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22
Nov
Posts by Samson
22
Nov
The Coaching Manifesto: 6 Rules for Achieving Excellence
As in any career, people become coaches and trainers for a variety of reasons. Some reasons are nobler, such as surviving cancer and wanting to help others. Some are more practical, like coaching as a career, because you've always been an athlete. Some more ambitious, like seeing yourself as an entrepreneur and a small gym as a path. Regardless of how you got into coaching, now you are and it's time to make yourself a good one.
As in any career, people become coaches and trainers for a variety of reasons. Some reasons are nobler, such as surviving cancer and wanting to help others. Some are more practical, like coaching as a career, because you've always been an athlete. Some more ambitious, like seeing yourself as an entrepreneur and a small gym as a path. Regardless of how you got into coaching, now you are and it's time to make yourself a good one.
As with your own training, there is no point in coaching half-heartedly. There are far too many bad and mediocre trainers and coaches in the world. The following six rules are not easy, but they are simple. If you accept them, you are ahead of the game.
You will become a better coach and, as a result, your clients will be happier. I call this the coaching manifesto. I've learned these rules in pieces over the years. I'm introducing them to you here as a whole because when I put them together it made all the difference for me.
1. Find out more
This is the first rule for good reason. This rule takes effect the day you decide to become a coach and continues until the day you hang up.
There is not a day in between that you should stop studying.
Attending courses, attending seminars, reading books, watching other trainers, watching videos – learn, learn, learn. New information emerges every day from magazines, from researchers and from working with your own customers. Learn something every day and never stop.
2. Know your customer
Your customers are a resource for your learning, but in order to learn from them you must know them.
How can you teach people until you understand them and their goals? You can't tell them what to do until you know who they are and what they want.
What are your clients' injuries, histories, and motivations? You know your stated goals, but do you know your real goals? Do you know what drives them? How great if you could see your customers so clearly that you could help them see themselves.
Do you know your customer – better than they know themselves – but without judgment. Know their body, know their mind and show them the mirror. Then share your knowledge and show them how you are going to help.
3. Know yourself
We can't really ask others to look in the mirror and make changes unless we're willing to look at ourselves in the cold, harsh light. To really know others, you have to know yourself.
Communication also becomes easier when we know ourselves. When we don't see each other clearly, we take a lot personally. We think a customer's anger is with us when it really comes down to their own frustrations.
When you know your customer and yourself, you know the real root of the problem and its solution is easy.
Knowing yourself also means knowing your weaknesses and solving your own problems. If we educate ourselves every day, we need to know what we don't know. That means recognizing the gaps in our skills and steadily closing them.
4. Get over yourself
This is a consequence of "know yourself". Once you know yourself, it is time to conquer yourself.
Yes, it's great that you can do a one arm push up. Do you have to do them in front of your clients for no reason? No. Let go of your ego and need for attention as you coach.
It's not about you The less it is about you, the better you'll be a coach. It's not about you when your customer is upset. It's not about you if your customer is happy. It's just not about you.
You did it. Not you. You are just a channel. The ego adds impurities and makes you a poor guide in learning and progress.
5. Don't be married to the method
Learning and progress are possible with almost any training method. In the fitness industry, it goes without saying that your system is better than others, but it usually isn't. Coaching is good or coaching is bad.
You're a good teacher or a bad teacher whether your dumbbell is pink, you're wearing an undershirt, or you're using sandbags.
If someone says their system is the best, they are probably trying to sell you something. Don't worry about the best system; Just be the best coach in everything you do. In general, people should work a little harder, pick up a little more, and move a little faster.
You should exercise strength, cardio, and flexibility. Call it what you will, but the body is the human body and there are only a limited number of useful things you can do with it and with it. Be committed to the results, not to a guru or method.
6. Do no harm
Everything you do with your customers should lead to something productive and positive. People don't come to you to hurt themselves. They come to you for higher goals – sometimes these goals look like world championships, and sometimes they look like they're going to run a mile without stopping. Regardless of their fitness level, it is your greatest responsibility to your customers to protect and train them.
When you know your customers, you know what to do and what not to do. If you know yourself, if you are honest with them and they get upset, you won't take it personally. When you let go of the method, you will find ways to customize the workout for you. Further education can help explain why this is the best path for them.
Not only can you follow one of these rules and be an excellent trainer or coach. If you follow them all, you will be excellent, your customers will be excellent, and you will be the health and fitness channel you want to be. Try to take number one to heart now and see how it works out for you.
Photos courtesy of Shutterstock.
21
Nov
Being a Stupid Athlete Made Me a Better Coach
I'm a better coach because I was a stupid athlete. I didn't know then that I was stupid, but now I'm a good coach that I can easily see it. I could spend my time wishing I hadn't been stupid and imagining things I'd achieved athletically, but that wouldn't get me anywhere. Instead, I have come to realize that my poor and / or misinformed decisions have made me a much better coach than I would otherwise have been. From my missteps I have developed knowledge, empathy and awareness. And I can see the stupidity of my athletes a mile away.
My stupidity manifested itself in two ways – overtraining and injury. I separate these out because overtraining injuries can occur, but they are not always linked. Based on my experience, I am able to coach my athletes from the perspective of what not to do and how to deal with the tough, dark times that training brings. And anyone who has trained for any measurable length knows what I mean by tough, dark times.
In 2005 I was kicked out of every gym I belonged to. I was kicked out for showing up too often. I was unemployed and exercised two or three times a day. It was my coping mechanism. I had done an adventure race recently, I did BJJ almost every day, I trained for a kickboxing smokers match, and I did CrossFit, I don't know how many times a week. I had a cold in my chest for over a month, couldn't sleep at night or stay awake during the day, I gained weight even though I ate less, and it took me a good ten to fifteen minutes to squirm and every morning I wanted mine Put on sweatpants because my sciatica was so bad I couldn't bend my hips.
