In This Issue:
– Robertson Training Systems Updates
– Training Tip
– Nutrition Tip
– The Fab Five: An Exclusive Article by Josef Brandenburg
– New Articles
– Schedule
Updates:
Building the Efficient Athlete IS READY!
It’s been a LONG time coming, but the “Building the Efficient Athlete” DVD series is officially READY FOR SALE!
I’ve received a lot of questions regarding the series, so instead of writing a couple thousand e-mails, here’s a sneak peek at what you’ll get with this amazing product:
DVD #1: Introduction
Why learn functional anatomy?
What resources do the BEST use to improve their skills?
What resources will absolutely make you regress as a trainer, coach or athlete, and how do you avoid them?
How will improved posture not only keep you healthy, but also improve your performance?
How can you use the Law of Repetitive Motion to rapidly elicit changes in posture?
DVD #2: Lower Body, Core and Upper Body Functional Anatomy
Are the hip flexors tight? If so, which one(s)? We’ll show you specific tests to figure out exactly which areas are short or stiff
Why are well functioning glutes an absolute necessity if optimal performance is your goal? How can they help us to avoid hamstring pulls, groin strains, and lower back pain!
How is it that we’ve misunderstood the role of various core muscles for so long – and how can we modify our training to “undo” the damage that’s been done?
How can the pectoralis major and subscapularis be both antagonists and synergists, and what are the implications on health and performance?
Have we been missing the boat on how we view rhomboids?
Why doesn’t anyone think about pectoralis minor?
DVD #3: Static Assessments
Why perform a static assessment?
What can we suspect with an elevated shoulder girdle?
How does being right or left-handed affect one’s posture?
Watch TWO LIVE ASSESSMENTS to see how posture directly influences performance and injury!
DVD #4: Dynamic Assessments
Why use a dynamic assessment?
What does Kibler’s Three-Position Scapular Screen tell us?
How many different things can a simple lunge tell us about an individual’s inefficiencies?
How does one get into the “always assessing” mindset?
In all, learn over 20 different tests to determine how the core, upper, and lower extremities are functioning, both in isolation and integration – along with specific recommendations to fix the flaws!
DVD #5: The Art of Hardcore Corrective Training
What is the Law of Repetitive Motion?
What’s the difference between an inefficiency and a pathology?
How are we “missing the boat” with current corrective training practices?
What exercises are absolutely contraindicated?
How do we maintain a training effect while correcting inefficiencies?
DVDs #6 and #7: Live Exercise Assessment
Learn how to…
Squat
Bench Press
Row
Front Squat
Box Squat
Deadlift
Lunge
Step-up
Perform miscellaneous activation and control drills
Implement and perform the CORE STABILIZATION EXERCISES your body needs for optimal performance and health
Discover not only the most common errors and compensation patterns, but also what they signify, and how to fix them. This is an absolute must for any up-and-coming coach and anyone who is unsure of how to perform squats, deadlifts, bench presses, or any of 30 other exercises!
DVD #8: Neanderthal No More Revisited: What We’d Do Differently
Almost three years ago, we co-authored a five-part article series called “Neanderthal No More.” This series outlined common postural flaws and offered corrective exercise suggestions. While people made tremendous progress with this program, we’d be lying nowadays if we said that we wouldn’t have done anything differently if we were to write that series of articles over today. On this DVD, we mercilessly rip on our own program – with the help of those in attendance – based largely on the principles we discussed over the course of the two-day seminar. It’s a perfect example of how learning more about functional anatomy can dramatically change what we’re doing – and even make a good program into a great program
Needless to say, this DVD series is going to change the way you look at training! Whether you’re an up-and-coming strength coach, personal trainer, or just someone who wants to better understand training and make sure you’re lifting correctly, this DVD series will help get you there faster and more efficiently.
To order your copy TODAY, or to find out more about this amazing product, please follow the link below:
Building the Efficient Athlete DVD Series
P.S. – If for some, unknown reason you still haven’t purchased the “Magnificent Mobility” DVD, you can get it for 30% off when you purchase it with the BTEA DVD Series. Plus, you’ll save on shipping!
Don’t wait – this introductory price won’t be here forever. ORDER TODAY!
(NOTE: Initial orders will most likely ship either Thursday or Friday of this week due to production.)
