Coaches, clients, gym goers, & owners… Can’t we all just get along?

Posted on September 18, 2017 by bmancine

Anyone who’s spent time in a gym (of any size) knows that there will be drama at some point. Relationships gone awry, competition getting out of hand, or just general douchery it’s going to happen. Good coaches and owners know how to deal with it and to do so quickly. If they themselves are the problem… that’s another issue all together but that issue will solve itself when the doors close quickly. I received a query from a frustrated gym goer today who may have been dealing with douchery. Here’s an excerpt that conveys the gist:

“At my gym, the staff either tries to sell me a personal training package or won’t answer any questions at all. I don’t feel like going to the gym anymore. How do I handle this? I have a 24 month membership. Have been a regular for the past 2 and a half months and I’m trying to lose weight. I have lost around 10 lbs. But I have come to realize that the instructors are only looking to make money out of it. How do I find good guidance for my goals?”

Here was my response:

Good job on getting started. That is the hardest part as I’m sure you can remember. In order to not have to start fresh again you have to do the second hardest part… keep going. And you’re doing great so far since you’re made it past the average 3-4 weeks when most drop off. Just keep in mind that in pursuit of any achievement, you will have things, people, and moments that discourage you. Successful people are able to overcome these points by staying focused on the end goal and (while they have a well thought out game plan) they remain adaptable to changing their plan if & when change is needed.

It sounds like you’re looking to change by building up your support system in living healthily, but having trouble finding someone to partner up with. So here’s my advice: I hope you understand that professional guidance will bear a cost at some point but I agree that it shouldn’t break the bank. I can understand both sides of this challenge as Trainer/Coaches come in several different forms. Some are good, some are not. I will say the best, first metric for qualifying a good one is this: Are they insured? If they are, then they are looking to be professional and make sure everyone is taken care of should the worst case happen. If not, then they are just looking to grab money & probably aren’t investing into themselves to be better. There is more to look at beyond this, but make sure this is covered first.

When it comes to education, degrees are good, but not necessary. Having done this as my profession for almost 2 decades, this is not a side job for me. I invest time & money into my profession with continuing education certs regularly and am always reading something related to my personal development but do not have a degree in the field. There are also those in the industry that do this as a side job. I know a few “part time” Fitness Pros that I would recommend, but they are few & far between. Then there are the total obvious scam artists. They can sell ice to eskimos and just copy and paste their programs for everyone. I hope you’re not dealing with this type of Trainers but it sounds like you may be.

Now, I know that not everyone can afford a personal trainer every time they workout. This is why the good ones offer coaching, remote or in person. We meet with the person via phone, video or face to face at the agreed upon times and give them a program to do on their own. If your Trainers don’t offer a variation of this, then they aren’t really able or interested in helping people and unfortunately probably don’t understand exercise enough to build a long term program.

On the flip side, there are gym goers that are always looking for free advice. As I said before, I do this for a living & it is how I put food on the table. I have no problem giving a free session, but I do so for a few reasons: in part to help people get comfortable in the gym, but also to showcase my depth & breadth of knowledge in exercise, health, fitness, and nutrition. So if I’m working with someone (whether it’s a free or paid session) and someone interrupts the appointment to ask me their one hundredth “quick question”, then they aren’t valuing my time or the time of my client. These people can fuck off.

Ultimately health & fitness is a culture of self efficacy & communal respect. Coach or client, gym goer or owner; If one doesn’t understand this then they are hurting their own health & that of their community.

As I said at the beginning, great job on getting started! It really is the hardest part. Now you just have to do the second hardest part: “Keep-ing” Keep going, reading, learning, working, trying, and appreciating what you’ve accomplished so far.

I hope this helps. If you have any further questions, please feel free to reach out.

Will Supplements Help With Depression?

Posted on July 7, 2017 by bmancine

I got this question today and was quickly hit with the urge to recommend 3 or 4 supplements that can help. But, this isn’t a simple yes or no questions. There are plenty of factors to be considered.