For some reason it didn't cross my mind to stop exercising. But one by one, my coaches told me to go home so that I couldn't go through their doors. When Andy Petranek from CrossFit LA sent me home, I went to the parking lot, sat in my car, and cried. I thought the world was over.
But the world was not over yet. A few days later Andy invited me to watch the class or, better yet, to help him train. For me it was the beginning of a new career. It was the first step in an eight-year mentorship where I learned more about life and coaching from Andy than in my thirty years to date.
I never had to do a kickboxing match and I still have back problems to this day. But I might never have become a coach if I hadn't overtrained myself to a pulp. I wouldn't trade my coaching career for being pain free every day. And, as mentioned, I've earned the gift of spotting the stupid a mile away too. I know who you are, you overtrainers – I know you inside out. And since those tough, dark times, I've made it my business to reach out to those on the same path, so maybe they won't go as far down the rabbit hole as I did.
Turning injuries into missions is not uncommon for coaches. When I spoke to Zach Even-Esh earlier this year, he told me that he too has turned an obstacle into an opportunity. After years of trying to use bodybuilding-style training to aid his athleticism, Zach's body eventually gave way:
When I was twenty-five and the UFC was very big. I did shooting fights and tore my cruciate ligament while exercising. When I was operated on, I was so pissed off. I was so angry. I remember thinking before the anesthetic, "I'm going to do something about this training and teach wrestlers around the world how to avoid all of my mistakes." I've been on a mission.
As with Zach, the injury became an eye-opening experience that forever changed my relationship with my clients. The second biggest lesson I learned that led me to become a better coach was when I broke my ribs.
I broke my ribs doing pull ups. No, I wasn't strong enough to pull and break my ribs (that's what people always imagine first). Instead, I did kipping pull-ups and got greedy. I wanted to keep a personal record of consecutive pull-ups. I finished my twenty-ninth rep, which was a record for me, but I settled on thirty. Thirty just sounds better than twenty-nine, doesn't it? Well, I lost my grip and fell down. It wouldn't have been that bad, except that there were a lot of forces involved in the tilting process and our bar was too high for me to reach from the ground, so I climbed onto it from a wooden plyobox. Instead of landing on the floor, I landed my ribs on the box first and that was it.
What I learned from that injury – aside from the obvious parts about max reps, greed, and pit position – came during the recovery period. At this point I had been training CrossFit for a number of years. And I forgot how hard it was to be a beginner. When I broke my ribs, I was unable to exercise for a few weeks and was slow for a few months. My first workout for my back was about twenty slow-motion lunges. A few weeks later I did a very gentle yoga session and was sore for days. The first time I tried a pull-up again, with a thick elastic band for support, it was really a challenge.
I remember standing there in the middle of training, looking at the bar, looking at the rubber band, and then saying out loud, "I don't remember it being that hard." Andy Petranek looked over at me and said, "What, pull-ups?" And I said, "No, CrossFit."
The months of recovery reminded me of what it was like to have to work for everything, they helped me imagine how daunting it is to be new and unsportsmanlike, and they gave me a sympathy and patience I've never had before . Being stupid, greedy, and falling off the shelf made me a better coach for the rest of my life.
People have so many theories about why great coaches and great athletes are usually different people. They theorize that even great athletes forget how to be a beginner. But I wonder, after all the coaches I've talked to over the years and all the coaches who have told me about their injuries, whether athletes who have stunted careers because of an injury don't become the best coaches because of that . Jeff Martone, who has suffered a lifetime of injuries healed from kettlebells, shared the following with me:
If you look at all the surgeries and injuries I've had over the years, I can say, each and every one has been a blessing because it made me a better coach. It also made me a better coach, gave me a better eye for detail, and I'm much more patient with people.
So whether my injuries were due to ignorance, a stubborn competitive instinct, or the coping mechanism of overtraining, all of these bad, misinformed, stupid things made me better. While it may have affected my performance, it made me a better athlete in many ways and it has certainly made me a better and more human coach.
21
Nov
What Coaches Need to Know about Group Dynamics and the Hidden Curriculum
There are many scenes in the movie Miracle, about the 1980 US Olympic ice hockey team, a group of underdogs who defeated the then Soviet powerhouse and then took the gold home, which gave me goosebumps. This includes one where the team met relatively recently. During a training session, head coach Herb Brooks keeps asking the players, “Who are you playing for?” Each player in turn replies with their own alma mater, which means that the new team is forced to run sprint after sprint on the ice until it is completely exhausted.
Only the future team captain Mike Eruzione finally replies: "I'm playing for the United States of America!" That Brooks is finishing the sprints. With that statement, Eruzione provided the evidence Brooks had been looking for that players were beginning to identify themselves as part of a defined group, that they were prioritizing their new group membership more than their individual story. (At this point, they probably didn't prioritize sprints over anything else, but they got the message.)
Athletes of all stripes are called upon to be part of a group, regardless of whether they play a team sport or compete individually. Ideally, they identify with the group and demonstrate a sense of belonging and loyalty so that the group itself develops an identity alongside the identity of the athletes as part of this. Cultivating this group identity can go a long way in developing the trust and relationship necessary for effective exercise and performance in both individual and team sports. This means it is up to coaches and athletes to understand the implications of these dynamics and ensure that they are positive.
While trainers and teammates communicate openly with one another and work towards stated, ostensibly common goals, the experience of working and learning with a group can also bring about a phenomenon that educators refer to as a "hidden curriculum". This refers to the lessons, thought habits, and accepted behaviors that each member of a group – class, cohort, team – indirectly absorbs through observation or other tacit methods. In other words, a group's stated goals can only be part of what a teammate learns and accepts as appropriate. For example, a new team member could hear the locker room conversations among more experienced teammates and guess certain things about what it takes to get along and belong with each other.
