The good news, however, is that Mike Reinold and I covered this topic (and many others) in great detail in our Optimal Shoulder Performance DVD set.  We’ll be making the final revisions in the next few days, and it should be available within 2-3 weeks.  If you want to be among the first notified of the awesome one-week only pre-sale price, definitely subscribe to my free newsletter HERE.

2. If you’re looking to have some fun and help CP athlete Kevin Youkilis raise some money for a great cause, check out the “Facial Hair Frenzy” fundraiser at Youk’s Hits for Kids.  For each dollar you donate, you get one vote for which facial hair style – Goatee, Mustache, Clean Shaven, or Fu Manchu – Youk rocks on opening day.

Just click on “Mirror Mirror on the Wall” at Youk’s Hits for Kids.

3. All my “guinea pigs” for my new project are completing Phase 1 today/tomorrow, and will be embarking on phase 2 on Monday.  The feedback has been great thus far, and I’m pretty excited for the June/July release of the comprehensive program (which, unfortunately, still remains unnamed).  The beginning of each new phase means that I have to do about 45-50 exercise demonstrations, and that fun 90-minute task was yesterday.

4. In What I Learned in 2009, I alluded to the fact that we’re doing more ground-to-standing transitions in our training, and mentioned that Rollover Get-up and Go Starts were one of those drills.  Unfortunately, the video was accidentally omitted from the article, so I thought I’d feature it here.  Thanks to Blue Jays prospect Tim Collins for the demonstration.

5. We’re picking out the color schemes for all the rooms in our new house this week, and I have to be honest here.  While I’m unbelievably excited about moving into a new house, I am likely going to jab a hot poker in my eyes if I have to stare at a color sample for another 20 minutes to determine the difference between “nantucket fog” and “james river gray.”  The humor in all of this is that my fiancee is an optometrist and has come right out and said that she believes me to be partially color blind – which means that I shouldn’t even be allowed to have an opinion on the matter in the first place!

Up next, picking out a refrigerator and mailbox.  And here I was thinking that I’d get a mini-vacation now that the baseball season was underway!

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Mistake #6: Not reading – You can bet that I am probably going to ask you what the last thing you read was during your interview.  Unfortunately, required school reading and Barstool Sports don’t count.  And, don’t say in your application that you read all my stuff if you aren’t subscribed to my FREE newsletter; I can quickly check up on that.

Mistake #7: Not applying early – Generally, applications that are received on deadline day or right before it are already playing from behind the 8-ball.  Honestly, we normally have 1-2 applicants we already really like well before this final rush because they have gotten on our radar screens by applying early.  So, get your application in early; it shows you are really excited and care.

Mistake #8: Not finding a go-between of significance – Most of our internship selections are individuals who have been, in one way or another, “connected” with a member of our staff, one of our previous interns, or some industry colleague of ours.  When these individuals can speak directly to your personality, skills, and work ethic, it immediately gives you a leg up on the competition.  Obviously, people who go out of their way to visit Cressey Performance and experience our environment and culture are putting themselves in a better position as well.  However, if you’re applying from afar and can’t make it to Boston, go out of you way to visit one of our colleagues elsewhere – whether it’s at their facility or at a seminar.  These initiatives show that you care about getting better and can win people over.

Mistake #9: Not showing that you can and have coached before – We don’t care about your GPA.  The fact that you started an exercise science club at your college is nice, but it doesn’t speak to your abilities as a coach or how successful you’d be in our model.  What we want to see is that you’ve gotten out there and coached before – regardless of whether it’s personal training, collegiate strength and conditioning, previous internships, or even just your little sister’s soccer team.  It means that you’ll have gotten past the initial awkwardness of coaching someone when you aren’t comfortable with your abilities yet.  Just as importantly, it means that you are better prepared to deal with clients and athletes who may be intimidated by a new training experience.

Mistake #10: Not being energetic – For us, this is huge.  We know we can teach you everything you need to know to be successful at Cressey Performance.  The only things we can’t teach you are professionalism (as I noted in my last post) and energy.  You don’t necessarily have to be an always clapping, in-your-face, “rah-rah” coach (although there is a place for folks like that), but it is important to show excitement about working with clients, learning, and becoming a part of something special.  So, when you’re on the phone for your interview, enunciate!  Ask questions. Talk about how we fit into your career plans. Show an interest in what we do and we’ll show an interest in you.

Obviously, the attitude and energy you’ll need for a given position will depend on the facility in question, so go out of you way to learn about a facility’s culture before you apply and, later, interview.