First; Start with your core nutrition. Supplement, by definition means, “In addition to…” Supplements were meant to fill gaps, not replace food. So if you’re not eating quality protein, veggies & healthy fats, then the supplements you take will be less effective than if you were.

Second: Sourcing & manufacturing are important. Do not look to cut costs when it comes to food and supplementation. Do your research and find quality supplements that are built to address your needs. This doesn’t mean that you’ll be spending a fortune or that more expensive products are better, but I can assure you that the cheapest products on the shelf are (for the vast majority) useless. Working with a Coach to find the best path for you & help you stay on it is advisable. Again, do your research to find a quality Coach.

Third: Make exercise & activity a priority. A properly progressed exercise program will do wonders for your mood. This has been proven in countless studies & can be proven by going outside right now and doing 5 rounds of :30 second sprints with :90 seconds or rest.

Lastly: Social interactions with quality people. There’s is an old saying (i don’t know who said it) but it goes, “Before you diagnose yourself as depressed, make sure you’re not surrounded by assholes.” We all will have to deal with one or two at some point, but do your best to purge them from your life. Move, quit your job, hang out in a different place, or just have an awkward conversation like, “Could you please stop doing X, Y, Z…” All this may seem difficult to initiate, but your well being is worth it.

To answer your original question: They can, but there is no magic pill.

If you have any further questions feel free to reach out & please share if you think this could help someone you know.

The 28 things I’ve learned in 39 years.

Posted on September 19, 2016 by bmancine

I turned 39 a few weeks ago and was asked if I was going to write a “40 things I’ve learned by 40” post. “HELL NO!” For 1, life is never that organized to teach you 1 thing a year (mine isn’t anyway) and 2, why wait for 40? There are sure to be a few you disagree with and probably some contradictions if you dig. If you do, I’d love to hear what you find. Also, while I consider these all to be true, some are comical and some will get dark. So fair warning. Here are the 28 things I’ve learned in 39 years:

Having a backbone isn’t about aggression, it’s about character.
There are 3 limitations in life. # 1 & 2, only you truly know. # 3 you’ll never know.
1. Your imagination
2. Your determination
3. You lifespan.
Don’t work for anyone but yourself. Work WITH others and be selective. This doesn’t mean you have to be self-employed, just make sure your value is understood.
Bring value.
When looking at past performance
1. Past performance is the best indicator for future performance.
2. Past performance is no guarantee of future performance.
Staying in a safe place makes you less healthy & fit. Progressing health & fitness makes you safer in more places.
Choose quality over quantity. While this sounds cliché, it covers everything: Goals, friends, food, experiences, opportunities… I have yet to find the exception.
Communication is paramount in all relationships. This has less to do about talking than you may think. Listening to understand others points of view is a skill that must be developed. Entertaining additional points of view should be practiced. (especially those opposed to yours)
Those that often point the finger at others as “bad communicators” are typically bad listeners.
There are only 3 times it’s appropriate to wear skulls on your/as clothes:
1. You have earned them…
2. They’ve been given to you as a gift…
3. You’re at Comicon.
Sex first thing in the morning is better than sex just before going to sleep.
Those complaining about a lack of work/life balance need to work on the balance in their life.
Regardless of what all the science & facts say; if something feels right, do it. If it feels wrong, don’t do it. Science once told us the world is flat, 9 out of 10 Doctors preferred Camel cigarettes, and the 4 minute mile was considered impossible.
If someone is always looking over their shoulder, you shouldn’t feel comfortable with them standing behind you.
Everything is negotiable.
There’s a time to study the root and a time to gather the fruit. Get good at both.
If you’re offended by something on the Internet, you deserve it.
1. Probably true outside of the internet as well.
There are a few phrases you should never say: The 2 most common are; “You don’t understand” & “I don’t care.” The first implies you fully understand the others entire existence. The second isn’t true if you took the effort to say it.
Everyone has thought about suicide. Realizing this is true should provide hope during dark times.
The world is a mirror; you get out what you put in.
Reality TV is for suckers. Yes, that show too.
Sugar is a drug and is much worse for you than marijuana.
Put your grocery cart back. There may be an exception or 2 to this rule but if you’re trying to come up with them, the rule was written for you.
Someday quickly becomes never. Either set a deadline or let it go.
Anyone who says, “It doesn’t matter what you meant, it’s what you said.” Probably won’t ever say anything meaningful.
If you borrow a car, return it with a full tank. Both literally and figuratively,
Everything I need to know about life, I learned through marksmanship: Slow is smooth, smooth is fast. Learn the fundamentals; focus on getting better at them. Then compress the fundamentals. If you try to be the “fastest gun in the west” you never will.
If there is no risk involved, there is either no pay off or the venture isn’t completely understood.