If the hidden curriculum reinforces the team's overt goals, it could be a good thing. On the other hand, disruption can arise if the hidden curriculum undermines or interferes with those goals. As coaches, we need to be aware of the existence of these more covert dynamics and the impact they can have on our coaching and the behavior and mindset of our athletes.
In order to get to grips with the hidden curriculum that may be at work in your own training situation and its implications for the cohesion of your group, consider the following when observing interpersonal dynamics and interactions:
- Who are the de facto leaders in the group – who influences the behavior of others? Are these the people you named to be the leaders? If not, should you step in to ensure consistent messages?
- Which messages ARE communicated both openly and covertly? Do the hidden messages coincide with the open messages or do they undermine them?
- How does your own behavior play into the dynamics of the group? Do you convey your own expectations clearly and do you meet them yourself?
As you begin to pay attention to the dynamics of a group and the hidden curriculum that may be at play, you may find ways to ensure the consistency of messages and expectations. Here are a few steps you can take to encourage group cohesion:
- Hold regular meetings with team captains and other de facto leaders to make sure they understand expectations and to catch up on any issues that may need attention. Ask for their contribution to effective intervention options – they will have an understanding of the players that compliments your own perspective.
- Group athletes for training and workouts and change combinations regularly so that the same people are not always working together.
- Pair new members with a more experienced teammate for easier team orientation.
Group dynamics and the hidden curriculum can greatly influence the effectiveness of a team. With a little awareness and a few simple steps, coaches can increase the likelihood that these influences will be positive.
Photos courtesy of Shutterstock.
21
Nov
20 Most Important Training Lessons I’ve Learned, Part 1
This year marks the twentieth year of personal training, and while it hasn't always been full-time, there hasn't been a time during this period that I haven't had at least some clients to hold my hand in, and in my opinion, most of the learning comes from mistakes and I've made many – so many mistakes that one could write an article about them. The following are the first ten lessons I learned from my twenty years of training. (Read part two for lessons eleven through twenty.)
Training lessons 1 to 10
1. Nobody knows everything.
People like to have faith. We like to believe that for every problem we have, there is a single underlying answer, be it financial, religious, or health. But training is not black or white, and no single thing or person is the solution for everyone. Paul Chek had some great ideas, but there were also problems. Charles Poliquin is also incredibly smart, but misses a lot. The same goes for Boyle, Cosgrove, De Franco, Cook, Tsatsouline, King, Tate, and Francis. But one of the things that sets these men apart from many of their contemporaries is that they recognize the gaps in their understanding and try to fix them. Mike Boyle and Pavel Tsatsouline in particular have always impressed me with their uncompromising advance and their efforts to improve an already very stable methodology. Good training is a mixture of many topics – don't limit yourself to one ideology.
2. Don't just have a hammer.
When you need to fix a car, you need a large tool kit. One of the problems people have is they tend to get attached to a single topic or person. Taking the RKC as an example, there are many awesome kettlebell instructors out there, but if you remove them from their only tool, they are lost. I have to quote Alwyn Cosgrove here: “I'm not a kettlebell type or a body weight type. I'm a result type. ”Choose the right tool to get the job done as quickly as possible.
3. Do the opposite.
The first person I ever heard of was Charles Staley, who wrote an article on how to do the opposite of what everyone else is doing if you want to really be successful in the gym. If you are training the upper body with isolation exercises, you are training the lower body with compound lifts. If you are doing three sets of ten, you should do ten sets of three. When using machines, you should use free weights. It's simple advice, but it's really powerful and works well. For coaches, I add that this works in a business sense too, and I owe it to one of my bosses, Christian Marchegiani from Thump Boxing, for telling me: Whatever everyone else is doing in relation to their business around you, just turn it around and do the opposite. Trust me it works just as well as Staley's similar tip for training.
4. No cookie cutter programs.
I just can't stand the typical general stuff you read about a "soccer plan" or a "running plan". Everyone has a different body and needs based on their injury and exercise history, as well as other factors such as personal life and eating habits. If you don't take all of this into account, 
will likely end up with customers who just aren't making great strides. Let's take speed training as an example. You might have two customers who want to go faster. One could be strong but slow while the other could be explosive but weak. The first has to become more explosive and the second has to become stronger in order to maintain this explosiveness over a longer period of time. While the end goal is the same, the process will be different.
5. You are not an elite.
I have a simple test to see if I'm coaching a top athlete – I look around his neck for a medal at all national championships and above, or for a professional contract for his sport. If you don't have any of these, you're not the elite, so stop trying to train for who you are.
Second, you have to stop trying to train like an MMA Combat Navy SEAL who does parkour on the weekends between missions in the Space Shuttle. Pick a few things that will benefit you the most and try to become incredibly good at them. I would recommend starting with standing up, deadlifting, push-ups, and running. You'd be surprised how much more athletic you'll feel if you don't train like an action movie hero year round or do a lot but are very little good. The advantage of movement lies in adapting to it. If you change what you do too often, you will fail to adapt and slow progress.
6. Stop eating trash.
I like simple tests for things. My nutrition test is even easier than my top athlete status check – if it comes in a package, it's most likely junk. The more ingredients there are on the side of the pack, the more likely it's rubbish too. Have you ever read the contents of an apple? And show some restraint in doing so. There's nothing masculine about eating so much meat that you can't see your toes in six months. Overeating the right foods ultimately still leads to being obese and unhealthy. While I don't think the BMI charts are the be-all and end-all of weight and health, there is a lot of research that suggests that having a healthy BMI will go a long way in contributing to a healthy life. If your BMI is in the unhealthy range, do something about it.