Awesome reviews of “Magnificent Mobility” and “Inside-Out”
Jonathan Wong is a strength coach with over eight years of coaching experience, and he recently took the time to review both the “Magnificent Mobility” and “Inside-Out” DVD’s. If you’ve been on the fence about either of these products, check out Jonathan’s review as I’m sure he’ll help sway your decision.
Review of “Magnificent Mobility”
Training Tip:
A Cold Reception!
Everyone knows that naps are great; problem is, it’s sometimes difficult to get going afterwards and have a quality training session. This is an age-old training tip that not enough Americans know about; it actually comes from some of the Eastern Bloc countries whose Olympic weightlifters entire lives revolved around eating, sleeping, and training.
Following your nap, immediately submerge your bare feet into a tub of ice water. Keep your feet there for 30 seconds. After this, get your butt to the gym ASAP, warm-up thoroughly, and have a great training session. The ice water really stimulates the nervous system and gets you ready for a great workout!
Nutrition Tip:
How To Manage Your Macronutrients
By Dr. John Berardi
Are you more likely to be able to decipher ancient Greek texts than figure out how to construct a diet containing 30% protein, 50% carbohydrate, and 20% fat? Well then check out the following resources.
1- www.nal.usda.gov/fnic is the National Agriculture Library’s Food and Nutrition Information Center. Here you can find basic information on dietary supplements, an advanced food composition database, information about the food guide, and a listing of interesting resources about special needs, food allergies, etc.
2- www.nutritiondata.com is a fantastic resource and although it uses the food database above, may actually offer a better presentation of the food composition data. It doesn’t offer the other information, though.
3- www.fitday.com is another great food composition site that offers much more including online diet and fitness journals.
4- www.calorieking.com offers many of the same resources as fitday.com but has several excellent additional features such as an online “university” (weekly education about the physiological and behavioral sides of nutrition). The extras cost money but are worth checking into.
If you like this tip and want to learn more about JB and his products, check out his Precision Nutrition website.
Exclusive Article by Josef Brandenburg
The Fab-Five:
Five Meals For Leanness, Power and Health
Healthy food is hard to come by. Yet, it’s absolutely essential for good health, body-composition, and performance. Here are five of the best recipes that me and my clients have used to become bigger, leaner and healthier (and with more taste!) than I ever used to think was possible.
(NOTE: Numbers in parentheses are total kcal from each food source)
#1. Blueberry Pancakes (that are actually good for you)
Normal pancakes are huge lumps of refined crap, just itching to make you fat, diabetic, and sleepy. You’ll never believe you made these in a blender in less than 5 minutes!
1 cup non-instant oats (300)
7 egg whites (120)
1cup fat-free cottage cheese (don’t worry, the pancakes taste nothing like cottage cheese) (160)
1/2 tsp vanilla extract
1/2 tsp cinnamon
1 tbs Splenda
1 cup blueberries (82)
1/2 cup sugar-free maple syrup (40)
6 pieces of turkey bacon (Wellshire Farms turkey bacon from Whole Foods is a good choice) (120)
Cooking spray (100)
Directions:
1. Turn on medium flame under a non-stick skillet.
2. Place everything but the blueberries into a blender and blend until smooth ~ 60 sec.
3. Transfer to another bowl and add blueberries.
4. Apply small amount of non-stick spray – i.e. PAM, and cook pancakes until done.
5. Serve with 2 tbs of sugar-free syrup, and 3 pieces of turkey bacon
Servings – 2 per recipe, 461 kcal per serving including turkey bacon, syrup and oil from cooking spray
#2. Low-Carb/High-Taste ENCHILLADAS
I love enchiladas, but I never order them when I go out because they are so bad for you. BUT these ENCHILADAS you can eat on a diet and still taste great!