Hopefully, these ten tips give you some insights into what we look for when we review applications and carry out interviews.  I can’t say that it’s the same across the board for all facilities in our industry, but I think you’ll find a lot of similarities between us and our colleagues.

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Dieting really doesn’t have to be like this. You can create a diet plan that’s not only easy to follow, but perfectly suited to your individual needs. The last thing you want to do is lose focus in your day to day life by starving yourself.

The ideal diet plan will include a wide variety of foods. You don’t have to completely give up your favorite foods, but you do have to learn to eat them in moderation. You don’t have to commit to never eating another French fry, but you also can’t expect to reach your goals by gorging yourself on fried, fatty foods.

The success of any easy diet plan relies on your determination. Setting weight loss goals is good, but if you set your goals too high, and cannot attain them, you will ultimately fail.

Weight loss experts agree that regardless of the food you eat, you have to slow down and take your time while eating it. Eating slowly gives you body enough time recognize that your stomach is full and send this message to your brain. If you follow this one simple tip along with your chosen diet plan, you will find yourself leaving food on your plate at meal time.

Many people that don’t take the time to plan their meals are overweight. They are in the habit of picking up dinner at a drive through or even a convenience store when they run short on time. This can only lead to poor dietary habits and weight gain. Not very many people have the metabolism to handle this eating plan for any length of time.

When you carefully plan your menu for the entire week and shop for it before the week starts, you will have a much easier time sticking to your eating plan. Not only will you start losing weight, but you’ll fee a lot healthier too.

Nearly everyone has been told that breakfast is the most important meal of the day time and time again. The fact of the matter is that this is true. When you eat breakfast, your metabolism is given a kick start that will continue for the rest of the day. Studies have shown that individuals that eat breakfast meat and sustain their long term weight loss goals more frequently than those that skip breakfast.

Before you begin any diet plan it’s recommended that you talk to your doctor about any concerns you have about weight loss. This will alleviate any stress you might feel about starting a weight loss plan.

Now that you’ve decided to lose weight and know how to choose a diet plan that will fulfill your weight loss criteria, you have to understand that you need to exercise in order to maximize your results. It’s true that you can cut your calorie intake by changing your eating habits and this is normally enough to start the fat burning process, so why do you have to exercise?

Eventually your body’s metabolism will slow down as a response to your imposed dietary restrictions. This is called the starvation response. This essentially shuts down all important functions of the body and sets off hunger pangs that cannot be ignored. To continue losing weight you will have to either cut more calories or burn off those you consume.

A diet plan doesn’t have to include excruciating exercise routines or too few calories to be effective. To learn more about simple strategies that will put you on the path to long lasting weight loss, take a minute to visit my website.

Tired of wasting your money in diets that doesn’t work? We have for you a lot of articles and reviews of the most succesful diet plans to lose weight permanently. You can also watch my videos about healthy diet plans to lose weight quickly.

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There are several more who are either still in school or out in the world doing great things – and we’re really proud of them.

In light of the successes of these folks (and, presumably, the outlandish intern-hazing death circuits we’ve featured in this blog), Cressey Performance internships have become coveted ones.  In fact, for the three internship positions we had available for this summer, we had 33 applicants.  It proved to be a huge challenge for us to narrow it down to our final few, as we had strong applicants, and many of them came with recommendations from good friends/colleagues of mine in the industry.

With that in mind, since I know we have a lot of industry up-and-comers reading this blog, I thought I’d throw out my top five mistakes that intern applicants make – at least in my experience.  Not surprisingly, most (if not all) of these bulletpoints also apply to to the application process for a job.

Mistake #1: Spelling “Cressey” incorrectly. - I’m dead serious; this really happened.  One international applicant read about the internships at www.ericcressEy.com and download the application form at www.cressEyperformance.com, but somehow found a way to spell my last name “Cressy”on the mailing envelope and at least 4-5 times in his application essay – which was stapled to the application with the word “Cressey Performance’ across the top.  Attention to detail and the ability to follow directions are important – and this cut us down to 32 candidates pretty darn quickly.

Mistake #2: Not proofreading your application essay. – This was an issue for quite a few others.  It’s really unfortunate, as some folks may be great coaches who are articulate in speaking, but just don’t come across well in writing.  However, we’re talking about a 500-word essay.  It wouldn’t be wrong to ask 2-3 friends, parents, or colleagues to have a look at it to make sure it’s clean.  So, you could say that in my eyes, a poorly written application essay doesn’t just show that you’re unprepared in the context of a crucial skill in the working world, but also that you aren’t comfortable asking for help.  I want all of our interns to be secure (and humble) enough to admit when they don’t know/understand something so that we can teach them.