7. Consistency is the best training plan.
It doesn't matter if your training plan was written by a graduate student who worked with an Olympic champion if you don't follow their advice. Repeatable sessions are key to getting in shape. Tour de France legend Miguel Indurain trained five or six days a week with just one hard ride a week. The remainder of the drives were about five hours at a constant pace. I think this is one of the reasons you can still train old bodybuilders, but you won't find old CrossFitters in a decade – the intensity is just too high for Metcon type work. In contrast, the work of hypertrophy is typically around seventy percent of your maximum, which can be easily sustained throughout the year. Likewise, aerobic running typically makes up about sixty to seventy percent of your maximum and is just as sustainable. Who will be in better shape a year from now – the guy who works out three days a week but is so sore he can't move, or the guy who works out six or seven days a week all year round?
8. Don't train yourself.
This really should be at the top of the list. There's a very real reason why the top performers in every physical area have coaches. Exercising yourself, or worse, trying to rehabilitate yourself, just doesn't work very well for most people. They lack the objectivity and self-discipline to address their weaknesses and then stick to a plan that can feel like they suck for months. But that's how you get ahead – you train your weaknesses. In addition, an experienced coach has taken this path many times and knows the pitfalls and possible problems and can help you to counteract them before they even become visible.
9. Adaptation = work + rest.
The purpose of training is to build the body over time. The only problem is that with each session you actually get a little bit worse than you did before you started. Your glycogen stores are depleted, muscle damage occurs, and fatigue reduces strength production. But when you are adequately rested, you will experience increased performance. There is no magic formula for how much rest you need for the amount of work you do, but if you are a daily trainer you will need at least eight hours of sleep and massage per week. If possible I would just add one session for mobility and flexibility. Every third or fourth week should be a Deload week. “But coach,” you will moan, “I don't feel like I need it.” And that's exactly the point. You shouldn't feel down and exhausted all the time from exercising. Regular off-load weeks prevent injuries and ensure that you move forward and backward in a two-step format that goes well with point seven.
10. Go outside.
Despite what the equipment manufacturers tell you, there is a massive difference between running on a treadmill and running outdoors. The same applies to all common indoor fitness methods such as stationary cycling and rowing. Research shows that running outdoors at the same speed is ten percent harder than running indoors on the treadmill. That's ten percent more calories from a fat loss perspective. Over weeks that adds up to a big difference.
There's a wonderful world out there too, filled with sunshine and vitamin D. Research shows that even minimal exposure to natural sunlight is of great benefit to mood, cognitive function, and body fat levels. I also believe that many of the allergies people suffer from are due to their being cut off from nature. Since I started doing at least a few hours of outdoor activity a week a few years ago, my hay fever has gone to zero. You don't need a treadmill to get in shape or a gym membership to use this treadmill. Walking and running are free and available at any time of the day or night without time restrictions right on the doorstep.
Read Part Two for the second set of ten lessons I learned in my twenty year training.
Photos courtesy of Shutterstock.
21
Nov
7 Ways for New Coaches to Become Better Coaches
Many Breaking Muscle writers are skilled trainers. Some are masters or on the way to mastery. I am honored to write among them and I read most of their articles because I am a scrub – a new coach. I feel like part of my job as a new coach is insatiable learning as much as possible and as often as possible from a variety of sources and this website has been a great resource.
As luck would have it, my best and most amazing resource was my own home, CrossFit LA, one of the original ten CrossFit gyms. Owner Andy Petranek has looked after many great coaches and athletes, including Breaking Muscle's Becca Borawski. I feel humble to be tapped into as the newest student under his wing. Although I've been coaching and programming for the CFLA's Prodigy Teen program for about a year, the transition to life as an adult coach offers many more lessons.
Today I am sharing my seven most important lessons that I learned as a new coach. I know that for so many new gyms starting up every month, there are at least as many new trainers looking for knowledge.
1. Insatiable, learn as much as you can, as often as possible.
I study every day. I'm studying anatomy. I study weight lifting books and videos. I register for seminars and workshops. I watch great coaches carry themselves and talk to people. I'm not just learning from CrossFit trainers, either. One of the most influential coaches for me in the last five years was a spin instructor of all people. I explore why he is so effective with his students and how he can motivate them to move better. Every single trainer in my gym has a strength that inspires me. I try to learn as much as possible from their strengths.
2. Talk to all coaches at all times.
It's not enough to watch great coaches in action, but sometimes that's all you can do, like: Talk to them all. Decide on the technical and mental aspects of coaching. Put them in a corner with any questions about programming, class flow, or motion sequences. You will find that great trainers are more than willing to share their knowledge. Often times they will tell you stories about their beginnings and those stories will do you very well. You will find that you are not the only new trainer in the world who is nervous or loses breath while warming up. Even the big ones were once nervous wrecks.
3. "Copy good artists, steal great artists."
That's what Pablo Picasso said. Steve Jobs made a living from it. And what the hell if I'm above them or this philosophy. I steal warm-ups that I love. I steal clues. I steal entire speeches on purpose. What I steal is what appeals to me as an athlete. Even if I use what I steal as a guideline until I'm confident enough to take it all on my own, I still have to deliver it from a place of authenticity.
4. Set a good example.
I often think about what I'm going to ask of my teenage athletes and probably my adult students. Essentially, I am asking them to take risks, not silly risks, to harm themselves, but I am asking them to step out of their comfort zone and face places of fear. And that's risky. I feel like if I don't live by it, why should you trust me? If I ask students to act from a place of real effort or to become vulnerable to practice, I must do so myself. I have to be my own best student or I'm just full of words and shit.