Would love to hear your thoughts. Please share if you enjoyed it.

The 11 General Orders Of Health & Fitness

Posted on July 25, 2016 by bmancine

The 11 General orders of fitness.

These standards are meant to be a guide for conducting yourself in a fitness facility. They are based on the following 2 principles: 1.) Health & Fitness is a culture of self-efficacy & communal respect. 2.) Enjoy your journey.

Should the person(s) overseeing your facility have a rule that contradicts these, adhere or go elsewhere.

Leave your ego at the door. It is your enemy in this environment.
Know your goal. Have a time bound plan to achieve it. Be adaptable.
Know the difference between training and competition. Listen to your body in training so you can use your body to win in competition.
Respect all Athletes, Exercisers, Gym-goers, Trainers, & Coaches. Do not compare their goal or programs to yours.
Be personally hygienic.
If you don’t eat or sleep well, don’t expect to perform well.
If you are/maybe contagious, stay home.
Some equipment is meant to be dropped, some is not. Learn the difference.
Curling in the squat rack is the equivalent to killing kittens. If a 9 year old does it, he will be talked to, guided to appropriate resources, and monitored. If an adult does it, they suck.
Clean up & put your equipment away in its proper place. (This may not be where you found it.)
Do not give the staff a hard time.

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Goal setting 101

Posted on January 30, 2016 by bmancine

A recent study stated that 73% of gym joiners in January have a weight loss goal and over a 365 day period only 14% of those will succeed. Let’s talk about how to up the success rate. Without a doubt, setting the right goal is the most important part of your fitness journey. Read any piece about success; what it takes to get there, who did what & how. All will come back to some version of, “Start with the end in mind.” This makes overcoming obstacles along the way easier especially the more desirable the end result is.

Change is difficult. Very difficult. People make the decision to change when their current situation is more uncomfortable than their perception of the change. Since 2001 as a Fitness Professional, when I ask people any variation of, “What are your goals?” or “What are you training for?” The standard reply is…”Lose weight & tone up.” (LW&TU). If this is your goal I have one request; DO NOT join a gym. Let me explain why. Someone with a LW&TU goal wants their life to change, but they haven’t yet decided to change their life. If that last sentence didn’t click, read it again. I’ll wait.

So let’s look at something most can relate to; Consider two people who want financial success. One wants to, “Be rich”. The other wants a successful career in Law. The first commits to buying at least one lottery ticket every week and checking in on the numbers. The latter knows he is not where he wants to be and sets forth on a journey to find the missing links. He will meet new people, see and experience things he never imagined. He may also make missteps along the way but hopefully knows that is not just the cost of taking steps but a lesson in and of itself. The former will become entrenched in a community of shortsightedness and selfishness. Each ticket they buy moves them further into a position of entitled victimization that becomes harder and harder to return from.

It doesn’t mean they can’t be coaxed.

The fact is many will bring me the LW&TU goal over the next few weeks. To which I will reply, “Why?” This usually spirals into a cycle of generic answers vs. quick Why replies… like, “Because my doctor told me I have to lose weight” Or “So I can run a 5K.” Or “Because I want a six pack like (favorite celeb).” or any of the defensive BS that people put up, until I hear a little bit of truth. Something like, “Because I want to feel better!”

