Spring is finally here.
I’d like to take five minutes of your time and go over a few things I’ll be emailing our clients in the TPS Method about over the next few weeks.
During the Spring people begin to think of summer and how they will look and perform.
Many of our clients have “appearance” based goals, meaning they want to look better and lose fat.
Those are outstanding goals, but all of our newsletter readers are lifters. They compete.
Whatever your goals are, this will apply to you.
Some of your goals will be dependent on the coach you have and the program that you follow.
There are a few factors only you can control that dictate your success.
- your nutrition
I’ll quickly address these in hopes of helping you make more progress towards your goals no matter what they are. These points will apply to athletes as well as those training for health and fitness.
Nutrition is up first.
They say you can’t out-train a bad diet and I agree.
- Are your lifts progressing upwards as you wish?
Is your waist getting smaller and those abs starting to show as you want?
If they are, keep up the good work.
If they are not, think about this:
There is one commonality with regards to nutrition that trumps all. It doesn’t matter what type of a plan you follow or how many times a day you eat.
It is caloric intake.
Here is the SECRET to gains.
If you want to lose fat, eat less calories than you burn.
If you want to gain size, eat more calories than you burn.
It cannot be any simpler than that.
There is more to this than simply calories, but that is the most important factor. Of course, you want to consume plenty of high quality protein and get your nutrients from fresh, wholesome food sources and not Twinkies.
The bottom line is that if you are over-consuming calories, you won’t lose fat.
If you are under consuming calories, you won’t gain size.
Calories from all sources count. Are you drinking 3 nights a week because the weekends don’t count?
Guess what kids, they do.
Calories are calories. Drink them and they count.
I can go on for an hour on nutrition, but I’ve written enough about it that you should get the idea.
If you are serious about your goals, think the next time that you are about to eat or drink something that is not going to get you to your goals.
Recovery is the most overlooked part of training and comes in many forms.
The most basic aspect of recovery is nutrition, followed by sleep.
Are you getting 8 hours of good, uninterrupted sleep?
I’ll bet that you are either watching t.v. until 11:30 OR you have your face stuck in your phone on Facebook or Instagram.
Now, I love the Instagrams as much as anyone, and HATE Facebook probably more than anyone, but trust me, you are not missing a thing if you turn your phone off and hour or more before bed.
You’ll sleep better.
You see, our electronic devices emit something called Blue Light.
Research has found that exposure to blue light suppresses the production of melatonin more than any other type of light.
It severely interferes with your sleep patterns. It’s also bad for your eyes. Blue light contributes substantially to age-related macular degeneration (AMD).
Bottom line, get to bed earlier and turn off the screens.
Don’t get your personal validation from how many “likes” your post got. That’s what friends and family are for, not nameless people on the interweb.
Recovery is also facilitated in what you do post training to feel better.
Are you sore?
Drag a sled the next day for 20-25 minutes. You’ll be amazed at what it does.
Get a massage.
Again, you’ll be amazed.
On that note, TPS has an AMAZING Massage Therapist, Jen Noyer on staff. Shoot her and email and book one.
( email@example.com )
You’ll be thankful you did.
Effort is next and it may be the hardest for some.
It is crucial that you give 100% of your effort every time you train, and 100% of your effort to nutrition and recovery.
A half assed effort leads to half assed results.
Be the whole ass.
If you look at many of the best athletes, and successful people, you’ll see a consistent theme: they give 100% every time.
As a matter of fact, one of the best lifters out there, Dimitri Klokov just said this in an interview where he was asked when he first realized that he had talent:
“I can tell you that I consider myself absolutely not a talented athlete.
Everything I achieved was due to very grueling training sessions, desire and absolute determination to succeed.”
That pretty much sums up effort right there.
Give 100% every time at everything.
The final piece of the puzzle is consistency.
You cannot believe how far consistency goes.
If you consistently give 100% effort to as little as three days a week of training you will see measurable results that will last.
I said before, a half assed effort gives half assed results.
Be the whole ass.
Be 100% consistent to whatever schedule you can. If you are training for fitness and you can only get to the gym twice a week, do it. Consistently.
I am sure you can find 15 or 20 minutes in your day a few more time a week that are like bonuses.
If you are a strength athlete, you’ll have to do better.
The most successful people at ANYTHING are consistent.
They don’t make excuses.
Re-read of this. It is by no means the definitive self help guide for success.
It is a few factors for you to analyze and make changes where appropriate.
I guarantee, that if you take this article seriously, and act on it, you will make more progress, faster.
Now get after it.
One more thing!
Join us April 8th in New Hampshire (details in Coming Events section) and watch TeamTPS compete at the RPS Powerlifting meet.
This quote is so awesome, I’m running it for two months!
“If you never cross the line, you don’t know here it is.”
The Unpredictable Mikey Capobianco
Articles from Kevin Cann:
New Articles from Murph:
Quick Tips for Progress: Listen Up
You Need a Repetitive Golf Swing to be a Better Lifter
How I Cut My Triglycerides by Over 30% in 30 days: READ THIS IF YOU ARE OVER 35, or even if you aren’t
I Got the SH*T Kicked Out of Me Because of J.L. Holdsworth
TPS Method Conditioning
You may or may not know about the TPS Method Conditioning class we run.
In case you don’t here’s the scoop and a FREE offer.