5. Separate the athlete-self from the coach-self.
This has been one of the most difficult lessons for me. I'm not the best athlete in our gym and some of our best athletes and coaches have reminded me that this is not the point of great coaching. When I'm stifling everything I have to offer with the embarrassment that I can't deadlift twice as much as my students, then I'm not showing off my best talents as a coach. If I have the ability to get in touch with a student and make them move better, then I've done well as a coach. My deadlift has nothing to do with this ability.
6. Be prone to reviews all the time.
I am not a jumping chicken and have had many life experiences that have taught hard life lessons. What I know from this maturity is when to be humble and receptive when I have a lot to learn. Even if I've been to hell and back in my life, as a new coach I still need a lot of guidance and training. My ego is all but wiped out in the evaluation process, and that's the way it is. And a good rating, especially when it is difficult, is the quick way to get better. The more comfortable you feel with feeling uncomfortable and sitting in the spot, the more you will learn. Also, you can memorize every bit of information that comes out of a trainer's mouth, but until you put it into practice to be evaluated and refined, it is all information.
7. Rely on current strengths.
I know I was tapped into by one of the most respected CrossFit trainers for a reason. Although I'm not the best athlete and coaching is a new venture for me, I know that connecting with people is my strength. I am approachable and sociable. I am empathetic. Students feel safe with me and hopefully they can grow as athletes in this safe space that I offer them. All technical information and the biomechanics of the body are learned, but this connection is either taken for granted or takes many years. And for the moment, until the other stuff is embedded, I rely heavily on that natural gift.
We cannot know everything when we start something new. That is a stupid and presumptuous notion. The road to championship is a long and humble one, but it is endlessly worthwhile. It's one that I like to be on. I know patience is part of the journey and I can only hope that one day, years later, as I continue my never-ending pursuit of learning, I will have motivated athletes, better exercise, and new coaches as a resource if they go ahead on their own way.
Photos courtesy of Shutterstock.
21
Nov
Everyone’s Bike: The NordicTrack S22i Review
When I got the chance to review the NordicTrack S22i Studio Cycle, of course I said yes. I had recently been looking for a home biking option during the rainy winter months in Oregon so it was an exciting prospect to try this bike out. Indoor exercise machines have come a long way since I was in my early 20s, and there are plenty of affordable options for those who want to occasionally skip the gym or try their own exercise program.
When I got the chance to review the NordicTrack S22i Studio Cycle, of course I said yes. I had recently been looking for a home biking option during the rainy winter months in Oregon so it was an exciting prospect to try this bike out. Indoor exercise machines have come a long way since I was in my early 20s, and there are plenty of affordable options for those who want to occasionally skip the gym or try their own exercise program.
NordicTrack has been in business as a brand for a very long time. In fact, my 12 year old treadmill is a NordicTrack (and it still works perfectly). NordicTrack has a long tradition of developing durable, high quality products for gyms and home use. Of those I spoke to, NordicTrack is a household name and is widely recognized by the average Joes to the fitness enthusiast. Most agree that there is a place in the home for stationary devices.
About the NordicTrack S22i studio cycle
The S22i is a fully adjustable stationary bike. It has an adjustable 22-inch touchscreen with two digitally amplified speakers and an aux connection. There is also an HDMI option for use with a TV, but you may not need it as the monitor can be tilted and also rotated 360 degrees.
The bike uses WiFi to connect to NordicTrack's iFit programming, which houses all of the training sessions. Use the touchscreen to keep track of your stats, adjust the volume, and more. The monitor also includes an adjustable AutoBreeze fan so you can feel the wind on your face while driving in the hot mountains of Chile.
The flywheel is inertia enhanced and features SMR (Silent Magnetic Resistance) technology, so turning is very quiet. Leveling feet are attached to the base to keep the bike stable during exercise. The frame is made of standard steel and is designed for riders up to 350 lbs.
Every part of the bike is adjustable, from the saddle position to the handlebars, and the ergonomics are easy to adapt to different body types. The bike comes with normal bike pedals and straps, but can be replaced with pedals of your choice.
The S22i's multi-position handlebar starts near the seat of the bike for closer hand positioning and goes up near the screen where adjustable OneTouch controls on the handlebars for manual resistance (24 levels) and incline settings from -10% to 20. sit %. The handlebars also have a non-slip grip.
The saddle is vertically and horizontally adjustable to accommodate a range of interior seams and comfort levels.
The Studio Cycle comes with a one-year iFit membership that gives you access to hundreds of rides of all types – studio, beginner, mountain bike, road bike – and includes off-the-bike training options. Additionally, the S22i comes with two 3 pound dumbbells that are used in some of the workouts that are guaranteed to make you thirsty, so it's a good thing that there are two places for water bottles.
Workouts include bootcamp style workouts, high energy studio sessions, instructor-led global workouts, incline cycling, yoga, and full body options, among others. There are almost every type of ride and level of difficulty along with varying options for the length of the rides, some as short as 20 minutes, some longer.
The frame of the S22i is 56.9 inches high, 55 inches long and 21.9 inches wide, making it small enough for living or storage in an apartment when needed. The bike only needs a normal socket for the power supply and, if necessary, can be easily moved using small wheels attached to the frame. There is a 3-year parts guarantee and a 1-year labor guarantee in case something should happen.
NordicTrack iFit programming
Once you are connected to the WiFi and logged into your account, the user has a variety of programs to choose from. New workouts are uploaded every day and there are a variety of trainers to choose from depending on your mood or goals.
The programs all offer interactive training so that the trainer adjusts the incline and resistance for the training units as the program progresses. You can override this feature at any time during your workout, but you will most likely meet your calorie and wattage goals if you are able to keep up with the cadence and let the bike adapt to you.