JACKPOT!!! Understand that this isn’t the total answer that I’m looking for. But it is the crack in the built up wall that can lead us to the truth. As soon as I hear anything along these lines, The tempo of the conversation changes. Instead of the sharp Why!?! replies, I let their statement sink in. I’ll then ask, “Can you tell me more about that?” “When is the last time you felt really good?” Or one of my favorites, “Paint me the picture of you feeling GREAT.” This is where they tell me about time playing with kids, activities with friends and experiencing LIFE! The life they want back! NOW, we can come back to their current positions and start building daily tasks to get from here to there. Now we build their plan.

This is where it gets really interesting. This is where they come back to me with “next level” goals. I’ve had people bring me, ‘Climb Kilimanjaro’,’Be a competitive Fencer’ or my personal favorite; ‘compete and place in Ballroom Dancing competitions’. This was a woman who had never taken an athletic venture in her life. 5 months after joining the gym she placed 2nd in her category. How many times in those 5 months did she step on a scale? 0. She felt better, she looked better, she had more confidence; so who gives a shit what the scale says. By the way, when she finally did step on a scale, the BMI charts scored her as over weight. But the beautiful part was she no longer cared. She was too busy becoming what she wanted to be. I should also note that her Doctor was amazed at the up turn in all her health markers.

Now, to come back to your goal for this year; close your eyes, picture 10, 20 or 30 years from now. Who do you want to be? Get that crystal clear picture. Then start your plan.

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Is Less Really More?

Posted on September 17, 2015 by bmancine

I keep hearing, “Less is more” and WANT to agree with this statement but kept feeling like there’s more to it (ironic, I know). Left to just, “Less is more” most would have more questions. I know I did.

So today I was reading an article on “11 Simple Concepts to Become a Better Leader” and saw the epiphany inducing quote by Milton Glasser… “Less isn’t more, just enough is more.” The concept of less being more allows people to continue to believe that starving themselves is making them healthier or that they need to give up a happy life for a healthy one; when any sane healthy person knows that getting more out of life is THE driving force behind health and fitness.

So I wanted to come up with a concept that would help people make better decisions as they look to get healthier. And I had this idea in my head that makes SO MUCH SENSE… to me. But, as I’ve passed the advise on it’s taken as a clichéd note. So I wanted to define it as clearly as I can, word by word:

Living Lean Helps You Live Lean.

Living – Life. The day to day. Day in and day out of the same thing. This patterned monotony often drives us to “retail therapy”. A quick fix to make us feel like we’ve accomplished something. What we are really doing is just filling a void. A void that is rooted in depravity and truly healed setting a goal that you are committed to. Something that, maybe scares you a bit but also stirs a passion in you.

Lean – Minimalism. You don’t go without, you hack away the unessentials to life. You rid yourself of the deadweight in life that slows you down. You don’t hunger for consumptive possession. You look to create something; an experience of a homemade meal that the whole family is part of, a project that you and your daughter work on that becomes her first car, and the goal you set doesn’t take away from the important parts of your life (career, family, social, etc) but fits within them and possibly connects them even more.

Helps – Teaches. These choices put you in positions where you build experience. Where you learn exactly what you are truly capable of. You learn that when all else fails, you won’t.

You – This one should be the easiest, right? Maybe. You at your core. I heard John Wooden say that, “Your reputation is who you are perceived to be, your character is who you really are.” ‘You’ is your character.

Live – Thrive. This is not “maintaining life”. This is L-I-V-I-N, LIVIN’!!! When you go to work on Monday, the rest of the office can’t wait to ask you, “What did you do this weekend?” ‘cuz you’re the guy who always has the amazing answers.

Lean – Healthy. Mind, body and soul. We’ve all felt one or more of these parts of our life cluttered at one point or another. Lean is not cluttered. Lean is functioning at full capacity and loving every minute of it.

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