Mistake #3: Glazing right over the application. - We had this issue with a few applicants for different reasons.  Two applicants glazed over the application and just included their essay and resume, and while they were good candidates in terms of the essay and their qualifications, the simple fact that they did not include the application added five minutes to my our internship coordinator Pete’s day as he tried to track down their contact info, references, and desired internship period (spring, summer, or fall).  A few others had such poor handwriting that we had to contact them with follow-up emails to determine what they were really trying to relate.  Pete is already a super-busy guy with the regular goings-on of CP, so someone who comes up short on such a simple task stands out to us as someone who is going to throw up “inefficiency roadblocks” as an intern down the road, as opposed to becoming a thriving member of the team.

Mistake #4: Acting like an immature bag-of-worthlessness in your social networking profile(s). – Research from the University of Dayton’s Career Services showed that approximately 40% of employers check out job applicants on Facebook, MySpace, Twitter, etc. before making a hiring decision.  CP is proud to be among those 40%.  Dropping F-bombs left and right and posting pictures of you boozing are not good ways to win over potential employers and internship supervisors – especially since we know many of our interns become very popular with clients and eventually form Facebook friendships.

Mistake #5: Attempting to always go through Eric. – Yes, I just referred to myself in the third person, but that’s not the point.  We had a few applicants who would call or email constantly to request more information about the internship: dates it runs, application deadlines, housing recommendations, etc.  As I noted above, in addition to being our business director, my business partner Pete is also the internship coordinator.  He took this position not only because he’s beyond qualified for it, but because I don’t have the time or desire to manage the logistics of the preparation for the program.  My responsibilities are working with the interns once they arrive, and – to that end – I refer all inquiries directly to Pete during the application process.  Still, we have had several people call/email who big-leagued Pete by refusing to interact with him, instead requesting to always speak with me.  Invariably, when I speak with them (if I do contact them at all), the questions all wind up being ones that Pete could have fielded easily – and with more detail than I could.  So, the take-home lesson is to always deal with the internship coordinator – because he a) controls your future more than anyone else, b) will immediately black-list you if you big-league him, and c) will actually give you the best responses of anyone in the process. Remember that there is a difference between being proactive and being a pain in the butt; persistence is fine, but cumbersome is something difficult is another thing altogether.

You’ll notice that none of these five mistakes had anything to do with coaching ability, academic performance/GPA, and previous experience.  Very simply, we can rule out a good 50% of candidates simply because they haven’t established themselves as professionals.  As an example, Roger Lawson was one of our most popular interns of all time with clients – and he did it with ZERO academic background in fitness (he graduated with a degree in English Literature).  However, his application and essay were thorough and professional, and he was humble and “politely persistent” – so he made it past the first round over people who had as much as six years of experience in the classroom and training world than he did.

Some recommended reading for those out there who are worried about making it past this first stage:

How to Win Friends and Influence People – It should cost you about $1 on Amazon, and you should read it within a day.

Made to Stick - Discusses the importance of first impressions and how to make yourself “stick” in someone’s mind during the selection process.

Never Eat Alone - It’s about networking, but not the cheesy kind where you just name drop.

Peak - This book explains a lot of why our business  (or any business) is successful.

In my next post, I’ll talk about what separates the folks in the final decision process after the initial “cuts.”

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Hip Mobility: Femoral Anteversion – Part I

Hip Mobility: Femoral Anteversion – Part II

Along similar lines, this old video blog of mine might interest you:

Measuring Hip Internal Rotation

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One piece of equipment that has gained popularity in recent years is the exercise ball. The ball provides for a great crunch and at the same time strengthens balance and flexibility. It is very important to get the proper size ball for your height. A good rule in figuring out the correct size ball is to sit on it. While seated, check that your hips and knees are level.

Lying on a foam roller goes a long way to developing the stomach muscles that manage stability. Its uneven surface demands proper balance before doing any type of stomach exercise. The roller lends itself nicely to crunches and leg lifts.

If you are going to a gym you will likely come across an ab crunch machine. These are also found in home gyms. Basically the user sits in a seat and up against a back rest. Different levels of weight resistance can be used. Among the benefits of this machine is the fact that users are forced to keep good form while exercising.

One of the least expensive and easiest things to consider is an exercise mat. Exercise mats are light in weight, generally made out of foam with a covering of vinyl. They roll up for easy carrying. A mat gives a comfortable surface and more importantly, provides support when doing floor exercises. On a mat, you can target all abdominal muscles including lower and upper abs as well as the oblique muscles.