IFit programming uses Google Maps so you can see parts of the world that you might not otherwise see during your training rides. With your login, your stats are tracked and show weekly totals along with trips. The program is easy to use, so four profiles per membership can be created so the whole family can keep track of their stats.
Prices and delivery
The S22i is priced at $ 2999 (there is currently a $ 1000 discount on shopping cart) and includes a one-year membership to iFit. There are also funding options.
There is an option to ship and install the white glove for $ 249 – this includes shipping, assembly, and installation. If you choose not to use the delivery service, shipping is free and there is a general 30-day return policy.
So what did I think?
This is a great looking bike. The quality of the frame and the components are all very good. The engineering behind the design is well researched and planned. Everything you need is at your fingertips while spinning. So whenever you need to grab your weights, have a sip of water, or adjust the resistance, everything is readily available.
I think the workouts available on iFit are really fabulous – there really is something for everyone at every level. There are a wide variety of coaches, some of whom are former Olympic athletes. When you ride you feel like you are with them. All of the trainers are encouraging for the duration of any workout, and all of them are great at communicating cadence and positioning while riding so that you can get the most out of the workout.
The seat, as I expected, took some getting used to. It can easily be exchanged for a different type of seat if this does not meet your requirements. On the third ride, I didn't even notice the seat. My first rides were with the pedals and straps that came with it.
They are high quality components, but for my preference I swapped these out for clip-in pedals and while getting a lot out of the workouts initially, the clip-ins made a big difference in my ability to keep up with what it took to do some workouts Cadence. If you do decide to buy an S22i, I highly recommend installing clip-in pedals – they were quick to replace, only a few minutes.
The bike is stable while driving and does not feel thin or light when you get up and sit down quickly. The handlebar offers a comfortable grip and grip, regardless of whether you are standing or sitting. At first I couldn't move the handlebar up and down, but I found that the adjustment required more force as the monitor is part of the handlebar assembly. It's easy, but some pressure needs to be applied. The seat adjustment is much easier as there is no weight on the part that slides into the frame.
The fan works well and the screen responds very well to touch while driving. The background music can be set separately from the trainer's voice so that you can hear as little or as much of it as you want during your workout.
At the top of the screen, your stats are displayed as you drive so you know where you are while you are driving. At the end of the journey, your total values are calculated and displayed. Before and after each training there is a separate warm-up and cool-down every few minutes. Some of the workouts also include warm-up and cool-down instructions.
One thing that I noticed is that the sound surprised me the first time I set the slope. It is not silent like spinning. It works very well and is part of the workout so after the first couple of listening sessions I got used to the sound. Also, I should be pedaling hard enough that I can only hear the instructor's instructions, right?
The bike can also be used manually. So if you decide against exercising, you can still use it as a normal ergometer. One cool thing is that the HDMI cable allows you to play the ride on your TV. I have a separate good old spinning wheel and my daughter sometimes jumps on it and rides next to me, and that makes it even more fun.
The bottom line
In my opinion, this bike is well worth the money. Together with the 30-day return policy, you really can't go wrong if you don't like it. It's great fun and I look forward to using it every time. This is an excellent buy and I don't see any downside to this bike. Everything works as it should and as advertised.
Two very enthusiastic thumbs up from me.
We don't get paid to leave reviews. We can receive affiliate payments for links to Amazon for purchases. You are not worth the price to sell your soul, so our integrity remains unsullied.
20
Nov
Protein Powerhouse: Gluten-Free Mexican Scotch Eggs
We love a Scottish egg. A great protein and fat hit, full of flavor and full of nutrients – especially the way we make them. These are great with any meal or as a take-away snack. We recommend cooking in large quantities so that it has enough for other days as you'll be mocking these straight out of the oven!
Gluten Free Mexican Scottish Eggs
Preparation time: 15 minutes
Cooking time: 30-35 minutes
Serves: Makes 8 large Scottish eggs
Ingredients:
- 10 eggs (2 are for coating)
- 12 gluten-free sausages with a high meat content
- 1 green pepper, deseeded and cut into small pieces
- 1 red pepper, pitted and cut into small pieces
- 1/2 cup ground almonds
- 3 teaspoons of smoked paprika
- 2 teaspoons of dried oregano
- 1 teaspoon cayenne chilli powder
- Salt and freshly ground black pepper
Instructions:
- Preheat the oven to 350 degrees Fahrenheit.
- Bring water to a boil in a saucepan, add 8 eggs, bring to the boil again and cook for 4 minutes. Once the 4 minutes are up, remove the pan from the heat, pour away the hot water, and replace it with cold water to stop the eggs from boiling.
- Thoroughly mix the roast meat, paprika, herbs, spices, salt and pepper with your hands.
- Peel the eggs, spread the ground almonds on a plate and beat the remaining 2 eggs.
- Gently wrap the meat mixture around each egg until each egg is completely covered. Have a bowl of water ready and dampen your hands a little to prevent the mixture from sticking to you.
- Once each egg is covered, roll each one in the beaten egg, then in the ground almonds. Then place on a baking sheet and place in the oven on the top shelf for 25-30 minutes.
Note: Some can share, but don't worry, they still taste amazing.
Continue reading:
- Filled and sexy: 3 sweet potato recipes for post-workout meals
- How to eat energy and athletic performance for the whole day
- 5 steps to easy weekly meal preparation
- News about building muscle today
The Post Protein Powerhouse: Gluten-Free Mexican Scotch Eggs first appeared on Breaking Muscle.