This class has always been exclusively for TPS Method members, but it is so AWESOME we decided to open it up to all gym members.
(See the app for schedules)
This is a high energy metabolic conditioning class that has:
It is programmed to go along with what we are doing in the current week of Method.
It’s also awesome. Did I say that?
This class is normally a drop in fee of $10.00 or $25.00 per month unlimited.
As of April 1st, we are putting freebies in your account to give it a try.
All TPS gym members will get two free trial classes.
All TPS Method members get 4 free trial classes.
To take advantage, just stop by the front desk and they will show you how to register.
I can’t stress enough how important conditioning is for all, even for lifters.
You’ll increase GPP (look it up), get your metabolism sky high, improve body composition and work muscles that you didn’t know you had.
You’ve got nothing to lose.
Give it a shot.
The Kraken Files: The Elephant in the Room: Women and PED Use
And Steph has hit on a total voodoo topic this month.
Always controversial, always funny, sometimes informative.
Read it. Unless you’re sensitive to curse words and controversial topics.
You’re Gonna Love This-Everyone that registered does!
Our all new Advanced Membership is here.
What is it you ask?
Well, it’s a step above the Basic membership, but right in between getting Personal Training or Online Coaching.
The Advanced Membership features:
- Professionally written programs for:
Getting jacked and Ripped (think TPS Method)
World class strength (think TPS Method)
Limitless conditioning (think TPS Method)
Access to our Private Video library
Use of PT room when no Premium services are going on
Coaches available during scheduled hours to assist you with form/technique
If coaches are available during other times not on the schedule they will assist you
Private Facebook page with chats, video analysis of lifts and more
You can read all the details on our Membership page.
You cannot just sign up for this. We must meet with you in person as it is not for raw beginners.
You must have some training knowledge!
The best part: the Advanced Membership is normally $125 per month, but it is priced at only $99 right now.
This includes your gym membership.
$50 bucks extra per month gets you a program each month, hands on coaching, a private Facebook group where you can post your videos for feedback and more!
You can get this for about half the price of a cup of coffee a day.
TeamTPS Athlete Update:
Huge announcement this month!
We are proud to bring Victor Biryukov on as our newest athlete on TeamTPS.
Victor is a BEAST.
You can read all the details about him on our Team Page, along with all the other news we have.
Lodrina has a great update too and there is news from Jane as well.
Read the news below.
Chris Duffin is coming.
September is around the corner.
Have you registered for the Chris Duffin/Kabuki seminar?
No? Why not?
Read all the details and register here.
The next TPS Strongman Saturday is April 8th at noon and we are flipping Tires!
- Tire flips are awesome.
They are fun.
The make you strong.
They make you fast.
They improve conditioning.
They are great for athletes.
They tear biceps off the bone.
Stop watching shady internet videos of people deadlifting tires to flip them.
Keep those biceps attached.
Tire flips are one of the best new tools to add to your training, but you have to do them right!
Come and learn from the Pro’s.
TPS has been coaching Strongman for 18 years. Use our experience to get better at your sport.
You do not need to be a member to attend.
Bring a friend with you if they train elsewhere, we love new people!
Beginners are always welcome to! No experience is necessary.
Drop in and learn, have fun and get stronger.
You can register for the next Strongman Saturday here
or at the Front Desk the day of.
The Member Minutes section is the place to let us tell the world about how AWESOME TPS members are. I can’t do this unless you tell me about your accomplishments. When TPS first started, I knew EVERY member and I knew what was going on. We have GROWN and, sadly, I don’t know every member. The interweb can fix this. Shoot me an email and let me know about your latest event, whether it is an upcoming event or something you have completed—5K’s, triathlons, powerlifting, or anything sports-related. We want to let the world know. Now, on to this month’s accomplishments:
A great big congratulations to Stephen Tobey of TPS.
He just broke a bench press barrier at the RPS New England Revolution.
Steve benched 245 for the first time at a meet.
Nice job Steve.
We also had a bunch of people lift at the same meet, but as usual, they didn’t give me the details!
How can I tell everyone how awesome all of our TPS members are if you don’t tell me!
Get me details everyone!
The next TPS Training Day is Saturday April 15th at noon and it is time to Deadlift!
It is Deadlift day!
Everyone loves the deadlift right?
If you don’t, you should. It is a true strength and mass builder.
The deadlift is one of my all-time favorites! My team has been coached by some of the best names in the industry. Let us show you what we have learned from the strongest and best coaches and from training thousands of clients and athletes over the years.
Attending this Training Day will show you how to:
- Improve grip instantly
Lock your back in to lift more weight today
Use your abs to brace your body
Get in the perfect position for you to pull the most weight safely and efficiently
Whether Sumo or Conventional is right for you
Where to put your hips
Advanced rooting techniques
And much more
Training Day is for BEGINNERS to ADVANCED lifters as well as those who compete or wish to compete.
If you use gear, bring it with you. We will teach you how to maximize its use.
Training day is the best $20.00 you can spend on a Saturday afternoon if you are serious about your training.
You do not need to be a member to attend. Beginners to advanced lifters are all welcome.
I’ve done so many articles for Muscle and Fitness the past few months, I don’t know when they are coming out!
There’s a lot though.
The current issue with John Cena on the cover has a huge one, and over the next few months you’ll see more.
Best bet, subscribe so you don’t miss them!