As stated earlier, great abs come from not only ab workouts, but regular cardiovascular exercise and good eating habits. Consistency in all three of these things will help put you on the road to your six pack abs.

Getting the best ab workout equipment will be easy and fast when you use a single location to begin your search. When you are maintaining a healthy lifestyle, having ab workout equipment that meets all your needs well make your efforts easier.

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Here are five things you should look for in your diet plan so that you know it’s going to work for you.

1. You Love It – It’s a sure bet (almost) that your healthy diet plan is going to last if you absolutely love it. If you’re excited about the food choices you get to make and you’re always satisfied with how much you get to eat, this is probably something you can stick with long-term.

However, if you have to force yourself to eat the foods on your diet, it’s a sure bet it’s not going to last long. You can’t consistently do something you hate to do. Either change what you like in terms of food (the hard way) or find a plan that incorporates favorite foods so that you can follow it easily (a much easier way).

2. Your Environment Supports Your Diet – It’s easy for me remain on a raw food diet during the day, because my wife is on the same diet. When we go to the grocery store, we buy plenty of raw foods, there’s always an abundance of choices. I live in an environment that supports my diet plan.

If the others in your house don’t follow your eating plan and further, if they like to “junk it up” with junk foods, you’re much more likely to break with your plan. Creating a support network for yourself is going to make it easier to stay on your eating plan even if everyone around you doesn’t eat as you do.

3. Your Diet Produces Daily Rewards – If you’re not receiving daily or at least weekly benefits from your diet, why would you continue? Every morning when I eat my “kiwis or apples” and drink my “green tea,” it puts a smile on my face.

Weight loss is one benefit, of course, but if, again, you truly enjoy following the diet and it makes you feel better, that’s going to give you added motivation to stay on it. Other benefits? Perhaps the ability to lose and maintain weight easily once you get to your optimal weight, more energy, greater mental focus, and other benefits may also be included. Regardless, you must see benefit from your diet in order to be able to continue it.

4. Your Plan Includes Physical Activity – In some form, every single day, you should be getting some type of exercise. If you’re looking to lose weight, this is going to make that happen faster, but it will also make you feel better and will also help you stay “with the program,” so to speak. In turn, that’ll help keep you motivated so that you continue with your progress.

5. You Set Personal Goals – Last but not least, you should be able to set goals within your plan so that you have something to continually strive for. And they’ll continue to motivate and keep you going as you continue to progress.

As one example, if you weigh 200 pounds now and you want to get down to 150, losing those 50 pounds can make your first goal, and then maintaining that weight can be the second goal you set. If you strive to stay on your plan and don’t go too far off, you’ll succeed, but if you go too far “off plan,” you’re not likely to maintain your weight loss once you’ve achieved it. Keeping the goal in mind that you want to stay at 150 pounds is going to help keep you there.

What makes every diet plan enjoyable and doable is that it’s consistent, contains foods and activities (like exercise) that you enjoy, and it’s realistic and healthy. If the diet you currently follow isn’t something you know you can stay on for the long haul, you may want to change direction. Find a diet plan it’s going to work for you and keep you healthy. If you just want to get a start, write something down as a plan that details what can and can’t eat. You can improve upon your plan as you go.

Tired of wasting your money in diets that doesn’t work? We have for you a lot of articles and reviews of the best diet plans to lose weight permanently. You can also watch my videos about great diet plans

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Eating a heart-healthy diet is one of the best ways to prevent heart disease. A healthy, safe diet plan which takes your cardiovascular function into account along with regular exercise can go a long way towards good heart health.

Fruits and Vegetables. With respects to your personal allergies, your food choices should involve variety as a high priority. You may already know that eating vegetables and fruits are good for you.

When you include a wide variety of fruits and vegetables in your diet, you ensure that you get all of the different vitamins and minerals you need to keep your heart and the rest of your body healthy. Eat as many different types of vegetables as you can each day. Fruit and vegetable intake in a healthy and safe diet plan should consist of around 80% vegetables and 20% fruit.

Another benefit of eating plenty of fruits and vegetables is that they are also rich in dietary fiber, which is one of the important components of any healthy and safe diet plan. Fiber helps keep your metabolism higher, improves digestion and is beneficial all around. A great diet plan for your heart should include ample amounts of fiber.

Other good sources of fiber include beans and other legumes, whole grains and many fruits. Berries are an especially good choice, being good sources of fiber as well as vitamins and other compounds which help to protect your heart.