20
Nov
Ecovacs Deebot Ozmo N8 Pro+ Review: Quietly Loud and Smart
Ecovacs Deebot Ozmo N8 Pro +
RRP $ 700.00
"With the Deebot N8 Pro + you spend less time babysitting and can concentrate more on other things than vacuuming."
advantages
-
Very low noise when vacuuming
-
Mop floors very well
-
Avoid most obstacles
disadvantage
-
Mopping plate is difficult to remove
If you haven't dealt with the robot vacuum cleaner for a long time, you may notice a special trend over the last year: self-emptying bots that do the job without any interaction from us humans. Sure, you still have to empty the bag at some point when it's full, but this iterative feature makes it more autonomous.
Most of the big brands offer some sort of self-draining robot hoover, including Ecovacs with its latest model, the Deebot Ozmo N8 Pro +. You may be wondering what's so special about this one that we've never seen before, but the convenience of a self-draining vacuum cleaner is only part of the bigger equation. Can he also clean intelligently without being hindered by obstacles? Here is what I found out.
draft
One look at the Deebot Ozmo N8 Pro + and there's no denying that it's built like every other robotic vacuum cleaner I've seen. Even if the aesthetics are so extraordinary, the only distinguishable aspect here is the bluish paintwork. It's worth noting, however, that it has two side sweeping brushes that help funnel debris into the underside brush and work at a slower speed to keep small bits of debris from being flung in all directions.
John Velasco / Digital Trends
The Ozmo N8 Pro + also has a wipe function that makes it a double-duty model. The microfiber pad in particular is not like the skimpy pad other robotic vacuums use – it actually has substance to make contact with the floor! Unfortunately, removing the mopping plate from the water tank isn't as intuitive as I'd like it to be because you really need to use some force on it.
navigation
Lidar technology enables the Deebot N8 Pro + to clean efficiently, reducing time and maximizing its cleaning schedule. From the start of the first cleaning, he managed to map the different rooms in my apartment because he is actively vacuuming. On the second go-around, I could tell that it knew exactly what to do from the start, as it would move in a zigzag pattern in free space.
John Velasco / Digital Trends
Corners are also handled very well, but it's worth noting that it's also fairly gentle when cleaning around furniture and other obstacles it encounters while vacuuming. Similar to other vacuums with lidar technology, there is the option to set up no-go zones or virtual walls to prevent the bot from entering certain rooms, which is handy when you have places that you don't want to disturb.
Obstacle avoidance
The Deebot N8 Pro + uses laser-based 3D technology, which Ecovacs calls TrueDetect, which gives it the vision of seeing what is in front of it and figuring out the best way to get around it. For the most part, it does the job, but it's still not without its flaws.
John Velasco / Digital Trends
For example, it intelligently sucked around a lonely sock that was lying on the floor – and it was good also to avoid water bowls that I left on the floor for my cats. However, it can still be tripped over by those pesky cable wires on the floor, especially the thinner ones I use for my smartphones. It seems to distinguish thicker cable wires better, like those found on power strips or other large devices, but the thinner ones are a hit-or-miss.
But I have to admit that the Deebot N8 Pro + is not as stuck as other vacuum robots. Sure, it can get under some furniture, like an entertainment center, but it does a good job of telling whether or not it has the required passage.
Cleaning performance
Thanks to its two side brushes, the Deebot N8 Pro + treats hard floors like a champion. Pet hair and other smaller particles of dirt will be eaten up with no problem, but the same deep cleaning that I get from traditional upright vacuums when it comes to carpets and rugs still cannot be achieved. Its suction power increases when it touches carpets, but only ensures superficial cleaning.
Since it is a 2-in-1 combination, adding a wiping function offers enormous added value here. Although it relies only on water to mop floors, my feet can tell how much cleaner my hardwood floors feel than if I just vacuumed them. I also like how you can use the app to set how much water the Deebot N8 Pro + emits during cleaning. More stubborn buildups, however, required several passes to be completely removed. But you are still unbeatable to have a bot that can mop and vacuum at the same time.
An often overlooked aspect of robotic vacuums is how loud they sound when vacuuming. I was surprised at how quietly the Deebot N8 Pro + runs, low enough that it never distracted me while I was working. Compared to other vacuum robots, such as the iRobot Roomba i7 +, it is significantly quieter in operation. Only when it empties its contents into the self-emptying charging station is it loud and distracting. It sounds like a jet engine, but that's what most of them sound like.
Our opinion
Ecovacs is undoubtedly up to something good with the $ 700 Deebot N8 Pro +. It's a reliable bot that cleans well, doubles as a mop and even empties itself. All of these factors definitely add incredible value – especially when it is able to tackle most obstacles without major intervention.
Is there a better alternative?
The Samsung Jet Bot AI + would be the only other superior vacuum robot to consider. It offers exceptional obstacle avoidance, has a self-draining bin and even has a neat security camera patrol mode that can monitor movement. For this, however, you pay significantly more.
The only other model that corresponds to the Deebot N8 Pro + in terms of price and performance is the iRobot Roomba j7 +, which is faster in cleaning performance and handles obstacles just as well.
How long it will take?
Proper maintenance will extend the life of the Deebot N8 Pro +, so it is important to keep the brushes free from tangles and to remove any dust that collects over the sensors. There is a one-year limited warranty that comes with the product and covers defects.
Should you buy it?
Yes sir. Why pay for two different robots when you can get a single one that can vacuum, mop, self-drain, and confidently navigate your home without tripping too many times.
Editor's recommendations
20
Nov
Mash for GAINZ: 4 Simple Recipes for Performance
Success in achieving your exercise and body composition goals consists of 80% diet and 20% exercise. We discuss these exact percentages, but I think we all agree that diet plays a bigger role in achieving our goals than most of us think it can.
I originally created these Mash for Gainz recipes for myself after being injured for nine months. I figured if I could figure out my diet it would aid my recovery and prevent further loss.
