weeks. Victory (although not the preferred one)!

  • This same client found herself in a situation that reminded me to remind you to carefully examine the role of sucralose in your diet. She had consciously avoided artificial sweeteners and then decided to try a protein bar w/ sucralose in it as part of her nutritional reboot. As soon as she did so, her digestion and energy levels suffered dramatically. As soon as we changed the bar to one w/o sucralose, the issues disappeared overnight. This mirrored my experience from 3 weeks ago. Added some protein bars w/ sucralose and BOOM! I “found” 5lbs almost overnight. Cut it out and BOOM! It was gone in 3-4 days.

Lesson – if you are experiencing indigestion, bloating, and energy issues, I really recommend you cut out sucralose and see what happens. Although it gets the government’s seal of approval (since that’s really valuable), I have come across quite a few people that have adverse reactions to it. If you can tolerate it – great – have at it. However, it could be a sneaky parking brake on your progress. I personally won’t eat it anymore after my experience above.

  • If you ever get the chance to get out onto the ocean, take the time to watch the flying fish dance over the water. I had this opportunity when I went on vacation and it’s completely mesmerizing to watch (and totally relaxing)! My mind is constantly running but watching those fish fly over the water put my mind on idle. Peaceful is the best word to describe it.
  • I wrote a post about carbs awhile back (you can read it here) that talked about how to use carbs to maximize performance and also how to place them in your nutrition plan for maximum effect. In that post, I mentioned that I would be periodically adding some updates as I came across them. Here are few things that I just noticed recently about my own carb intake…
    • If I sleep really well on a given night, I can handle a lot more carbs the next day. If I sleep poorly, my tolerance for carbs sucks and I get sugar crashes. I’m guessing this happens because sleep plays a huge role in cortisol/insulin regulation.
    • On those good sleep days, I find that I need more carbs earlier in the day or I crash hard later in the day. Again, I’m guessing because my system is running smoother.
    • Some types of carbs are NOT the same. For me, fruit and grains have two totally different effects on my blood sugar. There are times where I need some grain carbs to help keep myself sane throughout the day. I definitely need to do some more research into that.

Note – you have to establish your own relationship with carbs and how they affect you. These are just my experiences but I strongly recommend that pay close attention to these issues. There is a lot of “hidden” progress (I think) in figuring out your carb style.

  • Want some extra volume in a workout (particularly barbell movements) but are pressed for time? Do what I call some “loose change” sets – a type of drop set. Let’s use bench as example. Say your top weight for the day is 185 x 5. Normally – most people will do 95×5, 115×5, 135×5, 155×5 and finish with 185×5 (or something like this) but will always change out to the plates to the biggest ones possible for the given weight. What I have been doing lately is intentionally making my next set weight with as many small plates as possible. Once I hit my goal weight for the day, I then do a bunch of “loose change” sets to clear the bar. Every time I take off one of the smaller plates, I match the reps from my top set of the day. As the weight gets lighter, I will add 2-5 reps to add volume. This way I’m clearing out the “loose change” and getting a ton of extra volume.  If you only rest enough to change the plates, it will also give you some great work capacity work as well. Lastly, it forces you to be efficient – the only rest time you have is getting the next small plate off the bar so you need to stay moving to get it done. Think about it – you have to change the plates or re-rack them anyway. Why not use them to your advantage? Try it – it’s tougher than you think!

Brain dump complete!



The pitfalls of trying to be “undefeated”

I think some of my clients are way too hard on themselves when judging their success (or lack of success) in their fitness or performance programs. It’s almost as if they try to go “undefeated” and win every day, thinking that it is the only possible way to be successful.

However, is this mindset really reasonable or even possible?

I would emphatically say “NOT REALLY!”

Let’s be honest – life is full of situations that will force you to divert your attention and actions away from your workouts and/or your meal plan.

The car breaks down, the kids get sick, your boss throws a late deadline at you…you get the idea.

In those types of situations, your workout and meal plan for the day are likely to become a second priority and that’s really OK.


If you can simply accept that sometimes you are going to lose a day here or there, it then becomes easier to avoid the pitfalls of trying to be “undefeated” all the time.

The pitfalls of trying to be “undefeated” – more stress, frustration, and anxiety…the exact stuff that slows you down even more! See the irony in that?

As a matter of fact, if you have fallen into that type of trap before (I have), you probably have a higher “win” percentage than you think.

Here is what I mean by this using some simple math.

Say you have 365 days to achieve a fitness goal.

Right out of the gates – let’s be honest and throw out Saturdays because they are full of fun, distracting stuff to to do despite your best intentions.

If you “won” every other day in that year, you would have won 313 days for an astounding “win” percentage of 85%.

Who wouldn’t want those odds in Vegas?

Let’s take out another day each week to account for any vacations and you just wanting to take a planned “off” day.

You’re still winning at a respectable 71% of the time with 261 victories.  If you were in the major leagues and hit at that clip, you would be making a ton of money!

To wrap up this analogy, let’s take out another day to account for the kids getting sick, or your car breaking down, or having to finish up that work project. Because you know that crap WILL happen! And it WILL be annoying!

In this scenario, you’ve had 209 wins and won 57% of time. While that isn’t as quite as good (obviously), that is still a lot of progress made over the course of year.

My point with all of this – if you are one to beat yourself up over a bad day, try to give yourself a break.  Not only are you probably winning more than your realize, but you will get some added benefit by losing the associated stress as well.

Focus on your wins.

Minimize the inevitable losses.

Shoot for increasing your “win” percentage whenever possible.

Make steady progress towards your goals.

See yourself as a success regardless.