Whenever you can, use fresh produce instead of canned or frozen fruits and vegetables. They contain more nutrients and are free of the preservatives and added sugar and salt found in many of these foods. You can use frozen vegetables and fruits when fresh is not an option, but canned produce should be avoided in general since they tend to contain so little in the way of nutrients.

Limit your sodium intake; sodium tends to raise blood pressure, which puts strain on your heart. Sugar should also be kept to a minimum, since it can lead to weight gain and any excess weight you carry also forces your heart to work harder.

Protein should come from low fat meats like poultry, fish and lean pork or beef. Beans are also an excellent source. Eggs also offer high quality protein, though remember that egg yolks should be consumed only sparingly.

Work fish into your safe diet plan at least twice a week. Not only are fish a good source of protein, they are also rich in Omega-3 fatty acids, which help protect heart health. You can also get Omega-3s from peanuts, tree nuts and flax seed.

Choose low fat dairy to add to your great diet plan for heart health. Dairy products are a good source of protein and healthy fats. Other good sources of healthy fats include fish, nuts and monounsaturated vegetable oils like olive oil. Avoid trans fats and saturated fats, however – these are not good for your heart.

Water and Exercise. Drinking plenty of water as part of your heart healthy diet plan. Water makes up more than 70 percent of your body mass and is essential for healthy heart and blood function.

Although it may not be your favorite thing, aerobic exercise still has to be a major part of any heart-safe diet plan. Thirty minutes of continuous aerobic activity should be practiced at least two to three times weekly for you to experience heart health benefits. Exercise should also be used as a major tool to control your weight at a healthy balance for your height. This can increase heart strength and health.

Don’t waste your time and money. If you really want to lose weight, we have reviewed several safe diet plans for quick weight loss. You can also watch my videos about healthy diet plans to lose weight quickly.

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It made him instantly muscular and powerful-a can of spinach and he could punch through brick walls. We could only imagine how it would transform our pre-pubescent bodies into superhero physiques. We shoveled it down our throats, testing our gag reflexes, and satisfying our mothers.

Continue Reading…

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First, make sure your diet has plenty of variety. A diet that focuses on just a few foods is not only going to be boring, but it’s not particularly healthy for you, either. When you eat a diet that’s varied, you are doing things the right way, so that you’re not going to suffer health problems just because you’re trying to lose weight. Eat something from every food group, every day.

Eat breakfast. Not only should you breakfast be healthy, but if you skip breakfast, you’re much more likely to over eat later in the day. In addition, having a healthy breakfast is going to help you with quick weight loss because you will have the energy to get through your day, and your metabolism will receive a boost to the morning when you eat breakfast, such that it’s going to help you lose weight and burn calories throughout the day.

Watch how you cut your calories. Don’t cut your calories too extensively, because if you do, your metabolism is going to slow down as well. This is going to actually hurt your weight loss efforts in the long run. Although it’s true you’re going to lose a lot of weight at first, likely, this is the wrong kind of weight to lose. You’re going to lose muscle mass and water, rather than fat. When this type of diet plan is used, such that it’s very extreme, this muscle mass loss is going to lower your metabolism, which means that you’re going to have less of an ability to burn off calories and therefore lose weight.

Drink enough water when you’re on your diet. You should be getting at least six to eight glasses of water a day, which will help you lose weight; it will do this because you’ll be filled up with water to some extent and will eat less. It’s been shown as well that when you drink more water, your metabolism works better, which can also help you boost weight loss.

Get more fiber in your diet. The fiber you get should come from food-based sources like vegetables, beans, whole grain cereals, fruits, and legumes.

DON’T use diet pills. Not only are they potentially dangerous, but they’ll slow your metabolism down by cutting your appetite drastically and making it more difficult for you to lose weight. Again, you’ll certainly lose weight at first if you drastically cut calories, but in the long run, you’ll only hurt your efforts to lose weight permanently — and more than that, you’ll probably hurt your health by using diet pills, too.

Apart from eating healthy while on diet, you should make sure to exercise 3 times a week. You do not have to perform strenuous exercises. Exercising at least 3 times a week keeps your metabolism active, which makes it possible to lose weight more quickly.

If you truly want to lose weight and be successful at it, you have to take everything above into consideration and put it in proper perspective. First, consider your health when it comes to your diet. “Quick weight loss” fad diets are never going to work for long, so instead, set up a healthy eating plan for yourself that will support you for the rest of your life, and give you good health.

Sick and tired of fad diets that doesn’t work? We have for you a lot of articles and reviews of the best diet plans to lose weight permanently. You can also watch my videos about great diet plans

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