How it works
The following four Mash for Gainz recipes will give you a head start when creating your own meals. You need three macronutrients in one main meal:
- Carbohydrates – your main source of energy
- Protein – For growth and repair
- Fat – for energy
The main macronutrient in the recipes is carbohydrates. We all need carbohydrates to function properly, so why not make this cheap, easy, and delicious?
The recipes are straightforward and easy to adapt to everyone – except for people who hate sweet potatoes. Experiment with the recipes and add different herbs and spices. Preparing fresh food can be easy, so enjoy it and have fun.
Remarks:
- The preparation and preparation of the recipes should take about twenty minutes.
- The recipes are very easy to follow and the ingredients can be bought in any supermarket.
- Sweet potato is a complex carbohydrate. In contrast to simple carbohydrates (for example potatoes, white bread and fruit) it releases energy over a long period of time. This steady release of energy will keep you from craving candy.
Here are three easy steps to create your own meal:
- Choose a recipe.
- Choose your protein: Chicken breast / leg, sirloin steak, pork loin, turkey breast, tinned tuna or salmon fillet.
- Choose a mix of low-carb vegetables: Broccoli, spinach, tomatoes, kale, cucumber, bell pepper, watercress or rocket.
Example:
Creamy mashed sweet potato recipe
+
130g sliced grilled chicken breast
(Marinade: rosemary, garlic, lemon juice, salt and pepper)
+
100g broccoli and 50g baby plum tomatoes
Creamy sweet potato mash
340kcal – Carbohydrates: 48g Fat: 13g Protein: 6g
Ingredients:
- 200g sweet potato
- 100g spinach
- 100g red onion
- 40ml cream
- 5g coconut oil
- 1 clove of garlic (optional)
- Salt and pepper to taste
Method:
- Cut the sweet potato into small pieces (cm cubes).
- Pour into the saucepan and then add boiling water from the kettle.
- Cook sweet potatoes for up to 10 minutes or until tender.
- Finely chop the red onions and spinach. Once the sweet potato is tender, add the red onions and spinach to the saucepan.
- Cook another 2-4 minutes, then drain the ingredients in a colander.
- Put the ingredients in the saucepan and mash them.
- Add the whipped cream, coconut oil, 1 finely chopped clove of garlic or ground garlic and season with salt and pepper to taste.
- Mix and puree it.
- Serve with some meat or fish with vegetables.
Sweet potato and mushroom puree
340kcal – carbohydrates: 52g, fat: 11g, protein: 6g
Ingredients:
- 200g sweet potato
- 100g chestnut mushrooms
- 100g red onion
- 10g cashew nuts
- 1 teaspoon arrowroot (every supermarket sells it in the baking department)
- 20-40ml water
- 5g coconut oil
- 1 teaspoon fresh rosemary
- Salt and pepper to taste
Method:
- Cut the sweet potato into small pieces.
- Pour into the saucepan and then add boiling water from the kettle.
- Cook the sweet potato for up to 10 minutes or until tender.
- Preheat the frying pan and add coconut oil.
- Add finely chopped red onions and mushrooms to the pan. Let the ingredient sweat and then add 1 teaspoon of arrowroot with 20-40 ml of water.
- Mix the arrowroot into the red onion and mushroom with a spoon until it begins to thicken. Add more water if the sauce is too thick. Then add the chopped / ground cashew nuts and finely chopped rosemary to the pan.
- Once the sweet potato is tender, drain it with a strainer and place it back in the saucepan.
- Add the red onion, mushroom and cashew nut sauce to the saucepan.
- Season to taste with salt and pepper.
- Mix and puree it.
- Serve with some meat or fish with vegetables.
Sweet potato and beetroot mash
395kcal – carbohydrates: 54g, fat: 17g, protein: 5g
Ingredients:
- 200g sweet potato
- 50g cooked beetroot
- 100g red onion
- 80g avocado
- Small handful of coriander
- 1/4 lemon juice
- Salt and pepper to taste
Method:
- Cut the sweet potato into small pieces.
- Pour into the saucepan and then add boiling water from the kettle.
- Cook sweet potatoes for up to 10 minutes or until tender.
- Finely chop the red onions. Once the sweet potato is tender, add the red onions to the saucepan.
- Cook another 2-4 minutes, then drain the ingredients in a colander.
- Return the ingredients to the saucepan and mash them.
- Add sliced beets, avocado, finely chopped coriander, lemon juice to the saucepan.
- Mix and puree it.
- Serve with some meat or fish with vegetables.
Sweet potato and carrot puree
326kcal – carbohydrates: 55g, fat: 9g, protein: 5g
Ingredients:
- 200g sweet potato
- 100g carrot
- 100g red onion
- 50ml cream
- Handful of chives and basil
- 1/4 lemon
- Salt and pepper to taste
Method:
- Cut the sweet potato into small pieces.
- Pour into the saucepan and then add boiling water from the kettle.
- Cook sweet potatoes for up to 10 minutes or until tender.
- Finely chop the red onions and grate the carrot. Once the sweet potato is tender, add the red onions and grated carrot to the saucepan.
- Cook another 2-4 minutes, then drain the ingredients in a colander.
- Return the ingredients to the saucepan and mash them.
- Add the cream, 1/4 lemon juice, finely chopped chives and basil.
- Season to taste with salt and pepper.
- Mix and puree it.
- Serve with some meat or fish with vegetables.
More like that:
- Filled and sexy: 3 sweet potato recipes for post-workout meals
- Goodness, Grace, Great Balls of YUM: 2 paleo treats for athletes
- 7 Habits to Success: How To Achieve Your Nutritional Goals
- New to muscle building today
The post Mash for GAINZ: 4 Simple Recipes for Performance first appeared on Breaking Muscle.