2.5 cups pre-cooked chicken breast (shred by pulling apart with 2 forks) (578)
2 x 14-15 oz. cans green enchilada sauce (279)
8 La Tortilla Factory (or Mission) 6” low-carb, whole wheat tortillas (if you don’t use low carb tortillas, then you are NOT following directions) (400)
1.5 cup low-fat cheddar cheese (480)
Short spray olive oil (75)
2-4 tbs fresh cilantro (minced) n/a
1 medium onion (quartered & sliced, not chopped) (43)
1 small red pepper (sliced thinly, lengthwise) (19)
1 small green pepper (sliced thinly, lengthwise) (19)
1 jalapenos (seeded & diced) (10)
Serve With:
¼ cup salsa 20
2 tbs low-fat sour cream 40 60 kcal/serving
Directions:
1. Pre-heat oven to 350 degrees Fahrenheit, and tear chicken breast to shreds with 2 forks; chop veggies.
2. Heat a large non-stick skillet over medium-high heat with a very small amount of olive oil. First add onions for 1-2 min. Next, add peppers and cook for an additional 1-2 min. Third, add remaining veggies and cook until onions are translucent. Finally, turn off heat and add 2/3 to 3/4 of a can of enchilada sauce and chicken, stirring until thoroughly mixed.
3. Spray a 9” x 13” baking dish with a small amount of olive oil.
4. Roll 1/8 of the mixture from pan into each of the low-carb tortillas, and place in pan. Top with remaining enchilada sauce & cheese.
5. Bake for 15 min. and enjoy!
Servings – 4 per recipe, 536 kcal per serving including sals and low-fat sour cream
#3. Flank Steak with a Balsamic Reduction with Spinach
A kick-ass quick and truly gourmet recipe for steak and vegetables.
Directions:
The Steak:
6 oz lean flank steak (316)
¼ cup balsamic vinegar/steak (20)
1/8 cup Dijon mustard/steak (20)
½ tbs olive oil/steak (60) (measure!)
Salt & pepper to taste
1. Place a pan over medium heat, add small amount of oil.
2. Add steak, and salt & pepper well.
3. Cook on both sides to desired degree (i.e. medium, med-well, etc.).
4. Take steak out of pan and set aside.
5. Add vinegar and stir in pan until it reduces to a thick syrup consistency, making sure to get all of the juices left in the pan from the steak.
6. Add mustard, stir and pour over steak and veggies. Prepare to amaze your taste buds!
The Spinach:
2 large hand-fulls spinach/person (preferably baby spinach) (30)
1 clove garlic
¼ cup chopped onion
Black pepper
Dash of hot sauce
Dash of Sherry, Marsala, red wine, or rice wine vinegar
Short spray of olive oil (50)
1. Decide how many servings you’d like to make and multiply recipe(s) accordingly.
2. Turn on med. heat under a med to large pan with at least medium high sides. Spray pan with olive oil and sauté garlic and onions until they become translucent.
3. Deglaze pan with a small amount of Sherry (or whatever you have) – this just means to add some Sherry to the pan to get the flavorful onion stuff that is stuck on the sides of your pan to make it taste better.
4. Add spinach, and stir until it is all wilted. Turn off heat and add pepper & hot-sauce. Enjoy.
496 Kcal per serving
#4. Mediterranean Salad
It’s easy to prepare and high in protein, fiber and healthy fat. And, you can impress a date with it’s appearance and taste – a real win-win!
1 cup roasted chicken breast (230)
3 tbs feta cheese (preferably Bulgarian, it’s less salty) (75)
2 pieces cooked turkey bacon (40)
1-2 tbs capers
3-4 cups mixed baby greens or spinach (30)
2 tbs home made balsamic vinaigrette* (120)
*1 part olive oil, 1 part balsamic vinegar, 1-3 tbs Dijon mustard, black pepper, thyme, and 1 clove crushed garlic in a dressing bottle – shake well.
Directions:
1. Place greens into bowl, followed by chicken, bacon, and cheese. Top with capers and dressing, then “Voila!”
496 kcal per serving
#5. Peanut-Butter & Jelly Protein Shake
A great bed-time snack, or something that you can throw in a bottle and have any-time you need. This concoction is perfect due to its convenience.
2 scoops Strawberry Metabolic Drive low-carb protein powder (220)
2 tbs natural peanut butter (200)
2 heaping tbs low-fat cottage cheese (40)
2-4 ice cubes
10-16 oz water (based on desired thickness)
Directions:
1. Place all ingredients in blender (water first, powder last).
2. Blend for ~60sec. Enjoy!
460 kcal per serving
About the Author
Josef Brandenburg is an award winning DC based personal trainer, and author of The Body You Want?. You can sign up for his newsletter “The Body You Want” by sending an email to him at [email protected].